Whether you’re new to the gym or prefer the lifting platform and are just newer to cardio, a rowing machine workout is a fantastic place to start. You can get a full-body session on the rower in as little as five minutes and build up from there. We’ve got the best selection of rowing workouts for beginners with room to progress. Hop on and strap in your feet.

Rowing Workouts for Beginners

5-Minute Rowing Workout for Beginners

Step one to your first workout is nailing your rowing technique. Then, we’ll use a few different terms to help you adjust your pace. The rowing machine, or a rower or erg, measures your power output. Depending on your machine, you can track your distance, time, speed, calories, and other variables. You can also adjust your resistance.

The Workout

In this first workout, we’ll focus on the distance. After a one-minute warm-up row, you’ll aim to row 500 meters in three minutes. After those three minutes, finish with another minute to cool-down, and you’re done.

[Read More: The Best Budget Rowing Machines: All Options Under $1,500]

The time it takes you to row 500 meters is also called your split time. In this workout, you aim for a three-minute split time to get used to the form. Intermediate and advanced athletes may aim for as little as a one-minute split time.

Be sure to start this and all workouts with a complete dynamic warm-up to prepare your body.

Equipment Needed: You’ll need a rowing machine. There are several different types, and any of them will work.

How Often to Do This Workout: Try this workout three times a week to get comfortable with it.

Modifications

• Make it Easier: Keep rowing to complete the 500 meters, even if you go over three minutes. 
• Make it Harder: See if you can get over 500 meters in three minutes.

15-Minute Rowing Workout for Beginners

[Read More: The Best Water Rowing Machines on the Market]

Equipment Needed: You’ll need a rowing machine that tells you your SPM on the screen.

How Often to Do This Workout: Try this one twice a week.

Modifications

• Make it Easier: Go for the lower range of suggested SPM for each level.
• Make it Harder: Aim for the higher SPM of each step.

Rowing Interval Workout for Beginners

Our next beginner workout on the rower is an interval workout. It’s a great way to prepare for high-intensity interval training (HIIT). HIIT workouts alternate short bouts of all-out effort (like sprints) with short rest or recovery phases. 

The Workout

In proper HIIT, you spike your heart rate to 80 to 95 percent of your max heart rate and let it recover at 40 to 50 percent. This isn’t technically a HIIT rowing workout because you’re not going all out during your sprints. It’s more of an interval workout, so you can get used to alternating intensity while maintaining good technique as a beginner.

[Read More: Does Rowing Build Muscle? How to Get Ripped on a Rowing Machine]

After a warm-up row for three to five minutes, you’ll do 10 rounds of intervals — 30 seconds at 26 SPM and 30 seconds at 20 SPM. This is a great ratio for beginners. Finish with your cool down to let your heart rate and muscles start to recover. 

Equipment Needed: You’ll need a rower that tracks your SPM.

How Often to Do This Workout: Try this workout twice a week with plenty of rest time in between.

Modifications

• Make it Easier: You can reduce the SPM on both the sprints and recovery phases.
• Make it Harder: Kick up the SPM or try 12 to 15 rounds of intervals.

Rowing Steady-State Workout for Beginners

This rowing session is a beginner workout with steady-state cardio. Steady-state cardio is a type of cardio exercise where you sustain a moderate heart rate without resting for the duration of your workout, usually lasting 30 to 60 minutes. 

[Read More: The Best Compact Exercise Equipment for Any Small Space]

It’s not like spiking your heart rate in a HIIT workout — it builds your aerobic capacity differently. Both types are suitable for all fitness levels; sometimes, it just comes down to how much time you have and your personal preferences.

The Workout

This workout takes 30 minutes total, with a five-minute warm-up and cool-down and 20 minutes at a moderate SPM. Your steady-state workout can be low to moderate in intensity. As a beginner still getting comfortable with the rowing technique, it may be helpful to try a LISS workout (low-intensity steady-state). 

You’ll want your heart rate to be around 50 to 65 percent of your max heart rate. Aim for 64 to 76 percent of your max heart rate to kick it up to moderate intensity. (1)

Equipment Needed: You’ll need a rowing machine and potentially a wearable fitness tracker with a heart rate monitor. 

How Often to Do This Workout: Try this once or twice weekly.

Modifications

• Make it Easier: Start with 15 minutes instead of 20.
• Make it Harder: Kick up the steady-state portion to 25 or 30 minutes.

Rowing + Bodyweight Workout for Beginners

This beginner workout will take us out of the pure cardio realm and mix in strength training. The rowing machine is an excellent addition to a circuit-style workout for a burst of effort after your slow and controlled strength exercises. It also helps build up your work capacity, which translates into higher training volume and strength over time.

