Stew Smith

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 the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. Contact Stew with your comments and questions.

Email: stew@stewsmith.com

Latest Articles

U.S. Air Force Tech. Sgt. Jennifer Hall, the new 173rd Fighter Wing health promotion coordinator, serves up some chicken salad lettuce wraps during a nutrition class. (U.S. Air Force/Jason van Mourik)

Special Forces Fitness Study: You Are What You Eat

Ever wonder how much what you eat matters to how well you perform? A recent Army study on special operations students helped...

Capt. Lehuanani Halemano of the Hawaii Army National Guard watches closely to ensure a Soldier properly performs hand release push ups during an Army Combat Fitness Test at Parks Reserve Forces Training Area in Dublin, California, May 10, 2019. (Army National Guard/Amy Carle)

The Nuts and Bolts of Training Tactical Athletes

What do you need to know about training a "tactical athlete?" Stew explains.

U.S. Marines with 2nd Battalion, 7th Marine Regiment, performs pullups during the physical fitness test portion of the 1st Marine Division (MARDIV) Super Squad Competition at Marine Corps Base Camp Pendleton, California, Aug. 27, 2018. (U.S. Marine Corps/Audrey M.C. Rampton)

Ask Stew: Rules for Two-a-Day Workouts

Are two-a-days a sustainable long-term workout plan?

Sailors onboard Naval Support Activity (NSA) Naples Support Site participate in a cadence run held in remembrance of victims of the Sept. 11, 2001 terrorist attacks on the World Trade Center, Pentagon and United Airlines flight 93, Sept. 9, 2019. (U.S. Navy/Donavan K. Patubo)

Military Running Training: Speed or Distance? It Depends

What kind of military run training should you do? It depends.

Chief Damage Controlman Marcus White, from San Antonio, lifts weights in the gym aboard the Arleigh Burke-class guided-missile destroyer USS Spruance. (U.S. Navy/Ryan D. McLearnon)

Workout of the Week: Pyramid Warm-Up, Pyramid Lift

Here's a new twist on the classic military PT Pyramid workout.

Ask Stew: Should You Really Barf Before, During or After a PT Test?

How true is the saying "if you are not puking, you are not trying?"

Sailors and Marines aboard amphibious assault ship USS Boxer (LHD 4) run during a Labor Day 5K held on the flight deck during exercise Eager Lion 2019. (U.S. Navy/John Luke McGovern)

Running Strategies: Timed Runs, Long Runs and Rucking

How do you improve your run time, no matter the distance or load? Here's what's required physiologically for each.

Lance Cpl. Evian T. Jackson Participates in a pull-up event during the 75th anniversary field meet competition at Marine Corps Air Station Cherry Point, N.C. (U.S. Marine Corps photo by Cpl. N.W. Huertas/Released).

Workout of the Week: Reverse Pyramids Workout Options

Navy SEAL veteran and Military.com's tactical fitness guru gives you a way to vary the popular reverse pyramid workout.

Aspiring Marine Corps Martial Arts Program instructors conduct aquatic workouts Aug. 21, 2019 on Camp Hansen, Okinawa, Japan. (U.S. Marine Corps/Brennan J. Beauton)

Workout of the Week: Swimming Challenge Pyramid

Looking to get enough swimming done in one day to last awhile? Here's a few great options.

Capt. Lehuanani Halemano of the Hawaii Army National Guard performs hand-release push-ups during an Army Combat Fitness Test at Camp Parks in Dublin, California, May 10, 2019. (Army National Guard/Amy Carle)

Ask Stew: Help! Fitness Test in One Month

Can you get ready for a fitness test in one month? Here's Stew's advice.

U.S. Marine Corps Recruits with Papa Company, 4th Recruit Training Battalion, and Bravo Company, 1st Recruit Training Battalion, conduct their initial swim qualification at the combat training pool on Marine Corps Recruit Depot, Parris Island, S.C., June 4, 2019. (U.S. Marine Corps/Ryan Hageali)

What is 'Tactical' Fitness?

"Tactical" is not just a cool buzzword added to make fitness Tacti-Cool.

Air Force Tech Sgt. Ricardo Rivera finishes a heat during the 2019 DoD Warrior Games in Tampa, Florida. (DoD /EJ Hersom)

Workout of the Week: Running Faster With Sprints, Shuttle Runs and Timed Runs

Here is a workout that blends several types of running into a single workout with the goal of making you faster.

A Soldier from the U.S. Army John F. Kennedy Special Warfare Center and School (USAJFKSWCS) does push-ups as part of an Army Physical Fitness Test. (U.S. Army/ K. Kassens)

Ask Stew: High Repetition Calisthenics Methods

What is the level of volume required to improve training in calisthenics fitness testing?

Federal Bureau of Investigation team members demonstrate an execution of a search warrant. (U.S. Army/William Phelps)

Ask Stew: Fitness Prep for Army to FBI

From a fitness perspective, the good news is that the tests are similar enough that anyone can prepare for both Army and FBI...

