What Is a Good Resting Heart Rate for Your Age? A Complete Guide

If you've ever checked your smartwatch or a pulse app and wondered whether your number is "good," you're not alone. It's one of the most common health questions people search for, and the honest answer is that it depends on more than your age.

Most adults fall somewhere between 60 and 100 beats per minute (bpm) at rest. But within that range, and sometimes well below it, your resting heart rate reflects your fitness level, your nervous system, your sleep, and even what you had for breakfast. This guide breaks down what the research actually says.

What Counts as a Normal Resting Heart Rate

Resting heart rate changes dramatically across childhood before settling into an adult range. According to a large U.S. national reference study from the CDC's National Center for Health Statistics, average resting pulse rate is around 129 bpm under age 1, drops to about 96 bpm by age 5, and falls further to roughly 78 bpm in early adolescence. By adulthood, the average plateaus around 72 bpm (Fleming et al., 2011).

Interestingly, that plateau doesn't happen at the same time for everyone. The same CDC data found that male resting pulse rate tends to plateau in early adulthood, while female resting pulse rate plateaus later, in middle age.

For most healthy adults, the clinically accepted normal range is 60 to 100 bpm (American Heart Association).

Why Resting Heart Rate Isn't Just About Age

Age explains the big picture, but it doesn't explain why two 40-year-olds can have resting heart rates 20 or 30 beats apart. A large analysis from the Fenland Study, involving thousands of adults, found that resting heart rate functions as a population-level biomarker of cardiorespiratory fitness, not simply a marker of age (Fenland Study researchers, 2023). In other words, your training history often tells you more about your resting heart rate than your birth certificate does. For a deeper look at how aging itself affects both resting and maximum heart rate, see our related post, Why Your Heart Rate Lowers as You Age.

What Actually Lowers Resting Heart Rate: Training Adaptations

This is where the mechanism gets interesting. A resting heart rate below 60 bpm, known as sinus bradycardia, is common in people who train consistently, and it's usually a sign of an efficient cardiovascular system, not a problem.

For years, the leading theory was that this was mostly driven by increased parasympathetic ("rest and digest") tone. More recent research points somewhere else: a 2014 study published in Nature Communications found that exercise training lowers resting heart rate through downregulation of the HCN4 "funny channel," a change in the heart's own pacemaker cells rather than just nervous system signalling (D'Souza et al., 2014). A related study found that training-induced bradycardia is largely explained by a reduced intrinsic heart rate, the heart's built-in resting rate independent of nerve signals (Lewis et al., 2016).

In plain terms: consistent aerobic training doesn't just calm your nervous system, it physically remodels how your heart's pacemaker cells behave.

Real-World Examples: How Low Can Resting Heart Rate Go?

Elite endurance athletes regularly measure resting heart rates in the 30s and low 40s bpm, a well-documented adaptation driven by increased stroke volume and vagal tone (Bradycardia in Athletes, Circulation, 2025). This isn't rare in that population, it's closer to the norm.

A few examples that come up often in sports media: five-time Tour de France winner Miguel Indurain has frequently been cited around 28 bpm, and Michael Phelps has been reported in the low-to-mid 30s during peak training. These are commonly repeated figures rather than individually verified clinical measurements, but they illustrate just how far this adaptation can go at the extreme end of endurance sport.

I've seen this firsthand. During my eight years competing in boxing, training six to eight times a week, my resting heart rate sat around 43 beats per minute, a direct result of years of consistent aerobic conditioning. Today, my resting heart rate is noticeably higher, sitting around 65 bpm. Aerobic training is something I've let slide in my own programming lately, and that number is proof of how quickly the adaptation fades without it. It's a good reminder, even for those of us who coach this for a living, that resting heart rate reflects what you're actually doing, not what you used to do.

When a Lower Number Isn't Automatically Better

It's worth being honest about the limits here. While training-induced bradycardia is usually benign, a 2025 review in Circulation notes it can, in rare cases, resemble a pathological condition affecting the heart's natural pacemaker (sinus node disease). Numbers alone don't tell the full story, symptoms matter. A low resting heart rate accompanied by dizziness, fainting, or unusual fatigue is worth discussing with a doctor. A low number with no symptoms, in someone who trains consistently, is usually just efficiency.

What Can Temporarily Raise Your Resting Heart Rate

Resting heart rate isn't fixed day to day. Common, usually temporary factors that can raise it include:

• Caffeine, which blocks adenosine receptors that normally promote relaxation, increasing alertness and heart rate

• Dehydration, which makes the heart work harder to maintain circulation

• Stress, through adrenaline and cortisol

• Poor sleep or sleep disruption

• Certain medications, including some decongestants, asthma medications, and thyroid medications

• Illness, particularly fever or infection

This is a big part of why tracking a single reading matters less than tracking your trend over time, ideally first thing in the morning, under similar conditions.

Resting Heart Rate and Long-Term Health Risk

This is the section worth taking seriously without overreacting to it. A meta-analysis published in CMAJ, pooling 46 studies and over 1.2 million people, found that each 10 bpm increase in resting heart rate was associated with a 9% higher relative risk of all-cause mortality (Zhang et al., 2016). Separately, the Kailuan cohort study, following over 47,000 adults, found that people with a persistently elevated resting heart rate across repeated measurements over several years had close to double the mortality risk of those with consistently lower readings (Wang et al., 2017).

To be clear, this is an association across large populations, not a prediction about any one individual. A single elevated reading doesn't mean much on its own. A consistent pattern over time, especially alongside other risk factors, is what the research is actually describing.

How to Apply This in Training

• Track your resting heart rate consistently, ideally first thing in the morning, before caffeine, to establish your own baseline rather than comparing yourself to a generic chart.

• Build your aerobic base through consistent, moderate-intensity training. See our Zone 2 Cardio Program for a structured approach to this.

• Watch for trends, not single readings. A sudden increase of 5 to 10 bpm above your normal baseline can be an early signal of fatigue, illness, or inadequate recovery.

• If your resting heart rate is consistently above 100 bpm at rest, or you notice a sudden unexplained change alongside symptoms like dizziness or fatigue, that's worth a conversation with your doctor.

Key Takeaways

• A normal adult resting heart rate falls between 60 and 100 bpm, with the population average settling around 72 bpm.

• Resting heart rate reflects fitness and training history at least as much as it reflects age.

• Consistent aerobic training can lower resting heart rate through real physiological changes in the heart's pacemaker cells, not just relaxation.

• Elite endurance athletes commonly measure in the 30s and low 40s bpm, an extreme but well-documented version of the same adaptation.

• A persistently elevated resting heart rate over time is associated with higher long-term health risk in large population studies, though a single reading says very little on its own.

Medical Disclaimer

This article is intended for general educational purposes only and does not constitute medical advice, diagnosis, or treatment. Resting heart rate can be affected by many individual factors, including medications and underlying health conditions. Anyone with concerns about their heart rate, or symptoms such as dizziness, fainting, chest discomfort, or unexplained fatigue, should consult a physician or qualified healthcare provider.

