Kenso Insights

Not all activewear is built for repeated, heavy use. Here's why cheap gym clothes pill fast — and the specific fabric blends worth buying for long-term durabili

The official StrongLifts app runs the classic program on autopilot, but it's not the only option. Here's how six leading apps compare for tracking linear barbel

Thumb holes look deliberate, but do they actually do anything? Here's what they're genuinely useful for — and when they're just a design detail.

Not all hand aids are equal when it comes to pulling heavier weight. Here's an honest breakdown of lifting gloves, straps, and hook grip — and which one actuall

Hot water, fabric softener, and the dryer are quietly destroying your activewear. Here's the exact washing protocol to keep moisture-wicking fabric performing t

A peaking block isn't just about lifting heavy — it's about arriving at meet day with maximum fitness and minimum fatigue. Here's how to structure every week of

Myoreps compress more muscle-stimulating reps into fewer minutes by keeping your muscles close to failure across short, repeated clusters — here's exactly how t

If your overhead press stalls or feels restricted, your lats may be the limiting factor. Here's how to address lat flexibility systematically.

Weekly training volume is one of the most debated variables in programming. This guide cuts through the noise with concrete numbers, experience-based recommenda

Not every exercise deserves a permanent spot in your program — but not every uncomfortable lift deserves to be cut either. Here's a clear framework for knowing

This week's research challenges two common assumptions — that training to failure is necessary, and that muscle size reliably predicts strength gains. Practical content covers peaking blocks, myoreps, and app comparisons for PHUL and StrongLifts 5x5.

Week 34 examines BFR hypertrophy research, fatigue programming across set structures, weekly volume targets, lat mobility, and grip tools — plus practical guidance on keeping your gear functional longer.

Week 33 brings research on RPE variability across exercises and a nuanced look at oral contraceptives and hypertrophy, alongside practical content on exercise substitution, strength-to-weight ratio, and the growing longevity focus in fitness technology.

Your strength-to-weight ratio is one of the most honest measures of athletic development. Here's how to calculate it, interpret it, and systematically improve i

Coming back to the bar after a long break and lifting less than you used to is a specific kind of loss. Here's how to process it and move forward.

A 2026 study in the European Journal of Applied Physiology challenges how researchers — and lifters — should interpret the relationship between muscle size and strength, with real implications for how you evaluate your own progress.

Twenty-five years of blood flow restriction research points to a consistent conclusion: low-load BFR training produces hypertrophy comparable to traditional hig

A 2025 narrative review found that oral contraceptive use does not consistently impair muscle hypertrophy from resistance training — but the details around progestin type are worth understanding.

EGYM's BioAge update and new Longevity Training program reflect a broader industry shift: fitness technology is moving beyond short-term metrics toward structured, evidence-based programming designed for long-term healthspan.

A 2026 study found that the same relative intensity produced significantly different RPE scores depending on the exercise — which has real implications for how you program and track your training.

Where your fatigue accumulates within a set versus between sets changes everything about how you should structure rest, volume, and set design. Here's the frame

Triphasic periodization sequences eccentric, isometric, and concentric training blocks to develop every component of muscular force production. This guide break

Most lifters log their sessions but rarely review the data. Here's a practical framework for how often to analyze your training logs — and what to look for each

Slow reps or fast reps — which one builds more muscle? The answer depends less on tempo and more on total time under tension per set. Here's what that means in

Kenso's pre-built workout templates give serious lifters a structured starting point — here's exactly how to set them up, customize them, and make them work for

Five specific beginner mistakes that genuinely impact your progression, plus how to avoid them from day one.

The right gym for beginners prioritizes essential equipment over flashy features. Focus on barbells, squat racks, and knowledgeable staff.

The unspoken gym etiquette rules that can make or break your training experience—and why most beginners learn them the hard way.

We've partnered with Peak Cocktails to bring Kenso users zero-proof functional cocktails loaded with adaptogens and superfoods. Here's why we vetted them and what it means for you.

Last month I skipped my usual post-workout beer and noticed something unexpected about my recovery. Here's what I'm doing instead.

Three months ago I started scooping greens powder instead of reaching for coffee. Here's what actually changed — and what didn't.

Most greens powders are marketing fluff. Here's what the research actually says about adaptogens, polyphenols, and functional mushrooms for athletic performance and longevity.

Connect your Kenso account to ChatGPT or Claude and ask about your training in plain English — they'll read your data live and even build programs for you.