As a certified personal trainer and wellness product reviewer, I’ve tried (and stopped using) several pieces of home gym equipment. I also work with a team of other expert product reviewers, some of whom have had Tonal for several years and still use it consistently.

This Tonal review describes our experience using it, including details about the equipment, workouts, accessories, and other features. We also spoke to fitness expert Rachael Gonzalez, C.P.T., C.S.C.S., about Tonal’s workout modes and how they can benefit exercisers.

Related: Best Home Gym Equipment

How I Rate Tonal

Based on our experience, we give Tonal an overall 5/5 rating. The only category where it didn’t receive a score is assembly, which doesn’t apply since professional installation is required.

Here’s a look at the scoring breakdown on a scale of 1–5:

Overall: 5 out of 5

We’re extremely satisfied with the Tonal equipment and programming. We can get a full workout without taking up a lot of space with free weights or having to pay to go to a gym and leave the house.

Durability: 5 out of 5

The equipment is durable, and we haven’t had any issues. However, moving the arms can be noisy, which may concern people installing it on a shared wall. We had one arm that clicked slightly for a while, but following the troubleshooting instructions on the Tonal website helped fix it.

Feel and Comfort: 4 out of 5

Some weightlifting moves don’t feel entirely safe or stable, so we usually replace them with ones we’re more comfortable with. The handles, bar, and rope accessories are comfortable to hold and easy to use.

Optionality/Adjustments: 5 out of 5

Tonal automatically adjusts weight as you progress, which is really nice. Some workouts have a movement replacement option where you select a modification for the recommended exercise, which has been helpful in certain instances. For example, during pregnancy, you’re supposed to avoid twisting moves, so when one of our testers started lifting after her first trimester, she could easily substitute these moves.

Functionality: 5 out of 5

Tonal has worked very well, and one of our testers says it has drastically improved her strength. When she started using Tonal in 2021, she was in the bottom 25 percent of all women. Now, she’s in the top 28 percent, and watching her score increase has motivated her to keep improving.

Tonal

• Dimensions: 21.5" W x 50.9" H x 5.25" D
• Display: 24-inch touchscreen
• Max Weight: 200 lbs (100 lbs per arm)
• Training Types: Strength, HIIT, cardio, dance, yoga, recovery, mobility, barre, Pilates, pre/postnatal
• Accessories: None included
• Warranty: 2-year limited warranty
• Return: 30-day money-back guarantee

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What Is Tonal?

The Tonal machine is a wall-mounted smart mirror with a built-in touchscreen and two adjustable arms that extend from the sides of the machine and can be moved up and down depending on what exercises you’re doing. You can choose between an on-demand or live instructor-led class or do your own exercises using the Free Lift option. Throughout each class and in Free Lift mode, a trainer explains how to adjust the arms and attach accessories and demonstrates proper form.

Workouts on the built-in workout app include weightlifting exercises such as squats, deadlifts, shoulder presses, lat pulldowns, tricep extensions, curls, and bench presses. The movement library has over 170 exercises to choose from. Each exercise is performed under the resistance of a cable pulley system using a bar, rope, or handle attachment, with up to 100 pounds of resistance per side for a combined 200 pounds.

Related: Best Functional Trainers

Tonal recommends weights for each session based on an initial assessment, and your progress and performance determine adjustments. It offers unique weight modes, video form feedback, and floor workouts such as yoga and Pilates. The Tonal app also gives you access to workouts that don’t require the machine arms, so you can work out on the go.

Tonal Technology

Tonal uses artificial intelligence—Coach AI—to track progress, movement, and data from your workouts to make adjustments, weight recommendations, program suggestions, and more. You don’t have to worry about answering questions like: What do I need to work on today? What weights should I use? Should I focus on my lower body or do a full-body workout? Instead, one tap of the 24-inch touchscreen reveals an interactive library of on-demand and live classes or workout programs. Even in Free Lift mode, an option often used by experienced lifters, Coach AI tracks your data and makes adjustments and weight recommendations.

The first time you use Tonal, you’ll complete the Strength Assessment, which starts by choosing from the following goals:

• Gain strength by focusing on large muscle groups and increasing resistance
• Improve performance with sport-specific training such as cycling, running, or swimming
• Boost energy with upbeat cardio workouts
• Build muscle with high-volume hypertrophy training
• Get lean with HIIT
• Maintain fitness with well-rounded workouts

After selecting your goal, you’ll indicate whether you are a beginner, intermediate, or advanced exerciser and perform several movements—including a seated lat pulldown, seated overhead press, bench press, and neutral grip deadlifts—to help Coach AI get to know you and adapt to your needs, much like an online personal trainer. Your strength assessment results are used by Coach AI as a baseline when selecting the weight for each movement and to recommend workouts and programs.

While this is a good starting point, it could be better. It’s hard to assess your overall fitness based on a single workout—what if you had an off day? Tonal addresses this by learning more about your strength level based on your performance in subsequent workouts and adjusting the weight settings to reflect your strength better.

During daily training sessions, it uses metrics such as time under tension, power output, range of motion, weight, and time to make weight adjustments and measure progress. Coach AI can detect when your form isn’t correct using your positioning, range of motion, and pacing. If it senses uncertain quality, it provides audible and on-screen reminders and feedback or turns off the weight. For example, the resistance shuts off if the bar tilts during a bench press because it suggests the movement is incorrect or unstable. If it senses you are moving the weight too easily, it increases the load each rep so you get the intended stimulus of the workout.

Weight Modes and Expert-Led Workouts

Another impressive feature is the four weight modes: Spotter, Burnout, Chains, and Eccentric. In Spotter mode, Tonal senses when you are struggling with a rep, lowers the weight so you can complete it, and returns the weight for the next rep to re-challenge your strength. Burnout senses fatigue and reduces weight until you finish the set. The Chains mode replicates the feeling of putting chains on the barbell by increasing the resistance during a lift’s concentric or shortening phase. Eccentric increases the resistance as you release the weight for more time under tension, which may help muscle growth.

Tonal enables each mode automatically during live and on-demand workouts. This automation creates a seamless transition between segments like supersets, where you concentrate on opposing muscle groups with little rest in between. If you want to work out with a partner, weight adjustments for both parties are automated.

Experienced experts lead each workout by demonstrating and talking you through set up and proper form. Even if you choose to follow the Free Lift setting or build a custom workout using the extensive movement library, there are video explanations of how to perform each movement. When you enable a specific weight mode, the weight is adjusted automatically, or you can adjust it manually on the screen using the dial. Interestingly, you can adjust the weight in one-pound increments, an uncommon feature in most cable machines and free weights, which typically adjust in 2.5 or five-pound increments.

To access these features, you’ll need a paid membership for $60 monthly, and Tonal requires a subscription for the first year. The only way to use Tonal without the membership is to manually set the weights to perform unguided exercises like a cable machine.

Tonal Equipment

The purchase price of $3,995 includes the machine (which includes the touchscreen and arms) and no accessories. Aside from the floor workouts, most workouts use the arms and attachments, so Tonal isn’t usable without them. While you can use attachments from other brands, you’ll need to purchase T-lock adapters from Tonal for $43.

The smart accessories bundle from Tonal costs $495. If your budget allows, I recommend buying it because it includes everything you need to start using your Tonal immediately. Each accessory is available separately, so you can also choose what works best for you. Here’s a breakdown of what the bundle includes and pricing for each item individually:

• Two Bluetooth-enabled smart handles, $250
• One Bluetooth-enabled smart rope, $50
• One Bluetooth-enabled smart bar, $75
• Weight bench, $85
• Foam roller, $40
• Workout mat, $50

The smart accessories have a safety feature to turn the weight on and off with a button rather than by touching the screen, so you can position yourself before loading. The handles have a button on the side that’s easy to reach while gripping, and the rope and bar come with an attachable clip.

How to Work Out With Tonal Home Gym

As a beginner, our tester initially thought working out with Tonal was intimidating, but it’s a simple process once you learn how the smart home gym works. With a membership, you can choose between live and on-demand classes or a progressive program. Based on your Strength Score established in the initial assessment, the recommended weights are set automatically for you.

From there, you follow the trainer’s instructions and on-screen prompts to set the arms and choose the right accessories for each move. Tonal automatically adjusts the weight, counts reps, and provides form feedback as you progress through the workout. There’s even an audible cue when you have two reps left, so you know what to expect if you’re facing away from the machine.

Free Lift allows you to choose from the library of movements and do as many sets and reps as you’d like. Much like the classes, the screen displays your live stats, and you receive a workout summary with your time under tension, range of motion, power output, and total volume lifted.

You can do floor workouts such as cardio, yoga, and barre directly on Tonal or by using the Tonal app on another device.

Workout Programs and Exercises

Strength training is the main draw of Tonal, so most of Tonal’s content focuses on weightlifting and HIIT training with weights. In addition to the four weight modes mentioned earlier, there are two custom modes:

• Recovery Mode: Decreases recommended weight; very useful for when you’re sore, not feeling well, or recovering from an injury
• Smart Flex: Adds and subtracts weight at the strongest and weakest points of each rep

Gonzalez says these options add variety and challenge, enhancing strength gains and training overall. “Diversification in your routine keeps you engaged and introduces new challenges,” she says. “Plus, variation can help you push past a training plateau.”

Trainer-led workouts on Tonal automatically implement these modes depending on the intended stimuli, but you can activate them manually in the settings for any workout. You can adjust the weight at any point during your workout using the dial on the screen.

“When training, I’m always super mindful of how my body feels and take it easy when I need to, so the Recovery Mode option would work well for when you’re sore or just want to move,” Gonzalez says. “I really like the eccentric-focused mode. During the eccentric portion of a rep, the muscle lengthens while under tension,” she says. “The eccentric portion of a lift occurs when you are lowering the weight, moving against the opposing force of gravity, and research shows controlled lengthening of the muscle fibers contributes to overall strength and muscle development.”

In addition, there are several other types of workouts available on Tonal, including:

• Barre
• Boxing
• Cardio
• Dance Cardio
• Kickboxing
• Meditation
• Mobility
• Pilates
• Pre and Postnatal
• Recovery
• Strength
• Warm-up
• Yoga

Tonal has a massive catalog of guided workouts and workout programs and a library of over 200 bodyweight moves to allow you to build custom workouts.

The guided programs range from three to five weeks and focus on goals like improving overall fitness, gaining lean muscle mass, and burning fat. For example, Fundamentally Fit guides you through basic movement patterns, and House of Volume uses progressive overload to build strength. Many users on Reddit recommend Four Weeks to Fat Loss, a combination of resistance training and HIIT to maximize energy output. One says, “Four Weeks to Fat Loss did amazing things to my body composition! Doing that program was when I really started to see a difference in how my clothes fit.”

Tonal Accessories

The smart handles help replicate moves performed with dumbbells and kettlebells, like hammer curls, bicep curls, or goblet squats. The smart rope can copy moves with a rope or chains, like pull-throughs or tricep extensions. Finally, the bar can replicate barbell moves such as deadlifts and bench presses. You can purchase accessories from another brand, but the smart accessories bundle from Tonal has Bluetooth connectivity, so you can press a single button on the accessory to turn the weight on or off.

If you buy third-party accessories, you must purchase T-locks from Tonal to attach them securely. Additionally, you’ll need to turn the weight on and off directly on the touchscreen.

Tonal Instructors

Tonal has a roster of expert instructors based in its New York studio and guest coaches who occasionally provide unique content. These fitness experts have diverse backgrounds, from competitive athletes to sports medicine.

All Tonal-created workouts are instructor-led, so you’ll hear tips about form and safety throughout. Each instructor brings a unique style, personality, and expertise to the table, and Tonal users generally find instructors they prefer. For many, this provides the experience of working with a personal trainer, and several of Tonal’s past and current coaches offer personal training services outside of Tonal. For these reasons, Tonal allows you to filter workouts by instructor.

App Connectivity

The Tonal app allows you to access your workout history, create workouts, and do floor workouts directly from your phone. The only thing you can’t do on the Tonal app is weightlifting workouts that require using the resistance cables.

In addition, Tonal connects to several fitness apps, including Apple Health, Google Fit, and Strava. It also syncs with several heart rate monitors using Bluetooth, and you can connect to your Amazon Music or Apple Music account to stream or choose from the 14 stations on Tonal Radio.

Community

Tonal has several features to help keep members engaged with the community and the equipment.

First, there are several achievements you can earn for performing certain types of workouts, working out on holidays or birthdays, or reaching milestones like weekly streaks or 1,000,000 pounds lifted. Your workout summary lists the badges and milestones reached and your progress toward the following milestones. The Total Achievements Card shows how many workouts you’ve finished, the pounds you’ve lifted, and the longest weekly streak you’ve completed. You earn badges by trying a new workout type, training consistently, and working out at a different time of day. These achievements can be shared with friends and family using the mobile app.

The Tonal Leaderboard ranks all active exercisers based on how many days or hours they’ve used Tonal in the last 30 days, so the more you train, the higher you’ll rank.

Your Strength Score increases from the baseline as you get stronger and demonstrate progress during workouts. These improvements are calculated based on your historical workout data and are a huge source of motivation for many Tonal users. Using a percentage-based comparison, you can see how your Strength Score ranks against others, so some friendly competition is involved.

Tonal has a very active social media community if you prefer direct interaction with other members. The brand’s private Facebook community, The Official Tonal Community (OTC), has over 53,000 members and regularly hosts workout challenges and live discussions with Tonal trainers.

What It’s Like to Use Tonal

Our tester has had Tonal for over two years, and she’s used it consistently the entire time, only stepping away briefly for injury recovery and pregnancy.

Before Tonal, despite being fully aware of the benefits of resistance training, she had no weightlifting experience beyond the occasional half-hearted kettlebell or dumbbell workout.

Tonal takes all the guesswork out of resistance training so you can lift the weights and reap the benefits, which is our favorite thing about it. You don’t have to worry about setting weights, planning workouts, increasing weights or reps, or tracking your progress.

At first, our tester didn’t understand Tonal’s difficulty levels. She thought the Beginner, Intermediate, and Advanced class levels aligned with strength and fitness experience, but they correlate with the technicality of the moves involved. Beginner classes may include heavy weights if recommended by your Strength Score and the algorithm. The “beginner” aspect is that the workout moves are less technical, making effective strength training accessible to those who might typically be considered “casual” fitness enthusiasts.

Our tester says Tonal is a lot of fun. She’s discovered she loves lifting weights, and when she misses a few workouts, she gets antsy about getting started again. Tonal introduced her to barre, a ballet-inspired floor workout she’s grown to adore. There aren’t many new floor workouts, which is sad because she loves the barre and pre/postnatal classes.

Our tester has attended live classes, but she doesn’t very often. Sometimes, she struggles with the pacing for floor/cardio workouts but finds the weightlifting workouts easy to follow. Mostly, she sticks to on-demand workouts because she appreciates the guided warm-up, exercise, and cool-down.

One concern users in the Tonal Facebook community raise is the lead trainer demonstrates the moves during a live workout, which is not true for on-demand classes. These workouts use the lead trainer’s voiceover and cut to another trainer demonstrating the exercises. This inconsistency doesn’t bother us, but some say it disrupts their flow or makes it harder to follow.

Instructors With a Variety of Styles

The instructors showcase their personalities, and none of the workouts our tester watched seem overly scripted or cheesy. Tonal recently moved their studio from California to New York and replaced the coaching staff. Our reviewer had grown accustomed to the “old” coaches and still gravitates toward their workouts because she likes their calm demeanor. Some coaches have a bubbly, energetic coaching style, and others take a tough-love approach.

These trainers have diverse professional backgrounds to support the workouts they design. For example, when our tester’s doctor cleared her to work out after a knee injury, she found Coach Liz’s workouts helpful because the coach is also a physical therapist.

More Strength, Mobility, and Range of Motion

Our tester completed several of the guided programs and saw consistent strength gains from each program. The programs can get repetitive, though, since many of them repeat the same two or three workouts for the duration of the program.

When our tester started using Tonal, her Strength Score was 133, and she was in one of the lowest percentiles of all female Tonal members. Although her progress has been slow, her Strength Score is now 354, and according to Tonal, she’s stronger than 82 percent of all female users. Something about getting higher and higher in those percentiles is supremely motivating for her. In addition to her soaring strength, she’s experienced improvements in her mobility and range of motion.

Related: Best Resistance Bands

What We Love About Tonal

• It makes strength training straightforward by calculating your starting weight, providing well-designed workouts, and automatically increasing weight as your strength improves.
• It’s fun to use and features a huge variety of workout types in addition to strength training.
• Trainers have different areas of expertise and varying coaching styles.
• It works to increase your strength, and it offers tons of ways to track your progress or to compete against yourself or others.
• It chooses weight based on your progress, so you can avoid advanced technical moves and still build strength.

What to Consider About Tonal

• Tonal is a substantial financial investment. The total cost for the first year is over $5,000, which includes tax, installation, the smart accessory pack, and the required first year of paid membership.
• It may not be appropriate for advanced weightlifters. If you’ve been training for a while and built up a lot of strength, you may not get a considerable benefit from Tonal since it maxes out at 100 pounds per arm.
• Tonal requires a lot of space for the arms to extend fully and for you to spread out to perform all the moves. If you have limited floor space, it may not be a good fit for you.

How Much Is Tonal?

The base price of Tonal is $3,995, and the optional smart accessories bundle (which we highly recommend purchasing) is an additional $495. Professional installation, which is required, costs $295. Several users on Reddit report signing a Release of Liability waiver and installing it themselves, but there is no option to remove the installation charge at checkout. Tonal often runs promotions and offers free shipping and installation.

A subscription is required for the first year and costs $60 per month. You can discontinue the membership after one year, but you’ll lose access to many features.