The Workout

This full-body workout challenges multiple muscle groups and combines strength training with cardio. Full-body workouts are often a great choice for beginners because they tax all areas of your body equally with a light load. Adding reverse lunges here also gets your glutes working since squats and the rower can be quad-dominant.

[Read More: 7 Ways to Improve Your Rowing Stroke]

If you are an advanced lifter but are coming here to get started with cardio, this still works well. Think of it more as a CrossFit workout for beginners.

Perform one exercise after another as a circuit, three to four rounds, with a 60- to 90-second rest in between.

Equipment Needed: You’ll need a rowing machine and potentially a dumbbell or kettlebell to increase the difficulty of your squats and lunges.

How Often to Do This Workout: Try this workout two to three times per week.

Modifications

• Make it Easier: Do fewer lunges and take your time with rowing. For push-ups, elevate your hands, or do them with your knees down.
• Make it Harder: Add a kettlebell or dumbbell for goblet squats instead of bodyweight squats. You can also load your reverse lunges. Try to beat your time on your 250-meter row. Shorten the rest period.

Benefits of Rowing Workouts for Beginners

Here are the top benefits of rowing machine workouts for beginners to add to their routines.

Full-Body Workout

Rowing workouts are efficient. They’ll work your entire body with each rep. Just after you push with your lower body, you pull with your upper body while keeping your core engaged to protect your spine. You need to actively engage your muscles for a good-quality row, so even in a cardio workout, you get some strength training as a beginner.

Low-Impact Workout

The rowing machine is a low-impact form of cardio compared to running on a treadmill. You’re not weight-bearing, and you stay seated the whole time, but you still get your heart rate up and work all your muscle groups. 

[Read More: Indoor Rowing Workouts That Won’t Bore You To Death]

That makes it a great option for beginners or people recovering from certain injuries. The rower is also great for lifters on an active recovery day to get some cardio in without adding more stress on their joints and tissues.

Works for Steady State or HIIT 

The rowing machine is customizable. You can maintain one pace for a long time for a steady-state cardio workout or alternate sprints with recovery phases for HIIT. Both types of cardio are beneficial for heart health and performance. For beginners wanting to try HIIT, since it’s low-impact, it may be a more accessible bet than a HIIT treadmill workout.

Tracks Power Output to Help Progression

The rowing machine is sometimes called an erg, short for ergometer. It measures the work you put in so you can track your power output. This is helpful for rowers using an indoor rowing machine to train when they can’t row on the water. It also works well for gymgoers to track their progress.

[Read More: Air Bike Vs. Rower — the Ultimate Cardio Showdown]

The erg will show you your SPM, distance, time, and calories. You can play around with what you want to work on and increase your speed and power as you progress.

Great for Home Workouts

If you want to purchase a cardio machine, an indoor rowing machine can be a great choice. You can get a smaller rower for your home gym or one that can roll up and rest against the wall if you have a small space. This will let you bang out a quick full-body home workout that challenges all your muscles and increases your heart rate without trying to do hundreds of burpees. Of course, you can also do both.

How to Use a Rowing Machine

Here’s a step-by-step guide on how to use a rowing machine so you’ll be ready for your first workout.

• Choose Your Resistance: Use the damper next to the flywheel to choose your resistance. Beginners can start with zero or one. 
• Set Up Your Feet and Hands: Sit on the seat. Place your feet on the foot pads and adjust the size to fit you. Secure the straps. Grab the handle with an overhand grip and straight wrists.
• Go Forward: This part of the rowing stroke is called the catch. Lean your upper body forward while keeping your arms straight and your head retracted. Go until your shoulders pass your hips, with your knees bent and heels slightly lifted. 
• Feet First: Push your feet into the foot pedals and straighten your legs. Keep your arms straight and core engaged. Lean back slightly as your legs fully straighten.
• Row Your Arms: Pull the handle toward your body as your legs straighten, landing below your ribs. Use your back muscles and retract your scapula to initiate the pull. Keep your wrists straight.
• Return: Lean forward to initiate your next rowing stroke. Let your hands pass your knees and then re-bend them. Get as close to the flywheel as you can, and repeat. 

FAQs

More questions? We’ve got answers.

References

1. CDC. Target Heart Rate and Estimated Maximum Heart Rate. Centers for Disease Control and Prevention.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

The 2024 British Junior Powerlifting Champion lifted 4.3 times his competition bodyweight.

