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 the Stew Smith article archive on Military.com. Contact Stew with your comments and questions at stew@stewsmith.com.

Latest Articles

Airmen in full uniforms pictured from above swimming.

Ask Stew: How to Practice Deep-end Swim Skills in a Shallow Pool

If you’re training for Air Force Special Warfare selection and your base pool only goes to 5 feet, it’s understandable to be...

Hammocks below the deck of the USS Constitution.

The ‘Complete Cycle State,’ or How to End Each Day for a Better Tomorrow

The goal of each evening should be to end the day’s stress with stress-relieving activities such as walking, deep breathing...

‘How Much Do You Bench?’ Bench Press Combination Ideas

While you can improve strength with the following strength and conditioning combinations, the priority here is more work...

Navy members in PT uniforms ride stationary bikes.

Ask Stew: How Often Is Biking in Place of Running an Acceptable Training Option?

How often is it acceptable to use the bike as opposed to running through programs? It feels like a cop-out some days.

Get Stronger for the Hex Bar Deadlift, a Common Fitness Test Lift

Depending on your job, you may be required to lift weights or carry a load in a military fitness test. Learning how to...

U.S. Marine Corps Sgt. Juan Del Haro, right, a drill instructor with Mike Company, 3rd Recruit Training Battalion, instructs Recruit Madrid Adam during a circuit course training event at Marine Corps Recruit Depot San Diego, California, Sept. 3, 2025. The circuit course consists of various exercises such as pull-ups, crunches, push-ups, different styles of lifting, and more to help recruits build physical endurance and mental toughness. (Cpl. Sarah M. Grawcock/Marine Corps)

Ask Stew: When Should I Breathe During Exercises?

A reader asks whether Stew recommends exhaling while performing eccentric movements or concentric movements.

Two military officers in a breathing exercise.

If You Think Nasal Breathing Is Helpful, Try Left/Right Nostril Breathing

During physical activity, working in high stress situations, and sleeping, being a nose breather can improve mood, physical...

A coach shows two athletes how to stretch their legs.

A Leg Workout for Days When You’re Sore and Need to Work It Out

This is designed to warm up the legs with light, full-range-of-motion movements combined with cardio, stretching and/or foam...

Ask Stew: The Secret to Sticking with a Fitness Goal Isn’t About Motivation

When you take a small step toward your goal, your brain releases dopamine, giving you a little boost and making it easier to...

Fitness on the Cheap: Smart Ways to Keep Moving and Save Money

Maintaining your health can seem expensive, but fitness doesn’t have to break the bank or eat up all your free time.

Get Faster with These Built-for-Speed Workouts

Many fitness tests include speed and agility in addition to endurance runs. You need a good workout to take to the track to...

A swimming pool from the perspective of standing close to the edge.

Ask Stew: How to Train for Air Force Special Warfare with Limited Pool Time

Here's what I would do with two days a week of swimming to get ready for the challenges of the Air Force pararescue (PJ)...

A service member wearing race number walks with a backpack.

8 Ways Military PT Has Shaped the Wider World of Fitness

Military fitness training has infiltrated our country’s fitness world for decades.

Do This to Get Your First Pull-Up or Improve to Double Digits

Federal law enforcement agencies, such as the FBI, have added pull-ups to the special agent candidate fitness test. Here is a...

Ask Stew: Athletes Are Taking Baking Soda to Boost Performance, but Is It Safe?

Each year, many health, fitness and wellness trends arrive on social media platforms, discussed by coaches, medical...

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Most Popular Military News

The United States Air Force Air Demonstration Team “Thunderbirds” flyover the Super Bowl LVIII on February 11, 2024, in Las Vegas, Nevada. The Super Bowl was against the Kansas City Chief and the San Francisco 49ers. (U.S. Air Force photos by Staff Sgt. Breanna Klemm)

‘High Stress, High Stakes’: Behind-The-Scenes Look at Super Bowl Flyover

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"Mino" Ohye salutes during a party at the West Sacramento VFW. (Submitted)

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U.S. Air Force Senior Enlisted Advisor to the Chairman Ramón “CZ” Colón-López, prepares for takeoff during his fini-flight in Louisville, Ky., Sept. 6, 2023. Colón-López was a career pararescueman, served more than 32 years active duty and was the first SEAC in the Air Force. (U.S. Air Force photo by Staff Sgt. Abbey Rieves)

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James Anderson, Jr., USMC, Posthumous Medal of Honor Recipient. (Wikimedia Commons)

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Army Capt. Jeremy Kuykendall and his wife Kate, cradle their daughter

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Army News

Pvt. Brian Jones Jr., 24, pleaded guilty on Jan. 29 to one count of unpremeditated murder and will serve his 20-year sentence at the U.S. Army Disciplinary Barracks at Fort Leavenworth, Kansas. (Fort Rucker Public Affairs Office)

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James Sneed poses with a YMCA staff member during his 102nd birthday celebration on Sept. 16, 2024 at the D.A. Turner YMCA in Columbus, Georgia. (Submitted photo)

At 103, World War II Veteran Inspires Others with YMCA Workouts

James Sneed, 103, hits the gym three times a week, showing you're never too old to improve your body and mind.

Navy News

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Marine Corps News

M50 Ontos during Operation Franklin accompanying 1st and 2d Battalion, 7th Marines in Quang Ngai Province. (Wikimedia Commons)

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