If you purchase Tonal, the optional smart accessories bundle, and the required one-year subscription, the total cost of Tonal within the first year is roughly $5,500 before taxes, not including delivery and installation.

Tonal Subscription

A monthly subscription costs $60 per month and isn’t technically required after you’ve completed your first year of membership.

You can only use Tonal as a cable machine for free lift workouts, and without a membership, you won’t have access to any Tonal content, weight modes, workout or strength data, history, or custom workouts.

Assembly and Installation

The Tonal website says professional installation is required. Before purchasing, you’ll need to complete a survey providing additional information for the installers, such as where to set up Tonal and the stud spacing in your walls.

If they determine you don’t have an appropriate place to install it, there are solutions. The brand offers wide-mount adapter bars and installation kits for metal studs. If you have concerns about where you can have Tonal installed, contact the brand’s customer service team for help. Typically, installation fees are $295, but Tonal occasionally offers free delivery and installation.

If you move, you’ll need to schedule a professional reinstallation. Tonal offers relocation packages for moving homes or simply relocating furniture to another room. Relocation fees range from $300 to $500 plus taxes, depending on your chosen service.

Tonal does not cover damage caused by attempting to install or reinstall the home gym, and if you choose this option, Tonal requests you sign a Release of Liability waiver.

Warranty and Customer Service

Tonal offers a two-year limited warranty on the trainer and touchscreen, which covers parts, shipping, and labor. The smart accessories have a one-year warranty for parts plus shipping and labor. For such a premium (and expensive) piece of equipment, a five-year warranty on the device would be nice—and more comparable to warranties offered by other premium fitness equipment brands.

Tonal customers have had mixed experiences with customer service. Some say customer service quickly and competently addressed their concerns, while others say they needed more urgency from the customer service team.

What Customers Say About Tonal

The Tonal website has several glowing reviews from its users, many of whom say they have canceled their gym memberships while drastically improving their strength and fitness levels. Several reviewers are excited about their progress and enjoy the objective tracking data from workouts.

Tonal has a 2.⅖ on Trustpilot. Several critical reviews mention installation, maintenance, and customer service issues. Tonal partners with a third-party company for delivery, installation, and repairs, and many concerns center around problems with this specific company rather than Tonal itself. Positive reviews mention the variety of workouts, convenience, and ease of use.

People on Reddit say they work out more frequently with Tonal and enjoy the extra time saved from skipping gym commutes. Several mention the cable resistance feels heavier than free weights, so the maximum poundage is not a limiting factor. One user says they wish to see a floor-based alternative in the future for those who rent or need to move.

Who Tonal Is Best For

Tonal is ideal for people who are interested in weightlifting but need guidance and support to get started and see results. It’s a great fit for athletes and highly active people who want to advance in strength training to support their athletic endeavors and fitness goals.

Likewise, many dedicated weightlifters have switched from using free weights to this comprehensive, versatile system. Tonal is an excellent option if you dislike going to the gym and prefer an all-in-one home gym solution.

Who Tonal Will Not Work For

Tonal isn’t ideal for people outfitting their home gym on a limited budget. For Tonal’s high price tag, you could buy a complete set of dumbbells or other free weights and other equipment or pay for several years of a gym membership.

Additionally, Tonal likely won’t be a good fit for advanced weight lifters already at or near the maximum of 100 pounds per arm offered for many lifts.

This machine requires adequate space to extend the arms to fully perform all necessary movements. If you live in a small or cramped space, it may not work for you.

How We Tested Tonal

Our tester has had Tonal for over two years. Here are some of the criteria she used to evaluate Tonal when she first received it, and which are still very important to her two years later:

• Programming: Fun and engaging content and motivating features were imperative to help her stay interested in using it regularly. Since she’s used it consistently for the past two years, she can safely say Tonal delivered in this regard. She loves the variety of workouts, the automatic weight increases as she gets stronger, and the different ways Tonal promotes friendly competition with herself and others.
• Safety: Our tester was a beginner at weightlifting when she started using Tonal, so she was concerned she might injure herself. Fortunately, Tonal has several built-in safety features to help prevent injuries. Her favorite safety feature is how the weight automatically turns off if the bar gets tilted during use. The real-time form feedback helps her self-correct during a set, and the coaches often discuss additional safety tips during workouts.
• Durability: Some reviews stating Tonal failed shortly after purchase made our tester nervous, but she’s had no problems. The arms still function well and move easily, and the software is fast and responsive.
• Ease of Use: Tonal is extremely easy to use once you familiarize yourself with how the arms move and rotate. There is a slight learning curve, but our reviewer was able to pick up on the movements pretty quickly. Now, it’s nearly effortless for her to switch from one move to the next, and she doesn’t have to think about which buttons or levers to press to get the arms to move how she wants them to.
• Results: She noticed immediate improvements in her strength when she started using Tonal consistently, and even now, although her progress has slowed, she’s continuing to get stronger.

How to Try Tonal Before Buying

• You can try Tonal in person at any of the six showrooms. Check the Try Tonal locator map to see if there is a showroom near you or to book an appointment.
• If you want to give Tonal a virtual tryout at home, you can arrange a free live video call. Check Tonal’s Virtual Demo booking page to set up an appointment.

How Does Tonal Compare with Other Home Workouts?

Tonal vs. Peloton

Peloton Bike+

4.4

• Dimensions: 59" L x 22" W x 59" H
• Resistance levels: 100
• Available programming: Yes
• Weight capacity: 297 pounds
• Type: Spin

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Tonal and Peloton are very different but complement one another in several ways. Many Tonal users are also Peloton users since Tonal covers the strength training aspect, while the Peloton bike, treadmill, and rower provide heart-pumping cardio workouts. Each app offers live classes, and the monthly subscription to the Peloton App+ is $24, and Tonal costs $60.

The Peloton App One—$12.99 monthly—houses the brand’s floor workouts and has a much larger and more frequently updated library than the Tonal app. Peloton may work better if you enjoy these classes more than weightlifting. It’s more budget-friendly than Tonal, but Tonal offers a more comprehensive strength training system and programming.

Related: Best Cardio Machines

Tonal vs. Tempo

Tempo is a smart strength training system and one of Tonal’s major competitors. It utilizes free weights outfitted with sensors rather than Tonal’s electromagnetic cable system.

The Tempo Move—an equipment package with 16 weight plates ideal for beginner and intermediate use and a 12-month Tempo membership—starts at $963. It’s a more accessible system for people with limited budgets and has advanced features such as rep counting and monitoring form. Tester Jordan Smith, C.P.T., says, “It did a great job counting my reps, but it didn’t always pick up on my form.”

The Tempo Move does not come with a screen, so you have to use your phone or other device, whereas Tonal has a dedicated workout space to stream workouts from an app. The Tempo Studio has a 42-inch display and ranges from $2,963–$4,463, depending on your accessory package.

Final Verdict: Is Tonal Worth It?

Tonal can be incredible for your health, providing the structure and convenience needed to start and stick to a strength training routine. The fun programming, smart weight recommendations, and space-saving home gym setup make it a worthwhile investment for anyone interested in increasing their strength and who can fit it wisely into their budget.

FAQs

The post Tonal Review (2025): Our Experts Put the Smart Home Gym to the Test appeared first on Breaking Muscle.

Studies suggest that gymgoers should consume between 1.6 and 2.2 grams of protein per kilogram of body weight daily for growth. (1) Individuals often turn to whey protein powder supplements to help them reach these goals. Whey proteins are derived from milk sources and are a delicious and easy way to get extra protein throughout your day. We considered the best whey protein powders that are suitable for a plethora of goals and made sure we tried dozens of products so we could provide high-quality, tasty, and protein-dense whey powders for you to add to your regimen.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Our Top Picks for the Best Whey Protein Powder

• Best Whey Protein Powder Overall: Jacked Factory Authentic ISO
• Best Whey Protein for Muscle Gain: XWERKS Grow
• Best Whey Protein for Weight Loss: Legion Whey+
• Best Whey Protein Powder for the Money: Optimum Nutrition Gold Standard
• Best Tasting Whey Protein: XWERKS Grow
• Best Whey Protein Isolate: Transparent Labs Grass-Fed Whey Protein Isolate
• Best Whey Protein Powder for Recovery: MyProtein Impact Whey Protein
• Best All-Natural Whey Protein Powder: Momentous Grass-Fed Whey
• Best Whey Protein Meal Replacement: Kaged Clean Meal
• Best Whey Protein for Weight Gain: Crazy Nutrition Mass Gainer

Best Whey Protein Powder Overall: Jacked Factory Authentic ISO

Jacked Factory Authentic ISO Grass Fed Whey Protein Isolate Powder

4.0

• Protein type: Whey isolate
• Number of servings: 30
• Cost per serving: $1.20 to $1.33
• Calories per serving: 110 to 130
• Protein per serving: 25 grams, depending on the flavor
• Flavors: Cookies & Cream, Unflavored (if you buy from Amazon)
• Third-party tested: No

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Pros

• Derived from grass-fed, hormone-free cows
• Low in fat, carbs, and sugar
• Reasonably priced

Cons

• Some flavors contain gluten
• Contains sucralose

Jacked Factory Authentic Whey is one of the best protein powders you can buy due to its affordability, easy digestibility, solid macronutrient profile, and excellent solubility. Per scoop, you’ll get around 25 grams of protein from whey isolate or whey concentrate that’s derived from hormone-free, grass-fed cows. You’ll also find additional ingredients that can aid recovery. For example, the Himalayan pink salt in this protein powder may help your body’s fluid levels return to normal after a sweaty workout. (2)

Jacked Factory Authentic Whey is low in sugar, with most flavors having just one gram of total sugar and zero grams of added sugar. However, it contains sucralose and may not be the best option if you prefer to avoid artificial sweeteners. There are only one to two grams of fat per serving, which helps keep the calories low and makes it ideal for those following low-fat diets or tracking their macros.

It’s not clear whether this protein powder is third-party tested, but it is made in a cGMP-certified facility. This means the facility must adhere to certain manufacturing guidelines to ensure the safety and quality of its products. If you compete in a drug-tested sport, you may want to check out another protein powder that is guaranteed to be safe for athletes. But for most individuals who are simply looking for a high-quality whey protein supplement at a decent price, this could be a solid choice.

Best Whey Protein for Muscle Gain: XWERKS Grow

XWERKS Grow

4.3

Protein type: Whey protein isolate

Number of servings: 30

Cost: $1.97 per serving

Calories per serving: 110

Protein per serving: 23 to 25 grams

Flavors: Chocolate, Peanut Butter, Strawberry, Vanilla

Third-party tested: No

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Pros

• High protein content
• Gluten-free and has no added sugars
• Keto-friendly
• Offers more than six grams of BCAAs per serving

Cons

• Expensive

Most people know that packing on muscle requires you to lift weights consistently and increase your protein intake. If you have the training part down but struggle to get enough protein in your diet, consider XWERKS Grow. This whey protein powder delivers up to 28 grams of protein, depending on which flavor you choose, and offers more than six grams of quality branched-chain amino acids (BCAAs) (leucine, isoleucine, and valine) per serving. BCAAs are controversial, but some research shows that BCAA supplementation can prevent muscle breakdown and promote muscular growth after training. (3)

XWERKS Grow is one of the cleanest protein powders on our list. It contains whey isolate, a filtered form of whey that has virtually no fat or lactose, which contributes to the high protein content. It’s low in fat and carbohydrates, with each flavor providing less than two grams of each per scoop. There are also no artificial sweeteners, preservatives, or other fake additives. It uses stevia as a sweetener and natural products such as cocoa beans and vanilla beans for flavor.

At around $2.00 per serving, this isn’t a budget-friendly protein powder. But if you’re searching for a top-notch whey protein supplement with a superior ingredient list to help you build muscle, it’s worth considering.

Best Whey Protein for Weight Loss: Legion Whey+

Legion Whey+

4.6

• Price per serving: $1.54 to $2.00
• Protein per serving: 21-24 grams
• Protein type: Whey isolate
• Number of servings: 30 to 78
• Calories per serving: 100 to 130
• Flavors: Apple Pie, Banana Bread, Cinnamon Cereal, Dutch Chocolate, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Cookies & Cream, French Vanilla, Fruity Cereal, Honey Cereal, Mocha Cappucino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored
• Third-party tested: Labdoor

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Pros

• Derived from cows that aren’t treated with growth hormones or antibiotics
• No gluten or added sugars
• Low in lactose due to the filtration process
• Excellent solubility

Cons

• One of the highest-priced protein powders on the market

To lose weight, you need to be in a calorie deficit, meaning eating fewer calories than your body burns each day. This doesn’t mean you need to give up your favorite supplements. However, you do need to be more mindful of their calorie content. Legion Whey+ may be an ideal whey protein powder for you because it contains less than two grams of fat and five grams of carbs, which keeps calories low. As well, it’s available in several delicious flavors, such as Salted Caramel and Chocolate Peanut Butter, which can help curb cravings for sugary treats.

The whey protein isolate in Legion Whey+ comes from grass-fed Irish cows, and grass-fed cows’ milk tends to be more nutritious than milk made from corn-fed cows. (4) There are no food dyes, artificial sweeteners, artificial flavors, or fillers. You also won’t find any added sugars. Legion Whey+ contains the natural sweeteners stevia and erythritol instead of high fructose corn syrup or other refined sugars.

Amanda Dvorak, an editor at Breaking Muscle, has used Legion Whey+ and was a big fan. “It didn’t leave me bloated or cause my skin to break out, which sometimes happens with cheaper protein powders,” she says. “It dissolved quickly in water with a shaker bottle. I also found that it mixed well with oatmeal, peanut butter, and a banana for a tasty post-workout snack.”

Best Whey Protein Powder for the Money: Optimum Nutrition Gold Standard Whey

Optimum Nutrition Gold Standard 100% Whey Protein Powder

• Protein type: Whey concentrate, whey isolate, hydrolyzed whey
• Number of servings: 71 to 76
• Cost per serving: $1.12 to $1.40
• Calories per serving: 112 to 130
• Protein per serving: 24 grams
• Flavors: Banana Cream, Chocolate Coconut, Chocolate Malt, Chocolate Mint, Coffee, Delicious Strawberry, Double Rich Chocolate, French Vanilla, Rocky Road, Strawberry Banana
• Third-party tested: Informed Choice

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Pros

• Reasonably priced
• Wide range of flavors to choose from
• Different-sized tubs to choose from

Cons

• Contains sucralose and artificial flavorings

With over 20 flavors to choose from that each offers 24 grams of protein per serving, Optimum Nutrition Gold Standard’s versatility is a major selling point. The price tag only makes it more desirable. Some of the flavor choices include Banana Cream, Chocolate Mint, Coffee, Double Rich Chocolate, Strawberries & Cream, Rocky Road, Vanilla Ice Cream, and Unflavored, to name a few.

Each flavor contains between 110 and 130 calories, either one or one and a half grams of fat, and between two and four grams of carbs per serving. If you actively avoid sucralose or artificial coloring, you may want to choose a different whey protein, though, as this one contains both of those ingredients.

Bulk buying options mean you will pay less with the purchase of a bigger tub of protein — up to ten pounds, to be exact. If you opt for a two-pound tub with 28 servings in it, you’ll pay around $1.30 to $1.40 per serving, which is a very fair price for the market. If you choose to bulk buy in the five-pound tub, you’ll pay even less at just over $1.00 per serving. The more you buy, the less you pay, and the more you can focus on important things like making gains rather than your bank account.

Best Tasting Whey Protein Powder: XWERKS Grow

XWERKS Grow

4.3

Protein type: Whey protein isolate

Number of servings: 30

Cost: $1.97 per serving

Calories per serving: 110

Protein per serving: 23 to 25 grams

Flavors: Chocolate, Peanut Butter, Strawberry, Vanilla

Third-party tested: No

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Pros

• High amount of protein per serving
• No strange aftertaste
• Tastes great when mixed with water or milk
• Doesn’t have any artificial sweeteners

Cons

• Expensive

Few things are worse than trying to choke down an odd-tasting protein shake or throwing away a nearly full bag of protein powder because you can’t stand the taste. Fortunately, you don’t have to be concerned with either of these issues with XWERKS Grow.

Although this whey isolate protein only comes in four flavors, and despite the fact that it doesn’t contain added sugars or artificial sweeteners, it tastes great and is something you’ll look forward to drinking after an intense training session. And, whether you mix it with milk or water, you’ll probably wonder whether you’re drinking protein powder or a more decadent beverage.

Each scoop provides anywhere from 23 to 27.8 grams of protein, compared to other protein powders that only offer around 20 grams of protein per serving. Like all whey proteins, it’s a complete protein because it contains all of the essential amino acids your body needs to thrive. The whey comes from grass-fed cows from New Zealand, which is known for its high standards of cow welfare. 

The only flaw we can find with XWERKS Grow is the price. At around $2.00 per serving, it may be out of reach for those with a strict budget in mind. But for those willing to pay more for grass-fed whey protein powder without any fillers, it could be an investment worth making.

