Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!
TODAY’S LEVEL UP:
Pro Tip: Ramp-Up Sets: The 5-Minute Warm-Up That Protects Your Joints
Did You Know?: Regular sauna use is linked to a healthier heart
Question from Our Readers: "My knees ache when I squat — should I stop squatting?"
Fit Trivia: Which 1984 classic ends with an underdog winning a karate tournament with a single, iconic kick?
Ramp-Up Sets: The 5-Minute Warm-Up That Protects Your Joints
Most warm-up advice is either "do 20 minutes of stretching" (which nobody does) or "just start lifting" (which your joints will eventually make you regret). The sweet spot is ramp-up sets — and they take about 5 minutes.
The formula, for your first big exercise of the day:
Set 1: empty bar or ~40% of your working weight × 10 easy reps
Set 2: ~60% × 5 reps
Set 3: ~80% × 3 reps
Then your working sets
Why this beats static stretching before lifting: Ramp-up sets rehearse the exact movement you're about to load. They raise tissue temperature, thicken the fluid that lubricates your joints (synovial fluid responds to movement, not stretching), and wake up the nervous system pathways for that specific lift. Long static stretches before heavy lifting can actually blunt strength output slightly — save those for after training.
Two rules that matter after 40:
Never skip the ramp on cold mornings or desk-bound days. Going from 8 hours in a chair straight to heavy deadlifts is how tweaks happen.
Rest only 30–45 seconds between ramp sets. They shouldn't fatigue you — they should make the first working set feel lighter than the warm-ups did.
For later exercises in the same session, one lighter set of 8–10 is usually enough since you're already warm.
Five minutes. That's the cost of showing up to your working sets primed rather than stiff. Cheap insurance.
FROM RYAN’S DESK
Effort is hard, but excuses are expensive. Every excuse delays your goals, weakens your habits, and steals time you'll never get back. The work may be uncomfortable, but regret lasts much longer. Be the guy who chooses effort every time. That's where real progress begins.
Did You Know?: Regular sauna use is linked to a healthier heart
Long-running Finnish research tracking more than 2,300 men found that those who used a sauna 4–7 times per week had roughly a 50% lower rate of fatal cardiovascular events than once-a-week users. The heat raises your heart rate to levels similar to a brisk walk and improves blood vessel function over time. If you have access to one, 15–20 minutes after a workout is a great habit — hydrate well, and check with your doctor first if you have a heart condition or blood pressure issues.
Question from Our Readers: "My knees ache when I squat — should I stop squatting?"
Usually not — but you should probably squat differently for a while. Try these adjustments in order: elevate your heels on small plates (shifts stress off the knee joint), slow the lowering phase to 3 seconds, shorten your depth to just above the ache point, and lighten the load while you rebuild. Box squats to a bench are a great reset. Strong quads and glutes are the best long-term protection your knees have — quitting squats entirely often makes achy knees worse, not better. Sharp, stabbing, or swelling pain is different: that's a "get it checked" signal, not a "train around it" signal.
Our Picks: Supps We Actually Use
Some of our coach’s favorite supplements:
Creatine (Travel Packs) - $36
Add this to your water in the morning or in your post-workout shake. Creatine is one of the few supplements that has a mountain of data proving its benefits. Don’t miss out on it!
A great way to hit your protein goals. Don’t rely on a protein powder alone, but add it as a post-workout shake or midday shake to increase your protein intake and hit your protein goals. Remember, high protein equals higher muscle and higher satiety.
Replenishes essential electrolytes. Use this if you sweat a lot, do intermittent fasting, or go on long-distance walks, hikes, or runs.
Fit Trivia: Which 1984 classic ends with an underdog teen winning a karate tournament with a single, iconic crane kick?
Answer: The Karate Kid! Ralph Macchio was actually 22 playing high schooler Daniel LaRusso — and Pat Morita earned an Oscar nomination for playing Mr. Miyagi. Wax on, wax off.
Ryan Engel, Intl. Fat Loss Coach
Ryan is a leading fitness coach and one of the most known professionals in the space.
He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.
Publisher: Ryan Engel
Editor: Michael Pender
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