Blog
Workout tracking tips, training routines, and getting stronger
Best Fitness Planner Apps for iPhone (2026)
The best fitness planner app for iPhone in 2026, compared on routines, starter programs, AI planning and pricing for every lifter.
Best Strength Training Apps for iPhone (2026)
The best strength training app for iPhone in 2026, compared on starter programs, progressive overload tracking, pricing and who each one suits.
Hevy vs Strong (2026): Which Gym App Fits You?
Hevy vs Strong (2026): compare logging speed, routines, progress tracking, pricing and data ownership to find which workout tracker fits you.
Best Fitbod Alternatives for iPhone (2026)
Looking for a Fitbod alternative? Compare PR Streak, Hevy, JEFIT, Boostcamp, Strong and Stronglifts 5x5 on coaching style, pricing and features.
Best Workout Tracker Apps for iPhone (2026)
The best workout tracker apps for iPhone in 2026, ranked on logging speed, PR tracking, progress charts, and data export.
Best Hevy Alternatives for iPhone (2026)
The best Hevy alternatives for iPhone in 2026, compared on voice logging, AI coaching, and pricing. Fair to Hevy, honest about every app.
Best Workout Apps for iPhone (2026)
The best workout app for iPhone in 2026, compared on logging speed, AI coaching, pricing and data ownership, with honest picks for every lifter.
Average Overhead Press by Bodyweight 2026
The average overhead press is 142 lb for men and 75 lb for women. Fewer than 10% of trained lifters ever press their full bodyweight. 15 statistics.
Average Wall Sit Time by Age 2026
Average wall sit: 30-60 sec for most adults. Teen males average 50-75 sec; women outlast men at 72.9 sec vs 46 sec. 2 min puts you in the top 10%.
Average Calf Size by Age 2026
The average male calf is 15.6 in (39.5 cm); women average 15.1 in (38.3 cm). Below 34 cm signals low muscle mass. 16 stats on what calf size reveals.
Average Broad Jump by Age 2026
Adult men average 1.8-2.4 m on the broad jump; women 1.5-1.8 m. Boys peak around age 17 at 210 cm; girls plateau at 14-15. 15 key statistics inside.
Average Sprint Speed by Age 2026
Average male sprint speed is 19.5 mph; women average 17.1 mph. Speed peaks at 25 and drops 5-6% per decade. 16 key sprint statistics inside.
Average Bicep Size by Age 2026
Men average 13.3 in. biceps at 20-29, peaking at 13.9 in. in their 40s. Women average 12.0 in. Muscle loss starts at 30 - here are 16 key bicep stats.
Average Running Speed by Age and Sex 2026
Men peak at 9.06 mph in their 20s, women at 8.07 mph. The global median pace is 10:15/mile. Speed falls ~1% per year after 35. 17 sourced stats.
Average Cycling Speed by Age 2026
Strava's global cycling average is 19.6 km/h. Recreational riders hit 10-15 mph. 16 stats reveal how speed shifts by age, bike type, and training level.
Weightlifting Statistics 2026: Participation
32.1% of gym members train with free weights, yet only 32.9% of US adults meet muscle-strengthening guidelines. 16 weightlifting statistics for 2026.
Powerlifting Statistics 2026
Powerlifting has grown 700% in meets since 2010. Nearly 1M lifters are archived on OpenPowerlifting. Women now make up 31% of first-time competitors.
Body Image Statistics 2026
91% of women are unhappy with their bodies, 37% see self-esteem drop from fitness content, and negative body image predicts gym dropout. 16 key stats.
Average Body Weight by Age 2026
The average US man weighs 199 lbs, the average woman 172 lbs - both near all-time highs. 16 stats on body weight by age, sex, and trend.
Average Waist Size by Age 2026
US men average 40.6 inches and women 38.5 inches. Over 54% of adults exceed the abdominal obesity threshold. 16 stats on waist size by age for 2026.
Average Body Fat Percentage by Age 2026
US women average 39.9% body fat, men 28.1%. Healthy ranges are 14-24% for men and 21-31% for women. 16 body fat statistics for 2026.
Average Pull-Ups by Age 2026
The average man does 5-8 pull-ups; women average 1-3. Only 5% of people can do 10+ reps. See pull-up benchmarks by age, sex, and experience level.
Average Push-Ups by Age 2026
Men 20-29 average 22 push-ups; men 60+ average just 10. A 2019 JAMA study found 40+ reps cut cardiovascular risk by 96%. See all norms by age and sex.
Average Plank Time by Age 2026
Most adults hold a plank 30-60 seconds. College men average 110 sec; women 95 sec at the 50th percentile. Endurance drops ~10% per decade after 35.
