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(703) 444-0662 Hours 21620 RIDGETOP CIRCLE STE 150, STERLING, VA 20166
(703) 444-0662 Hours 21620 RIDGETOP CIRCLE STE 150, STERLING, VA 20166

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a man who's over whatever he's doing

Stop Complaining: You’re Fine. You’re Just Uncomfortable.

Heads up: This article delivers some harsh truths. The goal is to inspire you to think about how you’re approaching your internal and external dialogue in the gym. It’s not written in judgment. It’s written with well-intentioned honesty. Okay, let’s proceed.   “Shit, this is workout is going to suck.”   “At work today, this...
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Megan training HICT during Vigor class at Beyond Strength

Why You’re Doing What You’re Doing: Beyond Strength February 2022 Program Blog

This blog is an embarkation into a new series that we’re publishing for you. We know that you’re smart. We also know that you’re at least a little curious to peek behind the curtain and to understand the why behind the what of Beyond Strength training programs. So, each month we’re writing you to explain the training program. If...
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How To Kettlebell Snatch

Over the last three months we’ve covered How to Kettlebell Swing,  How to Single Arm Kettlebell Swing and Clean + Double Kettlebell Clean, and How to do the Get-Up.  Make sure to check those out if you missed them!   For our fourth and final kettlebell how-to (for now, anyways), we’re covering the kettlebell snatch....
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Fitness: The Infinite Game

When I was 23 years old, I was obsessed with deadlifting 600 pounds.   It wasn’t a want. It wasn’t a nice idea. The need burned in me. Although, at the time, I couldn’t have told you exactly why.   For three years, I pursued that goal, finally deadlifting 600 pounds in the winter of...
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Megan performing a get-up at Beyond Strength in Sterling, VA

How To Do The Get-Up

Over the last two months we’ve covered How to Kettlebell Swing and How to Single Arm Kettlebell Swing and Clean + Double Kettlebell Clean.  Make sure to check those out if you missed them!   In this month’s technique blog we’re taking a break from kettlebell ballistics and going over the get-up—a rather complex exercise...
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Branco testing himself at Beyond Strength in Sterling, Virginia

Why Would You Test Yourself?

In most circumstances, I guess you wouldn’t.   Why learn to cook? Unless you want to understand the joy of creating dishes that please the senses, share that joy with others, and observe how life is richer.   It’s dumb to form a lasting relationship with another person, unless you want to find a full...
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How To Stay Consistent With Your Training While Traveling

Training consistently while traveling is tough. But even if you’re traveling every week, you can keep your training momentum. This blog will show you how. You’ll learn four things: How to train with limited equipment How to train with just your body weight How to get your workouts in with limited time How to stay...
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woman standing over a kettlebell between sets

How to Single Arm Kettlebell Swing and Clean + Double Kettlebell Clean

Last month we covered how to kettlebell swing—starting from the plank, glute bridge, and deadlift, all the way to the swing.  If you haven’t gotten those movements down yet, go back through the link above and practice before continuing to the single arm swing, clean, and double clean.   Now that you’re a swinger… 😉...
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fitness on the road

Travel / Vacation Workout – August 2021

Each month we’ll be posting a one-week, limited equipment, workout that you can do while on the road. For this one, all you’ll need is your body weight and less than an hour a day to workout. Not sure what some of these exercises are? Click any exercise to see a video of it…  ...
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a member of Beyond Stength, located in Sterling, VA, resting between sets

Why Rest Periods Matter

When you’re resting between sets, it might feel like you’re wasting time. The truth is that downtime is important. Why? Because rest is key to getting stronger.       How Resting Makes Us Stronger When you think “strong,” you might picture muscles. But muscles are only part of the strength equation. Our nervous system...
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How to Build Strength and Endurance at the Same Time

How to Build Strength and Endurance at the Same Time

There are two qualities that create the foundation of a kick-ass, active lifestyle: strength and endurance. Strength makes a body resilient and gives you the juice to power through. Endurance provides the energy to keep you moving.   The question is, can you train for both of them at the same time?   Well, does...
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Chris Merritt doing a kettlebell swing at Beyond Strength in Sterling, Virginia

How to Kettlebell Swing

Everyone wants to do the kettlebell swing.  But it’s not an exercise one should just watch and go try. So where DO you start? Ah!  You’re in the right place…   We’re going to start by looking at what we call the trifecta—the kettlebell deadlift, the hard-style plank, and the glute bridge. And in this...
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Travel / Vacation Workout – July 2021

Each month we’ll be posting a one-week, limited equipment, workout that you can do while on the road.  For this one, all you’ll need is a kettlebell, a TRX, and less than an hour a day to workout. Not sure what some of these exercises are?  Click any exercise to see a video of it…...
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low and slow conditioning is best for fat loss

Which type of conditioning is best for fat loss?

You’re looking in the mirror and thinking, “Man, I’d like to be leaner.”     The folks on the talk show that you just watched said that you should be doing HIIT for fat loss. Your friend that goes to Orange Theory said the same. They mentioned something science-y like “post-exercise oxygen consumption” and how...
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Chris using the Ski Erg at Beyond Strength in Sterling, VA

How To Train So You Don’t Miss Out On Life

Have you ever planned some physical activity, but wondered if you could handle it? You doubt you can keep up with your friends on the 5k. You’re afraid you won’t make it back down after hiking to the top of the mountain. You think, can I do it?  Your body doesn’t have to be an...
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How many days a week should I work out?

