All mammals produce colostrum, a nutrient-dense milk, to feed their newborns in the 48 hours after giving birth. It’s meant to help young babies and their fragile immune systems develop antibodies for warding off illness in a world filled with pathogens. 

“Colostrum is specifically designed to seal up our internal barriers from the outside world,” said Dr. Sarah Rahal, an NYC-based pediatric neurologist who launched ARMRA Colostrum in 2020. 

“When babies are born, their bodies are immature. So this food evolved 300 million years ago specifically to be the first thing that goes into your body and seal up all of your barriers like glue.” 

Over the last 30 years, it’s also become a component in the diets of experimental weightlifters, bodybuilders, and professional endurance athletes looking to boost their performance. Grown men are consuming colostrum, primarily from cows, despite very little credible data that shows it has positive effects on athletic performance. “Got Milk?” takes on a whole new meaning. 

It’s the definition of a woo-woo health trend that sounds crazy, and to a certain extent, it is. Yet some researchers have found it’s beneficial in a totally different way than the gym bros initially suspected. 

A growing body of research conducted over the last 10 years shows it can protect endurance athletes from the risks of rigorous training schedules and the elevated exposure to infection they get while traveling and in large stadiums. It still helps athletes, but instead of making them faster or stronger, it provides a boost to their immunity. 

The initial theories around the supplement’s benefits have been disproven, but that hasn’t diminished interest within the medical community, and there’s reason to believe that anyone’s ability to ward off illness could benefit from a (small) scoop of freeze-dried cow milk every day. 

IGF-1 Muscle Growth, and Colostrum

“If you take colostrum within the first 0-24 hours after birth, and test it, it’s very high in IGF-1, or insulin-like growth factor,” said Glen Davison, a professor of sport and exercise science who specializes in immunology at the U.K.’s University of Kent. His lab is producing the bulk of the latest colostrum research.

IGF-1 is a driver of muscle growth, hence its ability to help babies develop fresh from the womb. Grown men, however, assumed that it would help supercharge their muscle growth after hours spent pumping iron in the gym. 

Initial research also showed that this was the case, often with small groups of athletes taking colostrum and comparing their performance to a placebo group consuming whey protein, or similar replacement. 

The problem with these studies, however, is they’re not designed to isolate colostrum as the cause of the enhanced performance, since it’s not a 1-1 substance compared to standard protein and athletic performance will improve naturally over 6-8 weeks regardless of which supplements one is taking. 

“My suspicion is that the performance-enhancing effects that were found in the early studies weren’t because it was colostrum. They were because they were getting a bit more protein and some more micronutrients that were contributing to their training gains,” said Davison. 

Davison also explained that these previous studies assumed that certain larger proteins within colostrum were able to permeate the gut barrier in adults in the same way they do in children. However, more recent research has shown this is not the case. An adult gut has far more barriers than a baby’s within the first few days of its life, so larger proteins, like IGF-1, aren’t able to pass through and have an impact. They’re broken down and digested like any other protein. 

Nonetheless, groups of heavy lifters in America hopped on the bandwagon in the early 2000s, and began buying freeze-dried powders from China in the hopes that their muscles would swell without hundreds of pounds of iron. Since then, dried bovine colostrum powder has remained a supplement for rumored benefits for fitness, beauty, and overall wellness. 

Michael Bosstick is the CEO of Dear Media, the podcast studio, and co-host of the podcast The Skinny Confidential HIM & HER, which has over 200 million downloads. Earlier this year, he defended his use of colostrum to guest Scarlett Johanson live on the show who questioned the practice. Bosstick shared he didn’t know where the “powder” comes from, but that he’s also used a liquid form on his face. 

Wellness podcast hosts, they’re just like us. 

Davidson noted that other supplements, like whey protein and beta-alanine, are likely superior to colostrum in their benefits for gym performance and recovery. 

“Beta-alanine is 10 times better at increasing muscle recovery capacity than colostrum ever will be,” said Davison. 

“If you were to compare it to creatine, it’s not going to come close in terms of benefitting resistance training, strength development, and all those sorts of things.” 

Beta-Alanine

Buy Now On Amazon

$19.96

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Bulk Supplements’ beta-alanine powder has 3000 milligrams per serving and each bag comes with over 160 servings.

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Optimum Nutrition Micronized Creatine

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$26.04 $30.35

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Optimum Nutrition’s creatine comes with 5 grams per serving and is a 100% pure creatine monohydrate. This is one of SPY’s favorite brands for reliable, clean supplement powders.

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Davison said the initial testing groups likely didn’t design the studies to confirm commercial interest on purpose, but the standard follow-up studies that tend to be more robust and dive deeper into the initial interest weren’t conducted because “they’d gotten the answer they wanted.” 

Marketing a product to men with the promise of better gym performance is, perhaps, more lucrative than a product that helps you avoid the common cold. Davison and his team are nonetheless more focused on the latter. 

Colostrum’s Daily Flu Shot

Davison’s colostrum studies focus on professional endurance athletes who are not only frequently taxing their immune systems through intense exercise, but are also more exposed to illness. 

“There’s a pretty strong body of evidence that shows supplementation with bovine colostrum can reduce the incidents and/or the duration of these [colds and flus] in active individuals, in those who are training hard,” said Davison. 

“The proportions tend to be about 50% to 30% reduction in the risk of contracting it and/or the duration it’ll persist for, or the ratings of severity people give to that illness.” 

This happens due to “passive immunity,” or the strengthening of the immune system through transmission of proteins as opposed to being exposed to an illness and developing antibodies. The larger proteins bodybuilders assumed would be the golden ticket don’t get through, but smaller proteins do and may strengthen the body’s immune defenses. 