Last updated on March 28th, 2024

British powerlifter Yaw Parbey is a 16-year-old strength phenom. Competing in the Sub-Junior 74KG class, Parbey has competed in four sanctioned meets since beginning his young competitive career in January 2021. According to Open Powerlifting, he won three of those four meets.

Parbey’s trajectory seems on track for the moon, however, as he has recently shared some incredible training lifts on social media, the highlight of which was a 320-kilogram (705-pound) sumo deadlift. Check out the lift below, followed by a detailed breakdown of its significance:

[Related: Zuzanna Kula (57KG) Breaks IPF Equipped Bench Press World Record With 161 Kilograms]

Parbey utilized lifting straps and a weight belt for the lift, so it was not a raw deadlift. He positioned the lifting belt much higher on his torso than most lifters; the belt was around his mid-back rather than his lower back. He used an overhand grip to lock out the barbell.

Parbey’s lift suggests that once his grip strength is sufficient to hold the weight without straps, a pull of 320 kilograms would be a staggering 46.5 kilograms over the current IPF Sub-Junior raw world record of 273.5 kilograms, held by Hu Yu-Sung of Chinese Taipei since 2007.

Per Open Powerlifting, the all-time world record raw deadlift at 74KG in the Teen 16-17 division is Caden Turner’s 317.5-kilogram lift from the 2023 USPA Drug Tested Legends of the Pit. Parbey’s training PR exceeded that by 2.5 kilograms.

While Parbey’s training must continue to achieve such a massive deadlift without straps, it is safe to say the reigning British Junior Powerlifting Champion has a blindingly bright future ahead.

More Powerlifting Content

Featured image: @yawparbey.pl on Instagram

February 15, 2024

Welcome to Ben Greenfield’s Weekly Roundup!

In this weekly post, I share with you my most interesting discoveries of the week, including the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with opportunities to learn, giveaways, discounts, and more!

New Discoveries

Exciting News — My Latest Culinary Creation, Boundless Kitchen, Is Finally Here!

Dive into a unique blend of biohacking and molecular gastronomy with 48 innovative recipes designed for health, longevity, and pure deliciousness. I’m taking you on a wild ride through my kitchen lab, where we’ll explore everything from unconventional tools to fringe superfoods like organ meats and colostrum.

Get ready to expand your cooking skills with dishes ranging from Carrot Cake Blender Waffles to Sous Vide Blueberry Brisket. You’ll not only master techniques like sous vide and air frying but also discover the science of clean eating and the restorative power of food. Get ready to unleash a world of flavor and innovation in your cooking!

Want a copy for your kitchen, or would you like to gift Boundless Kitchen to your friends and family? Order it here.

Return to the Elements of Vitality: My New Video Series

Embark on a journey where pioneering health breakthroughs meet ancient wisdom in my latest video series with Dr. John Lieurance, Return to the Elements of Vitality. Following the success of the first Elements of Vitality event in 2022, the recent gathering in 2023 delved even deeper into the realms of holistic wellness, featuring esteemed guests and cutting-edge insights. Whether you missed the event or simply wish to relive its transformative moments, dive back into the enlightening discussions and empowering insights from Elements of Vitality 2.0 with this curated collection of videos that help you unlock the secrets to vibrant health and well-being.

Here’s what to expect:

• Uncover a multitude of therapies and biohacks you can implement into your daily life.
• Explore the magic of deep cellular hydration and the secrets of red light photobiomodulation.
• Discover how to utilize oxygen therapies such as hyperbaric oxygen, ozone, cyclic variation in adaptive conditioning, and breathwork.
• Relate to personal healing journeys from experts, including insights from renowned speakers about their transformative experiences using the Elements.

With topics ranging from primal health to emotional intelligence, and from peptides to physiological intuition, this video series provides a rich tapestry of wisdom for those seeking holistic wellness. For example, Coast Guard Admiral Doug Fears, former Homeland Security Advisor to Donald Trump, shares his personal odyssey utilizing the Elements to combat severe pain and fatigue. Other esteemed guests include Luke Storey, Dr. Steven Young, Nathalie Niddam, and more. Together, they illuminate the multifaceted landscape of vitality, offering profound insights into holistic well-being.

If you’re ready to unlock the secrets of the Elements to harness their power for a healthier, more vibrant you, you can use code BEN25 to save 25% on Return to the Elements of Vitality here.

Unlock 15% Savings on THC-Free CBD for Pain and Inflammation Relief

Most CBD products on the market are ineffective — I know because I’ve experimented with hundreds of them throughout my 20 years of biohacking adventures.

