When it comes to strength training, most gym-goers focus on sets, reps, and load. But there’s another powerful variable often overlooked: Time Under Tension (TUT). This refers to how long your muscles are under strain during a set of resistance training. Whether you’re lifting heavy to build strength or training for hypertrophy (muscle growth), understanding […]
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Time is one of the biggest barriers to consistent training, especially for busy professionals, parents, and gym-goers juggling multiple responsibilities. The fitness industry has responded with a powerful solution: high-intensity resistance training (HIRT) — a minimalist, science-backed approach that is revolutionizing strength training by focusing on efficiency, not just volume. What is HIRT? HIRT combines
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Fueling your body properly before and after a strength workout—especially early in the morning—can be a game-changer for muscle building, energy, and recovery. Whether you lift heavy or stick to bodyweight training, eating the right foods at the right time is essential to optimize performance and results. Pre-Workout Breakfast: Fueling Your Morning Strength Session A
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Every gym-goer walks through the door with a goal—whether it’s building muscle, shedding fat, or increasing strength. But far too often, those goals don’t align with how people train. Understanding how to optimize your sets, reps, rest periods, and workout split is the key to training effectively and seeing faster results. Here’s how to tailor
How to Workout More Effectively Based on Your Fitness Goals Read More »
Strength gains don’t happen by accident—they require a smart plan that evolves over time. That’s where periodization comes in, and one of the most effective models for intermediate and advanced lifters is undulating periodization (UP). An undulating periodized strength training plan allows for frequent variations in reps, sets, and load, helping you avoid plateaus and
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A recent New York Times article emphasized the importance of sustainable, joyful, and evidence-based eating habits. Whether you’re training for strength, weight loss, or general health, these five foundational nutrition tips can help transform how you fuel your body and enjoy your meals. Here’s how each principle works—and what the science says. Top Five Nutrition
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Celebrating progress, one rep at a time. At Jefit, we’ve always believed that every fitness journey matters — whether you’re lifting heavy in the gym, doing bodyweight squats at home, or simply searching for a routine that works. Over the years, millions have downloaded the app. But behind those numbers are real people — each
15 Years of Strength: Real Stories from the Jefit Community Read More »
Stretching is a foundational aspect of fitness. Whether you’re a strength athlete, runner, or general gym-goer, flexibility training is critical not just for performance but for injury prevention and long-term joint health. One of the most debated topics in this realm is how long you should hold a stretch to truly make a difference —
Best Time to Hold a Stretch: What Science Says (30 to 180 sec.) Read More »
The strength training world has entered a new era. Wearable technology—once reserved for step counting and sleep tracking—is now transforming how we train, recover, and optimize performance in the gym. Whether you’re a seasoned lifter or new to resistance training, integrating wearables into your workout routine can unlock deeper insights and improve your results. For
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Rest and recovery are often overlooked components of strength training, yet they play a critical role in maximizing performance and results. Whether you’re lifting to build muscle, increase strength, or improve endurance, the amount of time you rest between sets and between training different muscle groups can significantly impact your progress. What is Recovery Time
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When it comes to post-workout nutrition, sugar often gets a bad rap. But is it always harmful—especially right after a hard training session? The answer depends on the type of workout you did, your recovery goals, and the overall quality of your diet. Surprisingly, science suggests that small amounts of added sugar may actually support
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If you’ve spent any time in a CrossFit box or on social media fitness pages, you’ve likely heard the term “AMRAP.” Short for As Many Rounds (or Reps) As Possible, AMRAP workouts are a form of strength and conditioning training that push you to your physical limit in a set amount of time. But does
AMRAP Workouts: Is it Worth the Effort? Read More »
