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PODCAST

The Strength Log

Daniel Richter & Philip Wildenstam

Learn about strength training, fitness, weightlifting and health from the Strength Log podcast. Your hosts, Daniel Richter and Philip Wildenstam, are two Swedes with decades of experience in the gym, as well as reading and translating science into understandable insights for anyone looking to gain a better understanding of how to reach their fitness goals. To support the show, download the StrengthLog workout tracker app for free from Apple"s App Store or Google Play today!

health & fitness fitness

All Episodes

31:38

How to Improve Your Sleep for Better Performance

The Strength Log ·

2025/08/25

Getting good sleep is one of the best things you can do to increase muscle growth, strength gains, fat loss, and general performance. In today's episode, we examine a study in which soccer players implemented different sleep hygiene tactics to improve their sleep. The tactics they had to choose from were: Avoid all electronic stimulants (TV, mobile phones, and computers) from 8 PM. If not doing the above, avoid them 30 minutes before going to bed. Change any electronic stimulants screen to the

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27:15

Best Ways to Form Healthy Habits

The Strength Log ·

2025/08/18

One of the best methods for being healthier and more productive is to use the power of habits. In this episode, we discuss a new review study on how long it takes to form new habits and what factors increase your likelihood of success. *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You’ll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community

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25:50

Will Collagen Keep Your Joints Healthy and Your Skin...

The Strength Log ·

2025/08/11

After working out, can you improve the strength and health of your tendons and joints by drinking a collagen shake or bone broth? And will that also help your skin look more youthful and beautiful? That’s right, we have a new study to discuss, looking into the hype and claims of collagen supplements! *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You’ll find Daniel at @strengthdan, and

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30:10

Is Muscle Soreness an Indicator of a Good Workout?...

The Strength Log ·

2025/08/04

What is the correlation between grip strength and health? How do you keep yourself motivated when injured? And is muscle soreness really a good sign that your training is working? In this episode, we finish the Q&A we started last week, with five more listener questions on strength training! Timestamps: 01:30 - Question 1: Is muscle soreness a good sign that you've trained hard or just have unaccustomed muscles? And do you stop getting soreness when you reach a particular strength level/habit

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30:15

How Little Can You Train and Maintain Your Mass? Q&A...

The Strength Log ·

2025/07/28

Can you maintain your muscle mass with just one full-body workout per week? Are planned deload weeks necessary or overrated? How do you balance squats and deadlifts in the same training program? We’re in the midst of summer and it’s time to answer your best questions! We have five questions this week, and we’ll finish this Q&A round next week with five more. Timestamps: 01:50 - Question 1: How long can you maintain your muscle mass with just one full-body workout weekly? 07:15 - Question 2: Is

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57:42

The Big 6 – Pull-Up: From First Rep to Upper Body...

The Strength Log ·

2025/07/21

The pull-up is one of the most classic strength training exercises you can do, and also one of the best! But how do you manage your first rep if you can’t do pull-ups today, and how should you train to progress to 10+ reps? Or should you stick to lat pulldowns instead? In this episode, we also discuss the biomechanics and muscles used in the pull-up and lat pulldown, as well as their pros and cons. This is the sixth and final episode in our series covering ”The Big 6” exercises: the bench press,

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50:29

The Big 6 – Row to Grow: Build an Unbreakable Back

The Strength Log ·

2025/07/14

You don't see it, but everyone else does. Your upper back holds some of the biggest muscles in your upper body, and the way to train them is with rowing exercises. In this episode, we talk about the barbell row and other common rowing variations, which muscles they work, best technique practices, biomechanics, and more. This is the fifth episode in our series covering ”The Big 6” exercises: the bench press, squat, deadlift, overhead press, different kinds of rows, and pull-up/lat pulldown. Up next

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59:34

The Big 6 – Overhead Press: Build True Upper Body Power

The Strength Log ·

2025/07/07

The standing barbell overhead press (also known as a military or shoulder press) is a classic strength training exercise. Before the ascent of the bench press in the 1950s, it was the most important lift for upper body pressing strength. It mainly targets your shoulders and triceps, but it’s also great for the core muscles and athleticism in general. In this episode, we’ll examine this lift in depth, including its technique, biomechanics, muscles worked, and variations. We also spend a lot of time

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50:05

The Big 6 – Deadlift: Raw Strength, Real Results

The Strength Log ·

2025/06/30

The deadlift is one of the most primal exercises in the gym and a true test of strength from head to toe. In this episode, we look into the muscles worked when deadlifting and how to perform the lift safely and effectively. We also break down the biomechanics of deadlifting, best practices for your technique, common mistakes, a bit about how dangerous it actually is to deadlift with a rounded back, and workout routine suggestions. This is the third episode in our series covering ”The Big 6”

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56:42

The Big 6 – Squat: King of All Exercises?