Where to Find Colostrum

Colostrum is frequently sold in powder form since it’s easier for the body to absorb and easier for folks who can’t swallow pills to consume. 

Consumers looking to find high-quality colostrum should look for two things, according to Davison. 

“There’s definitely massive variability in the quality of these products. One of the things [one should look for] is the total protein content and one of them is the total IGG content — that can give you an indicator. The higher those things are, the more likely you’ve got high-quality colostrum,” said Davison. 

“They’re not the reason for it but they’re a surrogate marker that you’ve got a high-quality colostrum.” 

He also mentioned that colostrum that’s been exposed to high temperatures is less likely to be potent and beneficial since it can kill off beneficial proteins. For this reason, it’s important to store it in a cool place, like the refrigerator, and be wary of certain brands’ shipment practices. 

An exact timeline of colostrum’s benefits is hard to quantify, but Davison said that after 2-4 weeks of consistent use, the product’s full benefits have had enough time to take effect. 

Rahal, along with her team at ARMRA, developed a proprietary cold-chain pasteurization technique to avoid damage to the product. 

Armra Colostrum

Buy Now

$109.99 $159.96

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Armra’s colostrum is pricey, but it only requires a half teaspoon per dose so this jar will last a while. It comes in an unflavored variety, but there are also watermelon and blood orange flavors.

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This product is sourced from grass-fed cows on family-owned farms in the U.S., whose overflow production was formerly going in the trash. 

“Cows make about [seven times more] colostrum than their babies consume and it’s considered a waste product in the industry because they’re not allowed to sell it to their milk suppliers. It’s considered a separate good,” said Rahal. 

“Right now, it’s either thrown out or it’s stripped off to China because they’ve been using this stuff for decades. They know the benefits.” 

Davison uses a brand called Neovite colostrum in all of his studies, and trusts the quality of the product. He recommends anyone looking to vet specific brands check out the clinical research that’s been done and find the brands they used.

Here are a few other brands SPY editors recommend to frequent travelers, endurance athletes, or anyone who’s interested in an alternative immune system boost. 

WONDERCOW Colostrum Powder Supplement

Buy Now On Amazon

$64.99

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The WONDERCOW Colostrum powder supports the immune system and overall health and wellness. It contains 40% IgGs (immunoglobulins) which play a vital role in the function of the immune system.

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Ancestral Supplements Grass Fed Beef Colostrum Supplement

Buy Now On Amazon

$68.00

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This non-GMO Colostrum by Ancestral Supplements promotes and supports gut health and the immune system, while also increasing athletic performance and iron levels.

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Symbiotics Colostrum Plus Powder Supplement for Immunity Support

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$42.89

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Symbiotics Colostrum powder helps boost and maintain a healthy immune system. As an added bonus, it’s also gluten-free.

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Despite stiff competition in recent years, lululemon’s grip on the athleisure market is ironclad. Their April 2023 quarterly market valuation placed them at just over a record $48 billion dollars, and they remain the brand worth investing in in the eyes of this commerce editor. Extra emphasis on invest, for as much as lululemon is known for their high-performing gear, they’re also known for high price tags. Thankfully, I’ve found a perfect dupe on Amazon for 60% cheaper, and the resemblance is uncanny. 

CRZ YOGA has done what numerous cheap Amazon brands attempt to do, but fail miserably at: create lululemon alternatives that look and feel just like the real thing. Their stuff feels so similar to actual lululemon gear that I’ve mistaken it numerous times while packing and doing laundry. They even have a minimalist logo at the tailbone of the leggings and lower corner of the shorts. 

The women’s leggings, available for only $32, feel just like lululemon’s Butterluxe fabric. The men’s linerless shorts are a perfect $28 replica of lululemon’s $68 shorts. I’ve washed their gear as I would lululemon gear — cold cycle and a regular drying cycle with my other clothes (don’t come for me) — and the quality holds up. Their stuff is sweat-wicking and lightweight. It looks expensive, as far as athleisure goes, and I can’t believe more people aren’t talking about this brand. 

It’s so good it almost feels illegal. I’ve tried other, cheaper athletic wear on Amazon. It does fine for a while, but ultimately pills, rips, or becomes so rigid and itchy that the price of lululemon’s fabrics looks more justified. My CRZ YOGA gear has yet to turn that corner. 

Shop CRZ Yoga on Amazon

The problem with lululemon, for me, is that it’s always been a little too expensive and rarely goes on sale. At the end of the day, these stretchy multicolored fabrics are being used to cover me up while I sweat. They’re not shielding anyone from gunfire or warding off frostbite at sub-zero temperatures. They make movement easy and help the body regulate its temperature, and that shouldn’t require spending hundreds of dollars. 

CRZ YOGA is also just as good for men’s gear as it is for women’s, and the price for the quality you’re getting is hard to beat. Here are a few of my favorite things with a few testing notes about each one. 

CRZ YOGA Men's 7"/9" Linerless Workout Shorts

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$28.00

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These are very close to lululemon’s Pace Breaker shorts, complete with the option for a 7- or 9-inch inseam, and the ultralight fabric feels exactly like it was made by lululemon. They feel smooth, cooling to the touch, and don’t ride up unnecessarily during high-intensity movements. They’re also available in a bunch of neutral lululemon-esque colors and because the price is low you can stock up on multiple pairs without splurge-induced guilt. 

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CRZ YOGA Men's 2-in-1 Running Shorts With Liner

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$32.00

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Skimping on running shorts is a bad idea, especially for long-distance races where cheap material will fail you fast. These don’t perform at the level their price tag may imply. The liner inside stays in place, the outer layer performs much like the linerless shorts and the pockets inside feel dependable. Their design inspiration appears to be the Fast and Free Lined Shorts from lululemon, without the extra $56.