Best Whey Protein Isolate: Transparent Labs Grass-Fed Whey Protein Isolate

Transparent Labs Grass-Fed Whey Protein Isolate

4.9

• Price per serving: $2.00 per serving
• Protein per serving: 28 grams
• Protein type: Whey protein isolate
• Number of servings: 30
• Calories per serving: 120 to 150
• Flavors: Chocolate Peanut Butter, Cinnamon French Toast, French Vanilla, Milk Chocolate, Mocha, Oatmeal Chocolate Chip Cookie, Strawberry, Unflavored, Vanilla Peanut Butter
• Third-party tested: Yes, by independent labs

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Pros

• Free of gluten, GMOs, artificial preservatives, artificial sweeteners, and artificial colorings
• Has a higher protein content than many other options
• Low in fat, sugar, and carbs
• Good solubility

Cons

• Costs more than other whey protein powders

If you’re looking for a powder that is high in protein but low in carbs, fats, and lactose, a whey isolate is the right choice for you. An isolate is formulated similarly to other whey by adding enzymes to the milk, extracting the milk curds, and pasteurizing the leftover liquid whey. However, an isolate goes through an extra process that concentrates and then isolates it. This process leaves it at 90 percent protein by weight and ditches most of the fats, carbs, and lactose. (5)

With sweet macros, delicious flavors, and no artificial ingredients, Transparent Labs Whey Protein Isolate is hard to beat. This formula boasts an impressive 82 percent protein-to-weight ratio, with around 28 grams of protein per 34-gram scoop. The flavor choices are pretty solid as well. It comes in classics like Milk Chocolate and French Vanilla but also offers some more interesting flavors, such as Oatmeal Chocolate Chip Cookie.

One of the only downsides is that isolates are generally more expensive than other types of whey protein. You’ll see that reflected in this price per serving, which is around $2.00. Still, you may want to give it a try if you’ve struggled to find a whey protein isolate that can help you reach your goals.

Best Whey Protein for Recovery: MyProtein Impact Whey Protein Powder

Myprotein Impact Whey Protein Powder

3.8

• Protein type: Whey protein concentrate
• Number of servings: 10 to 200
• Cost: $0.95 to $1.30 per serving
• Calories per serving: 100
• Protein per serving: 19 grams
• Flavors: Birthday Cake, Chocolate, Chocolate Brownie, Chocolate Mint, Chocolate Smooth, Chocolate Stevia, Cinnamon Cereal, Fruity Cereal, Marshmallow Cereal, Mocha, Salted Caramel, Strawberry Cream, Unflavored, Vanilla, Vanilla Stevia, White Chocolate Peppermint
• Third-party tested: No

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Pros

• Lots of flavors to choose from
• Available in bags up to 5.5 pounds
• Affordable
• Great taste and solubility

Cons

• Uses sucralose and artificial flavors

Protein is an important part of muscle recovery. Whey protein may be a superior form of protein due to its high amino acid content and its ability to be rapidly digested. (6) A serving of MyProtein’s Impact Whey offers 19 grams of whey protein concentrate to help your muscles grow back bigger and stronger after strength training.

Amino acids may be another important ingredient for potential recovery benefits. They are known as the building blocks of protein. One study suggests that ingesting BCAAs regularly can result in decreased perception of delayed muscle onset soreness (DOMS), leading to quicker recovery and getting back to the gym sooner. (7) With each scoop of Impact Whey, you get 4.5 grams of BCAAs.

This formula comes in 17 delicious flavors to make your recovery process easy and delicious. I personally love mixing the Chocolate Mint flavor in a cup of coffee — it tastes like a Peppermint Mocha from Starbucks! However, the downside is that Impact Whey uses sucralose and artificial flavors, which may be a turnoff for some.

Best All-Natural Whey Protein Powder: Momentous Grass-Fed Whey

Momentous Grass-Fed Whey Protein

4.0

• Number of servings: 24
• Cost per serving: $2.70
• Calories per serving: 90 to 100
• Protein per serving: 20 to 23.27 grams
• Flavors: Chocolate, Unflavored, Vanilla
• Third-party tested: Informed Sport, NSF Certified for Sport

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Pros

• Includes digestive enzymes to aid nutrient absorption and support digestion
• No added sugar
• Gluten- and soy-free

Cons

• The protein content of the flavored options is on the low side

Momentous has appeared on our lists of the best collagen and best creatine supplements, and we couldn’t leave it off our choices for the best whey protein powder. Unlike some protein powders with long lists of ingredients, most of which are fillers, Momentous Grass-Fed Whey’s ingredients list includes just a few items. It does have things like silica that acts as an anti-caking agent, but you won’t find many other artificial or unnecessary ingredients.

Some protein powders are only palatable when mixed with milk or blended into a smoothie with fruit, but that’s not the case with Momentous Grass-Fed Whey. While it won’t be as thick or decadent if you mix it with water, it still has a pleasant taste. We also love that it contains digestive enzymes to help your body absorb it more rapidly and prevent bloating. It’s also third-party tested to ensure it’s free of banned substances.

At around $2.70 per serving, this isn’t an ideal choice for budget-conscious athletes. However, signing up for auto-deliveries brings the cost down to a more reasonable $2.30 per serving. Plus, not many protein powders are as natural as this one. You’re paying for the reassurance that you’re consuming a safe product.

Best Whey Protein Meal Replacement: Kaged Clean Meal Protein Shake

Kaged Clean Meal Protein Shake

4.3

• Number of servings: 13 to 20, depending on how many scoops you take
• Cost per serving: $1.95 to $3.88
• Calories per serving: 240 to 360
• Protein per serving: 28 to 42 grams
• Flavors: Chocolate Peanut Butter, Snickerdoodle, Vanilla Cake
• Third-party tested: Informed Sport

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Pros

• Offers a convenient meal replacement option for on-the-go lifestyles
• Can be used for bulking due to the higher calorie, fat, and carb content
• Boasts a well-rounded micronutrient profile

Cons

• Sweetened with sucralose
• The powder can be messy

If you’re bulking, looking to replace a meal, or need some extra calories on the go, a meal replacement shake like Kaged Clean Meal may be your best bet. An extra bonus is that this pick can help fill nutritional gaps with its impressive micronutrient list.

Unlike isolates or even a whey concentrate, the Kaged Clean Meal Protein Shake offers a higher amount of macronutrients per serving. Each three-scoop serving contains seven grams of fat, 28 grams of carbs, and 42 grams of protein, as well as a total of 360 calories. The tub gives both two and three-scoop serving size options, which land at 20 and 13 servings per container, respectively. This formula comes in Snickerdoodle, Chocolate Peanut Butter, and Vanilla Cake flavors.

Most whey protein powders aren’t known for their dense micronutrient profile, but Kaged is an exception to the rule. It contains 23 various vitamins and minerals (such as vitamins A, B, C, E, and K). Twenty-one of the 23 have 40 percent of your RDI, while calcium is at 20 percent and potassium is at six percent of your RDI. To round it all out, there is an impressive fruit and vegetable profile in this supplement as well. It includes some big hitters like broccoli, spinach, kale, and two types of mushrooms.

Best Whey Protein Powder for Weight Gain: Crazy Nutrition Mass Gainer

Crazy Nutrition Mass Gainer

4.0

• Number of servings: 20 
• Price per serving: $4.50
• Calories per serving: 488 
• Protein per serving: 39 to 40 grams
• Fat per serving: 10 grams
• Carbohydrates per serving: 55 to 56 grams

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Pros

• Uses oat flour as a carb source for sustained energy
• Contains digestive enzymes to help limit digestive discomfort
• Customers enjoy the taste

Cons

• Only two flavors
• Sweetened with artificial sweeteners
• High in saturated fat

One of the most important — if not the most important — factors for gaining weight is consuming enough calories to be in a caloric surplus. That means you consume more calories than you are burning in a day. But when you’re trying to hit a caloric surplus, the amount of food you have to eat can be daunting. Crazy Nutrition Mass Gainer packs high macros to assist you in getting closer to your weight gain goals without feeling overly full from stuffing your face with endless amounts of chicken and rice.

Each four-scoop serving contains 488 calories, 10 grams of fat, around 56 grams of carbs, and nearly 40 grams of protein — this whey concentrate formula isn’t messing around. It’s tasty, too, with its Vanilla and Chocolate flavor options. You can easily use either one in a smoothie with various fruits and nut butters if you want to boost the calorie count even more.

The price point is a direct reflection of the intense macro profile at $5.13 per serving. When compared to a regular meal you’d be eating, it isn’t too shocking. But compared to any regular protein on this list, it’ll look much higher.

What Are The Benefits of Whey Protein Powder?

Whey can be a staple for many gymgoers for several reasons. Whey is convenient, generally inexpensive, and a great way to get some protein into your diet throughout the day. The benefits of whey are plentiful, so read on to learn about some of the main benefits that supplementing with whey offers and some of the reasons people choose to use it.

Convenience 

A whey formula makes it really easy to consume your protein on the go. When you utilize a whey protein powder supplement, it can become effortless to get your protein in at the gym, in class, or at your job. It also eliminates the fuss around packing a meal, remembering and using silverware, or making sure you have a microwave to heat your food.

Protein Content

Wheys are generally fairly protein dense as they keep fats and carbs lower in comparison to caseins. This isn’t true if you opt for a meal replacement shake or a mass gainer, but typically speaking, whey proteins are an excellent source of protein without having to compromise on other macros. One literature review about whey protein found that the protein content in a whey powder has high amino acid content, making it a high-quality source of protein. (6)

Recovery

Protein is an essential tool for muscle recovery as protein is what our muscles are made up of. Whey protein specifically has a strong ability to stimulate muscle protein synthesis even when compared to casein and soy proteins. This is mainly due to the amino acid profile along with the high protein content per serving. (6)

When we break down our muscle tissue during exercise, we have to utilize protein in order to repair muscle fibers for our muscles to grow back bigger and stronger. Whey protein is a solid way to get in a major dose of protein right after a lift to ensure you’re maximizing your gym time.

Versatility

There’s also a lot to be said about the versatility of whey protein. It can be delicious when mixed with water or a milk of your choice. It can also be a great addition to your post-workout smoothie or shake, promoting protein intake while adding in some sneaky micronutrients from blueberries or spinach, as well. It may also be utilized for healthier baking alternatives or just an extra hit of protein in those energy balls or protein muffins you like to snack on during the day.

Hypertrophy 

Hypertrophy is your body’s ability to increase muscle growth, and protein intake can be a major influence on how effectively that is done. Studies suggest that supplementing dietary protein can lead to leaner body mass, as well as muscle gains when paired with resistance training. (8) Although this study didn’t specifically call out whey protein, it did suggest that the type of protein makes a difference. Whey protein tends to have high protein content, and many formulas contain the added benefit of BCAAs, which may lead to better recovery and more hypertrophy. (8)

Strength

Strength is an obvious and commonly sought-after benefit of spending time in the gym and lifting weights. Whey protein is often used to supplement after an intense workout to promote recovery, muscle growth, and strength gains. There’s good evidence that suggests that whey protein supplementation may be beneficial for increases in skeletal muscle mass, muscular strength, and functional capacity as was shown through a study done on older women. (9) Another study found that whey protein was superior when it came to its ability to stimulate muscle protein synthesis, and this is chalked up to the amino acid profile found in whey. (8)

What To Know Before Buying Whey Protein

There are so many factors when it comes to buying protein powder that it can make your head spin. It’s always a good idea to think about your goals, budget, dosage, and enjoyability when deciding to add a new supplement to your stack.

Goals

Your goals will be the main factor when it comes to deciding what type of protein to buy. If you’re a bodybuilder and you’re looking for some serious protein per serving while keeping your fats and carbs low, isolate may be the way to go. That way you can eat your carb and fat sources from foods that you enjoy. If you have trouble consuming enough calories during the day and you’re trying to make it into the next weight class, one of the best mass gainers may be the right choice for you due to its robust macro content.

Budget

Buying a whey protein powder shouldn’t cost so much that it breaks the bank. There is a lot of variety on pricing in this list, and it’s a solid idea to check in with your budget to see what you can afford before considering your options. To get the price per serving, you just take the full price of the supplement and divide it by the number of servings in each tub or bag of protein.

When you have the amount per serving, it’ll be easier to break down what is reasonable for your budget. It’s important to note you don’t need a whey protein in order to succeed in the fitness world, but if it fits your budget, it can be an extremely helpful tool to move you closer to your goals.

Dosage

Each protein powder on this list will have various macronutrients. Some of our picks have close to 30 grams of protein per serving while others have 20. If you’re just looking for a bump of protein throughout your day then 30 grams might be more than you need, and you may even save a little cash by opting for a lower dose.

However, if you’re looking to max out protein intake or even replace a meal with a shake it may be best to go for one of our higher protein content picks, or even a mass gainer or meal replacement shake.

Micronutrients

It’s safe to say that many people don’t turn to whey protein in hopes of filling nutritional gaps with a solid micronutrient content. There are a few exceptions to this, however. If you go with a meal replacement whey supplement, or even a mass gainer, you’re more likely to get a decent amount of micronutrients alongside a solid dose of protein from the whey. Whey protein supplements in general tend to have a few micronutrients (like vitamin D and calcium), but they may not have the whole lineup, like a true meal replacement would.

Enjoyability

If you don’t enjoy the taste of the whey you chose, or find you suffer from digestive discomfort when you use it, it’ll be difficult to maintain a consistent intake of whey protein. It’s often said that the best form of exercise is the type you enjoy doing because it means you’ll show up, work hard, and maintain consistency. Picking a whey protein powder is very similar. You’ll want to consider flavors you’ll enjoy, how you want to consume it — protein shake, baked goods, in your morning oatmeal, etc. — and what factors will keep you coming back again and again.

Types of Whey

There are several types of whey that we cover on this list and we want to touch on some of the whey protein options available on the market. Whey is a type of protein that is derived from milk and includes eight various proteins; beta-lactoglobulin, alpha-lactalburnin, glycomacropeptide, immunoglobulins, bovine serum albumin, lactoferrin, lactoperoxidase, and lysozyme. To end up with a whey protein, the manufacturers add enzymes to the milk which ends up separating the whey from the milk curd. Then, they remove the milk curd which leaves only the liquid whey behind. Once it’s separated, they pasteurize and heat the whey, which turns it into a powder. (5) From there, they will go through a process to become the various types of whey, which we discuss further below.

Whey Concentrate

A whey concentrate is one of the most popular types of whey because it’s less expensive than, say, an isolate or a hydrolyzed whey. The concentrate will be 80 percent protein by weight and will have varying levels of lactose, fats, carbs, and protein content. On the upside, it is usually richer in taste because it is higher in fat and lactose — but that’s not necessarily great for those who are in prep for a show or in a cutting phase who need to keep their macros (beyond protein) lower. It’s also not great for those who have lactose intolerance, so that’s something to keep in mind.

Whey Isolate

A whey isolate goes a step further in processing from a concentrate as it needs to be 90 percent protein by weight. After it goes through the regular process, it is then concentrated, and finally, it’s isolated. This takes a bigger percentage of fats, carbs, and lactose out, which leaves a higher density of protein behind. Isolates are generally a better option for those who suffer from lactose intolerance, but it’s always best to check with a healthcare professional if you have any dietary concerns about adding a whey protein to your diet. (5) Isolates are a solid choice for those who need a high amount of protein, but who also want to keep fats and carbs to a minimum.

Whey Hydrolysate

Hydrolyzed whey, or a hydrolysate, is whey that is known for its easy digestibility. If you’re someone who suffers from digestive discomfort when you take a whey supplement, this may be a great choice for you. The reason it tends to be more digestible is that the peptide chains that make up protein are broken down into smaller, more digestible chains. (5) It tends to be more expensive than, say, a concentrate because it takes a more intense process to break down the peptide chains.

How We Chose Our Picks

There were tons of factors to consider when we built this list. We looked at formulation, sweeteners, and price to help you find the best options on the market.

Formulation

Formulation is one of the biggest factors we consider when we put these lists together. We chose protein supps that are made from whey concentrate, whey isolate, and vegan protein sources to ensure there’s something for almost everyone here. We also chose some fairly simple protein powders that have as little as five ingredients, as well as more robust ingredient lists that can replace entire meals.

We consider both natural and artificial ingredients, but we did include one pick that is 100 percent organic. There are some that we prioritized for being budget-friendly over organic or all-natural for those who consider price more strongly than specific ingredients. There is no right answer or one protein powder that fits all. We did our best to choose a variety of protein powders to fit a variety of needs, and build a robust list for you to choose from.

Sweeteners

Sweeteners can be a hit or miss factor for some protein powder enthusiasts. Some people really don’t like the taste or artificial sweeteners, and some people may even experience digestive discomfort from consuming them. We picked some proteins that contain stevia or sucralose, which can be a bit too sweet or a bit off-tasting to some people, while others may prefer them.

There are also picks that are 100 percent natural and contain no artificial sweeteners or flavors at all. It’s really about personal preference — some people find the sweeter protein powders to be enjoyable while others prefer a milder or even unflavored option to cut sugars completely. We looked through dozens of options to make sure there was something to fit each individual’s needs on this list.

Price

Price will always be one of the most important factors when it comes to adding new supps to your stack. We tried to include a range of protein powders at price points to suit virtually anyone who wants to add a protein supplement to their daily routine. We have some big hitters like mass gainers, which cost over $5.00 per serving.

We also have some wheys that are on the less expensive side, closer to the $1.00 per serving mark. Rest assured that all of these protein powders are held to a high standard. However, our price points on this list vary based on the ingredient list, type of protein, extras, and bulk buy options.

Final Thoughts

If your goals are geared towards muscle growth, maintaining lean muscle mass, or just hitting your macros, whey protein powder may be a helpful supplement to help move you closer to your goals. Protein is one of three macronutrients necessary for biological function. Many studies have suggested that protein is an important factor for gaining muscle mass and maintaining lean body mass. (10) Whether you want to drink it straight, mix it into a post-workout shake, or use it to replace a meal, there is a product on this list that is best suited to your needs.

We took the guesswork out to provide you with a handful of high-quality and delicious whey protein powders that may suit your individual goals. With high protein content, delicious flavor choices, and a variety of types of protein, this list delivers the goods, and all you have to do is pick which one is best suited for your needs.

