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Eight weeks from zero to a 5K you can actually finish

Pick a race, pay the entry fee, and follow a walk-run plan that assumes you've never run a step in your life.

GuideBRO SeniorsMarcus Vale22 Sept 20265 min

The first six weeks back in the gym at sixty-five

Most comeback injuries happen in week one, and they happen for the same three reasons every time.

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GuidePlayMarcus Vale22 Sept 20266 min

Start the weekly game yourself, because nobody else will

Pick a day, book the court, send one message. The hard part isn't fitness — it's being the person who keeps a game alive past week six.

Shirts.com — Design it with AI. Wear it this week.

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BRO for Her6 min read

Start with breathing, then earn the plank

Cleared for exercise isn't a rehab plan. What to actually do with your core in the first six months after a baby, in order.

Poll

How many days a week are you actually training?

GuideBRO SeniorsMarcus Vale22 Sept 20265 min

Grip strength tells you more than almost any other test

It takes thirty seconds to measure, it's stubbornly honest, and unlike most markers of aging, you can actually train it back up.</kind>

GuideYoung MenCal Brennan22 Sept 20266 min

How to lift at twenty so you can still lift at forty

Your muscles get strong faster than your tendons do. Most of what wrecks men in their forties starts as a habit they picked up at twenty.

Names.com — The name is the first thing you sell

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GuideBRO for HerNina Castellan23 Sept 20266 min

Your first pull-up is four months of unglamorous work

Skip the pulldown machine. Dead hangs, slow negatives and heavy rows are what actually put your chin over the bar.

Quiz

Is your money actually in order?

Six questions. No email required, no sales pitch at the end.

GuideBRO SeniorsMarcus Vale22 Sept 20266 min

What to keep lifting after sixty, and what to stop

The barbell still works at sixty-five. The program you ran at thirty-five doesn't. Here's the swap, lift by lift.

GuidePlayCal Brennan22 Sept 20265 min

Going back to your old sport at forty without tearing anything

Your lungs come back in three weeks. Your tendons take three months. Most comeback injuries happen in the gap between the two.

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GuideBRO for HerNina Castellan23 Sept 20265 min

Five lifts, three days a week, and a notebook

The women's bar weighs 35 pounds before you add a thing. Start there, write down every set, and keep adding weight until the math stops working.

CancerDefying.com — The research, protocols and reading in one place

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GuideBRO for HerNina Castellan23 Sept 20265 min

The beginner barbell plan, four lifts and three days a week

Squat, deadlift, press and row, with the sets, the numbers, the progression, and the part where it stops being easy.

Poll

How many days a week are you actually training?

GuideBRO for HerNina Castellan23 Sept 20265 min

Muscle and bone are the whole assignment after forty

Two or three real lifting sessions, thirty seconds of hopping, and protein at breakfast. What holds up after forty, and what quietly wastes your Tuesday.

GuideBRO for HerNina Castellan23 Sept 20266 min

Lift heavier than feels polite

You're probably stronger than the weight you keep reaching for. How to find the right load, add to it, and keep adding for years.

Coconut.com — Tell us when. We find where the sun is.

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GuideBRO for HerNina Castellan23 Sept 20265 min

Train around the week you actually have

Pick the slots before you pick the exercises, build a session you can cut in half, and stop restarting every Monday.

Quiz

Does your wardrobe actually fit you?

Five questions, honestly answered, and a plan for the next fortnight.

BRO for Her6 min

Your first twelve weeks under a barbell

BRO for Her5 min

What actually changes about lifting in your forties

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Build me a 30-day training plan around two sessions a week

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GuideBRO for HerNina Castellan22 Sept 20265 min

Perimenopause and what to ask for before you're told to cope

Most women get sent home with a shrug and a suggestion to reduce stress. Walk in with dates, symptoms and specific requests instead.

GermProof.com — An invisible germ barrier on your skin for hours

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