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CRZ YOGA Men's Stretch Golf Work Pants

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$45.00

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lululemon’s ABC Pants revolutionized men’s work pants by making them flexible and comfortable without looking shlubby. These take that a step further by dropping the price by more than $80.00, so you can be a budget-friendly former shlub. They’re marketed towards golfers but are one of the closest dupes to lululemon’s office-appropriate pants I’ve seen to date. 

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CRZ YOGA Men's 4-Way Stretch Golf Joggers

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$42.00

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These jogger pants are another rip off of lululemon’s ABC joggers, a sleek pant for lounging and brunch stops where sweatpants aren’t appropriate. They have zippers along the ankles for extra breathing room on warmer days, exactly like lululemon, and are made of stretchy fabric for easy movement. Most importantly, they’re less than half the price and certainly don’t look like it. 

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Cheap dupes normally reveal themselves to be shortcuts by sharply losing quality and not holding up long-term. CRZ YOGA doesn’t do that, which is astonishing given how intense of a beating athleticwear takes both while being born and washed. 

Dupe culture has been rightfully criticized for its environmental impacts akin to fast fashion, since it’s much cheaper to produce a ripoff than a real pair of Bottega Veneta earrings. Dupes steal and devalue artistic work while bolstering the value of authenticity. Dupes make pretty things more accessible. There is truth to both sides of the argument. 

I also think there’s room for both the real deal and the knockoff in someone’s wardrobe — so long as the dupe is good enough that it doesn’t crap out and end up in the trash after three wears. There are times when splurging on the real thing is more than warranted. With CRZ YOGA, though, you revel in Luxstreme softness without paying a premium. 

Bowflex’s SelectTech adjustable dumbbells are currently available for over 20% off their regular sticker price. After testing 10 pairs of adjustable dumbbells, SPY editors chose this pair as their favorite for its space-saving and efficient design. Bowflex’s 552s replace 15 different sets of dumbbells between 5-52.5 pounds, and their retail price of $550 has been slashed to $429.00.

SPY-EDITOR FAVORITE

Bowflex SelectTech 552 Adjustable Dumbbells (Pair)

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$429.00 $549.00

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Bowflex’s SelectTech adjustable dumbbells have a weight range between 5-52.5 pounds and can be adjusted in 2.5- and 5-pound increments. They have dials on either end that make it easy to change the weight mid-workout and have a 5-star rating on Amazon after over 20,000 reviews.

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Deals on Adjustable Dumbbells

Mangko 25-pound Adjustable Dumbbells

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$125.99 $199.99

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Mangko’s adjustable dumbbells are 50% off and down to just 100 pounds for five pairs of weights in one pair. Unlike Bowflex and NordicTrack models, these dumbbells only take a twist of the wrist to change weight and have a safety locking mechanism so they stay in place between uses.

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Going to bed in absolute darkness is one of the best ways to improve sleep quality, but pervasive ambient light, especially in big cities can make this almost impossible. Streetlights, neighbor windows, blinking technology, and even a bright moon can leak light into a bedroom. While these luminous intrusions won’t entirely disrupt slumber, similar to the health effects of ambient noise on the nervous system, constant exposure to small amounts of light will keep the brain from fully resting during sleep.

Custom blackout shades cost a pretty penny, and sleeping in one of those egg napping pods is not conducive to overnight guests. One of the most cost effective ways to sleep in total darkness? A high-quality sleep mask. 

“Light plays an important role in regulating and maintaining our natural sleep-wake cycle, also known as the circadian rhythm,” says Dr. Shelby Harris, director of sleep health at Sleepopolis. “In the evening, reducing light exposure is important to help prepare the body for sleep and promote the release of melatonin, a natural hormone that helps to regulate your sleep.”

A 2018 study out of South Korea found that dim light exposure at night was associated with a decrease in the total time spent sleeping, sleep efficiency, and an increase in instances of waking after falling asleep. 

Adjusting to a sleep mask may be cumbersome, and may decrease sleep quality in the short term. But, the long-term benefits of blocking out excess light are worth it if one can find the right fit. 

What the Experts Say About Sleep Masks

When shopping for the perfect sleep mask, the key is to find the sweet spot where the fit is snug enough to keep light out without agitating ears, eyes, and skin. While darker is better, it can’t come at the cost of disrupted sleep caused by discomfort.  

“A good sleep mask should fit securely and comfortably on your face so it won’t move or shift during sleep. It should have adjustable straps because your facial structure varies,” said Harris.. “Aromatherapy pockets or cooling gel inserts are a bonus and a great additional feature to look out for. Added weight to the mask can also be desirable as it promotes relaxation.”

“Lightweight and breathable masks that are made out of 100% natural materials like silk or cotton are best for sleep as they are gentle on the skin and reduce the risk of irritation or itchiness,” said board-certified family medicine physician Dr. Laura Purdy.

Granted, it’s possible that some sleep issues may not be solved by an effective mask. Quality sleep is multifactorial, and in the event that a sleep mask doesn’t contribute to improved sleep, it may be time to seek guidance from a medical professional.

“It’s important to speak with your doctor or a sleep specialist if you are having trouble with your sleep quantity and/or quality multiple nights a week. Symptoms of sleeplessness can include excessive daytime sleepiness, irritability, headaches, impaired daily functioning, difficulty concentrating, low productivity, and a poor immune system,” said Harris.

Any eye mask that blocks out light will help improve sleep incrementally, but based on expert guidance the following are the ones SPY Wellness editors recommend. 

