Stew Smith, CSCS®

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle check out his Fitness eBook store and the Stew Smith article archive on Military.com. Contact Stew with your comments and questions.

Email: stew@stewsmith.com

Latest Articles

'The Murph' Is Not for Beginners. Here Are 5 Tips to Progress Without Overuse Injuries

Completing the Murph should be a long-term goal that requires a steady and progressive build-up of calisthenics and running...

(U.S. Marine Corps/Lance Cpl. Colby Cooper)

Ask Stew: Achieving Faster Swim Times for the Navy Physical Screening Test

There are many areas that can increase swim times for people training to crush the Navy Physical Screening Test.

(U.S. Air Force/Senior Airman Alyssa Van Hook)

Old and New Studies Prove Exercise Really Is Medicine. Here's How to Get Started

Exercise can help you maintain a healthy weight, reduce your risk of chronic diseases, and even boost your mood.

Ashley Reyes, an instructor of the H2O Boot Camp, observes service members as they tread water during a class aboard Marine Corps Air Station Miramar, Calif.

How You Can Boost Tactical Fitness Before Preparing for Military Service

For the student who is working to get good at all of the elements of fitness, the midweek Mobility Day produces better...

U.S. Army Sgt. Joshua Kirby completes the hand-release push-up during the 2023 Region III Best Warrior Competition, Fort Stewart, Georgia.

Ask Stew: 3 Tips to Help Avoid 'Losing Your Gains' When Changing Training Cycles

Changing your training cycles periodically is a common way to diversify the elements of fitness you want to improve, as well...

(U.S. Marine Corps/Lance Cpl. Desire M. Mora)

Nutrition Strategies for the Literal Long Haul: Endurance Events and Spec Ops Selections

The time to practice and test out strategies is during your preparation -- not on game day.

Plebes from the U.S. Naval Academy Class of 2025 complete damage control training during Plebe Summer in Annapolis, Maryland.

How Future Military Members Can Build 'GRIT' for the Journey Ahead

For ROTC and service academy candidates to succeed on their military journey, they will have to be goal-oriented, responsible...

Students are reviewed during Pre-Ranger School.

Preparing for Army Ranger School

Ever wanted to put on the Ranger Tab on your Army uniform? To become a Ranger takes endurance, stamina, intelligence and...

An Army Ranger candidate trains to overcome fear of heights and water.

Breaking Down the Three Phases of Army Ranger School

As with any of the special operations units in the U.S. military, it takes endurance, stamina, intelligence and mental...

U.S. Air Force Senior Airman Alexandra Singer performs a TRX row exercise at Joint Base Langley-Eustis, Virginia.

These Workout Circuits Are Moderate Intensity. Try Them and See Whether You Agree.

If you are looking for a few ways to add in resistance training, consider a full-body, moderate-intensity circuit complete...

More than 40,000 recruits train annually at the Navy's only boot camp at U.S. Navy Recruit Training Command in Great Lakes, Illinois.

Ask Stew: What You Should Do if You're Worried About Deconditioning During Navy Boot Camp

Navy boot camp is not known for its overly challenging physical fitness programming, but an average recruit still needs to...

U.S. Marine Corps recruits with Bravo Company, 1st Recruit Training Battalion, run during a physical training session at Marine Corps Recruit Depot San Diego.

This Run and Leg Day Combo Workout Contains Just About Everything

Have you ever wondered what is a good warmup for a leg day? Well, it depends on what the leg day entails, but the following...

Future Special Forces Assessment and Selection candidates ruck at Fort Hood.

The Top 10 Reasons Why People Fail at Special Ops

There are many ways to fail out or quit any of the many special-ops programs, but the biggest reason someone fails is usually...

Choosing the right exercise routine that fits a beginner’s likes and lifestyle is crucial to building a habit of fitness.

Ask Stew: 5 Tips for Beginners Seeking to Develop a Fitness Routine

Are you just starting your fitness journey and feeling overwhelmed?

Army Reserve Spc. Austin Boussou, a wheeled-vehicle mechanic and native of Ivory Coast, walks uphill as he nears the finish of an eight-mile ruck march as part of a joint command Best Warrior competition at Camp Williams, Utah. (U.S. Army Reserve/Sgt. 1st Class Brent C. Powell)

Why Building Cardio Endurance Matters Even for Those Who Lift

When running at a steady pace for long distances, swimming for more than the length of a pool and even rucking, most strength...

Military News

Get the Military Insider Newsletter

Get the latest on pay updates, benefit changes and award-winning military content. Right in your inbox.

By signing up, you agree to our Privacy Notice.

Thank you for subscribing!

View more newsletters on our Subscriptions page.

One last step.

Verify your free subscription by following the instructions in the email sent to:

Most Popular Military News

Twenty dollar bills are counted in North Andover, Mass.

Bill Guaranteeing Cost-of-Living Increase for Veterans in 2024 Heads to President's Desk

The annual task in Congress ensures that VA compensation keeps pace with Social Security increases.

Veterans Affairs Secretary Denis McDonough.

VA Issues New Warning that Default Could Have 'Catastrophic' Effects for Veterans

VA Secretary Denis McDonough said Wednesday there is "no blueprint for what could happen."

