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

Never Skip Leg Day: It's the Foundation of Strength and Longevity

Here is an advanced leg day, but each section is completely scalable for any level of fitness.

Men silhouetted watch the sunrise on Omaha Beach.

Starting at Sunrise, an All-Day Routine for Better Sleep and Better Performance

You may not realize this, but your bedtime routine starts up to 12 hours before you go to sleep.

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)...

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U.S. military service members stand as they take the Oath of Allegiance during a naturalization ceremony in Seattle, Aug. 2, 2023. The members received their naturalization certificates from Adm. Charles Fosse, commander of the U.S. Coast Guard's 13th District. (U.S. Coast Guard photo by Petty Officer 3rd Class Annika Hirschler)

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A Wedding Proposal and a Promotion Honored a Coast Guardsman Before He Died of Injuries From Mission

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Stew Smith, CSCS®

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