SIMPLE GPP WORKOUTS FOR SPRING
General Physical Preparedness is a phase of training that emphasizes foundational strength and work capacity. Everyone benefits from GPP training, whether you’re an athlete, have a specific fitness goal, or simply want to exercise to stay healthy. GPP focuses on building a well-rounded base of strength, endurance, mobility, and coordination so your body can handle more challenging workouts and activities of everyday life with ease. This week, I’m sharing an example week of what GPP training could look like and how to apply it to your current goals.
WHY EVERYONE NEEDS GPP TRAINING
When it comes to getting stronger, leaner, and moving better, most people start too hard and too soon, and end up overwhelmed or injured. The real secret to long-term progress and resilience? General Physical Preparedness (GPP), or establishing a solid foundation of movement. GPP focuses on building a well-rounded base of strength, endurance, mobility, and coordination so your body can handle more challenging workouts and activities of everyday life with ease.
ONE MORE ON MOBILITY
Independence as you age is about both freedom and capability. It’s the confidence you can have to move freely, carry your groceries, get up off the floor, play with your kids or grandkids, and live your life without limitations. Mobility and strength are the foundations for that independence.
GETTING STRONGER FOR REAL LIFE
What does getting stronger actually mean for us as people? Many view strength or getting physically stronger as only something that avid gym-goers do to increase the number on a barbell or dumbbell. They may see it as unnecessary or a waste of time in their daily life. It is quite the contrary. A strong and healthy body can extend to help with so many things in our daily life. Whether it is making tasks easier, improving our self-efficacy and autonomy, or even just making it easier to enjoy ourselves. Getting stronger for real-life looks like a lot of things for different people, but let’s discuss some approachable methods you can use to get stronger for real-life things and situations.
STRENGTH TRAINING: ESSENTIAL FOR WOMEN AT EVERY STAGE OF LIFE
For years, women stuck to cardio, light weights, and "toning” workouts. Women were afraid of getting “bulky” or bigger, and “gym-timidation” is a real thing for many women when they enter a space full of males. Now, more and more women are shifting away from working out to look a certain way, and instead working out to feel a certain way. Women understand that strength training isn’t just about building muscle or changing how your body looks, but it’s one of the greatest tools women have to support long-term health, confidence, and quality of life.
RETURNING TO SPORT AFTER A BREAK
It's not uncommon that athletes - whether recreational or competitive - take a break from training. In fact, it's quite healthy and is often built in after the end of a sport season, often called an active rest period, which allows the body to recover from the damage incurred during the competitive season, or for sports without a clear “in-season”, after a prolonged intense training phase and competition.
INSIDE GOLDEN GIRLS: OUR 60+ WOMEN’S STRENGTH CLASS
Our 60+ women’s class is designed to help you move better, feel stronger, and stay confident moving through your daily life and activities. This class isn’t about extreme workouts or aesthetics, but about building the qualities that support you now and for years to come: muscle mass, strength, bone density, and more.
STRENGTH FOR LONGEVITY
As we age, everyone loses muscle mass at about 5% per decade, starting at age 30. That rate of loss accelerates after age 60. With that loss of muscle mass comes a decrease in strength and function. For older people, this can lead to disability and inactivity. So, how do you promote strength for longevity? Let’s look at how you can maintain muscle mass and functioning as you age.
GPP FOUNDATION: PART TWO
The start of a new year is a great time to focus on GPP, or general physical preparedness. Before chasing max lifts, aesthetic goals, or a packed training schedule, it’s worth reevaluating whether you have the foundation to support the training you want to do this year, or if there is any exercise or skill you can revisit to improve. Let’s dive a bit more into why this functional foundation is crucial to your long-term fitness success!
FALL FOODS: IN-SEASON PRODUCE & RECIPES
As the weather cools down, our cravings shift toward warming, comforting meals. Fall produce is nutrient-packed and versatile, making it an ideal time to try cozy recipes with seasonal flavors.
Below, you’ll find a list of fall produce and three nourishing recipes to help you take full advantage of cozy season.
MY FAVORITE FALL BIKING SPOT THIS 2025
There’s something fundamentally refreshing to me about autumn, and it’s never rooted in a singular reason. But one of them for me is the seasonal weather that I love for hopping on my bike and filling my lungs with the still slightly cool air, feeling my body warm from both the sun’s hello and my legs settling into a comfortable rhythm. Let's talk about my new favorite riding spot this fall!
ARTHRITIS & AGING
Recently, I experienced knee swelling while training for a half-marathon. A later trip to an orthopedist and some X-rays confirmed what I probably already knew: I had osteoarthritis. After over 40 years of competitive running, it wasn’t a huge surprise.
But how could I deal with arthritis and aging? Let’s look at how the millions of people worldwide who experience this condition can make life better.
COLD WEATHER WARM-UPS
Fall is finally here: mornings are cooler, leaves are changing, and exercising outside can get more comfortable.
But as temperatures continue to drop, warm-ups become even more important. Let’s look at why cold-weather warm-ups matter.
JOIN OUR DADFIT COMMUNITY!
Calling all Pittsburgh dads! Whether you’re chasing toddlers, coaching sports, or just looking for a way to get back into shape, Pittsburgh Fitness Project (PFP) has created the perfect program just for you. Introducing DadFit — a supportive, motivating fitness community made for fathers who want to feel stronger, move better, and connect with other dads.
And the best part? We’re kicking things off with a FREE DadFit Community Class — and you’re invited!
INTRODUCING PFP DADFIT
PFP Dadfit is less about building 6-pack abs and more about building a pack of 6 dads committed to bettering themselves together. The strength of the dad is in the pack. The strength of our pack is in each individual dad. Let's grow in fatherhood together.
HOW MANY STEPS DO YOU ACTUALLY NEED?
We’ve all heard that we need 10k steps a day to gain the benefits of walking, but what does the most updated research actually say? A meta-analysis was published in July 2025 combined data from 57 studies across 35 cohorts.
THE REAL FLEX: RELIABILITY, ACCOUNTABILITY, & CONSISTENCY
We train to get stronger - physically, mentally, emotionally. We chase progress in the gym, track numbers, show up for the hard reps. But what really holds all of that together? It’s not just muscle. It’s not just discipline. It’s integrity.
RECIPE FOR BETTER BALANCE
Balance doesn’t just help you move more gracefully—it helps you train more effectively, avoid injury, and feel stronger in everything you do. Whether you’re lifting weights, doing cardio, or trying to move better in daily life, improving your balance will level up your fitness.
MASTERS TRACK & FIELD
Every four years, the Olympics bring excitement as some of the world’s greatest track and field athletes compete for gold. The Paris Olympics did not disappoint! Check out this recap of the Masters of Track and Field!
A BEGINNER’S GUIDE TO ACHIEVING YOUR FIRST PULL-UP
Whether you're new to fitness or have been working out for some time, the pull-up is one of the most challenging exercises and is often seen as a milestone. Achieving your first pull-up requires time, technique, and repetition. If you're aiming to conquer your first pull-up, this guide will take you through the steps to get there.