Stew Smith, CSCS®

Stew Smith is a former Navy SEAL and fitness author certified as a strength and conditioning specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle, check out the Stew Smith article archive on Military.com. Contact Stew with your comments and questions at stew@stewsmith.com.

Latest Articles

How Tactical Fitness Compares to the GPP/SPP Exercise Models

While GPP/SPP and tactical fitness and strength aim to build a capable athlete, they differ largely in their “why” and “how.”...

Four U.S. soldiers wearing Army PT gear do squats on a soccer field at night.

Leg-Day Workout With Weights, Sandbags and Calisthenics

By stacking variations of the same movement, the squat, with different loading implements, you can target your lower body...

Recruits in swim masks line up in the water to start a timed test.

Ask Stew: Swim Portion of the Air Force Special Warfare Initial Fitness Test (IFT)

The process of taking and performing well on a swimming test in the military requires technique first, conditioning second...

A retiree performs battle ropes in a gym.

The 3 Phases of Fitness Provide a Lifelong Approach to Performance

When it comes to fitness, three phases provide a progressive process to building a lifelong foundation that supports both...

100-Plus Troops and Veterans Ranked These Workouts as Their Top 5

Whether climbing a PT pyramid, swimming, powering through a 5x5 or unwinding with mobility work, these workouts are favorites...

Sailors in a gym do lunges with sandbags.

Ask Stew: When Tired, How to Decide to Work Out vs. Rest

Is your body failing, or is your brain just trying to protect you from discomfort?

At night in silhouette, SEAL candidates carry a log together.

Ask Stew: The Best Recommendation Letters for Military Special Programs

Here is a question from a young OCS-to-BUD/S hopeful concerning the best letters of recommendation to help with the...

A man in a civilian tank top does a pullup.

A Workout for Days When You Have Only 20-30 Minutes to Train

With a well structured workout template that incorporates dynamic warmups, strength training and cardio options, you can...

Careful Out There: The Surprising Health Risks of Shoveling Snow

Shoveling snow might seem like a routine winter task, but it comes with significant risks, especially for older adults and...

A senior Army general wearing PT gear lifts weights.

Strength Training Linked to a Lower Biological Age

New research links regular strength training to healthier aging.

Marines pictured upside-down, lying in the sand linking arms.

How to Do Marines’ Versatile ‘Shamrock’ Workout

Here is a classic style of workout that can be changed depending on the equipment available, such as weights and pullup bars...

Marines tread water in a pool with their hands raised.

Ask Stew: How Often Should I Train Treading Water (No Hands)?

Stew, do you have any recommendations on how much I should be treading before Navy Dive School?

Here’s the New Navy Combat Fitness Test for SEALs, SWCC and EOD/Divers, Plus What It’s Missing

The Navy has a new fitness test for active-duty “combat arms personnel,” including members of Naval Special Warfare and Naval...

How to Gain Strength While Maintaining Cardio and Muscle Stamina

Here is a typical leg day routine for athletes do who need a foundation of strength, load-bearing stamina, and to maintain...

Navy special operations candidates do pushups.

Ask Stew: Does ‘Well Rested -- Well Tested’ Apply to Military PT Tests?

This short saying should be a mantra for any testing you do in the future to achieve the best results.

Military News

Get the Military Insider Newsletter

Get the latest on pay updates, benefit changes and award-winning military content. Right in your inbox.

By signing up, you agree to our Privacy Notice.

Thank you for subscribing!

View more newsletters on our Subscriptions page.

One last step.

Verify your free subscription by following the instructions in the email sent to:

Most Popular Military News

Command Sgt. Maj. John Brown, senior enlisted advisor of the 38th Air Defense Artillery Brigade, provides a rousing speech to the Soldiers of Bravo Battery before departing on a deployment to the United States Central Command area of responsibility on August 19, 2024 at Kadena Air Force Base, Japan. (U.S. Army photos by Capt. Frank Spatt)

Which Americans Will Be Automatically Registered for Military Draft, and When?

Last year's defense bill passed by Congress paved the way for the new automatic registration process.

A VA Clinic Gave Veterans GLP-1s for Weight Loss. A Year Later, Everything Improved

Researchers tracked 201 veterans prescribed semaglutide, the drug sold under the brand names Ozempic and Wegovy. After one...

Marine Corps veteran Al Duran. (Facebook)

WWII Veteran Who Lied About His Age to Serve Takes Honor Flight

Joining the military at 16 to serve in World War II to service in Korea and Vietnam, humble Al Duran has lived quite a life.

A federal class-action lawsuit accuses a company, Trajector, of taking advantage of disabled veterans and their spouses. (Adobe)

Disabled Veterans Charged Up to $20K to File VA Benefits Claims: Lawsuit

The company being sued told Military.com it doesn't charge for VA claims. Plaintiffs disagree, citing purported deceptive...

3 Big Military PCS Changes Are Coming at Once. Here’s What to Know Before 2026 Peak Season

In 2026, three major changes are affecting military household goods moves: a new permanent agency to run the system, the end...

