Month: April 2026

It’s been a minute since we dropped an exercise tutorial… and we know dumbbell rows are one of those movements where you feel like you’re doing it right… but also maybe not 

So we’ve got you.

 Watch our Dumbbell Row tutorial here

When you’re setting up your rows, think:

 Shoulder blades rolled back

 Flat back, neck tucked into neutral

 Pull the dumbbell back toward your hip while squeezing that armpit down

Simple cues. Big difference.

This is one of those exercises where small adjustments = way more out of every rep. We hope this helps! 

Now… let’s balance out the “technical” with something a little more fun.

Because if you’ve spent any time at SSP, you know… it’s not just coaching. It’s fun too because if we’re not having fun, we’re doing something wrong. 

We asked: “What’s something a coach at SSP has said to you that stuck with you?”

The answers?
Equal parts wise, helpful… and a little bit unhinged 

 Watch what our members had to say about their favorite (and funniest) coach quotes here. 

The American College of Sports Medicine just released its biggest strength training update in 17 years. And honestly, it confirms what we’ve been doing at SSP all along.

The update reviewed 137 studies with over 30,000 participants. Here’s what actually matters:

1. Consistency beats everything
More than intensity, frequency, or any specific method, showing up regularly is what drives results. Progressive overload and training all major muscle groups still matter. Nothing flashy. Just consistent.

2. It’s not about the weight on the bar
You no longer need to lift a certain percentage of your max. What matters is effort. Progress happens when you challenge your muscles close to their limit, regardless of the weight.

3. Reps in reserve is the new standard
Instead of percentages, the recommendation is to track how many reps you have left at the end of a set. At SSP, that’s why we ask you how a set felt or how many reps you had left. That’s not random. That’s science.

4. You don’t need extreme methods
Training to failure, overcomplicating programs, or debating equipment does not consistently improve results. The recommendation is simple. Train your full body at least twice per week and build over time.

5. The best program is the one you’ll stick to
Your plan should fit your life. Your goals, your schedule, your body. There is no perfect program. There is only what works for you.

The takeaway
It’s not about chasing perfect numbers or the latest trend. It’s about effort relative to your capacity and doing it consistently over time.

Which should sound pretty familiar to our SSP members. 🙂 

Check out this Instagram post where we break this down here. 

We’ll keep doing what works at SSP. And we’ll keep helping you get stronger.