When someone inquires about training with us at Beyond Strength, we invite them in for a consultation.   And part of our consultation process involves having them fill out a short questionnaire before they even come in, helping us to get a really good idea of what they want to accomplish, what they’ve already tried,...
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Are you scared? (lean in)

We made an announcement that we have our first gym-wide testing week coming up on June 21st, and it was met with mixed emotions by Beyond Strength members.     Emotions ranging from super excited to full-on scared. (even though those posters do nothing more than list off some exercises, with zero idea of benchmarks…...
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Jim, pictured right, fit and happy through sustainable change

No Aims, No Change: Why Knowing Where You Want to Be is the Key to Sustainable Change

“You need to lose weight.” Jim Khoury, a member of Beyond Strength, heard those words on Valentine’s Day, 2018. Normally Valentine’s Day is about love and happiness, but for Jim, that day was anything but. He glanced around the sterile room. There was the swivel stool the doctor sat upon. Across from her was the...
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Chet racking the barbell after a frustrating set of squats

Why You Should Warm-Up with Weights (and how to do it)

Bam! The barbell slammed into the squat rack. Clips came off and weight was put away. A clean wipe glided across the barbell to sanitize it. Damn, Chet thought. Those sets felt terrible. Everything was heavy. My form was all over. Seeing the frustration plastered across Chet’s face, his friend, Mike, approached him. “What’s going...
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an apple watch being used as a fitness tracker

[PODCAST Ep. 10] Fitness Trackers, Worth it or Waste?

Are you using—or thinking about using—a fitness, activity, or sleep tracker? Wondering if they’re worth the investment or just another digital distraction? If so, today’s episode is for YOU!     New to the Beyond Strength Show? Catch up on some of our most popular episodes: The Beyond Strength Backstory How to Get Off the...
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Jasmin now finds fat loss easy

Can Fat Loss Be Easy? (It finally is for Jasmin—here’s how)

Do you wish fat loss was easy for you? That you could get to a point where you didn’t have to stress about everything you ate, where you weren’t struggling to lose that stubborn body fat? A point where you knew what to do to lose fat?   Jasmin, a member of Beyond Strength, has...
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Avoid Failing To Reach Your Fat Loss Goals By Asking Yourself A Simple Question

Have you ever wanted to make a healthy change for your life but, no matter what you try, you never seem to make any progress? You try a diet, or two, but you don’t lose weight. You join a gym and work out for a time, but no results come. It’s frustrating. It’s tiresome. You’re...
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a runner carrying running shoes

Should Runners Lift Weights?

When you think of someone who is a runner—maybe that’s a friend, or maybe that’s you—do you also think of them as a weightlifter? Do you think of them as someone who consistently strength trains at the gym? Many of us don’t. We keep those two worlds separate. Runners run. Weight lifters lift weights. There...
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Your Mind Is Halting Your Fat Loss (and here’s what to do about it)

Keith turned his key inside the lock of his apartment door and kicked it open with his foot. He let it slam behind him. Then he tossed his keys on the granite counter. Wow. What an awful day. Thank goodness that’s over—dammit. I told myself I was going to go on a walk after work....
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a row of cardio machines

Will doing cardio ruin your strength gains?

Have you heard that doing cardio could ruin your gains in the gym? That, by doing a lot of steady state cardio—running, biking, hiking—you’ll lose all of your hard earned progress. It’s an idea that gets thrown around a lot. So what’s the deal? Is doing cardio a bad thing if you’re trying to get...
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Self-Talk: How To Do It Differently And Why That Matters

“Self-talk is a ubiquitous human phenomenon. We all have an internal monologue that we engage in from time to time.” -Ethan Kross How do you talk to yourself? And when you do talk to yourself—and we all do, whether we’re aware of it or not—what do you say? Are you kind to yourself? Mean? Judgmental?...
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a runner performing a hamstring stretch

Stop Wasting Your Time with Stretching (and what to do instead)

Have you been told that it’s important to stretch? Maybe you heard this from an old P.E. teacher you had growing up. Maybe it was from a doctor, personal trainer, or just a friend that mentioned it. Regardless of who told you, it’s a common recommendation: you should stretch because stretching is good for you....
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How To Get Your First Push-Up From The Floor

Do you struggle to do a push-up from the floor? You get set at the top, mentally prepare yourself to do the movement, go down to the bottom position, then…nothing. You can’t get back up. Defeated by the push-up again. If you’ve felt this way, you’re not alone. In fact, performing a push-up from the...
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thanksgiving dinner

How To Eat Healthy During The Holidays

Standing there in the middle of Wegmans, a couple of bags of dinner rolls in his shopping cart, Jake wore a frown on his face. He felt his knuckles tighten around the shopping cart as stress started sliding up to the surface. Why does tomorrow have to be Thanksgiving? My diet has been going so...
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Jess and Danielle performing push-ups at BSP NOVA in Sterling, Virginia

5 Push-Up Variations To Try When Regular Push-Ups Are Too Easy

For many of us, especially those of us who have been at home more and had less access to equipment, the push-up has been a great training option. All you need is your body. And since most of us have our bodies with us most of the time, that makes push-ups a convenient exercise. We...
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