The 2-pound overnight “gain” that isn’t fat, explained with real numbers.

One of my clients messaged me this week, frustrated.
He’d trained hard all week, hit his protein, done the work. Then the scale went up a couple pounds over the weekend, and his gut reaction was the one nearly everyone has:
“I went backwards.”
He didn’t. And once we looked at the actual numbers, that scale reading turned from bad news into something he understood and stopped fearing.

If you’ve ever woken up heavier after a pasta dinner, a burger night, or a weekend out, this one is for you.

First, the numbers

I pulled his food log. Two days jumped out from the rest of his week:

Day	Carbs	Sodium
Friday	241g	~2,600mg
Saturday	196g	~5,400mg

Every other day that week, he was sitting between roughly 90 and 150g of carbs. So Friday and Saturday were a big spike, and the scale rose right alongside them.
Here’s what was actually happening.

Carbs pull water in. A lot of it.

When your body stores carbohydrate (as glycogen in your muscles and liver), it holds water alongside it. The ratio is roughly 3 to 4 grams of water for every 1 gram of carbohydrate stored.

So a couple hundred extra grams of carbs across a weekend doesn’t just sit there quietly. It pulls a meaningful amount of water into your body, and that water shows up on the scale as a few pounds by the next morning.

That is not fat. You did not eat a pound of fat, let alone two. Fat gain requires a genuine, sustained calorie surplus over time. You cannot gain multiple pounds of fat overnight. It’s physically not possible.

What you can do overnight is retain water. And that’s exactly what a high-carb day does.

The good news: it flushes right back out within a day or two of returning to your normal intake.

Sodium does the same thing

My client’s sodium on those two days was high, over 5,000mg on Saturday alone.
For most people, a good target is around 1,500mg of sodium per day, with about 2,300mg as the ceiling. He was more than double that.

Sodium holds onto water in almost exactly the same way carbohydrate does. So on those two days he had two separate water-retention triggers stacked on top of each other.

Carbs up. Salt up. Scale up. All of it water.

The plot twist: this is not a bad things

*The sodium was hgih for my liking. 

Here’s what most people miss. The water your body pulls in with those carbs largely goes into your muscles.

That’s exactly where you want it, especially if you’re training. That intramuscular water helps fuel your workouts and supports recovery. A carb-driven bump on the scale isn’t a warning sign. It’s a sign your body is doing precisely what it’s supposed to do.

The trap to avoid

My client also noticed something and asked about it:
“I seem to lose weight when I eat less, around 1,800 calories.”
Same mechanism, in reverse. When you eat less, you’re usually eating fewer carbs too. Fewer carbs means less stored water, which means a lighter number on the scale.

That’s not extra fat loss. It’s less water.
This is the trap. People see the lighter number on low days, assume “eating less = working better,” and slash their intake to chase it. All they’re really doing is carrying less water while underfuelling their training. That’s a fast track to low energy, poor workouts, and a stall.

Don’t chase a water reading by starving your training.

The one habit that fixes all of this

Stop reacting to the daily number.
The scale bounces every single day based on carbs, water, sodium, sleep, stress, hormones, and even how hard you trained. A single day tells you almost nothing.
What actually matters is the trend over weeks.
My client’s trend, before those two high days, was flat and heading down, exactly where it should be. The weekend “gain” was noise sitting on top of a good trajectory.
So here’s the practice:

1. Weigh in, log it, and let it go. Don’t attach meaning to any single day.
2. Watch the multi-week trend. That’s your real progress report.
3. Treat your calorie target as a range, not a hard line. Landing 10% under is fine. Eat to satisfaction, not to force-hit a number.
4. Keep your sodium in check. Aim for ~1,500mg, cap around 2,300mg, and you’ll see far less water-driven bouncing.
5. Don’t fear carbs. They fuel your training and they’ll never make you gain fat overnight.

A high-carb day didn’t undo your week. It just invited some water in for a day or two, and water walks right back out.
​​​​​​​
Progress over perfection, always.
— Coach Marty

My Top 10 Carb Sources for Weight Loss, Energy, and Hockey Performance

Walk through any grocery store and you’ll still hear people say things like:

“I’m trying to cut carbs.”

