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Ronnie Coleman — Bodybuilding Career, Competition History, and Biography

Roger Lockridge — Sat, 27 May 2023 16:00:12 +0000

When you think of the bodybuilding landscape in the late ‘90s and early 2000s, one name rises above all the rest: Ronnie Coleman. For nearly a decade, “The King” laid waste to his competition, securing a record eight Mr. Olympia titles (tied with Lee Haney) and 26 pro wins during a career that revolutionized the entire sport.

Beyond his performances on the stage, Coleman is also remembered among pure strength athletes as one of the strongest bodybuilders ever, thanks to feats like his iconic 800-pound squat, which has more than 60 million views on YouTube.

You can learn more about the life and career of this bodybuilding icon below.

Credit: B.Stefanov / Shutterstock

Early Life and Police Career

Ronnie Coleman was born in Bastrop, Louisiana, on May 13, 1964, and later played college football as a middle linebacker for legendary coach Eddie Robinson at Grambling State University.

He graduated with a degree in accounting and looked to put his education to good use with a career crunching numbers. But after relocating to Texas, Coleman couldn’t land a job in the field, so he answered an ad for a police officer position while working at a Domino’s Pizza.

https://www.youtube.com/watch?v=WW049t5VJ3E

Ronnie Coleman The Unbelievable Remastered in 1080HD – Part 2 Police Officer (https://www.youtube.com/watch?v=WW049t5VJ3E)

He graduated from the police academy soon after and joined the Arlington Police Department. Amazingly, he’d remain on the force until 2004, even as he later racked up Mr. Olympia wins at the top of the sport.

Turning Pro

Along the way, Coleman started training at the famed Metroflex Gym in Arlington. It was here where owner Brian Dobson saw the 24-year-old’s potential in bodybuilding and convinced him to compete in a contest in exchange for a free gym membership.

Coleman eventually began entering local bodybuilding shows and won the title of Mr. Texas in 1990. He turned pro the next year with a victory at the International Federation of Bodybuilding & Fitness (IFBB) World Amateur Championships. That victory earned him an invite to compete in the 1992 Mr. Olympia, where he finished outside of the top 15 in his debut.

https://www.youtube.com/watch?v=dxNG1syhw-s

Ronnie Coleman circa 1990 – Amateur bodybuilding show | Ronnie Coleman (https://www.youtube.com/watch?v=dxNG1syhw-s)

He returned to the Olympia stage in 1994, finishing in 15th. His first pro win came one year later at the Canada Pro Cup, which earned him another trip to the Olympia, where he moved up to 11th. He repeated as Canada Pro Cup champion in 1996 and rose up to sixth at the Olympia that year.

Though Coleman’s trajectory was pointing up, a third-place finish at the 1997 Ironman contest had him briefly considering retirement. At the show, he placed behind runner-up finisher Lee Priest, who was six inches shorter and almost 60 pounds lighter. Though he later called the loss the most “painful” of his career, Coleman decided to carry on, and he wound up finishing ninth at that year’s Mr. Olympia.

Coleman’s biggest victory at this point in his career came after the Olympia on an international tour with the IFBB, where he defeated Kevin Levrone at the Grand Prix in Russia. This served as the kickoff for his run to the top of the sport.

Ronnie Coleman’s First Mr. Olympia

Coleman won two shows in 1998 and placed second in another before entering Madison Square Garden in New York City for that year’s Mr. Olympia.

This was the first Olympia following Dorian Yates’ retirement, so fans were guaranteed to see a new champion for the first time in six years. Flex Wheeler, Kevin Levrone, Shawn Ray, and Nasser El Sonbaty ranked among the favorites, while Coleman was, at best, an afterthought.

But something had changed in the year since Coleman’s last Olympia appearance: He began working with new coach Chad Nicholls. The duo instantly gelled, and Coleman walked onto the stage that year looking bigger and more conditioned than ever.

https://www.youtube.com/watch?v=8FqZYJe31jw

Ronnie Coleman REACTS to 1998 OLYMPIA Win | *EMOTIONAL* (https://www.youtube.com/watch?v=8FqZYJe31jw)

In a huge statement to the entire industry, Coleman won that year’s top prize in an upset for the ages — but he was far from finished.

“The King” won a string of shows afterward, including two more Olympia titles in 1999 and 2000. He was a fighting champion, appearing in contests around the world and regularly besting the likes of Wheeler, Levrone, Ray, and Chris Cormier. But he began facing stiffer competition as his burgeoning dynasty marched on.

A Dynasty Put to the Test

Coleman started 2001 by winning the Arnold Classic, marking the only time a reigning Mr. Olympia had won the show. But he ran into some unexpected trouble later that year when he went to defend his Olympia crown.

At the show that year in Vegas, a young Jay Cutler pushed the champ to his limits — and even today, many think “The King” deserved the runner-up spot that night, especially after he lost on points to Cutler after the prejudging round. Though Coleman eventually eeked by in a controversial decision, it was the first time he looked vulnerable since 1998.

https://www.youtube.com/watch?v=k6-8R3yzofY

Mr Olympia 2001 – Jay Cutler vs Ronnie Coleman (https://www.youtube.com/watch?v=k6-8R3yzofY)

The 2002 Olympia saw Coleman again beat out Levrone and Cormier for the title, and it seemed like he was fully back on track to continue his run. But he and the rest of the bodybuilding world were in for a shock a few weeks later at the GNC Show of Strength contest.

Coleman showed up to the competition in New Orleans off the mark; Germany’s Günter Schlierkamp, on the other hand, was more impressive than ever. By night’s end, the 300-pound Schlierkamp scored a titanic upset, leaving Coleman as the first reigning Mr. Olympia to lose a non-Olympia contest since Sergio Oliva lost to Arnold Schwarzenegger at the 1970 Mr. World.

Redemption Song

Looking to reclaim his spot as the sport’s unrivaled juggernaut, Coleman went to work and trained heavier and harder than ever, chronicling his grueling prep in the workout video The Cost of Redemption.

He returned to the Olympia in 2003 at an astonishing 287 pounds and made quick work of Cutler and Schierkamp en route to his sixth Sandow trophy. It was the same story in 2004, but he had put on even more weight to fill out his already massive physique.

https://www.youtube.com/watch?v=1KZysTBoZ-g

Ronnie Coleman vs. Jay Cutler: Epic 2004 Olympia Showdown (https://www.youtube.com/watch?v=1KZysTBoZ-g)

His eighth and final Olympia win came in 2005, when he tied Lee Haney’s mark for the most titles ever. He looked to secure sole possession of the record in 2006, but a dialed-in Cutler finally managed to dethrone his longtime rival once and for all after a five-year pursuit.

Coleman attempted a comeback in 2007, but he tumbled down the standings to fourth place. It was his final show as a professional bodybuilder.

Ronnie Coleman’s Competition History

Coleman’s bodybuilding career ended with 26 pro wins and eight Mr. Olympia titles to his credit. Here’s his full contest history, courtesy of Muscle Memory:

1990 NPC Nationals, 3rd (Heavyweight)
1991 NPC Nationals, 4th (Heavyweight)
1991 NPC USA Championships, 14th (Heavyweight)
1991 IFBB World Amateur Championships, 1st (Heavyweight)
1992 Chicago Pro Championships, 11th
1992 Night of Champions, 14th
1992 Mr. Olympia, Did not place
1993 Chicago Pro Championships, 6th
1993 IFBB Grand Prix France, 4th
1993 IFBB Grand Prix Germany, 6th
1993 Niagara Falls Pro, 6th
1994 IFBB Grand Prix France, 3rd
1994 IFBB Grand Prix Germany, 3rd
1994 Mr. Olympia, 15th
1994 San Jose Pro Invitational, 4th
1995 Canada Pro Cup, 1st
1995 IFBB Grand Prix France, 4th
1995 IFBB Grand Prix Russia, 6th
1995 IFBB Grand Prix Ukraine, 3rd
1995 Houston Pro Championships, 6th
1995 Night of Champions, 3rd
1995 Mr. Olympia, 11th
1996 Canada Pro Cup, 1st
1996 Florida Pro Invitational, 2nd
1996 IFBB Grand Prix England, 5th
1996 IFBB Grand Prix Germany, 5th
1996 IFBB Grand Prix Spain, 5th
1996 Night of Champions, 2nd
1996 Mr. Olympia, 6th
1997 Arnold Classic, 4th
1997 IFBB Grand Prix Czech Republic, 4th
1997 IFBB Grand Prix England, 5th
1997 IFBB Grand Prix Finland, 3rd
1997 IFBB Grand Prix Germany, 5th
1997 IFBB Grand Prix Hungary, 6th
1997 IFBB Grand Prix Russia, 1st
1997 IFBB Grand Prix Spain, 7th
1997 Ironman Pro Invitational, 3rd
1997 Mr. Olympia, 9th
1997 San Jose Pro Invitational, 6th
1998 IFBB Grand Prix Finland, 1st
1998 IFBB Grand Prix Germany, 1st
1998 San Francisco Pro, 2nd
1998 Night of Champions, 1st
1998 Mr. Olympia, 1st
1998 Toronto Pro, 1st
1999 IFBB Grand Prix England, 1st
1999 Mr. Olympia, 1st
1999 World Pro Championships, 1st
2000 IFBB Grand Prix England, 1st
2000 Mr. Olympia, 1st
2000 World Pro Championships, 1st
2001 Arnold Classic, 1st
2001 IFBB Grand Prix New Zealand, 1st
2001 Mr. Olympia, 1st
2002 IFBB Grand Prix Holland, 1st
2002 Mr. Olympia, 1st
2002 Show of Strength Pro Championships, 2nd
2003 IFBB Grand Prix Russia, 1st
2003 Mr. Olympia, 1st
2004 IFBB Grand Prix England, 1st
2004 IFBB Grand Prix Holland, 1st
2004 IFBB Grand Prix Russia, 1st
2004 Mr. Olympia, 1st
2005 Mr. Olympia, 1st
2006 IFBB Grand Prix Austria, 2nd
2006 IFBB Grand Prix Holland, 2nd
2006 IFBB Grand Prix Romania, 2nd
2006 Mr. Olympia, 2nd
2007 Mr. Olympia, 4th

“The King’s” Training Style

Given his sheer size and strength, it shouldn’t come as a surprise that Coleman briefly dabbled in the world of powerlifting early in his career. He even won a handful of deadlift-only meets in Texas in his 20s, and he continued to use heavy compound lifts throughout his Olympia run.

Though he’s still known for feats like an 800-pound deadlift and 495-pound bench press (for reps!), he also performed more traditional bodybuilding workouts, like this back routine that combines free weights and machines:

Barbell Row: 5 x 10-12
Seated Cable Row: 4 x 10-12
Machine Pulldown: 3 x 10-12
Underhand Pulldown: 3 x 10-12

Ronnie Coleman’s Injuries and Surgeries

The years of heavy lifting and non-stop training eventually caught up to Coleman, and he was forced to undergo over a dozen surgeries in the mid-2010s to repair various hip and back issues. These operations left him using crutches and a wheelchair to move around more comfortably.

These struggles were chronicled in the 2018 documentary Ronnie Coleman: The King, which focuses on his life in retirement. But despite the setbacks, Coleman still goes to the gym regularly and is invested in passing his knowledge down to the next generation of bodybuilders.

“The King” Receives His Accolades

Even in retirement, Coleman remains a popular figure in the bodybuilding world thanks to the launch of a supplement line, appearances at conventions and on podcasts, and a robust social media presence that has earned him nearly 7 million followers on Instagram.

https://www.youtube.com/watch?v=tavhputjp98

Ronnie Coleman & Derek Lunsford talk Bodybuilding Knowledge & Having the right Team (https://www.youtube.com/watch?v=tavhputjp98)

In 2016, Coleman was inducted into the International Sports Hall of Fame, thanks to his enormous body of work and long-lasting impact on bodybuilding. Then in 2021, he was honored with the Arnold Classic Lifetime Achievement Award.

The venerable Coleman is still revered by athletes and fans internationally, and he has vowed to stay involved with the sport that he credits for the success he enjoys today.

Featured Image: B.Stefanov / Shutterstock

The post Ronnie Coleman — Bodybuilding Career, Competition History, and Biography appeared first on BarBend.

How Many Steps Are In A Mile?

Daniel DuChateau — Sat, 27 May 2023 12:00:55 +0000

Since the advent of the pedometer, people have been counting their steps to maintain a healthy body weight and improve cardiovascular fitness. But thanks to the rise of smartphones and smartwatches, which, in conjunction with fitness tracking apps, can monitor your total daily steps, what was once a niche fitness trend has become ubiquitous across a wide range of professions and lifestyles.

If you’re not already counting your steps, it’s time to jump on board. Measuring your steps is a proven and convenient way to increase your overall fitness. (1) While step-monitoring can ease some of the burden of daily cardio, unless you have a physically demanding job, you’re probably not going to hit your target number of steps without intent.

Credit: BLACKDAY / Shutterstock

You can use this guide as a reference to help you plan out walks or runs to help you reach your goal step count.

How Many Steps Are In A Mile?
How Many Steps Do You Need Per Day
The Difference Between Running A Mile and Walking A Mile
Benefits of Walking For Strength Athletes
Tips For Making The Most Out Of Your Walk
Tips for Increasing Your Step Count

The Average Number Steps in a Mile

Not all steps are made equal, and there isn’t an exact answer. There are roughly 2,100 steps in a mile when walking and 1,600 steps in a mile when running. However, that answer comes with a bit of nuance attached.

The number of steps a person takes to reach a mile depends almost entirely on their stride length. You can measure the length of your stride by finding the distance between the heel of your front foot and the toe of your back foot. Your stride length is primarily determined by two factors: Your height and your speed. (2)

Credit: Maridav / Shutterstock

Studies show that when people walk, the length of the average step is 31 inches, or roughly 2.5 feet. (3) Since there are 5,280 feet in a mile, you can estimate that, if you average 2.5 feet per step, you’ll take roughly 2,100 steps to reach a mile. That number changes when you pick up the pace.

When you run, your stride length increases on average by 28% over your walking stride length. (4) So if you average 2.5 feet per step while walking, you’ll average 3.3 feet per step while running, for an estimated 1,600 steps per mile while running.

How Many Steps Do You Need Per Day?

You’ve probably heard of the 10,000-steps-per-day regimen, which is often held up as the gold standard for regular walking habits. While that exact figure is a convenient, easy-to-remember, and marketable number, there’s nothing inherently magical about walking (about) five miles per day.

That 10,000-steps-per-day number dates back to 1965, according to Harvard Health Publishing. A Japanese company produced a pedometer called Manpo-kei, which translates to “10,000 steps meter.” The marketing stuck and 10,000 steps per day is considered a benchmark worth reaching.

You don’t necessarily need to walk 10,000 steps to be healthy. However, most modern literature on walking habits does indicate that, for the most part, more is better. (5) So, if you find that you can stick to walking five-ish miles per day, go for it. Just know that there’s little to be gained or lost by over or under-shooting that figure.

The Difference Between Running A Mile and Walking A Mile

While walking and running might not feel so similar while you’re doing them, studies show that in a lot of ways, your body can’t tell the difference. Walking and running reduce your risk of hypertension, high cholesterol, and diabetes at similar rates, and even give you similar improvements to your Vo2 max (the amount of oxygen your body can use during exercise). (6)(7) Both activities are forms of low-intensity steady-state (LISS) cardio that can help you maintain an active lifestyle.

Whether you choose to walk or run a mile depends on your goals. If you want to lose weight, running might initially seem like the best option. After all, when you engage in aerobic exercise your energy expenditure increases as you pick up the pace. (8) Step-for-step, you burn more calories running than you do walking. While running is objectively a more efficient calorie-burner than walking, the best form of aerobic activity for weight loss or maintenance is the one you stick with long term.

Credit: Prostock-studio / Shutterstock

The other main benefit of cardio is conditioning. Athletes frequently incorporate conditioning into their training to strategically improve their Adenosine triphosphate reserves (ATP). You can think of ATP as fuel for your muscles at the cellular level. While walking does improve your overall energy capacity, it doesn’ measure up to the boost you get from running. (9)

Benefits of Walking For Strength Athletes

There was a time when cardio was taboo for strength athletes. That time has passed. Here are some of the reasons that you should incorporate walks into your daily routine.

Reduced Cortisol

Have you noticed that your performance in the gym suffers when you’re stressed out? It turns out it’s not just in your head. Cortisol is your body’s response to both physical and mental stressors, providing you with energy right away via catabolic processes, which make it harder for you to recover from intense exercise. (10)

Credit: Andrii Kobryn / Shutterstock

Studies show that walking not only lowers levels of salivary cortisol, but it also lowers the amount of cortisol your body releases during stressful situations. (11) Going for regular walks has also been shown to improve overall mental health, which may have the side benefit of further reducing cortisol. (13)

Push Yourself Harder In the Gym

Think of your cardiovascular system like a car engine. Going for regular walks improves your Vo2 max (the amount of oxygen you can utilize during intense activity), effectively letting you go pedal-to-the-floor for longer without redlining. (7) In practical terms, that means you can hit the gym harder and longer before you reach the point of exhaustion.

Helpful For Weight Loss And Maintenance

After a long winter of bulking, eating whatever you want, cutting can be a truly grueling experience. The calories burned by incorporating regular walks into your routine can make a huge difference for both cutting and maintenance, giving you a nice little bonus to your caloric budget that satiates your hunger while staying in a caloric deficit. Even if you’re not interested in counting calories, studies show that walking can help you maintain a consistent bodyweight over the long-term. (12)

Improves Muscle Recovery Time

Incorporating LISS cardio after an intense gym session could be considered active recovery. Forms of active recovery, like walking, have been shown to prevent delayed onset muscle soreness (DOMS) and improve blood lactate clearance, allowing you to hit the gym again more quickly after your workout. (14)(15)

Tips For Making The Most Out Of Your Walk

If you’re ready to start walking regularly, you might consider some of the following tips to make your walk as productive and enjoyable as possible.

Pick Up The Pace

Increasing your walking pace can increase your ATP max and your Vo2 max, which in turns means you can push yourself harder for longer in the gym. (7) Additionally, by picking up the pace you could actually improve your rate of recovery. Studies have shown that maximum blood lactate clearance occurs closer to your lactate threshold, meaning that you can reduce the soreness you experience after a workout just by walking at a brisker pace. (14)

Do It Right After You Lift

Timing your walk can make all the difference from a recovery perspective. Active recovery is most effective at preventing delayed onset muscle soreness (DOMS) when implemented shortly after exercise. (13)

Watch Where You’re Walking

Where you choose to walk will change the benefits you’ll get from walking. If you’re primarily interested in reducing your overall stress, exploring the outdoors will do a lot more for you than treadmill walking.

Credit: DG FotoStock / Shutterstock

Studies show that going for a walk in nature lowers cortisol significantly more than when you walk on a treadmill. (16) Alternatively, if you’re concerned with the impact force that walking may produce, a treadmill offers the lowest-impact option available. (17)

Tips for Increasing Your Step Count

You might think reaching 10,000 steps a day sounds disheartening, or even downright impossible. Fortunately, you don’t need to make any drastic changes to your lifestyle to start seeing the benefits of increasing your steps — even adding a thousand more steps in your daily routine can yield positive results for your overall health. (5) Here are a few tips to increase your step count:

Use a fitness tracking app: Studies have shown that you can increase your daily steps by as much as 2,500 per day just by measuring them with either a pedometer or with a fitness app.(1) Fitness apps can also help you measure progress, and integrate your steps with your other activity, giving you more flexibility when it comes to reaching your daily fitness goals.
Take phone calls on the go: If you routinely take work (or personal) calls sitting down, try walking around while gabbing. It doesn’t matter whether you stroll outside, pace your office, or walk in place — just getting moving. On average, it takes about 20 minutes to walk one mile, meaning you can accumulate about 2,000 steps (or more) during a call.
Make your steps social: Walking shouldn’t feel like a chore. Group activities like hiking, group fitness classes, or recreational sports can be a great way to increase your overall steps while having fun and getting involved in your community.

Taking The Next Step

Walking may be the most egalitarian form of exercise on the planet. You don’t need to be in great shape, you don’t need any special equipment, and you don’t need access to specific facilities. All you need to do is step out your front door and pick a direction. Go hard, go fast, and go enjoy yourself, and you’ll see the benefits of walking carry over to the gym and to the rest of your life.

References

Bassett DR Jr, Toth LP, LaMunion SR, Crouter SE. Step Counting: A Review of Measurement Considerations and Health-Related Applications. Sports Med. 2017 Jul;47(7):1303-1315. doi: 10.1007/s40279-016-0663-1. PMID: 28005190; PMCID: PMC5488109.
Ugochukwu, Esomonu Godfrey; Augustine, Egwu Ogugua1; Samuel, Eno2; Ifechukwude, Biose. Estimation of Stature from Stride Length and Lower Limb Length of Efiks in Calabar South, Cross River State, South-South Nigeria. Journal of the Anatomical Society of India 70(4):p 216-220, Oct–Dec 2021. | DOI: 10.4103/JASI.JASI_63_20
Murray, M.P., Drought, A.B., & Kory, R.C. (1964). WALKING PATTERNS OF NORMAL MEN. The Journal of bone and joint surgery. American volume, 46, 335-60 .
Cavanagh PR, Kram R. Stride length in distance running: velocity, body dimensions, and added mass effects. Med Sci Sports Exerc. 1989 Aug;21(4):467-79. PMID: 2674599.
Jayedi A, Gohari A, Shab-Bidar S. Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies. Sports Med. 2022 Jan;52(1):89-99. doi: 10.1007/s40279-021-01536-4. Epub 2021 Aug 21. PMID: 34417979.
Williams PT, Thompson PD. Walking versus running for hypertension, cholesterol, and diabetes mellitus risk reduction. Arterioscler Thromb Vasc Biol. 2013 May;33(5):1085-91. doi: 10.1161/ATVBAHA.112.300878. Epub 2013 Apr 4. PMID: 23559628; PMCID: PMC4067492.
Suter E, Marti B, Gutzwiller F. Jogging or walking–comparison of health effects. Ann Epidemiol. 1994 Sep;4(5):375-81. doi: 10.1016/1047-2797(94)90072-8. PMID: 7981845.
Wilkin LD, Cheryl A, Haddock BL. Energy expenditure comparison between walking and running in average fitness individuals. J Strength Cond Res. 2012 Apr;26(4):1039-44. doi: 10.1519/JSC.0b013e31822e592c. PMID: 22446673.
Baker JS, McCormick MC, Robergs RA. Interaction among Skeletal Muscle Metabolic Energy Systems during Intense Exercise. J Nutr Metab. 2010;2010:905612. doi: 10.1155/2010/905612. Epub 2010 Dec 6. PMID: 21188163; PMCID: PMC3005844.
Thau L, Gandhi J, Sharma S. Physiology, Cortisol. [Updated 2022 Aug 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538239/
Wood CJ, Clow A, Hucklebridge F, Law R, Smyth N. Physical fitness and prior physical activity are both associated with less cortisol secretion during psychosocial stress. Anxiety Stress Coping. 2018 Mar;31(2):135-145. doi: 10.1080/10615806.2017.1390083. Epub 2017 Oct 16. PMID: 29037088.
Miriam E Nelson, Sara C Folta, Further evidence for the benefits of walking, The American Journal of Clinical Nutrition, Volume 89, Issue 1, January 2009, Pages 15–16, https://doi.org/10.3945/ajcn.2008.27118
Zhu Z, Chen H, Ma J, He Y, Chen J, Sun J. Exploring the Relationship between Walking and Emotional Health in China. Int J Environ Res Public Health. 2020 Nov 27;17(23):8804. doi: 10.3390/ijerph17238804. PMID: 33260796; PMCID: PMC7734587.
Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Front Physiol. 2018 Apr 26;9:403. doi: 10.3389/fphys.2018.00403. PMID: 29755363; PMCID: PMC5932411.
Menzies P, Menzies C, McIntyre L, Paterson P, Wilson J, Kemi OJ. Blood lactate clearance during active recovery after an intense running bout depends on the intensity of the active recovery. J Sports Sci. 2010 Jul;28(9):975-82. doi: 10.1080/02640414.2010.481721. PMID: 20544484.
Kobayashi H, Song C, Ikei H, Park BJ, Kagawa T, Miyazaki Y. Combined Effect of Walking and Forest Environment on Salivary Cortisol Concentration. Front Public Health. 2019 Dec 12;7:376. doi: 10.3389/fpubh.2019.00376. PMID: 31921741; PMCID: PMC6920124.
Yao J, Guo N, Xiao Y, Li Z, Li Y, Pu F, Fan Y. Lower limb joint motion and muscle force in treadmill and over-ground exercise. Biomed Eng Online. 2019 Aug 22;18(1):89. doi: 10.1186/s12938-019-0708-4. PMID: 31438944; PMCID: PMC6704526.

