The Treined Blog
We analyze the latest studies and research in fitness and nutrition to bring you the most up-to-date information to help you reach your goals.
Rehab that works: how to come back from lifting and sport injuries without rushing it
Hurt your shoulder, hand, or fingers lifting? Here’s a simple, evidence-based rehab plan that rebuilds strength, confidence, and smart training habits...
Working out when you’re busy: the “exercise snack” approach
No time for the gym? Use “exercise snacks”, short workouts you can slot into your day, to keep strength and fitness moving forward without blowing up ...
Supersets vs traditional sets: faster workouts without losing gains?
Supersets can cut workout time while keeping strength and hypertrophy results similar to traditional training, but they often feel harder and drive hi...
Vegan strength, plant proteins, and recovery: what the evidence actually says (2 studies analysis)
Can you go vegan without losing strength or recovery? Here’s what two recent studies suggest about performance, protein intake, and how to use plant p...
Effects of Different Resistance Training Systems on Muscular Strength and Hypertrophy in Resistance-Trained Older Women (Ribeiro et al., 2018)
Pyramid sets or straight sets, which works better after 60? This study in trained older women shows both build strength and slightly increase muscle, ...
Heart rate variability for training: what it can (and can’t) tell you about performance, recovery, and readiness
Use HRV the right way: learn what heart rate variability really says about recovery and readiness, how to spot fatigue early, and how to adjust streng...
Ashwagandha for athletic performance: endurance, strength, and recovery under real training stress (2 studies analysis)
Ashwagandha is popular for stress and recovery, but what does the training science say? Here’s how the evidence in athletes stacks up for VO2max, reco...
Does your menstrual cycle change maximal strength? What the best evidence says (1 study analysis)
Does the menstrual cycle affect maximal strength? A 2024 meta-analysis suggests early follicular may be a weaker point, with late follicular and ovula...
From the weight room to the track: what the evidence says about getting faster (2 studies analysis)
Want to get faster without adding endless volume? Here is what training science says about using strength training, hypertrophy work, and speed endura...
Why we decided to build Treined
Treined is a science-driven training app with an AI coach that understands your workouts and measurements, references 50+ studies, and helps you make ...
CrossFit training: what two research syntheses say about gains, recovery, and risk
High-intensity CrossFit training can build strength, fitness, and adherence, but the evidence shows recovery and smart programming are essential to re...
Strength and conditioning for combat sports: what 3 recent training studies suggest
Want your strength work to actually show up in the cage? These MMA, Wushu Sanda, and core training studies break down what improves strength, conditio...
Creatine, resistance training, and what the science actually says (2 studies analysis)
Creatine is one of the most proven supplements for strength training. Learn what the research says about muscle and weight changes, beginner vs advanc...
Protein timing vs. total daily protein: what the research actually supports (5 studies analysis)
Stop chasing the “anabolic window.” This evidence-based guide breaks down what the research says about protein timing vs total daily intake, meal dist...
Training with injuries (2 studies analysis)
Hard lifting comes with risks. Here’s what two recent studies show about the most common weightlifting injuries (shoulders and fingers), why they happ...
Calisthenics, Strength, and Performance (3 studies analysis)
Can calisthenics really build strength and muscle? This evidence-based breakdown of three studies compares bodyweight training, weights, and sprints t...
Sleep and Strength Training: What the Research Really Says (4 studies analysis)
Sleep affects more than how you feel. Research shows it can change fatigue, recovery stress, training quality, and cravings. Here’s what the studies a...
Intensity techniques to maximize hypertrophy (3 Studies analysis)
Muscle growth is mostly driven by doing enough hard work, applying high mechanical tension to the muscle fibers, and managing fatigue so you can repea...