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

Two runners side by side on a track at night.

Track and Swim Workout with Upper Body PT Test Combo

Adding calisthenics between sets of speed and goal-pace running and swimming can be an effective way to combine muscle...

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...

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

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

“Celebrating America 250 and Super Bowl 60, we wanted to go big and really have that majestical display of air power for...

An enlisted soldier's rank insignia on a uniform jacket.

Why Some Disabled Veterans Can't Get Both VA Disability and Military Retirement Pay

Military service members planning medical retirement face a critical decision point at the 20-year mark.

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

Veteran Who Served for Both Japanese and US Forces Turns 100

"Mino" Ohye, who pulled off quite a rare feat during his military service, celebrated his 100 birthday on Thursday in West...

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)

How Former SEAC Ramón Colón-López Is Redefining Leadership After Service

After serving as the nation’s top enlisted leader, Ramón “CZ” Colón-López explains what real leadership requires—and why his...

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

This 20-Year-Old Sacrificed His Life and Became the First Black Marine Medal of Honor Recipient

Every February, Black History Month shines a light on Americans whose contributions shaped the nation. One belongs to Pfc...

Latest Military Videos

Ukraine POWs Return as Part of Prisoner Exchange with Russia

Ukraine POWs return as part of prisoner exchange with Russia.

US Strikes Another Alleged Drug-Trafficking Boat in Eastern Pacific

US strikes another alleged drug-trafficking boat in Eastern Pacific.

Taiwan President Says US Ties 'Rock Solid' After Trump-Xi Call

Taiwan president says US ties 'rock solid' after Trump-Xi call.

Palestinians Recount 'Suffering' of Return to Gaza Through Rafah Crossing

Palestinians recount 'suffering' of return to Gaza through Rafah crossing and its checkpoints.

Investigations and Features

In One of the Marines' Most Iconic Jobs, a Stunning Pattern of Suicide

Marine Corps drill instructors are a national symbol of discipline. But for some, their imposing persona belies a dark...

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

Unsupervised: Military Child Care Centers Slow to Report Abuse with Little Oversight

A Military.com investigation into military day care centers revealed that service branch rules generally prioritize...

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)

Army Soldier Begins 20-Year Sentence After Killing Comrade in Barracks

"We can only hope that today’s outcome is the first step in allowing Pvt. Latifu’s family to begin to heal,” an official told...

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

An armed U.S. Navy LTV A-7E Corsair II from Attack Squadron VA-94 Shrikes is launched from the aircraft carrier USS Enterprise (CVN-65) during "Operation Praying Mantis" on 18 April 1988 in the Persian Gulf. (Wikimedia Commons)

Operation Praying Mantis: That Time America Decimated Iran's Navy

On April 18, 1988, the U.S. Navy destroyed two Iranian oil platforms, sunk one frigate and a missile boat, crippled a second...

Navy Pilot From Indiana Going Airborne for Super Bowl LX Flyover

As fans and football teams from the Seattle Seahawks and the New England Patriots gather in Santa Clara, California, this...

Air Force News

Recruits in swim masks line up in the water to start a timed test.

Ask Stew: Swim Portion of the Air Force Special Warfare Initial Fitness Test (IFT)

The process of taking and performing well on a swimming test in the military requires technique first, conditioning second...

Air and Marine Operations pilots with U.S. Customs and Border Protection conduct security flights in AS350 A-Star and UH-60 Black Hawk helicopters over Levi’s Stadium in Santa Clara, Calif. in support of Super Bowl LIX, on February 3, 2026. (CBP Photo by Jeff Underwood)

Guarding the Skies: NORAD Defends Airspace Before, During & After Super Bowl

"Just like the players are practicing and training for the game, we're practicing and preparing for our execution in the...

Space Force News

U.S. Space Force Capt. Erin Davis, 1st Range Operations Squadron range operations commander, maintains situational awareness inside the Morrell Operations Center during support for the Falcon 9 Starlink 6-78 mission, at Cape Canaveral Space Force Station, Florida, Nov. 20, 2025. The Starlink 6-78 mission marks the 100th launch from the Eastern Range this year. The MOC supports every space launch from CCSFS and Kennedy Space Center. (U.S. Space Force photo by Gwendolyn Kurzen)

US Space Force Turns 6: Has It Met Expectations?

The U.S. Space Force marked its sixth anniversary in December, reflecting a shift from stand-up to sustained operations as...

Space Force basic training candidates undergo inspection.

Space Force Education Programs: What Guardians Need to Know

The Space Force offers guardians multiple education pathways, from automatic enrollment in the Community College of the Air...

Marine Corps News

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

The M50 Ontos: The Ugly Marine Corps Tank-Hunter That Helped Win the Battle of Hue

By late 1967, the M50 Ontos was just about phased out of military service. The Army had rejected it back in 1953, calling it...