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Edition #27 | 5 Tips For Working Out With Your Partner

Plus: what is muscle hypertrophy, 20 strength training exercises for runners, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the 1,582 new readers this week! We now have 13,272 readers.

In today’s edition:

  • 5 tips for working out with your partner

  • What is muscle hypertrophy?

  • 20 strength training exercises for runners

  • 10 items to keep you fit during the holidays

  • Announced — the winners of our partner giveaway + $1,400 in prizes!

Let’s dive in 💥 


What is Muscle Hypertrophy?

Spend a day at the gym, listen to a fitness podcast, or scroll through a few articles on a health website, and you’ll quickly realize the world of fitness has its own unique language. From exercises like cable kickbacks and lateral raises to acronyms like HIIT and EMOM, learning the language of fitness sometimes feels like you need your own exercise dictionary, especially when you hear a term like muscle hypertrophy. 

Now while muscle hypertrophy sounds a bit complex, it’s essential to familiarize yourself with this process if your goal is muscle growth. To break things down and help you out, we asked coach, athlete, and founder of Thundrbro Dave Lipson to answer the question, what is muscle hypertrophy? 

20 Strength Exercises for Runners

Stephen Scullion is a professional marathon runner training for the upcoming Olympics. Like any athlete, he’s always focused on getting better and finding training strategies to do so. For runners, strength training plays a critical role in improving speed, preventing injuries and more. But what exercises are best?

Well, these 20 strength exercises for runners demonstrated by Stephen himself are a perfect place to start!

4 Tips to Make Time for Fitness

There’s this quote that says, “Nobody is too busy; it's just a matter of priorities.” Now that’s great, and very motivating – but when your other priorities are to take care of your kids, work a job to pay your bills, and eat and sleep, those motivating words don't really help much.

For many of us, wanting to make time for fitness isn’t the hard part. Actually finding the time, on the other hand – now that can be a challenge. But trainer Danielle Rivoli assures it’s possible to do it all. 

Rivoli, a mom of two, is also a NASM Certified Personal Trainer and Precision Nutrition Level 1 Certified Coach. Through both her personal experience and her background, Rivoli knows that juggling fitness with family can be a challenge, but it’s absolutely possible. Read our new article to see how she recommends busy parents make time for fitness. 


5 Tips for Working Out With Your Partner

Hitting the gym solo might be your cup of tea, but for some, bringing a partner along is a game-changer. Not only does working out with a partner strengthen your body, but it can also provide you with a deepened sense of connectedness (which, by the way, is also really important for your health). 

Since working out with your SO offers a slightly different experience than going solo, we caught up with ISSA Master Trainer Derek Pratt to see how he and fitness model girlfriend Cassie Costa push each other in the gym – and how you can steal their tips. 

Workout Together, Separately

Working out with a partner doesn’t mean you both need to do the exact same workout. “Some days, we’ll work out next to each other where she’s doing one thing, and I’m doing another,” Pratt says of working out with girlfriend Costa but still having their individual routines. “Her focus isn’t my focus,” he continues, saying that he and Costa will “still work out next to each other. We’ll still push each other and motivate each other, but we won’t be doing the same things.” 

Having those individual routines can provide the perfect balance of spending time together without feeling like you’re giving up your focus. Don’t feel like you need to copy your partner’s workout identically to reap the benefits of getting fit together. 

Push Each Other to Dig Deep

One of the benefits of working out with your partner is that you always have a built-in cheerleader. This can be especially helpful on those days where you need a little extra motivation, or those exercises where you need to dig deep. 

“My legs are very injured from football,” says Pratt, who played college football at the University of Maine. He continues, saying that on leg days, “I have to really dig deep on some of the things we do because we go pretty hard. But when she’s [Costa] doing every rep, I’m not going to quit, and vice versa. We want to make each other better.” 

Pratt says that this is true “even if we’re not working the same muscle groups, we’re still pushing each other.”

…DO  🙌

Focus on Your Recovery

Do you ever skip your warm-up routine and jump straight into your workout? Or skip the recovery work you should be doing after? We’re probably all guilty of it. But that doesn’t mean we can’t change our ways. Listen to this quick, practical recovery advice from trainer Lauren Pak so you can begin recovering the proper way today!

…TRY 😎

10 Items to Keep You Fit During the Holidays

From holiday treats to busy schedules, the holiday season can present quite a challenge when it comes to maintaining your fitness routine — but that doesn't mean you have to let the festivities ruin your gains.

To get the best of both worlds, we've rounded up 10 products that'll help you enjoy the holidays while still maximizing your workouts.

…EAT 🍫

Chocolate Peanut Butter Protein Bars

Healthy eating doesn’t always have to mean salads and rice. In fact, letting yourself enjoy treats like these homemade protein bars can help you stay the course in sticking with your desired diet. With only 135 calories and 8 grams of protein, these bars may just become your go-to nighttime treat!

…FIX 💪

Your Romanian Deadlift

Save your back from unwanted pain. The next time you’re performing Romanian deadlifts, use this advice from coach Davis Diley. In the quick video linked below, he breaks down the most common mistakes and what you need to do in order to nail your technique.


Can Bodyweight Training Build Muscle?

Looking to build strength without weights? Or maybe you just want to put on muscle from the comfort of your home. In either case, bodyweight training is an effective workout method that can be done anywhere. Take it from fitness coach and bodyweight training expert, Brad Becca, as he shares the benefits.


What type of muscle contraction is also referred to as “static tension”?

a. Isometric

b. Isotonic

c. Concentric

d. Eccentric

Every week, we’ll pick people at random who reply to this email with the correct answer to receive a 1-month Lift Box subscription!

Last week’s answer — 2:00:35 marathon 😎


Congratulations to Kara and Holly, the winners of our October giveaway and over $1,400 in prizes! Make sure you check your emails for details.

If you didn’t win, don’t sweat. We’ll be announcing another awesome giveaway in November you won’t want to miss! 🔥


Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.

Check them out!