References

Fleming, S., et al. (2011). Resting pulse rate reference data for children, adolescents, and adults. National Health Statistics Reports, 41. https://www.cdc.gov/nchs/data/nhsr/nhsr041.pdf

Quer, G., et al. (2020). Inter- and intraindividual variability in daily resting heart rate and its associations with age, sex, sleep, BMI, and time of year. PLOS ONE. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7001906/

Fenland Study. (2023). Resting heart rate is a population-level biomarker of cardiorespiratory fitness. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10174582/

D'Souza, A., et al. (2014). Exercise training reduces resting heart rate via downregulation of the funny channel HCN4. Nature Communications. https://www.nature.com/articles/ncomms4775

Lewis, N. C. S., et al. (2016). Exercise training bradycardia is largely explained by reduced intrinsic heart rate. International Journal of Cardiology. https://pubmed.ncbi.nlm.nih.gov/27497097/

Bradycardia in athletes: Prevalence, mechanisms, and risks. (2025). Circulation. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.125.076170

Zhang, D., et al. (2016). Resting heart rate and all-cause and cardiovascular mortality in the general population: A meta-analysis. CMAJ. https://www.cmaj.ca/content/188/3/E53

Wang, A., et al. (2017). Cumulative resting heart rate exposure and risk of all-cause mortality: Results from the Kailuan cohort study. Scientific Reports. https://www.nature.com/articles/srep40212

Target heart rates chart. American Heart Association. https://www.heart.org/en/healthy-living/exercise-and-physical-activity/fitness-basics/target-heart-rates

How Foot and Ankle Function May Improve Strength, Balance, and Longevity (Part 3)

Part 3: Improving Force Production and Movement From Head to Toe

Written by Michael Crawley, BSc, BPT, CSCS

This is the final post in our three-part series on force production and movement, moving from the head down to the point where we actually meet the ground: the foot and ankle.

Part 1 covered how tongue and jaw position influence force output and breathing. Part 2 covered the diaphragm's role in bracing, balance, and recovery. Here's a quick recap before we continue:

Jaw & Tongue (Part 1)

• Tongue roof pressure: force production

• Relaxed tongue position: improved breathing

• Jaw squeeze: force production and balance

Diaphragm & Breathing (Part 2)

• Valsalva maneuver: force production

• Proprioception: balance and stability

• Restoration and recovery: nervous system regulation

To set the scene for this post, a quote often attributed to Leonardo da Vinci: “The foot is a masterpiece of engineering and a work of art.”

That's a good starting point for looking at the anatomy and biomechanics of the foot and ankle, and how they play a role in everything from changing direction on a football pitch to reducing fall risk later in life.

Anatomy

The foot is made up of 28 bones, which together form 31 joints. An intricate, layered system of ligaments, muscles, tendons, and connective tissue allows this complex structure to provide power, stability, and flexibility all at once (Tourillon et al., 2024).

The sole of the foot has four layers of intrinsic muscles, which support the foot's strength and balance while working together with the calf muscles.

This network of tissue and bone can act in two different ways, depending on what's needed:

• As a rigid lever with stiffness: more tension, with the joints locking into place for stability

• As a compliant, flexible extension of the lower limb: less tension, with the joints opening up to absorb load

This yin-yang presentation resonates with aspects from part 1 & 2 of this series. The tongue supports both force production and relaxation. The diaphragm supports both bracing, to increase tension, and restoration, helping ease the nervous system out of a fight-or-flight response. The foot works the same way, shifting between rigid and compliant depending on the task.

The foot is also home to an extensive network of receptors and glands (Viseux, 2020). Because it's our main point of contact with the ground, and central to balance, the foot is packed with receptors that detect pressure, pain, and temperature. While specific receptors (muscle spindles and golgi tendon organs) pick up information on extent and speed of muscle stretch.

Another interesting component specific to feet, is the extremely high density of eccrine sweat glands. From an evolutionary perspective this was to help dissipate heat but also improve control through increasing friction against a surface. This hints that we are supposed to spend time in our bare feet and tap into the innate qualities which help humans have better balance and control. (See our related post, Rethinking Barefoot Shoes, for more on this).

Biomechanics

Biomechanics can get complicated quickly, so we'll keep this simple. Several actions happen at the foot and ankle that relate directly to what's happening at the knee and above. Depending on the source, this can be broken down in more or less detail. For this post, here's what we'll work with:

• Plantarflexion: the heel lifting off the ground, as in a calf raise

• Dorsiflexion: the knee travelling over the foot with the heel down, as in a knee bend

• Eversion: the sole of the foot turning outward, away from the midline of the body

• Inversion: the sole of the foot turning inward, toward the midline of the body

• Pronation: dorsiflexion and eversion combining gradually

• Supination: plantarflexion and inversion combining gradually

Moving through these positions changes where pressure and sensation are felt in the foot and ankle, depending on the task or skill being performed. For a simple way to feel these actions in relation to gait, try this step-through drill.

For the next section, the key detail to remember is pronation. Pronation involves the inside arch of the foot coming down toward the ground, coupled with internal rotation at the knee and hip above it:

Pronation = internal rotation = force production

Zooming out, all of these actions happen constantly during everyday activities, not just training. With so many moving parts working together, the receptors mentioned above are constantly updating the brain on balance, surface changes, and body position. This is where anatomy and mechanics come together to support function, and ultimately, longevity. From here, we'll look at some practical applications.

Foot Pressure and Force

At Avos Strength, this is something our clients hear often, cueing foot pressure and points of contact, whether they're squatting, hinging, or working on single-leg balance.

As covered above, pronation goes hand in hand with internal rotation and force production. In a training context, the two key points of contact are the base of the big toe and the inside of the heel.

Here's a simple way to feel both sensations at once: stand with your feet parallel and rotate your hips and torso to one side, as if looking over your shoulder. You should feel one foot flatten, with pressure increasing through the inside arch, while the other foot tents up, with pressure shifting toward the little toe side. This is also a useful drill to try barefoot, to start building awareness and sensation in the feet.

Sticking with the squat example from Part 2: say you've worked up to a heavy set and you're attempting a 3-rep max on the back squat. You've already organized your breath to create abdominal tension, and pressed your tongue to the roof of your mouth. At the bottom of the squat, you can add one more cue:

“Push the ground away with the entire foot, with a slight bias of pressure toward the inside arch”

This taps into the mechanics of pronation, and helps integrate the foot, knee, and hip when moving a heavy load.

The same idea applies to a hinge pattern like the RDL, which can meaningfully improve sensation and loading through the posterior chain. Here's a simple cue sequence to try:

1. Start with pressure predominantly through the midfoot.

2. As you complete the hinge, shift the pressure bias toward the heels.

3. Return to the start position by shifting pressure back to the midfoot.

Rotating, squatting heavy, and hinging are just three examples that have been shown above. The same principles can be applied across a wide range of exercises and variations to improve body awareness, muscle tension, and force output.

Receptors, Balance, and Stability

As covered in the anatomy section, the foot has layers of small muscles and a wide range of receptors. Unfortunately, starting in our 40s, both the number and sensitivity of these receptors tend to decline (García-Piqueras et al., 2019), alongside some atrophy of the small muscles in the foot (Menz, 2014). This is part of why we put such an emphasis on training for longevity, balance and stability work included.

