Starting Strength Gyms Library

  • Grit and Resilience with Mike Kelly and Alex Ptacek | Stronger Is Better Podcast #5

    Grit and Resilience with Mike Kelly and Alex Ptacek | Stronger Is Better Podcast #5

    In this episode of the Stronger Is Better Podcast, host Nick Delgadillo speaks with Alex Ptacek, Head Coach at Starting Strength Chicago, and his trainee Mike Kelly. Mike shares the gripping and ultimately inspiring story of suffering a catastrophic quad injury—followed by multiple surgeries, setbacks, and an unwavering commitment to recovery. Alex and Mike detail the coaching, rehab, and mindset needed to not only recover but hit PRs after the injury.

    This episode is a masterclass in first principles thinking, coaching accountability, and what’s possible when grit meets process. Whether you’re a coach, trainee, or recovering from injury yourself—this one is not to be missed.

    00:00 – Intro and guest introductions
    01:15 – Alex’s background and entry into coaching
    04:55 – Mike’s long training history and CrossFit roots
    07:00 – Mike’s first serious injury and how it led to Starting Strength
    11:00 – The value of strength and discovering Rip
    17:30 – Injury mindset, aging, and training smarter
    27:00 – The squat injury and ambulance ride
    34:10 – First surgery and complications
    42:00 – Training with only one functioning quad
    49:00 – Re-injury and second surgery
    1:04:50 – Tourniquet bruise, setback, and third surgery
    1:14:00 – Training mentality and persistence
    1:21:00 – Running again—why movement matters
    1:26:00 – Final thoughts: gratitude, recovery, and moving forward

  • Goals and Balance – A Woman’s Perspective with Erin Spiva | Stronger Is Better Podcast #4

    Goals and Balance – A Woman’s Perspective with Erin Spiva | Stronger Is Better Podcast #4

    In Episode 4 of the Stronger Is Better Podcast, Nick Delgadillo sits down with long-time client and friend Erin Spiva to discuss six years of consistent barbell training, lessons learned, and how strength carries over into real life, including hobbies like pole fitness.

    Erin shares her journey from getting started to becoming a client who trains with purpose and balance. They dive into training as a woman, programming adjustments for neuromuscular efficiency, nutrition habits, the myth of “bulking up,” chin-ups, and what happens when you pair heavy lifting with pole sport. A practical episode that demonstrates how strength makes everything better.

    Timestamps:
    00:00 – Intro: Meet Erin Spiva
    01:20 – Why Erin’s perspective matters
    03:23 – How training women is (and isn’t) different
    05:41 – Neuromuscular efficiency: men vs. women
    08:28 – Programming fix: switching women to triples
    11:46 – Women grind better: fatigue vs. recruitment
    13:52 – Erin’s early lifting history
    16:09 – Initial numbers, form struggles, and flexibility
    17:46 – Weight trends over the years
    18:54 – “Looking better” vs. health: what people really want
    22:05 – Why women won’t “accidentally get bulky”
    24:43 – Aesthetics vs. capability
    26:52 – Cutting while training: Erin’s real numbers
    27:55 – Simplicity in programming & new variations
    30:36 – Dimmell deadlifts, press goals, and load manipulation
    32:53 – Erin’s training progression & consistency
    34:00 – Current mindset walking into the gym
    35:37 – Lifelong strength: different goals at every stage
    37:52 – The importance of balance & sustainable goals
    40:09 – How Erin builds habits & sustainable systems
    41:44 – Her weekly food prep: protein, grains, & travel chicken
    42:50 – Accepting who you are and building around that
    44:32 – Early goals: 315 deadlift & chin-ups
    47:21 – Tradeoffs: could be stronger, but at what cost?
    49:33 – How Erin got her first chin-up
    52:29 – The progression: from holds to full reps
    53:32 – Training balance and why pole fitness clicked
    56:07 – What pole class is like—and who should try it
    59:31 – How Erin found pole sport
    1:01:18 – How strength helps with skill acquisition
    1:03:30 – Why pole felt easier thanks to barbell strength
    1:04:40 – Don’t spin your wheels: lift real weights
    1:05:11 – Why Erin should start a practical nutrition blog
    1:06:13 – Her no-brainer food strategy
    1:07:46 – How much technical nutrition matters (or doesn’t)
    1:08:52 – Progress is simple: consistency over perfection
    1:10:00 – Helping parents get stronger without barbells
    1:13:42 – Final advice to women thinking about lifting

    Brought to you by www.StartingStrengthGyms.com
    New episodes every other week on YouTube, Apple Podcasts, and Spotify
    Send feedback or questions to: podcast@ssgyms.com

  • Stop the Bar Rolling in Your Press: The Pinch Grip Method

    Stop the Bar Rolling in Your Press: The Pinch Grip Method

    The press becomes unnecessarily difficult when the bar rolls back in your hands, creating mechanical disadvantage and discomfort at heavier weights. Coach Jordan Burnett from Starting Strength Dallas demonstrates the practical “pinch grip” technique that keeps the bar properly positioned over the wrists.

