Research& Tips
Evidence-based insights to help you get stronger, move better, and train smarter. No fluff, just what works.
Why You're Not Getting Stronger (And What to Do About It)
You're consistent. You're showing up. So why have your numbers flatlined? Here are the five hidden reasons your strength has stalled — and exactly how to fix each one.
February 3, 2026 · 6 min read
The Minimum Effective Dose: How Little Can You Train and Still See Results?
Life gets busy. When you can't train five days a week, how little can you get away with and still make progress? The research might surprise you.
Jan 27, 2026 · 5 min
Stop Chasing Soreness: What Actually Drives Muscle Growth
If you judge your workouts by how sore you are the next day, you're measuring the wrong thing. Here's what the science says actually matters.
Jan 20, 2026 · 5 min
Your First Year of Lifting: A No-BS Guide to Beginner Gains
The first 12 months of strength training are magic. Your body is primed to adapt faster than it ever will again. Here's how to make the most of it.
Jan 13, 2026 · 7 min
“The best program is the one you'll actually do. Consistency beats intensity. Every single time.”
— Heather Swearengin
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“Coach Heather is quite literally one of the most inspirational people I've ever met. She doesn't have a one-size-fits-all mentality. She meets you where you are.”
Juddy Canello
Trained with Heather at Lead the Way Fitness