The good news: there are simple exercises that can help maintain range of motion, receptor function, and muscle strength.

A good starting point is training the foot's intrinsic muscles, by challenging the big toe and other toes to work both together and independently, lifting and pressing into the ground. To add a strength component, try curling the toes against the ground to move forward in a creeping motion.

• Foot intrinsic exercise

• Foot intrinsic creep

Single-leg balance is another simple, effective option: aim to balance on one leg for a set period of time. This can be regressed using a wall for support, or progressed by adding a ball toss for perturbation. To combine intrinsic strength, balance, and stability, try a mini calf raise with the forefoot elevated on an unstable surface. A couple of examples:

• Medicine ball single-leg stability

• Single-leg heel-gap stand

You can also get creative by layering in the foot pressure concepts from the previous section, or by changing surfaces (an Airex pad, a yoga mat, or artificial turf) to create a richer sensory environment for the nerve receptors to respond to.

This matters more than it might seem. Research has shown that improving strength at the big toe can improve sprint and jump performance (Tourillon et al., 2024), and that improving intrinsic foot strength can reduce fall risk and improve proprioception in older adults (Futrell et al., 2025). Worth trying, and worth sticking with.

How to Apply This in Training

• Producing force in strength exercises: cue medial arch pressure, pushing into the floor through the base of the big toe and inside heel

• Rotating and reaching in different directions with the arms: a simple way to challenge and improve foot mechanics and mobility

• Isolated foot intrinsic exercises, done on different surfaces: improves receptor sensitivity and helps limit atrophy of the small muscles in the foot

Key Takeaways

• The foot and ankle play a direct role in force production, largely through pronation and how pressure moves through the foot

• Foot receptors and small intrinsic muscles decline with age, but simple, consistent exercises can help offset that decline

• Improving big toe and intrinsic foot strength has been linked to better sprint and jump performance, and reduced fall risk in older adults

• Like the tongue and diaphragm covered earlier in this series, the foot is often overlooked, but it's a low-effort, high-value area to train

Wrapping Up the Series

That brings this three-part series to a close. The goal throughout has been to highlight simple, practical strategies for improving performance, supporting rehabilitation, and protecting long-term health across a wide range of people, from soccer players to those managing diabetic neuropathy and reduced foot sensation.

The tongue, diaphragm, and foot are often overlooked in training, but each is a low-effort, high-value place to start. All it takes is awareness, some practice, and consistency. Hopefully, you can reap the benefits.

If you're curious how cues like these show up in your own training, whether it's foot pressure, breathing, or tongue position, that's exactly the kind of detail our coaches build into every program at Avos Strength. Feel free to reach out if you'd like to see what that looks like in practice.

References

Futrell, E., et al. (2025). The effects of intrinsic foot muscle strengthening interventions for adults over age 65: A randomized controlled trial protocol. Frontiers in Aging, 6. https://doi.org/10.3389/fragi.2025.1622232

García-Piqueras, J., et al. (2019). Ageing of the somatosensory system at the periphery: Age-related changes in cutaneous mechanoreceptors. Journal of Anatomy, 234(6), 839–852. https://doi.org/10.1111/joa.12983

Menz, H. B. (2014). Biomechanics of the ageing foot and ankle: A mini-review. Gerontology, 61(4), 381–388. https://doi.org/10.1159/000368357

Tourillon, R., et al. (2024). Human foot muscle strength and its association with sprint acceleration, cutting and jumping performance, and kinetics in high-level athletes. Journal of Sports Sciences, 42, 1–11. https://doi.org/10.1080/02640414.2024.2367365

Viseux, F. J. F. (2020). The sensory role of the sole of the foot: Review and update on clinical perspectives. Neurophysiologie Clinique, 50(1), 55–68. https://doi.org/10.1016/j.neucli.2019.12.003

Salt Is Essential: Why Hydration Is About More Than Just Water

For decades, salt has been treated as one of nutrition’s greatest villains. People have been told to avoid it, purchase low-sodium products, and assume that consuming less is always better.

In my opinion, this conversation has become far too simplistic.

Salt is not merely something we sprinkle on food. Sodium is an essential electrolyte required for life. It helps regulate fluid balance, maintain blood volume, transmit nerve impulses, and support muscle contraction.

Even in hospitals, saline solutions containing salt and water are used in potentially life-saving situations. That does not mean more salt is always better, but it does demonstrate just how important sodium and water are to normal human physiology.

Hydration is not simply about drinking as much plain water as possible. Water matters, but so do the minerals that help the body use and regulate it.

Water Is Essential, but Electrolytes Matter Too

Plain water hydrates you. However, water is only one part of the body’s fluid-balance system.

Electrolytes are electrically charged minerals that help regulate fluid movement, nerve signalling, muscle contraction, and normal cellular function.

Sodium is the main electrolyte in the fluid outside our cells. Potassium is found primarily inside our cells. Magnesium, calcium, and chloride also contribute to normal nerve, muscle, and cellular function.

Most people obtain the electrolytes they need through food. However, electrolyte needs may increase when someone loses a significant amount of fluid through:

• Prolonged or intense exercise

• Heavy sweating

• Hot weather

• Vomiting or diarrhea

• Certain illnesses or medications

In these situations, plain water may not replace everything that has been lost. Replacing sodium alongside fluid can help restore fluid balance and support water retention.

The goal is not to consume as much sodium as possible. The goal is to consume an appropriate amount for your body, activity level, diet, environment, and health.

Salt and Athletic Performance

Salt becomes especially relevant during prolonged activity, heavy sweating, and exercise in hot conditions.

Sodium is lost through sweat, but the amount varies considerably from person to person. Some athletes lose relatively little sodium, while others lose enough to leave visible salt marks on their clothing or skin.

Alongside adequate fluid and nutrition, sodium can help:

• Replace sodium lost through sweat

• Support fluid retention

• Maintain blood volume

• Support nerve signalling

• Support normal muscle function

• Reduce the risk of excessively diluting blood sodium with large amounts of plain water

This does not mean every workout requires an electrolyte drink.

Someone completing a short training session in a climate-controlled gym may not need anything beyond water and a balanced diet. Someone exercising for several hours in the heat may have very different needs.

Body size, climate, exercise intensity, duration, acclimatization, diet, genetics, sweat rate, and sweat-sodium concentration all influence how much sodium someone may require.

The goal is not maximum sodium intake. The goal is to replace an appropriate amount of what has been lost.

Do Not Overdo Electrolyte Products

Electrolytes have become one of the biggest trends in wellness and sports nutrition. Powders, tablets, drops, packets, and premixed beverages are now everywhere.

Some of these products can be useful. Others are unnecessary for the situation in which they are being consumed.

Electrolyte drinks should not automatically replace all the plain water someone drinks throughout the day. Products vary considerably in their sodium, potassium, magnesium, sugar, and total mineral content.

Someone using several electrolyte products while also eating a high-sodium diet may consume much more than they realize.