Featured Image: BLACKDAY / Shutterstock

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The 6 Best Nutrition Certifications of 2023

Michael Shafer — Fri, 26 May 2023 21:44:52 +0000

If you’ve ever tried to get in shape, you know that nutrition can be one of the hardest disciplines to master, which is why nutrition coaching is a booming industry. If you have a passion for helping others improve their health and wellness, being a certified nutrition coach will enable you to help people turn this stumbling block into a stepping stone. But finding the right certification to get you started can be a daunting task.

The nutrition certifications on this list are all well-respected and offer online study, test-taking, and certification. We chose only reputable certs from industry leaders, so you can know that your investment will pay off in the long run and equip you to help your clients. The approaches and intended populations you’ll work with will vary depending on the certification you select, but there should be something for everyone on this list. These are the best nutrition certifications on the market with options for value, varied study materials, general fitness clients, and even nutrition for athletes.

Best Nutrition Certifications

Best Nutrition Certification Overall: ISSA Nutrition Certification
Best Nutrition Certification for Sport Fitness Clients: NASM Nutrition Certification
Best Nutrition Certification for the Money: NCSF Fitness Nutrition Certification
Best Nutrition Certification for Study Materials: ISSA Nutrition Certification
Best Nutrition Certification for Program Building: NASM Nutrition Certification
Best Nutrition Certification for General Fitness Clients: Fitness Mentors Nutrition Certification

Best Nutrition Certification Overall

There are a variety of nutrition certifications that offer varying forms of learning materials, test difficulty, and specialization, but it can be hard to nail down the very best one. The ISSA Nutrition Certification wins out for its well-rounded curriculum, business skills course, and fair price.

ISSA Nutrition Certification

The International Sports Sciences Association (ISSA) Nutrition Certification is intended to help you develop a well-rounded knowledge of nutritional strategies for your clients. You’ll learn a complete view of nutrition, from macros versus micronutrients to metabolism, energy balance, hydration, supplements, and even motivation strategies. Plus, having a nutrition degree isn’t necessary since the textbook starts with the basics and builds from there though if you do have one most of the info will likely be a refresher.

ISSA Nutrition Certification

The ISSA has been certifying people for decades and their nutrition certification is well-respected in the industry. It can prepare you to work with a diverse range of people, but focuses mainly on general population and improving overall wellness through nutrition.

Shop ISSA

One thing that sets this certification apart from others is that it’s meant to give business and nutritional coaching skills. You’ll receive a free professional website along with a full library of client forms for when you become credentialed. Unlike many other certifications, you can retake the final exam once without paying a fee. We don’t anticipate you’ll have to retake the exam, though, thanks to the comprehensive practice exam and frequent section quizzes to focus your studies.

Pros

There are a wide variety of study materials included (online textbook, videos, audio lectures, practice tests, etc.) for people who learn in different ways.
This cert teaches you not only nutrition information but also how to run a successful business.
You don’t need a background in nutrition to begin this certification; the information starts with the basics and builds up from there.

Cons

This cert is for working with the general public and gym-goers, not athletes or special populations.
If you already have a nutrition degree, the information here will be mostly a refresher.

The ISSA Nutrition Certification is designed to prepare you for the nutrition field as a well-rounded professional. It marries business and practices with nutrition information so you can hit the ground running after passing the final exam.

Best Nutrition Certification for Sport Fitness Clients

Athletes have different nutritional needs than the general population, but discerning precisely what those needs are can be tricky. A nutrition certification can help you prepare your clients to perform optimally when it’s time to compete, and the NASM Nutrition Certification has a thorough focus on nutrition for athletes.

NASM Nutrition Certification

The National Academy of Sports Medicine (NASM) follows strategies to optimize your clients’ performance through nutrition choices that focus on health and positive wellness-related outcomes. The Certified Nutrition Coach course arms you with the latest in evidence-based approaches to help your clients perform at their best. The ideas are broken down into 24 in-depth chapters written by leading experts in nutrition including information about testing.

NASM Nutrition Certification

NASM's nutrition certification provided a comprehensive pedagogical approach to maximizing your clients' performance through precision nutrition. They cover all aspects of metabolism, hydration, energy systems, supplements, motivational strategies, and programming to make you a complete nutrition coach.

Shop NASM

You can access the course on any device (tablet, smartphone, or computer), allowing you to study at home, in a coffee shop, or in line at the DMV. NASM also provides high-end videos, interactive learning materials, progress quizzes, and audio lectures to help you learn in addition to the online textbook. Once you complete your studies, take the comprehensive practice exam and brush up on certain areas as needed, then you can take the certification exam. You have one full year of your purchase date to take the test, so you have ample time to study. This cert is well-respected in the industry and regularly costs around $899, though there are often deals and flexible payment plans.

Pros

This cert has more of a focus on athletes and active populations to optimize their performance through nutrition.
NASM allows you to take your time studying; you have one year to take the exam before it expires.
If you want to dive deeper into the nitty-gritty of the science behind nutrition, this course focuses on underlying theories in addition to practical knowledge.

Cons

People looking to become credentialed more quickly may work better with a tighter schedule.
If you’re not into the science of nutrition and simply want actionable information for your clients, then this cert might be more in-depth than you need.

Training athletes hard in the gym is only a part of the battle; optimizing their recovery and nutrition is needed to help athletes continue to perform at their highest levels. The NASM Certified Nutrition Coach course imparts the knowledge that may set you apart from other nutrition professionals when courting competitive clients.

Best Nutrition Certification for the Money

If you’re trying to earn a nutrition certification to start a side hustle or to fortify your training credentials, opting for a more cost-effective one might be a good idea. The NCSF Fitness Nutrition Certification provides great knowledge to improve your expertise at an affordable price.

NCSF Fitness Nutrition Certification

Some nutrition certifications can cost more than a thousand dollars. The NCSF Fitness Nutrition Certification costs a fraction of that, with options starting as low as around $349 (about $32 per month with a payment plan), so you can become credentialed without spending a small fortune. Cost-effective doesn’t equate with low quality, however. The NCSF cert provides extensive nutrition knowledge on a wide range of topics like enhancing athletic performance, balancing weight and activity, supplements, nutrient timing, hydration, and more.

NCSF Fitness Nutrition Certification

This nutrition certification is directed at preparing you to coach people in the fitness realm more so than sedentary individuals but it still provides a robust course path to learn all aspects of nutrition. It's also very cost-effective making it great for people who are looking to pad their coaching credentials or cautiously venture into nutrition coaching without diving in headlong.

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Even the most basic program NCSF offers includes a variety of study options. In addition to the digital textbook, you can utilize instructional videos and review quizzes to highlight where your knowledge is solid and where you need to brush up, while Instructor support can help clarify complex concepts. The program is self-paced, so you can learn as quickly or slowly as you prefer, though NCSF states that the typical completion time is around two to four months.

Pros

The cost-effective price of this certification is great for people who want to add to their training resume or test the waters of being a nutrition coach.
Thanks to the self-paced system that NCSF uses, you can learn at your own pace
If you’re a value shopper, then it’s hard to beat this cert for the price. Inclusions like videos, quizzes, an online textbook, instructor support, and more are usually reserved for more expensive programs.

Cons

This cert covers mainly practical and applied knowledge. If you’re interested in learning more about nutrition theory and the underlying mechanism of action, we suggest looking elsewhere.
This course is often presented as a compliment to the NCSF personal trainer or strength coach certification, so you may be tempted to purchase a combo package that will increase the price considerably.

The basic nutrition certification on its own is a great value. The learning tools that are included, especially considering the price, are impressive. It’s also comforting that you won’t be on a strict timeline, so you can learn at your own pace.

Best Nutrition Certification for Study Materials

Everyone learns differently, and having many approaches to presenting information can be invaluable to anyone wanting to successfully complete a certification. Regardless of whether you prefer to listen to lectures, watch videos, or read on your own, the ISSA Nutrition Certification has a way for you to digest information.

ISSA Nutrition Certification

When it comes to learning, everyone has their own preferred style of retaining new information. The ISSA recognizes that and has a plethora of ways to absorb the information in this cert. If you’re more of a visual learner, the high-quality instructional videos might be for you. People who prefer peer-to-peer learning can benefit from the online student forum and nutritionist education bootcamp. Prefer reading or listening? Audio lectures and an included online textbook can accommodate you.

ISSA Nutrition Certification

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Those who need a more personal touch can access unlimited educational support with on-staff professors to guide them. No matter how you learn, the practice exam and section quizzes can help you track your progress and prepare for the final exam. You’ll receive support even after you’ve passed the exam with a free professional website and a library of client forms.

Pros

This cert caters to your preferred learning style, whether it be audio, visual, reading/writing, or a combination of them.
In addition to the nutrition information, you’ll learn basic business skills with this certification.
The included client onboarding docs and free professional website can be a very helpful starting point to launch your new career.

Cons

This cert is more aimed toward working with regular gym-goers than athletes, so if that’s your goal, you may want a sports nutrition certification instead.
People may not make use of all of the ways of learning or feel obligated to use all of the different learning options.

Not everyone wants to sit and listen to a lecture; some prefer videos or study groups. The diverse array of learning approaches the ISSA offers helps to ensure that everyone can retain the information presented and achieve their goal of becoming certified.

Best Nutrition Certification for Program Building

Building out programs and long-term nutrition programs can be overwhelming without the proper training. The NASM Nutrition Certification tackles how to design and implement a well-developed nutrition program so you can provide detailed nutrition regimens for your clients to follow.

NASM Nutrition Certification

Creating effective nutrition programs can be one of the most challenging aspects for a nutrition coach. It’s the culmination of all of your knowledge regarding energy balance, micronutrient intake, nutrient timing, and energy systems. The NASM nutrition certification program prepares you for this by providing 24 in-depth chapters on a digital learning platform with comprehensive nutrition information. Program building merges theory and practice together, and with this cert, you learn both.

NASM Nutrition Certification

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Chapters one through 13 teach you all about nutritional science; chapters 14 through 17 cover strategies to help your clients stick to the plan; chapters 18 through 23 teach you how to apply it and revolve around nutrition coaching and assessment. The final chapter is where you put it all together in practice and learn a step-by-step process to build nutrition programs. NASM charges about $899 for the full certification package.

Pros

This comprehensive course covers everything from theory to motivation and the application of nutrition strategies.
If you want to learn how to program nutrition utilizing evidence-based approaches to nutritional science and behavior psychology, this is the course for you.
People who want to work with athletes will like the detailed information about performance nutrition and program-building.

Cons

Because of the density of the information provided, this course may take longer than others to complete.
There are more cost-effective nutrition certifications out there.

Effective program building is the crowning achievement for nutrition coaches and the hallmark of a proficient coach. If you want to become adept at it, this cert works toward putting your knowledge into practice with a well-rounded nutrition curriculum.

Best Nutrition Certification for General Fitness Clients

If you’re interested in taking on clients that reflect the average fitness enthusiast, then this certification is the way to go. The Fitness Mentors Nutrition Certification is a solid bet because the information is more streamlined and doesn’t take detours to present ideas you will likely not use with your chosen clientele.

Fitness Mentors Nutrition Certification

The age-old adage that you can’t out-train a bad diet still, unfortunately, holds true. Exercise is, of course, an important part of health, but it isn’t the only important aspect of it. This cert takes a holistic approach to well-being through nutrition, whether you want to help your clients lose fat, bulk up, or maintain their current state of fitness.

Fitness Mentos Nutrition Certification

Fitness Mentors takes a holistic approach to health and incorporates nutrition along with lifestyle modifications to help your clients potentially make lasting and impactful changes. This cert puts a focus on knowledge that's applicable to the widest range of the general population when you're coaching.

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The information presented in this course is widely applicable. By the end of it, you’ll understand each of the macronutrients intimately. You’ll also learn how to perform nutrition assessments and coach nutrition. The final chapter is a primer on exercise and sports nutrition, but most of the course is focused on coaching everyday people and helping them achieve their goals while improving their health.

Pros

Your potential clientele base is wide; this cert prepares you to work with a wide swathe of the population rather than focusing too narrowly on one demographic.
If you don’t have a nutrition background, this is a great way to learn the basics and hone your skills, even if you aspire to coach athletes.
This certification is shorter and potentially quicker to complete than some others due to the general nature and lack of intense specialization.

Cons

This doesn’t adequately prepare you for the different needs of athletes and other factors that need to be considered when coaching them.
Anyone who wants more in-depth knowledge of nutrition theories and the body’s inner workings may want to complete a more comprehensive cert.

The Fitness Mentors Nutrition Certifications help you to understand and communicate a well-rounded and holistic approach to nutrition. You won’t be as qualified to work with elite athletes but can cater to the general population, folks looking to lose fat, build muscles and feel better.

Benefits of Having a Nutrition Certification

If you’re interested in becoming a nutrition coach, you’ll (likely) need to be credentialed to work at any reputable establishment. Plus, it’ll give you plenty of credibility if you work independently. The certs on this list let potential employers and clients know that you’ve put in the work to learn your craft and that you have a grasp of the foundations of nutrition. Many of the courses also teach you how to run a nutrition business and maintain healthy relationships with your clients, which is necessary for long-term career growth.

Credibility

Clients will want to know that you’re a credible coach and are certified by a legitimate organization. This builds an instant feeling in potential clients that you are up to date on the latest nutrition science and have the know-how to help them achieve their goals. Having a certification from this list is a great way to convey that you know what you’re doing.

Nutrition Knowledge

It is true that anyone can write a meal plan, but the safety and effectiveness of it is a different question entirely. Owning a garden hose doesn’t make you a firefighter, and a six-pack doesn’t qualify you to dole out effective and sustainable nutrition advice.

Nutrition certifications impart the knowledge that you need to assess clients, understand nutrition in a way that applies to coaching others, and build a program for them based on their aspirations.

Professionalism and Fostering Relationships

While credibility is a bedrock foundation for building client relationships, professionalism builds on that foundation. You can be credible and have the knowledge to back it up, but if you’re unprofessional and don’t actively work to cultivate rapport with your clients, you’ll soon be left without anyone to coach. Many nutrition certifications provide you with the tools you need to build a business, act professionally, and create positive client interactions so you can set yourself up for continued success.

How We Chose the Best Nutrition Certifications

The organization that you choose for your nutrition certification can have a massive impact on your career trajectory and competency as a nutrition professional. That’s why we took such care when choosing the best certs to include on this list. We used a few key factors to choose like the cost, education provided, study materials, and post-certification support when making our choices.

Cost

Nutrition certifications can be expensive, and even the relatively cost-effective ones cost several hundred dollars. That said, every option on this list offers the choice to pay up-front or split the payments up over a few months to soften the blow while you work toward your new certification. We only included certifications that are worth the money and will command respect when they show up on a resume. Some may be more expensive than others, but they’re all worth their price tags — it just depends on what you can pay and what you’re looking to gain from the certification.

Education

Obviously, the whole point of a certification is to become an expert in the subject and show that you have intimate knowledge of the field. All of the certifications on this list provide quality education in nutrition, but they may have different content emphases. While the basics are all the same, some certs on this list are more directed at people who want to work with the general population while others are more dedicated to coaching athletes and programming. We provided an array of different areas of expertise, so there’s something for everyone no matter your end goal.

Study Materials

While all of the certs on this list provide access to an online textbook, they vary in what supporting content is provided and at what cost. We prioritized the certifications that provided access to the most diverse array of study materials without an extra fee since everyone learns differently — having multiple approaches to learning may help retain information more effectively.

Post-Certification Support

No one wants to feel like they’ve been left out in the cold once the certification process is complete. Many credentialing organizations offer support after you’ve been certified to help you make headway in the nutrition field. Some common support systems provided include professional website building, career placement, client forms, and other career resources. A few organizations even bake business sections into the course content, so you’re better prepared to make a splash after you’re certified.

How Much Do Nutrition Certifications Cost?

Nutrition certifications are often cheaper than other certs like personal trainer certifications, but they’re still a costly investment. However, most offer the option to break your payments down into monthly installments, which may be a good option for people who are just starting out or can’t afford to drop all that cash at once.

Best Nutrition Certification Overall	ISSA Nutrition Certification	$799
Best Nutrition Certification for Sport Fitness Clients	NASM Nutrition Certification	$899
Best Nutrition Certification for the Money	NCSF Nutrition Certification	Starting at $349
Best Nutrition Certification for Study Materials	ISSA Nutrition Certification	$799
Best Nutrition Certification for Program Building	NASM Nutrition Certification	$899
Best Nutrition Certification for General Fitness Clients	Fitness Mentors Nutrition Certification	$499

On the lower end of the cost spectrum, nutrition certifications can cost around $350, but prices can increase up to around $900 for the cert. If you purchase certification packages that offer credentials for multiple fields, you can spend even more — sometimes over a thousand dollars. There’s usually a discount for buying multiple certifications at once, so if you can swing it, those bundles may be worthwhile.

What to Consider Before Buying a Nutrition Certification

A nutrition certification is the foundation of a career in nutrition coaching. Selecting the right cert for you is similar to picking a college or trade school to attend, and it requires the same careful consideration. Here are the biggest factors to consider when looking through the options.

Study Materials

First and foremost, you need to learn the material, not just to pass the exam but also to be an effective nutrition coach. That’s why it’s so important to think about your learning style and which certification organizations cater to that style.

Essentially all certifications will include some sort of textbook and course guide to help you navigate the material. Others will include video lessons of varying quality and type — some more engaging than others. Audio lectures can be helpful for more passive learning when you’re driving or working out. If you work best in a group, peer learning is also available from some organizations through online forums and groups. Look at all of the study materials available and make sure they line up with how you best absorb information before purchasing a certification program.

Certification Focus

Every certification differs in some way regarding its emphasis. Do you want to work with everyday people and gym-goers? Perhaps your end goal is to be the nutrition coach for high-level athletes. Maybe you prefer to work with special populations who need additional support and considerations in their nutrition. There’s a cert for that.

Taking a look at the textbook and course materials will often allow you to glean insight into the population the course will best prepare you to coach. You can decide from there if it fits with your goals and intended career path.

After-Program Support

Once you finally complete your certification, you may be left wondering how to get your career off the ground. Some organizations have a support system in place to help prepare you for the portion of your career where the rubber meets the road. This can include offering client forms, setting you up with a website, or even job placements to help you on your way.

Reputation

Not all nutrition certifications are made the same. While the ones on this list are all highly reputable from well-recognized organizations, there are some out there that don’t have the same standards and quality teaching. If you plan to purchase a nutrition certification program from outside of this list, it’s usually a good idea to do your research and ensure that they’re a trusted name in the fitness industry.

Final Word

Nutrition certifications can take different approaches to provide you with the information and expertise you need to be a competent and successful coach. Through them, you’ll learn about how the body metabolizes food and puts it to work, the differences in macronutrients and micronutrients, client assessment, and more. All of this goes to build your confidence and ability to help your clients achieve their health and wellness goals.

One size doesn’t fit all when it comes to certifications, though, and there are a variety of different populations that they can focus on. Different certifications also have varied learning platforms and study materials. Think about what is best for your career aspirations and learning style, and use this list as a guide to finding the ideal cert to help you start building and serving your clientele.

FAQs

How much do nutrition certifications cost?

Nutrition certifications can range in price from a few hundred dollars to nearly a thousand. There are discounts when paired with other certs like personal trainer certifications, so putting together a bundle of certifications may be worth it in the long run.

What is the best nutrition certification?

There are a bunch of different options to choose from depending on what population you want to work with, how much you want to spend, and your preferred learning style. Our favorite nutrition cert at the moment is the ISSA Nutrition Certification, thanks to the variety of learning materials, well-rounded knowledge it provides, and moderate price.

How much can I make with a nutrition certification?

The average national salary for nutrition coaches is around $43,609. (1) But the salary for nutrition coaches can range widely, from some people working it as a side hustle to celebrity nutrition coaches pulling in six figures annually.

References

https://www.salary.com/research/salary/posting/nutrition-coach-salary

The post The 6 Best Nutrition Certifications of 2023 appeared first on BarBend.

What Accessory Exercises Do the Stoltman Brothers Train To Improve Their Viking Press?

Phil Blechman — Fri, 26 May 2023 18:02:31 +0000

The Royal Albert Hall in London, England, will host the 2023 Strongman Classic, scheduled for July 8. Among the 12-athlete roster is the two-time World’s Strongest Man (WSM) Tom Stoltman and 2021 Europe’s Strongest Man (ESM) Luke Stoltman. On May 26, 2023, the world’s strongest brothers turned on the cameras to film their training for the Strongman Classic.

Among the five events scheduled for the single-day competition is the Viking Press. Both Stoltman’s are notoriously powerful in overhead pressing events, but the higher rep ranges required for the Viking Press in London will tax cardio as well. Check out the workout and accessory exercises the Stoltmans performed for their Viking Press prep in the video below:

https://www.youtube.com/watch?v=lCbLw5t0q6U&ab_channel=StoltmanBrothers

WHO CAN PRESS MORE? | STOLTMAN BROTHERS (https://www.youtube.com/watch?v=lCbLw5t0q6U&ab_channel=StoltmanBrothers)

[Related: The Tom Platz Challenge — 2023 World’s Strongest Man Mitchell Hooper Squats 525 Pounds for 24 Reps]

High-Volume Viking Press

After strapping on elbow sleeves, knee sleeves, and wrist wraps and clipping in his lifting belt, Luke Stoltman was the first to hit a working set of 150 kilograms (331 pounds). He successfully reached 20 reps before sitting on a nearby bench to breathe heavily.