The Strength Log ·

2025/06/23

The squat is known among gym-goers as the king of all exercises. In this episode, we talk about whether it lives up to the hype and how to perform the squat if your goal is to maximize muscle and strength gain. We also discuss the biomechanics of squatting, best practices for achieving a technique that will help you become bigger and stronger, the muscles worked, some common mistakes, and a bit about our squat specialization programs in the StrengthLog app. This is the second episode in our series

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01:03:19

The Big 6 – Bench Press: Master the Most Popular Lift

The Strength Log ·

2025/06/16

How should you perform the bench press if your goal is to lift a ton of weight and build big and powerful pecs, shoulders, and triceps? In this episode, we discuss the biomechanics of bench pressing, the best practices for achieving a technique that will help you become bigger and stronger, the muscles worked, some common mistakes, and how to train the lift. This episode also kicks off a new series covering ”The Big 6” exercises: the bench press, squat, deadlift, overhead press, different kinds of

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54:55

The 7 Principles of Highly Effective Strength Training

The Strength Log ·

2025/06/09

What determines if you get great results from your strength training, or just spin your wheels without getting anywhere? In this episode, we present our seven principles of highly effective strength training. These principles are not written in stone, and they have considerations and exceptions. But if you listen to the whole show, you’ll be better equipped to deal with plateaus in your training and reach your fitness goals faster. Timestamps: 03:00 - Principle 1: Progressive Overload 10:50 -

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31:31

Will Training Fasted Hurt Your Gains?

The Strength Log ·

2025/06/02

Will training fasted hurt your muscle and strength gains? A new study had participants do full-body morning workouts for 12 weeks, with half having breakfast beforehand and half skipping breakfast to see how it affected their strength levels, muscle mass, and body fat. In this episode, you’ll learn how important it is to eat before you go to the gym. We also discuss whether fasted training is superior for fat loss or not. *** Do you like what you hear so far? Please leave a five-star review in your

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28:00

Why Long-Distance Runners Should Strength Train

The Strength Log ·

2025/05/26

Long-distance runners often hesitate to add strength training, for fear it will make them muscle-bound and heavy. But is that really what happens? In this episode, we discuss a new study on well-trained long-distance runners, that looked into how adding strength training affected their running economy and performance. The results? They’re really good! Let’s break them down and discuss how a long-distance runner should strength train. *** Do you like what you hear so far? Please leave a five-star

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28:01

This Is Your Brain on Strength Training

The Strength Log ·

2025/05/19

Research is mounting that strength training is not only good for our biceps, but also for our brains, improving our learning, memory, and focus. That goes for other forms of exercise, too, like cardio. But which type is best, and how much of it should you do for brain gains? In today's episode, we discuss a new meta-analysis that tries to answer these questions. Over 9,000 brain points to anyone who listens! *** Do you like what you hear so far? Please leave a five-star review in your podcast

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30:07

The Impact of Cardio Fitness on Strength Gains

The Strength Log ·

2025/05/12

If you improve your cardio fitness, will you also perform better in the gym and recover faster between sets? That’s a common hypothesis in the gym world. If proven true, it would be another good reason for adding more cardio training into your routine, since better recovery should mean bigger strength gains in the long run (pun intended). That’s the topic today, and we have a new study that examined the relationship between oxygen uptake (VO2 max) and recovery between sets, within-set fatigue, and

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54:21

Building Muscle After 40

The Strength Log ·

2025/05/05

Forty might be the new twenty, and for many, life feels better than ever. But physical signs of aging are starting to creep up on us at that age. Our backs ache a bit more than ten years ago; we feel tired more often; and let’s not talk about our knees and shoulders. So, how do you go about strength training in your forties? Do you build less muscle mass compared to ten or twenty years ago? Is it more dangerous? Should you only do crossword puzzles instead? In this episode, we discuss considerations

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29:00

How Many Sets per Muscle Group and Workout?

The Strength Log ·

2025/04/28

Is there too much of a good thing, or should you just keep adding sets to your workouts to grow bigger and stronger? In episode 32, we discussed a meta-regression analysis on weekly set volume for hypertrophy and strength gains. Now, the same researchers are back with an analysis on per-session volume. How many sets should you do per workout for a given muscle or exercise to maximize muscle growth and strength gains? Is more always better, and if so, is there an upper limit? Let’s talk about it! We

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36:30

Results from Maxing out in the Bench Press Every Day

The Strength Log ·

2025/04/21

Ten years ago we got an awesome study on powerlifters and weightlifters maxing out in the squat daily. Now, a group of physical therapy students have replicated that study, but in the bench press instead. You read that right. Bench press. Maxing out. Every day for more than a month. Plus back-off sets. That’s a lot of bench pressing. But did they die? Super fun study and lots to talk about. Afterwards, around 25 minutes in, we discuss Daniel’s results from a 6-week cycle of our training program

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48:53

Signs You Might Be Ego Lifting – New Mailbag!

The Strength Log ·

2025/04/14

Which type of bicep curl is best if you want to grow your biceps? How do you know if you are applying progressive overload and pushing yourself, or just ego lifting? And what’s the point of accessory exercises? We collected ten questions from our Instagram account and the StrengthLog Subreddit, to create a really interesting and fun episode for you today. See the timestamps below for all questions. Timestamps: 02:30 - Question 1: What old-school strength training practice has been discredited by

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