Countless brands prioritize quantity over quality, flooding their products with fillers, low-grade CBD, and ineffective formulations. This results in products that may make bold claims but fail to deliver therapeutic benefits. Additionally, inadequate extraction methods and poor sourcing of hemp can further compromise the quality of CBD products, diminishing their efficacy.

That’s where BioCBD shines. Unlike the run-of-the-mill options flooding the market, BioCBD isn’t just another CBD product that will gather dust in your medicine cabinet because it doesn’t work. With potency levels 5x to 10x higher than traditional alternatives, BioCBD ensures you get the full spectrum of benefits without having to drown yourself in their products.

Through a patented process that’s nothing short of genius, they’ve crafted a lineup that blends THC-free, broad-spectrum hemp extract with the potent anti-inflammatory prowess of organic turmeric and the holistic magic of Ayurvedic herbs. This results in a powerhouse of absorption, creating nanoparticles that your body can use more efficiently, ensuring you get faster, stronger results. It’s time to say goodbye to the smoke and mirrors of conventional CBD and experience the real deal with BioCBD.

Ready to elevate your wellness game, find relief from the nagging aches, and embrace a more vibrant sense of well-being? If so, I’ve got something special for you — use code BEN15 to save 15% on BioCBD’s standout CBD products here!

My Latest Smoothie Infatuation

Introducing my latest smoothie obsession: the “Beautiful Biohacked Blue Smoothie.” Packed with muscle-building protein, immune-boosting colostrum, and potent antioxidants from royal spirulina, this vibrant concoction is a powerhouse of nutrients.

Here’s how to whip it up:

Over a giant smoothie bowl of ice and coconut water (I use the super pure Once Upon a Coconut brand), add:

Blend on high until a nice, thick, ice-creamy texture forms, then top with dark chocolate chunks, coconut flakes from Thrive Market, and bee pollen. Not only does it taste great, it’s a powerful way to support muscle growth, serious recovery, and gut health.

 Here are a few of my favorite brands I like using in this smoothie:

Best of Intimacy and Biohacking Sex Podcast Episode: Optimize Libido, Orgasm Enhancement, Thrust In Time, Better Erections Naturally, Breathwork & More.

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How to Use Peptides to Boost Immunity, Heal, Burn Fat, Build Muscle, Increase IQ & Slow Aging

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Ep. 30 | The Formula for Living Longer with Ben Greenfield

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A few short months remain before the Olympic torch is lit in Paris, France, this August. For weightlifters wishing to realize their Olympic dreams, the hour is late. There’s only one major qualification event left — the 2024 International Weightlifting Federation (IWF) World Cup.

This year’s Cup, which takes place from Mar. 31 to Apr. 11 in Phuket, Thailand, is the second of two compulsory events for all Olympic hopefuls. For many of the world’s best weightlifting athletes, it’s also the last chance to lift well enough to secure a ticket to Paris.

[Related: The Best Weightlifting Belts on the Market]

“[The Cup] is the culmination of the last 18 months of Olympic qualification,” says Seb Ostrowicz, owner of Weightlifting House, the primary broadcasting platform for this year’s World Cup. “All questions about who’s going to the Olympics will finally be answered.” 

In short: You won’t want to miss this one. Here’s what you need to know about the athletes and scheduling at the 2024 IWF World Cup.

How To Watch the 2024 IWF World Cup

Want to watch all the action in Thailand in real time? You need to know when, and where, to find the sessions. Here are the details.

Live Stream

Weightlifting House TV is the primary distribution platform for this year’s Cup, made available via subscription here. Monthly access starts at $9.99. Group A events will feature real-time expert commentary from Ostrowicz and Max Aita, including athlete bios, stats, and trivia.

[Related: These Are the 10 Most Fun Weightlifters To Watch]

“We’re aiming at being the Netflix of weightlifting,” says Ostrowicz. Other Weightlifting House TV features include video-on-demand recordings of all prior sessions (including B and C-groups), a moderated live chat module.

The Weightlifting House team is also working on rolling out a ranking leaderboard that shows which athletes overtake each other for the coveted world top-10 slots — weightlifters who want to receive a bid to Paris must be in the top 10 in the world in their weight class. 

Session Schedule

Below you can find the schedule for all “A” Group sessions at the 2024 IWF World Cup in Phuket, Thailand. Note that all times are listed in Eastern Standard Time (EST) and that listed times are subject to change prior to the commencement of the event. 

Sunday, March 31

Monday, April 1

• W49: 5:00 a.m.
• M55: 8:00 a.m.

Tuesday, April 2

• M61: 5:00 a.m.
• W55: 8:00 a.m.

Wednesday, April 3

Thursday, April 4

• M67: 5:00 a.m.
• M73: 8:00 a.m.