BEST OVERALL

MZOO Sleep Eye Mask

Buy Now On Amazon

$16.99 $29.99

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The MZOO sleep eye mask is comfortable and practically impenetrable to light. It has generously-sized eye pockets that put such little pressure on the eyes that they can blink open and closed without any disruption to the eyelashes. 

The mask’s memory foam contours to the face and the buckle strap can be tightened and loosened easily for a customized fit.

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BEST FOR SIDE SLEEPERS

LKY DIGITAL Sleep Mask

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$15.99 $29.99

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Who It’s For: Folks who can’t stand being on their back, are pregnant, are avid spooners, need to decrease their snoring, or just prefer sleeping on their side. 

Why It’s Great: The strap isn’t annoying and the contoured design has a low profile on the sides of the head.

There’s More: The ultra-fit sides are designed to minimize mask movement and prevent pressure on the temples.

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BEST FOR STRAP-FREE SLEEPING

BLSSNZ Eye Mask

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$8.99 $11.99

Buy Now

Who It’s For: Those who don’t want to mess with adjustable clip straps. 

Why It’s Great: The BLSSNZ eye mask features a unibody design that is secured with velcro at the rear of the mask rather than a strap, so there’s no adjusting or potentially bothersome clips at the base of the skull.

There’s More: An included travel strap secures the mask tightly so it’s easy to pack.

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BEST FOR SENSITIVE SKIN

Hochoek Silk Sleep Mask

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$9.99 $21.99

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Who It’s For: Folks with skin that’s easily irritated by cotton or polyester.  

Why It’s Great: This mask is made from silk, which is highly breathable and gentle on the skin.

There’s More: With a thinner construction than most sleep masks, it won’t leave as big of a dent in the faces of side sleepers.

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BEST FOR THERAPEUTIC SLEEPING

Ocushield Eye Mask

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$29.99

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Who It’s For: Sleepers who want extra bells and whistles from their eye mask.  

Why It’s Great: The Occushield eye mask includes a glass bead insert that can be warmed to relax the eye area, open up the pores and  allow oils from the eyelid glands to lubricate the eyes. It can also be cooled to help reduce inflammation and puffiness.

There’s More: This mask is both naturally breathable and hypoallergenic.

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Proceed to Checkout

Prime Day’s biggest flex isn’t its huge discounts on tech like Amazon tablets or Apple AirPods. It isn’t the hundreds of thousands of discounts on kitchen and home goods, kids toys, pet products, and skincare products, either. It’s not even that Prime Day has now stretched into an entire week’s worth of savings and surging consumer demand. It’s the fitness deals. What’s more motivational than an expensive piece of at-home workout equipment? Getting it for 50% off. 

This year’s Prime Day fitness deals span many product categories from adjustable dumbbells to spin bikes from the industry’s biggest names like Peloton, NordicTrack, and Echelon. Savings vary from 20-80% off, and we’re almost certain more deals will be announced last minute, so we highly recommend bookmarking this page so you stay up-to-date on the latest. 

Bowflex SelectTech Adjustable Dumbbells

Buy Now On Amazon

$313.49 $549.00

Buy Now

Bowflex’s SelectTech adjustable dumbbells are the best ones for their price by far, and now that price is 40% cheaper for Prime Day. After testing this entire product category, SPY editors found Bowflex’s transition between weights to be the smoothest, and their handles the most comfortable to hold. The 2.5 and 5-pound weight increments also mean this one pair replaces upwards of 11 pairs of dumbbells, saving the user tons of space. 

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Original Peloton Bike

Buy Now On Amazon

$1,145.00 $1,445.00

Buy Now

Peloton’s original bike is discounted just over 20% for Prime Day, a rare deal from the prominent at-home fitness brand. It’s one of the most compact luxury bikes you can buy, with a mat footprint of just 4 feet by 2 feet and a HD touchscreen for streaming classes. 

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Peleton Bike+

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$2,145.00 $2,495.00

Buy Now

Peloton’s upgraded Bike+ is also available at a discount over Prime Day. This bike comes with a rotating screen that’s ideal for streaming cycling and strength classes done next to the bike. It has a more advanced front-facing speaker system for optimal sound quality. 

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NordicTrack Adjustable Dumbbells

Buy Now On Amazon

$340.00 $429.00

Buy Now

NordicTrack’s smart iSelect adjustable dumbbells can be changed via an app or voice assistant like Alexa and Google Home and can weigh up to 50 pounds each. They have a digital LED screen that clearly labels the chosen weight amount and a square design that prevents rolling during use. 

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PowerBlock Adjustable Dumbbells

Buy Now On Amazon

$319.99 $399.00

Buy Now

PowerBlock, the adjustable dumbbell brand that started it all, is offering 20% off their basic plate model that still holds up against newer, sleeker competition. They have a range between 10-50 pounds and adjust through magnetic polypropylene pins that slide in and out. 

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Peleton Dumbbells

Buy Now On Amazon

$66.50 $95.00

Buy Now

Peloton’s premium dumbbells are discounted 30% for Prime Day, bringing their price below $70, one of their lowest prices of the year. They have a sleek urethane scuff-resistant coating and a non-slip grip. 

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FLYBIRD Adjustable Weight Bench

Buy Now On Amazon

$99.99 $149.99

Buy Now

FLYBIRD is one of Amazon’s most worthwhile budget fitness brands, and this weight bench is great for low-intensity strength training. It has a moderate weight capacity of 800 pounds, and at 50% off is one of the best Prime Day fitness deals we’ve seen so far. 

