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Step-ups are a staple exercise for the lower body. Start off with your body weight and a low step, and work your way through the following progressions: STEP HEIGHT1. Low2. Medium3. High DIRECTION OF MOVEMENT1. Reverse2. Side3. Forward LOADING IMPLEMENT1. Dumbbell2. Barbell (Back)3. Barbell (Front) If balance is an issue, use s...

Step-Up Progressions
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  • John Paul Catanzaro
    The Elite Trainer

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Sprint Snacks

August 02, 2021 | John Paul Catanzaro

“When do you exercise?” I get asked that a lot. This is what my regimen looks like these days: Monday - Strength Training (Upper Body - Vertic

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The Magnesium Fix

July 22, 2021 | John Paul Catanzaro

Here are some interesting notes on magnesium from the book The Mineral Fix... Vitamin D supplementation is necessary for most people, but taki

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Get Strong on Chin-Ups and Dips

July 21, 2021 | John Paul Catanzaro

Amanda and Heather show what hard work, consistency, and proper training can do. It was once a struggle for these ladies to do just one chin-up and d

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Build Happy Shoulders

July 14, 2021 | John Paul Catanzaro

You’re only as strong as your weakest link. By now, you must be sick of hearing that phrase! We all know that the big prime movers are at the me

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Periodization of Shoulder External Rotation

June 22, 2021 | John Paul Catanzaro

Correcting muscle imbalances should be a primary goal when designing strength training programs. With most individuals, a significant discrepancy exi

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Tibialis Anterior Band Pull

May 07, 2021 | John Paul Catanzaro

It’s such a mad world these days that many people neglect to train their tibialis anterior. This is one muscle you should give a “shin” about!

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Back Side Step-Ups

May 05, 2021 | John Paul Catanzaro

The general rule of thumb with step-ups is height before load: determine the appropriate height first, then choose an appropriate load to accomplish

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Strength Training is the Fountain of Youth

May 04, 2021 | John Paul Catanzaro

If you want to turn back the biological clock, you need to lift weights. It's not just my opinion. Researchers from Tufts University have determined

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Strong Toes Prevent Falls

April 25, 2021 | John Paul Catanzaro

The loss of muscle mass, strength, and function as you age can increase the risk of falls. Weak muscles and bones are often the culprits. Elders do n

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Vitamin D is Not Fake News

April 23, 2021 | John Paul Catanzaro

Lately, there's been some suggestion that vitamin D is "fake news." Here's what the research has to say about that: Analysis of vitamin D level am

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Standing One-Arm Rope French Press

April 09, 2021 | John Paul Catanzaro

When performing a One-Arm French Press, I prefer to use a rope attached to a mid-pulley rather than a bulky dumbbell. There’s ample clearance with

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Is Balance Training Worth the Risk?

April 07, 2021 | John Paul Catanzaro

When you’re young and resilient, falling off a balance board may not be a big deal. That’s not necessarily the case as you get older. https:/

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Negative-Accentuated Lying Leg Curls

April 01, 2021 | John Paul Catanzaro

Here are two ways to perform negative-accentuated lying leg curls. Method #1 https://youtu.be/oKFPG5lr554 Lift with two legs, lower with one.

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The Deset Week

March 27, 2021 | John Paul Catanzaro

This may be a surprise to you, but muscle does not grow in the gym. You can have a great training program in place, but if you’re not able to recov

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A Game Changer

March 26, 2021 | John Paul Catanzaro

Stretching, foam rolling and mobility drills may be a pain in the butt as you prepare for a workout, but not a massage gun. A minute or two with this

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Wide-Grip Side-To-Side Pull-Up

March 17, 2021 | John Paul Catanzaro

Here’s a great way to emphasize the top of the range during pull-ups. When doing a Wide-Grip Side-To-Side Pull-Up, your chin must stay above the ba

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Full Squat Calf Raise

March 04, 2021 | John Paul Catanzaro

With the recent gym closures, many people have been forced to train at home. You can target most of the major muscles with limited equipment except f

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Curcumin for Weight Lifters: Yes or No?

March 03, 2021 | John Paul Catanzaro

Curcumin is a supplement often recommended to guys that weight lift because it helps to lower inflammation and improve overall joint and muscle healt

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Help Save Complementary and Alternative Medicine Treatments in Ontario

February 21, 2021 | John Paul Catanzaro

Dr. Fred Hui is an integrative medicine practitioner in Toronto, Ontario. I'm one of his biggest fans. Since my initial interest in intravenous vitam

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The Kaizen Principle

February 18, 2021 | John Paul Catanzaro

If you don’t know where you’ve been, you won’t know where to go! Without a training log, how can you truly gauge progress over time? The goa

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