Both underhydration and overhydration can be dangerous. Drinking excessive amounts of plain water can dilute blood sodium. Consuming too many highly concentrated electrolyte products can create a different kind of imbalance.

More is not always better.

Use electrolyte products intentionally. Consider:

• How long and intensely you are exercising

• The temperature and humidity

• How heavily you sweat

• Your regular diet

• The concentration of the product

• Your medical history

• Whether you are already using other electrolyte products

Hydration is about balance, not consuming the maximum possible amount of water or electrolytes.

What About Everyday Hydration?

You do not need to be an endurance athlete for hydration to matter.

While you sleep, you normally go several hours without drinking. During that time, your body continues losing water through breathing, perspiration, and urine production.

That does not mean everyone wakes up clinically dehydrated. However, it is normal to wake with some fluid to replace, especially if you did not drink enough the previous day.

Drinking water after waking is a simple way to begin replacing that fluid.

I personally add a small pinch of quality salt to my morning water. For an otherwise healthy person without a medical reason to restrict sodium, I see this as a simple optional morning practice.

Does everyone require salted water when they wake up? No. Plain water still hydrates, and many people obtain plenty of sodium through food.

However, a modest pinch of salt in a full glass of water provides a small amount of sodium alongside the water you are already drinking.

Could Salt Water Help with Headaches, Low Energy, Brain Fog, or Cramps?

Headaches, low energy, brain fog, difficulty focusing, and muscle cramps can have many different causes.

These may include:

• Insufficient sleep

• Inadequate food intake

• Stress

• Illness

• Medication effects

• Dehydration

• Electrolyte imbalances

• Muscular fatigue

• Changes in caffeine intake

Salt is not a cure for every symptom.

However, inadequate fluid or electrolyte intake can sometimes contribute to how a person feels. When fluid intake has been low, drinking water with a small amount of salt may be a simple option to try.

When I develop a headache or realize I have not consumed much fluid during the day, the first thing I often try is a glass of water with some salt. I personally find that it helps me.

That is my personal experience, not a promise that it will work for everyone.

For a generally healthy person without hypertension, kidney disease, heart disease, or another reason to restrict sodium, a modest amount of salt in water may be worth trying when fluid or electrolyte intake may have been inadequate.

It should not replace identifying the underlying cause. Symptoms that are severe, persistent, unusual, or recurring should be discussed with a qualified medical practitioner.

Muscle Cramps Are More Complicated Than They Seem

Muscle cramps are often blamed entirely on dehydration or sodium loss, but the reality is more complex.

Fatigue, training load, conditioning, heat, neuromuscular factors, and individual fluid and electrolyte losses may all contribute.

Sodium is not the only electrolyte involved in normal muscle function. Magnesium also plays an important role in muscle contraction, relaxation, nerve signalling, and energy production. In some cases, inadequate sodium, magnesium, fluid, or overall nutrition may contribute to cramping, but cramps should not automatically be assumed to result from a single deficiency.

For some people, replacing sodium or magnesium may help when their intake has been inadequate. For others, the primary issue may be fatigue, training load, conditioning, or another underlying factor.

This is another reason why there is no universal hydration or cramp-management strategy.

Context matters.

Are Natural and Himalayan Salts Better?

I personally choose minimally processed, naturally sourced salts. I commonly use Redmond Real Salt, although this article is not sponsored by or affiliated with the company. I have also purchased salt directly from mines in Peru.

I value knowing where my salt comes from, and I prefer the flavour and texture of natural salt.

Natural salts may contain trace amounts of minerals such as iron, magnesium, calcium, and potassium. However, these minerals are usually present in amounts too small to make salt a major source of daily nutrition.

Choose a salt you enjoy from a reputable source, but obtain most of your essential minerals through nutritious foods.

It is also important to understand that pink salt does not automatically mean genuine Himalayan salt.

Colour alone does not verify:

• Where the salt came from

• How it was processed

• Whether it is pure

• Whether it is high quality

Most commercial Himalayan pink salt comes from ancient salt deposits in Pakistan’s Salt Range, particularly around the Khewra region.

The term Himalayan is partly geographical and partly marketing. It does not mean the salt was collected directly from Himalayan mountain peaks.

Read the packaging and look for transparent sourcing rather than relying only on colour or branding.

What About Iodized Table Salt?

Iodized salt is table salt with added iodine. Iodine is required for producing thyroid hormones and supporting normal thyroid function.

However, iodized salt is not the only source of iodine.

Iodine can also be obtained from foods such as:

• Fish and shellfish

• Dairy products

• Eggs

• Seaweed

• Foods prepared with iodized salt

People who obtain sufficient iodine through their diet may not need to rely on iodized salt. However, natural, sea, kosher, and Himalayan salts do not necessarily provide meaningful iodine unless the product has specifically been iodized.

Anyone who exclusively uses non-iodized salt should be aware of where their iodine is coming from.

More iodine is not automatically better. Both inadequate and excessive iodine intake can be problematic, particularly for people with certain thyroid conditions.

Salt, Sugar, and Processed Food

In my opinion, salt has received a disproportionate amount of blame compared with sugar.

That does not mean that everyone should consume unlimited amounts of salt or that all sugar must be completely avoided. My point is that salt is often treated as the greater nutritional threat, when I believe added sugar deserves far more scrutiny.

It is also important to consider where most dietary sodium and sugar are coming from. Many people are not consuming most of their sodium through a small pinch of quality salt added to a home-cooked meal.

They are consuming it through:

• Packaged snacks

• Fast food

• Processed meats

• Sauces

• Frozen meals

• Restaurant food

Those foods may also contain high amounts of added sugar, refined carbohydrates, low-quality fats, and very little fibre or nutritional variety.

The quality of the overall diet matters.

I do not believe natural salt should be treated as the enemy while the effects of excessive added sugar and a heavily processed diet are ignored.

At the same time, calling a salt natural does not mean unlimited consumption is harmless. Natural salt still contains sodium.

The amount, source, individual, activity level, health status, and overall dietary pattern all matter.

The Bottom Line

Salt is not simply a flavour enhancer, nor is it a substance that should automatically be feared.

Sodium is an essential electrolyte involved in:

• Fluid balance

• Blood-volume regulation

• Nerve transmission

• Muscle contraction

• Normal cellular function

• Exercise and heat-related hydration

Plain water hydrates, and most people do not require electrolyte drinks throughout the entire day.

However, there are circumstances in which water alone may not replace all the fluid and sodium someone has lost.

I personally begin my morning with water containing a small pinch of quality salt. I also often try water with salt when I develop a headache or realize I have not consumed much fluid that day. This is a routine that works well for me.

You may find that plain water works perfectly well for you. You may also find that a small amount of salt or an appropriately formulated electrolyte drink is helpful under certain circumstances.

The key is to stop thinking in extremes.

Salt is not a miracle cure, but it is also not inherently the enemy. It is an essential nutrient whose effects depend on the amount consumed, the person consuming it, their diet, activity, fluid losses, and overall health.

Medical Disclaimer

This article is intended for general educational purposes only and does not constitute medical advice, diagnosis, or treatment.