“I don’t eat potatoes.”

“Bread is bad.”

For years, carbohydrates have been blamed for weight gain.

The problem is, carbohydrates themselves aren’t usually the issue.

For most adults, especially busy parents and beer league hockey players, the bigger problems are eating more calories than they need, oversized portions, poor meal timing, and not moving enough throughout the week.

Carbohydrates aren’t the enemy.

In fact, they’re your body’s preferred fuel source.

If you’ve ever wondered why your legs feel dead halfway through a hockey game, why your workouts feel sluggish, or why you’re constantly craving junk food at night, you may not need fewer carbs.

You may need better carbs.

My Top 10 Carbohydrate Sources

1. Potatoes

Potatoes are one of the most underrated foods for both weight loss and performance.

They’re rich in carbohydrates, potassium, vitamin C, and they’re one of the most filling foods you can eat.

A baked potato isn’t what causes weight gain.

It’s usually the butter, sour cream, bacon bits, or fries cooked in oil that turn it into a calorie bomb.

2. Oats

Oats provide slow-digesting carbohydrates and plenty of fibre, making them an excellent breakfast for sustained energy.

Pair them with a scoop of protein and some berries, and you’ve got a meal that keeps you full for hours.

3. Fruit

Fruit often gets a bad reputation because it contains sugar.

But fruit also comes packaged with fibre, vitamins, minerals, antioxidants, and water.

An apple or banana is not the same as a chocolate bar.

Fruit is one of the easiest ways to satisfy a sweet tooth while supporting both health and weight loss.

4. Rice

Rice is simple, easy to digest, and one of my favourite carbohydrate sources around workouts and hockey games.

It pairs well with lean protein and vegetables and gives your muscles the fuel they need without upsetting your stomach.

5. Sweet Potatoes

Sweet potatoes provide carbohydrates along with fibre, vitamin A, and potassium.

They’re another excellent option for active adults looking to improve both recovery and overall nutrition.

6. Whole Grain Bread

Whole grain bread can be an easy way to add quality carbohydrates to meals.

Look for options with higher fibre and fewer added ingredients.

A turkey sandwich on whole grain bread is a much different meal than a stack of pastries.

7. Beans and Lentils

Beans and lentils provide carbohydrates, fibre, and plant-based protein all in one package.

They’re incredibly filling, making them a great choice for anyone trying to lose weight while staying satisfied.

8. Quinoa

Quinoa offers quality carbohydrates while providing more protein than many other grains.

It’s an easy substitute for rice when you want a little variety.

9. Whole Wheat Pasta

Pasta has become one of the most misunderstood foods.

For active adults, it’s an excellent source of energy.

The problem usually isn’t the pasta.

It’s eating four servings instead of one and covering it in heavy cream sauces.

10. Greek Yogurt

Greek yogurt is unique because it provides both carbohydrates and high-quality protein.

It’s one of my favourite snacks because it supports muscle recovery while helping control hunger.

Can You Eat Carbs and Still Lose Weight?

Absolutely.

In fact, every one of my successful weight loss clients eats carbohydrates.

The difference is that we focus on how much, when, and which carbohydrates they’re eating.

Weight loss doesn’t happen because you eliminate potatoes or rice.

It happens because you’re consistently eating fewer calories than your body burns over time.

One of the biggest mistakes people make is cutting carbs so aggressively that they end up feeling exhausted, hungry, and craving everything in sight.

Eventually they overeat, blame the carbohydrates, and start the cycle all over again.

A much better strategy is choosing quality carbohydrate sources like the ones above, controlling your portions, and pairing them with lean protein and vegetables.

Those meals keep you fuller for longer, help preserve muscle while losing fat, and make it much easier to stick to your calorie target.

Carbs and Hockey Performance

Beer league hockey is explosive.

You sprint.

Stop.

Accelerate.

Battle.

Recover.

Repeat.

Those movements rely heavily on carbohydrates.

Showing up to a game after avoiding carbs all day is like trying to drive to the rink with your fuel light already on.

Your body needs fuel if you expect it to perform.