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NordicTrack T Series Treadmills

Buy Now On Amazon

$999.00 $1,299.00

Buy Now

NordicTrack’s slate of treadmills are all on sale for 20% off for Prime Day, a sizable discount for their high ticket items. Their T Series is their best collection for those new to running or those looking for a more basic model. 

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Manduka Pro Yoga Mat

Buy Now On Amazon

$86.40 $108.00

Buy Now

Manduka makes durable yoga mats that aren’t a huge splurge, especially when they’re discounted 20% for Prime Day. This one is only 4.7 millimeters thick, so it’s one of their most lightweight while still remaining plenty supportive for HIIT work, stretching, and vinyasas. 

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NordicTrack Commercial Studio Cycle

Buy Now On Amazon

$1,499.00 $1,599.00

Buy Now

NordicTrack’s spin bike is very similar to Peloton’s, with a 22-inch touchscreen for streaming classes and lightweight dumbbells for arm toning. It has 24 levels of resistance and after a 30-day free trial requires an iFit subscription to stream their cycling, strength, and stretch classes. 

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Yes4All Adjustable Dumbbells

Buy Now On Amazon

$74.71 $329.99

Buy Now

Yes4All, another popular budget-friendly Amazon fitness brand, has discounted their adjustable dumbbells 25% for Prime Day. These aren’t an exact equivalent to Bowflex’s top-selling SelectTech model, since they only replace five different pairs of dumbbells up to 55 pounds, but weight transitions are smooth and hexagonal weights are anti-roll. 

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Sportneer Adjustable Ankle Weights

Buy Now On Amazon

$26.99 $35.99

Buy Now

Sportneer makes SPY’s favorite pair of ankle weights, and they’re discounted 25% for Prime Day. Their cushy foam padded exterior makes these super comfortable to wear and they come in a wide variety of weight amounts from 1-10 pounds. 

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Echelon Smart Rowing Machine

Buy Now On Amazon

$699.99 $999.99

Buy Now

Echelon makes a basic rowing machine that is a cheaper alternative to Hydrow’s luxe design, and now you can save 20%. It has 32 silent magnetic resistance levels and an adjustable device holder for streaming classes from Echelon’s app. 

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JOOLA Pickleball Paddle

Buy Now On Amazon

$106.99 $154.69

Buy Now

Pickleball is the name of the game right now, and this paddle is discounted nearly 20% for those looking to get in on the action. It has a response-driven polymer core for reduced vibration, bounce, and increased power. 

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Peloton Guide

Buy Now On Amazon

$165.75 $195.00

Buy Now

The Peloton Guide, Peloton’s AI-guided strength training device, is 15% off for Prime Day. It connects to the TV and monitors the user’s form during strength classes to give them guidance on complex movements at home. 

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Prime Day is one of the best days to save on expensive, splurge-worthy brands like Therabody. They make some of the best massage guns and recovery devices in the business, with industry-leading technology that’s effective and designed intuitively. Their stuff is also super expensive and hard to justify most of the year. This is less true during Prime Day. 

Right now, Therabody is offering steep discounts on a bunch of its best-selling products, including these top-rated RecoveryAir Prime Compression Massage Boots, which use adjustable range air pressure to aid in muscle recovery and relaxation. After the user zips into them like two leg sleeping bags, they squeeze and release the legs in cycling intervals to help flush out lactic acid and encourage fresh blood flow, and they’re built with four time interval options and an adjustable pressure range as well. 

SPY’s Wellness Editor, Taylor Galla, got a chance to test these out a year ago and while she was hesitant to zip into them at first they’ve become a huge part of her fitness and recovery regimen. They were featured in SPY’s The Informant editor’s choice franchise earlier this year. $500 is a record low price for this product on Amazon, so if any marathon runners, cyclers, or heavy lifts want a great deal on a performance-changing device — now’s the time. 

Therabody RecoveryAir Prime Massage Boots

Buy Now On Amazon $499.00

Buy Now

These RecoveryAir Prime compression boots come with a simple pneumatic device for setting the time and pressure intensity of the recovery session. They have 180 minutes of battery life and while they’re not Bluetooth like their fancier newer models, the stationary nature of this product renders that a nice perk but not necessary. 

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Other Great Prime Day Deals from Therabody

TheraGun Pro Massage Gun

Buy Now On Amazon $349.00

Buy Now

The TheraGun’s price has dropped to just $349, down from its usual high of $599, a discount of over 40%. This is Theragun’s most advanced and impressive massage gun, complete with signature features like the ergonomic triangular handle and QuietForce technology. This gun also has luxe features like a rotating massage arm, six massage gun heads and compatibility with a Bluetooth app.

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Theragun Prime Massage Gun

Buy Now On Amazon $209.00

Buy Now

Therabody’s original Theragun, the Theragun Prime, is also discounted 30% for Prime Day. It’s already the brand’s most affordable massage gun, and now it’s an even better deal on industry-leading recovery technology. It has four different head attachments, five speeds, and the patented Theragun handle that’s designed to reduce stress on the wrist and arm. 

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Wave Series Wave Duo Contoured Foam Roller

Buy Now On Amazon $69.00

Buy Now

There are foam rollers, and then there’s Therabody’s Contoured Wave Foam Roller. It’s designed to softly cradle the back, spine, and neck and has five vibrational settings for extra relaxation. This is the lowest price Therabody has offered on this product all year, so these are rare savings on a luxe product. 

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Prime Day is a lucrative opportunity to save big on fitness deals across Amazon, but it’s especially great for treadmill deals. These high-ticket cardio machines typically have price tags in the high hundreds or low thousands depending on the style of the machine, a range aspirational runners can’t stomach. For Amazon’s largest savings event, many of the top brands including Bowflex, NordicTrack, and Schwinn have slashed their top-rated machines by hundreds of dollars. 