Sodium and fluid requirements vary between individuals. People with hypertension, kidney disease, heart disease, fluid-retention disorders, endocrine conditions, or other medical concerns, as well as those taking medications that affect blood pressure or fluid and electrolyte balance, should consult their physician or another qualified healthcare practitioner before deliberately increasing salt or electrolyte intake.

Seek medical assessment for severe, recurring, persistent, or unexplained symptoms.

How Diaphragm Function and Breathing May Improve Strength, Balance, and Recovery

Part 2: Improving Force Production and Movement From Head to Toe

Written by Michael Crawley, BSc, BPT, CSCS

Part 1 of this series looked at how jaw and tongue position influence force output and function. Part 2 turns to the diaphragm and breathing, and how they influence those same systems. As you'll see, good tongue and jaw function and good diaphragm function are closely connected, each affecting the other.

For a healthy individual, the diaphragm works through roughly 18,000 to 30,000 breaths a day. Breathing rate is largely involuntary, generated by the brainstem, but we can also consciously control it for more deliberate tasks.

Learning to influence your breathing can improve athletic performance, reduce some of the risks associated with aging, and support recovery. Before getting into that, here's a quick look at the anatomy involved.

Anatomy

The diaphragm's anatomy is complex, with connection points throughout the body. These connections include the sternum, ribs, and lumbar spine. The diaphragm also has openings that allow passage for major vessels such as the aorta and esophagus, creating a functional link between the thorax above and the abdomen below (Bordoni & Zanier, 2013).

Neural drive to the diaphragm comes from the cervical spine (C3, C4, C5), often remembered with the cue “C3-4-5 keeps the diaphragm alive.” Another key input comes from the vagus nerve, which helps regulate the depth and frequency of diaphragmatic movement, and plays an especially important role in the parasympathetic (“rest and digest”) side of breathing. These details set up the mechanisms discussed below, and help explain how to bias breathing for different outcomes.

Diaphragm, Valsalva, and Force Production

You've probably heard the cue “use your core” in gym and sport settings. It's not a particularly useful instruction, and it often gets misread as crunching the abdominals down and forward. That doesn't support what we call The Stack at Avos Strength, and it doesn't create an efficient system for force production.

As you inhale and exhale, the diaphragm's movement changes lung volume, which can be used to increase intra-abdominal pressure (IAP). This pressure allows the breath, abdominal muscles, and back muscles to work together, improving spinal stability and force production (Guo et al., 2021).

The Valsalva maneuver (VM) is a forceful exhale against a closed airway. Lifting heavy loads, or lighter loads close to failure, naturally creates a brief VM (Hackett & Chow, 2013). Combined with increased IAP, this is thought to improve spinal stability and allow for more efficient force production.

Disclaimer: Confirm with a healthcare provider that increasing training intensity or intentionally using the Valsalva maneuver is appropriate for you before adding it to your training.

A common strategy is to crunch the abdominals aggressively, which shortens the abdominal muscles and pulls the chest forward. Ironically, this limits the diaphragm's ability to descend and air to enter the thorax. To make this more concrete, here's a simple bracing sequence using the squat as an example:

1. Standing / prep: A gentle breath in, ideally through the nose.

2. Standing / prep: A slow, relaxed exhale through the mouth to generate abdominal tension.

3. Immediately pre-squat: A slight re-inhale to increase pressure against the abdominal wall.

4. Bottom position: An exhale against a closed mouth or pursed lips if the weight is heavy or fatigue is building.

For a step-by-step walkthrough, see this short video: The Myth of Bracing.

There's nuance here depending on load and volume. For example:

• At higher intensity (4 sets of 3 reps at 80% 1RM), you might reset your brace and breath every rep, or every second rep, using step 4 each time.

• At higher volume with lower intensity (3 sets of 6 reps at 70% 1RM), you might complete the first 3 to 4 reps without resetting, and without needing a forceful exhale against a closed mouth. Step 4 might only be needed on the last rep or two.

This sequence isn't necessary for every movement. Relaxed, lower-intensity work without a deliberate brace and Valsalva maneuver is a perfectly healthy strategy for exercises such as:

• Jefferson curl variations

• Spinal flow and rotational work

• Lower-intensity isometric work with continuous breathing

Now, from force production to the softer, broader effects of the diaphragm and breathing.

Further Roles and Influence

1. Proprioception, Balance, and Coordination

Proprioception (your sense of position in space), balance, and coordination are constant, everyday requirements, drawing on input from the inner ear, muscles, eyes, and nervous system. As people age, this information tends to travel less quickly and smoothly, which raises the risk of falls and related injuries. Balance exercises, walking on uneven ground, and visual exercises can all help offset that risk.

The diaphragm plays a role here too. Through its relationship with visceral fat, the diaphragm is itself a source of proprioceptive feedback (Bordoni & Zanier, 2013). Nazir et al. (2026) found that diaphragmatic breathing exercises improved balance confidence, reduced fatigue, and improved gait velocity in older adults.

The exercise used to produce that improvement was simple:

• Twice a week: 2 rounds of 6 minutes of focused diaphragmatic breathing.

• Diaphragmatic breathing: one hand on the chest, one hand on the belly button. Breathe in through the nose for 4 seconds, out through the mouth for 6 seconds.

No equipment, minimal time, and a meaningful reduction in fall risk. That's a good example of how much reach this type of training can have.

2. Restoration and Recovery

Many people are good at the hard side of training: pushing through a tough session, finishing a hard interval workout. Deliberate breathing plays an important role there, as discussed above, but recovery and downregulation matter just as much.

As mentioned in the anatomy section, the vagus nerve supplies the diaphragm and is tied to the rest-and-digest side of the nervous system. Slower, relaxed, mindful breathing after high-intensity activity can help activate the parasympathetic nervous system. Research has linked this to reductions in heart rate and respiration rate, and improvements in heart rate variability (Renaghan et al., 2023). See also Why Your Training Program Won't Work Without Sleep, Nutrition, and Recovery for more on why recovery deserves this kind of attention.

A simple way to introduce this: find a comfortable position (sitting, lying flat, or on your side) and take 10 to 20 relaxed breaths in through the nose and out through the mouth. Beyond supporting recovery, it also bookends the workout, creating a clear separation between the hard and the soft.

These are two of many ways the diaphragm and breathing influence training and daily life. There's a lot of literature on specific breathing styles (box breathing, Buteyko, and others), which can get overwhelming quickly. The simplest entry point is just adding short periods of focused, intentional breathing: relaxed in through the nose, slightly prolonged out through the mouth.

How to Apply This in Training

• Resistance training: Don't crunch the abdominals. Use a deliberate inhale-exhale to create stiffness before the movement. If appropriate, incorporate the Valsalva maneuver on higher-intensity efforts or more fatiguing higher-rep sets.

• Balance and proprioception: For older adults, add 2 sessions per week of 10 to 15 minutes of deliberate breathing practice to help offset age-related balance and fall risk.

• Restoration: Use relaxed breathing in a comfortable position after hard training to support recovery and help the body absorb the training stimulus.
  

