Health Guides & Articles
In-depth explainers, head-to-head comparisons, and actionable how-to guides on every measurement we cover. Each guide reviews the research, explains what your numbers mean, and shows how to improve.
Comparative analyses
Head-to-head comparisons of health metrics — which one matters more, and when to use each.
BMI vs Body Roundness Index (BRI)
Which better predicts health risk? Zhang 2024 JAMA study, head-to-head comparison, and what each metric misses.
Grip Strength vs Walking Speed
The two strongest functional biomarkers compared. Which predicts longevity better — and why tracking both is smarter.
Waist-to-Height Ratio vs BMI
Why "waist less than half your height" outperforms BMI. Ashwell 2012 meta-analysis, INTERHEART, and the biology of belly fat.
Sumo vs Conventional Deadlift
Which stance is right for your proportions and goals? Biomechanics, lockout strength, and the standards that apply to each.
Front Squat vs Back Squat
Differences in mechanics, muscles worked, and standards. How to choose, and how to convert between the two.
Overhead vs Military vs Shoulder Press
The three pressing terms explained. What actually differs, what the standards mean, and how to pick the right lift.
Dumbbell vs Barbell Bench Press
Which builds more muscle? Range of motion, stability, load, and how each changes your bench press standards.
Do Squats Increase Vertical Jump?
Squats, hip thrusts, and plyometrics — what the research says actually transfers to jumping higher.
How-to guides
Actionable, research-backed guides to improve each health metric. Training plans, diet strategies, and expected timelines.
How to Improve Your Grip Strength
Dead hangs, farmer carries, plate pinches — with training plans for beginner through advanced. Expected results in 4-12 weeks.
How to Reduce Waist Circumference
Science-backed diet, exercise, and lifestyle strategies that actually shrink your waist. HIIT, fiber, sleep, and stress management.
How to Lower Your Resting Heart Rate
Aerobic exercise, sleep, hydration, and what to cut out. Timeline: 2-5 bpm in 4-8 weeks, 5-10 bpm in 3-6 months.
How to Improve Your Walking Speed
Step-ups, calf raises, balance drills, and interval walking. Training plans for every level — from slow walkers to maintenance.
How to Increase Lean Body Mass
Protein targets, progressive overload, recovery, and the Boer formula. Build muscle at any age — research shows it is never too late.
How to Do a Proper Push-Up
Step-by-step form, breathing, and cadence. Fix the mistakes that stall your reps and build a perfect press-up.
Push-Up Progression
From wall push-ups to one-arm push-ups — the full ladder, with rep targets and when to advance.
How to Increase Your Vertical Jump
The best exercises and a 6-week plan to raise your jump. Strength, plyometrics, and technique.
Vertical Jump Training Program
An 8-week plyometric and strength program with a weekly schedule to add inches to your vertical.
How to Measure Vertical Jump
Five home test methods — wall-and-chalk, Vertec, jump mat, and phone apps. Get an accurate number every time.
How to Bench Press Correctly
Setup, bar path, grip, and leg drive. The complete form guide to press heavier and stay safe.
How to Improve Your Bench Press
Progressive overload, frequency, and a sample split to add pounds to your bench.
How to Improve Running Pace
Zone 2 training, pacing strategy, and a sample training week to run faster at any distance.
In-depth explainers
Comprehensive overviews of each measurement domain. What the research says, NHANES norms, and what your numbers mean.
The Complete US Health Norms Guide
A central hub linking all 12 measurements together. Where do you rank?
Grip Strength and Upper Body Strength
A longevity biomarker. Leong 2015 meta-analysis, NHANES norms, training strategies.
Waist, Hip, Arm, and WHR
WHO cutoffs, INTERHEART, body girth as visceral fat proxy.
Resting Heart Rate & Cardiac Health
Lower is better. NHANES RHR by age, mortality risk, fitness training effects.
Walking Speed & Longevity
Studenski 2011 JAMA, Bohannon 2008 meta-analysis, fall risk for older adults.
BMI, BRI, and Body Shape Indices
Why BMI is incomplete. 2024 JAMA BRI validation. Body shape vs. body weight.
Lean Body Mass & Body Composition
Boer formula, sarcopenia, resistance training to build muscle.
FitnessGram Tests Explained
PACER, push-up and curl-up — how the school fitness battery works and what the scores mean.
Functional Mobility Tests
TUG, 5x sit-to-stand, functional reach, and more — the clinical tests of mobility and fall risk.
What Muscles Do Push-Ups Work?
Chest, triceps, core and more — with the variation that hits each muscle hardest.
What Muscles Does the Bench Press Work?
Pecs, delts, triceps — plus how incline and decline shift the emphasis.
Incline Push-Ups
The easiest way to progress toward a full floor push-up. Muscles worked and benefits.
Decline Push-Ups
More upper-chest and shoulder emphasis. How to do them and progress safely.
Diamond Push-Ups
The triceps-builder. Narrow-grip technique and programming for bigger arms.
Pike Push-Ups
Shoulder-dominant press with zero equipment — the stepping stone to handstand push-ups.
Scapular Push-Ups
Build shoulder stability and fix winged scapula with this overlooked exercise.
Weighted Push-Ups
How much weight, how many reps, and how to program weighted push-ups for strength.
Negative Push-Ups
The easiest path to your first push-up. Slow eccentrics build strength fast.
Hand-Release Push-Ups
Why they are harder, and the Army fitness test context. Full-range technique.
Push-Up Cadence
What tempo builds the most muscle — 1-0-1 vs 3-0-1 and everything between.
100 Push-Ups a Day
Results, risks, and who should skip the viral challenge. Realistic expectations.
How Many Calories Do Push-Ups Burn?
By body weight and intensity, with a reference table and MET-based estimates.
Close-Grip Bench Press
The triceps builder. Grip width, technique, and how it changes your numbers.
Bench Press Grip Width
Wide vs close vs neutral — what each grip does to muscles worked and range of motion.
Incline Bench Press
Angle guide (30° vs 45°) and which part of the chest each hits.
Not sure where to start?
Try a calculator first — get your percentile, then read the guide that matches your result.