While Luke recovered, Tom took to the Viking Press to post a matching 20 reps. However, the two-time WSM champ opted only for the wrist wraps and knee sleeves.

Both Stoltmans expect athletes performing the Viking Press event at the Strongman Classic to score reps well into the teens. The duo reached near failure at 20 reps in training and feel that is a marker of their cardio improving.

Since the Viking Press is the fourth of five events at the 2023 Strongman Classic, it is unlikely anyone will reach the 20-rep threshold. Fatigue from previous events factors in, as does positioning on the leaderboard and knowing who needs to beat who.

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A post shared by Tom Stoltman (The Albatross) (@tomstoltmanofficial)

[Related: 2023 Shaw Classic Will Feature an Arm-Wrestling Event; Pavlo Kordiyaka, Mateusz Kieliszkowski Added to 16-Man Roster]

Accessory Training

To supplement their Viking Press training, the Stoltmans performed a spread of pressing movements in the gym. Admittedly, they trained in a bodybuilding style of repping to near failure rather than training for movement efficiency.

The first exercise was the incline bench press on the Smith machine. The pressing continued with machine chest presses through a full range of motion and deep stretch at the bottom of each rep.

The third exercise in their routine was dumbbell bench presses with 50 kilograms in each hand. They opted for speedier reps, rather than full contractions at the top. Without much rest, they moved into closer-grip barbell bench presses, again for speed.

Noticeably, their narrower grip allowed them to achieve more elbow flexion to bias the triceps. This makes sense for Viking Press training, as that near-full elbow flexion between each rep is common during that event.

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A post shared by SBD World’s Strongest Man (@theworldsstrongestman)

The Stoltmans are aware that triceps strength is likely the difference-maker at the top end of a set and closed out their session with triceps pushdowns. They superset pushdowns with a rope attachment and a fixed bar, trading back and forth with no rest between sets.

The Stoltmans appeared in high spirits and hungry to get back to the competition floor. They still have a month of training left before trotting to the Royal Albert Hall. We’ll see if either can unseat reigning Strongman Classic champion Oleksii Novikov in July.

Featured image: @tomstoltmanofficial on Instagram

The post What Accessory Exercises Do the Stoltman Brothers Train To Improve Their Viking Press? appeared first on BarBend.

12 Best Cross-Training Shoes of 2023

Tim Hill — Fri, 26 May 2023 17:31:34 +0000

Over the last decade, functional fitness and cross-training style workouts have exploded in popularity as the benefits of hybrid training have become more apparent. Cross-training can include multiple exercises all in one bout, such as squats, cleans, deadlifts, box jumps, rope climbs, and much more. These workouts can vary dramatically, so wearing shoes that can keep up with the multitude of movements is a must.

A variety of cross-training shoes have appeared in response to booming demand from athletes and enthusiasts alike. Every year, big brands produce new and improved cross-training and weightlifting shoes, increasing their tech to match the demands of these high-intensity workouts. It can be hard to keep track of all the new innovations on top of other gear like lifting straps, belts, and supplements — but more variety and innovation is great news for those in need of new cross-trainers. However, it can also be overwhelming to decide which cross-training shoe is the right one for you — we’ve sifted through all of them on the market to help you choose the perfect cross-training shoe.

Our Picks for the Best Cross-Training Shoes

Best Cross-Training Shoes for Men: NOBULL Trainer+
Best Cross-Training Shoes for Women: Reebok Nano X2
Best Cross-Training Shoes for the Money: Reebok Nano 9
Best Cross-Training Shoes for CrossFit: NOBULL Trainer+
Best Cross-Training Shoes for Agility Workouts: NOBULL Trainer
Best Cross-Training Shoes for Squats: Nike Metcon 6
Best Cross-Training Shoes for Stability: Nike Metcon 7
Best Cross-Training Shoes for Deadlifts: Reebok Nano X2
Best Cross-Training Shoes for Jumping: Under Armour HOVR Apex 3
Best Cross-Training Shoes for Day-to-Day Wear: GORUCK Ballistic Trainers
Best Cross-Training Shoes for Light Runs: NOBULL Ripstop Runner
Best Cross-Training Shoes for Wide Feet: Reebok Nano X2

Best Cross-Trainers Video Review

Get a firsthand look at our list of the best cross-training shoes with our in-depth video review, including sizing, materials, and our favorite construction features.

Best Cross-Training Shoes for Men

If you’re doing regular weight training, by now you will be well aware of the value of a strong and stable foot. Though it’s difficult to create a shoe that will suit all users looking for a men’s cross-training shoe, we think NOBULL did a solid job upgrading their normal trainer line. This pick is an all-purpose cross-training shoe that offers a toe bumper and rubber outsole for stability to help you conquer a wide range of exercises with ease.

NOBULL Trainer+

The Trainer+ features a layer of durable SuperFabric® over a flexible and breathable mesh base layer for omnidirectional support. To enhance the lateral support offered (something that is often lacking in trainers) an upgraded reinforced lace system is also present for a lockdown fit.

NOBULL Trainer+

These shoes are versatile with components like a wider outsole and EVA midfoot plate for traction and stability. They're also lightweight and have a subtle heel rise making them just as well-suited for lifting as they are for agility or plyometric workouts.

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If you’re concerned about traction, the herringbone outsole tread is slightly oversized for extra surface area and more ground contact. The midsole has an EVA plate to enhance stability when lifting. A modest four-millimeter heel-to-toe drop may aid those who struggle with achieving proper squat positioning, too. You can snag a pair of these in over a dozen colorways and high-top options starting at around $139.

Specs

Best For: CrossFit-style training and lifting weights
Heel-to-Toe Drop: Four millimeters
Weight: 12.7 ounces
Sizing: True to size

Pros

Athletes looking for a shoe to add stability to their lifting will like the supportive upper.
The unique tread pattern and wider outsole gives this shoe extra grip.
The four-millimeter heel drop might help athletes work around ankle mobility restrictions.

Cons

These aren’t the cheapest shoes out there, so price-conscious shoppers may want to look at other options.
Folks who run often will want to look for a more lightweight and flexible shoe.

The versatility of these shoes gives them an edge with design aspects to help aid in both lifting and non-lifting workouts. A wide variety of colorways and improved stability make these a great choice for guys looking for cross-training shoes.

Best Cross-Training Shoes for Women

A great all-around cross-training shoe should be versatile and offer solid stability. The Reebok Nano X2 has a responsive foam insole, great traction, and even comes in two different color options for variety.

Reebok Nano X2

Adaptability is the name of the game when it comes to cross-training. The Reebok Nano X2s offer great support, stability, traction, and breathability to accommodate all your cross-training needs, including squats, lunges, wall balls, box jumps, burpees, and even short sprints. The lug sole pattern on the outsole provides a solid grip, which is ideal when athletes are changing direction quickly.

Women's Reebok Nano X2

The Reebok Nano X2s offer great support, stability, traction, and breathability to accommodate all your cross training needs. The lug sole pattern on the outsole provides solid grip, and the RopePro feature in the midfoot outsole can also help with rope climbs.

Shop Rogue

The RopePro feature in the midfoot outsole can also help with rope climbs if that’s an exercise you implement into your training regimen often. This shoe features a wide toe box, and the upper is a breathable knit fabric that can help keep your feet from overheating during intense sessions. Plus, the Floatride Energy Foam offers a responsive feel and great midsole stability for your strength training. You can buy these in black or a gray/white combo, but they are a bit pricey — though they’re still not the most expensive we’ve seen.

Specs

Best For: Plyometrics and running
Heel-to-Toe Drop: Four millimeters
Weight: 10.2 ounces
Sizing: Fitted

Pros

These strong, versatile shoes work well with just about any type of training.
Anyone who doesn’t want their toes feeling cramped will like the wide, anatomical toe box here.
Athletes who want a responsive, stable foam insole will appreciate the Floatride Energy Foam here.

Cons

The toebox starts out rigid and takes some time to break in.
Anyone on a tight budget can find less expensive cross-trainers out there.

Cross-training is for people of all genders, and the Reebok Nano X2 is a great choice for women looking for a versatile shoe that can help them take on a number of challenging workouts.

Best Cross-Training Shoes for the Money

We know that price is the deciding factor for many when choosing shoes, and we’re sensitive to the fact that not everyone can spend up to $150 without a worry. In the Reebok Nano 9, you can still purchase a truly elite pair of cross-training shoes at a more affordable price point. At the time of writing, these shoes come in between $80 and $105 depending on the retailer.

Reebok Nano 9

Designed to be strong enough for heavy lifting but flexible and light enough for running, Reebok’s 9th version of their popular Nano trainer is a definite crowd-pleaser.

Fear not though, as they are still very durable and feature Reebok’s Flexweave for support plus breathability, RopePro for grip on everything from rope climbs to box jumps and lateral movements, and additional cushioning in the forefoot for comfort. The sole is both maneuverable and supportive, making it a solid choice for a number of athletes.

Reebok Nano 9

Reebok's 9th edition of their Nano training shoe incorporates popular design elements of previous models with updated features and a fit that will appeal to most athletes. Flexweave technology supports a sturdy yet breathable shoe with RopePro grip that comes in handy on everything from box jumps to rope climbs. We also appreciate the wide toe box.

Shop Rogue

Specs

Best For: Plyometrics and agility training
Heel-to-Toe Drop: Four millimeters
Weight: 13.6 ounces
Sizing: Slightly wide

Pros

Budget-conscious shoppers will like the price here.
The shorter heel-to-toe drop makes these great for agility training.
Reebok kept these shoes lightweight for speed work and running.

Cons

Trainees may want a more stable shoe for squats and deadlifts.
Athletes who want more ankle support during training might want to look for high-top shoes.

The Nano 9 is a great multifunctional shoe that is especially attractive for people who enjoy staying light on their feet. At this price, they’re very hard to pass up.

Read our full review of the Reebok Nano 9.

Best Cross-Training Shoes for CrossFit

NOBULL is known for not only making shoes that are designed for CrossFit athletes, but also for sponsoring the CrossFit games in recent years. The NOBULL Trainer+ is optimized to support a variety of exercise types that you need to complete during a CrossFit workout.

NOBULL Trainer+

The Trainer+ took the great aspects of the NOBULL Trainer and upgraded them to make the shoe even more supportive, versatile, and comfortable. When performing exercises like toes-to-bars, HSPUs, or split jerks you can rely on the toe bumper for some extra padding and durability. A midsole EVA is also present to provide stability and cushioning. You’ll have 360-degree support and traction as well, thanks to the wider outsole and SuperFabric® upper.

NOBULL Trainer+

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Breathability isn’t an issue either, with a flexible mesh base layer to keep airflow circulating during tough workouts. You don’t even need to change shoes for lifting thanks to the subtle four-millimeter heel and internal lace webbing that mimics a lockdown strap on weightlifting shoes. There are various colorways with new options dropping regularly, so you can match your box’s colors or stand out. They are a bit pricey, starting at around $139, but we think the features justify the cost.

Specs

Best For: CrossFit-style training and lifting weights
Heel-to-Toe Drop: Four millimeters
Weight: 12.7 ounces
Sizing: True to size

Pros

If CrossFit is your primary form of training you’ll likely appreciate the versatility and multiple stability support features.
Athletes who are tired of smashing their toes against the bar or wall will like the toe bumper.
Even after months of use, the extremely durable SuperFabric® exterior will still look new.

Cons

Though this shoe can be used for quick sprints, athletes who focus on longer runs may want a lighter shoe that’s dedicated specifically to running.
This isn’t the most expensive trainer we’ve seen, but they’re not the cheapest either.
Anyone who wants shoes that are specifically designed for weightlifting will want a taller heel height and stacked leather, wood, or EVA sole.

NOBULL took a successful design and improved upon it to satisfy the needs of people who want some more oomph in their shoes. The added stability and traction make these a great option for anyone who does CrossFit.

Best Cross-Training Shoes for Agility Workouts

Agility is a skill that can be overlooked in strength training but immediately translates to both competition and real-life scenarios. The NOBULL Trainer is our favorite cross-training shoe for prioritizing the agility aspect of training. It’s lightweight, provides lateral stability, and has tough construction for a variety of terrains.

NOBULL Trainer

These shoes can take the stress of agility training with quick direction changes, powerful jumps, and speedy footwork without wearing out. The upper’s construction is made of ultra-durable SuperFabric®, which is made to withstand nearly any conditions — even barbed wire, but we don’t suggest testing that. On top of being tough, the NOBULL Trainers are lightweight and breathable, with a flexible mesh base layer for freedom of movement in all directions.

NOBULL Trainers

A cross-training shoe that utilizes SuperFabric material to provide a supportive and comfortable fit, the minimal heel-to-toe differential makes these shoes ideal for feeling and gripping the floor during movements like deadlifts.

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The outsole features a herringbone lug pattern for extra traction and is optimized for usage in any environment. This feature helps you transition easily from the gym to the turf or pavement. For medial and lateral support, a high carbon guard is located on the sidewalls for extra stability and durability during hard cuts and changes in direction. These shoes come in tons of unique and simple designs and start at around $129. This is a little more expensive than some other options, but a fair price for the features.

Specs

Best For: CrossFit-style training and plyometrics
Heel-to-Toe Drop: Four millimeters
Weight: 10.7 ounces
Sizing: True to size

Pros

These provide a lightweight yet versatile design without sacrificing durability.
Anyone interested in a shoe that offers extra support in the medial and lateral directions will like the ultra-durable upper.
There are a wide variety of colorways to select from to match your aesthetic.

Cons

People who are on a budget can find other shoes at lower prices, but they may not have the same features and durability.
If you’re primarily training on turf or in a field, then cleats may be the more optimal choice.

The NOBULL Trainers are lightweight, durable, and supportive in all directions. If you need fast and agile feet without losing traction, then these are a solid choice. It helps that they have options to fit nearly anyone’s color preference, too.

Read our full review of the NOBULL Trainer.

Best Cross-Training Shoes for Squats

When in doubt, squat. You’ll be hard-pressed to find a weight training program that doesn’t include some kind of squatting, and that includes cross-training workouts. If you’re going to be doing something frequently, it pays to try and optimize, and shoes should certainly be part of the equation.

Nike Metcon 6

Here’s the thing about squats: You need a shoe that can keep you stable and won’t give during your lift. These shoes offer versatile cushioning throughout the sole, which means the cushioning is firmer under the heel for security during squats — this can help create a stable base for any type of squats (even 20-rep squat sessions). The wide heel and removable Hyperlift insert can also help with this.

Nike Metcon 6

The Nike Metcon 6 gets an upgrade and some new color styles. With a super solid heel and outsole that won't compress too much, these shoes are perfect for heavy lifting days.

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In addition, the Metcon 6 has a dual-density drop-in midsole, abrasion-resistant haptic topcoat, and rubber tread on the outsole and along the side of the shoe for directional traction on the ground during lifts. This shoe only comes in black though, so if you want multiple color options (or even just a white option), this pick may not be for you.

Specs

Best For: Plyometrics training and lifting weights
Heel-to-Toe Drop: Eight millimeters
Weight: 12.6 ounces
Sizing: Narrow

Pros

Athletes looking to push up their squat numbers will like the support here from the firm heel cushioning.
Rubber tread on the outsole may help with traction for agility or plyometric training.
This shoe has a wider heel to help with stability during squats.

Cons

Olympic lifters might prefer a dedicated, traditional weightlifting shoe (this is a cross-trainer, after all).
Trainees with very wide feet may feel constricted by this design.
Anyone who’s looking for a more versatile cross-trainer can find an option on this list that isn’t as focused on heavily weighted workouts.

We’re going to sound like a broken record, but a supportive, stable heel is just what you want when you’re trying to up your squat game — these shoes should give you the extra confidence you need coming out the bottom of a heavy squat.

Best Cross-Training Shoes for Stability

Cross-training means you’ll undergo a variety of movements, often quickly changing from one movement or exercise pattern to a completely different one at the drop of a hat. A strong, stable, dependable base is the last thing you want to be concerned about when trying to shave seconds off a WOD time or lift a PR.

Nike Metcon 7

The Metcon 7 has a host of features that you want in a stable cross-training shoe. Flywire Cables combine with the laces to secure your midfoot. You’ll also find a wide flat heel with an inner plate, which can help distribute your weight evenly, allowing for greater stability.

Nike Metcon 7

This light design is ideal for speed work. The soles maintain a nice level of stability, thanks to their firmer outer layer, which balances out the softer foam inner core. There’s also a rubber wrap along the arch that can provide great rope climb grip.

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The rubber wrap on the arch can provide great grip during rope climbs, and the soles have a firm outer layer with a soft foam inner core. Though lightweight, these shoes were made to support strength and agility workouts alike by providing the proper base, grip, and security. Plus, these come in eight different colors for variety.

Specs

Best For: Plyometrics and agility training
Heel-to-Toe Drop: Four millimeters
Weight: 10.0 ounces
Sizing: Narrow

Pros

These shoes can tackle just about any cross-training workout thanks to the stable base.
Athletes who want to feel grounded will appreciate the wide flat heel and even weight distribution here.
The soft foam inner core and mesh make for a lightweight shoe.

Cons

You’ll want a shoe with firmer heel support if you’re looking to squat or deadlift heavy.
Though this shoe isn’t the most expensive on this list, it still has a pretty hefty price tag.

The latest iteration of Nike’s Metcon line is incredibly solid all around. Though fairly lightweight, the Metcon 7’s offer a wide heel for stability and help distribute your weight evenly, providing the solid base you need for your training.

Best Cross-Training Shoes for Deadlifts

The deadlift is a humbling exercise at the best of times, and having the right shoe as you pull weight from the floor is a must. This pick has a flat outsole for ground contact, as well as a wide toe box.

Reebok Nano X2

When deadlifting, you want to be close to the ground and stable for the best pulling position. The Reebok Nano X2 fits the bill perfectly here. It features a flat outsole and split outsole construction. Though this split design is meant to allow for versatility, it provides great stability for heavy deadlifts. And the flat outsole throughout the whole foot is great for grounding. These shoes also feature a wide toe box, which provides plenty of room for toe splay during your lifts.

Reebok Nano X2

The Reebok Nano X2s are a great, all-around cross-training shoe, designed for multiple forms of exercise (including burpees, weight training, and even sprints). The cushion provides a responsive feel in the midsole that’s ideal for stability.

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The Reebok Nano X2’s come in both men’s and women’s fits, and two colors: black and white/gray. However, there is something to be said for having a dedicated deadlifting shoe, or even just a good pair of Chucks for your deadlifts, and these cross-trainers may be a bit too versatile for some athletes.

Specs

Best For: Plyometrics and running
Heel-to-Toe Drop: Four millimeters
Weight: 10.2 ounces
Sizing: Fitted

Pros

This shoe is solid and versatile enough to work well both on and off the deadlift platform.
The flat outsole is designed to help with grounding.
Trainees who want a shoe with a wide toe box will appreciate how much room you have for toe splay in these.

Cons

This is a pretty versatile cross-trainer, so deadlift slippers might be better for powerlifters.
This cross-trainer may be a little out of your price range if you’re on a budget — especially if you are totally okay with deadlifting in Chucks.

As far as cross-training shoes go, these are about as good as you can get for deadlifts. They have a flat outsole and a wide toe box, both of which can help root you for those heavy lifts.

Best Cross-Training Shoes for Jumping

Let’s face it, jumping can be intimidating because there is a much more obvious risk of injury involved. However, if you work your way up gently, there is a lot to be gained, and the Under Armour HOVR Apex 3s are our favorite shoes to do it in.

Under Armour HOVR Apex 3

Compared to many of the other shoes on this list, the Under Armour HOVR Apex 3s are less stiff, with just a bit more give, all while being lightweight. The grippy rubber sole is great for landing those jumps, and UA’s HOVR foam cushioning is a great feature to help ensure comfort on ballistic/explosive movements. The strap construction allows for both forefoot movement and stabilization in the heel.

Under Armour HOVR Apex 3

The grippy rubber sole on this shoe is great for landing jumps, and UA’s HOVR foam cushioning can ensure comfort on explosive movements. The strap construction is ideal for heel stabilization, as well.

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And while they aren’t going to be as stable as some heavier shoes on this list, they are going to absorb shock really well and shouldn’t weigh you down, which is why they’re ideal for jumping. You can pick up a pair in your favorite of three different colorways — Summit White/Illusion Green, Mod Gray/White, and Black/Halo Gray.

Specs

Best For: Plyometrics and lifting weights
Heel-to-Toe Drop: Eight millimeters
Weight: 12.0 ounces
Sizing: True to size

Pros

The HOVR foam in these shoes makes for great cushioning when performing jumping movements.
Trainees looking to include plyometrics in their program will like this lightweight design.
If you’re looking for a lot of different color options, you can buy these shoes in five different colorways.

Cons

People who consistently train with heavy weight will want something with less cushion.
Those on a budget may find this pick to be a bit pricey.

Under Armour’s HOVR cushioning is a game changer in terms of comfort and spring for jumping of any description — if you find yourself often implementing jumping exercises into your workout routine, these are a great pair of cross-training shoes to consider.

Best Cross-Training Shoes for Day-to-Day Wear

GORUCK has certainly built a training shoe with features that hold up after repeated training. But with an extraordinary focus on arch support and adaptability, the Ballistic Trainers also stand out to us for everyday use — they’re truly multifunctional.

GORUCK Ballistic Trainers

GORUCK has built their trainer based around the idea that the foot actually contains three arches: medial longitudinal, lateral longitudinal, and anterior transverse arch. So they’ve built three different arch supports into the base of their shoe. They’ve also included an 8mm heel-to-toe drop, which they call a “happy medium”. The moderate heel height is as solid for lifting as it is for traversing long distances. Each pair also contains two sets of inserts so wearers can customize their feel.

GORUCK Ballistic Trainers

GORUCK's entry into the training shoe market contains a 3-tiered support system, 8mm heel-to-toe drop, and an extra-wide toe box. They're built to be supportive with regular, repeated wear, making them adaptable for long-term use both in and outside the gym. Each pair comes with two inserts — a high density and thinner insert — so wearers can customize their feel or switch between everyday wear and training sessions.

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And when it comes to a shoe for everyday wear, many people want something that can fit in with a number of different outfits (and not just gym clothes). We think the GORUCK Ballistic Trainer is on the more subtle, understated side, with simple color patterns that fit well with a variety of clothes.