Friday, April 5

Saturday, April 6

• M81: 5:00 a.m.
• M89: 8:00 a.m.

Sunday, April 7

• M96: 5:00 a.m.
• W71: 8:00 a.m.

Monday, April 8

• W76: 5:00 a.m.
• M102: 8:00 a.m.

Tuesday, April 9 

• W81: 5:00 a.m.
• W87: 8:00 a.m.

Wednesday, April 10

• W+87: 5:00 a.m.
• M109: 8:00 a.m.

Thursday, April 11

Athletes To Watch at the 2024 IWF World Cup

For any Paris hopeful who currently sits outside the top 10 in their weight class, the competition in Phuket is do-or-die. “The further down the [ranking list] you go, the deeper you get into the ‘danger zone,’” says Ostrowicz.

At the Cup, he says, you’re likely to see athletes in one of two situations: Those who are trying to prove to their country’s federation that they’re worth one of the three athlete slots, and those who are trying to make it into the top 10 in the first place. 

The further down the list you go, the deeper you get into the danger zone…

Ostrowicz notes that he is particularly excited to see the fates of the following athletes unfold in Thailand: 

• Rizki Juniansyah (M73, INA): Juniansyah will make a last-ditch effort to surpass teammate (and number-one 73 in the world) Rahmat Erwin Abdullah just a few months after undergoing back surgery. 
• Li Wenwen (W+87, CHN): “After her elbow injury at the 2023 World Championships, I’m excited to see whether she earns an Olympic spot,” Ostrowicz says. Wenwen was once a guaranteed pick for China, but the odds may have shifted out of her favor. 
• Karlos Nasar (M89, BUL): The clean & jerk world record holder will face off against China’s two 89s, Tian Tao and Li Dayin, for the first time. 
• Kate Vibert (W81, USA): “After moving up two categories to the 81s, her training has looked very strong,” Ostrowicz says, citing a recent 160-kilogram split jerk that Vibert hit in training. 

[Related: The Best Lifting Straps for Weightlifting]

You should also be on the lookout for these athletes, who must either perform better than they ever have in the past, or who are confirming to the world that they’re ready to throw down on the Olympic platform: 

Lasha Talakhadze (+109KG)

Georgia’s two-time Olympic Champion — and the undisputed strongest weightlifter in history — Lasha Talakhadze has already qualified for Paris. However, Talakhadze’s prowess has come under scrutiny after he suffered a leg injury shortly before the 2022 European Championships. 

[Related: Lasha Talakhadze Suffers Knee Injury, Withdraws From 2024 European Championships]

Since then, Talakhadze hasn’t been able to match or exceed any of his previous best lifts. While he’s still the presumptive winner of the super-heavyweight event in Paris, his lead in the Total against athletes like Gor Minasyan and Varazdat Lalayan is shrinking. 

Shi Zhiyong (73KG)

Prior to the 2023 IWF Grand Prix II in Dec. of last year, China’s Shi Zhiyong had never been defeated in an international weightlifting competition. After his commanding victory in the Tokyo Olympics, Zhiyong took a long hiatus from competition to nurse an ongoing back injury. 

He returned to the IWF stage last winter, but his 340-kilogram debut Total left him in a precarious seventh place in the 73-kilogram class. If Zhiyong wants to snag one of China’s three male athlete slots (and have a chance at his third Olympic gold medal), he’ll need to dig deep in Thailand. 

Loredana Toma (71KG)

Romania’s Loredana Toma is safely going to Paris. However, the former snatch world record holder’s chances of making it to the Olympic podium are more dubious. She’s yet to beat her 256KG Total from Worlds in 2022, the performance that landed her in 4th place in the world for the time being.

However, at her most recent competition (the 2024 European Championships in Feb.), Toma only managed a 241KG result. It was good enough for gold at that event, but were she ranked by that number and not her best from 2022, she’d drop down to 10th. 

In short: Toma needs to show that she’s back in fighting shape in Phuket. Otherwise, her chances of winning a medal in Paris are slim. 

Chen Lijun (61KG)

For most of this qualification cycle, one of China’s three male athlete slots was all but confirmed for 61-kilogram Olympic Champion Li Fabin. But Chen Lijun, an Olympic Champion (2020, 67KG) and five-time World Champion, is making a last-minute bid for Fabin’s ticket. 

Lijun’s last appearance in the 61s was the 2023 Asian Championships, where he Totaled 310KG. That result had him in 2nd place in the world, behind Fabin, in 2023. But if Lijun wants the 61-kilogram slot, he’ll need to beat Fabin’s best of 314, and do so convincingly. 