FAQs

Research

1. Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
2. Himalayan pink salt after workout – Zorbas, Y. G., Kakurin, V. J., Kuznetsov, N. A., & Yarullin, V. L. (2002). Fluid and salt supplementation effect on body hydration and electrolyte homeostasis during bed rest and ambulation. Acta astronautica, 50(12), 765–774. https://doi.org/10.1016/s0094-5765(02)00012-7
3. BCAAs for muscle growth – Shimomura Y, Murakami T, Nakai N, Nagasaki M, Harris RA. Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. J Nutr. 2004 Jun;134(6 Suppl):1583S-1587S. doi: 10.1093/jn/134.6.1583S. PMID: 15173434.
4. Alothman, M., Hogan, S. A., Hennessy, D., Dillon, P., Kilcawley, K. N., O’Donovan, M., Tobin, J., Fenelon, M. A., & O’Callaghan, T. F. (2019). The “Grass-Fed” Milk Story: Understanding the Impact of Pasture Feeding on the Composition and Quality of Bovine Milk. Foods (Basel, Switzerland), 8(8), 350. https://doi.org/10.3390/foods8080350
5. Pogored. (2021, August 2). Whey protein: Health benefits and potential side effects. Cleveland Clinic. Retrieved June 28, 2022, from https://health.clevelandclinic.org/is-whey-protein-good-for-you/
6. Devries MC, Phillips SM. Supplemental protein in support of muscle mass and health: advantage whey. J Food Sci. 2015 Mar;80 Suppl 1:A8-A15. doi: 10.1111/1750-3841.12802. PMID: 25757896.
7. Ra SG, Miyazaki T, Kojima R, Komine S, Ishikura K, Kawanaka K, Honda A, Matsuzaki Y, Ohmori H. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. J Sports Med Phys Fitness. 2018 Nov;58(11):1582-1591. doi: 10.23736/S0022-4707.17.07638-1. Epub 2017 Sep 22. PMID: 28944645.
8. Churchward-Venne TA, Murphy CH, Longland TM, Phillips SM. Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans. Amino Acids. 2013 Aug;45(2):231-40. doi: 10.1007/s00726-013-1506-0. Epub 2013 May 5. PMID: 23645387.
9. Nabuco HCG, Tomeleri CM, Sugihara Junior P, Fernandes RR, Cavalcante EF, Antunes M, Ribeiro AS, Teixeira DC, Silva AM, Sardinha LB, Cyrino ES. Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial. Nutrients. 2018 May 3;10(5):563. doi: 10.3390/nu10050563. PMID: 29751507; PMCID: PMC5986443.
10. Kreider, R. B., & Campbell, B. (2009). Protein for exercise and recovery. The Physician and sportsmedicine, 37(2), 13–21. https://doi.org/10.3810/psm.2009.06.1705

The post Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More appeared first on Breaking Muscle.

Pre-workouts are versatile and have various purposes, whether it’s to help you stay focused or to deliver a gnarly pump — we took a look at some of the best pre-workout supplements on the market to build a list that may help you unlock your most successful workouts. This list includes some of our favorite products for building muscle, weight loss, value, and more. If you’re looking to kickstart your pre-workout journey or just want to switch your current pre- for one that may better suit your needs, we have you covered.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Our Top Picks for the Best Pre-Workout Supplements 

• Best Pre-Workout Overall: Jacked Factory Nitrosurge Max
• Best Pre-Workout for Men: XWERKS Ignite
• Best Pre-Workout for Building Muscle: Cellucor C4 Original Pre-Workout Powder
• Best Pre-Workout for Weight Loss: Kaged Clean Burn
• Best Pre-Workout for the Money: Transparent Labs Bulk
• Best Pre-Workout With Creatine: Kaged Pre-Kaged Elite
• Best Pre-Workout Without Caffeine: Transparent Labs Stim-Free Pre-Workout
• Best Pre-Workout for Pumps (Blood Flow): Crazy Nutrition Intensive Pre-Train
• Best Pre-Workout for Running: Kaged Pre-Kaged Sport
• Strongest Pre-Workout: Transparent Labs Bulk Black
• Best Vegan Pre-Workout: Gnarly Nutrition Pre-Workout
• Best Tasting Pre-Workout: Legion Pulse Pre-Workout
• Best Pre-Workout for Women: Cira Pre-Game

Best Pre-Workout Overall: Jacked Factory Nitrosurge Max

Jacked Factory NitroSurge

4.2

• Number of servings: 30
• Cost per serving: $0.93
• Amount of caffeine per serving: 180 milligrams
• Flavors: 11 available
• Third-party tested: No

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Pros

• Reasonably priced
• Transparent label
• Doesn’t cause jitters or energy crashes

Cons

• Not ideal for taking before evening workouts due to the high caffeine content
• Sweetened with sucralose

If you’re looking for a pre-workout that is affordable, contains adequate doses of effective ingredients, and will really raise your energy levels before intense workouts, you’ll find it in Jacked Factory Nitrosurge Max.

Two scoops provide 350 milligrams of caffeine. If you work out at night or are sensitive to caffeine, you can take one scoop instead. Either way, you’ll get effective doses of ingredients like l-citrulline (4.5 grams per scoop), which can increase blood flow and give you a significant workout pump. (1) Studies show that eight grams of l-citrulline per day is enough to increase athletic performance in athletes who perform high-intensity resistance training exercises. (2) Jacked Factory recommends taking up to two scoops of its pre-workout each day, which will give you more than the recommended dose of citrulline.

Each scoop also provides 1.25 grams of betaine anhydrous, which may help improve body composition and increase muscle mass. (3) This pre-workout tastes great, though if you shop on Amazon, you’ll be limited to the Cherry Bomb flavor.

There are no proprietary blends in this pre-workout formula, as the exact amounts of each ingredient are listed on the nutrition label. However, it’s not third-party tested, so you may want to look for another option if you compete in drug-tested sports and are worried about potential contamination.

Best Pre-Workout for Men: XWERKS Ignite

XWERKS Ignite

4.0

• Number of servings: 30
• Cost per serving: $1.63
• Amount of caffeine per serving: 150 milligrams
• Flavors: Blue Raspberry, Green Apple, Orange, Watermelon
• Third-party tested: No

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Pros

• Not super high in caffeine, so you can take it before nighttime workouts
• Contains 11 ingredients, including several nootropics that can help with mental focus and alertness
• Likely won’t cause energy crashes

Cons

• Contains artificial flavorings and sucralose
• Flavors can be hit or miss

If you’re looking to pack on muscle, as it’s safe to assume many men are, XWERKS Ignite is a solid choice. XWERKS made this pre-workout with focus, energy, pumps, and power in mind. Each ingredient plays a different role in helping you bust out hard workouts, recover, and get back in the gym for your next lift.

For example, a one-scoop serving of Ignite provides 500 milligrams of Rhodiola and 200 milligrams of DMAE (dimethylaminoethanol). Rhodiola and DMAE are nootropics, compounds that may help with cognitive function and mental clarity. (4) There are also three grams of citrulline, which may help with exercise performance and better recovery, getting you back to the gym faster. (5)

Furthermore, this formula contains 150 milligrams of caffeine to potentially keep you alert and focused through your intense lifts. While other pre-workouts have 300 milligrams of caffeine or more per serving, 150 milligrams is still a sufficient amount to give you an energy boost before you hit the gym. It also leaves you plenty of room to enjoy a cup or two of coffee during the day, if you wish, without exceeding the recommended upper limit of 400 milligrams of caffeine per day (the average cup of coffee has about 90 to 100 milligrams of caffeine).

All of XWERKS Ignite’s flavors have sucralose, and our product tester noticed a strong artificial taste when she tried the Watermelon flavor. Based on the reviews on XWERKS’ website, other customers agree with her assessment. However, the Blue Raspberry flavor appears to be a favorite among other consumers.

Best Pre-Workout for Building Muscle: Cellucor C4 Original Pre-Workout Powder

Cellucor C4 Original Pre-Workout

3.8

• Number of servings: 30 to 60
• Cost per serving: $0.83 to $1.00
• Amount of caffeine per serving: 150 milligrams
• Flavors: Fruit Punch, Icy Blue Razz, Pink Lemonade, Strawberry Margarita
• Third-party tested: No

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Pros

• Lower caffeine content makes it suitable for evening workouts
• Includes velvet bean extract, which may help increase testosterone
• Contains theacrine for an additional non-caffeinated energy source

Cons

• Only has one gram of creatine
• Sweetened with sucralose

Although most people gravitate towards the best protein powders when it comes to building muscle, pre-workout may have the ability to assist muscle growth goals. At least that’s true if you opt for Cellucor C4 Original Pre-Workout.

C4 stands out due to what Cellucor calls an Explosive Energy Blend. This blend contains 150 milligrams of caffeine anhydrous plus velvet bean seed extract (Mucuna pruriens) and theacrine. Velvet bean seed extract is known for its potential for increasing testosterone levels, while theacrine works similarly to coffee to provide energy for your long, intense strength training workouts. (6)(7)

There’s only one gram of creatine in C4, which is lower than other pre-workouts but still noteworthy since other options don’t have any creatine at all. Still, you may want to consider taking this pre-workout with a high-quality creatine supplement to enhance its muscle-building capabilities.

RELATED: 8 Best Mass Gainers for Bulking Up Fast

Best Pre-Workout for Weight Loss: Kaged Clean Burn

Kaged Clean Burn

• Number of servings: 30
• Cost per serving: $1.50
• Amount of caffeine per serving: 166 milligrams
• Flavors: Orange Mango
• Third-party tested: Informed Sport

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Pros

• Contains eight potential fat-burning ingredients like caffeine and chromium
• Third-party testing ensures it’s safe for athletes
• Includes hydrating ingredients like coconut fruit powder

Cons

• Expensive
• Only one flavor available

For many, fat loss is a top goal in the gym. Even if it isn’t your main goal, getting a little more shredded may sound pretty sweet to you. Kaged Clean Burn was crafted with potentially fat-burning ingredients like apple cider vinegar, chromium, caffeine, guayusa, capsicum, and grains of paradise.

It also includes the amino acid l-carnitine l-tartrate, which studies suggest may delay muscle fatigue, reduce muscle weakness, increase fatty acid oxidation, and provide antioxidant properties. (8) This formula also includes the amino acid l-tyrosine and coconut fruit powder (which may help with hydration due to its electrolyte content).

This formula has 400 micrograms of chromium, which has been linked to increased lean body mass and decreased body fat percentage. (9) While guayusa is very high in caffeine content, its effects may include a decrease in body weight and lowered triglyceride content. (10) Although many may be wary of fat-burning products, Kaged has been third-party tested and Informed Sport Certified, meaning this product is tested by a globally recognized standard as being safe for athletes.

This pre-workout comes in an Orange Mango flavor. Although it isn’t the most expensive pre-workout on our list, it still comes in at around $1.50 per serving, which isn’t the cheapest. But if you’re looking for a supplement that will help you push through tough workouts while aiding in your fat-burning goals, this may be a great option for you.

Best Pre-Workout for the Money: Transparent Labs Bulk

Transparent Labs Bulk

4.3

• Number of servings: 30
• Cost per serving: $1.67
• Amount of caffeine per serving: 200 milligrams
• Flavors: Black Cherry, Blue Raspberry, Green Apple, Peach Mango, Piña Colada, Sour Grape, Strawberry Kiwi, Tropical Punch
• Third-party tested: Yes, by independent labs

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Pros

• Wide range of flavors to choose from
• Fully transparent label
• No artificial colorings, sweeteners, or preservatives
• Gluten-free and non-GMO

Cons

• No unflavored option, so it may not blend well with the rest of your supplement stack

Transparent Labs Bulk is stacked with heaps of helpful pre-workout ingredients — like beta-alanine, BCAAs, caffeine, and electrolytes — to assist you while you crush your workouts. Two added perks: You have eight flavors to choose from, and you’ll definitely get the best bang for your buck at this price point.

You’ll find alpha-GPC in this formula, and studies have suggested that supplementing with alpha-GPC may increase levels of concentration and focus, making it a great addition to pre-workout supplements. (11) You’ll also find vitamins B3, B6, and vitamin D. Vitamin D is often used as a supplement to support bone health, but some studies have found it to be beneficial for muscular strength and postural health. (12) The formula is created with no artificial colorings, preservatives, or sweeteners.

This only comes in a 30-serving size tub, which equates to around $1.67 per serving, but the high quality of the product and long list of potentially effective ingredients make this a serious bang for your buck.

Best Pre-Workout With Creatine: Kaged Pre-Kaged Elite

Kaged Pre-Kaged Elite

4.4

• Number of servings: 20
• Cost per serving: $3.00
• Amount of caffeine per serving: 388 milligrams
• Flavors: Caribbean Sunrise, Fruit Punch, Glacier Grape, Orange Mango, Strawberry Lemonade
• Third-party tested: Informed Choice

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Pros

• Includes two different types of creatine
• Non-GMO and gluten-free
• No artificial flavors or colors

Cons

• Expensive
• High caffeine content

Kaged Pre-Kaged Elite pre-workout has its ingredient list organized by category — Pump & Performance, Power & Burn, Cellular Hydration & ATP Amplifier, and Energy & Focus — along with the list of vitamins and minerals at the top. In the Pump & Performance section, there are two types of creatine listed: 3,000 milligrams of creatine monohydrate and 2,000 milligrams of creatine nitrate.

Creatine is well known in the fitness industry and often taken for its potential to effectively increase muscle strength and performance when paired with resistance training. (13) One study suggested that the combination of creatine monohydrate and creatine nitrate is superior to other types of creatine or nitrate and monohydrate on their own when it comes to improved bioavailability in blood and skeletal muscles. (14) When the two are paired, they may be more absorbable and better utilized by the body in both blood and muscle tissue.

In addition to creatine, this supplement contains other pre-workout staples like caffeine, citrulline, beta-alanine, and betaine, to name a few. It comes in a 20-serving size tub and has 388 milligrams of caffeine per serving. Those who train at night or are sensitive to caffeine may want to choose another pre-workout or consider taking half a serving. And while the price point is around $3.00 per serving, you essentially get two supplements in one.

Best Pre-Workout Without Caffeine: Transparent Labs Stim-Free Pre-Workout

Transparent Labs Stim-Free Pre-Workout

3.8

• Number of servings: 30
• Cost per serving: $1.67
• Amount of caffeine per serving: 0 milligrams
• Flavors: Blue Raspberry, Cherry Limeade, Green Apple, Orange, Peach Mango, Sour Grape, Strawberry Lemonade, Tropical Punch
• Third-party tested: Yes, by independent labs

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Pros

• No proprietary blends
• Non-GMO and gluten-free
• No artificial flavors, colors, or preservatives
• Can take it before late-night workouts without worrying about it disrupting your sleep

Cons

• May leave a strange aftertaste behind

If you go to the gym at night then a non-stim pre-workout can be a great way to experience the benefits pre-workout supplements offer without caffeine. Transparent Labs Stim-Free Pre-Workout has you covered by delivering a potent blend of ingredients known for increased muscle pumps and enhanced focus without any caffeine.

With each scoop, you get 6,000 milligrams of citrulline malate, 4,000 milligrams of beta-alanine, 1,300 milligrams of taurine, 1,000 milligrams of l-tyrosine, and 50 micrograms of huperzine A, a cognitive enhancer.

There are also four grams of BCAAs in each serving, which can help with muscle protein synthesis (the process of building new muscle). (15) You have a choice of eight fruity flavors. We tried the Tropical Punch flavor, and it wasn’t our favorite because it had an odd chemical taste — which is baffling considering this is supposed to be an all-natural pre-workout. Many customers who have left reviews on Transparent Labs’ website love the taste, though, so you may enjoy it more than we did.

Transparent Labs offers full transparency into its ingredients, so you know exactly what and how much you’re getting in each serving. Its stimulant-free pre-workout is also third-party verified to ensure it’s not contaminated with banned substances or other potentially toxic ingredients.

RELATED: 13 Best Collagen Supplements for Men, Women, Weight Loss, and More

Best Pre-Workout for Pumps (Blood Flow): Crazy Nutrition Intensive Pre-Train

Crazy Nutrition Intensive Pre-Train

4.0

• Caffeine: 200mg
• Other Key Ingredients: Citrulline malate, beta-alanine, taurine, KSM-66 Ashwagandha, caffeine, EnXtra, piperine
• Sweetener: Sucralose
• Flavors: Blue Raspberry, Fruit Punch, Green Apple (caffeine-free)
• Certifications: Vegan 
• Servings per Container: 30 servings
• Price per Serving: $2.16 ($2 for caffeine-free)

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Pros

• Contains 23 ingredients to provide energy and focus and aid nutrient absorption
• Available in both caffeinated and caffeine-free varieties
• Dissolves easily when stirred with a spoon or mixed in a shaker bottle

Cons

• Expensive
• Doesn’t include creatine

Crazy Nutrition’s pre-workout delivers an impressive 23 ingredients to help you stay energized and focused at the gym and give your muscles a serious pump. Each scoop provides seven grams of citrulline malate, 2.5 grams of beta-alanine, 1.8 grams of beta anhydrous — plus much more to help you achieve your fitness goals.

You can choose either a caffeinated or non-caffeine version, depending on what time of day you work out and how sensitive you are to caffeine. However, as of the time of this writing, each variety is only available in one flavor. If you’re not a fan of Fruit Punch (the caffeinated flavor) or Green Apple (the non-caffeinated flavor), you’ll need to look elsewhere.

The only ingredient we think is missing from this supplement is creatine. You’ll already be paying $3.00 per serving, and having to buy a creatine supplement on top of that can really eat into your supplement budget.