Specs

Best For: CrossFit-style training and lifting weights
Heel-to-Toe Drop: Eight millimeters
Weight: 14.4 ounces
Sizing: True to size

Pros

These can double as everyday shoes as well as cross-training shoes thanks to the minimalist design and stylish features.
People who walk or run long distances will like this shoe’s arch support.
The eight-millimeter heel elevation makes these better than many other cross-trainers for squatting.

Cons

These are more expensive than some other options on this list so price-conscious shoppers may want to check out other options.
The stack height might be too tall for people who prefer flatter shoes with minimal heel height.

Fairly lightweight with a lot of support, these shoes are a great all-day choice. It doesn’t hurt that they are still killer in the gym, too.

Best Cross-Training Shoes for Light Runs

Running is a divisive subject. Many people find it tedious and only grudgingly add it into workouts when it’s absolutely necessary. Others love it and find themselves supplementing weight training to benefit their running. If you’re cross-training, then light runs are likely a standard part of your workout.

NOBULL Ripstop Runner

Humans weren’t supposed to run on concrete. But when you have to, the durable phylon midsole offers high rebound cushioning that can help soften the blow to your legs. In concert with the internal collar padding and removable sock liner, these shoes can keep your foot comfortably in place and help absorb impacts.

NOBULL Ripstop Runner

These shoes have a durable phylon midsole with high rebound cushioning that can help soften your landings. The internal collar padding and removable sockliner also help keep your foot in place. And the lug pattern is ideal for both outdoor and indoor training.

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Outside of that, this shoe has a lug pattern that’s ideal for outdoor and indoor training, and reflective laces in case that training does take you outside at night or early in the morning. It’s worth noting that if you’re looking for a very versatile cross-training shoe, this probably isn’t your best bet — these shoes are definitely meant for those who implement light runs into their workouts often.

Specs

Best For: Plyometrics and running
Heel-to-Toe Drop: 10 millimeters
Weight: 11.1 ounces
Sizing: Narrow

Pros

Athletes who plan on including more running in their training will like that these shoes were designed for light running.
Shoppers looking for a solid amount of rebound cushioning will appreciate the phylon midsole here.
The shoes’ minimalist styling means you can use these for day-to-day wear as well as training.

Cons

Athletes for whom weightlifting is more of a priority in training should opt for a more versatile cross-trainer or a weightlifting shoe.
Anyone who wants a heavier shoe for greater stability may want to check out other options.
If you’re on a budget, these shoes are a bit pricey. You can definitely find cheaper options out there.

Light and breezy, and with great cushioning thanks to the phylon midsole, you’ll find these shoes aren’t going to weigh you down on your runs. There is a small trade-off with regard to stability, but unless the bar is bending for your squats, you shouldn’t have a problem.

Best Cross-Training Shoes for Wide Feet

Finding shoes to accommodate wide feet can be a pain. Thankfully within the cross-training niche, you have several good options available as a wider foot can mean a more stable foot, which can ultimately benefit your workouts. Our current favorite for wide feet is the Reebok Nano X2.

Reebok Nano X2

Some of our testers have very wide feet, and some run closer to normal range. The Reebok Nano X2 is among the most popular cross-training shoes for both crowds. This iteration of Reebok’s popular Nano training line features an extra-wide toe box that allows athletes to grip the floor with their toes during running, lifting, and ballistic movements.

Reebok Nano X2

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It’s actually not the widest-set training shoe Reebok has ever made — that would likely be an older iteration of the Nano, which might be hard to find — but it’s added some great additional features while still being accessible to athletes with wide feet. It’s got a roomy feel without fitting too loose, which is a must for shoes that will accompany you on hard training sessions.

Specs

Best For: Plyometrics and running
Heel-to-Toe Drop: Four millimeters
Weight: 10.2 ounces
Sizing: Fitted

Pros

These have a wider toe box for people who need more room in the forefoot area.
Lifters and athletes who prefer a clean, minimalist design will like these cross-trainers.
The Nano X2s are very comfortable training shoe that can be used day to day.

Cons

Athletes who prefer a tighter fit for their shoes will want to look elsewhere.
Shoppers who are more price-conscious and are shopping on a dime.
Weightlifters who want a higher heel or a dedicated weightlifting shoe can find better options.

Incredibly comfortable and with more room in the mid-foot and toe box, Reebok’s Nano X2 trainer is a solid option if you have wider feet or prefer to have more toe splay generally.

Benefits of Cross-Training Shoes

Cross-training shoes can be a great addition to your gym gear — providing a stable base to lift from. They’re also generally lightweight, allowing you to move around better and more freely.

Lightweight

Cross-trainers have the specific advantage of being more lightweight than traditional weightlifting shoes. Their lighter nature allows you to move around more easily and may prevent unnecessary fatigue from slogging around heavy shoes when performing movement-based workouts. Toes-to-bars, for example, are easier to perform with the proper footwear, like lightweight cross-training shoes.

Likewise, cross-trainers won’t hold you back nearly as much when performing jumping or bodyweight exercises, like box jumps. When you’re on your final round of exercises and dead tired, every ounce of weight matters to be able to complete the task, so having the optimal footwear is of paramount importance.

Improved Stability

Just because the shoes are lightweight doesn’t mean that they’re lacking in stability and support. Cross-training shoes provide a balance of support, rigidity for heavy lifts, and ease of movement. Cross-training shoes frequently feature reinforced sides and hard heels to help improve how stable you feel when lifting weights.

Many feature a slight heel elevation, which can help you gain better and more biomechanically advantageous positions when squatting or hitting Olympic lifts. These types of shoes are meant to take daily use, and will often feature double or reinforced stitching in order to elongate their lifespan and provide an even more stable shoe.

How We Tested and Chose the Best Cross-Training Shoes

Cross-training shoes may all seem to be similar at first glance, and they certainly all share a similar look, but there are actually many different varieties on the market. Some cross-training shoes may offer more support while others are more flexible. We take their function into consideration, as well as how they’re designed. The design of the shoe includes innovative tech in the shoe’s construction and support features. Last but certainly not least, the price of the shoes has to match their quality. Keep reading for more on how we decide our picks.

Functionality

You can have the best-looking and most innovative technology in the world, but if your shoes aren’t good for cross-training, it’s pointless. A cross-training shoe has to do what it’s advertised to do, and that’s why functionality ranks so highly for us. It also factors into our more specialized selections. Take the best cross-training shoes for deadlifting for example. They should be solid with a nice base of support and not too much give, whereas that’s not exactly what you’d want for a running-focused cross-training shoe. At the end of the day, the shoe has to function as it’s intended to for it to rank highly for us.

Design

We’ll admit there are some really good-looking cross-trainers out there, but the design doesn’t just refer to appearance. When we say design, we’re talking about the specific parts of the shoe and how they’re constructed. We also take into consideration any innovative technology that the company uses in developing the shoes to make them more durable or supportive. An example of this would be, say, Flywire technology in the construction of the Nike Metcons, which provides more support without adding weight.

Price

A company can make the best cross-training shoe the world has ever seen, but if it’s priced too out of reach, there won’t be many takers. That’s not to say we won’t rank expensive shoes highly if the price is justified, but the price has to match the quality overall. We try to give a variety of options with picks in different price ranges, so everyone has a solid option to lift in.

Image via Shutterstock/ sutadimages

We tried to stay within a price range of $85 to $150 because that’s right around where most cross-training shoes will land. Some more expensive shoes were ranked highly despite their higher price point because of their overall quality and technology. Even the most cost-effective shoes are still solid cross-trainers despite lacking some of the features of the more expensive options.

How Much Do Cross-Training Shoes Cost?

Cross-training shoes are, thankfully, generally less costly than shoes designed specifically for weightlifting, which can cost over $200. That said, these shoes can be quite expensive if you opt for special colorways or patterns. There are many options that will cost you under $100 if you’re okay with settling for a less popular color or pattern — you’re going to work out after all, not to a fashion show. Some of us prefer to match our gear and color coordinate our equipment though, and the more limited edition or popular colorways will cost more.

Best Cross-Training Shoes for Men	NOBULL Trainer+	Starting at $139
Best Cross-Training Shoes for Women	Reebok Nano X2	$89.97-$135 depending on the colorway
Best Cross-Training Shoes for the Money	Reebok Nano 9	$79.97-$129.99 depending on the colorway
Best Cross-Training Shoes for CrossFit	NOBULL Trainer+	Starting at $139
Best Cross-Training Shoes for Agility Workouts	NOBULL Trainer	Starting at $129
Best Cross-Training Shoes for Squats	Nike Metcon 6	$130
Best Cross-Training Shoes for Stability	Nike Metcon 7	$130
Best Cross-Training Shoes for Deadlifts	Reebok Nano X2	$89.97-$135 depending on the colorway
Best Cross-Training Shoes for Jumping	Under Armour HOVR Apex 3	$84.97-$140 depending on the colorway
Best Cross-Training Shoes for Day-to-Day Wear	GORUCK Ballistic Trainers	$125
Best Cross-Training Shoes for Light Runs	NOBULL Ripstop Runner	$149
Best Cross-Training Shoes for Wide Feet	Reebok Nano X2	$89.97-$135 depending on the colorway

Generally, you can expect to spend between $80 and $150 on a high-quality pair of cross-trainers with the sweet spot sitting right around $130. If you wear a very large or very small size shoe then you may be able to score a deal since the extreme sizes don’t often sell out as quickly.

What You Should Look For in Cross-Training Shoes

Cross-training shoes really cover a wide range of the market these days. You can find models that cater to nearly every niche type of training you can imagine. This can be overwhelming, but we think there are a few main factors to think about before purchasing your next pair of cross-training shoes.

Working Out Or Day-to-Day?

Besides construction, another important consideration to think about is how you’ll primarily be wearing the shoes. Cross-training shoes are different from weightlifting shoes because they can be worn for both working out and on a day-to-day basis. Most of the shoes in this list can be worn on a daily basis and pushed to the limit in the gym, but some are better than others. Ultimately, you should consider things like your commute, how often you plan on training, and what kind of training you’re doing.

Durability

Durability is a massive consideration for cross-training shoes. From toe drags to rope climbs to box jumps, your shoes are going to take a beating. The question isn’t if they need to be durable, it’s how durable and for what purpose. Rope climbs are notorious for shredding uppers and midsoles, but box jumps and other dynamic lateral movements can wear down the toe. Consider your workouts and choose accordingly.

Materials

Cross-training shoe construction and materials diagram. Image via Barbend

As we just noted, uppers regularly take a beating in cross-training, so a durable material is vital here, but the choice of materials doesn’t end there. Heels, midsoles, and laces are also key points to consider. More TPU in the heel vs rubber or EVA foam will tend to be more stable and thus better for weightlifting.

Each company also has their own proprietary materials that may be more or less to your liking. Examples here include the Under Armour HOVR foam or Reebok’s Floatride foam. You’ll have to try on shoes or chat to friends who have a pair to get their views on these different materials.

Your Body

There is a giant rabbit hole we could dive into here, but some basics to consider include: your flexibility, the width of your feet, your foot arches, and your general proprioception. Wide feet obviously aren’t going to work well with a narrow shoe, but the other issues we’ve raised are more complex.

There are pros and cons to having a larger heel on a shoe. It may help with your overhead position but could come at the expense of proprioception. Likewise, greater arch support can be useful if needed, but isn’t something that everyone wants. Consider the pros and cons, plus shoes you’ve enjoyed in the past, and you should be able to pick the right cross-training shoes for you and your goals.

Your Budget

Looking at the shoes in this list, there isn’t a massive variation in price like with some other shoe categories. At the low end, you can get down to around $80-$90 but the high end really peaks at around $130 for a new pair. Our recommendation is to try to choose based on comfort, features, and durability rather than price, as cross-training shoes do need to be able to withstand more wear and tear than a running shoe. That being said, if price really is an issue, older models of many of these shoes can be found on sale and offer many of the benefits we talk about.

Heel Height and Elevation

Heel height is something that can dramatically influence your training, especially if you’re more into weightlifting. An elevated heel can help support mobility and give a stable base to rely on during training. A planted stable foot is a must for athletes — especially when moving heavy weight — so a more elevated heel can (at times) help a lifter with their training.

Jake Boly tests some top cross-training shoes for Barbend

Heel elevation can range from zero up to 10mm. It may not sound like much, but it can make a serious difference to the way movements feel. Extra heel height can help support a lifter moving weight through positions like squats and snatches, but little to no elevation is typically better for performing deadlifts. It all comes down to optimal posture angles (easier to keep chest tall, knees track properly, etc) and what you feel is most important in your training.

Design

There are some truly great looking shoes out there these days, and your choice can be influenced by many factors. Some people prefer minimalist design. Others prefer extra flare and features, like the heel clips that minimize friction during handstand push-ups. There’s no right or wrong when it comes to style points, and we’re confident there is plenty of variety in our picks above to help you find your favorite look.

How Should Cross-Trainers Fit?

Since you’re going to be wearing these shoes while exercising and slips or trips can prove dangerous, you’ll want to make sure your laces are tied up and tucked away at the very least. It’s usually best to purchase shoes that fit you snugly without being too tight since most shoes tend to relax over time a bit. This ensures that the pair will fit well even after the break-in period.

Cross-Training Shoe Construction Features

Like weightlifting shoes, cross-training shoes are designed with purpose and functionality. If you’re thinking, “cross training shoes are just regular sneakers, but dressed up” hold that thought for one second while we cover some of the construction differences. From there it should be pretty clear why they’re different from your standard sneaker.

Outer Construction

When it comes to outer construction on cross-training shoes, there’s not a one-size-fits-all formula. Each shoe offers its own take on versatility and durability. For example, some shoes from Reebok offer their signature Flexweave material, while shoes from Nike have a cloth, nylon, and TPU mix.

The takeaway: Every cross-training shoe’s outer construction is designed to withstand things like rope climbs, jumps, and heavy lifts, so every company will provide their own take on this feature.

Outsole and Midsole

The outsole and midsole of cross-training shoes are different in design because they’re made firmer. The midsole is the layer of material that’s in between the bottom of the shoe and the outer construction. Most cross-trainers will combine a slightly firmer rubber with some TPU-esque material. In addition, some cross-trainers provide a medial divot that extends upwards to support movements like rope climbs.

Image via Shutterstock / Pressmaster

The combination of these two construction traits provide these shoes with harder feeling than normal tennis shoes/sneakers, and an outsole that’s pretty resilient to compression under weight, but also somewhat reactive for jumping movements. Basically, these shoes try to capture a firm, yet somewhat forgiving feeling to provide stability and versatility.

Shoe Tech

Another cool cross-training shoe construction perk worth noting is the tech that comes in certain models. For this list, we consider any unique construction characteristic as tech for the shoe itself. Tech could be considered the signature features in shoes like the Flyknit and Flywire offered in Nike shoes or the Flexweave in Reebok’s models. Also, things like TPU inserts and extended midsoles could also be considered tech.

Final Word

You could describe cross-training shoes as the decathletes of the shoe world. They’re pretty good at everything and work across many modalities. These shoes can save you from buying two — or maybe three — different pairs of specialty shoes, especially if you’re just somebody who wants to stay fit and healthy. If you’re training three to five times per week and mixing it up with cardio and weights, then look no further than the cross-trainers in this list.

Before impulse buying your next pair of cross-training shoes, it’s probably a good idea to spend some time doing research. These shoes continually get upgraded every year, so their construction is constantly improved for the workouts they’re designed for. Our advice, create a hierarchy checklist for your top cross-training shoe attributes. What do you value most and why? Also, be sure to keep an eye out for sales on old models if you’re looking to snag a great deal on your next pair of training shoes.

FAQs

What are cross-training shoes used for?

Cross-training shoes are a style of sneaker that is designed to tackle multiple types of workouts, hence the name cross-trainer. Generally, cross-training shoes will tie a blend of running, lifting, and other styles of training shoes all into one model.

Can you run in cross-training shoes?

Strictly speaking, yes, you can run in cross-training shoes. If you perform workouts that incorporate running with other types of exercise like plyometrics or weight lifting, then cross-trainers are often the optimal choice. For workouts that only feature running, then dedicated running shoes are likely the best option.

What is the best cross-training shoe?

That depends on your budget and the main purpose for purchasing a pair of cross-training shoes. Overall, we’re big fans of the NOBULL Trainer+ for both men and women. They’re breathable, durable, and have been thoughtfully well-designed for both weightlifting and everyday workouts, making them all-purpose and great for however you decide to exercise that day.

What type of shoe is best for CrossFit?

The best cross-trainers for CrossFit will have a firmer midsole and outsole to support weight. In addition, these shoes will also have a durable outer construction to resist abrasions and wear and tear from things like rope climbs and friction from the ground.

What are the most important construction features to look for in cross-trainers?

Like every dedicated training shoe, the most important construction characteristics are dictated by the demands of the activity. For Cross-training shoes, we’d advise considering these five main construction characteristics:

Outsole Material
Midsole Stability
Outer Construction
Heel Cup and Support
Mid-Foot Durability

How much do cross-training shoes cost?

Cross-training shoe prices can vary pretty greatly. Generally, a newer pair of cross-trainers will cost between $100 and $150. The best price for cross-trainers should be dictated by how often you plan to wear and use them.

If you wear them for all of your training, then investing in a nicer pair is often worth it. For those on a budget, check out older models, as these will generally have better price tags.

What's a good heel-to-toe offset for cross-trainers?

The heel-to-toe offset in cross-trainers can vary pretty greatly, but generally, 2mm-8mm is the norm for these shoes.

0mm — New Balance Minimus
2mm — Under Armour TriBase Reign
4mm — Nike Metcon, NOBULL, Reebok Nano
6mm — Inov-8 F-Lite G 300
8mm — Under Armour HOVR Rise

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Learning Your Strengths — Mike O’Hearn Interviews Actors Max Martini and Jonathan Schaech

Phil Blechman — Fri, 26 May 2023 16:41:08 +0000

The latest episode of The Mike O’Hearn Show was published to Generation Iron‘s YouTube channel on May 26, 2023, and featured a departure from Mike O’Hearn’s usual approach. This time around, O’Hearn interviewed his co-stars, Max Martini and Jonathan Schaech, from the set upcoming film Blue Ridge.

O’Hearn leaned his questioning toward how Martini and Schaech overcame hardships in their careers when this job stability was in flux, as is common in the world of show business. Check out the full interview below:

https://www.youtube.com/watch?v=IVn7Oap-e_w&ab_channel=GenerationIronFitness%26BodybuildingNetwork

Actors Johnathan Schaech & Max Martini On Avoiding The "Hollywood Disease" | The Mike O'Hearn Show (https://www.youtube.com/watch?v=IVn7Oap-e_w&ab_channel=GenerationIronFitness%26BodybuildingNetwork)

Schaech’s initial response to O’Hearn’s first question regarding how to endure trying career troubles involved friendship. Schaech mentioned that he would spend time with Martini, who taught him how to film better self-tapes for project submissions, put together a better reel — an actor’s version of a portfolio — or, as Martini put it, “How to up your game.”

You’re selling them on your ability as an actor; as an artist.

Martini explained that while training as an actor is essentially a prerequisite, the film industry is a business — studios and producers want a return on their investment and will cast people they think will offer them the greatest likelihood of a return on the money spent on a given project.

Similar to how bodybuilders have to assess themselves before stepping on stage in front of judges, actors need to assess where they fit in the landscape of the business and how they can navigate it toward consistent work. Recognizing and accepting one’s strengths is paramount for success. Designing a reel that lends itself to those strengths is how Martini feels success is sustained.

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A post shared by Mike O’Hearn (@mikeohearn)

Martini used himself as an example when deciphering his type when applying for roles in film and television:

I’m not going to play an accountant, right? You’re going to see me kicking ass.

Schaech and O’Hearn found a meeting of the minds regarding how they both constantly learn about fitness and the processes in Hollywood, even into their 50s. Martini, likewise, learned about determination through the slumps throughout his career.

Though Martini has found consistent success as a performer, he’s still “not where [he wants] to be.” He said further that it is unlikely he’ll ever be where he wants to be in Hollywood as the goalposts will always move as one gets closer to them.

Striving for more is part of the deal of performing as a livelihood. Be sure to watch the entire interview between O’Hearn, Schaech, and Martini to learn more about how to position a mindset for the volatile working life of a performer.

Featured image: @mikeohearn on Instagram

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Theragun Mini 2 Massage Gun Review

Jake Herod — Fri, 26 May 2023 15:37:37 +0000

Percussive massage guns deliver vibrational therapy for a quick and convenient massage, relieving any soreness you may have from a tough workout, a nagging knot in your muscles, or even just a long day at the office. Most of the models available on the market, however, are a touch too bulky to lug with you everywhere you go. For a massage you can take with you, we like the ultra-portable Theragun Mini 2.

With three attachments and three speed settings, this mini massager provokes blood flow to the target area — perfect for warming up a muscle pre-lift or for facilitating recovery post-training. This travel-sized massage gun only weighs one pound, fits perfectly in your palm, and has a 120-minute battery life. Thanks to its handheld design, and multiple speed settings and attachment heads, the Theragun Mini 2 is currently one of our favorite travel massage guns — and we think it may end up being one of yours, too.

Main Takeaways

The Theragun Mini 2 features three attachment heads and three speed settings.
The ergonomic triangle shape fits perfectly in your palm.
The Therabody app is an excellent tool to use with this massage gun as it has routines tailored to working out your specific needs.

Theragun Mini 2

This travel-sized massage gun features three attachment heads and three powerful percussive speed settings.

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Theragun Mini 2 Highlights

Whatever your sport of choice, the Theragun Mini 2 comes with a routine for you — from stiff muscles to helping get better sleep and even relieving the effects of carpal tunnel.

The “For You” tab is one of our favorite app features. After you download the app, just select all of the activities you participate in and any ailments you deal with, and you’ll be presented with multiple routines based on your specific lifestyle. Plus, you can pair the app with your Theragun Mini 2, and it’ll indicate the amount of pressure you’re applying to your body and whether or not you need to ease off or add more pressure.

The attachment heads are made from firm foam rather than hard plastic, which we like since you can use them on sensitive areas like your hands and neck. That said, the three attachments still serve specific purposes. The Dampener is a rounded all-around attachment; the Standard Ball is a firmer version of the Dampener; the Thumb is designed to mimic a human thumb and pairs nicely with trigger points and your lower back. While the speed settings are effective, other models offer more settings, and the $200 price tag may be too steep for some people.

Pros

The small design is ideal for those who are always traveling.
The three attachments are versatile enough to be used all across your body.
The companion app teaches you how to properly use the massage gun with guided routines.

Cons

You can always purchase more attachments, but the Theragun Mini 2 only comes with three.
The $200 price tag isn’t far off from other massage guns that include more attachment heads and speed settings.
With a small motor, some users may find the massage to be underwhelming or on the lighter side.

Price

The Theragun Mini 2 will run you around $200 (including shipping). Some folks may consider this spendy, since other market models come with more attachments and massage speeds. However, we mostly like the Theragun Mini 2 at this price. You get enough for an effective warm-up and cool-down massage, and it’s one of the most portable massage guns available. Therabody also offers financing options through Klarna if you’d rather pay for the Mini 2 over time.