If you’d like to check out all the entries for the 2024 World Cup, you can find the final athlete entry list here.

Team USA | 2024 IWF World Cup

After several grueling years, the Paris Olympics are finally in view. That doesn’t mean the race is over for the American athletes. “I think the women don’t have much to fear at this point, but for the men, the stakes couldn’t be higher,” says Jessie Johnson, weightlifting photographer and documentarian. 

Johnson refers to the trio of presumptive nominees on the women’s side: Jourdan Delacruz, Olivia Reeves, and Mary Theisen-Lappen, all of whom rank comfortably in the top 10 of their respective weight classes. On the men’s side of things, it’s still anyone’s game. 

Here is Team USA’s weightlifting roster for the 2024 IWF World Cup: 

Editor’s Note: Rogers recently announced her withdrawal from the Paris qualification process, but will attend the World Cup to weigh in.

[Related: The Best Weightlifting Shoes You Can Buy]

More Weightlifting Content

Editor’s Note: BarBend is the Official Media Partner of USA Weightlifting. The two organizations maintain editorial independence unless otherwise specified. 

Featured Image courtesy of Weightlifting House

Reach the Next Level of Brain Optimization with the MitoMIND™ Helmet

Light is much more than a wave of energy that signals the absence of darkness.

It can have a profound effect on your biology, and, unfortunately, given the likelihood that you’re spending much more of your time indoors than your ancestors — not to mention screen time is at an all-time high right now — you’re at a higher risk for developing health conditions ranging from sleep disruption to cancer to cardiovascular disease.

Stacking my biohacks — I figured why not do a clay mask while I am feeding light to my brain?

Certain wavelengths of sunlight are more beneficial than others, with red and infrared wavelengths having the unique ability to boost mitochondrial function. Improved mitochondrial function, which impacts virtually all cellular metabolic activity, has been widely demonstrated to improve muscle recovery, inflammation, pain, sleep, and overall skin health.

Needless to say, getting enough daily light intake is crucial. Lately, one of my favorite biohacking tools for ensuring I’m reaping all the benefits of light is the MitoMIND — a cutting-edge helmet packed with 256 LEDs emitting 810nm near-infrared light that boosts cognitive function, enhances mental clarity, and increases focus. The MitoMIND offers six preset programs including Recharge, Sleep, Meditate, Relax, Concentrate, and Peak Focus, providing versatile options for your brain’s various needs. Additionally, it allows for custom settings, enabling adjustments to time, pulse rate, and intensity to suit your preferences. With a sleek, ergonomic design, you can relax and enjoy the benefits of transcranial red light therapy without feeling like you’re gearing up for a space mission. Adjustable fit? Check. Comfortable every session? Double-check.

If you’re ready to step into the future of brain health, where optimizing your performance is as easy as putting on a helmet, use code BGLIFE for 5% off the MitoMIND Helmet here.

Want to unlock more information on the health risks and benefits of light? Check out the following articles and podcasts:

How a 61-Year-Old on a Budget Shaved 23 Years Off His Biological Age 

Imagine transforming your life in a way that shaves decades off your biological age, all while adhering to a budget that doesn’t require the bankroll of a tech mogul. 

Pascoe is currently capturing the world’s attention as a leader in the Rejuvenation Olympics, a unique competition dedicated to defying the grasp of aging. His exceptionally healthy lifestyle has seemingly erased approximately 23 years from his biological age. 

Remarkably, Pascoe is ranked right above infamous tech millionaire Bryan Johnson (who was a guest on my show last year). Johnson, 46, spends an astonishing $2 million a year on his anti-aging regimen, which includes practices like experimenting with multi-generational plasma exchange (he donates plasma to his father and his son donates plasma to him), always walking under an umbrella when outdoors, and going to sleep around 8:00 p.m. every night.

Unlike Johnson, Pascoe enjoys more regular Joe activities like spending time in the sauna, watching Netflix, and maintaining a comprehensive skincare routine. To be fair, Pascoe’s approach to defying aging does involve an extensive regimen — one that includes taking 120 supplements daily, injecting peptides, donating plasma four times a year, and undergoing hyperbaric oxygen treatment semi-annually. Still, he’s found cost-effective alternatives to aging gracefully and “in reverse,” such as plasma donations that actually pay him (saving him at least $8K to $10K but offering the same results).

One belief Pascoe and I have in common is that biohacking does not need to be expensive to be effective. In fact, one of my recent podcasts covers biohacking on a budget extensively. From taking a cold shower to sweating outside in the sun, walking 10,000 steps a day, or fasting, there are a million different biohacks that are free or inexpensive. As Pascoe puts it, “I leave no inexpensive well-studied intervention off the table, like sauna, or cold therapy.”