If you prefer walking to running, there are also some excellent discounts on under-desk treadmills, treadmill desks, and even treadmills for four-legged friends worth perusing. SPY’s trained fitness editors have scoured the offerings for the best Prime Day treadmill deals so you can save while investing in your health and mile time. 

Bowflex T22 Treadmill

Buy Now On Amazon

$2,498.50 $3,599.00

Buy Now

This is one of the nicest treadmills Bowflex makes, and it’s rare to see a discount more than $1,000 on anything with a ticket this high. It’s built with a 22-inch HD screen for streaming workouts from the JRNY fitness app as well as entertainment options like Netflix or Hulu. It maxes out at 12 miles per hour and can go up to 20% incline. 

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Bowflex XT8J Treadmill

Buy Now On Amazon

$1,039.00 $1,299.00

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This is a more basic model from Bowflex that’s also discounted 20% for Prime Day, making a more budget-friendly option even more accessible. It comes with a basic console for speed and incline changes as well as a tablet holder for streaming running workouts from any fitness app. It also has motorized incline controls, but only goes up to 15%. 

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NordicTrack T Series 6.5S Treadmill

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$599.00 $799.00

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A bunch of NordicTrack treadmills are on sale, including this basic model which hits a record low price for the brand on Amazon during Prime Day. $600 for a treadmill of this caliber is a great deal, especially given that it comes with a 30-day iFit membership, a Smart Response motor for efficient speed increases and decreases, and EasyLift capabilities so it’s simple to fold up and store compactly. 

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NordicTrack T Series 9.5S Treadmill

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$1,439.00 $1,799.00

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NordicTrack’s 9.5S treadmill is also discounted 20% for Prime Day. This is one of their most affordable luxe options, and comes with a few sizable improvements from the basic models. It’s a larger treadmill with a 20-inch x 60-inch platform, and it has a 14-inch HD touchscreen for streaming classes. It also folds up easily between uses. 

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Exerpeutic 5000 Treadmill Desk 

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$450.00 $999.00

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This is one of the steepest price drops on a treadmill so far during Prime Day. Exerpeutic is offering its treadmill desk for 60% off, dropping the price from $1,000 to just under $400. It has an extended 46-inch long treadmill belt for extra room for walking as well as a large desktop for accommodating a laptop, monitor, and other details. 

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SereneLife Folding Treadmill

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$241.64 $284.28

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SereneLife makes excellent budget fitness gear, and this folding treadmill will get the job done for less serious runners who still want it as an option in their home gym. If you mostly use your treadmill to walk or as a warm-up for other exercises, this $250 option, discounted for Prime Day, is a great pick. It maxes out at 6 miles per hour and has a small digital LCD display for tracking key metrics. 

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UREVO Under Desk Walking Pad Treadmill

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$229.99 $399.99

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UREVO makes another mid-tier walking treadmill option that’s normally $400 but is discounted to just over $250 for Prime Day. It’s a super slim, compact option at only 4.2 inches thick and 47.2 inches long. It’s built with shock absorbers and has a noise level less than 45 decibels. 

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UMAY Under Desk Treadmill

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$297.00 $440.00

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UMAY makes slim, compact treadmills designed for walking at a standing desk rather than working out. This class of treadmill is much cheaper than fitness treadmills, and UMAY’s Under Desk option is even cheaper for Prime Day. It goes up to 4 miles per hour and has a belt built for shock absorption. 

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WalkingPad C1 Foldable Treadmill

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$319.20 $399.00

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The WalkingPad C1 folding treadmill can be folded in half and stored with an even smaller footprint than its competitors, making this a great choice for small apartments or living spaces. It’s only 2.2 inches thick and 37.5 inches long, so it’s a better option for shorter individuals. The speed is set with a remote control, but it has smart speed controls that adjust based on human trajectory, a feature that’s not seen in many models. 

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Pause the HIIT class and hop off the Peloton: zone 2 workouts are apparently the only form of cardio that matters. At least that’s what thousands of fitness influencers and internet personal trainers are preaching as gospel.

Zone 2, or low-intensity workouts, are workouts where you don’t exceed 60-70% of your maximum heart rate. To calculate this range for yourself, use the equation 208 – (0.7 x age), and then multiply by 0.6 and 0.7. During this lower level of exercise, the body taps into fat stores for fuel rather than the carbohydrate stores HIIT classes burn through. This has led to a widespread obsession with them online as the superior workout for weight loss.

A casual search for “zone 2 workouts” on TikTok drums up hundreds of videos of fit people walking on a treadmill on an incline, claiming that this slower workout burns more fat and is better for weight loss than more intense exercise.

The idea of burning more fat with easier movement sounds impossible and worth fact-checking, so SPY enlisted an expert to see what’s true and what’s nothing more than another internet trend that over-promises and under-delivers.

Tom Holland is an exercise physiologist, a certified strength and conditioning specialist, and a sports nutritionist certified by the International Society of Sports Nutrition. He’s also an endurance athlete with 20 years of experience racing in Ironmans and marathons all over the world and is the host of the podcast Fitness Disrupted. He’s also a believer in zone 2 workouts with a few key caveats.

“One reason zone 2 workouts are so popular is that they primarily utilize fat as an energy substrate. They have been marketed over the years as exercising in the ‘fat-burning zone,’ and are touted as a great way to lose body fat,” said Holland. “This physiological ‘fuzzy math’ is a flawed approach for weight loss, however.”

“While the percentage of fat utilized at lower intensities is indeed higher, you burn more total fat calories and more total calories the harder you work,” said Holland. “Another reason zone 2 workouts are popular? They are significantly easier than HIIT workouts.”

