Starting Strength Coach and Registered Dietitian Robert Santana shares his knowledge of all things diet, training, barbells, and more.
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Sep 29, 2026 · 40:15
Aches happen. Injuries happen. But getting hurt doesn’t always mean you did something wrong. In this episode of Strong & Sleek , Robert breaks down the factors that can affect…
Sep 22, 2026 · 35:36
A great training program can only take you so far. If you’re barely sleeping, under-eating, mismanaging stress, or drinking too much, those choices will eventually follow you…
Sep 15, 2026 · 33:10
The perfect program doesn’t matter if you don’t show up. This week on Strong & Sleek , Robert breaks down what training looks like once you’re past the beginner stage—and why…
Sep 8, 2026 · 36:41
Getting stronger, leaner, and healthier doesn’t have to be complicated. In fact, all those supplements, specialty exercises, fitness hacks, and tiny details you’re obsessing over…
Sep 1, 2026 · 1:33:22
What do training a Belgian Malinois and building a stronger human have in common? Turns out - a whole lot. On this episode of Strong and Sleek , Robert Santana sits down with…
Aug 24, 2026 · 29:16
You bought the equipment. You know the exercises. You’ve watched the videos. So why aren’t you getting the results you expected? On this episode of Strong + Sleek , Robert…
Aug 12, 2026 · 34:12
Forget the endless cardio, tiny weights, and fear that lifting heavy will suddenly make you “bulky.” In this episode of Strong and Sleek , Robert Santana breaks down why strength…
Aug 4, 2026 · 44:01
After four months away, Robert Santana is back—and a lot has changed. The Weights and Plates Podcast has officially evolved into Strong and Sleek , a new name and brand built…
Mar 2, 2026 · 1:28:57
Host Robert Santana interviews Mark Rippetoe, author of “Starting Strength,” for an honest conversation about the fundamentals of strength training and misconceptions in fitness…
Feb 10, 2026 · 1:36:13
A laid-back, funny chat about the irresistible power of H-E-B tortillas—so good they’re banned from the house. The hosts reminisce about demolishing entire packs on a…
Feb 3, 2026 · 1:15:51
In this episode, Robert shares lighthearted banter about self-deprecating humor, musical pursuits, and the joy of performing with family. Dan Francis, a guest known for his…
Jan 29, 2026 · 47:24
In episode 110 of the Weights and Plates Podcast, Robert passionately addresses the common excuse of being in "survival mode," which leads many to neglect their fitness and…
Jan 20, 2026 · 38:51
In this episode of the Weights and Plates podcast, host Robert Santana shifts the focus to the "plate" side of health by diving into the ongoing debates around diet. He discusses…
Jan 13, 2026 · 55:14
In a compelling episode of the Weights & Plates podcast, host Robert Santana and guest Gretchen Geist explore the fleeting nature of fitness trends, with a focus on Pilates, and…
Dec 10, 2025 · 1:29:06
In this candid conversation, host Robert Santana sits down with Zoe Schroeder, RD—owner of Zoe Schroeder Nutrition and known as Fat Loss RD—to explore the messy reality behind…
Dec 5, 2025 · 2:03:43
In this episode of the Weights and Plates podcast, Robert Santana and Andy Baker pick up where they left off—diving deep into what really matters after the novice phase of…
Oct 31, 2025 · 1:16:07
In this episode of the Weights & Plates Podcast , Robert Santana sits down with Andy Baker — owner of Baker Personal Training and co-author of Practical Programming for Strength…
Oct 17, 2025 · 41:41
In this episode of Weights & Plates, Coach Robert Santana breaks down one of the most overlooked elements of training success: mindset and consistency. Everyone wants to get…
Sep 19, 2025 · 58:10
In this solo episode, coach Robert Santana takes a hard look at exercise science research—what it really tells us, and where it falls short. He dives into the history of lifting,…
Sep 5, 2025 · 43:19
Consistency, recovery, and lifestyle — that's what really makes or breaks your strength gains. In this episode, Robert Santana breaks down why most lifters stall out after the…
Aug 15, 2025 · 39:02
In this episode of the Weights & Plates Podcast, Robert Santana takes a Q&A-style approach to tackle some of the most common training and nutrition challenges. He explains why…
Jul 25, 2025 · 1:32:27
Welcome to the Weights & Plates Podcast, hosted by strength coach and nutrition expert Robert Santana. In this kickoff episode, Robert is joined by Jay Ware, a long-time friend…
Jul 11, 2025 · 1:47:32
In this episode, Michael Sartain — former Air Force captain, social dynamics expert, and founder of Men of Action — breaks down the science of attraction, how fitness fuels…
Jun 27, 2025 · 59:07
In this episode of the Weights & Plates Podcast, Robert Santana is joined by strength coach Gretchen Geist to break down the biggest misconceptions in the gym. They dive into why…
Jun 13, 2025 · 46:20