Overall Build and Quality

The Theragun Mini is made from a hard plastic build and is shaped like a triangle. This small design allows you to easily grip it and reach around your back, plus it’s as light as a feather so you won’t tire out from holding it. We’re a big fan of Therabody’s attachments and view them as some of our favorites, thanks to that softer foam material. Harder attachments are painful on sensitive areas. While these attachments massage rather than pound, but still dig into some serious knots when needed.

This portable massage gun only weighs one pound. It’s a tick over 5.5 inches long, just under five inches wide, and almost two inches thick. While the motor might not be suited for public spaces, it’s not the most annoying sound in the world — that title still goes to Lloyd Christmas’s shriek in Dumb and Dumber.

Features

The attachment heads that come with your purchase are a huge highlight with the Mini 2. They’re more forgiving than ones made from hard plastic, but they’re still firm enough to work out those serious knots you may be dealing with. The three speed settings are effective, and it’s easy to cycle through them by tapping the power button.

There are three LED lights positioned next to the power button that signal what speed setting you’re on, and there are three colors to indicate the battery life. Green means it’s fully charged, Blue means the battery is at 50 percent, and Red indicates it’s starting to die. Each full charge takes about 90 minutes, and a full battery offers 120 minutes of use.

The companion app is also extremely helpful, as it’s full of guided routines for you to use. Once you pair your Mini 2 to the app, your speed setting will be automatically set to the optimal speed for each routine, and a force meter will indicate how much force you should apply.

Color Options

The Theragun Mini 2 comes in two colors: Black and Desert Rose.

Attachments

The Theragun Mini 2 features three stellar attachment heads that provide a high level of versatility. The Dampener is a jack-of-all-trades attachment that can be used across your whole body and pairs well with sensitive areas like your hands.

The Standard Ball attachment is a smaller version of the Dampener and is great for large and small muscle groups. The Thumb attachment mimics a human thumb, your best bet for trigger point therapy and your lower back.

Speed Settings

Although the Mini 2 only has three speed settings, they’re still highly effective. In fact, the lowest and highest settings are the same as the full-sized Theragun Pro, so you’re only missing out on some in-between options. To adjust the speed, just tap on the power button, and the LED lights will indicate which setting you’re on. If you pair the Mini 2 with the Therabody app, you can control the speed that way.

Companion App

We’ve grown to love the Therabody app and are confident you’ll find it extremely useful. This tool is beneficial to everyone as it’s full of guided routines and diagrams showing you which direction to move the massage gun. After you download the app, you’ll be asked to select any activities you participate in, ranging from lifting weights to virtually any sport. You’ll also be asked to add any physical ailments, such as sciatica, tech neck, carpal tunnel, and even wellness challenges like jetlag and poor sleep.

You can always add more, but once you have this information filled out, the “For You” tab will have various routines based on your selections. Once you select a routine, you’ll notice a diagram that showcases where to position the massage gun for each specific muscle, the direction you need to move it in, and the duration of the massage.

You’ll also be able to adjust the speed setting within the app, and you’ll notice a force meter that indicates how much pressure you’re applying. You may not realize it, but you can further injure yourself by using the massage gun for longer than two minutes, and by applying too much force, so we think this is a huge bonus.

To pair the app to your Mini 2, just make sure your Bluetooth is enabled on your phone, open the app, turn on the massage gun, and click on the Bluetooth button at the bottom of the app. From there, you’ll see the full list of products, simply select your model, and you’re all set.

Force Meter

While the force meter might be a little tricky to fully understand on your first try, you’ll get the hang of it. Once again, we find this extremely useful since you can cause yourself harm if you aren’t careful with a massage gun. As long as you stay within the force meter, you shouldn’t cause any damage.

Product Specs

Due to its compact design and easy portability, the Theragun Mini 2 is one of our favorite massage guns. The handle is easy to hold, the durable plastic build has a rubbery texture, and the attachments are firm yet forgiving. Since it only weighs about one pound, you won’t experience any fatigue while using it, it’s super easy to toss in your bag, and it has an impressive battery life.

Ergonomic Handle

The Theragun Mini 2 features an ergonomic triangular design that fills your palm perfectly. It’s easy to hold, it has a rubbery feel that allows you to maintain a solid grip, and you can grip the sides to reach around and hit your back.

Materials

Despite its small stature, the Mini 2 feels pretty durable thanks to the hard plastic build. The attachments are made from high-quality foam that is firm and forgiving, allowing you to use it on sensitive areas while still providing a deep tissue massage.

Battery

The battery on the Mini 2 has a shelf life of two hours, but that can be shortened if you apply a copious amount of pressure and force the motor to work harder. The power button features a single LED light in the middle, showcasing the battery life.

If it’s Green, you have a full battery, Blue indicates that it’s at 50 percent, and Red means it’s starting to die. Once it eventually does die, you can expect it to take around an hour and a half to charge fully.

Dimensions and Weight

As the great Ronnie Coleman would say, the Theragun Mini 2 is the definition of “light weight baby.” Because it only weighs one pound, you won’t experience much (if any) fatigue while using it, and since it measures 5.5 inches long, 4.9 inches wide, and only 1.9 inches thick, you can easily toss it in your bag and hit the road.

Warranties

Therabody offers a one-year manufacturer warranty on the actual massage gun and a 90-day warranty on the battery and attachments.

Places to Buy

You can purchase the Theragun Mini 2 directly through the Therabody website or from other fitness websites, such as Rogue.

Final Word

Recovery is a vital aspect of fitness, and percussive massage guns like the Theragun Mini 2 are an easy way to speed up this process by increasing the blood flow to a specific area of your body. This compact massage gun is perfect for stashing in your gym bag for your warm-up and is an ideal solution for those constantly traveling. The three attachment heads provide a solid amount of pressure to massage your entire body from the neck down, and the three speed settings are highly effective.

The companion app is a handy tool as it provides guided routines based on your personal life and teaches you how to use the massage gun properly. While it might be a little pricey for some folks, this handheld product will save you money in the long run instead of seeing a massage therapist, plus it’s more convenient. There are many benefits to owning a percussive massage gun like the Theragun Mini 2, and if you’re looking for one of the best handheld options on the market, you might’ve found your match here.

FAQs

How much does the Theragun Mini 2 cost?

Including shipping, this handheld massage gun will run you right around $200. While that might seem like a steep price, it’ll save you money instead of seeing a massage therapist, and it’s the definition of convenience.

How many attachment heads does the Theragun Mini 2 have?

With your purchase, you’ll receive three attachment heads to use. They’re made of firm foam-like material and are highly versatile as they can be used for deep tissue massages and near sensitive areas.

How long does the battery last on the Theragun Mini 2?

The battery on this massage gun is designed to last you for two hours, but that may be shortened if you apply a lot of force during your massage. Since you shouldn’t be using a percussive massage gun for more than a couple of minutes at a time, this will suit you perfectly. Once the battery dies, you can expect it to take about 90 minutes to fully charge.

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2023 Palmetto Pro Men’s Physique Show Preview

Roger Lockridge — Fri, 26 May 2023 15:00:48 +0000

There are three IFBB Pro League shows taking place on Saturday, May 27, but only the 2023 Palmetto Pro will include the Men’s Physique division.

Eighteen athletes aim to call themselves the Palmetto Pro champion by the end of the evening in Columbia, SC. Whoever does will add his name to the list of qualified athletes for the 2023 Men’s Physique Olympia in Orlando this November. According to the Olympia website, none of the athletes on the roster have yet qualified for the 2023 Olympia. The full roster for the 2023 Palmetto Pro is below in alphabetical order:

2023 Palmetto Pro Roster — Men’s Physique

Daniel Ammons
Chris Barr
Darius Brooks
Mike Christian
Drew Cullen
Darriel Dorsey
Brandon Elam
Ephram Mike Lawhorne
Louis E. Lee
Eddie Lusk III
Puwanat Putoya
Kevin Rascoe
Jezreel Spencer
Damar Turner
Ranzino Valentine
Deke Walker
Roy Williams
Marcus Wright

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A post shared by IFBB Pro Daniel Ammons (@fit_physiq)

Athletes to Watch

Below are three athletes who have had promising seasons so far in 2023 but have yet to convert a pro show win. It is likely the judges will have a keen eye on them during callouts.

Daniel Ammons

Ammons won two pro shows in 2022: the Tampa Pro and Texas Pro. However, he didn’t compete in the 2022 Men’s Physique Olympia contest won by Erin Banks.

Ammons is no stranger to the big stage; he competed at the Olympia in 2020 (13th) and 2021 (out of the top 15). He has competed once already in 2023, placing fourth in the New York Pro, won by Ryan Terry.

Chris Barr

Barr has competed twice in the 2023 season and placed in the top six at both shows, coming in third at the Charlotte Pro and sixth at the Pittsburgh Pro. He’s a second-year professional who has finished as high as second twice in his young career. Through the experience and knowledge gained at each show, Barr continues to reach more final callouts.

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A post shared by Puwanat Putoya (@puwanatputoya)

Puwanat Putoya

Putoya has been active in 2023, having competed in three pro shows already. His best finish was third place at the St. Louis Pro behind winner Benquil Marigny. His lowest finish was ninth at the 2023 Pittsburgh Pro.

If Putoya makes the right adjustments before taking the stage, he could overtake the other favorites and win an Olympia qualification and his first pro show.

Featured Image: @fit_physiq on Instagram

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9 Best Wrist Wraps of 2023 (Tested & Reviewed)

Jake Boly — Fri, 26 May 2023 14:38:17 +0000

Wrist wraps are functional pieces of supportive strength gear for lifters who want additional wrist support when training. Traditionally, lifters wear wrist wraps to alleviate pressure on the wrists during longer workouts or when performing heavy lifts. On the bench press, wrist wraps support barbell security. When using a mixed grip for a deadlift, wrist wraps help prevent losing the barbell due to it spinning out.

Wrist wraps come in a wide variety of styles. Some have a wider width to support the full wrist, while others are thinner to support a specific section of the wrist, and allow for greater mobility of the joint. Other wrist wraps are made with thicker or stiffer material to give maximum support when handling heavy weights. They also have different fastening mechanisms (with the most common being velcro), but some use buckles like a belt, or tie like shoelaces. We’ve tested and reviewed many different options, and found the best wrist wraps on the market for various activities. If you’re a fitness enthusiast trying to improve your performance, but your wrist support is lacking, then it might be time to invest in a new pair of wrist wraps.

Best Wrist Wraps

Best Wrist Wraps: Gymreapers Wrist Wraps
Best Wrist Wraps for Powerlifting: Gymreapers Wrist Wraps (Stiff Heavy Duty)
Best Wrist Wraps for Small Wrists: Element 26 IsoWrap Wrist Wraps
Best Wrist Wraps for Weightlifting: Gymreapers Wrist Wraps
Best Wrist Wraps for CrossFit: Element 26 IsoWrap Wrist Wraps
Most Durable Wrist Wraps: Manimal Wrist Wraps
Best Leather Wrist Wraps: Element 26 IsoWrap Wrist Wraps (Suede)
Best Neoprene/Foam Wrist Wraps: Rehband RX Wrist Wrap Support
Best Wrist Wraps for Beginners: Element 26 IsoWrap Wrist Wraps

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended to diagnose, prevent, and/or treat health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

Best Wrist Wraps

When searching for the best wrist wraps, they should check all the right boxes — durable, secure, easy to use, and comfortable. We think Gymreapers Wrist Wraps easily take the top slot here.

Gymreapers Wrist Wraps

Wrist wraps in particular serve a variety of different purposes depending on your sport. For regular gymgoers, they add a bit of comfort to the wrists, and can help prevent injury. For powerlifters or strongman competitors, they serve as a vital piece of gear to help protect and reinforce the wrists during heavy pressing. We’ve even seen them used to help improve grip on things like deadlifts and carrying events in strongman.

Strength athletes and enthusiasts who want a flexible, well-built wrist wrap across various workouts are likely to find Gymreapers to be an ideal fit. They are three inches wide and made of high-grade nylon (30 percent elastic and 70 percent polyester). At 18 inches long, these wraps are long enough to offer sufficient wrist support. Most wrist wraps should limit movement enough to ensure that wrists aren’t exposed to injury — Gymreapers fall into that camp, but they don’t limit the wrist so much that there isn’t any flexibility.

The reinforced stitching and elastic in these wrist wraps provide an excellent combination of durability and flexibility. No matter your strength sport, these wrist wraps can help protect your wrists without hindering your movement patterns. Even if squats are part of a training session, they can offer enough comfort in the movement to hold the barbell without limiting support.

Gymreapers Wrist Wraps

These wraps are three inches wide and made of high-grade nylon (30 percent elastic and 70 percent polyester). At 18 inches long, these wraps are long enough to offer solid wrist support.

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Specs

Wrap length: 18 inches
Material: Nylon and polyester
Price: $19.99

Pros

This is a durable wrist wrap with reinforced stitching.
These offer pretty heavy wrist support.
Gymreapers included a heavy-duty thumb loop that will last instead of ripping off with just a few uses.

Cons

Wrist wraps made with a softer material, such as cotton, may be easier on the skin than these nylon wraps.
These wrist wraps are not machine washable.
Athletes who prefer a more minimal wrist wrap may want to look at other options on this list.

Although these wraps might feel a bit tougher on the skin than comparable options on the market, they will still allow for sufficient mobility in training. Again, beginners who are on the lookout for a pair of wrist wraps with a thumb loop may need to search elsewhere, but any serious strength athlete could benefit from placing Gymreapers Wrist Wraps at the top of their buy list.

Read our full review of the Gymreapers Wrist Wraps.

Best Wrist Wraps for Powerlifting

Many powerlifters rely heavily on wrist wraps, and put them through some of the most punishment of any athlete. That’s why powerlifters need the most support possible when it comes to their gear. When you’ve got a heavy bench press sitting over your chest, the last thing you want is your gear failing. That’s why our top pick for best wrist wraps for powerlifters is Gymreapers Wrist Wraps (Stiff Heavy Duty).

Gymreapers Wrist Wraps (Stiff Heavy Duty)

Gymreapers designed these wrist wraps with the competitive powerlifter in mind. Every detail is meant to improve stability, provide confidence, and help you blast through even the heaviest bench sessions. The thumb loops are reinforced, so they won’t fall apart after one use, and this product has a lifetime replacement guarantee.

Gymreapers Wrist Wraps (Stiff Heavy Duty)

The thumb loops on these straps are reinforced, and they are 18 inches in length. They're also competition grade, and made from upgraded and reinforced elastic to be stiffer than other wraps on the market.

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These 18-inch wraps are competition grade, and made from upgraded and reinforced elastic to be stiffer than other wraps on the market. If you’re serious about lifting some heavy weights and want maximum support for your wrists, then these are the wrist wraps for you.

Specs

Wrap length: 12, 18, or 24 inches
Material: High-grade elastic material
Price: $29.99

Pros

Gymreapers makes these wraps in a variety of sizes from 12 to 24 inches.
The rigid material makes these good for people who are serious about competing in powerlifting.
The construction offers much stiffer material with reinforced stitching, which is much stronger than what you’ll find with regular wraps.

Cons

These wraps’ stiffer and thicker material make it so that they aren’t as flexible for Olympic lifts.
If you want lighter support you may want to look elsewhere.
These can get uncomfortable with prolonged wear due to the stiffness of the material.

The only real knock against these wrist wraps is that they might support the wrists too well for some athletes. If you’re looking for wrist support to train the big three lifts specifically, we think these wraps check all of the boxes. However, if you need wrist wraps with less rigidity, another option on this list may be better for you.

Best Wrist Wraps for Small Wrists

Having small wrists can pose some problems for those looking to lift, especially if you like to lift heavy weights. There’s less area for the force to transfer through, and that can cause some stress on the joints (at least more than it would for those gifted with larger wrists). That’s why Element 26 made their IsoWrap Wrist Wraps that measure just one inch in width to help support the exact spot on the wrist that they say needs the most support — the scaphoid bone.

Element 26 IsoWrap Wrist Wraps

These wrist wraps are naturally better suited to athletes with smaller wrists because they have a width of just one inch. This is more narrow than many of the comparable options on the market. The thinner design isn’t without benefits beyond potentially being a better fit.

Element 26 IsoWrap Wrist Wraps

These wrist wraps are made with cotton or suede leather and are designed to support the scaphoid bone. They have a width of one inch and a length of 33 inches.

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It also targets the scaphoid bone (a bone in the wrist on the side closer to the body) with more support and allows for enhanced flexibility. This flexibility can be valuable during a wide-grip snatch to ensure there isn’t too much pressure on the thumb. Additionally, it can also allow for better comfort when performing hang snatches.

Specs

Wrap length: 7.5 inches
Material: Cotton
Price: $24.97

Pros

These are more minimalist wrist wraps, so they won’t get in the way when lifting.
Anyone who needs more support on their scaphoid bone (inner wrist) will appreciate that these wrist wraps target that exact spot.
You can choose between either cotton material.

Cons

These aren’t very heavy-duty for people who are looking to lift heavy.
These are only one inch in width, and most wrist wraps are around three inches wide.
Other, stiffer options on this list may suit you better if you’re recovering from a wrist injury.

Anyone looking for some targeted wrist support aimed at the scaphoid bone will enjoy these wrist wraps. Their narrow width doesn’t impede wrist mobility, so you can use these wraps for Olympic lifts with confidence, but they may not be the best choice for lifts where you want a lot of support (like you would with bench press or heavy squats).

Best Wrist Wraps for Weightlifting

Weightlifters have very unique needs when it comes to wrist support. They need wrist wraps that are able to stand up to heavy weights (like those in the clean & jerk), but still have the flexibility to achieve the positions they need for a successful lift. They need a Goldilocks-esque blend of support and mobility, which is just what the wrist wraps from Gymreapers provide, making it our top pick for weightlifting.

Gymreapers Wrist Wraps

Training the snatch and clean & jerk often? These flexible wraps are long enough — 18 inches — to offer strong wrist support to better ensure that they aren’t exposed to injury. The combination of durability and flexibility won’t hinder movement patterns during either Olympic weightlifting movement.

Gymreapers Wrist Wraps

These wraps are three inches wide and made of high-grade nylon (30 percent elastic and 70 percent polyester). At 18 inches long, these wraps are long enough to offer solid wrist support.

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Gymreapers’ use of high-grade nylon and wide design (three inches) in their wraps should do a fine job of lessening the stress the wrists take when the barbell is positioned overhead. If you are training to up your competitive total, adding these wrist wraps to your gym bag will likely be a step in the right direction.

Specs

Wrap length: 18 inches
Material: Nylon and polyester
Price: $19.99

Pros

These provide extra wrist support with multiple length and color options.
Gymreapers provides heavy-duty thumb loops with reinforced stitching to prevent ripping after only a few uses.
These have thick material and extra elasticity for additional support in heavy sessions.

Cons

These may irritate some peoples’ skin more than softer materials such as cotton or suede.
Gymreapers made these wrist wraps three inches wide for folks who need a thinner wrist wrap to provide more targeted support for a specific area of the wrist.

The Gymreapers Wrist Wraps are a good overall product that offers support for heavy clean & jerks and snatches. If you’re looking for a wrist wrap to support you in your weightlifting journey, you could do worse than these wrist wraps. They’re available in multiple colors as well to match your preferences.

Best Wrist Wraps for Crossfit

Crossfitters regularly make use of wrist wraps for a variety of exercises. They are commonly used on Olympic lifts, but can also be used for handstand push-ups, overhead presses, and even squats. That’s why CrossFitters need a wrist wrap as versatile as their workouts, and able to stand up to repeated use. The Element 26 IsoWraps can do just that and more.

Element 26 IsoWrap Wrist Wraps

These unique wrist wraps are thinner than most other wrist wraps, measuring one inch instead of the typical three inches. That allows for a great deal of flexibility since the support is only applied at the wrist joint when worn properly.

Element 26 IsoWrap Wrist Wraps

These wrist wraps are made with cotton or suede leather and are designed to support the scaphoid bone. They have a width of one inch and a length of 33 inches.

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The smaller width of these wraps makes them ideal for CrossFit since they can be worn throughout a workout or WOD, and not get in the way of other exercises where you may not need wrist support (like kettlebell swings) — plus, you don’t have to waste time putting them on for exercises that you do want wrist support for. Element 26 even stands behind their product and the quality of materials used with a lifetime warranty.

Specs

Wrap length: 7.5 inches
Material: Cotton
Price: $24.97

Pros

The IsoWraps are low-key to provide support but not inhibit the mobility of the wrist.
Those who like to perform a variety of different exercises that require varying degrees of wrist support will enjoy the adjustability of these wraps.
These provide additional support for the scaphoid bone, a potential weak point during wide-grip barbell movements.

Cons

Advanced lifters who need more rigidity for extremely heavy lifts may find these aren’t supportive enough.
There are wider wrist wraps out there than the one-inch width here.
Someone who is looking for maximum support and compression of the wrist can find a better option on this list.

For CrossFit athletes who need wrist support, but don’t want to sacrifice mobility, the one-inch design of these wraps can provide the happy medium you’re looking for. The heavy-duty thumb loop also helps to ensure that once on, these wraps stay right where you need them.

Most Durable Wrist Wraps

Wrist wraps are pieces of gym equipment that may be used in nearly every session in some capacity (and usually under a heavy load). With that type of frequency and harshness of use, it’s important to get a pair of wrist wraps that you know will stand up to the challenge. These wrist wraps have been around for years, and we are confident in their durability.

Manimal Wrist Wraps

No matter what you throw at them the quality and durability of Manimal Wrist Wraps seem to hold up lift after lift, PR after PR. The superior velcro and purposefully overbuilt materials allow normal wear and tear to take its toll without having an effect on the performance of the wrist wraps. Manimal took over a year to develop these wraps to their high standards of durability. These are a solid pick for those who train the big three — heavy deadlifts, high-rep bench presses, and squats — or frequently train accessory exercises (we also like them for kettlebell work).

Manimal Wrist Wraps

Lift long and lift strong with these incredibly stable wrist wraps. Offering a solid blend of comfort and wrist support, Manimal wrist wraps also come with a lifetime warranty.

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A nice feature of these is that they’re designed to fit on either wrist — left or right — so you can just pull them out, strap them on, and go without fumbling around trying to figure out which one goes on which wrist. Manimal also offers a lifetime warranty against defects and quality issues. These wraps may be priced higher than some others on this list, but Manimal states that their wraps last an average of two years or longer with proper maintenance, providing great value for your money.

Specs

Wrap length: 17.5 inches
Material: Elastic, nylon, cotton blend
Price: $35.00

Pros

Lifters who want durable, heavy-duty wrist wraps will appreciate that these wraps are intentionally overbuilt to withstand punishment.
The heavy-duty velcro and reinforced thumb loop allow you to pull these wraps as tight as you like.
There are nine colorways ranging from black to red, white, and blue.