Examples of this kind of workout include spinning or using an elliptical with low resistance. It’s a moderately-challenging activity where you can still maintain a conversation while moving. That infamous “12-3-30” low-intensity workout that went viral online and clogged up treadmill bays at gyms last summer? That’s a zone 2 workout, too.

This all depends on how long the workout is, too. Walking on an incline for two hours will theoretically result in burning the same amount of calories as a shorter, harder training session.

“Physiologically speaking, it is true that the lower the intensity of the exercise the longer the duration should generally be to reap the greatest rewards,” said Holland. Zone 2 workouts are not as efficient, but that’s sort of the point.

“[Zone 2 workouts] increase one’s capillary and mitochondrial density, both of which improve your ability to exercise longer. It improves your endurance.”

This is why endurance athletes spent the majority of their cardio training time in zone 2. “Endurance athletes often utilize an 80/20 approach to training when it comes to cardiovascular exercise, with 80% spent in zone 2 and 20% performing high-intensity workouts,” said Holland.

While the majority of people aren’t preparing for a 100-mile running race or a two-day bike ride, improving one’s cardiovascular endurance is just as important as one’s cardiovascular capacity. True fitness is well-rounded, after all.

Thankfully, the ideal length of a zone 2 training session is not two hours. “A good rule of thumb is to spend at least 30 minutes in zone 2 and longer if you have the time.”

There’s a time and space for both zone 2 workouts and higher-intensity work. While zone 2 workouts don’t raise the heart rate to its maximum and trigger the cardiovascular benefits that come from that, they’re also easier on the joints and less likely to cause injury. They also improve one’s ability to work out for longer, something a 15-minute HIIT class or set of sprints doesn’t do.

Holland concluded that a healthy mix of both is ideal. “Zone two workouts are not ‘better’ than HIIT sessions: Both offer their unique benefits and therefore complement one another,” said Holland. “A common rule of thumb is to follow every HIIT workout with at least one, if not two, lower intensity, zone 2 sessions.”

SPY-Recommended Equipment for Zone 2 Workouts

Zone 2 cardio can be done on most pieces of equipment, since it’s less about the exercise and more about the intensity, but treadmills, rowers and ellipticals are the ones SPY Wellness editors recommend.

NordicTrack T Series Treadmill

Buy Now On Amazon $799.00

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NordicTrack’s basic treadmill is ideal for zone 2 cardio work since it only goes up to 10 miles per hour but still goes up to 10% incline so walking at an angle is an option. This treadmill is also built with EasyLift assist so it can fold in half between uses.

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Sunny Health & Fitness Magnetic Rowing Machine

Buy Now On Amazon $209.97

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The Sunny Health & Fitness rowing machine comes with eight levels of resistance for moderate exercise, and it’s built with an extra-long slide rail for rowers of all sizes.

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YOSUDA Elliptical Machine

Buy Now On Amazon $279.99

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YOSUDA makes a moderately-priced elliptical machine that’ll get the cardio job done, especially at a zone 2 level. It comes with 16 levels of adjustable resistance and a noise level below 20 decibels.

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The Therabody RecoveryAir JetBoots is a pneumatic compression system that inflates and deflates at set intervals to encourage blood flow and recovery in large muscle groups like the glutes and hamstrings. It’s the only cure for my perpetual exercise-induced lower body soreness. If that sounds objectively insane, that’s because it is. The JetBoots are absurdly expensive, and they look like they don’t belong anywhere outside of an NBA locker room. But since they became a part of my nightly routine a year ago, I’ve used them almost daily and have no intention of stopping. In fact, I brought my sample unit home to visit my dad, and after trying them once he refused to give them back; instead, he bought me my own pair. That’s how great they are. 

Therabody’s RecoveryAir system consists of two zip-up leg sleeves each made with a system of internal wiring that inflates and deflates at intervals programmed by their recovery experts. Donning the system feels like putting on a pair of rainproof pants by zipping them from the ankle to the hip. After you press “Start” the machine whirs to life, squeezing and releasing both legs in unison while the sleeves inflate like balloons. 

You get to choose your level of pressure between 50-100 mmHg and the length of your session up to 60 minutes. I typically use mine at a level of 65 mmHg for 30 minutes, but I’ve gone longer on days after intense exercise. The great part of these boots is they’re wireless and don’t require hoses connected to a central hub like Therabody’s previous RecoveryAir models. This makes it easier to use them anywhere in your house — and even travel with them (yes, they’re TSA-friendly).

Therabody RecoveryAir JetBoots

Buy Now $899.00

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Therabody’s JetBoots come with a fully wireless design and internal pumps that compress and massage the entire leg 2-3x faster than their previous generations of product. The FastFlush Technology definitely makes a difference, and the control panels on each leg are very convenient to use.

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I exercise a lot. I run or cycle almost every day and regularly lift heavy weights. Finding the time to stretch and foam roll for as long as I need to bounce back to hit it just as hard the next day is difficult. The best part of the RecoveryAir system is it’s passive and it can be done while watching TV or reading, no deep, painful stretching or hoisting yourself on and off a cylindrical piece of foam required. 

The pressure created by this system is no joke. 65 mmHg, which isn’t even close to the maximum, and doesn’t feel unbearable, but it’s not something I’d want to sit in for hours either. The pressure slowly increases over the course of 10 seconds, stays for about 5 seconds, and then decreases for another 10-15 seconds. This process repeats until the session is finished. By the end of each session, my muscles feel like I’ve foam rolled for hours and also gone for a walk. Fresh blood is circulating. That sticky feeling I get from sitting at a desk all day is gone. And I’ve spent the whole time lying horizontal on the couch. 

