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

(Lance Cpl. Crystal Druery/U.S. Marine Corps photo)

How to Decide Whether You Should Eat Before Working Out

If you’re someone who likes to start your day with a workout, you have probably wondered if you should eat before hitting the...

U.S. Army Sgt. Zarinadel Diazinga conducts kettlebell swings during SETAF-AF’s sergeant’s time circuit training at Caserma Del Din, Vicenza, Italy.

The Essential Workout for Service Members Performing Load-Bearing Military Activities

The combination of leg and core strength, along with cardio conditioning through weight movement, makes you better at rucking...

U.S. Air Force Staff Sgt. Caine Nielsen, 19th Civil Engineer Squadron Explosive Ordnance Disposal NCO in charge of EOD equipment, performs the trap-bar deadlift at Little Rock Air Force Base, Arkansas.

What Air Force Bomb Techs Should Know About Their New Fitness Test

Beginning in August, those in EOD roles will no longer be required to complete the standard 1.5-mile run, push-ups and sit...

U.S. Air Force 1st Lt. Cristina Jourden, 423rd Communications Squadron flight commander, performs deadlifts as part of the Defender Challenge on RAF Alconbury, England.

Why Strength Training Is Vital to Achieve Faster Running Times

If you are looking to shave seconds (or even minutes) off your run times, the answer is not simply to run more miles per week...

Senior airman Jared Trimarchi completes a set of dips at Joint Base Charleston, S.C.

How to Modify Your Military Fitness Training if Your Shoulder Hurts

Whenever we sustain an injury during training, it is normal to stop working out so we have time to rest and recover.

Staff Sgt. Alyana Vasquez exercises on an elliptical machine at Dover Air Force Base, Delaware, Jan. 11, 2023.

How Combining Cardio and Strength Training Benefits Your Brain

Aerobic exercise and strength training offer unique and complementary benefits for brain health, according to a growing body...

The Unintended Consequences of Skipping a Workout (and What You Can Do About It)

When you skip a workout, the session isn't just forgotten. Unfinished tasks weigh on your mind, mentally distracting you with...

Sgt. Amber Kelly conducts a max set of kettlebell deadlifts in 60 seconds as instructor Nicole Freres counts her repetitions during the 2017 Tactical Athlete Competition Preliminaries at Marine Corps Base Camp Lejeune, N.C.

What Having Stronger Legs Can Do for You

Stronger legs are not just for muscle heads in the gym.

U.S. Navy SEAL candidates from Basic Underwater Demolition/SEAL (BUD/S) class 286 participate in a training exercise at Naval Base Coronado in Coronado, Calif.

Navy SEAL Timeline: From Acceptance to Training

Since its inception in 2014, SEAL Officer Assessment and Selection (SOAS) has served as an important step in screening...

An Indiana Guardsman completes the plank portion of the Army combat fitness test at Camp Atterbury, Indiana, during the Best Warrior Competition.

The Exercises You Should Be Doing for a Strong Core

When most people think of core exercises, they think crunches and sit-ups – possibly because the tactical professions have...

Staff Sgt. Christian Gabelmann performs a 150-pound farmer’s walk carry as part of the maximum strength test during the 4th Infantry Division Best Ranger Competition at Fort Carson, Colo.

Should You Do Farmer’s Walks with Weight in One or Both Hands?

Farmer’s walks improve your overall strength and grip strength, as well as your balance and core muscles.

A variety of healthy ingredients were used to prepare the meals for the Healthy Barbecue Cooking Class held outside the Bayview Restaurant aboard Marine Corps Recruit Depot San Diego.

What You Should Know About Carb Loading for Military Fitness Tests and Training

A highly active person requires carbohydrates, proteins and fats to provide energy for and support recovery from physically...

A retail services specialist 3rd class, assigned to the USS Gerald R. Ford’s (CVN 78) supply department, conducts a command fitness class in the hangar bay.

Fitness at Sea: Workouts You Can Do on a Ship and Ace the Navy Fitness Test

Staying fit in tight spaces with little to no equipment is always a challenge, whether you are in a hotel room or living and...

Staff Sgt. Jason Preston, an infantry soldier with 3rd Armored Brigade Combat Team, 4th Infantry Division, starts his morning with 100 triceps dips on an improvised bar at his unit's tactical operations center in Jordan on Aug. 31, 2019.

This Calisthenics and Cardio Workout Will Prepare You for Any Military Fitness Test

Calisthenics and cardio exercises can be arranged in several ways to improve running times and overall fitness test scores...

Traveling? This Hotel Room Workout Will Keep You Active

If you need a rest, take it. But, if you need to be at the top of your game, be well-rested and well-tested.

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U.S. Marine Corps Staff Sgt. Mujuni Menani, a senior drill instructor with Fox Company, 2nd Recruit Training Battalion, Recruit Training Regiment, recites the drill instructor creed on Marine Corps Recruit Depot Parris Island, S.C., Jan. 31, 2026. These drill instructors will be responsible for training and mentoring their recruits during the 13 weeks of recruit training. (U.S. Marine Corps photo by Cpl. Jordy Morales)

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The military’s recruiting surge didn’t happen by accident. New programs drove gains, but as the war with Iran grows...

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After a service member dies, families face a lifetime of grief. TAPS founder Bonnie Carroll explains how the organization...

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Ohio communities honor the lives of service members who died in US military plane crash.

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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

Texas Gov. Greg Abbott appears at the Conservative Political Action Conference (CPAC) in Dallas, Friday, March 27, 2026. (AP Photo/Gabriela Passos)

Texas Gov. Abbott Announces $26M Grants to Fund Military Communities

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Air Force News

Dieter Dengler is photographed after being rescued following his escape from Vietnam, weighing 93 pounds. (Matthäus Dengler)

25 Years: Nephew Remembers P.O.W. Navy Pilot Dieter Dengler Who Escaped Vietnam

Dieter Dengler, who died about 25 years ago, was "bigger than life."

Air Force pilot Josh Gunderson. (Submitted)

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Air Force pilot Josh Gunderson has launched a second career, hoping his new product will help millions kick nicotine...

Space Force News

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National Spacepower Center: Advancing US and Allied Spacepower

The Space Force Association launched the National Space Center in Dec. 2025 to connect government, academia and industry and...

This year's USO 2026 "Service Members of the Year." (USO)

'Exceptional Courage': USO Announces its 2026 Service Members of the Year

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Marine Corps News

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The sign at the entrance at Marine Corps Base Camp Pendleton

Marine Corporal Accused of Stealing and Selling Weapons From California’s Camp Pendleton

A U.S. Marine who was an ammunition specialist at California’s Camp Pendleton is charged with stealing ammo and weapons...

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