Key Takeaways

• The diaphragm supports force production during strength training, largely through its role in generating intra-abdominal pressure.

• Deliberate breathing, not aggressive crunching, is what creates a stable, braced trunk.

• Diaphragmatic breathing can meaningfully improve balance and reduce fall risk in older adults, with just a few minutes of practice per week.

• Slow, relaxed breathing after training helps activate recovery through the parasympathetic nervous system.

• Simple, short breathing practices, done consistently, offer an outsized return relative to the effort involved.

Next Up

Moving down the body: the next post in this series will cover foot pressure and foot strength, and how they relate to force production, balance, and longevity, in the gym, in sport, and in everyday life.

References

Bordoni, B., & Zanier, E. (2013). Anatomic connections of the diaphragm: Influence of respiration on the body system. Journal of Multidisciplinary Healthcare, 6, 281–291. https://doi.org/10.2147/JMDH.S45443

Guo, J., et al. (2021). Embodiment of intra-abdominal pressure in a flexible multibody model of the trunk and the spinal unloading effects during static lifting tasks. Biomechanics and Modeling in Mechanobiology, 20(4), 1599–1626. https://doi.org/10.1007/s10237-021-01465-1

Hackett, D. A., & Chow, C.-M. (2013). The Valsalva maneuver: Its effect on intra-abdominal pressure and safety issues during resistance exercise. Journal of Strength and Conditioning Research, 27(8), 2338–2345. https://doi.org/10.1519/JSC.0b013e31827de07d

Nazir, S., et al. (2026). The effect of diaphragmatic breathing and diaphragmatic mobilization on physical performance, fear of falling, and quality of life in community-dwelling older adults: A randomized controlled trial. PLoS ONE, 21(1), e0339868.

Renaghan, E., et al. (2023). The effects of relaxation techniques following acute, high intensity football training on parasympathetic reactivation. Frontiers in Sports and Active Living, 5. https://doi.org/10.3389/fspor.2023.1267631

GLP-1 Medications and Weight Loss: What to Know Before You Start

Written by Evelyn Calado, MKin, CSCS, RKin

GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound are everywhere right now. Your coworker might be on one. Your neighbour might be on one. There is a good chance someone in your gym is using one too.

The conversation around these medications is loud. Some of it is hype. Some of it is fear. A lot of it is missing important context.

This post is not here to convince you to use these medications, and it is not here to scare you away from them either. That decision belongs between you and your healthcare provider.

What I want to do is help you understand what the research says, especially as it relates to body composition, muscle loss, training, and long-term health.

As a kinesiologist, I believe movement, strength training, nutrition, sleep, and lifestyle habits are the foundation of long-term health. I also believe that mental health and psychological support are often left out of the weight loss conversation. For many people, body weight is connected to stress, trauma, emotional patterns, environment, and years of repeated dieting. No medication addresses all of that on its own.

That said, I am not here to judge anyone for using GLP-1 medications. If they are improving your health and quality of life, and you are using them under proper medical supervision, that is your decision to make.

But before starting, it is important to understand what these medications do, what they do not do, and what you need to do to protect your body while using them.

What Are GLP-1 Medications?

GLP-1 stands for glucagon-like peptide-1. It is a hormone your gut naturally releases when you eat. It helps regulate blood sugar, signals fullness to the brain, and slows how quickly food leaves your stomach.

GLP-1 medications work by mimicking that hormone and extending the fullness signal. This can reduce appetite, lower food intake, and improve blood sugar regulation.

Some of the most well-known medications include semaglutide, sold under names like Ozempic and Wegovy, and tirzepatide, sold under names like Mounjaro and Zepbound.

Tirzepatide is slightly different because it targets both GLP-1 and GIP receptors. This is one reason why weight loss outcomes with tirzepatide tend to be higher in clinical trials.

These medications were originally developed for type 2 diabetes management. Weight loss was initially seen as a side effect, but the effect was significant enough that some of these medications are now also approved for obesity management.

The Weight Loss Results Are Significant

The weight loss results with GLP-1 medications are real.

Lifestyle interventions alone often lead to modest weight loss, commonly in the range of 3 to 8 percent of total body weight depending on the level of support and intensity. Clinical trials with GLP-1 medications show much larger reductions.

Semaglutide has been shown to produce roughly 15 percent total body weight loss in some trials. Tirzepatide has shown even higher results, with some studies reporting average losses above 20 percent in people without type 2 diabetes.

These medications can also improve important health markers. Research has shown improvements in blood sugar control, blood pressure, cholesterol, triglycerides, and cardiovascular risk markers, especially in people with obesity-related health conditions.

That matters.

For some people, these medications can be life-changing. They may improve mobility, reduce health risks, and create a sense of control after years of struggling with weight management.

But weight loss alone does not automatically mean better health. What you lose matters.

That brings us to the part that needs far more attention.

The Part That Matters for Training: Muscle Loss

This is the part I care about most as a kinesiologist.

GLP-1 medications can help people lose a significant amount of weight, but the weight lost is not just body fat. Some of it is lean mass, which includes muscle.

That matters because muscle is not just about looking strong. Muscle supports your metabolism, strength, balance, independence, injury resilience, and long-term health.

Body composition research has shown that a meaningful portion of weight lost on GLP-1 medications can come from lean mass. With semaglutide, some research has found that approximately 38 percent of the weight lost came from lean mass. With tirzepatide, the proportion appears lower, closer to 25 percent in some studies, but it is still significant.

This does not mean these medications are bad. It means the way you use them matters.

If someone loses a large amount of weight but also loses a significant amount of muscle, that is not an ideal outcome. The goal should not simply be a lower number on the scale. The goal should be improved body composition, better health, greater strength, and better long-term function.

This is why strength training is not optional if you are using a GLP-1 medication.

Resistance training helps preserve muscle during weight loss. It gives your body a reason to hold onto lean tissue while body weight is coming down. Without it, you are increasing the risk that more of your weight loss comes from muscle.

At a minimum, people using these medications should be strength training 2 to 3 days per week, with a full-body approach that includes major movement patterns like squatting, hinging, pushing, pulling, carrying, and single-leg work.

Cardiovascular training still matters too. These medications can reduce appetite and body weight, but they do not build cardiovascular fitness. Your heart, lungs, and muscles still need training.

The big takeaway is this:

GLP-1 medications may help with weight loss, but exercise determines a lot of what kind of weight you lose, how well you function, and how prepared you are to maintain your results long term.

What Happens If You Stop?

This is another part of the conversation that needs to be discussed before someone starts.

For many people, the weight loss achieved with GLP-1 medications is not fully maintained after stopping the medication.

Clinical trial data shows that weight regain is common after discontinuation. In the STEP 1 extension study, participants regained approximately two thirds of the weight they had lost within one year of stopping semaglutide (Wilding et al., 2022). In the STEP 4 trial, people who stopped semaglutide regained weight, while those who continued treatment lost more weight (Rubino et al., 2021). Similar findings have been reported with tirzepatide, where stopping treatment led to significant regain compared with continued use (Aronne et al., 2024).