So, what can you learn from Pascoe about the art of aging gracefully? 

Pascoe’s journey underscores the importance of adopting a holistic and proactive approach to health, one that balances innovative treatments with accessible, everyday practices (that don’t need to break the bank). He emphasizes treating your body like it’s a prized possession — one that you should be willing to invest in as much as you can.  

Oh, and exciting news — I’m interviewing Dave Pascoe on my podcast soon, so if you want to discover more biohacking tips that extend your longevity (without costing you a fortune), be sure to follow my podcast on Apple, Spotify, Google Podcasts, YouTube, or whichever listening app you use (just search for “Ben Greenfield”). You can also listen directly to the show on my website.

Interested in uncovering more of my takes on anti-aging strategies? Check out these resources:

 Transform Your Life and Reach Boundless Success in 2024

Are you craving a truly personalized approach to fitness and unwavering accountability to reach your goals?

If so, your search ends today.

Imagine having a team of dedicated expert coaches right by your side, crafting a training plan tailored exclusively for you. We’ll dive deep into your unique goals, aspirations, and challenges to create a roadmap that leads you to success.

My Elite Coaching Program focuses on workouts, biohacking secrets, and nutrition. But it’s not just about workouts and exercises — this comprehensive, holistic journey covers every facet of your well-being, from personalized nutritional advice to cutting-edge biohacking techniques, positioning you at the pinnacle of peak performance. We leave no stone unturned in our quest to help you surpass your own limits.

My new 16-week program will guide you from information overload to transformation enjoyment.

If you’re ready to banish brain fog and push your energy through the roof this year, use code NYELITE2024 to save 40% off your first month of the Ben Greenfield Elite Coaching program. This exclusive rate is only valid through February 28th, so make sure to secure your spot before it’s too late!

My Team Is Searching for a Part-Time Partnership Contractor!

Do you love discovering how to awaken, unlock, and unleash the full potential of the human body, mind, and spirit, and want to share your passion with others? You’re in luck!

If your skills include the ability to help with key logistical tasks such as data tracking, analytics, and reporting on various affiliate marketing campaigns and partnerships, I encourage you to express your interest here.

The team looks forward to hearing from you!

Hey guys!

Ready to branch out of your comfort zone a bit? I see your comments, saying that skorts don’t work for your body type but… THAT IS NOT TRUE.

The Bungee Superskort™ is made with light material that is slightly longer in the back for more booty coverage. In the front, there’s a bungee cord that allows you to show off as much leg as you like! Underneath, you’ll find built-in shorts (yeah, they’re anti-cameltoe!) with pockets. The waistband doesn’t pinch and the inseam of the inner short varies depending on size!

Convinced yet? Let’s see the Bungee Superskort on our Try-On Crew!

Let’s try on the Bungee Superskort™!

Our Try-On Crew, a group of women sizes XXS to 3X, SERVED in this skort. Take a look!

SHOP BUNGEE SUPERSKORT™

The reviews are in!

Ahh this is my favorite part – Seeing my vision on YOUR bodies!

Allie, Try-On Crew

Measurements:

Size: 2X
Height: 5′ 7″
Bust: 47.5″
Waist: 44.5″
Hips: 55.5″

Allie’s review! “This skort is adorable. It’s perfect for a walk/hikes/tennis. The color is so pretty and the cord allows you to wear it at your preference. It was a little large on the band on me but my waist is smaller than my hip area by a whole size.”

I’m loving this on you!! The color, the fit… PERFECTION!

Nahoko, Try-On Crew

Measurements: 

Size: XXS
Height: 5′ 0″
Waist: 25.25″
Hips: 32.25″
Bust: 29.5″

From Nahoko! “This is one of my favorite POPFLEX skirts. Since I’m short, a lot of skirts are too long, making me look shorter than I already am. But since this one has shorts under it with the ability to cinch the skirt at the side, it elongates my legs. The wide waistband doesn’t restrict my stomach too! I can’t wait to go golfing or play pickleball in this skort! For reference, I’m 5’00” with a 25″ waist and the XXS size is perfect!”

Yesss we love an elongated leg! I’m excited for you to test it out on the court or course.

Ariel, Try-On Crew

Measurements: 

Size: L
Height: 5′ 8″
Bust: 40.75″
Waist: 36″
Hips: 42″

Ariel says, “This skort is CUTE! I love everything from the color to the lightweight material. The bungee adds a sexy accent that allows you to show off a little more leg – yes please! The skort has pockets in the shorts part and is perfect for working out or running errands. ” 

Omg LOVE. I can literally see the confidence on your face!