    Rather than constantly fighting to keep your wrists straight, this simple adjustment uses targeted finger pressure to secure the bar exactly where it should be. Even lifters who have struggled with proper bar position can immediately implement this technique to make their press more efficient and effective.

  • From Fearing Frailty to Deadlifting 112 lbs | Stronger Bones, Better Life

    From Fearing Frailty to Deadlifting 112 lbs | Stronger Bones, Better Life

    At 69, Jackie Hogan had never touched a barbell. She was faced with worsening back pain, osteopenia and worried about becoming frail. After watching her best friend’s transformation at Starting Strength Memphis, Jackie decided to try it herself.

    Starting with just 42 pounds, Jackie has more than doubled her deadlift to 112 pounds. Now, she moves her own bench press equipment, climbs ladders confidently, and lifts garden statues without asking for help. All this while addressing her bone health through strength rather than medication.

  • Building Starting Strength Gyms After Years in Manhattan Basements

    Building Starting Strength Gyms After Years in Manhattan Basements

    Brent Carter spent years training clients in windowless Manhattan high-rise gyms until opportunity called him back to Texas. He faced a choice: start small in a garage or commit fully to the Starting Strength Gyms franchise model.

    Despite opening Starting Strength Dallas in 2019 and facing closure just six months later, his gyms are thriving because of the community they created. Today, Brent surrounds himself with humble, determined people tackling difficult but important work together, fulfilling his mission of building stronger communities through effective strength training.

  • Programming the Overhead Press – Novice to Advanced

    One of the most common questions that people have about programming revolves around doing and improving strength in the overhead press. In this episode of the Stronger is Better Podcast, Nick goes deep on the press, why it’s good for you, and how to program it long term.

    Programming the Overhead Press – Novice to Advanced | Stronger is Better Podcast #3
    Programming the Overhead Press – Novice to Advanced on YouTube

    In Episode 3 of the Stronger Is Better Podcast, Nick Delgadillo dives deep into press programming—how to build a strong, pain-free, and consistent overhead press.

    Drawing on years of coaching and real-world experience, Nick explains why the press is uniquely difficult to progress, how to apply the right amount of stress, how to avoid common mistakes, and when to evolve your programming beyond novice LP.

    Whether you’re stuck at a plateau or just want to get jacked shoulders and bombproof joints, this episode gives you a full roadmap.

    If you have topic ideas or questions for the podcast, please submit them to podcast@ssgyms.com.

  • From Google Search to Head Coach

    From Google Search to Head Coach

    Jordan was once a 140-pound guy who was frustrated with fitness advice that went nowhere. One day he Googled “simple strength training program” and found Starting Strength.

    Within months, friends noticed his physical changes and how differently he carried himself. This transformation inspired Jordan to pursue becoming a Coach. His path wasn’t straightforward- he started by coaching friends, then later left his secure desk job and endured the

    limitations of working at big box gyms before finding Starting Strength Dallas. Now, surrounded by Members who feel like family, he’s turned his passion into a profession that rarely feels like work.

  • How Strong Should You Be?

    How should you think about goals when you first start training? Or if you’ve been training for a while, you may be wondering how you stack up or whether you are “strong enough.”

    How Strong Should You Be? | Stronger is Better Podcast #2

    In Episode 2 of the Stronger Is Better podcast, Nick Delgadillo breaks down strength standards into three categories: competitive goals, evaluative benchmarks, and personal targets. He explains why most people have skewed expectations about what’s possible—and how to set realistic goals without having to become a powerlifter.

    Nick introduces the widely respected 2/3/4/5 baseline strength goals (200 lb press / 300 lb bench / 400 lb squat / 500 lb deadlift for men) and a proportional set for women. These aren’t elite standards—they’re what you should aim for before considering specialization.

    Whether you’re a coach, athlete, or everyday lifter, this episode provides a grounded, motivating framework for assessing and pursuing your strength potential. You can listen to the podcast on all podcast audio service or on YouTube linked below.

    If you have topic ideas or questions for the podcast, please submit them to podcast@ssgyms.com.

  • Motherhood Without Limits

    Motherhood Without Limits

    When persistent back injuries started limiting Beth’s ability to enjoy motherhood, she refused to accept this as her new normal. With both a growing career and a young child depending on her, giving up wasn’t an option.

    At Starting Strength Dallas, Beth not only overcame her back pain training with the Starting Strength Method—she also built remarkable strength, confidence, and experienced an easier postpartum recovery after her second pregnancy. In Beth’s words: “Nothing has transformed my body, abilities, and mental state as much as this strength training has.”

  • Lifting Hay Bales to Barbells

    Lifting Hay Bales to Barbells

    Karen DeLoney runs a 30-acre horse rescue ranch with 18 animals, facing daily physical challenges from lifting hay bales to carrying water buckets. She needed strength but avoided typical gyms.

    At Starting Strength Dallas, she found knowledgeable coaches who guided her through proven barbell training in small groups. Now Karen lifts 150-pound hay bales unassisted, carries two 5-gallon water buckets simultaneously, and works longer hours with her rescue horses without fatigue.

    She’s found the supportive community at the gym helps her and other Members of all ages stay motivated working towards their strength goals.