Average 40-Yard Dash Time by Age 2026
The average untrained adult male runs the 40-yard dash in 5.5 seconds. NFL combine wide receivers average 4.44 s. See all benchmarks by age and sex.
Average Grip Strength by Age 2026
Men peak at 49.7 kg grip strength in their 30s; women at 29.7 kg. After 60, grip drops 20-25%. These 16 statistics reveal what your grip predicts.
Average Vertical Jump by Age 2026
The average adult male vertical jump is 16-20 inches; females average 12-16 inches. By age 75, jump power falls to 50% of your peak. 16 statistics.
Average 10K Time by Age and Sex 2026
The average 10K time is 56 min overall - men average 46:43, women 54:13. Times vary by 30+ min across age groups. 16 key stats inside.
Average Half Marathon Time by Age 2026
The average half marathon time is 1:59:48 for men and 2:24:03 for women. Times peak in the 20s and rise 2.6-4.4% per decade after 50. 16 stats inside.
Average 5K Time by Age and Sex 2026
Men average 31:18 and women average 36:24 for a 5K. Times peak in the 20s then slow ~1% per year after 35. 16 key stats inside.
Average Marathon Time by Age and Sex 2026
Men average 4:32, women 4:59. Only 24% of finishers break 4 hours, and sub-3 accounts for just 4.5%. 16 sourced marathon time statistics for 2026.
Average Mile Time by Age and Sex 2026
The average adult man runs a mile in 9:03 and women in 10:21. Times peak at age 25-34, then fall ~1% per year. 17 stats across age, sex, and fitness level.
Gym Anxiety & Intimidation Statistics 2026
50% of Americans feel gymtimidation, 65% of women avoid the gym over judgment fears, and 50% of non-members find the gym scary. 15 gym anxiety statistics.
Gen Z Fitness Statistics 2026: How They Train
73% of Gen Z use a gym, 47% of 2025's new gym joins were Gen Z, and 87% say workouts boost mental health. These 15 Gen Z fitness statistics for 2026.
Women & Strength Training Statistics 2026
Only 19.9% of women strength train, yet it cuts cardiac death risk 30% and NCAA women's participation hit 242,341. These 15 women in sports statistics.
Average Steps Per Day 2026: How Many People Walk
The global steps-per-day average is 4,961, US adults manage 3,000-4,000, and 7,000 steps cut death risk 47%. 15 sourced steps statistics for 2026.
Creatine Statistics 2026: Usage, Safety & Gains
28% of non-athletes use creatine, and 652 studies found a 13.7% side-effect rate, identical to placebo. 15 creatine statistics for 2026 on use and safety.
Protein Intake Statistics 2026: How Much We Eat
71% of Americans try to eat more protein, the muscle-building threshold is 1.6 g/kg, yet 1 in 3 over 50 miss the RDA. 15 protein intake statistics for 2026.
Muscle Building Statistics 2026
Beginners can gain ~20 lb of muscle in year one, 10+ weekly sets maximize growth, 1.6 g/kg protein is optimal. 15 muscle building statistics for 2026.
Average Squat & Deadlift Standards 2026
The average male squat is 287 lb and deadlift 336 lb. See average squat and deadlift standards by bodyweight - beginner to elite - from 47M+ logged lifts.
Average Bench Press by Age & Bodyweight 2026
The average male bench press is 217 lb and female 111 lb. See the average bench press by age and bodyweight, plus why under 1% of people bench 225 lb.
Strength Standards 2026: Average Lifts by Weight
The average male bench is 217 lb, squat 287 lb, deadlift 336 lb. Strength standards by bodyweight, from beginner to elite, backed by 96M+ logged lifts.
Strength Training Statistics 2026
Only 30% of US adults strength train, 58% do none, and resistance training cuts mortality risk ~15%. 15 key strength training statistics for 2026, sourced.
Workout Consistency Statistics 2026: Why People Quit
80% abandon fitness resolutions by mid-January, 50% quit the gym in 6 months, and tracking doubles results. 15 workout consistency statistics for 2026.
Workout Statistics 2026: How Often People Train
Only 47% of US adults meet aerobic guidelines, 24% hit both targets, and gym-goers train about twice a week. 15 workout statistics for 2026, all sourced.
Fitness App Statistics 2026: Market & Usage
The fitness app market hit $12B+ in 2025, apps were downloaded 858M times, and revenue jumped 24%. 15 fitness app statistics for 2026, all sourced.
Gym Membership Statistics 2026: Cost & Churn
A record 77 million Americans hold a gym membership, but 50% quit within 6 months and 67% go unused. 15 gym membership statistics for 2026, all sourced.