Marine Corps Body Composition Program

The Marine Corps PCP has two main components - The Physical Fitness Test and the Body Composition Program.

Military News

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Most Popular Military News

A U.S. Air Force B-1B Lancer bomber and a Qatari Mirage 2000 fly in formation during Joint Air Defense Exercise 19-01 on Feb. 19, 2019, over Qatar. (U.S. Air Force photo by Staff Sgt. Clayton Cupit)

With B-1 Aging and B-21 Still Years Out, Air Force May Soon Have No Go-To Bomber

The U.S. is the only allied country that still flies bombers.

Sailors assigned to Navy Region Hawaii fold the American flag over the remains of U.S. Navy F1c Grant Clark COOK Jr. at the National Memorial Cemetery of the Pacific, Honolulu, Hawaii, May. 09, 2019. (Jamarius Fortson/U.S. Army)

Support for Repeal of 'Widow's Tax' Higher than Ever, Military Coalition Tells Congress

Veterans and military groups are pushing for change in the upcoming defense bill.

Senior Airman Michael Reeves, 15th Wing Public Affairs broadcaster at Joint Base Pearl Harbor-Hickam, Hawaii, poses for a photo to highlight the dangers of vaping on Feb. 15, 2018. (U.S. Air Force/Tech. Sgt. Heather Redman)

DoD to Military Members, Dependents: Steer Clear of Vaping

E-cigarettes have been linked to nearly 400 cases of a mysterious lung disease.

A sailor stands on the flight deck during flight operations aboard the Nimitz-class aircraft carrier USS Harry S. Truman (CVN 75) in the North Atlantic onSept. 18, 2018. (U.S. Navy photo by Mass Communication Specialist 2nd Class Anthony Flynn)

A Navy Carrier Strike Group Is Deploying Without Its Broken-Down Aircraft Carrier

Ships from the Harry S. Truman Strike Group are deploying from this week, but one thing is missing -- the Truman.

Robert H. McMahon, assistant secretary of defense for sustainment, presides over the first meeting of the PFAS task force Aug. 9, 2019, at the Pentagon. (DoD photo by Staff Sgt. Andrew Carroll)

List of Bases Contaminated with PFAS Chemicals Expected to Grow, Pentagon Says

The chairman of a task force on chemical contamination says the DoD plans to address issues at more than 400 bases.

Latest Military Videos

Military Service Academy CFA How To

Stew Smith shows how to ace the military service academy CFA, or Combat Fitness Assessment

Chilling Footage in Powerful 9-11 Tribute

The events of 9/11 as they unfolded through actual audio.

B-2 Refuels Over Norwegian Sea

A B-2 Spirit assigned to Whiteman AFB, MO., received fuel from a KC-135 Stratotanker assigned to RAF Mildenhall over...

Coast Guard Responds to Hurricane Dorian in Bahamas

Lieutenant Justin Pacheco and Petty Officer 2nd Class Michael Vicchiariello in support of search and rescue and humanitarian aid...

Southern Border Wall Goes Up in Tecate and Calexico, CA

Construction crews continue work on the replacement of the legacy fence with a bollard style wall on the east...

Army News

Gen. Gus Perna, commander of Army Materiel Command, administers the oath of enlistment to 27 future Soldiers during the 2019 AUSA Global Force Symposium and Exposition ROTC/Future Soldiers luncheon, March 28. (U.S. Army/Richard Bumgardner, USASAC Public Affairs)

Army Surpasses Recruiting Goal, Attracts More Women to Sign Up

U.S. Army leaders declared victory Tuesday over the service's recruiting crisis.

The leadership of the 83rd Combat Sustainment Support Battalion, 510th Regional Support Group, 7th Mission Support Command, unfurls the unit´s guidon during a ceremony held at U.S. Army Garrison Rheinland-Pfalz, Sembach Kaserne, on Sept. 14, 2019. (U.S. Army Photo by Sgt. Daniel J. Friedberg, 7th Mission Support Command Public Affairs Office)

Army Activates New Units in Europe to Support Poland

The Army Reserve activated seven new units, including a regional support group capable of supporting thousands of soldiers.

Army Sgt. 1st Class Jeremy Griffin was killed in Afghanistan on Sept. 16, 2019. (U.S. Army photo)

Special Forces Soldier Identified as Latest Combat Death in Afghanistan

The soldier killed in Afghanistan on Monday has been identified as Army Sgt. 1st Class Jeremy Griffin.

Navy News

Shipyard workers perform upgrades on the forward mooring station onboard Independence variant littoral combat ship USS Montgomery (LCS 8), July 28, 2017. (U.S. Navy photo/Adam Ross)

The Navy Is Creating a New Senior Leader Position to Attack Maintenance Backlog

The service is creating a new deputy assistant Navy secretary for sustainment position on Oct. 1.