SHOP BUNGEE SUPERSKORT™

Wanna see more try-ons??

Your feedback means so much to me! Let me know what questions you have in the comments!

February 29, 2024

Welcome to Ben Greenfield’s Weekly Roundup!

In this weekly post, I share with you my most interesting discoveries of the week, including the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with opportunities to learn, giveaways, discounts, and more!

New Discoveries

Exciting News — My Latest Culinary Creation, Boundless Kitchen, Is Finally Here!

Dive into a unique blend of biohacking and molecular gastronomy with 48 innovative recipes designed for health, longevity, and pure deliciousness. I’m taking you on a wild ride through my kitchen lab, where we’ll explore everything from unconventional tools to fringe superfoods like organ meats and colostrum.

Get ready to expand your cooking skills with dishes ranging from Carrot Cake Blender Waffles to Sous Vide Blueberry Brisket. You’ll not only master techniques like sous vide and air frying but also discover the science of clean eating and the restorative power of food. Get ready to unleash a world of flavor and innovation in your cooking!

Want a copy for your kitchen, or would you like to gift Boundless Kitchen to your friends and family? Order it here.

One of the questions I get bombarded with the most is how I manage to navigate the treacherous waters of maintaining a clean, nutrient-dense diet while away from the comfort of my own kitchen.

You can probably relate if you’ve ever landed in your vacation spot, dropped your bags off, and faced the challenge of stocking your temporary abode with clean, wholesome eats. You’re limited to the offerings of a local grocery store or a farmer’s market (if you’re lucky), and you’re determined to keep your eating habits as pristine as the serene view from your rental, which can be a real challenge.

Here’s my go-to, no-frills list that I swear by whenever I’m in this exact scenario. It’s a compilation of the essentials that ensure I can whip up nutritious, satisfying meals on the fly, no matter where in the world I might be.

Feel free to tweak this list based on your dietary preferences, local availability, or simply your curiosity to try new things. And, of course, I’d love to hear what you’d add or ask about this lineup, so drop your thoughts and questions in the comments section below.

Want to learn more about my tips for eating well while on the go? Check out these resources:

Negotiation, Communication & Body Language Tactics To Upgrade Your Life & Relationships, With Former FBI Negotiator Chris Voss.

Podcasts I Was Featured On Recently:

Ben Greenfield & Davinia Taylor: The Human Guinea Pigs

How to Use Peptides to Boost Immunity, Heal, Burn Fat, Build Muscle, Increase IQ & Slow Aging

How to Perform at Your Peak During a Chess Game | Ben Greenfield on ChessMood Podcast

Ep. 30 | The Formula for Living Longer with Ben Greenfield

Articles Recently Released About Me:

Biohacking is a term that’s thrown around a lot these days, but what does it really mean? In my recent conversation on the podcast Brave New World with Lord Evgeniy Lebedev, we delve into this topic, exploring how simple lifestyle changes in exercise, diet, and exposure to light can contribute to overall wellness. As we spend a day together, I share insights on biohacking and how you might already be practicing it without even realizing it.

Catch that podcast here or check out this related article, published by The Standard. The article includes a video interview featuring my time with Lord Lebedev and an interview with journalist Will Hosie where I dive deeper into why biohacking and being a human performance enthusiast reflects my desire to fulfill God’s purpose for me.

I usually don’t like wearing bodycon style dresses because they make me well, body-conscious. Usually, these types of dresses are so tight on my hips, too loose on my boobs, and work against my body, not with it.

I wanted to create the ultimate figure-flattering dress that could take you from the beach to a night on the town to even the red carpet (no really, my friend just did this and my jaw dropped!!) while keeping you comfy the whole time.

It all starts with a pattern that accentuates the natural curvature of your body. But then…pair that with the stretchiest (no seriously THE STRETCHIEST) fabric ever with the coolest texture ever…and omg…magic. Just magic on my body. Wanna see?

Introducing The Hourglass Maxi ⏳

SHOP HOURGLASS MAXI

I am wearing the Hourglass Maxi in S/M and I am 5’5”. The dress completely molds to my body – horizontally AND vertically. I mean, you can adjust it to look however you want it to look, so it works for girlies of various heights!! I just released this in 3 colors on POPFLEX and I AM OBSESSED with how it gives me instant hourglass.

I’m always trying something new cuz why not…hope you love! Ask me any questions in the comments!

Things like:

How long is the program?

Is the program and exam online?

What makes ACE’s program different?

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