Arleigh Burke-class guided-missile destroyer USS John Finn.

Navy Fires Destroyer's Leadership as Ship Moves Homeport to Japan

Cmdr. Angela Gonzales, the commanding officer, and Cmdr. Jonathan Zang, the executive officer, were fired from the John Finn...

Class of 2026 during the Acceptance Day parade at West Point.

Academy Cadets with Kids Still Waiting as Pentagon Lags on Rule Change

Military students remain in limbo as final Pentagon guidance for a new policy allowing cadets at America's service academies...

Green Berets conduct combat training in the Republic of Korea.

Army Special Operations Could Be Cut 10% as Military Looks to Conventional Warfare

As the service pivots its focus toward China, Green Berets and other commando units could see cuts in favor of building up...

Front of the Department of Veterans Affairs building in Washington.

How Veterans Benefits Could Be Delayed in June by a US Default

Billions of dollars of veterans benefits could be imperiled if the U.S. defaults on its debts, though the full extent of the...

Latest Military Videos

Cocaine Labeled with Swastika Seized in Peru

Peruvian anti-drug police seized 127 pounds of packages of cocaine on Thursday bearing a picture of a Nazi flag...

NASA Launches Storm-Tracking Satellites

Rocket Lab on Friday launched another pair of storm-tracking satellites for NASA from Māhia Peninsula in New Zealand. (May...

Hundreds Attend Funeral of Black WWII Veteran

Peter Brown died alone in London without any known family. But hundreds of people — mostly strangers — gathered...

China MOFA Comments on Vietnam, US-Taiwan

China on Friday reasserted its claim over the waters of the disputed Spratly Islands in the South China Sea...

Investigations and Features

The Threat from Extremist Groups Is Growing. Service Members and Vets Are Getting Sucked into the Violence.

The U.S. intelligence community deemed racially or ethnically motivated violent extremism -- with adherents such as white...

They Said the Rise in Military Suicide Is a Mystery. Traumatic Brain Injury May Be an Answer.

Veterans who have had a head injury are at higher risk for suicide, but these deaths can be prevented, experts say.

Army News

Spc. Austin Valley in his dress uniform.

A Soldier Attempted Suicide in Poland. Left to Roam at Fort Riley, He Killed Himself.

The unit's response to Valley's first attempt to kill himself raises questions over whether the Army's suicide prevention...

'He's Home': Missing 73 Years, Medal of Honor Recipient's Remains Return to Georgia

A soldier awarded the Medal of Honor after he went missing in battle during the Korean War is being buried on Memorial Day...

Navy News

U.S. Coast Guard Port Security Unit (PSU) 311 members and U.S. Navy Maritime Expeditionary Security Squadron 11 members complete joint agency exercises aboard a 32-foot transportable port security boat off San Clemente Island.

Navy Contractor Jet Was on Fire Before Deadly California Crash, Federal Report Says

The report didn’t mention a possible cause for the fire or the crash.

Secretary of Defense Lloyd J. Austin III at the U.S. Naval Academy graduation.

Defense Secretary Tells Navy Graduates They Are Ready to Serve

The secretary said naval officers have a special understanding of the power of teamwork, and "we need that spirit for the...

Air Force News

Massachusetts National Guard Changes Linked to Leak Case

Top brass at the Massachusetts National Guard said the military outfit is holding off on making changes before findings are...

Redstone Arsenal moves its main gate farther from the interstate

Have Space Command HQ Requirements Changed? Investigations Underway

The secretary of the Air Force, authorized with making the final decision on the permanent home for Space Command...

Space Force News

Have Space Command HQ Requirements Changed? Investigations Underway

The secretary of the Air Force, authorized with making the final decision on the permanent home for Space Command...

Space Launch Delta 30 at the monthly Delta Dash at Vandenberg SVB.

Space Force Rolls Out Fitness Trackers to Guardians in Lieu of Traditional Testing

The Space Force announced it will conduct a two-year testing period on wearable fitness trackers as part of its newly...

Marine Corps News

Stewart Rhodes, founder of the Oath Keepers.

Veteran Who Led Oath Keepers Sentenced to 18 Years for Role in Jan. 6 Attack

Stewart Rhodes is the first person charged in the Jan. 6, 2021, attack to be sentenced for seditious conspiracy, and his...

A photo of then Second Lieutenant Lou Schott poses for a portrait in 1943. (TNS/ Jeffrey F. Bill)

102-Year-Old Maryland Veteran Awarded Silver Star for World War II Service in the Pacific

Nearly 78 years after his actions, Schott, 102, was awarded the Silver Star, the U.S. Armed Forces' third-highest military...

Coast Guard News

Secretary of Homeland Security Alejandro Mayorkas delivered the keynote address at the Coast Guard Academy

Sending Out Ensigns on Humanitarian Missions, Coast Guard Academy Graduates 243

The United States Coast Guard Academy graduated 243 students at its 142nd commencement, preparing to send many to far-off...

Coast Guard Suspends Search for Plane with 3 Passengers that Crashed off California Coast

The U.S. Coast Guard has suspended its search for a plane that crashed in the ocean near San Clemente Island on Wednesday...