The big hold-up with these is they’re expensive and storing them is a major pain. They don’t fold up small, even within the flimsy travel bag that’s included. The $900 price tag is also bonkers and completely unnecessary for the average active person. Honestly, if I was more disciplined about my warm-up and cooldown routines I probably wouldn’t benefit from using them. But I’m lazy about recovery, and they help me maintain the levels of fitness I’m used to. 

If a $900 piece of recovery equipment is within your budget and you have the space to store these puppies, they’re more than worth it. The treatment makes a huge difference in how my body feels and their build and design are high quality. I’ve been using them for years with no issue, and so has my dad.

The pull-up is both the simplest and hardest exercise humanly possible. It sounds straightforward — pulling one’s body weight up the length of the arms — and yet very few people have the upper body and core strength required to do so. Beyond that, shopping for a machine that can support stable pull-ups is a steep challenge that requires careful planning and consideration. 

One of the best options for home gyms is free standing pull-up bars since they don’t require elaborate installations and are simple to put together. They’re minimal apparati with two legs supporting towers that are connected through the pull-up bar at the top. They usually land somewhere between a squat rack and a wall-mounted pull-up bar, and they’re a great option for folks interested in calisthenics over lifting heavy. 

Elaborate squat racks take up a lot of space and carry expensive price tags. Pull-up bar stands have smaller footprints and are much less expensive. They also offer advantages to renters in that they do not require deposit-losing mounting and won’t damage door frames. 

What the Experts Say

Sturdiness is key for mitigating the chances of not only catastrophic failure but also slower burn injuries for users who plan to put up a serious number of pull ups. Any give in the bar renders pull-ups less efficient and makes the practice harder on the end user’s body. “If you’re into pull-ups for the long haul, the more you can minimize rocking the better it is going to be for you,” said Austin-based wellness coach and Guinness Book of World Records holder Mark Jordan, who at 54 years old set the record for most pull-ups in 24-hours with a mind boggling 4,321. Jordan set his record on the most sturdy pull-up bar he could find, a part of a larger rig at a Crossfit gym. Stability is that much more crucial with free-standing pull-up bars because they’re not mounted to the wall or floor. 

Chris Howell, the founder and CEO of spxfit, a premium New York City-based luxury gym design group also said it’s important to consider what grips feel comfortable when purchasing a free standing pull-up bar. Many types of traditional pull up grips can be uncomfortable for users due to injuries or body mechanics, so opting for a bar with multiple grip options — or ones that can accommodate accessories that offer more grip options — is a good idea. 

One major benefit of stand alone pull-up bars is they open up a world of adaptations. As opposed to pull-up machines at the gym with less space for movement, the minimalist design allows one to increase or decrease the intensity of the workout. “You can add weight to yourself to make it harder and you can also make it easier by attaching a band to your legs and feet,” said Los Angeles-based celebrity personal trainer Benjamin Stone.

BEST OVERALL

Titan Fitness T-3 Series Tall Squat Stand

Buy Now $349.99

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Yes, this is technically a squat stand, but it deserves the best overall product win in this category because it is an ideal stand-alone pull-up bar with a footprint as small as a pull-up specific stand. 

The 89-inch max pull-up bar height can accommodate super tall pull-up enthusiasts but the bar can easily be brought down for shorter athletes. The extra sturdy 47-inch by 48-inch base coupled with its bomber 11-GA steel material will minimize play and rocking back and forth. Titan Fitness stands are compatible with most of the major US-based fitness companies, Howell said, so it also comes with the option to add J-hooks or other accessories and convert it into a barebones squat rack. 

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THE BURLIEST

Rogue MIL Pull-Up Bar Station

Buy Now $495.00

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Who It’s For Someone who expects a lot out of their pull-up bar stand.

The Uplift: Like all things Rogue, the MIL was built to last multiple lifetimes. This specific pull-up bar stand was built to the Army’s required dimensions for the Combat Fitness Test’s leg tuck exercise, hence the super wide 62” distance between the towers. This width can benefit any user, even if they’re not training for a leg tuck event, because it increases the platform’s stability. It also has an additional handle add-on available for purchase, which makes this 146-pound setup portable when broken down.

The Hot Take: It’s remarkable that one of the sturdiest options on this list is also very portable.

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BEST DEAL

CAP Barbells Power Rack

Buy Now On Amazon $109.99

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Who It’s For: Home gym enthusiasts on a budget.

The Uplift: This is another power rack, but its small footprint, straightforward design, and low price tag make it an excellent option for calisthenics enthusiasts that have no interest in using it for heavy lifting. Its 500-pound weight limit is a bit light in the rack world, but it’s incredibly stable which makes it more suitable for a pull-up enthusiast than a dead(lift) head. It offers more than enough stability for the average pull-up athlete. 

The Hot Take: A super light rack that makes for a heavy-duty, affordable  pull-up bar stand. 

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BEST FOR THE SPACE-CONSCIOUS

Kahn Trinh Folding Pull-Up Bar

Buy Now $345.00

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Who It’s For: Folks who want a stand-alone pull-up bar they can stash somewhere between uses

The Uplift: This free-standing pull-up bar from Kahn Trinh folds out like a lawn chair and has an astonishing 89-inch max height and max load capacity of 440 pounds. Despite its heavy weight capacity it itself only weighs 35 pounds, making it a super compact and powerful pull-up stand option. When unfolded it has a 44-inch by 48-inch footprint, a sufficiently sturdy base for kinetic moves like kip-ups, and it can fold down in 10 seconds to the size of its base parts for easy storage. 

The Hot Take: This brilliant design is super user and apartment-friendly.

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