Best Pre-Workout for Running: Kaged Pre-Kaged Sport

Kaged Pre-Kaged Sport

• Number of servings: 20
• Cost per serving: $1.25
• Amount of caffeine per serving: 188 milligrams
• Flavors: Blue Raspberry, Fruit Punch, Glacier Grape, Mango Lime, Watermelon
• Third-party tested: Informed Choice

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Pros

• Includes ingredients to help with endurance and hydration
• Great taste
• No artificial flavors or colors
• Doesn’t cause jitters

Cons

• No unflavored option

Kaged Pre-Kaged Sport is a solid pre-workout option for those who run long and often. With ingredients that prioritize hydration, focus, endurance, and energy, all at a reasonable price point, it’s hard to go wrong with this formula.

Amanda Dvorak, the Reviews Editor here at Breaking Muscle, has this to say about Kaged Pre-Kaged Sport:

“Even though I’m not an endurance athlete, I often follow up my strength training sessions with some cardio or CrossFit workouts. This has been my pre-workout of choice for almost a year now, and I love how it increases my energy and focus without making me jittery or spiking my heart rate too much.”

Amanda’s had the Fruit Punch and Watermelon flavors and liked them both, but Fruit Punch is her favorite. The supplement uses sucralose as a sweetener, but it’s hard for her to detect any artificial tastes.

This formula contains electrolytes in the form of 20 milligrams of magnesium and 50 milligrams of sodium, 500 milligrams of coconut fruit water powder, and 2,000 milligrams of taurine to help address long-lasting hydration throughout your long and sweaty runs. It contains 500 milligrams of l-tyrosine and 180 milligrams of caffeine, both added to potentially help with focus and energy.

In Pre-Kaged Sport, Kaged also included ingredients such as 3,500 milligrams of citrulline, which may help endurance and recovery. (5) You’ll find 1,250 milligrams of betaine, which may enhance blood flow throughout the body. (16) Lastly, present in this formula is 1,600 milligrams of beta-alanine, which may delay muscle fatigue, allowing you to run for longer. (17)

Kaged Pre-Kaged Sport comes in 20-serving size tubs and is one of our more reasonably priced options at about $1.25 per serving.

Strongest Pre-Workout: Transparent Labs Bulk Black

Transparent Labs BULK BLACK

4.5

• Number of servings: 30
• Cost per serving: $1.83
• Amount of caffeine per serving: 275 milligrams
• Flavors: Blue Raspberry, Black Cherry, Cherry Kiwi, Peach Mango, Sour Gummy
• Third-party tested: Yes, by independent labs

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Pros

• Soy- and gluten-free
• No GMOs
• No artificial sweeteners, preservatives, or flavors
• Contains ingredients that can help prevent energy crashes and jitters

Cons

• Some people may not like the taste of stevia, which is used as a sweetener

With 275 milligrams of caffeine per scoop, Transparent Labs Bulk Black doesn’t have the highest caffeine content of the pre-workouts on this list. However, one scoop provides high doses of ingredients like l-citrulline (eight grams) and taurine (1.3 grams), while other pre-workouts only have small amounts of each or lack them entirely. For this reason, we’ve deemed Bulk Black the strongest pre-workout for those looking for a comprehensive, effectively-dosed supplement.

Another noteworthy ingredient in this formula is Infinergy, a trademarked compound that may prolong the effects of caffeine and keep you mentally alert for longer periods. You likely won’t experience the energy crashes that are common with highly-caffeinated pre-workout supplements.

Bulk Black is available in five fruity and candy-like flavors. A member of our review staff tried the Blue Raspberry and noted that it was sweet without being cloying and didn’t taste like chemicals. He also stated that it didn’t take long for his energy levels to start rising after drinking it — a plus for those who don’t have much time to wait between when they finish their pre-workout and when they start training.

Like all Transparent Labs products, Bulk Black is about as natural as you can get. There are no artificial sweeteners, food dyes, flavors, or preservatives. It uses beetroot powder for color and stevia extract for a touch of sweetness.

Best Vegan Pre-Workout: Gnarly Nutrition Pre-Workout

Gnarly Nutrition Pre-Workout

• Number of servings: 30
• Cost per serving: $1.43 to $2.00
• Amount of caffeine per serving: 180 milligrams
• Flavors: Mango, Strawberry Lemonade, Strawberry Lemonade - Caffeine-Free
• Third-party tested: NSF Certified for Sport

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Pros

• Comes in sustainable packaging
• Caffeinated and non-caffeinated options available
• No artificial flavors, artificial sweeteners, or food dyes
• Soy- and gluten-free

Cons

• Sweetened with stevia, which some may people may find bitter tasting
• Limited flavor options

Most pre-workouts on the market are vegan, though some contain animal-based additives or come in capsules made with gelatin. If you’re vegan and looking for a pre-workout to get you pumped up for a lift, a hike, or your sport of choice, Gnarly Nutrition has a plant-based pre-workout designed with vegan athletes in mind. With only five ingredients — all of which are fully vegan — this formula is straightforward and fit for anyone who lives a plant-based life.

The Gnarly pre- contains no artificial sweeteners or flavors and is free from gluten and soy. It has 5,000 milligrams of citrulline malate, which may enhance blood flow, improve muscle recovery, and increase nutrient delivery in the body. (18) You’ll also find 4,000 milligrams of branched-chain amino acids, 2,500 milligrams of CarnoySyn beta-alanine, and 150 milligrams of ginseng. This pre-workout comes in both caffeinated and caffeine-free versions and includes 180 milligrams of caffeine per serving if you opt for one of the caffeinated flavors.

The formula comes in three flavor options — Strawberry Lemonade, Mango, and Caffeine-Free Strawberry Lemonade. You also have the choice between a 30-serving size can or 10 individual travel sticks to take hiking, camping, or on the go. It is sweetened with stevia leaf powder and gets its coloring from beetroot powder.

Best Tasting Pre-Workout: Legion Pulse Pre-Workout

Legion Pulse

4.3

• Number of servings: 10 to 20
• Cost per serving: $2.25 to $3.00
• Amount of caffeine per serving: 350 milligrams
• Flavors: Apple Cider, Arctic Blast, Blood Orange, Blue Raspberry, Blueberry Lemonade, Cherry Limeade, Frosted Cranberry, Fruit Punch, Grape, Green Apple, Mojito, Piña Colada, Peach Ring, Pink Lemonade, Rainbow Sherbert, Sour Candy, Strawberry Kiwi, Strawberry Margarita, Tropical Punch, Watermelon
• Third-party tested: Labdoor

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Pros

• Diverse flavor options
• Available in caffeinated and caffeine-free versions
• No artificial colors or flavors

Cons

• Sweetened with stevia or sugar alcohol
• Pricier compared to other options

Enjoyability can be a significant factor when it comes to taking your supplements regularly. With Legion Pulse Pre-Workout, great flavors won’t be an issue. This formula comes in a caffeine option with 20 flavors to choose from and a caffeine-free option with seven flavor choices.

Both the caffeine and caffeine-free versions are made from 100 percent natural ingredients and contain 2,500 milligrams of betaine, 3,600 milligrams of beta-alanine, 8,000 milligrams of citrulline malate, and 300 milligrams of alpha-GPC. These are all effectively high doses compared to many other pre-workouts on the market.

Starting at around $2.25 per serving, this is one of the more expensive options on our list, but we think it’s worth the price for the flavor variety and high-quality ingredients. Also, note that this pre- is sweetened with sugar alcohols and stevia leaf if you’re actively avoiding either.

Best Pre-Workout for Women: Cira Pre-Game

Cira Pre-Game

• Number of servings: 30
• Cost per serving: $1.33
• Amount of caffeine per serving: 200 milligrams
• Flavors: Blood Orange, Blue Raspberry, Fruit Punch, Glow-Jito, Strawberry Margarita
• Third-party tested: No

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Pros

• Doesn’t cause energy crashes
• Nine total ingredients to support workout performance and aid nutrient absorption
• Reasonably priced

Cons

• Doesn’t contain creatine

Cira is a supplement company whose products specifically address the concerns of women. Its Pre-Game supplement is one of two pre-workout supplements designed to give women increased energy and mental clarity to get through tough workout sessions.

One scoop offers 200 milligrams of caffeine, which I consider the sweet spot because it’s neither too high nor too low. It’s enough to give you an energy boost without causing significant side effects, like a racing heart or increased anxiety. If you are sensitive to caffeine and 200 milligrams is still too much, you can cut down to half a scoop instead.

The formula also includes other common pre-workout ingredients, like l-citrulline, l-tyrosine, and betaine. Together, these ingredients work to help keep you alert and focused as you train. One ingredient that you won’t find in many other pre-workouts is AstraGin, which can help your body better absorb the other ingredients.

Cira Pre-Game is available in five unique flavors, including Glow-Jito and Strawberry Margarita, which are great if you’re looking for a change from the candy-inspired flavors of other pre-workout brands.

A notably absent ingredient that many other pre-workouts have is creatine. However, this may not be a dealbreaker if you already take creatine separately.

What Are the Benefits of Pre-Workout?

There are many reasons people opt to take a pre-workout. Although they aren’t all designed with the same goal in mind, the various formulas offer assistance for potentially better focus, energy, pumps, growth, and performance. You’ll find ingredients like citrulline, betaine, beta-alanine, caffeine, and BCAAs, all of which are fairly common in pre-workout formulas. Below, we detail some of the benefits a pre-workout may provide.

Blood Flow

Some people love the feeling of the “pump” that is associated with a good workout. The pump is actually blood that enters the muscles and makes them feel bigger and “swole.” (19) Ingredients that may help with blood flow or the “pump” in pre-workouts include a nitric oxide booster, beetroot, or even the addition of beta-alanine, which gives some people a tingly feeling in their body.

Focus

Whether you work out early in the morning, need a pick-me-up after a long day of work, or just need a little extra love in the focus department, a pre-workout can often help you remain alert and keyed in on your performance. Caffeine may be a good ingredient to look out for if you want better focus or cognitive attention, as well as mushroom supplements, or theacrine (for a decaffeinated potential brain boost). (20)(21)(22)

Recovery

Preemptively taking care of your recovery needs can put you ahead of the game. Recovering after intense workouts or sports performance can set you up for success moving into your next workout, help manage muscle soreness, and even potentially aid in muscle growth and increased strength. Many pre-workouts contain BCAAs, which are three amino acids (leucine, isoleucine, and valine) that have been suggested to decrease DOMS. (23) Creatine is another ingredient that has been suggested to speed up recovery time between sets and between workouts by mitigating muscle fatigue and promoting faster recovery. (24)

Energy

A boost in energy may be just what you need when it comes time to work out. Day-to-day, energy levels fluctuate, and a pre-workout may come in handy when you’re feeling a little drained. Ingredients to look out for when you’re seeking energy from your pre- include caffeine, ginseng, or Rhodiola Rosea, all of which have studies concluding that they may provide energy and help fight fatigue for the user. (25)(26)(27)

Strength

Not every pre-workout will contain strength-based ingredients, but there are some that may fall under this category. One of the main ingredients to look out for is creatine, which may have strength and weightlifting performance-enhancing properties. (13) Another study suggests that supplementing with whey protein, amino acids, and vitamin D — the latter two of which are both common pre-workout ingredients — has positive effects on strength, as well as increasing fat-free body mass when paired with resistance training. (28)

What To Consider Before Buying Pre-Workout

When picking the right pre-workout to assist you, you will want to consider a few factors. Each person will differ in their needs and what they want to get out of a pre-workout, so we recommend you think about your goals, budget, dosage needs, micronutrients, and flavor preferences before buying.

Goals

Depending on what your goals are, your needs for pre-workout ingredients will vary. If you’re most concerned about getting a solid kick of energy before your lifts, you’ll want to opt for a densely caffeinated pre-workout that may provide the energy you need to power through. Some people will be more focused on achieving an excellent pump and better blood flow, which may be potentially increased via vasodilators, like beetroot or citrulline. (11)

Others may be honing in on recovery or strength and size, which would lead them to opt for a formula with creatine, BCAAs, or even vitamin D. (28) Whatever your reasoning is, you’ll want to choose a pre-workout that contains the ingredients that will aid you in your end goal.

Budget

When you add a supplement to your stack, you want to make sure that it will fit into your budget. There are so many pre-workouts on the market, and they range widely in price per serving. The ingredient list, dosage, and servings per container will all affect the overall price of the supplement. Our list here ranges between price points of around $0.50 to over $2.00 per serving, leaving some wiggle room between the two prices to find the sweet spot that works for your budget. If you opt for a pre-workout that has a robust ingredient list, you may end up paying more than you would for one with a less robust list. You may also see prices vary based on some factors, like whether the pre has an all-natural formula, contains additives, or offers high dosages.

Dosage

Dosage is the amount of each ingredient that is present in the supplement. It’s always a good choice to look at the grams or milligrams present for each ingredient to understand how it might affect you. Caffeine is a great example of this. One cup of coffee is equivalent to about 90 milligrams of caffeine, so if you’re looking for a small pick-me-up, 100 milligrams or less of caffeine might do in a pre-workout. If it’s been a long day and you need more caffeine to help you get through your workout, you may opt for something that has 300 milligrams plus, as some of our picks on this list contain.

Micronutrients

Pre-workouts aren’t necessarily known for their micronutrient content, so it’s safe to say you shouldn’t rely on a pre-workout to meet your dietary requirements. However, some of the pre-workout supplements on the market do include some vitamins and minerals in their formula. Electrolytes are more common than other types of micronutrients — in pre-workouts, these come in the form of calcium, sodium, potassium, phosphorus, and magnesium. Some pres may include various B vitamins as well. If micros are an important factor to you, you’ll want to look at the nutrition label on your pre-workout, or potentially consider adding a multivitamin to your supp stack.

Flavor

If you don’t enjoy the taste of the pre-workout in your stack, it’s less likely that you’ll use it on a consistent basis. Whether you want a pre-workout that is flavored, unflavored, powdered, or liquid, enjoyability is key. Be sure to check the flavors (and the ingredients used to create those flavors) in any blends you are eyeing before making your final decision.

How We Chose the Best Pre-Workout Supplements

We considered a multitude of factors when building this list to ensure all readers could find the helpful information they were looking for. We weighed the things like ingredients and price, but more on the specifics below.

Formulation

Formulation is a major component of how we choose what pre-workouts make it on our list. We try to make sure we have caffeinated versions, as well as caffeine-free options for those who prefer a stim-free pre-workout. We also think about types of ingredients, dosages at which these ingredients come in, and things like vegan formulation. We have several factors to consider, but most importantly, we want to deliver a diverse list of pre-workouts that have integrity and that we have personally studied to make sure they are reliable supplements.

Sweetening agents are something else we take into consideration when making our picks. Some people opt for natural sugars only, while some don’t mind artificial sweeteners. We wanted to make sure those who have strong feelings about artificial sweeteners had all-natural options, while also providing picks for those who place higher value on other factors over the sweetening agents used in their pre-workout.

Dosages

We work to choose supplements that have proper dosages of their ingredients to make a noticeable impact on your workouts. Although there is an “effective” dosage of each ingredient, there are some that go above and beyond that minimum effective dose. We chose supplements that have a range of dosages, to make sure there is a fit for everyone.

For example, some of our picks contain high doses of creatine or caffeine, while other picks don’t have them at all or have more minimal dosages. Another example is the doses of citrulline on this list. We included solid pre-workout picks that offer between 3,500 milligrams and 8,000 milligrams of citrulline — all numbers in this range are safe to take, but choosing a higher vs. lower dose will depend on personal preference and goals, which is why we included both. And of course, please speak to a physician before deciding the dose that’s right for you.

Price

Price can be one of the most important factors when it comes to adding a supplement to your stack. We make picks based on quality and integrity, but price is something we take into consideration to make sure there’s a pick for each budget. Our prices on this list vary from around $0.50 per serving to over $2.00 per serving. There are several factors that go into a price point for a supplement including ingredients, dosages, servings per container, and whether or not the formula is organic, all-natural, or contains fillers.

Final Thoughts

Whether your goal is to stay focused, attain a sweet pump, produce better blood flow, increase your energy, or assist with muscle growth and workout performance, a pre-workout can be a helpful supplement to take. Pre-workout supplements vary in ingredients, dosages, flavors, and price, and knowing what you’re looking for in your pre is key.

If you’re looking for an energy boost, opt for one of our picks with a high dose of caffeine. If you’re more focused on your pumps, a large dose of citrulline may help. Before hitting the market, decide what your top priorities are, and keep an eye on every ingredient list in your search. Adding a pre-workout supplement to your routine shouldn’t be harder than maxing out your squat, so let this list guide you to your perfect pre-workout match.