This does not mean these medications do not work. It means they appear to work more like long-term treatment for a chronic condition, rather than a short-term fix.

That is an important distinction.

Many people start these medications thinking they will use them temporarily, lose the weight, and then stop. But if stopping leads to significant weight regain, then the long-term plan needs to be part of the conversation from the beginning.

Before starting, it is worth asking:

• Can I afford this long term?

• Am I prepared to stay on it if that is what is needed?

• What happens if side effects become difficult?

• What happens if my coverage changes?

• What habits am I building while I am on it?

• Am I strength training and eating enough protein to protect my muscle?

These are not small questions. They are central to making an informed decision.

Side Effects, Safety, and Medical Supervision

The most common side effects of GLP-1 medications are gastrointestinal. Nausea, diarrhea, constipation, bloating, abdominal discomfort, and indigestion are all commonly reported, especially when starting the medication or increasing the dose.

For some people, these symptoms improve over time. For others, they are significant enough to stop treatment.

There are also less common but more serious risks that need medical oversight, including pancreatitis, gallbladder disease, changes in heart rate, and specific considerations for people with diabetes-related eye disease. These risks do not mean everyone should avoid these medications, but they do mean medical supervision matters.

This is also why the rise in black market and unregulated versions of these medications is concerning.

Because of cost, access issues, and high demand, some people are obtaining compounded, counterfeit, or research versions of these drugs online or outside proper medical channels. That comes with real risk. You may not know the dose, purity, concentration, or safety of what you are taking. You also lose the medical monitoring that should come with these medications.

If you are going to use a GLP-1 medication, use it under the care of a qualified healthcare provider who knows your health history.

What You Should Do If You Are Taking a GLP-1 Medication

If you are currently taking one of these medications, or you are thinking about starting, here are the main things I would want you to prioritize.

First, strength train consistently. Aim for 2 to 3 full-body sessions per week. This is one of the most important things you can do to help preserve muscle while losing weight.

Second, eat enough protein. Appetite suppression can make it harder to eat enough total food, but protein matters for muscle retention, recovery, and long-term health.

Third, do not ignore cardiovascular fitness. Walking, cycling, incline treadmill work, rowing, and other forms of aerobic exercise still matter. These medications do not replace the benefits of conditioning.

Fourth, pay attention to how you feel. Low energy, dizziness, poor recovery, rapid strength loss, and extreme food restriction are not signs that things are going well. They are signs that your plan may need adjusting.

Finally, think beyond the scale. Weight loss can be valuable, but strength, energy, mobility, confidence, and long-term function matter too.

The Bottom Line

GLP-1 medications are powerful tools. The weight loss results are real, and the health benefits can be meaningful, especially for people with obesity-related health conditions.

But they are not a replacement for lifestyle.

They do not build muscle. They do not improve your strength. They do not train your cardiovascular system. They do not address every behavioural, emotional, or environmental factor that may have contributed to weight gain in the first place.

They can be part of the solution, but they should not be the whole solution.

If you are using a GLP-1 medication, strength training should be a priority. So should protein, movement, sleep, and a realistic long-term plan.

The goal is not just to lose weight.

The goal is to lose weight in a way that protects your muscle, supports your health, and helps you function better for years to come.

This post is intended for general educational purposes only and is not medical advice. Always speak with a qualified healthcare provider before starting, changing, or stopping any medication.

If you're using a GLP-1 medication and want a structured strength training plan to protect your muscle and support your long-term results, 1-on-1 coaching or hybrid programming can help you build a plan that fits your needs. Get in touch to talk about where to start.

References

Aronne, L. J., et al. (2024). Continued treatment with tirzepatide for maintenance of weight reduction in adults with obesity: The SURMOUNT-4 randomized clinical trial. JAMA, 331(1), 38-48.

Kolli, R. T., Aoutla, S., Jyothi, N., et al. (2025). Rebound or retention: A meta-analysis of weight regain after the discontinuation of glucagon-like peptide-1 receptor agonists and other anti-obesity drugs. Cureus, 17(10), e94926.

Moiz, A., Filion, K. B., Knäuper, B., et al. (2026). Weight maintenance after discontinuation of GLP-1 therapies. eClinicalMedicine, 96, 103992.

Rubino, D., et al. (2021). Effect of continued weekly subcutaneous semaglutide vs placebo on weight loss maintenance in adults with overweight or obesity: The STEP 4 randomized clinical trial. JAMA, 325(14), 1414-1425.

Wilding, J. P. H., et al. (2022). Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes, Obesity and Metabolism, 24(8), 1553-1564.

Diabetes Care. (2025). Standards of care in diabetes. Diabetes Care, 49(Suppl. 1), S89-S131.

Endocrine Practice. (2025). Clinical practice guidance related to obesity and incretin-based therapies. Endocrine Practice, 31(11), 1351-1394.

Metabolism. (2025). Lean mass changes during GLP-1 based therapy. Metabolism, 164, 156113.

Diabetes, Obesity and Metabolism. (2025). Tirzepatide trial data and cardiometabolic outcomes. Diabetes, Obesity and Metabolism, 27(10), 5386-5392.

BMJ. (2025). Warning regarding unregulated GLP-1 products. BMJ, 390, r1917.

Health Canada. (2026). Public advisory on unauthorized GLP-1 products.

Therapeutic Goods Administration. (2026). Safety alert regarding counterfeit GLP-1 products.

What Is the Stack? How Rib Cage and Pelvis Position Affect Movement

Written by Evelyn Calado, MKin, CSCS, RKin

If you've trained at Avos Strength for any length of time, you've probably heard us talk about "the stack."

Whether we're coaching a squat, a deadlift, a breathing drill, a carry, or simply standing posture, the concept comes up repeatedly.

That's because the stack is one of the foundational principles that influences how we breathe, move, stabilize, and produce force.

While it may seem like a small detail, it often has a significant impact on movement quality and performance.

What Is the Stack?

At its simplest, the stack refers to the relationship between the rib cage and the pelvis.

One way to visualize this is to think of both the rib cage and pelvis as buckets of water. When the buckets are stacked on top of one another and remain relatively level, the body is generally in a better position to manage pressure, breathe efficiently, and move well.

When either bucket tips excessively forward or backward, the relationship between the rib cage and pelvis changes. The body may then rely on compensatory strategies to create stability, manage pressure, or access movement.

While no one maintains a perfectly stacked position all the time, this analogy provides a useful framework for understanding why rib cage and pelvic position matter.

When we talk about being stacked, we're generally referring to the rib cage being positioned over the pelvis.

This doesn't mean flattening the spine, tucking the pelvis excessively, or walking around with your ribs permanently pulled down.

A stacked position still maintains the natural curves of the spine. Instead, it creates an environment where the body can effectively manage pressure, breathe efficiently, and move through available ranges of motion.

From a biomechanical perspective, stacking helps align the thoracic diaphragm and the pelvic floor. These structures form the top and bottom of a pressure system that works together with the abdominal wall to create stability throughout the trunk.

When the rib cage and pelvis are positioned well relative to one another, the body has a stronger foundation from which movement can occur.

Why We Coach the Stack

Many people think of strength, mobility, and stability as separate qualities.