Cons

These may inhibit mobility in exercises that typically require wrist flexibility.
Manimal makes these wrist wraps to be pretty stiff. Gymgoers looking for a lighter level of wrist support should look elsewhere.
Wrist wraps with a narrower width may better support some people who don’t want wide wraps.

If you’re hitting it hard in the gym, and want a pair of wrist wraps that can stand the test of time and absorb a lot of abuse, the Manimal wrist wraps might be for you. Their reinforced stitching and overbuilt nature make them a go-to for those who desire the most support they can get from their wrist wraps.

Best Leather Wrist Wraps

We think there’s something satisfying about the feeling of leather lifting gear — whether it’s a weightlifting belt or wrist wraps, it just feels good. Leather can also potentially offer more longevity than other materials if you care for it properly. These wrist wraps in suede are meant to feel great on the skin too, unlike traditional leather wraps that could irritate the skin.

Element 26 IsoWrap Wrist Wraps (Suede)

These wrist wraps are one inch in width compared to the typical three-inch width that you might find with many other wraps. This design is meant to support the scaphoid bone of the wrist, where a lot of the wrist pain from lifting can potentially come from. The smaller width allows for maximum flexibility while still providing support where needed — this way, you can do any lift with these, and not feel like they’re in the way or causing mobility issues. They are secured with a heavy-duty thumb loop, and velcro strap to ensure they won’t go anywhere.

Element 26 IsoWrap Wrist Wraps

These wrist wraps are made with cotton or suede leather and are designed to support the scaphoid bone. They have a width of one inch and a length of 33 inches.

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The suede is designed to feel soft on the skin, and prevent uncomfortable pinching or abrasion that other wrist wraps (specifically leather wraps) might cause. They’re backed by Element 26’s lifetime warranty, so you can lift with confidence knowing they’ve got your back, and your wrists covered.

Specs

Wrap length: 7.5 inches
Material: Suede leather
Price: $24.97

Pros

The feel of leather or suede may be more comfortable to some people over cotton, elastic, or neoprene.
The one-inch width here is ideal for lifters who want wrist support, but don’t want to lose mobility in the wrist joint.
These wraps may be good for those who have targeted wrist pain around the scaphoid bone, as these are designed to specifically support that wrist region.

Cons

These may not feel good for people who don’t like the sensation of leather on their skin.
Some people may prefer a more traditional leather wrist wrap with buckles and regular leather instead of suede.
The one-inch width of the IsoWraps is great for flexibility but doesn’t offer the most support you can get from a wrist wrap.

Leather wrist wraps have an old-school vibe to them that just feels objectively cool. Element 26 took the old-school nature of leather wraps and put a modern twist on it with suede, and a one-inch width (which can specifically support the scaphoid bone).

Best Neoprene/Foam Wrist Wraps

Some folks don’t want or need a lot of wrist support when they’re lifting. But it may still be nice to have something there to aid in keeping the wrist joint warm or provide an extra boost of confidence. That’s where this category of wrist wraps comes in. More similar to a knee sleeve that you wear on the wrist than a traditional wrist wrap, these add light compression, and some warmth when lifting.

Rehband RX Wrist Wrap Support

These wrist wrap supports are more akin to sleeves than to more traditional wraps. Each wrist sleeve is 3.5 inches wide, five millimeters thick, and has a foam construction that is 70 percent styrene-butadiene rubber (SBR) and 30 percent neoprene. The cover and the lining are fully polyamide and can provide some compression and warmth to the wrists during training. These wrist wrap supports are ideal for someone who wants to have some warmth on the wrist joint without sacrificing any mobility at all. The 5mm thickness is thick enough to provide a little support and warmth, but thin enough to avoid bunching or getting in the way when trying to turn over a clean or punch out a snatch.

Rehband RX Wrist Wrap Support

These sleeves are made of five-millimeter thick SBR-neoprene foam material (70 percent SBR, 30 percent neoprene) with a 100-percent polyamide cover and lining. The flexible design offers compression and warmth to help with wrist stability.

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These can also be worn over top of other, more traditional wrist wraps to provide a smoother surface to glide against the skin when performing different movements. In addition to providing some wrist support, these double as sweat bands since the material used is more absorbent than other wrist wraps. One downside of these is that they are only available in black, so if you like different colors to choose from, you may want to look at another option.

Specs

Wrap length: 5.9 inches to 8.66 inches
Material: Neoprene
Price: $21.99

Pros

These wrist wraps are comfortable and provide light support and warmth for training.
The compression aspect can be helpful for rehabbing a wrist injury.
You can slide these wraps on and off easily, cutting down on the time it takes to wrap your wrists.

Cons

There is no way to adjust the compression that these wraps offer manually.
The sleeve design slips on over the wrist rather than being wrapped around it and fastened with velcro or tied down, so it provides less compression than other wraps.

These wrist wraps were developed to provide an alternative to the traditional style of wrist wraps that dominates the market. They slip on over the hand and wrist to provide light support, as well as some warmth and stability. These wraps can even be used as an accessory for wrist rehab work.

Best Wrist Wraps for Beginners

We’ve all been beginners at one stage in our fitness journey, and when you’re first starting out, you’re likely sticking with the basics and lifting moderately light weights to learn the proper technique before moving up in weight. If this is the case for you, you may want to start out with something more flexible that offers lighter wrist compression.

Element 26 IsoWrap Wrist Wraps

Some of the wrist wraps designed for serious athletes can be a little rigid and uncomfortable, so finding a supportive pair that are also comfortable is usually a good bet for beginners. These one-inch wide wraps are likely to fit that bill as they allow for more flexibility than most competitive options that have wider designs.

Element 26 IsoWrap Wrist Wraps

These wrist wraps are made with cotton or suede leather and are designed to support the scaphoid bone. They have a width of one inch and a length of 33 inches.

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A useful addition these wrist wraps have versus options geared more toward advanced athletes is the thumb loop, making it easier for new users to position the wraps properly. If you don’t know how to use wrist wraps properly, these can be tightened via velcro into a secure position.

Specs

Wrap length: 7.5 inches
Material: Cotton
Price: $24.97

Pros

The narrow one-inch width of these wraps provides wrist support without being bulky or in the way.
The reinforced thumb loop stitching means once you put these wrist wraps on, they’re not going to move around on you.
IsoWraps provide support for the scaphoid bone, a potential weak point during wide-grip barbell movements.

Cons

These wrist wraps are lighter duty, which makes them great for beginners, but likely not enough for serious heavy lifters.
With a one-inch width, these are great for flexibility, but anyone who prefers a wrap that supports their whole wrist will want to look at another option.

For all the reasons that our picks farther up on this list are better suited for advanced lifters, the opposite is true for beginning lifters. The elastic material, velcro fit, and thumb loops are useful for an athlete who needs to learn how to lift properly with wraps and who is finally lifting heavy enough that wraps are needed.

Benefits of Wrist Wraps

Wrist wraps are extremely common and popular among fitness enthusiasts of all types and levels. They can provide support when handling heavy loads to help improve the rigidity of the kinetic chain of the arm. They’re also useful for potentially helping to prevent injury and may be used when returning from an injury for extra protection of the wrist joint.

Improve Form and Technique

This is the obvious reason that most people utilize wrist wraps — support for improved technique and form. When worn properly, wrist wraps may help to improve the stability and rigidity of the hand-to-forearm area, making for a more stable base to press from to potentially improve your form. Along with a more solid wrist area, there is less pressing power lost due to lack of stability when wearing wrist wraps, allowing you to generate force in a more direct linear fashion rather than horizontally due to wrist movement. (1)

Injury Prevention and Rehabilitation

Wrist wraps may help prevent injury to not only the wrist but the rest of your body too. It’s a common sight to see powerlifters or strongman competitors squatting with wrist wraps on to help prevent excess strain on their wrists. Likewise, the improved stability that wrist wraps may provide might help prevent a barbell from slipping during a bench press due to a wrist giving out.

Image via Shutterstock / Miljan Zivkovic

Injury rehabilitation is a somewhat less common reason for wearing wrist wraps. That said, wrist wraps can be a potentially useful tool by providing some extra support to the lower forearm and wrist, depending on the placement and wrapping style. (2)

Pain Relief

Anecdotally, many lifters claim to have improved grip strength and less forearm pain when dealing with an injury in that area. (2) The potentially reduced stress on your wrists may help alleviate pain that could arise form instability in the joint. Additionally, the compression of wrist wraps may aid in pain relief.

How We Chose the Best Wrist Wraps

We take many factors into consideration when making picks for these lists. There are different materials the wraps are constructed from, different securing mechanisms to lock them into place, and different price points. Durability is also an important factor in deciding if a wrist wrap will make the list. Wrist wraps also need to be flexible and able to work for a variety of exercises since most people won’t be walking around with multiple pairs of wrist wraps in their gym bags. We know you want the best value for your money, so we take all of these factors into consideration.

Construction

Wrist wraps are simplistic in nature, which makes the construction that goes into them important. When assessing construction we look at four critical parts of wrist wraps, including:

Main material
Velcro, buckles, or other tightening mechanisms
Thumb loop
Reinforced stitching

The main material is the most critical component because this is what largely provides additional wrist support. Ideally, you want a blend of materials that allow the wrist wraps to remain supportive and stretch to some degree. This allows you to dictate their tightness without the material limiting performance.

The velcro and thumb loop is also important construction characteristics to consider. The thumb loop needs to be strong because it often endures a lot of pressure. If it’s poorly constructed, then it could fray and disconnect. In addition to the thumb loop, the velcro used is also important to consider. Ideally, lifters want a velcro that is wider and spans a few inches. This type of construction optimizes durability, security, and surface area.

Image via Shutterstock/sportpoint

Stitching, the final characteristic we assess, is somewhat self-explanatory as to why durability is important. Double and triple stitching can help prevent material from ripping due to stretching regularly.

Flexibility

The flexibility offered by a pair of wrist wraps is likely decipherable via their length and the material they are made with. Are the wrist wraps designed for smaller wrists, more advanced athletes, or a specific activity like kettlebell snatches, thrusters, or Bulgarian ring dips? The flexibility a pair of wrist wraps allow without conceding support is critical to help prevent injury while providing the necessary support.

For routine gym-goers looking for some additional wrist support while circuit training on weight machines, nylon or some other elastic material will likely suffice. More advanced athletes who compete or lift much heavier are probably better suited with a pair of wrist wraps made of leather or some other tough material and/or have reinforced stitching of some kind.

What Type of Lifting Are You Doing?

Throughout the list, we offered what we consider to be the best wrist wraps for a variety of strength sports and stages of the fitness journey. That said, you should take a look at the type of lifting that you predominantly do, and match your gym gear according to that. If you’re into weightlifting, then a heavy-duty wrist wrap that limits mobility might not be best for you.

Conversely, if you’re a powerlifter, a light wrist wrap that offers great wrist mobility but only moderate support likely won’t cut it when you’re hitting a new bench press PR. The best way to figure out what type of wraps to buy is to look at what you’re doing in the gym, and what the needs of your wrists are during those movements. Sometimes, you may need to carry two pairs, or even three pairs of wraps with you, depending on the type of workout you’re doing that day.

When should you use wrist wraps?

This is really a personal choice, but we recommend using wrist wraps for your last warm up set or two, along with your working sets. If you’re trying to build up to a one-rep max, then you may want to put them on earlier in your warm up to not tax the wrist tendons and ligaments so much during your warm up sets. Some people wear their wrist wraps throughout their entire workout, and some people just put them on when they’re about to perform a set. It’s really a personal preference, so try out a variety of ways of wearing them during your workouts, and see what works best for you.

How Much Do Wrist Wraps Cost?

Wrist wraps come in many shapes and sizes, though the price range for them is relatively narrow. A high-quality set of everyday-use wrist wraps will set you back somewhere between $20 and $35. There are some cheaper options out there, but they’re generally not as well-made and may not stand up to repeated use, so we didn’t include any of those on this list — you’ll find only top-notch support gear here.

Best Wrist Wraps	Gymreapers Wrist Wraps	$19.99
Best Wrist Wraps for Powerlifting	Gymreapers Wrist Wraps (Stiff Heavy Duty)	$29.99
Best Wrist Wraps for Small Wrists	Element 26 IsoWrap Wrist Wraps	$24.97
Best Wrist Wraps for Weightlifting	Gymreapers Wrist Wraps	$19.99
Best Wrist Wraps for CrossFit	Element 26 IsoWrap Wrist Wraps	$24.97
Most Durable Wrist Wraps	Manimal Wrist Wraps	$35
Best Leather Wrist Wraps	Element 26 IsoWraps Wrist Wraps (Suede)	$24.97
Best Neoprene/Foam Wrist Wraps	Rehband RX Wrist Wrap Support	$19.99
Best Wrist Wraps for Beginners	Element 26 IsoWrap Wrist Wraps	$24.97

People who may need some extra support or those who are looking for extra long wrist wraps may have to drop a bit more money to accommodate their needs — sometimes upwards of $50. Leather wrist supports with buckles can cost more money sometimes too, though those are usually more popular among elite weightlifters whose wrists need all the support they can get.

How to Choose the Best Wrist Wraps for You

Just as when shopping for anything, there are some major things to consider before pulling the trigger and actually making a purchase. Each piece of equipment comes with its own unique set of considerations, and wrist wraps are no exception. We listed some of the most common things to consider before buying your first or next pair of wraps.

How the Wrist Wraps Are Made

When sifting through the many wrist wrap options on the market, we suggest you consider how the wrist wraps are constructed. Yes, they’re simple in nature, but the way they’re made matters for support. The main materials used in wrist wraps are elastic and cotton, or a polyester/cotton blend. This allows them to be stretchy but still rigid enough to provide support. This type of wrist wrap is usually fashioned together with velcro to hold them in place when they’re put on.

Image via Shutterstock / sportpoint

Some wrist wraps are still made from leather with buckles, like that of a belt, to keep them on. Further and more rarely, wrist wraps are made from some sort of canvas material, and tied together with a shoelace-like string to stay on — these are more popular among CrossFit and weightlifting communities and rarely used outside of them.

Versatility

You’ll also want to consider the versatility of the wrist wraps, and if they are best for your style of workout. Certain wrist wraps are designed with a specific type of lifting in mind and are going to work best for that type of lifting. Other wrist wraps are made to be more universally useful and to support the wrist in general. More on that below.

What Type of Lifting You Do

The final key point is one that you need to decide for yourself — what type of lifting do you do, or want to do? Figuring that out will aid you in making your decision about which wrist wraps to buy. You may even need to grab a few different pairs to experiment until you find what works best for you, individually.

Image via Shutterstock/ Miljan Zivkovic

If you’re a competitive weightlifter, odds are you aren’t going to opt for the super stiff powerlifting wrist wraps, unless, of course, you’re nursing a wrist injury or something of the sort. Likewise, a powerlifter isn’t going to want a pair of one-inch wrist wraps made to keep the wrist flexible, and provide just some support — they’ll generally want maximum support when going for a new PR. Whether you’re a beginner or an advanced lifter, you always want to take an inventory of why you’re purchasing this piece of equipment, and what you expect to get out of it before making any decisions.

Final Word

There are many different styles of wrist wraps to choose from, and an equally varied number of materials they can be made from. Figuring out which type is best for you comes down to thinking about what your lifting goals, are and what you’re looking to get out of this specific piece of equipment.

Wrist wraps are useful for lifters who want an additional level of support around their wrists when working out. Some fitness enthusiasts like to use wrist wraps for maximal days, while others like general support. When finding your perfect pair, let this list be your guide to the best choice.

FAQs

What are the best wrist wraps?

Finding the best wrist wraps for you may take some experimenting with different types, lengths, stiffnesses, and so on. That said, a great place to start, and our favorite at the moment, is the Gymreapers Wrist Wraps. They’re supportive without being restrictive and priced affordably. The reinforced stitching and high-quality velcro make them a solid option for beginners and advanced lifters alike.

How long do wrist wraps last?

Since wrist wraps aren’t made from adamantium, they will eventually wear out and need to be replaced. Leather ones will last longer — a few years even — especially ones with buckles instead of velcro. Cotton and elastic wraps usually tap out at around a year when the velcro and elasticity fail.

What are wrist wraps for?

Wrist wraps are meant to provide support for your wrist when performing pressing exercises in the gym or any exercise that puts strain on the wrist like certain yoga poses. Some people also use wrist wraps to potentially aid with grip strength during deadlifts or rows.

How do I put on a wrist wrap?

Start with your thumb in the aptly named thumb loop and then wrap comfortably tight around the wrist until the velcro is attached. For extra support with longer wrist wraps you can use an X pattern around your wrist similar to knee wraps.

How much do wrist wraps cost?

Thankfully, the price range for wrist wraps is relatively small compared to other, larger pieces of gym equipment. You can score any of the high-quality and durable pairs of wraps on this list for between $20 and $35. Some specialized wrist wraps may cost more, upwards of $50, but they’re for use in specific scenarios and most people can use the options on this list and be perfectly fine.

Will wrist wraps make my wrists weak?

When used properly and worn only when needed, wrist wraps might actually help strengthen your wrists by allowing you to handle heavier weights with more stability. That said, you have to be honest with yourself, and know if you’re using the wrist wraps as a crutch to make up for weak wrists that you already have and should be working on. At the end of the day, wrist wraps are a piece of equipment, and are only as beneficial or detrimental to your gains as the way you use them.

How should I care for my wrist wraps?

We always recommend caring for your wrist wraps in compliance with what the manufacturer suggests. If you can’t find that information or don’t feel like looking it up, our preferred method of caring for our wrist wraps is to fill a sink with warm soapy water, and soak them in it for about fifteen minutes. After the time has elapsed, remove the wraps and rinse them with warm water to get the soap out. Hang to dry. You should clean them regularly, but some people will have to wash them more often than others, depending on how much you sweat. A good rule of thumb is to clean your gear every other week to prevent smell and bacteria from building up. No friend wants nasty-smelling wrist wraps that haven’t been cleaned since you bought them when they’re spotting you.

References

Coutinho, M. (2022). The Wrist wrap as a protective and performance enhancing device in powerlifting.
Harris, D. R., Cardaci, T. D., Cintineo, H. P., Pham, R. D., Dunsmore, K. A., Funderburk, L. K., & Machek, S. B. (2022). The Prevalence of Wrist Wrap Use in Actively Competing Powerlifters. In International Journal of Exercise Science: Conference Proceedings (Vol. 2, No. 14, p. 149).

The post 9 Best Wrist Wraps of 2023 (Tested & Reviewed) appeared first on BarBend.

16 Best Creatine Supplements of 2023 for Muscle Growth

Nick English — Fri, 26 May 2023 13:44:02 +0000

Creatine may be one of the most popular supplements in a gymgoer’s pantry — and for good reason. Creatine is an amino acid that is known as a “muscle energizer” and is mostly stored in our muscles and brain. (1) Most supplements will have a handful of studies supporting their use, but creatine has hundreds of them, suggesting a strong effect on performance and body composition. Specifically, creatine monohydrate is one of the most studied supplements if not the most studied one of the many options on the market.

Creatine mainly works by increasing one’s ability to improve power output in the gym. As a result, you may get stronger more quickly and build more muscle. Of course, it’s more nuanced than that. There are numerous types of creatine on the market, with the most common and well-researched one being creatine monohydrate. As for which product you should buy, we tried and reviewed dozens of top brands to land the best creatine supplements that serve a number of fitness needs and goals. Below our picks, we discuss the benefits of creatine and answer common questions related to this popular supplement.

Our Top Picks of the Best Creatine of 2023

Best Creatine Overall: Transparent Labs Creatine HMB
Best Creatine Monohydrate: Jacked Factory Creatine Monohydrate
Best Creatine for Muscle Growth: Transparent Labs Creatine HMB
Best Creatine for Bodybuilders: Huge Supplements Creatine
Best Tasting Creatine: Transparent Labs Creatine HMB
Best for the Money: Jacked Factory Creatine Monohydrate
Best Creatine for Mixing: Xwerks Lift
Best Pre-Workout with Creatine: Kaged Pre-Kaged Elite with Creatine
Best Post-Workout Creatine: Huge Supplements Formula XII
Best Creatine for Men: Swolverine Kre-Alkalyn
Best Creatine HCl: Kaged Creatine HCl
Best Creatine for Bulking: Transparent Labs Creatine HMB
Best Creatine for Cutting: Swolverine Kre-Alkalyn
Best Creatine Pills: Huge Supplements Creatine
Best Creatine for Beginners: Bulk Supplements Creatine
Best Creatine for Women: Legion Recharge

Best Creatine Video Review

Check out our best creatine round-up video for an up-close and personal look at some of the picks on our list. BarBend’s Nick English walks you through the formulations of our favorite creatine supplements, and offers some expert insight on what you may like or dislike about them depending on your lifestyle.

Best Creatine Overall

Some creatine supplements have many unnecessary ingredients, but the best creatine product on the market should probably have one or two useful additions. We think Transparent Labs strikes this balance perfectly for high-quality creatine.

Transparent Labs Creatine HMB

The HMB, which stands for hydroxymethyl butyrate, is the main metabolite in the branched-chain amino acid leucine that prevents muscle protein breakdown. So, it may help you retain muscle, and it appears to do so more effectively than leucine alone. One bonus is that combining HMB with creatine also appears to increase strength better than taking either supplement alone. Transparent Labs Creatine HMB packs 5,000mg of creatine monohydrate per serving, which is ideal, as one study found that a 5,000mg supplementation of creatine achieved better ATP turnover during muscle contractions. (2)

Transparent Labs Creatine HMB

We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.

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We also like that this product comes in 11 different flavor options, none of which contain any artificial sweeteners. The zero-flavoring option is perfect for stacking with other supplements, but if you’re looking for a solid flavor, we highly recommend blue raspberry.

Transparent Labs Creatine HMB

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate
Certification: Third-party tested
NSF Certified: No
Flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange Hawaiian Splash, Peach Mango, Strawberry Lemonade
Total Price: $49.99
Servings per container: 30

Pros

Athletes who are looking for the right amount of creatine for increasing ATP turnover will appreciate the 5,000mg of creatine monohydrate per serving.
This product may provide a little extra help retaining muscle, the 1,500mg of HMB here may be the right call.
People who want a variety of flavors to choose from will appreciate the 11 different flavor options: Hawaiian Splash, Watermelon, Sour Grape, Blue Raspberry, Black Cherry, Orange, Strawberry Lemonade, Peach Mango, Fruit Punch, Tropical Punch, and an Unflavored powder.

Cons

Anyone who’s allergic to black pepper should go with another option, since there is five milligrams of black pepper per serving here.
If you’re looking for a type of creatine other than monohydrate, this isn’t the one for you.
Athletes who want a creatine with a stimulant effect will be disappointed since this one contains no stimulants whatsoever.

Thanks to a high creatine volume, HMB to potentially prevent protein breakdown, and all-natural ingredients, this creatine from Transparent Labs is a hard one to beat.

Read our full review of Transparent Labs Creatine HMB.