FAQs

Research

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2. Wax, B., Kavazis, A. N., Weldon, K., & Sperlak, J. (2015). Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightlifters. Journal of strength and conditioning research, 29(3), 786–792. https://doi.org/10.1519/JSC.0000000000000670
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4. Malík, M., & Tlustoš, P. (2022). Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs. Nutrients, 14(16), 3367. https://doi.org/10.3390/nu14163367
5. Gonzalez, A. M., & Trexler, E. T. (2020). Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. Journal of strength and conditioning research, 34(5), 1480–1495. https://doi.org/10.1519/JSC.0000000000003426
6. Shukla, K. K., Mahdi, A. A., Ahmad, M. K., Shankhwar, S. N., Rajender, S., & Jaiswar, S. P. (2009). Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis. Fertility and sterility, 92(6), 1934–1940. https://doi.org/10.1016/j.fertnstert.2008.09.045
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11. Tamura Y, Takata K, Matsubara K, Kataoka Y. Alpha-Glycerylphosphorylcholine Increases Motivation in Healthy Volunteers: A Single-Blind, Randomized, Placebo-Controlled Human Study. Nutrients. 2021 Jun 18;13(6):2091. doi: 10.3390/nu13062091. PMID: 34207484; PMCID: PMC8235064.
12. Rejnmark L. Effects of vitamin d on muscle function and performance: a review of evidence from randomized controlled trials. Ther Adv Chronic Dis. 2011 Jan;2(1):25-37. doi: 10.1177/2040622310381934. PMID: 23251739; PMCID: PMC3513873.
13. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
14. Ostojic SM, Stajer V, Vranes M, Ostojic J. Searching for a better formulation to enhance muscle bioenergetics: A randomized controlled trial of creatine nitrate plus creatinine vs. creatine nitrate vs. creatine monohydrate in healthy men. Food Sci Nutr. 2019 Oct 3;7(11):3766-3773. doi: 10.1002/fsn3.1237. PMID: 31763026; PMCID: PMC6848817.
15. Kim E. (2009). Mechanisms of amino acid sensing in mTOR signaling pathway. Nutrition research and practice, 3(1), 64–71. https://doi.org/10.4162/nrp.2009.3.1.64
16. Bloomer RJ, Farney TM, Trepanowski JF, McCarthy CG, Canale RE. Effect of betaine supplementation on plasma nitrate/nitrite in exercise-trained men. J Int Soc Sports Nutr. 2011 Mar 18;8:5. doi: 10.1186/1550-2783-8-5. PMID: 21414230; PMCID: PMC3066115.
17. Berti Zanella P, Donner Alves F, Guerini de Souza C. Effects of beta-alanine supplementation on performance and muscle fatigue in athletes and non-athletes of different sports: a systematic review. J Sports Med Phys Fitness. 2017 Sep;57(9):1132-1141. doi: 10.23736/S0022-4707.16.06582-8. Epub 2016 Jul 5. PMID: 27377257.
18. Gough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.
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20. Saitsu Y, Nishide A, Kikushima K, Shimizu K, Ohnuki K. Improvement of cognitive functions by oral intake of Hericium erinaceus. Biomed Res. 2019;40(4):125-131. doi: 10.2220/biomedres.40.125. PMID: 31413233.
21. Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.
22. Birks J, Grimley Evans J. Ginkgo biloba for cognitive impairment and dementia. Cochrane Database Syst Rev. 2009 Jan 21;(1):CD003120. doi: 10.1002/14651858.CD003120.pub3. PMID: 19160216.
23. Weber MG, Dias SS, de Angelis TR, Fernandes EV, Bernardes AG, Milanez VF, Jussiani EI, de Paula Ramos S. The use of BCAA to decrease delayed-onset muscle soreness after a single bout of exercise: a systematic review and meta-analysis. Amino Acids. 2021 Nov;53(11):1663-1678. doi: 10.1007/s00726-021-03089-2. Epub 2021 Oct 20. PMID: 34669012.
24. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369.
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27. Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.
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Thankfully, there are a ton of options nowadays for home gym machines that fit every niche and type of workout you could want to do. Maybe you want to compete in a powerlifting meet, so you’ll need a solid power rack to train. Or you could want to simply stay in shape with some trainer-led workouts, which could lead you to a smart home gym. No matter what you’re looking for, we’ve rounded up the best home gym machines on the market to help you find the right fit for your needs. Let’s dive in and find your match.

Best Home Gym Machines

• Best Home Gym Machine Overall: Force USA X20 Home Gym
• Best Home Gym Machine On a Budget: Sporzon! Home Gym Workout Station
• Best Smart Home Gym Machine: Speediance Home Gym
• Best Home Gym Machine and Rack: Force USA X20 Home Gym
• Best Home Gym Cable Machine: REP Fitness FT-3000
• Best Home Gym Machine for Small Spaces: Tonal Home Gym
• Best Home Gym Treadmill Machine: NordicTrack X22i Treadmill
• Best Home Gym Squat Rack: REP Fitness PR-5000
• Best Home Gym Smith Machine: Titan Fitness Smith Machine

Best Home Gym Machine Overall

Most people searching for a home gym machine are looking for one piece of equipment that can take care of most (if not all) of their workout needs. We’re here to tell you that you don’t have to look any further than this monster piece of gym equipment, the Force USA X20 Pro.

Force USA X20 Home Gym

No matter if you’re just getting started working out or if you’re an advanced lifter, this is one of the best power racks as it doubles as a functional trainer can accommodate your needs. The power rack portion, made from high-quality 3×3 inch 11-gauge steel, is rated to hold up to 992 pounds, so even the most elite-level lifters can smash their lifts with confidence. As a functional trainer, the X20 Pro features two cable pulley systems with a weight stack for each that ranges from 20 to 289 pounds.

The Force USA X20 Pro comes with a variety of extras to help round out your home gym needs with slots to hang two barbells, a landmine, multiple cable attachments, band pegs for accommodating resistance, two pull-up bars, and upgrade kits available like a lat pulldown for even more versatility. The dimensions for the exterior of the rack are 70 inches wide by 87 inches deep and 92 inches tall, so make sure you measure your space (and measure again) to ensure you have enough room. You can pick the X20 Pro up for around $4,999 before taxes and shipping, and financing is offered depending on credit.

Force USA X20 Pro Multi Trainer

• Exterior dimensions: 70” W x 88.5” D x 91” H
• Interior dimensions: 39.5” W x 72” D x 86” H
• 11-gauge, 3x3 stainless steel uprights
• Two 289-pound weight stacks
• 990-pound weight capacity
• Limited lifetime structural warranty

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Force USA X20 Home Gym Should Be Good For

• People who want a one-and-done home gym machine that can take care of virtually all their needs with just one piece of equipment.
• Those who like to do a variety of different workout types. This home gym can support powerlifting, bodybuilding, suspension training, and general fitness workouts.
• Those with a large budget and sufficient space. This rack is expensive, but it takes the place of up to 10 pieces of equipment even without the upgrade kits.

Force USA X20 Home Gym Might Not Be Good For

• Anyone trying to ball on a budget would do better to check out some other options on the list before committing to this one.
• Those who don’t need all the different pieces of equipment that come with this machine and want a simpler setup may want to look at other options on this list.
• People who are limited on space. This rack is not small or lightweight, measuring over seven and a half feet tall and over two tons when assembled.

This isn’t the cheapest or the smallest option, but it’s likely the most robust and versatile one that you’ll find. There are very few types of workouts you can’t do with this machine as it can take the place of up to 10 other machines even without the upgrade kits. Anyone who has the cash and the space will be unlikely to find a better option.

Best Home Gym Machine On a Budget

Sometimes, you have to respect what your pockets are telling you. In cases like that, we’ve got you covered with a home gym machine that still offers a ton of versatility at a lower price point. It may not have as many bells and whistles as some of the other picks, but it’s a solid no-nonsense option that gets the job done.

Sporzon! Home Gym Workout Station

This workout station offers up to 330 pounds of resistance, though it only includes a 125-pound weight stack. Made from steel, this machine is designed to support up to 400 pounds of user weight with a maximum total weight of 1,000 pounds. The cables themselves that are used in the machine are aircraft quality and tested up to 1,000 pounds, as well. A high and low pulley system of 12 total pulleys gives a smooth and consistent resistance throughout the range of motion for each exercise. The best part is the price, which is about $535 before taxes and shipping.

The list of exercises you can do is quite long thanks to the high and low pulley system. You can do flyes, lat pulldowns, triceps extensions, low rows, glute kickbacks, curls with the preacher pad, and even train legs with the leg developer. The included cable attachments are removable, so you can replace them with your preferred type of attachment for even more exercises. This machine measures 80.5 inches tall by 48 inches long and 30 inches wide, and weighs 216 pounds when fully assembled.

Best Budget

Sporzon! Home Gym System Workout Station with 330LB of Resistance, 125LB Weight Stack, Gray

Crush a variety of different exercises for a full-body workout with this home gym machine without crushing your bank account. You can train your back, chest, arms, and legs up to 330 pounds of resistance all with this one machine.

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Sporzon! Home Gym Workout Station Should Be Good For

• Anyone who wants to do full-body workouts with one machine will like that you can accomplish that with the Sporzon! Home Gym Workout Station.
• Those who are on a budget but looking for a home gym machine solution. The price is right for the versatility this provides.
• People who like to rearrange their home gym. Despite being 216 pounds, 125 pounds of that is the weight stack, so you can maneuver this machine somewhat easily without the weight stack attached.

Sporzon! Home Gym Workout Station Might Not Be Good For

• Anyone who competes in a strength sport like powerlifting, strongman, or weightlifting. You’ll need something with a free-weight component.
• Athletes who are particularly strong may find the resistance to be insufficient to elicit strength gains.
• Those who like variety. It’s true you can train a lot of body parts with this machine, but there are only one or two exercises per body part that this machine can accommodate.

If you’re trying to find the right home gym machine while on a budget, this may be it. You can have a solid full-body workout with a decent amount of resistance while taking up relatively little space compared to other options. Sporzon! made this machine to be versatile and cost-effective, and it hit both of those marks well.

Best Smart Home Gym Machine

Home gym appeal has been on the rise for a while and smart home gym machines have taken over in force by putting all of your workout equipment in one compact package. For a smart home gym machine with almost no setup required that can suit nearly anyone’s fitness needs, look no further than our pick for this category — the Speediance Home Gym.

Speediance Home Gym

Speediance is an all-in-one smart home gym machine that offers hundreds of workouts that are updated nearly every day. These workouts can be sorted by body part worked or type (such as strength, stretching, or yoga). With almost no setup required unless you opt for the additional weight bench and rower, you can get to working out within minutes of unboxing Speediance. Like many smart home gym machines, Speediance uses electromagnetic weight resistance via two cable pulleys offering a total resistance of 220 pounds. Speediance measures about six feet tall, two and a half feet wide, and four feet long when unfolded, but only sticks out about a foot from the wall.

Thanks to the foldable design, it’s easy to store away when not in use and set back up when you want to work out. If you spring for the optional smart accessories (about $400), Speediance will even count your reps and range of motion with built-in technology in the attachments. The basic package, which will run you about $2,700, includes two regular handle attachments, a barbell, and a weight bench, as well as the Speediance system itself. You will need a subscription membership as sadly you can’t use Speediance without one. The subscription is about $29 per month, and this grants you access to all of the workouts in Speediance’s library.

Best Smart Home Gym

Speediance Home Gym

$2,699.00

This next-level smart home gym features a set of cables with resistance up to 110 pounds per side (220 pounds total) and a foldable platform for easy storage. The huge and ever-expanding workout library means you’ll never get bored with the same old workouts.

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Speediance Home Gym Should Be Good For

• Those who are new to working out. The workouts feature voiceovers and video guides to help you learn the movements better.
• People who are limited on space will appreciate that this folds away neatly for storage and even has wheels to make moving it easier.
• Athletes who want to work on stability. The type of resistance used in this machine can potentially help with improving stabilizing muscles over other types of resistance.

Speediance Home Gym Might Not Be Good For

• Folks on a budget. This is more of a luxury piece of equipment that can end up costing almost $4,000 with the smart accessories and rowing bench included.
• Athletes who are quite strong may find the 220 pounds of resistance to be too light to elicit adaptations for strength or even hypertrophy.
• Those who prefer to use free weights to work out will find this lacking in that department as it only uses cables with electromagnetic weights.

As far as smart home gym machines go, Speediance is doing it right with an ever-growing library of workouts and a bunch of workout programs to follow, the average person should make great progress. If you can pony up for the price point, then you’ll have a top-tier smart home gym machine you won’t soon become bored or stagnate with.

Best Home Gym Machine and Rack

For many avid fitness enthusiasts, it’s not enough to just have a home gym machine. They crave more. They want the time-tested ability to use a weight rack in their home gym. If you want it all, then the Force USA X20 Pro Home Gym has you covered.

Force USA X20 Home Gym

The X20 Pro combines a high-end functional trainer with a heavy-duty power rack and throws in barbell storage, a low-row, pull-up bars, a landmine attachment, band pegs, and about a dozen cable attachments to boot. The only thing this machine can’t do for you is cook you dinner, but Force USA may be working on an upgrade kit for that. They’ve already got upgrade kits for jammer arms, a lat pulldown, and dip handles. The cable attachments include a lat pulldown bar, close-grip triangle, plastic D handles, triceps rope and pressdown V bar, ankle cuff, and more — 17 in total for the base model.

The complete home gym solution features a half-rack with safety spotter arms on the outside as well as a full, four-post rack with 3×3 inch uprights made from 11-gauge steel. The weight capacity comes in at 992 pounds, so all but the strongest few people in the world can safely lift in this rack. The two weight stacks that attach to either cable pulley are 289 pounds each with a 2:1 ratio (every two pounds on the stack is one pound in hand) to satisfy those of all strength levels. This machine and rack isn’t small though, so measure before you make your purchase. Its dimensions are 70 inches wide by 87 inches deep and 92 inches tall.

Best Home Gym Machine and Rack

Force USA X20 Pro Multi Trainer

• Exterior dimensions: 70” W x 88.5” D x 91” H
• Interior dimensions: 39.5” W x 72” D x 86” H
• 11-gauge, 3x3 stainless steel uprights
• Two 289-pound weight stacks
• 990-pound weight capacity
• Limited lifetime structural warranty

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Force USA X20 Home Gym Should Be Good For

• Those who want a centerpiece of their home gym. This machine and rack combo does it all and will make itself the central component of your home gym.
• Anyone who wants to only buy one time. With proper care, you can use this rack for a lifetime thanks to the heavy-duty build and stout weight stacks.
• Athletes who like variety. There are few exercises you can’t perform with the X20 Pro.

Force USA X20 Home Gym Might Not Be Good For

• Anyone on a budget will want to check for other options on this list as this product is quite pricey — around $5,000 before taxes, shipping, and upgrade kits or add-ons.
• Those who like to rearrange their gym often. This rack is about two tons when assembled so it’s not being moved easily.
• People with low ceilings. The rack itself is over seven and a half feet tall, but you’ll need even more clearance to perform pull-ups safely without bonking your noodle.

It can be difficult to replace so many different pieces of gym equipment, but the Force USA X20 Pro manages to do so in a relatively compact way by wrapping a functional trainer and rack together. The 11-gauge uprights will allow you to use this rack for a lifetime and the 992-pound weight capacity means you can grow into the X20 Pro without worrying about upgrading.

Best Home Gym Cable Machine

So you’ve already got a power rack and some dumbbells, now it’s time to add a cable machine to complete your home gym. Maybe you just want a cable machine to supplement your current workouts or to get a quick pump in at home. This functional trainer is made for a home gym environment — meet the REP Fitness FT-3000.

REP Fitness FT-3000

Designed to be compact and still provide a commercial gym feel, this functional trainer splits the difference well. A footprint of 78 inches tall by 53 inches wide and 34 inches deep means you’ll likely be able to find space for this machine — we’ve found a corner works nicely. Despite the low profile, REP squeezed two hefty weight stacks in, each weighing 180 pounds for a total resistance of 360 pounds. The price isn’t too bad compared to regular functional trainers either, coming in around $2,150 before taxes with free shipping.

The pulley system is designed to operate smoothly with a constant resistance all the way through the range of motion. If you’ve got some room overhead, you can even do pull-ups with the built-in pull-up bar. For the people with a ton of cable attachments, REP included some hand-dandy storage pegs to hang your attachments on in the center. A consideration to keep in mind for the really strong folks out there is that the pulleys are on a 2:1 ratio which means every two pounds on the weight stack is one pound of resistance in hand.

Best Home Gym Cable Machine

Rep Fitness FT-3000 Functional Trainer

$ 2,149.99

The REP Fitness FT-3000 is a compact dual cable pulley system that brings commercial gym feel to your home gym space. Though it’s compact, this thing packs a punch with two 180-pound weight stacks and a pull-up bar included.

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REP Fitness FT-3000 Should Be Good For

• Those who want the utility of a functional trainer without sacrificing the space these machines normally take up.
• People who are more focused on fitness or hypertrophy can achieve quite a bit of work with this relatively small piece of equipment.
• Athletes who already have a decent home gym set up but are missing a cable system. This could be the capstone that you need.

REP Fitness FT-3000 Might Not Be Good For

• Those who have a bunch of space may want to opt for a larger, non-compact functional trainer that allows more room for cable crossovers and similar exercises.
• Anyone who prefers barbell or free weight training will want to check out other options on this list before opting for a functional trainer.
• Athletes who are very strong will want to keep in mind that each weight stack maxes out at 90 pounds of real resistance due to the 2:1 ratio.

When selecting home gym machines, space is one of the most important factors, and the FT-3000 takes that to heart. Whether you’ve got a ton of space or you are working with limited real estate, the REP FT-3000 can be your pocket Hercules.

Best Home Gym Machine for Small Places

If you’re working with a really limited space then a smart home gym that mounts on the wall may be a great option. Our pick for this category mounts to the wall and is compact enough to fit in an office, bedroom, living room, or any multi-purpose space in your home.

Tonal Home Gym

Tonal wanted to bring the tech and fitness world together to make a superior product. At its core, the Tonal Home Gym is a compact smart device that hangs on your wall, guides you through workouts and adapts to your skills and strengths. With a floor space of a seven-foot by seven-foot box, and a ceiling height of almost eight feet, you have enough room to perform any of the workouts on the device (according to Tonal’s recommendations).

The Tonal Home Gym is pricey at around $3,500 before accessories, delivery, taxes, and the required monthly subscription, but if that doesn’t turn you off then this product can be a great option for those with limited space. You can work with up to 200 pounds of virtual resistance via two easily configurable electromagnetic pulleys. The Tonal software tracks your progress and automatically adjusts the resistance to help you keep making gains. One of the best features is the expert installation which includes installing the system on your wall, pairing the Bluetooth accessories, and setting it up with your WiFi, so you can start working out right away.

