Make sense of
training and nutrition.
Training and nutrition articles from Sam Kramer. Understand the reasoning, find a practical starting point, and see what fits your week.
New here? Choose a reading path
Start with the question closest to yours. Each path gives you three useful next steps.
I want to start lifting
Choose a workable week, learn a session, then understand your progress.
I want food choices to feel simpler
Learn what the label means, choose protein foods, then plan meals.
I want a routine I can return to
Work through the obstacle, add manageable activity, and review recovery.
I want to understand fat-loss progress
Interpret your observations, make meals workable, and decide what support would help.
Search titles and summaries. Try protein, walking, or progress.
17 articles
No matching articles. Try a broader word, or clear your search to browse every topic.
Training
Choose exercises, understand effort, and build a routine you can repeat.
What Is High Intensity Training? Effort, Volume, and Recovery
Understand HIT, how it differs from HIIT, and what research says about training to failure, shorter workouts, and recovery.
3 min readMinimum effective dose strength training: what the research supports
Can a small amount of strength training work? Understand the evidence, its limits, and how to judge whether a short plan is enough for your goal.
5 min readBeginner dumbbell workout: four movements and a clear way to progress
Learn a simple dumbbell session with exercise cues, easier alternatives, a starting workload, and a training log that tells you when to add weight.
6 min readWalking Plan for Beginners: Choose a Pace and Build a Useful Routine
Start walking with a route, pace, and schedule that fit your current ability. Includes three starting options, a simple log, and decisions for building gradually.
7 min readHow to Restart an Exercise Routine: Make the First Sessions Useful
Return to exercise with a manageable starting point, clear expectations, and a plan for the obstacle that stopped you. Includes examples and a restart worksheet.
7 min readHow to Track Strength Progress: Read Your Log and Choose the Next Step
Learn what to record, compare six example sessions, and separate attendance from performance. Includes a reusable strength log and a practical review worksheet.
7 min readNutrition
Make everyday meals easier to plan, prepare, and adapt.
Meal Prep for Busy Professionals: Simple Meals for Work
Build easy workday meals with a short shopping list, three flexible meal ideas, a prep routine, and food-storage guidance. No complicated recipes required.
7 min readProtein Foods for Strength Training: Build Ordinary Meals
Choose protein foods that fit your meals, budget and schedule. Compare portions, try three practical meal ideas, and build a food-first shopping plan.
7 min readHow to Read Nutrition Labels: Portions and Food Comparisons
Learn how serving sizes, percent Daily Value and added sugars work. Practice with simple label examples and use a checklist for your next grocery trip.
6 min readHow to Track Fat-Loss Progress Without Reacting to Every Weigh-In
Understand scale changes, optional progress measures and useful habit records. Work through a four-week example and review your plan without automatic calorie cuts.
7 min readRecovery and health claims
Build useful habits and learn how to judge the evidence behind a health claim.
GLP-1 Muscle Loss: What Lean-Mass Changes Do and Don't Tell You
Lean mass and muscle are not the same. Understand the evidence on GLP-1 weight loss, strength training, nutrition, and questions for your care team.
3 min readRecovery habits for strength training: sleep, meals, and sensible rest
Build a practical recovery routine around sleep, regular meals, hydration, and rest. Use a simple readiness check and a week of notes to find what needs attention.
6 min readHomeopathy and Healthy Lifestyle Habits: What the Evidence Supports
Understand homeopathy, herbal products and everyday health habits. Learn how to judge claims and choose practical steps for strength, recovery and fat loss.
5 min readChoosing coaching
Understand the support, costs, and decisions involved in working with a coach.
How Much Does Online Personal Training Cost? What to Compare
Compare online coaching formats, plan inclusions, billing terms, and Resistance Labs pricing: $250 for one service or $400 for training and nutrition.
4 min readOnline personal training check-ins: what to share and what to expect
See how weekly online training check-ins work, what information helps your coach, and a simple template you can use to prepare for your next review.
4 min readOnline coaching vs. a workout app: which support do you need?
Compare self-directed workout apps with online coaching. Use practical questions about feedback, scheduling, and cost to choose the support you need.
5 min read