Best Creatine Monohydrate

Creatine can come in many forms, but the one with the most scientific backing behind it is the creatine monohydrate form with decades of research showing that it may be effective for helping muscle growth and strength increases. Many companies try their hand at making a creatine monohydrate supplement, but we think this one is top-notch.

Jacked Factory Creatine Monohydrate

If you’re looking for a straightforward creatine delivery system without any extra fluff, Jacked Factory’s Creatine Monohydrate is the way to go. It delivers 5,000mg of creatine monohydrate in a powder that mixes easily and seamlessly into any liquid. Plus, it’s unflavored, so you can mix it with any beverage or stack it with other supplements without messing up the flavor.

Jacked Factory Creatine Monohydrate

Jacked Factory's Creatine Monohydrate is about as straightforward a creatine as they come. It's also one of the best prices we've found on the market at just under 15 cents per serving.

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You can take this creatine 30 to 45 minutes before and/or after your workout mixed with juice or a high-carb beverage for best results. Plus, this product is dairy free, made in the USA, and non-GMO, so if you’re picky about your ingredients and where they come from, this is a great option.

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate
Certification: Manufactured in a cGMP Facility
NSF Certified: No
Flavors: Unflavored
Total Price: $35.99
Servings per container: 85

Pros

Those who are looking for a creatine without any artificial flavors or additional ingredients will love this one-item ingredients list.
Anyone who doesn’t want a gritty drink will appreciate the fact that this fast-dissolving creatine mixes well into liquid.
This tub offers 85 servings of creatine monohydrate for a lower price per serving (about 41 cents) than many other brands.

Cons

Consumers who want flavors or add-ons like amino acids or HMB in their creatine should look elsewhere, as there are no additions here.
This only comes in powdered form and isn’t available in capsules.
The lack of flavoring in this creatine can be pretty bland if you’re planning to mix it with just water.

Basic yet effective, this formula delivers unflavored, soluble creatine without anything artificial. Plus, it comes with 85 servings per container, so you can focus more on improving your home gym and less on restocking your supp pantry.

Best Creatine For Muscle Growth

Putting on muscle and decreasing fat can be one of the primary motivations for working out, and the supplements you take should support that goal — we think this one does it best.

Transparent Labs Creatine HMB

The HMB in Transparent Labs Creatine HMB (which stands for β-Hydroxy β-Methylbutyrate) is a metabolite in the branched-chain amino acid leucine that can help prevent muscles from breaking down, so you may retain more of the muscle you build in the gym. Plus, combined with creatine, this product can help increase strength and size better than an individual creatine or HMB product can on its own.

Transparent Labs Creatine HMB

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The included Bioperine (a version of black pepper extract) can potentially help with the product’s overall absorption, which would help you put more of the creatine and HMB to use. Plus, it comes in 11 different flavors, so it’s likely that you’ll find one that you enjoy. There’s even an unflavored option if you want to stack it with other supplements.

5g Scoop of Transparent Labs Creatine HMB

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate
Certification: Third-party tested
NSF Certified: No
Flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange Hawaiian Splash, Peach Mango, Strawberry Lemonade
Total Price: $49.99
Servings per container: 30

Pros

Athletes who are looking to increase their muscle mass will appreciate that the HMB is intended to help prevent muscle breakdown.
There are 11 tasty flavors here for a good variety of options.
The black pepper extract may be useful for people who are concerned with absorption.

Cons

Anyone who’s allergic to black pepper should go with another option since there are no options without black pepper extract.
If you’re looking for the convenience of creatine in tablet form, this isn’t the one for you since this only comes as a powder.
Athletes who want a creatine that comes with other pre-workout ingredients will be disappointed as this one contains no stimulants.

Though this product is a little more expensive than some others, the combination of creatine and HMB can be particularly effective in helping users retain and build muscle mass — plus, the tasty Blue Raspberry flavor doesn’t hurt.

Best Creatine for Bodybuilders

Since bodybuilders are generally looking to enhance strength and gain muscle, creatine is a solid supplement (one could argue it’s a staple) to add to their regimen. This pick is about as simple as it gets, which makes it super easy to add to any bodybuilder’s likely already-robust regimen.

Huge Supplements Creatine

Huge Supplements Creatine contains 5g of creatine monohydrate — it’s straightforward and comes in convenient capsules. Since the key to gaining the benefits from creatine is consistency, it’s ideal for athletes — especially dedicated bodybuilders — to have a supplement that’s easy to stick to.

Huge Supplements Creatine

Huge Supplements Creatine contains 5g of creatine monohydrate in a convenient capsule form. For the best results, you only need to take five capsules in the morning or evening each day — consistency is key.

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With this one, you need only take five tablets in the morning or evening each day, and you’re good to go. It’s worth noting though that these capsules are made with gelatin, so if you’re a vegan you’re going to want to stick to another powder or vegan capsule.

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate
Certification: Manufactured in a cGMP and FDA-registered facility
NSF Certified: No
Flavors: Unflavored, Orange, Mango Lemonade
Total Price: $29.95
Servings per container: 30

Pros

This creatine might be good for people who are looking to put on muscle mass, preserve gains during a cut, or decrease their body fat.
Anyone looking for a product that is convenient and easy to take will appreciate that these come in capsule form.
Huge Supplements included a scientifically backed dose of creatine monohydrate — this 5g dose is the way to go.

Cons

This creatine is very straightforward and basic. Some people may want some extras like pre- or post-workout ingredients.
This version is only in pill form, though Huge does offer powdered creatine.
Vegans and vegetarians should opt for a different pick on this list since this one contains gelatin in the capsules.

Huge Supplements Creatine comes in a convenient capsule form. For bodybuilders who want something that’s easy to work into their already demanding schedule, this product is simple and straightforward.

Best Tasting Creatine

Sometimes all you need to stay hooked on a supplement is a great-tasting product. We think this pick takes the cake in that department.

Transparent Labs Creatine HMB

This product contains no added sugars and comes in 10 delicious flavors — Hawaiian Splash, Watermelon, Sour Grape, Blue Raspberry, Black Cherry, Orange, Strawberry Lemonade, Peach Mango, Fruit Punch, Tropical Punch, plus an Unflavored powder — which is one of its biggest selling points. Oftentimes, it’s difficult to find a great-tasting product without artificial sweeteners, but Transparent Labs Creatine HMB is tasty, naturally flavored, and sweetened with Stevia.

Transparent Labs Creatine HMB

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Transparent Labs Creatine HMB may be a bit pricier than some other creatine supplements — like a simple creatine monohydrate — but it’s still fairly reasonable for its ingredient inclusions. You’re not only getting 5,000mg of creatine monohydrate, but you’re also getting 1,500mg of hydroxymethyl butyrate (HMB), which may help increase strength and lean body mass. Plus, there’s 5mg of black pepper extract as well, which can help with the absorption of all of these ingredients.

Transparent Labs Creatine HMB

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate
Certification: Third-party tested
NSF Certified: No
Flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange Hawaiian Splash, Peach Mango, Strawberry Lemonade
Total Price: $49.99
Servings per container: 30

Pros

Users who want a product that tastes great to help them stay committed to (and dare we say excited about) their supplement regimen will like this creatine’s variety of flavors.
This creatine is naturally flavored and sweetened with no artificial sweeteners.
If you’re looking for a creatine that may help with strength gains more than other creatine supplements, you’ll like the HMB here.

Cons

Some people may prefer a product that only has creatine without any other extra ingredients.
Folks who are looking for a cost-effective creatine supplement may want to find a plain monohydrate.

This creatine not only tastes great, but it may also be particularly helpful in your quest for gains thanks to the HMB. The extra money you’re paying per serving here may just be worth your while, in our opinion.

Best Creatine For The Money

You already know that supplements can put a big dent in your bank account. But there’s no need to shortchange your gains in the interest of saving a buck. This creatine not only has plenty of research suggesting that it may be useful for growing muscle and increasing strength, but it is also one of the more affordable ones you’ll find.

Jacked Factory Creatine Monohydrate

If all you want is a good creatine that won’t break the bank, Jacked Factory’s Creatine Monohydrate is a great choice — at 41 cents a serving, it’s well below the $1 to $2 per serving cost you’ll find with other creatines on the market. It delivers 5g of creatine monohydrate per serving, and its powder mixes easily in liquid. Plus, its lack of flavoring means you can mix it with other supplements or bland it with any drink without off-putting flavor combinations.

Jacked Factory Creatine Monohydrate

Jacked Factory's Creatine Monohydrate is about as straightforward a creatine as they come. It's also one of the best prices we've found on the market at just under 15 cents per serving.

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You’re not going to find any stimulants, flavors, or other add-ons in this creatine — if you’re looking for something plain and simple that will get the job done, this is the one. This product is also dairy free, non-GMO, and made in the USA, so you know exactly what you’re putting into your body.

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate
Certification: Manufactured in a cGMP Facility
NSF Certified: No
Flavors: Unflavored
Total Price: $35.99
Servings per container: 85

Pros

This is a creatine monohydrate that doesn’t have any bells and whistles that could jack up the price.
Jacked Factory’s creatine dissolves quickly into any liquid for a smooth drink without any gritty aftertaste.
Each of the 85 servings of creatine monohydrate in the tub costs 41 cents, less than many other brands.

Cons

Consumers who don’t mind spending more on a creatine monohydrate with extras (like beta-alanine or fancy flavors) will be disappointed with this creatine’s one-item ingredients list.
Athletes who prefer to take a tablet instead of mixing a powder will want to try another creatine.
People who want tasty flavors with their creatine will want to look elsewhere since this one only comes unflavored.

This product is packed with creatine monohydrate and devoid of artificial ingredients for just 41 cents per serving. You’d be hard-pressed to find a better creatine for a lower price than Jacked Factory’s Creatine Monohydrate.

Best Creatine For Mixing

This is one of the best micronized creatines on the market, which makes it a solid pick for mixing. Since it’s processed to assume smaller granule sizes, it can dissolve more easily in your fluid of choice.

Xwerks Lift Creatine Monohydrate

This pure creatine monohydrate from Xwerks is micronized, so it mixes nearly instantly in water without clumping. The price point is also quite fair at under $0.50 cents per serving (though you can find cheaper options out there).

Xwerks Lift Creatine

Xwerks Lift is a straight-forward creatine that contains 5 grams of pure micronized creatine monohydrate per serving. It comes in an unflavored option for easy mixing.

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What makes it great for mixing is the simplicity of the product — it’s just creatine monohydrate and nothing else which means you can mix it with any other shake or drink without issue. This comes in an unflavored option, making it extra accessible for mixing in with any beverage of choice.

Xwerks Lift Micronized Creatine Monohydrate

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate
Certification: Third-party tested
NSF Certified: No
Flavors: Unflavored
Total Price: $49.00
Servings per container: 80

Pros

Xwerks doesn’t include any additional ingredients — only creatine monohydrate.
This is a small-granule, micronized creatine that mixes well into liquids.
This unflavored option makes it easy to mix with anything like protein shakes and smoothies.

Cons

Folks who want a creatine other than monohydrate should look elsewhere.
There may be more comprehensive creatine supplements out there for you in smaller packages if you don’t prefer to buy in bulk.
This option is unflavored, so anyone who prefers flavored creatine or a pill form rather than a powder might want to try something else.

This creatine is simple and mixes like a charm. You can buy one bag of 80 servings of creatine, which is more than the standard 60 servings we’ve seen per tub from other brands, but it’s not overkill compared to the bulk bags of creatine you can buy by the kilogram.

Read our full review of Xwerks Lift Creatine Monohydrate.

Best Pre-Workout with Creatine

With creatine, consistency is key, so it doesn’t particularly matter what time of day you take it. But sometimes, it’s easiest to stick to a supplement if you do have a specific time of day you take it — this pre-workout can help with that.

Kaged Pre-Kaged Elite with Creatine

It’s not necessary to take creatine right before your workout in order for it to be effective, but if you already take a pre-workout, taking one with creatine can be a great way to combine the two supplements and simplify your regimen. Kaged Pre-Kaged Elite with Creatine contains 3,000mg of creatine monohydrate, 2,000mg of creatine nitrate (a potentially more soluble form of creatine monohydrate), 10,000mg of citrulline, 3,200mg of beta-alanine, 2,500mg of betaine, and 1,500mg of carnitine.

Kaged Pre-Kaged Elite

Pre-Kaged® Elite provides nine patented ingredients with 35 milligrams of vitamin B6 and 1,000 micrograms of vitamin B12 in a single 36-gram scoop. Each serving is 25 calories and includes caffeine, taurine, l-citrulline, beta-alanine, l-tyrosine, and two types of creatine.

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Kaged Pre-Kaged Elite is a strong pre-workout on the whole, but especially with caffeine. You’ll find a high 388mg dose of caffeine (that’s about as much as you’ll get in two cups of coffee), and 500mg of coconut water powder, which can help with hydration. This blend comes in Fruit Punch, Grape, Berry Blast, Krisp Apple, Orange Crush, Cherry Bomb, and Pink Lemonade, but there are only 20 servings per container, and at $49.99 per jug, this comes out to be $2.49 a serving making it one of our more expensive picks. It’s great to note that this is a vegan-friendly supplement, as well.

Kaged Pre-Kaged Elite

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate, Creatine Nitrate
Certification: Informe Choice Certified
NSF Certified: Yes
Flavors: Fruit Punch, Glacier Grape, Caribbean Sunrise, Orange Mango, Strawberry Lemonade
Total Price: $44.99
Servings per container: 28

Pros

This is a pre-workout blend that contains a solid dose of creatine in a couple of different forms.
This pick contains 10,000mg of citrulline per serving.
The 388mg of caffeine here is great for people who need an extra kick of energy.

Cons

It may be more effective to take one form of creatine rather than multiple forms.
Buyers on a budget will want to look for a less expensive formula.
This is a preworkout with creatine in it, so if you’re looking for creatine on its own, this is not the product for you.

This pre-workout formula is extensive and offers not only creatine but an array of helpful pre-workout ingredients, as well — including a high dose of both citrulline and caffeine. It’s a bit pricey, but if it’s an effective pre-workout you’re after, this is a great option.

Read our full review of Kaged Pre-Kaged Elite.

Best Post-Workout with Creatine

For our post-workout pick, we picked a creatine supplement containing 5,000mg of creatine monohydrate, which may aid in muscle recovery and support serious gains. Plus, this supplement contains various other ingredients that may help you recover from DOMS.

Huge Supplements Formula XII

This product includes 5,000mg of creatine monohydrate, as well as 3,200mg of beta-alanine, 3,000mg of betaine anhydrous, and 5mg of Bioperine, which may help with the absorption of the big-hitting ingredients here. The betaine and beta-alanine can help refuel after intense workouts thanks to betaine’s potential to protect protein cells from environmental stress and beta-alanine’s potential to increase carnosine in the body, which may help reduce delayed onset muscle soreness. (5)(6)

Huge Supplements XII Intra & Post Workout

This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.

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The creatine monohydrate in here could boost muscle hypertrophy due to its potential to reduce muscle breakdown (7). This post-workout formula comes in two delicious flavors — Candy Apple and Tropical Blast — and costs $2.16 per serving.

Huge Supplements Formula XII Intra & Post-workout.

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate
Certification: Manufactured in a cGMP and FDA-registered facility
NSF Certified: No
Flavors: Candy Apple, Tropical Blast
Total Price: $64.95
Servings per container: 30

Pros

If you want creatine with other helpful post-workout muscle-building ingredients, you’ll appreciate the addition of beta-alanine, betaine, and Bioperine in this formula.
Anyone who is looking for a high dose of creatine monohydrate will like that this supplement contains 5,000mg.
Folks who are interested in a creatine they can take intra or post-workout for potential results will like the versatility of this supplement.

Cons

This product includes more ingredients than other more straightforward creatine supplements on the market.
If you’re looking to save cash, you can find basic creatine monohydrate for cheaper than this formula.
Anyone who prefers an unflavored supplement or a variety of flavors to choose from as this is only available in Candy Apple and Tropical Blast.

This creatine formula from Huge Supplements is geared toward potentially building muscle and helping you recover, making it an excellent supplement to take after a tough training session.

Best Creatine for Men

We think this creatine is particularly great for men who are in a bulking phase or who want a solid supplement to take after their intense gym sessions to potentially help with strength and muscle growth.

Swolverine Kre-Alkalyn

It’s no secret that many men focus on packing on muscle mass in the gym. Even if your goal isn’t muscle mass, creatine may be helpful for overall strength and performance benefits. (6) Swolverine Kre-Alkalyn comes at about mid-range for an effective clinical dose for creatine — 3,000mg.

Swolverine Creatine Kre-Alkalyn

Swolverine’s Creatine Kre-Alkalyn comes in a 60 serving container, and is unflavored so it mixes well with everything. It contains 3,000mg of Kre-Alkalyn per scoop.

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This means that Swolverine’s creatine phosphate may be well-suited for men trying to pair their hard resistance training with proper creatine supplementation, which can result in better strength and performance. And it does this without any added sugars or additives. It also doesn’t come with any flavoring, which makes it ideal for stacking with other supplements.

What makes this creatine stand out is that it’s pH-corrected (or buffered), which is intended to prevent it from degrading to creatinine (a waste product that comes from wear and tear on muscles) in your stomach. This means that more of the creatine you ingest can potentially be absorbed into your body. At $1.16 per serving, it’s on the higher end of the price spectrum, but since it may be less likely to degrade before you digest it, you may still be getting more bang for your buck.

Specs

Creatine per serving: 3,000mg
Type of Creatine: Kre-Alkalyn
Certification: Third-party tested
NSF Certified: No
Flavors: Unflavored
Total Price: $59.99
Servings per container: 60

Pros

Men who push hard during intense workouts may feel more strength and power output, since this pH-adjusted creatine may be more potent than regular creatine.
Customers who usually mix creatine with a flavored beverage or stack with other supplements will like that this unflavored mix won’t create weird flavor blends.
Men who are tracking strict macros for potential gains will be happy to know this formula is straight creatine and has no sugars added.

Cons

We love the straightforward supplementation of this creatine, but some men may prefer a creatine with added ingredients, or one that is wrapped within a pre- or post-workout supplement.
Men who want creatine that has macros (like added carbohydrates) included to help them hit their macro goals may want a more fully stacked creatine supplement.
This creatine costs about $1.16 a serving, which is more expensive than some other products on this list.

Swolverine Kre-Alkalyn contains 60 servings of 3,000mg of straight creatine phosphate and is best taken before or during training sessions for most optimal results. This creatine stands out for its pH adjustment, which may help you absorb this creatine better without having it degrade into creatinine.

Read our full review of Swolverine Kre-Alkalyn.

Best Creatine HCl

Some prefer creatine hydrochloride, a more acidic form of creatine that may actually be easier on sensitive stomachs, as it’s closer to the pH of our stomach acid. Not all creatine hydrochloride is created equal, and we think Kaged Muscle’s C-HCl sits above the rest.

Kaged Creatine HCl

Kaged Muscle’s C-HCl hits all the right notes. While it’s pricier than monohydrate, it’s a pretty reasonable cost for creatine HCl at about $0.40 cents per gram. Hydrochloride varies between 20 and 60 cents per gram, so Kaged Muscle’s product is right in the middle, and it has two big advantages: It’s naturally flavored with a tasty lemon-lime zest, or you can opt for an unflavored powder.

Kaged Muscle C-HCl Creatine Hydrochloride

This is a tasty option for folks who are looking for creatine hydrochloride in either pill or powder form. It’s third-party tested for banned substances and competitively priced.

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Vegetarians and vegans rejoice as Kaged Muscle also gives you the choice between a vegetarian capsule or a gelatin one. Most importantly, it’s third-party tested for banned substances by Informed-Sport, which makes it a great pick for athletes. This is also one of our cheaper options at $0.40 per scoop, and each tub comes with 75 servings. If you’re a BodyFit member, you’ll also save on your purchase and spend just $0.36 per serving.

Kaged Creatine HCI

Specs

Creatine per serving: 750mg
Type of Creatine: Creatine HCl
Certification: Third-party tested
NSF Certified: No
Flavors: Unflavored, Lemon Lime, Vegetable Caps
Total Price: $24.99
Servings per container: 30, 75

Pros

If creatine monohydrate gives you digestive discomfort, there’s anecdotal evidence that this form may digest more easily.
This product is Informed-Sport Certified and tested.
If you like the taste of Lemon Lime, you’ll like this product’s flavor.

Cons

There’s no specific evidence that hydrochloride is a better overall supplement than monohydrate. It’s simply easier to digest.
Creatine HCl can be more expensive than other forms of creatine.

This creatine may digest more effectively than other formulas for better overall absorption. Also, it doesn’t hurt that the Lemon Lime flavor tastes great.

Read our full review of Kaged Creatine HCl.

Best Creatine For Bulking

If you’ve been training for years, then you know that every ounce of muscle added to your frame is a major milestone. Creatine with muscle-building benefits can help you make the most out of your bulk.

Transparent Labs Creatine HMB

What sets this creatine apart from others is the inclusion of HMB, a chemical that studies suggest is highly linked to fat loss and strength-building benefits. (9) Most lifters push heavier weights when they’re bulking (mass does move mass, after all), so this formula may help you gain more strength in addition to the common endurance-boosting benefits of creatine. It’s a win-win for lifters looking to bulk up big time.

Transparent Labs Creatine HMB for Bulking

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This creatine HMB powder comes in a wide variety of flavor choices. Transparent Labs offers this product in Hawaiian Splash, Watermelon, Sour Grape, Blue Raspberry, Black Cherry, Orange, Strawberry Lemonade, Peach Mango, Fruit Punch, Tropical Punch, and an Unflavored powder. This creatine is a bit on the pricier side costing $1.66 per serving, but the HMB formula is what sets it apart from the others.

Transparent Labs Creatine HMB Supplement Facts

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate
Certification: Third-party tested
NSF Certified: No
Flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange Hawaiian Splash, Peach Mango, Strawberry Lemonade
Total Price: $49.99
Servings per container: 30

Pros

Lifters in a bulking phase who want to increase strength to build more mass will appreciate the HMB in this product.
This creatine can potentially be helpful for people who are focused on strength training and building muscle.
There are a plethora of flavors to choose from.

Cons

Micronized creatine or creatine HCl may absorb faster and more easily.
This product is slightly more expensive than others on the market, though one can argue that the addition of HMB makes it a more robust supplement.

If you’re looking to build muscle and bulk up, then you’ll need to push yourself. Creatine may allow you to eke out an extra rep, and this formula can help you build and hang onto muscle mass as a nice bonus.

[Related: The Real Pros And Cons Of The Bodybuilding Lifestyle]

Best Creatine for Cutting

If you are working on cutting, whether it be for a weight class sport, to feel better, or just to look your best, creatine supplements can help you push harder in the gym. This particular creatine supplement from Swolverine is great because it is just creatine monohydrate with no additional ingredients.