In this episode of the Weights and Plates Podcast, Robert Santana gets real about what lifting weights actually does for your body—and what it doesn't. He breaks down the…
Apr 28, 2025 · 47:54
Starting Strength Coach Robert Santana talks about how everyone looks different when they train, why that is, why squatting, deadlifting, bench press will help you gain long-term…
Mar 28, 2025 · 47:14
Starting Strength Coach Robert Santana talks about how getting stronger helps you achieve every fitness goal, bodybuilding vs powerlifting vs starting strength, novices, and…
Mar 15, 2025 · 1:04:28
Hari Fafutis, SSC joins the show to talk about doing the Starting Strength Linear Progression, gaining weight, building big arms, and more.…
Feb 28, 2025 · 1:38:01
Jesse Vezina joins the show to talk weightlifting, training like an athlete, the trade-offs of pushing your limits, coaching, and more.…
Feb 14, 2025 · 1:10:14
Coach and RDN Juliette Gonzalez joins Robert Santana to discuss her fitness journey from Globo Gyms to Starting Strength, becoming a dietician, working as a coach, beauty…
Jan 31, 2025 · 38:52
In this episode, Robert Santana talks about programming for your upper body and how it differs from lower body training. https://weightsandplates.com/online-coaching/ Follow…
Jan 17, 2025 · 52:51
In this episode, Robert Santana sits down with Gretchen Geist to talk about her fitness journey, how she went from doing Crossfit to Starting Strength, becoming a coach, and…
Jan 1, 2025 · 52:16
Online Diet Coaching and Strength Training with Dr. Robert Santana https://weightsandplates.com/online-coaching/ Follow Weights & Plates YouTube:…
Dec 18, 2024 · 1:26:36
Many people (most?) get into fitness because they want to look better. At least, that's a primary reason. It's a worthwhile goal -- looking better is a gateway drug to performing…
Nov 26, 2024 · 44:28
It's that time of the year again, the uniquely American feast that is Thanksgiving. It's a time of feasting and festivities, but for a lot of people the feasting doesn't end when…
Nov 6, 2024 · 1:23:24
In today's episode, Dr. Santana and Coach Trent discuss a common mistake lifters make before they begin a set -- the unrack. As Coach Trent says, the set doesn't begin when you…
Oct 18, 2024 · 56:24
Many people who start barbell training say something to the effect of "I just don't want to get hurt" when asked about their fitness goals. It's understandable -- no one wants to…
Sep 30, 2024 · 55:54
One of the interesting consequences of the success of the Starting Strength methodology, and the growth in popularity of strength training in general, is that genetically average…
Sep 13, 2024 · 1:06:41
It's almost a cliche now, that a novice trainee running the novice linear progression should "do GOMAD" (drink a gallon of milk a day). This advice is one of the most…
Aug 30, 2024 · 1:07:53
Testosterone is one of the hottest topics in the health and fitness world these, specifically testosterone replacement therapy (TRT). While there are legitimate medical reasons…
Aug 16, 2024 · 56:55
We've talked about how an overweight trainee should approach strength training with an eye toward "recomping," that is, changing their body composition with more muscle and less…
Jul 29, 2024 · 1:01:28
When the upper body lifts stall, the typical programming answer is "add volume." Some do this by increasing frequency -- the number of times you perform the lift each week -- and…
Jul 12, 2024 · 59:36
Burnout is a common complaint, whether it's from work, family, extracurricular activities, or all of the above. It happens in training too. Train long enough and you'll notice…
Jun 21, 2024 · 1:04:17
While there are many good reasons to lift barbells and get strong, many people are motivated at least initially by the prospect of looking better. Improving their body…
Jun 7, 2024 · 55:55
In the gym coaching real people, the knowledge and experience gained from years of hard work under the barbell pays off -- a person who has put themself under the yoke and…
May 17, 2024 · 50:08
Strength training demands a lot from a trainee, especially after the honeymoon wears off (i.e. the novice linear progression starts to get hard). It's hard work, short but…
May 3, 2024 · 1:59:39
There's seemingly no end to the "evidence based" coaches out there nowadays making all sorts of claims about you should train, backed up by scientific data. Have you actually…
Apr 15, 2024 · 1:17:25
To quote Mark Rippetoe, "women are not a special population, they are half the population." In other words, women fundamentally train for strength the same way that men do -- the…
Mar 29, 2024 · 42:06
Dr. Santana and Coach Trent wrap up their mini series on post-novice programming with an important discussion on understanding why you missed reps. The novice linear progression…
Mar 8, 2024 · 1:19:21
Dr. Robert Santana and Coach Trent explore the Stress/Recovery/Adapation cycle (adapted from Hans Selye's General Adaptation Syndrome) and how it serves as a guiding model for…