The U.S. military has been using guided-missile destroyers like this one, the USS John McCain, seen here in a U.S. Navy photo, as it seeks to enforce an international 'freedom of operation' near islands claimed by Beijing in the South China Sea. (James VAZQUEZ/U.S. Navy/AFP)

Pentagon Steps Up Efforts to Counter China's Rising Power

On Friday an American warship approached the Paracel Islands, an island chain claimed by Beijing in the South China Sea.

An AV-8B Harrier II attached to Marine Medium Tiltrotor Squadron (VMM) 163 (Reinforced) takes off from the flight deck of amphibious assault ship USS Boxer (LHD 4) during exercise Eager Lion 2019, Sept. 1, 2019. (U.S. Navy/Mass Communication Specialist 3rd Class Alexander C. Kubitza)

Navy 3-Star Says Rust on Ships Is Not Driving Up Maintenance Costs

Retired officers and experts have been sounding off on the state of the Navy's fleet after photos have shown rust buildup.

Air Force News

FILE - In this July 22, 2019 file photo, signs warn about trespassing at an entrance to the Nevada Test and Training Range near Area 51 outside of Rachel, Nev. (AP Photo/John Locher, File)

Air Force Sending Reinforcements to Area 51 Despite Raid's Cancellation

The U.S. Air Force is still sending reinforcements just in case things get out of hand, top officials said Tuesday.

Air Force Maj. Michael Bliss, 703d Aircraft Maintenance Squadron commander, leads a PiYo class at the JBER-Elmendorf fitness center Feb. 4, 2015. (U.S. Air Force/Staff Sgt. Wes Wright)

Air Force to Institute New Fitness Requirements for Commanders

Starting next week, commanders will be expected to stay in shape, according to Chief of Staff Gen. David Goldfein.

Members of the Air Force and its predecessor organizations have earned four Medals of Honor in World War I, 38 in World War II, 4 in the Korean Conflict and 14 in the Vietnam War. (Photo: U.S. Air Force)

Air Force Weighing Medal of Honor Nominations for More Airmen

The Air Force is reviewing a number of airmen who could be considered for the Medal of Honor, the service's top general said.

Marine Corps News

A Common Unmanned Surface Vehicle (CUSV) equipped with a box-style launcher holding two Hellfire Missiles and a .50 caliber machine gun to make a mine-hunting mission package. Textron Systems displayed the proof-of-concept, surface-warfare mission package Modern Day Marine 2019. (Matthew Cox/Military.com)

Textron Shows Off Mine-Hunting Drone Boat Armed with Hellfire Missiles

Textron Systems is working with the Navy to turn a mine-sweeping unmanned surface vessel into a mine-hunting craft.

An Expeditionary Warfare Unmanned Surface Vessel autonomously navigates a predetermined course through the water during Advanced Naval Technology Exercise 2019 at Camp Lejeune, N.C. July 12, 2019. (U.S. Marine Corps/Lance Cpl. Nicholas Guevara)

Here's What the Marines Want in the Navy's Fleet of Unmanned Drone Ships

Marine Corps leaders are looking to self-driving ships that will keep the enemy guessing.

The Navy Is Creating a New Senior Leader Position to Attack Maintenance Backlog

The service is creating a new deputy assistant Navy secretary for sustainment position on Oct. 1.

Coast Guard News

Approximately 1,300 pounds of marijuana seized by Coast Guard Station Los Angeles-Long Beach crew members near Catalina Island is shown, Aug. 13, 2019. The bales were transferred to Customs and Border Protection, who confirmed the bales consisted of marijuana weighing approximately 1,300 pounds with an estimated value of $1 million. (U.S. Coast Guard photo)

Coast Guard Discovers Abandoned Panga Boat with 41 Bales of Marijuana

A helicopter crew was dispatched to conduct a search for possible people in distress.

The burned hull of the Conception is brought to the surface by a salvage team, Thursday, Sept. 12, 2019, off Santa Cruz Island, California, in the Santa Barbara Channel in Southern California. The vessel burned and sank on Sept. 2, taking the lives of 34 people aboard. Five survived. (Brian van der Brug/Los Angeles Times via AP)

Wreckage from Fatal Boat Fire Taken to Naval Base Ventura County

A ship-tracking website shows the barge that transported the Conception in Port Hueneme.

The USS Slater arrives in the Port of Albany on July 1, 2014, after three months of hull repairs in Staten Island. The Slater, the last Destroyer Escort afloat in the United States, was launched in 1944 and served in both the Atlantic and Pacific theaters of operations during World War II. The USS Slater's paint scheme has been returned to her 1945 dazzle camouflage. Sazzle camouflage refers to a purposely confusing paint scheme meant to distract the enemy. (AP Photo/The Daily Gazette, Marc Schultz)

Cruise Ship Carrying Sightseers Collides with World War II Destroyer Floating Museum

Guests on a sightseeing tour got to see what happens when a cruise ship collides with another boat, the USS Slater.