Tonal Home Gym

4.6

• Dimensions: 50.9” H x 21.5” W x 5.25” D
• Maximum resistance: 200 pounds
• Type: Electromagnetics
• Warranty: Two-year limited warranty

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Tonal Home Gym Should Be Good For

• Those with limited space. You can set this up anywhere that there’s a wall and a WiFi connection.
• People who want a personal trainer, but don’t have time or can’t make it to the gym. The guided virtual classes here are a happy medium.
• Folks who have trouble making progress on their own. Tonal takes the reins here and helps you progress when it senses you can by increasing the resistance.

Tonal Home Gym Might Not Be Good For

• Anyone on a tight budget. Tonal does offer financing based on credit approval, but there are cheaper options for home gym machines on this list.
• Those who compete in strength sports. The lack of free weights and 200-pound limit may not be enough for you.
• People who don’t want to have to pay a monthly subscription on top of the initial cost of the device.

This machine is not only great for those with limited space, it’s a solid option for anyone who wants to work on their general fitness. The guided classes and intuitive nature of the product make it solid for amateurs and moderate lifters alike.

Check out our full Tonal review.

Best Home Gym Treadmill Machine

If you’re training for endurance or simply enjoy running, then you’ll likely want to opt for a treadmill as your home gym machine of choice. Not all treadmill machines are made the same though, and for our pick here, running isn’t even half of it.

NordicTrack X22i Treadmill

This treadmill has the ability to take you from climbing up a steep mountain to hiking down a decline without ever leaving your house. With the capability of inclining up to 40 percent and declining down to negative five percent speeds of 0.5 through 12 miles per hour, there’s virtually no terrain the X22i can’t simulate. If you want to really feel the burn, you can try the “sled push” mode, which allows you to push the tread belt with just your leg drive. Your legs and lungs will be burning after that for sure.

On top of being a great treadmill, the NordicTrack X22i brings a sophisticated technology to the table with either 22-inch or 32-inch touchscreen display options that tilt and pivot. On these large screens, you can partake in iFit classes which will automatically adjust the incline or decline and speed for you throughout the course of the workout. Thanks to the tilt and pivot screen, you can also perform strengthening or stretching workouts via iFit off the treadmill too. You’ll receive a free 30-day subscription to iFit with your purchase. This premium product does come at a premium price of about $3,500 for the 22inch screen option and $4,500 for the 32-inch screen option (with financing available depending on credit).

Best Home Gym Treadmill Machine

NordicTrack X22i Treadmill

$3,499

The NordicTrack X22i Treadmill is for those who want the feel of running or hiking outdoors while staying in the comfort of their own home. It offers an incline up to 40 percent with a decline down to five percent. Choose from two tilt and pivot touchscreen displays — 22 inches or 32 inches.

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NordicTrack X22i Treadmill Should Be Good For

• People who like to have a large display that they can utilize when running. This treadmill is like having a TV in front of you that doubles as a trainer for other types of workouts like flexibility, strength, and bodyweight, in addition to running.
• Athletes who want to prepare for a challenging hike or run will appreciate the wide incline and decline range.
• Those who want to just get on and train without having to adjust the settings will like the AutoAdjust technology.

NordicTrack X22i Treadmill Might Not Be Good For

• Those who are looking for a more traditional functional trainer or cable machine as a treadmill isn’t a typical home gym machine.
• People who are on a budget may want to consider a more budget-friendly alternative.
• Heavier users and large athletes who may exceed the 300-pound weight capacity.

If you like to hike or run often but don’t always have a way of getting to the great outdoors, then this treadmill and its huge screen can bring the outdoors to you. Not only that, but the X22i can challenge you in ways others can’t — with a wide incline range and “sled push” mode, you’ll be getting your “runner’s high” in no time.

Best Home Gym Squat Rack

A squat rack can be the centerpiece of any home gym, and it’s oftentimes the largest purchase you’ll make for your home gym. High-quality squat racks aren’t cheap, but the versatility they offer is unrivaled. The right squat rack should be sturdy and able to grow with you, which is why we chose the REP Fitness PR-5000 for this pick.

REP Fitness PR-5000

Everything about this rack was designed to be versatile and adaptable. REP bills this as the “power rack you’ll never need to upgrade” because of its robust build. Made from heavy-duty 11-gauge steel, the robotic welded 3×3 inch uprights can handle 1,000 pounds. When ordering the PR-5000 first choose your rack height of either 80 inches or 93 inches depending on your ceiling height. Then pick your depth — either 16, 30, or 41 inches depending on your needs. After that, the add-ons are numerous with weight storage options, pull-up bar options, different safety arms, and J-cups. Match your favorite of eight color options to your home gym color scheme while you’re at it.

If attachments are your thing, then you’ll find no shortage here with 49 in total to choose from, like a belt squat, dip station, lat pulldown, ISO arms, and more. The rack builder is interactive and you can even view the rack in your space using your cell phone. Hole spacing on this rack is industry standard at two-inch spacing with one-inch sized holes, so other companies’ attachments are compatible with this rack too. As icing on the cake, REP backs up this rack with a lifetime warranty. The one drawback is the price, which can exceed $1,000 even with the cheapest configuration and go well into a few thousand dollars when all is said and done.

REP Fitness PR-5000

• Dimensions: 50.8 inches wide; choice of 80- or 93-inch height; choice of 16-, 30-, or 41-inch rack depth
• Materials: 3x3, 11-gauge steel
• Weight capacity: 1,000 pounds
• Hole spacing: Two inches

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REP Fitness PR-5000 Should Be Good For

• Those who are looking for a squat rack that they can grow into and adapt based on their training interests and needs.
• Heavy lifters who want a squat rack they know can handle the weight they’re lifting with confidence. This rack won’t even blink at 500 or 600 pounds — it can accommodate 1,000 pounds.
• Anyone who’s into customizing their gym equipment. Eight colors and dozens of attachments make this one of the most versatile racks on the market.

REP Fitness PR-5000 Might Not Be Good For

• Those who want a more cost-effective squat rack may want to look at other options as the price can get quite high once you start adding things on.
• Anyone who is working with limited space may want to opt for a more space-friendly design, like a squat stand or a folding rack.
• Athletes who just want a basic squat rack without any bells and whistles. This is far from basic and represents the sometimes indulgent side of the home gym community.

True, the REP PR-5000 is going to cost more than many other options for squat racks, but what you pay upfront you receive as returns in the long run. This rack can last a lifetime and has the ability to be upgraded and built out with seemingly endless possibilities. You’d be hard-pressed to find a more versatile squat rack on the market.

Best Home Gym Smith Machine

Contrary to what some lifters may think, smith machines can be useful for way more than something to lean on or a towel rack. They’re legitimate pieces of equipment and even the strongest people in the world (like Brian Shaw) have them in their gyms. Our pick for best  smith machine is affordable and doesn’t take up as much space as others.

Titan Fitness Smith Machine

This smith machine is about as straightforward as its name. With no frills, this piece of equipment is built to be a sturdy workhorse day in and day out. Each side of the machine has a smooth track for the barbell to glide on and features a safety spotter arm. The spotter arms are adjustable to eight different heights to fit your needs.

Okay, so this smith machine does have some extras, like built-in band pegs for accommodating resistance training. It also has six storage posts to keep your plates on for easy access. There are only a couple of drawbacks here, like a slightly shorter loadable sleeve length than a standard barbell at 13.25 inches compared to the typical 16 inches. The other is a relatively low weight capacity of 600 pounds — well above what most people will need, but still lower than a typical squat rack or other higher-end smith machines. The budget-friendly price of about $1,650 before taxes and possible shipping charges make this a great option though.

Best Home Gym Smith Machine

Titan Smith Machine

$1,649.99

Anyone looking to add a smith machine to their gym will like this straightforward option. It offers great value and can take plenty of daily use. This is similar to what you’d find in a commercial gym with a few added features like band pegs and weight storage posts.

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Titan Fitness Smith Machine Should Be Good For

• Those who are looking for a solid smith machine that won’t break the bank. This machine is priced well and does what you need.
• Anyone who needs some extra weight storage will appreciate the built-in storage pegs here.
• People who lift alone and want some protection while lifting. Simply flick your wrists forward to lock the bar onto one of the catch hooks.

Titan Fitness Smith Machine Might Not Be Good For

• People who are on a very tight budget may want to opt for a few different pieces of more versatile equipment.
• Those who prefer a smith machine with a vertical bar path instead of one with a slight pitch like this one has.
• Athletes who compete in strength sports. If you’ve got the room and funds for free weights and a smith machine then go for it; otherwise, you’d be better off sticking with free weights.

Titan designed this smith machine to be simple, reliable, and tough. It offers a high quality product at a budget-friendly price point for those in the market for a smith machine. You’re not going to find any high-end extras like cable pulleys, but if you just need a solid smith machine to round out your home gym build, this is the option for you.

What Are the Benefits of Home Gym Machines?

Home gym machines can be a considerable investment up front, but the rewards you can reap are well worth it for many people. They offer convenience, the exact equipment you want, and can even be cost-effective over time.

Convenience

The biggest benefit of owning a home gym machine is the convenience afforded to you. Imagine never having to drive to the gym in the dead of winter or not having to wait for someone doing curls in the squat rack before you can start your max effort lower body day. Heck, you can even curl in your own squat rack — no one can stop you.

Thanks to the convenience, you may even find yourself more dedicated to your program and making better gains than ever before. If you’re the type of person who has an erratic schedule, you won’t have to worry about checking the gym hours or squeezing in a condensed workout with the person at the front desk staring at you because they close in ten minutes.

Tailored to Your Needs

Training for a marathon or big hiking vacation coming up? Get the perfect treadmill with a high incline. Do you prefer to compete in bodybuilding? Then pick up a functional trainer and a wide range of dumbbells. No matter what kind of workouts you prefer to do, your home gym machines can be tailored to your needs since you’re the one selecting the equipment.

You can set up your space as a minimalist with just the necessary stuff and few distractions, or you can go all out, so you can change up your workouts daily. The only person you’ll have to answer to is you — and perhaps your significant other.

Cost-Effective Over Time

Despite home gym machines being quite a large investment up front, buying one does end up being more cost-effective over time. Not only will you save by not spending money on a gym membership, but you’ll eliminate the commute to the gym, as well as time spent waiting for equipment to be free — and as the saying goes, time is money.

How We Choose Our Picks

Home gym machines are as varied and unique as the people who use them. They come in all different shapes, designs, and prices. We put higher consideration to the utility, value provided, and overall functionality compared to the space the machine takes up.

Utility

Home gym machines are by design different than commercial gym equipment in that they generally have multiple uses. Unless you’re Scrooge McDuck, you likely don’t have a money pit to pull funds from and unlimited space for equipment. The more utility a piece of equipment provides, the higher it’s likely to rank on our list because that makes it better suited for home use.

Value

We acknowledge that home gym machines can be quite an investment, which is why we regard pieces with great value highly. A home gym machine’s value is weighted heavily in our picks, which often is heavily influenced by the quality, functionality, and longevity of the equipment. That said, there are some very pricey items on the list, but rest assured that those pieces will last a lifetime with proper care.

Space Requirement vs. Functionality

If you’re limited on space, then a full dumbbell set might not be the optimal choice for your home gym, and a set of adjustable dumbbells could be more appropriate. A piece of equipment has to be functional, but the functionality has to be worth it for the space it takes up. Power racks are a great example of this — they take up a considerable amount of room, but offer unrivaled functionality. Large pieces of equipment that serve only one purpose are likely to not rank as highly as more compact and versatile machines.

What To Know Before Buying A Home Gym Machine

Okay, so now you know all about home gym machines, but which one is right for you? A quick inventory checklist can help you figure that out. Start by thinking through your fitness goals and how much space you have for the machine(s). After that, gather your all-important budget, and you’ll have a solid idea of what’s right for you.

Fitness Goals

If your goal is to run a marathon, then buying a squat rack instead of a treadmill may not be the best idea. That’s an obvious case with an easy choice. Other times, the decision may not be so easy. If you like to work out for general fitness, then a squat rack may suit your needs, but a functional trainer would as well. It depends on your space and budget at that point. Most of the time though, people have varied goals, so narrow it down to the top few goals and go from there. You can always add on or replace equipment thanks to a thriving pre-owned equipment market.

Space

This consideration is as much about the physical space you have as it is your current lifestyle. If you’re living in an apartment, then a full squat rack and plates may not be the best option, as your neighbors will likely complain about the noise. A smart home gym may be the better choice in that situation.

If you’ve got a garage or a roomy basement though, you likely have some space to build out with home gym machines that require more room, like a smith machine or functional trainer.

Budget

This one is pretty straightforward. What can you afford to spend on a home gym machine? The answer will vary from person to person, but keep in mind that you don’t need to get everything all at once, and you can build up your home gym machines over time. A common sentiment in the home gym community is that you’re never done building your home gym.

Wrapping Up

Home gym machines vary greatly in design, function, and type of fitness they focus on developing. One of the most important things you’ll have to do before making an investment in a home gym machine is decide the type of exercise(s) you enjoy doing and will stick to. The last thing anyone wants is an expensive home gym machine to end up as a towel rack, collecting dust. Keep in mind the utility, value provided, and space versus functionality when making your decision, and you’ll be golden.

No matter what type of fitness you’re into — from CrossFit to triathlons, hardcore powerlifting or moderate training — there’s a home gym machine that can accommodate your needs on this list. Regardless of which option you choose, we hope that this article makes your decision easier, so you can catch those gains sooner rather than later.

FAQs

Who should invest in a home gym machine?

Though we’re a big fan of home gym machines, they aren’t ideal for everyone. Some folks really like the social aspect of going to the gym and the comradery that can come along with it. For folks that just want to get their workouts done in the most convenient way possible, home gym machines may be the way to go. You’ll need adequate space and funds up front, as well as the drive to workout at home.

Are home gym machines suitable for those with minimal experience?

In short, it depends. We wouldn’t recommend starting out using a squat rack and heavy weights without any experience. You should invest in a qualified trainer to teach you how to safely lift in that discipline first. There are many options that are ideal for beginners though, such as trainer-led smart home gym machines and non-free weight home gym machines. Take an honest inventory of your experience level and if needed, seek out someone with more time under the bar for some guidance.

How much will it cost for a home gym machine?

Costs range greatly depending on the type of home gym machine you select. For a simpler, budget-friendly option you might spend around $400 to $600. For more advanced and complete options, as well as anything with technology heavily involved, you can spend upwards of $3,000 or more easily. Most options in that price range offer some sort of financing though, depending on credit.

The post Best Home Gym Machines appeared first on Breaking Muscle.

The lifting belt is one of the most misused pieces of equipment in the gym. In fact, some manufacturers don’t understand how a belt is supposed to work due to the fact that they construct belts that are wider in the back than the front.

In order to provide some value to this review, I need to help you understand the problems this belt is meant to solve. The whole point of a weight belt is to prevent spinal flexion. Most people think weight belts support the back and help to prevent injury. While that is generally true, the real answer is slightly more complex. Performing certain exercises at near-maximal effort requires you to take in a huge breath, hold it, and exhale only after the exercise is completed. This technique called the Valsalva Maneuver, increases your thoracic abdominal pressure and braces you, allowing you to lift more weight. The increased abdominal pressure for the spine helps to stabilize it which allows for better transmission of force from your hips to the bar. To make a long story short, a lifting belt provides a wall for your abs to push against.

A belt should be 3-4″ wide all the way around. If it’s much smaller than that, it won’t provide much support. If it’s much larger than that, it may not fit well between your ribs and hips. The material should be firm so it won’t wear down, which means leather should be the material of choice. The Dark Iron Fitness belt is made of top-quality cowhide that won’t stretch out or tear under pressure. It also has a secure, heavy-duty buckle instead of plastic clips or Velcro closures that can break.

Dark Iron Offers Support

I typically lift 5-6 times per week and typically include Olympic lifts, heavy front and back squats, deadlift variations, and a variety of accessory exercises. I usually perform all of my lifts without any gear such as belts, straps, or wraps unless I am performing reps at 95% or above. I used the Dark Iron belt on one of my heavy squat and deadlift days and it did not disappoint. This belt provided firm support for my body’s core, giving me added leverage while reducing the stress on my spine. The buckle and leather guard also provided a comfortable, non-slip fit.

Time will tell if this belt will stand the abuse during countless lifts but if you are in the market for a quality belt, look no further. The Dark Iron belt comes in five different sizes with extra adjustment holes for the perfect fit. It is also compact and lightweight making it easy to tuck away in your gym bag.

This belt would be great when used for Crossfit, body building, weightlifting, powerlifting, and other high intensity training that requires added stabilization. The cost comes in at just over $40 when you include taxes and shipping which is a steal for a well-made leather belt. If you are deciding to take the next step in your exercise routine by adding quality gear, this belt should be at the top of your list.

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There you are, in front of a crowd of thousands cheering your name. You step up to the bar, get a firm grip—your body in perfect position. You are about to complete the lift of your life. Suddenly the cheering begins to fade from motivating background music to a horrendous, blaring noise that ruins your focus. You begin to realize the crowd cheering was, in fact, your alarm clock waking you up—and you’re late.

You rush out of the door, grabbing a granola bar from the counter and whatever quick-brew coffee you could muster together. You wish you had something better, but you need the jolt of caffeine to survive the day ahead of you.

Driving into work like a maniac, you balance the coffee cup in one hand while trying to unwrap your granola bar in the other. In your peripheral vision you see the person in front of you slam on their brakes. You follow suit, only to experience the uncomfortable sensation of hot coffee running down the front of your shirt. You spilled your coffee and dropped your granola bar on the floor. Your breakfast, your energy shot, your whole day is ruined.