In reality, they are deeply connected.

One of the primary reasons we coach the stack is because it influences the body's ability to manage pressure.

The diaphragm sits at the top of the abdominal cavity. The pelvic floor sits at the bottom. The internal obliques, transverse abdominis, and other abdominal muscles form the walls of this cylinder.

Together, these structures help regulate intra-abdominal pressure.

This pressure system plays a critical role in spinal stability, force transfer, breathing mechanics, and movement efficiency.

When pressure is managed effectively, the body is often able to access movement options more easily and distribute forces more efficiently.

A useful way to think about this is to imagine an empty aluminum pop can. Despite being made of very thin metal, an undamaged can can support a surprising amount of weight when force is distributed evenly through the structure. The moment the side of the can is dented, however, its ability to manage force drops dramatically.

While the human body is far more complex than a pop can, the analogy illustrates an important principle. When the diaphragm, abdominal wall, pelvic floor, rib cage, and pelvis work together to manage pressure, the trunk becomes remarkably efficient at transferring and resisting force.

When pressure management is compromised, the body may begin relying on compensatory strategies to create stability and movement.

The stack is not the solution to every problem, but it often provides the foundation that allows other solutions to work.

How the Stack Affects Breathing

Breathing is much more than simply getting air into the lungs.

Effective breathing requires coordination between the diaphragm, rib cage, abdominal wall, and pelvic floor. Together, these structures help create and manage pressure throughout the trunk, providing a foundation for both movement and stability.

When the rib cage and pelvis are positioned well relative to one another, the diaphragm is able to function more effectively. One reason for this is a concept known as the Zone of Apposition, which refers to the area where the diaphragm sits against the inner surface of the lower rib cage.

While the details are beyond the scope of this article, the important takeaway is that the position of the rib cage influences the position and function of the diaphragm.

When the rib cage becomes excessively elevated or flared, the diaphragm may lose some of its mechanical advantage. As a result, the body often begins relying more heavily on accessory muscles of respiration, including muscles of the neck, upper chest, and lower back.

This is one reason why individuals who struggle with breathing mechanics frequently report chronic tension through the neck, shoulders, or low back.

A complete exhalation is often one of the simplest ways to improve this relationship. Exhaling fully helps bring the rib cage down and in, allowing the diaphragm to return to a more advantageous position and creating a better starting point for the next inhale.

When the stack is present, we should see expansion occur throughout the rib cage and abdominal canister rather than exclusively through the chest, shoulders, neck, or belly.

This includes expansion through the front, sides, and back of the rib cage, as well as coordinated movement of the diaphragm and pelvic floor. This is often referred to as 360-degree expansion.

The rib cage itself is designed to move in multiple directions during respiration. As we inhale, the ribs expand and rotate to accommodate incoming air. As we exhale, they return toward a more neutral position. These movements help distribute pressure throughout the system and allow breathing to support movement rather than interfere with it.

When the stack is lost, these expansion patterns can become biased toward a particular region. Some individuals become upper-chest dominant, relying heavily on the neck and shoulders to breathe. Others primarily expand through the front of the abdomen while gaining little expansion through the sides and back of the rib cage.

Our goal is not simply to breathe into the chest or the belly. Our goal is to create balanced expansion throughout the entire canister, allowing the body to efficiently manage pressure, move well, and perform at its best.

How the Stack Affects Mobility

One of the most common misconceptions in fitness is that mobility limitations are always the result of tight muscles.

While tissue restrictions can certainly exist, many mobility limitations are influenced by joint positioning and pressure management.

The body is often reluctant to access movement that it cannot control.

When the rib cage and pelvis are poorly positioned relative to one another, the body may lose access to certain movement options.

This can influence hip internal rotation, thoracic rotation, shoulder motion, and other ranges of motion throughout the body.

As a result, an individual may feel stiff or restricted despite spending significant amounts of time stretching.

In some cases, restoring a better stack can immediately improve movement quality without any traditional stretching at all.

This doesn't mean stretching is unnecessary. Rather, it highlights the importance of addressing the underlying positional and pressure-management strategies that influence movement.

At Avos Strength, we frequently assess movement both before and after breathing and positional interventions. It is not uncommon to see meaningful changes in mobility once the body is placed in a position that allows it to better manage pressure.

How the Stack Affects Strength and Performance

Strength is ultimately the ability to produce and transfer force.

The stack plays an important role in both.

When the rib cage and pelvis are positioned effectively, the body is often better able to transfer force between the upper and lower extremities.

This can influence performance in squatting, deadlifting, pressing, carrying, sprinting, jumping, and change-of-direction activities.

The stack also influences the body's center of mass.

An individual's ability to shift, rotate, accelerate, and decelerate depends in part on where their mass is positioned and how effectively they can manage it.

When the body relies heavily on compensatory strategies, force production may become less efficient and movement options may become more limited.

This is one reason why we frequently revisit the stack during both rehabilitation and performance-focused training.

How We Help Clients Find Their Stack

For most clients, learning the stack begins with breathing.

One of the simplest ways to improve the relationship between the rib cage and pelvis is through a full exhalation. By fully exhaling, the ribs are able to move down and in, allowing the diaphragm, abdominal wall, and pelvic floor to work together more effectively.

If you'd like to try this yourself, watch our short video demonstrating how to find a stacked position from standing.

For some individuals, finding this position can be challenging while standing. In these situations, positional drills may be useful. Exercises such as a 90-90 Hip Lift can help reduce the influence of gravity and provide the body with a simpler environment in which to learn how to manage pressure and find a stacked position.

From there, we gradually integrate these concepts into movement.

This may involve developing awareness of rib cage position, pelvic position, foot pressure, breathing mechanics, and how these factors influence movement quality.

The appropriate strategy depends on the individual.

Our goal is not to force every client into the same posture. Rather, we aim to improve their ability to manage pressure, access movement options, and move efficiently.

As clients become more aware of these relationships, they often develop a greater understanding of how breathing, mobility, strength, and movement quality are interconnected.

Final Thoughts

The stack is not a magic position.

Nor is it a position that we aim to maintain at all times.

Movement is dynamic. Athletes constantly move through flexion, extension, rotation, and lateral movement depending on the demands of the task in front of them. The goal is not to remain perfectly stacked at all times or to create a rigid posture. Rather, the stack provides a foundation from which movement can occur. When the body can effectively organize the relationship between the rib cage and pelvis, it is often better able to transition into and out of different positions while maintaining efficient breathing, pressure management, and force production.

The stack simply provides a foundation.

It is a position from which the body can effectively manage pressure, breathe efficiently, and access movement options when needed.

When the rib cage and pelvis work together effectively, the body is often able to breathe better, manage pressure more efficiently, access movement options, and transfer force more effectively.

For that reason, the stack remains one of the most important concepts we teach at Avos Strength.

Whether the goal is improved mobility, greater strength, athletic performance, or simply moving and feeling better, the stack provides a foundation upon which all of those qualities can be built.

If you'd like hands-on coaching to find your own stacked position and build it into your training, our 1-on-1 Training sessions start exactly here.