Swolverine Kre-Alkalyn

This creatine supplement is a simple 3,000mg dose of creatine phosphate and nothing else. For anyone who has ever cut, you know how important your calories in versus calories out can be when considering your goals.

Swolverine Creatine Kre-Alkalyn

Swolverine’s Creatine Kre-Alkalyn comes in a 60 serving container, and is unflavored so it mixes well with everything. It contains 3,000mg of Kre-Alkalyn per scoop.

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With a still potent 3,000mg dose of creatine phosphate, this supplement contains no fillers or added ingredients, making sure you can get your macronutrient supplementation through food rather than your supplements — likely the preferred method for those who are working within a caloric deficit. At $1.16 per serving, Swolverine’s creatine phosphate formula is on the higher end of the price range, but it’s a high-quality product that won’t get in the way of you reaching your cutting goals.

Specs

Creatine per serving: 3,000mg
Type of Creatine: Kre-Alkalyn
Certification: Third-party tested
NSF Certified: No
Flavors: Unflavored
Total Price: $59.99
Servings per container: 60

Pros

This is a simple and straightforward creatine with no artificial ingredients or sugars added. This product is just 3,000mg of creatine phosphate.
Those who prefer an unflavored powder that they can mix into anything they like (including water) will like that this is unflavored.
Swolverine Kre-Alkalyn won’t affect your macronutrient intake — this contains no carbs or fats.

Cons

If you want the convenience of taking a few capsules or tablets rather than mixing up a creatine drink, you’ll want to opt for another product on this list.
Those who want a more robust supplement, such as a pre-workout that includes BCAAs or beta-alanine, will want to look elsewhere.
Athletes who want some flavor options will be disappointed in the unflavored nature of this creatine.

The creatine phosphate in this formula is potent and has no macronutrient content, making it the perfect pick for someone who is cutting and would prefer to get their calories from food sources.

Best Creatine Pills

Pills are generally more convenient to carry around than powders, making them a great choice for travel and people who are always on the go.

Huge Supplements Creatine

Huge Supplements Creatine comes in easy-to-take capsules. This pill form is a breeze to travel with, or throw into your gym bag. Each serving contains 5g of creatine monohydrate and nothing else, which makes it a solid pick for athletes who want a straightforward creatine supplement that they can easily stack with other supplements, or that they can easily use for a successful loading phase.

Huge Supplements Creatine

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There are a few noteworthy factors to consider. Each serving is five capsules, which could be a lot for some people who may be pill averse. The second thing worth noting is that the capsules do contain gelatin, which means this product is not vegan- or vegetarian-friendly. This creatine supplement is $1.00 per serving, which is a bit higher compared to some others on the list — but it does contain a high dose per serving and makes for a mess-free way to dose your creatine.

Huge Supplements Creatine Pills Supplement Facts

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate
Certification: Manufactured in a cGMP and FDA-registered facility
NSF Certified: No
Flavors: Gelatin Capsules
Total Price: $29.95
Servings per container: 30

Pros

These capsules are convenient for travel or throwing in a gym bag to take with you on the go.
This product is ideal for folks who would rather take a pill than go through the rigamarole of mixing a powder to consume their supplement.
If you’re looking for a monohydrate creatine supplement, this is a great option.

Cons

You have to take five pills per serving to have a full dose of creatine.
If you want creatine hydrochloride or another form of creatine other than monohydrate, this pick is not for you.

If you’re always running around town or traveling, pills may be more convenient since you don’t need to haul a shaker bottle around. Also, each five-pill dose of this pick ensures you’re receiving 5g of pure creatine monohydrate.

Best Creatine for Beginners

If you’re a beginner looking for a product that can potentially help boost your athletic performance, this pick is simple and — we think — a great starting point.

Bulk Supplements Creatine

This is 100 percent pure creatine monohydrate and includes no other ingredients. This can be a great option for beginners because it allows you to see how that ingredient alone may affect your recovery without the guess-and-check of a more robust formula. With 5,000mg of creatine monohydrate, this straightforward formula may help you unlock some muscle mass and lead to better performance for high-intensity training (10).

BulkSupplements Creatine Monohydrate

This creatine is clean and simple. It comes with 2.5 grams of micronized creatine per serving, and you can buy it in bulk to save money. Plus, it's tested both in-house and by a third party for any impurities.

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This formula is free of sugar, soy, dairy, yeast, gluten, and additives, which may make it a great option for those who have intolerances or dietary allergies. It also comes in six powder buying options from three and a half ounces all the way up to 55 pounds to make it a little easier on the wallet. If a powder isn’t your thing, you can purchase one of four capsule options, including either vegetarian or gelatin capsules at either 100 or 300 capsules per bottle.

Bulk Supplements Creatine Monohydrate

Specs

Creatine per serving: 5,000mg
Type of Creatine: Creatine Monohydrate
Certification: Third-party tested, Manufactured in a cGMP Facility, ISO17025 Lab Tested
NSF Certified: No
Flavors: Unflavored
Total Price: $14.96
Servings per container: 20

Pros

This formula contains just 5,000mg of creatine, so anyone just starting out on creatine who wants to know how strictly creatine can potentially change their performance or recovery can monitor it easier.
Those who want to bulk buy their creatine will love all the various buying options that range from three and a half ounces to 55 pounds.
Folks who prefer a pill supplement will appreciate that Bulk Supplements also has four buying options for pills, with 100 or 300 pills that come in both vegetarian or gelatin capsules.

Cons

This product is only creatine and nothing else. Some people may be interested in a more stacked creatine.
Athletes who prefer flavored creatine will want to look elsewhere.

Bulk Supplements offers a plain creatine monohydrate packing 5,000mg of creatine. This formula is free of many allergens and comes in a multitude of buying options, making it a great option for beginners to test it out or bulk buy.

Read our full review of Bulk Supplements Creatine.

Best Creatine For Women

A recurring theme when we talk to female athletes is a desire for supplements that improve performance without adding unnecessary bulk. So when looking for the best creatine for women, we sought one with ingredients that could help with this.

Legion Recharge

Creatine, for the most part, is creatine, so there aren’t many women-specific features in most plain creatine supplements. That said, this particular creatine supplement is a full post-workout supplement, and comes with a dose of carnitine, as well — this ingredient can be helpful with lean muscle growth as it may help with fat burn.

Legion Recharge

Legion Recharge is a well-rounded option that includes a solid dose of creatine monohydrate, along with l-carnitine l-tartrate, which may help to reduce exercise-induced muscle damage and improve recovery.

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You’ll also find corosolic acid along with the high 5g dose of micronized creatine (which may be easier on the stomach than other forms of creatine). Additionally, this product is naturally flavored and sweetened, which may be appealing to women who want to avoid artificial ingredients. It comes in five fruity flavors as well as an unflavored option, and while it’s not the cheapest option on the market, it’s also not the most expensive you’ll find out there.

Legion Recharge Micronized Creatine

Specs

Creatine per serving: 5,000mg
Type of Creatine: Micronized Creatine
Certification: Third-party tested, Labdoor Tested for Purity, Manufactured in a cGMP Facility
NSF Certified: Yes
Flavors: Grape, Fruit Punch, Blue Raspberry, Strawberry Kiwi, Unflavored, Watermelon, Strawberry Lemonade
Total Price: $53.99
Servings per container: 60

Pros

Women who want a product that can help with lean muscle growth will appreciate the creatine and carnitine here.
This product contains micronized creatine form of creatine that may be easier to digest.
This is a full post-workout supplement rather than just a creatine supplement.

Cons

This product only comes in powder form, so anyone who prefers capsules will have to look for other options.
Those who are looking for a more straightforward creatine supplement should opt for a basic creatine powder or capsule.

To be clear: Any option on this list will suit a woman just fine. That said, some women may prefer the added carnitine, digestibility, and natural flavors here.

Read our full review of Legion Recharge.

The Benefits of Creatine

Creatine is one of the few supplements on the market with a whole bevy of studies supporting its effects on exercise performance and muscle growth. It may also have some serious benefits when it comes to energy and power for your workouts. Read a more in-depth analysis of each below.

More Energy for Exercise

When you exercise, your body produces and uses what’s called ATP (adenosine triphosphate) — a molecule that is a key energy source for many functions. To create ATP, the body needs to tap into phosphocreatine. Utilizing a creatine supplement can help to increase your phosphocreatine stores, thus providing the body with more ATP for more energy.

Srdjan Randjelovic/Shutterstock

A review of creatine for exercise performance found that creatine seems to pose no health risks and may boost performance in those who are performing max reps or sprints. (11)

More Power

Because of its ability to help the body produce more ATP, which is at-the-ready energy, creatine has been shown to directly improve power output by anywhere from five to 15 percent. (12) This implies that creatine can help you eke out another extra rep or two of moves that require full effort — for example, the bench press, medicine ball slams, and box jumps.

More Muscle Growth

While creatine has been strongly linked to improved performance, some studies show that it can also help with muscle growth. This is in part due to creatine’s ability to help the body crank out extra reps, which, over time, will lead to more growth. But some studies have also found creatine to be linked to lean muscle gains. (13)

Other Uses for Creatine

Creatine isn’t only for people engaged in strength training and it may be able to help in a variety of other areas. Creatine plays a role in cellular and protein metabolism and has been linked to potentially protecting against age-related neurodegenerative disorders such as Parkinson’s disease and Alzheimer’s disease. (14) The research on creatine’s link to depression still needs to be developed more, but early results suggest that supplementing with creatine may improve symptoms of depressive disorders — especially resistant symptoms — which might help you get to the gym more regularly. (15)(16) Creatine has also been suggested to be conditionally essential for people with chronic kidney disease and supplementation may be helpful in keeping the kidneys working properly. (17)

How We Chose The Best Creatine

When we build our best lists, there are several factors we consider before making our selections. For creatine, we took into consideration the supplement type, prices, and research behind the products to make sure there was something that could work for a wide variety of customers. But, more on that below.

Supplement Type

There are pills, powders — both flavored and unflavored. Some supplements aren’t even pure creatine supplements, but rather intra-workout supplements that include creatine. We have included a variety of creatine types on this list so you can choose the supplement and delivery mechanism that best suits your needs.

Price

Depending on what supplement type you choose, the price will vary. An intra-workout supplement that includes carbs, protein, and creatine will be more expensive than a pure monohydrate. That said, the products we picked float right around the market price. Supplements are nice to have, but they shouldn’t break the bank. Luckily, creatine is one of the most affordable supplements on the market.

What Is Creatine and How Does It Work?

As creatine is absorbed by the body, it draws water into the muscles, and as muscles become more saturated, can potentially help improve power output in the gym. It is generally thought that creatine supplementation may promote a faster rebuilding of adenosine triphosphate (ATP — an energy molecule in the body’s cells) in between workouts. With more energy for your next session, creatine may help increase performance in resistance training and high-intensity work. (18)

Image via Shutterstock/itakdalee

While creatine may seem straightforward, there are actually many different types on the market. We’ve double-checked that each supplement uses a science-backed creatine variety and — just as important — that it’s dosed correctly.

Before You Buy

If creatine is a brand new supplement to you, or even if it isn’t, there’s some info you should know before you add it to your daily routine. Read on for a few pro tips on this well-researched, yet sometimes misunderstood product.

Some People Don’t Respond To Creatine

A small percentage of people, perhaps twenty percent, are called creatine non-responders: Their bodies don’t uptake creatine the same way most people do. (19) It’s hard to know if you’re one of them until you start taking it. This is one of the reasons it’s great that creatine is so inexpensive: You’re not down too much money if you’re a non-responder.

You Can Have Creatine With Caffeine

Following on from the previous point, one study published in 1996 found that creatine didn’t increase power output when combined with caffeine. (20) However, many other, higher-quality studies (like double-blind, randomized trials) haven’t found this to be the case. If you have some with your morning eggs and coffee, it’s no big deal.

Potential Risk and Side Effects

Creatine is widely seen as safe, but it’s always smart to chat with your doctor before making any new additions to your supplement routine. This is especially true if your doctor is monitoring your creatinine levels, for instance, as taking creatine can throw them off a little. This doesn’t mean creatine harms your kidneys; rather, your doctor should simply know about the supplements you’re taking.

Do I Need to Load Creatine?

In short, the answer to this is no. It used to be fashionable to “load” creatine, taking 20 to 25 grams per day for the first week, then dropping down to five or 10 grams for a few weeks, taking one or two weeks off, and repeating. The goal of this method was that taking a lot for a week or two would increase muscle stores quickly, then by significantly decreasing the amount you’re taking, you’d maintain the high levels you built up, and then do it all over again. (21)

The idea with creatine is to take it every day until your muscles are “saturated,” and you’ll enjoy the ergogenic effects. Loading may saturate the muscles a little more quickly, but it’s not necessary at all. You can take the standard five to 10 grams per day. If you are consistent with your supplementation, this saturation will build up naturally over time — there’s no need to rush it with loading. (22)

How to Choose the Best Creatine for You

When you’re ready to buy a creatine supplement, you may be overwhelmed by the supplements available and what types of creatine you have to choose between. Some of the main factors to consider are price, dosage, type of creatine, and formulation. We break down each below to help guide your decision-making process, so it feels exciting rather than overwhelming.

Price

The price of a supplement can be one of the most influential components of your decision. We provide a pretty serious price range on this list, from around $0.39 to $2.24 per serving. These prices fluctuate depending on the formulation, ingredient list, dosage, and type of creatine that the supplement offers. If you opt for creatine monohydrate over other types, you can expect to pay less as monohydrate tends to be the least expensive form of creatine available.

A basic supplement that doesn’t have a ton of other ingredients may be less expensive than a fully stacked supplement that includes creatine in the lineup. The best choice will be whatever makes the most sense for your needs and your budget.

Dosage

The correct dosage will vary depending on how you want to approach your creatine intake. If you’re going to jump in with a loading phase (which is not necessary, but many choose to go this route) it is suggested that the most effective way to load is to take 0.3 grams per kilogram of body weight daily for the first five to seven days of loading. (23)

Once you finish the creatine loading phase you can decrease to 0.03 grams per kilogram of body weight for the following three weeks. If you’re not cycling, you can stick to the 0.03/kg/day going forward. (15) It is also suggested that those with higher muscle mass and high activity levels may want to take dosages of up to 10g daily, especially if they aren’t noticing much change from the body weight dosing. (15)

Armored with that knowledge, it may be optimal to do a bit of math and figure out what amount of creatine you’d need daily, and what supplement will best fit your needs by its specific dosage or by the ability to break your creatine down into whatever dosages you’d prefer. Some people like taking pills because it’s a mess-free way of dosing out specific amounts, while some prefer powder, so they aren’t tied to dose by the gram.

Type of Creatine

As you may know, there are several types of creatine to choose from, and depending on your needs, one may be better suited than another. If budget and research-backed supplements are what drive you, creatine monohydrate may be your best bet. It is the least expensive and is widely researched. Micronized creatine is a more dissolvable formulation, meaning it has better mixability than other forms. (15)

If you happen to suffer from digestive side effects when you supplement with creatine, opting for a buffered formula or creatine with a different pH (such as kre-alkalyn) may be more digestible and therefore cause less discomfort. You may also opt to use creatine HMB, which has been linked to potential fat loss and strength gains. (9) Ultimately, the best type of creatine is the type that makes sense for your lifestyle and your goals, but you’ll want to consider which type makes the most sense for your personal needs.

Formulation

This is another important factor to think about when picking the perfect creatine supplement for your stack. There is no wrong formulation when it comes to our picks, but there is likely one that makes more sense for you over the others. Some of the factors when it comes to choosing would be whether you want a pill formulation or a powdered supplement. If you have a hard time swallowing pills, a powder may be your best bet. If you prefer to mix your creatine with your other supplements like beta-alanine or a post-workout supplement you may want to go with an unflavored powder option. Or, if you prefer flavored options, we recommend those, too.

You’ll also want to think about whether you want a straight supplement that contains no other ingredients. You may prefer a pre-workout where creatine is just one of many ingredients, or a supplement where creatine is the star of the show but still boasts some extra ingredients. This will all be dependent on your goals, your preferences, and your desire to stack your supplement or keep your creatine separate.

What’s the Best Type of Creatine?

The general sentiment among nutrition experts is that creatine monohydrate is, for most people, the best bet. It’s the cheapest form, and more importantly, it’s the most well-researched. Hundreds of studies have been performed on creatine monohydrate, and there’s no evidence of ill effects, whereas many of the more novel forms of creatine have one or sometimes no studies supporting them.

Some people indeed experience stomach cramps when they consume creatine monohydrate, and it’s possible that taking creatine with a different pH — usually creatine hydrochloride or buffered forms — can have a different effect on stomach acid and make for creatine that digests more easily. As far as we know, easier digestion is a serious perk, but doesn’t necessarily mean it’s more effective or that you need less of it to achieve the desired result.

That’s the long and short of it: monohydrate for almost everyone, hydrochloride if that gives you stomach issues. But if you’re curious about other kinds, check out these 10 kinds of creatine and what they all mean.

How Much Does Creatine Cost?

The price of creatine varies depending on which type of creatine you buy, and what other supplements are included in the product. The good news though? Creatine is a very inexpensive supplement compared to others on the market.

Creatine monohydrate is the most basic form of creatine and is generally going to be the least expensive. Creatine hydrochloride can potentially absorb better than monohydrate, which can be more desirable for some athletes. It may also be a product that’s easier on the stomach, and may potentially kick in faster. Creatine HCL tends to be a little more expensive than monohydrate for that reason.

At the top of the charts is creatine that’s enhanced with other supplements (like HMB). These creatines tend to be the priciest because their potential effects can be more powerful and nuanced than those of plain creatine taken on its own.

Best Creatine Overall	Transparent Labs Creatine HMB	$49.99 $1.66 per serving
Best Creatine Monohydrate	Jacked Factory Creatine Monohydrate	$34.99 $0.41 per serving
Best Creatine for Muscle Growth	Transparent Labs Creatine HMB	$49.99 $1.66 per serving
Best Creatine for Bodybuilding	Huge Supplements Creatine Monohydrate	$29.95 $0.99 per serving
Best Tasting Creatine	Transparent Labs Creatine HMB	$49.99 $1.66 per serving
Best for the Money	Jacked Factory Creatine Monohydrate	$34.99 $0.41 per serving
Best Creatine for Mixing	Xwerks Lift	$49.00 $0.61 per serving
Best Pre-Workout with Creatine	KAGED Pre-Kaged Elite with Creatine	$44.95 $2.24 per serving
Best Post-Workout with Creatine	Huge Supplements Formula XII	$64.95 $2.16 per Serving
Best Creatine for Men	Swolverine Kre-Alkalyn	$69.99 $1.16 per serving
Best Creatine for HCI	Kaged Creatine HCI	$29.99 $0.39 per serving
Best Creatine for Bulking	Transparent Labs Creatine HMB	$49.99 $1.66 per serving
Best Creatine for Cutting	Swolverine Kre-Alkalyn	$69.99 $1.16 per serving
Best Creatine Pills	Huge Supplements Creatine Monohydrate	$29.95 $0.99 per serving
Best Creatine for Beginners	Bulk Supplements Creatine (for 3.5 oz)	$14.96 $0.74 per serving
Best Creatine for Women	Legion Recharged	$59.99 $1.00 per serving

Though the prices vary, the general price range tends to be anywhere between $0.39 to $2.24 per serving, or $20 to $60 per box or bottle, depending on the number of servings in the container and the type of creatine you’re buying. You can expect to pay $1.11 per serving on average, but know it can fluctuate lower or higher depending on your needs.

When Should I Take Creatine?

Since creatine can help pull water into your muscle cells, taking it with water is the best way to ensure you’re giving the supplement the tools it needs to slay the job. Plus, without water, creatine monohydrate may cause cramping or stomach discomfort.

The effects of creatine accumulate over time — the longer you consistently take creatine, the more consistently saturated your muscles will be. If you want to have particularly saturated muscles during exercise, creatine can be taken 30 to 45 minutes before or after exercise. However, studies have shown that taking creatine post-workout is better overall for body composition and strength. (23)

Final Word

Creatine works by drawing water into your muscles, and this hydration over time can potentially provide more power to boost athletic performance. You can choose from creatine monohydrate, creatine hydrochloride, or creatine with added supplements — all will generally have the same effects; you just need to decide which one will suit your lifestyle and workout regimen best.

Once you’ve weighed your options, let this list be your total guide to all things creatine — what it can be used for, what you should consider before buying, what you’re going to pay for it, etc. After all, we’ve already used these best creatine supplements to do the heavy lifting here, so why should you have to?

FAQs

What are the benefits of creatine?

Creatine has strong links to improve power output similar to pre-workout — basically better performance in strength workouts. Among people who don’t consume much meat, supplementing creatine may also improve some areas of cognition. What many people take creatine for, though, is because it draws more water into the muscles, meaning it makes them bigger. That’s an aesthetic boost that many people enjoy.

Is it safe to take creatine everyday?

It’s usually fine for most people to take daily, but we suggest checking with your health care provider before starting any new supplement or exercise routine.

Can I mix creatine with protein?

You absolutely can. Many people prefer to take creatine, especially unflavored creatines, with their protein shakes or smoothies to make it a bit more palatable. Feel free to mix away!

How long does creatine take to work?

Creatine plays the long game. The concept is that creatine supplementation is intended to increase the amount of time that you can lift using the explosive phosphocreatine system. Over time lifting more may lead to more muscle mass and strength. Some people may notice intramuscular water retention within the first week that usually stabilizes pretty quickly, but tangible strength and mass benefits may take weeks or months to truly notice.

Do I need to load creatine?

Not really. A lot of people suggest taking 20 to 30 grams per day for the first week, then dropping to five grams per day for about a month, then taking a week or two off and repeating the cycle. But taking five to 10 grams per day consistently seems to be just as useful. If you want the “bigger muscles” benefit of creatine as soon as possible, then loading for a day or two might be worth it.

How much does creatine cost?

Creatine can vary in its pricing because it is such a versatile product. If you’re budget-conscious, this list has choices that go as low as around $0.39 per serving, and as high as about $2.50 per serving with many options in between those prices. The average price for creatine is $1.11 per serving, but it’s important to note that not all of these supplements are straight creatine. We include some pretty stacked pre-workout supplements that contain creatine, which may make the average price a bit higher than market.

What's the best type of creatine?

Creatine monohydrate is far and away the most researched and best supported form of creatine. Dozens and dozens of studies support it; no other form of creatine has more than five studies. There’s no evidence any of the other forms, like creatine hydrochloride, nitrate, Kre-Alkalyn, (and so on) are more effective. The main exception is if creatine monohydrate gives you stomach cramps. If this is the case, a form like hydrochloride or nitrate might be easier on your belly.

What is the best creatine supplement?

Although this may be dependent on your individual needs, we think that Transparent Labs Creatine HMB supplement is the best choice. It comes with no other ingredients beyond creatine monohydrate and HMB, and has a clinically effective dose of 5,000mg per serving. It also is totally unflavored, so it mixes well with anything.

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