This scenario is all too familiar for the working professional. There aren’t enough hours in the day to get everything done, so you have to multi-task whenever possible. Driving, eating a granola bar, and drinking your coffee basically requires you to be a master juggler, which I think we can agree you are not.

Quantum Energy Squares are the newest proposed solution to this all-too-common problem.

A New Player in the Energy Bar Marketplace

Quantum Energy Squares are another addition to the “whole food” energy bar marketplace. With concerns about health, fitness, and wholesome ingredients on the rise, many brands have taken the approach of eliminating artificial sweeteners and flavors, leaving you with pronounceable, wholesome ingredients from real food sources. Eliminating added sugars and sugar alcohols, products in this category most often use dates as the sweetener of choice. Additionally, these energy squares are vegan, gluten, soy, and dairy-free as well as non-GMO.

If you are an active, working professional who is conscious of the types of food you put into your body and also looking for an energy boost, then these bars may be right up your alley.

What Are They?

Quantum Energy Squares, following the default of many whole-ingredient energy bars, contain much less protein than traditional protein bars. This is due to the addition of protein-rich foods, such as peanuts, that also contain other macronutrients. In order to properly balance the calories and other nutrients, protein naturally falls on the low end. That means these bars contain 7g of protein per bar, compared to the standard 20g of most protein bars, while calories remain the same at 210 calories per 50g bar.

Other ingredients include oats, dates, almonds, chia seeds, dark chocolate chips, and coffee beans.

The texture of the Quantum Energy Squares is a bit grainy, which makes sense for a bar made with a base of oats, and pleasantly less sticky than other bars that use dates as the sweetener.

I tried the Caffe Mocha Macchiato flavor, and you can certainly taste the coffee. While the bars are physically a little smaller than other brands, the bitterness of the coffee helped me feel satisfied. I enjoyed the taste overall. The bar is not too sweet, another plus for me, because over-sweetness can sometimes plague the energy bar market. If you aren’t a fan of coffee flavoring, another option is a dark chocolate cherry flavor.

The most notable difference of the Quantum Energy Squares is that these bars contain 100mg of caffeine, a little more than a cup of coffee. If you are looking for a quick breakfast on-the-go, and the added pick-me-up that a cup of coffee would provide, then these are a good choice for you.

The No-Crash Energy Measures Up

I tested these bars during an appointment-filled day. I had over seven hours of personal training client sessions, as well as administrative work and a few articles to finish up during my off-time. This was the kind of schedule—beginning the day at 5:30am and not getting home until close to 9:30pm—where I could use an energy boost.

As a regular caffeine user, I don’t consider myself very sensitive to it. I was skeptical that 100mg would be enough to give me the boost I needed, but I was pleasantly surprised. Shortly after consuming the energy square, I felt more awake, energetic, and focused on the things I needed to do. Additionally, I was pleased that I didn’t feel any crash toward the end of my day, when other caffeine-containing products would have me feeling ready to call it quits.

Overall, Quantum Energy Squares do a great job of providing wholesome nutrition, a pleasant and satiating experience, and the energy boost needed to help you reach your goals for the day. The only negative for me is the relatively low amount of protein when compared to other protein bars. However, I can easily see myself using this as a quick snack to help fulfill other nutritional needs during the day, and combining it with other sources of protein.

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What is posture, exactly? And what does it mean to have good posture? Can it help you eliminate pain? Or move differently?

These are just a few of the questions surrounding posture and its close relative alignment that Steven Low and Jarlo Ilano aim to answer in their new book, Overcoming Poor Posture. Posture, they point out, is actually more complex than “muscle x is tight, so we should stretch it and muscley is loose and weak so we should strengthen it and voila! You will stand up taller!” Rather, posture is a conversation between your neurological system and your musculoskeletal system. The outcome of that conversation is based on factors like habits, adaptations in the body, neurological reflexes and time spent in specific positions.

Posture Versus Alignment

Posture is frequently thought of as a static position. My posture right now as I type this is me, seated on the ground, with my legs long out in front of me. My ankles are crossed, with my right ankle on top, and my back is supported against the wall. This is one of several postures I utilize while writing.

Alignment, on the other hand, is how the joints are positioned in relation to each other. When you think of specific fitness skills and how to best perform them, it is alignment you are considering. Alignment is based on a number of factors, including available strength and mobility to perform the task and starting position. I think we can all agree that to set up for a deadlift, there are certain starting positions that are more effective than others. What exactly that posture looks like depends on a variety of factors and tissue adaptation—there are people that have performed heavy deadlifts with rounded backs, and there are power lifters with scoliosis whose set-up positions would make most of us cringe, but it works for them, and they don’t have pain.

Finding “ideal” posture and alignment becomes less important than improving strength, endurance, and control at specific joints and then using that strength, endurance, and control in dynamic movement. Posture and alignment, then, are individualized, with no two people having postures or alignment during movement that look exactly the same.

This Book Is Worth Reading

Overcoming Poor Posture does an excellent job re-framing how we as a culture are obsessed with aesthetics and discusses how we view posture and alignment. It uses current research to debunk various myths surrounding posture and pain while helping you, the reader, explore ways to build systematic strength, mobility, and coordination throughout the body. At 126 pages, with over 30 pages devoted to exercises and pictures, the book is very readable, not overly technical, and offers excellent ideas on how to address specific areas, including the feet, back, and hips.

This book is also educational. You will gain insight into how and why the body holds itself in specific ways and why pain is more complex than simply how you look while standing. For a well thought out, effective way to improve your movement quality, I highly recommend this book.

The post The Guide to Overcoming Poor Posture appeared first on Breaking Muscle.

Improving Range of Motion

Romwod (Range of Motion Workout Of the Day) can help with this exact issue. These workouts are designed to increase the range of motion in the entire body over time when used consistently, although feeling better after the first workout is normal. These workouts aren’t yoga, aren’t stretching, and aren’t mobility, but instead are workouts designed to maintain strength while increasing range of motion.

Designed by CrossFitters, Romwod doesn’t require any special equipment. The workout videos are online and range from 20-60 minutes. All you need is your computer, smartphone, or tablet. The workouts are searchable by duration, by the area you wish to work on, and by date. Workouts are posted daily and are designed to follow a weekly program, should you desire.

The main concept behind Romwod is to work on range of motion while the body is cool. The workouts are designed not to warm the muscles, but instead allows them to lengthen while they are cool in order to get the best result possible. If the muscles become warm, then cool down, they can contract even more. These workouts are a great addition to rest and recovery days. If you use Romwod before a workout, they recommend that you also do a dynamic warm up before any lifting or conditioning.

Romwod offers a 7-day trial membership, which is a great way to show athletes what they offer. After the trial membership, the cost per month is $13.95 for an athlete or $24.95 per month for an affiliate to use as part of gym programming.

Romwod Worked for Me

Before I began using Romwod regularly, I always had tightness in my hips and ankles. The lack of range of motion in my ankles limits my mobility when I squat. After using Romwod four times a week for three weeks, I felt a lot of improvement in those areas, not to mention all over. Some of the positions are hard to get into at first, but I kept working on them and tried not to avoid workouts that included my least favorite movements. Overall, I felt improvement, especially in my legs and back. The videos show modifications, if needed.

One thing that really impressed me about Romwod was the breathing guidance they give during the workouts. I often catch myself breathing very shallow at times due to stress or other pressures, but by following these videos, I am now more aware of my breathing in general. These videos are a great way to start the day, end the day, or just have a break between tasks.

I give Romwod a big thumbs up. The programming is easy to follow and offers practical instruction. And, with the 7-day trial, if you don’t like it, you haven’t committed to some crazy subscription. Personally, I would rather have the Romwod subscription over many other types of subscriptions out there. These workouts are useful, helpful, and provide something many of us are missing—range of motion.

The post Testing at-Home Mobility Training for CrossFit Enthusiasts appeared first on Breaking Muscle.

When Compex said they wanted to send me their Sport Elite muscle stimulator, I have to admit I was a little ambivalent. I make my muscles twitch all the time by running, biking, and lifting. Why would I need to make them twitch while I’m sitting around?

The short answer is, I spend way too much time sitting around. The irony of life as a fitness media professional is that you spend an inordinate amount of time parked at a desk or sitting in a car. Crushing barbell work, soul-bending track workouts, and lung-busting hill repeats on the bike are crammed in between interviews, emails, and article edits. Sometimes there is barely enough time for a shower, let alone a comprehensive warm up, cool down, and mobility routine.

My New Recovery Buddy

This is where the Compex can step in to fill the gaps. With nine separate programs and almost endless electrode placement, the Sport Elite acts like a personal recovery assistant. I’ve found it immensely useful in easing my destroyed muscles into a state of rest and recovery, allowing me to get back in the gym or on the road sooner.

Let me give you an example. On a spring evening, my running team’s coach (who apparently has decided he hates us this year) pushes us through a whole stack of 400m repeats. Driving home, my calves and quads feel like that bratwurst you left on the grill for about three minutes too long. So while I sit at the computer with my dinner and an article to edit, I hook up the Compex to my quads, set it to Active Recovery, and let it do its thing. 25 minutes later, I move the electrodes to my calves, and repeat.

The next morning, I get up and feel like I ran a gentle 5k the night before, rather than having my legs torn off. So I waltz into the CrossFit gym, set a 2RM back squat PR, and bang out a very decent metcon. Back home, back on the Compex, more food, more editing, and a friend invites me to an informal mountain bike race. Sure, I feel fine, let’s go! An hour of pounding away on the pedals and whacking my helmet against trees, and then it’s back home for more food, another shower, and a little more loving attention from my new electronic BFF.

Three Initial Thoughts

Three observations from my first several weeks using the Compex Sport Elite:

1. Getting zapped is weird at first, but you get over it. I’ve had experience with e-stims in a physical therapy setting, so I mostly knew what to expect, but it’s still strange the first time your muscles start jumping around on their own. The difference is that the Compex’s stimulation is completely comfortable. You can individually adjust each pair of electrodes to the setting you need, and the pulses feel natural.
2. I am taking way too many showers now. Two-a-days were a rare feature in my training over the last couple years. I’m in my 30s, and have already noticed that things don’t bounce back the way I’d like them to. But with the help of the Compex, I find that I can get back out there and train with intensity far more often, since my muscles feel ready to go pretty much all the time, now. The only downside is that, between my wife and I, the shower at our house is basically always running.
3. Gadgets make recovery fun. Let’s face it, we all like nifty new tech, and for nerds like me, exploring all the options the Sport Elite has to offer has gotten me much more interested in actually paying attention to my recovery again. I know, I should have been doing it anyway, but I’m the kind of guy who’s way more interested in user interfaces and pulse wavelengths than yoga mats and foam rollers. Plus, it’s not really acceptable to be in a teleconference while doing yoga.

Much More to Learn

I find myself faced with a minor philosophical dilemma. Part of me feels like the Compex Sport Elite is a shortcut, and as a coach, I’m always telling people that there are no shortcuts. But the other part of me says to shut the hell up, because this is working great, and I’ve never trained better.

I think I’ll be listening to that second voice. After all, the best training plan is the one you’ll actually use. If the Compex provides a method to get the stimulus I need with the lifestyle I find myself living, where’s the downside?

There remains a boatload of untapped potential in the Sport Elite that I hope to explore over the coming weeks. It has as many options for before your workouts as after, and can even provide workouts all on its own, for strength, power, and endurance. Stay tuned for my full review.

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The Fun Approach to Natural Pregnancy

Popular YouTube star and mommy blogger Genevieve Howland (Mama Natural) presents a fun approach to a natural pregnancy and attachment-based, positive parenting. Howland offers the readers a week-by-week detailed reference perfect for mothers, expectant mothers, and women who wish to conceive. She discusses pregnancy and birth as a natural and normal state, not as a scary, risky, medical condition.

The book focuses on the latest research and on nutrition, screening, birthing courses, birth teams, birthing plans, and how to set yourself up for a intervention-free labor and delivery. Howland creates an inspiring, informative resource for women. She expertly guides new mothers on breastfeeding after birth, setting up for success, and advice on breastfeeding positioning. She addresses common questions and concerns.

What We Like About This Book

This is an accessible, well written, funny, week-by-week guide to a natural pregnancy, birth, and beyond. The overall emphasis of the book is how to empower yourself to move through your pregnancy naturally, and create a healthy, happy, and stress-free plan.

The book is full of inspiration from an experienced mother and has the added benefit of having insight from medical professionals as well. One of our favorite sections was the weekly advice and tips for a healthy pregnancy and the “nom of the week” recipe section.

The illustrations in the book are beautifully laid out in a whimsical and sweet format. Whether you are a mom of many or a new mom to be, this book is a needed resource and can help take you from conception to postpartum.

The post The Mama Natural Guide for Pregnancy and Childbirth appeared first on Breaking Muscle.

Mele is available in three flavors: rawberry, supergreen, and coconut. We tested the rawberry flavor mixed with water in a shaker bottle. We also tested the shake blended with coconut water, yogurt, kale, and ice. The rawberry is flavor tastes like a strawberry, banana, and raspberry shake. The shake powder mixes well with cold water and a simple shaker bottle. We really enjoyed the shake mixed in the blender with ice, kale, greek yogurt, and coconut water for a smoother and creamier taste.

Breaking Down Mele

Each shake pouch is 500 calories if mixed with water only, and has macronutrient balance of 35 percent protein, 40 percent carbs, and 25 percent fat. You can also split the resealable pouch into two shake servings at 250 calories each. Once you open the pouch you need to consume it within a week for optimal freshness.

The shake ingredients include a mix of freeze dried fruits, vegetables, almonds, and grass fed whey. The sweetener used in the shakes is made from the low glycemic monk fruit. The shakes taste sweet enough to be tasty without being overpowered with the sweet, fake sugar taste that is found in many protein powder shakes.

What We Like About Mele

These shakes are packed full of filling protein and nutrition without all of the fillers and chemicals found in traditional protein powder mixes. It is a great shake to mix on the go after a workout or while traveling, but tastes better blended. Mele donates 10% of profits to feed the hungry. The full size shakes are very filling, and are an excellent choice as a meal replacement or as a post-workout shake.

Rawberry Ingredients: grass-fed whey protein isolate (milk), strawberry, banana, almond, organic milk, peanut, organic cocoa, monk fruit sweetener, organic flaxseed, raspberry and less than 1% of each of the following: xanthan gum, sunflower lecithin

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Spartan Fit is an easy to follow, yet potent program written by Joe De Sena, founder and CEO of Spartan Race. De Sena is a fitness and health master who has competed in endurance and adventure races, including the 135-mile Badwater Ultramarathon, Lake Placid Ironman, and the 100-mile trail run in Vermont.

Spartan Fit Is Designed for Competition

Spartan Race training at its core is designed for competing in Spartan Races. De Sena created the Spartan Race series to be the ultimate test of an athlete’s strength, flexibility, conditioning, endurance, speed, and mental fitness. The race is about 3-4 miles with over 15 obstacles that will test all components of fitness.

The more advanced Spartan Race courses are much longer with tougher obstacles for the most advanced athletes in the sport. A competing athlete should be proficient at running, crawling, bodyweight movements, lifting, climbing, and more. The true essence of Spartan training focuses on using the environment, outside training methods, adaptability, and bodyweight applications.

Address the Body and Mind

The Spartan Fit program is designed to address both body and mind in its approach to mental health and fitness. De Sena challenges athletes to move through push ups, pull ups, squats, jumps, bear crawls, etc. More intense exercise and weighted options can include rope climbs, wall climbs, and carrying buckets of rocks.

The book is not just about physical strength or speed, but is designed to encompass all areas of a healthy life including rest, nutrition, stretching, etc. This thirty-day plan includes workouts and a nutrition plan. The book also covers the the seven pillars of Spartan SGX training: endurance, strength, athleticism, recovery, nutrition, mind, and code.

Spartan Training Details

Book Includes:

• A comprehensive 30-day workout, diet, and recovery plan
• Full-body workouts
• Workouts that do not need a gym membership or expensive home gym equipment
• A progressive program to build up fitness levels to move into Spartan racing
• Fun yet brutal challenging “Hero Workouts”

Sample Spartan Fit Style Workout Test:

Record time and distance as applicable.

• Dead Hang Test: hang from the bar for as long as possible with palms out
• Burpee Test: do as many burpees as possible in 5 minutes using race form
• Distance Run: run or walk as far as you can in 30 minutes

Sample Spartan Race Workout Schedule:

• Monday – Strength Circuits
• Tuesday – Hill Workout
• Wednesday – Rest
• Thursday – Sprints/Intervals
• Friday – Strength Circuits
• Saturday – Endurance Run
• Sunday – Rest

Sample Hero Workouts

Poseidon Plunge

Increase your cold tolerance by going longer at colder temperatures. Submerge your body up to the neck. Measure the temperature and keep time. Warning: Do not push your limits in open water; only use a cold plunge in a controlled setting with a partner. Pay attention to your fingers and toes.

• 1 minute at 50 degrees

Variations:

• 1 minute at 45 degrees
• 1 minute at 40 degrees
• 1 minute at 35 degrees

Sisyphus Carry

Re-create the punishment of Sisyphus with an unknown number of Olympus carries.

• 10 Olympus carries, then unknown rounds of 1 Olympus carry

Variations:

• 20 burpees, then unknown rounds of 10 burpees
• 20 push ups, then unknown rounds of 10 push ups
• 10 pull ups, then unknown rounds of 5 pull ups

Try more training outdoors:

How to Make Nature Your Gym (Australia Style)

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