Feb 23, 2024 · 56:40
The novice linear progression (NLP, or LP for short) is a fun time in the training career of a lifter. Never will you make as much progress -- and as fast! -- as you will during…
Feb 12, 2024 · 1:08:03
For a variety of reasons, the predominant form of exercise in popular culture is endurance training. Endurance is valorized in the media, with sports like swimming and running…
Feb 11, 2024 · 1:17:45
You've tried the templates in the bodybuilding magazines, from the bodybuilding sites. You've tried lifting like the big jacked, ripped dudes on social media... and it hasn't…
Feb 10, 2024 · 1:11:32
Happy New Year! To kick off 2024, Dr. Santana and Coach Trent discuss the biggest ingredient to success in achieiving your fitness goals -- consistency. All the talk about…
Feb 10, 2024 · 54:23
Dr. Santana and Coach Trent share some of the lessons they've learend about training, health, nutrition, and human behavior in 2023. Happy New Year! Weights & Plates:…
Feb 10, 2024 · 1:00:47
A meandering chat about dog training turned into an interesting idea for strength training. Trainees are not so different from dogs -- they have different personalities,…
Nov 17, 2023 · 1:18:04
One idea in the fitness community that just won't die is that you need to do high rep sets (10's, 15's, 20's) when the goal is to build muscle. What so many people miss in this…
Nov 5, 2023 · 59:28
Mark Rippetoe and Marty Gallagher Interview (3 Parts): Part 1: https://youtu.be/siaDQdpQPRQ?si=jBBEqMFP6drd1mKm Part 2: https://youtu.be/TxjibbKJ8UE?si=YilgpD6MG6bxAGZG Part 3:…
Oct 20, 2023 · 53:35
When people hire Dr. Santana looking to lose a significant amount of weight, it's almost certain this isn't their first attempt at dieting. In fact, what Dr. Santana typically…
Sep 29, 2023 · 1:15:42
Pain and "tweaks" are an inevitable part of training. If you live an active life, both in and out of the gym, then you will eventually tweak something and experience pain. You…
Sep 16, 2023 · 36:03
There's something about the vibe of the old school, black iron gym. Whether it's a powerlifting dungeon straight out of the 80's, a bodybuilding gym packed full of machines and…
Sep 4, 2023 · 1:04:09
A common frustration for intermediate lifters in their first couple years of training is an inability to maintain their peak strength. Whether it's a 1RM, a 5RM, or even a PR for…
Aug 21, 2023 · 1:08:17
Dr. Robert Santana and Trent Jones address the topic of eating to gain muscle mass for women. While the physiology of bulking, as described in episodes 57-58, is no different for…
Aug 4, 2023 · 1:13:52
Dr. Robert Santana and Starting Strength Coach Trent Jones continue their discussion on bulking, including favorite foods for amassing calories, how fast you should gain weight,…
Jul 23, 2023 · 1:08:21
It's a common debate in the Starting Strength world and the world of lifting and aesthetics in general -- do you have to get fat to build muscle? Dr. Robert Santana and his…
Jul 10, 2023 · 43:30
We know it's summer, and your busy. Kids are home from school, you're going on vacation, having cookouts... and we hope you enjoy these things! However, as a diet coach, Dr.…
Jun 20, 2023 · 1:19:46
It has become popular in the last few years for coaches in the strength and fitness world to question the concept of "technique," that is, that technique matters when it comes to…
Jun 2, 2023 · 1:05:15
There's nothing more elusive and coveted in modern fitness and aesthetics than visible abs, the "six pack." For many, it's the holy grail of aesthetics. Many people, however,…
May 19, 2023 · 1:10:40
Dr. Robert and Coach Trent recently met up in Wichita Falls, TX, the home of the Starting Strength organization, for a strengthlifting meet at Wichita Falls Athletic Club. While…
May 6, 2023 · 1:01:19
For people new to barbell training, it's not uncommon to hear the process of strength training referred to as "powerlifting," or even "weightlifting." And while yes, we are…
Apr 21, 2023 · 56:18
Supplements are a huge industry, and showing no signs of slowing down. The idea that a pill, or a powder, or a drink can transform your fitness and body composition is…
Apr 10, 2023 · 1:06:26
Coach Robert and Coach Trent discuss some recent developments in their own training, which prompts a discussion on how stressors affect the SRA cycle, and why advanced barbell…
Mar 24, 2023 · 58:04
RPE is a commonly used tool for programming, and has continued to grow in popularity with the rise of barbell training, barbell sports such as powerlifting, and the online…
Mar 7, 2023 · 1:02:09
Robert invites one of his clients, Olivia Miller, onto the show to discuss her training program for a 50k race she ran in February. Liv is a former D1 soccer player now working…
Feb 17, 2023 · 59:54
An impromptu training discussion leads to a whole episode about why strength is limiting factor for the vast majority of people trying to get bigger and look more muscular.…
Feb 3, 2023 · 48:13