Latest Military Videos

Views Across Southern Lebanon Show Widespread Destruction

Views across southern Lebanon show widespread destruction from Israel's razing of villages.

For NATO, Spring Brings Surge of Interceptions of Russian Planes

For NATO, spring brings surge of interceptions of Russian planes in the Baltic region.

Navy Secretary John Phelan Is Leaving in Latest Departure of a Top Defense Leader

Navy Secretary John Phelan is leaving in latest departure of a top defense leader.

Photographer Reflects on the Legacy of Chernobyl

AP photographer reflects on the legacy of Chernobyl after 4 decades of coverage.

Investigations and Features

In One of the Marines' Most Iconic Jobs, a Stunning Pattern of Suicide

Marine Corps drill instructors are a national symbol of discipline. But for some, their imposing persona belies a dark...

Army Capt. Jeremy Kuykendall and his wife Kate, cradle their daughter

Unsupervised: Military Child Care Centers Slow to Report Abuse with Little Oversight

A Military.com investigation into military day care centers revealed that service branch rules generally prioritize...

Army News

Retired Brigadier General Don L. Scott's "US@250&You" podcast debuted on Thursday, April 23, 2026 (Don L. Scott).

Ex-General's New Podcast Tackles US History Ahead of 250th Anniversary

Ret. U.S. Army Brig. Gen. Don L. Scott calls himself "a living testament to how America has evolved to include all of its...

Army Maj. Paul Voelke with his sons Andrew, left, and Ben. (Submitted)

Gold Star Family Takes NFL Draft Stage to Announce This Team's First Pick

Andrew and Ben Voelke will realize a lifelong dream and honor their late father, Maj. Paul Voelke, when they get to take the...

Navy News

Secretary of the Navy John Phelan speaks, at President Donald Trump's Mar-a-Lago club, Monday, Dec. 22, 2025, in Palm Beach, Fla. (AP Photo/Alex Brandon)

What Led to Navy Secretary John Phelan Losing His Job? What We Know

Phelan, a big GOP donor in 2024, is out and becomes the first top military official to depart the Trump administration.

'Military Child of the Year' awards wait to be presented to past honorees at an awards gala. (Operation Homefront)

'Military Child of the Year' Awards Honor Seven Teens from Seven Services

Lila Morgan is 18 years old but has written a book, started a nonprofit, and is graduating college soon. She credits her...

Air Force News

'Military Child of the Year' Awards Honor Seven Teens from Seven Services

Lila Morgan is 18 years old but has written a book, started a nonprofit, and is graduating college soon. She credits her...

A U.S. Air Force A-10 Thunderbolt II aircraft flies over the U.S. Central Command area of responsibility during Operation Epic Fury, March 9, 2026. (U.S. Air Force photo)

Air Force Extends A-10 Warthog Through 2030 After Combat Missions in Iran

Air Force Secretary Troy Meink announced that three A-10 squadrons will keep flying through 2030, following the Warthog's...

Space Force News

'Military Child of the Year' Awards Honor Seven Teens from Seven Services

Lila Morgan is 18 years old but has written a book, started a nonprofit, and is graduating college soon. She credits her...

Robbie Robertson, Sedaro CEO and co-founder, presents a live demo to USSF leadership Thursday, Dec. 11, 2025, at Spacepower Conference in Orlando, FL. (Photo courtesy of SFA)

National Spacepower Center: Advancing US and Allied Spacepower

The Space Force Association launched the National Spacepower Center in Dec. 2025 to connect government, academia and industry...

Marine Corps News

'Military Child of the Year' Awards Honor Seven Teens from Seven Services

Lila Morgan is 18 years old but has written a book, started a nonprofit, and is graduating college soon. She credits her...

U.S. Marines with Special Purpose Marine Air-Ground Task Force - Crisis Response - Central Command, provide assistance at an Evacuation Control Checkpoint (ECC) during an evacuation at Hamid Karzai International Airport, Kabul, Afghanistan, Aug. 21, 2021 (U.S. Marine Corps photo by Staff Sgt. Victor Mancilla)

Abbey Gate Marines Receive Upgraded Valor Awards After Pentagon Review

The Pentagon has upgraded valor awards for Marines who defended Abbey Gate during the 2021 Kabul suicide bombing.

Coast Guard News

'Military Child of the Year' Awards Honor Seven Teens from Seven Services

Lila Morgan is 18 years old but has written a book, started a nonprofit, and is graduating college soon. She credits her...

An HC-130 Hercules airplane crew offloads supplies in Saipan.

Coast Guard Searches for 6 People After Losing Contact with Boat Following Typhoon Sinlaku

A Coast Guard HC-130 Hercules aircraft was launched to search for the six people on board, but it had to return to Guam...

Stew Smith, CSCS®

Latest Articles

Military News

Select Service

Get the Military Insider Newsletter

Most Popular Military News

Latest Military Videos

Investigations and Features

Army News

Navy News

Air Force News

Space Force News

Marine Corps News

Coast Guard News