Rounding out the January series on improving strength, muscle mass, and physique for the skinny fat novice, Coach Robert and Trent lay out what the early intermediate phase tends…
Jan 20, 2023 · 1:38:23
On today's show Robert and Trent welcome guest coach Andy Baker, Starting Strength Coach and co-author of Practical Programming for Strength Training, 3rd Edition and The Barbell…
Jan 6, 2023 · 1:11:52
It's the new year, and a time when many people resolve to work eat, eat better, and improve their body composition. Some guys aim to lose weight, others to gain it, but what…
Dec 23, 2022 · 48:41
Coach Santana (now officially Dr. Santana!) and Coach Trent discuss their approach to setting goals for training, health, and life. It's easy to buy into the idea of resolutions…
Dec 9, 2022 · 1:22:51
If you are into lifting and spend any time on social media at all, you've probably heard of, or at least seen, the Liver King. Coach Trent and Coach Santana discuss the recent…
Nov 14, 2022 · 55:16
Coach Robert and Coach Trent discuss a misunderstanding that sometimes comes up in a coaching relationship -- the idea that coaching is just a program, or a template, or a set of…
Oct 29, 2022 · 47:13
It's that time of year again. The holiday season looms with Thanksgiving and Christmas on the horizon, and the inevitable work deadlines and travel stresses that go along with…
Oct 15, 2022 · 1:06:17
The so-called "skinny fat" novice may have the toughest road to body recomposition of all trainees beginning their strength training journey. A skinny-fat person is a person of…
Oct 2, 2022 · 2:04:22
Yoked, stacked, swole, diced... who doesn't want to get jacked? While the basic barbell compound movements -- the Squat, press, bench press, and deadlift -- are the backbone of…
Sep 9, 2022 · 49:59
Alcohol is fun. We don't need to tell you that. It also tastes good! We all know the reasons for drinking it, but what about not drinking it? Is it possible to drink alcohol and…
Aug 26, 2022 · 51:57
After a detour to discuss the merits of halting deadlifts, Coach Robert and Trent explain the basics of hydration and fluid intake and why it matters for lifters in the gym…
Aug 13, 2022 · 1:22:37
Coach Robert and Coach Trent interview the woman behind the curtain at the Aasgaard Company, publisher of Stating Strength: Basic Barbell Training 3rd Edition (and the popular…
Jul 30, 2022 · 46:54
A lot of templates and programming talk for the advanced lifter out there focuses on competitive lifters, or lifters seeking to become competitive, and competition comes with a…
Jul 15, 2022 · 41:42
Coach Robert and Coach Trent discuss the value of conditioning in a strength program, and three ways to implement it based on your goals. While the idea that you can "condition"…
Jul 1, 2022 · 49:39
Dr. David Puder, a psychiatrist, psychotherapist, athlete, lifter, and fan of the Starting Strength model, joins the podcast to discuss the emotions and drives that underly…
Jun 17, 2022 · 57:21
The novice linear progression as detailed in Starting Strength: Basic Barbell Training 3rd Edition is attractive to novice lifters for a lot of reasons. It's simple, it's easy to…
Jun 3, 2022 · 1:02:12
It's been said many times on the show, compliance and actually executing your eating plan is the biggest factor in meeting your body composition goals. Many people fall short on…
May 20, 2022 · 59:02
Coach Santana and Trent discuss the many reasons the scale is a poor tool for measuring and tracking body composition changes, and can even lead to psychological issues:…
May 6, 2022 · 1:20:57
Coach Robert and Trent discuss the essence of the novice linear progression, and how this simple model of progressive overload can help a wide variety people with different…
Apr 22, 2022 · 50:14
Online coaching is a very popular choice these days, for good reason -- the internet allows people who otherwise would not have access to a qualified coach to get regular…
Apr 8, 2022 · 1:02:31
Today Robert and Trent welcome the first guest to Weights & Plates -- Chef Andrea Wild. Drea is a professional chef with a passion for bridging the knowledge gap between…
Mar 24, 2022 · 51:23
Admit it, you like to bro out! You know, catch a pump doing fifteen different types of curls, tricep pushdowns, face pulls... it's ok, we all love to do some curls for the girls.…
Mar 11, 2022 · 1:02:38
Time are... interesting these days, and food is getting more expensive and scarce every day. We all want to stay strong and healthy, but protein and supplements are becoming…
Feb 12, 2022 · 57:11
If you want to make a positive change in your bodyweight or body composition, it's hard to avoid tracking your macro intake. At some point you've got to understand what you are…
Jan 28, 2022 · 1:38:48
Robert and Trent nerd out about every lifter's favorite topic -- gym equipment! Bars, racks, plates, accessories... they discuss everything you need to build a simple but…
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