One of the simplest strategies I recommend is eating more of your daily carbohydrates before and after workouts or hockey games.

Pair them with lean protein and vegetables.

That gives your body energy when it needs it most while supporting recovery afterward.

The Bottom Line

Carbohydrates aren’t good or bad.

They’re fuel.

If your goal is to lose weight, don’t fear carbs.

Learn how to use them.

Choose mostly whole-food sources.

Watch your portions.

Stay active.

And time more of your carbohydrates around training and hockey.

That’s how you improve your energy, recover faster, lose body fat, and continue enjoying the foods you love without feeling like you’re constantly on a diet.

Ready to Put This Into Action?

Reading about better nutrition is a great start.

Putting it into action is what gets results.

That’s exactly why I created the THE COMPLETE BEER LEAGUE BLUEPRINT BUNDLE

It’s designed specifically for busy beer league hockey players who want to lose body fat, build strength, improve their energy, and feel better on the ice, without following a restrictive diet or spending hours in the gym.

Inside you’ll get:

• The Beer League Nutrition Blueprint
• A game-day fuelling guide
• Simple, hockey-specific workouts
• A weekly habit tracker
• Recovery strategies to help you bounce back faster
• A step-by-step plan you can start today

If you’re ready to stop guessing and finally follow a plan that fits your lifestyle, this is the perfect place to start.

👉 Get instant access to theBEER LEAGUE BLUEPRINT BUNDLE:

https://martystrength.com/check-out-check-out-7-day-bl-reset/

Remember, you don’t have to be perfect.

You just need a plan that’s simple enough to follow consistently.

🎥 Before you read, watch Scott’s transformation story here:

👉 Watch the video

It’s only a few minutes long, and it shows exactly how Scott transformed his body, improved his game, and stopped feeling like he was falling apart after every skate.

Now, here’s the story behind the transformation.

Take a look at Scott’s before-and-after photos.

Yes, that is the same guy.

But this was not the result of a crash diet, a six-week challenge, or some extreme workout plan that took over his life.

Scott is a busy dad.

He has young kids, a full schedule, and plays beer league hockey once or twice a week.

He did not come to me because he wanted six-pack abs.

At first, weight loss was not even his main goal.

He wanted to stop getting injured.

He wanted his energy back.

And he wanted to enjoy playing hockey again without feeling like his body was falling apart.

Tournament weekends are some of the most fun you’ll have all season.

Three or four games in one day. Hanging out with the team. Maybe a few cold ones after the final buzzer.

But there’s one mistake I see beer league players make over and over again.

They don’t fuel for the day.

Instead, they grab whatever is available between games, skip meals because they “don’t want to feel full,” or survive on coffee, sports drinks, and a bag of chips.

Then Game 3 rolls around.

The legs feel heavy.

The energy disappears.

Recovery between shifts takes longer.

It’s not because you’re out of shape.

It’s because your body has simply run out of fuel.

Think about it this way.

You wouldn’t expect your vehicle to drive hundreds of kilometres on an empty tank.

Your body works the same way.

Every game drains your fuel stores. If you don’t replace them, each game gets harder than the one before it.

Here’s a simple game plan that works.

Start with a solid breakfast.

About two to three hours before your first game, eat a meal with protein and carbohydrates.

Some easy options include:

• Eggs and toast
• Greek yogurt with fruit
• Oatmeal with a scoop of protein
• A bagel with eggs

The goal isn’t to stuff yourself.

It’s to top up your energy before you hit the ice.

Don’t wait until you’re starving.

Between games, many players make the mistake of eating nothing.

By the time they feel hungry, they’re already behind.

Aim for roughly 20 to 30 grams of protein and 40 to 60 grams of carbohydrates between games.

Good options include:

• Chicken and rice
• Turkey sandwich
• Protein shake and a banana
• Greek yogurt with granola

These foods help refill your energy stores while giving your muscles what they need to recover before the next puck drop.

Top up before each game.

If your next game is within an hour, keep it simple.

A banana.

Pretzels.

Applesauce.

A granola bar.

Small amounts of carbohydrates are often all you need to keep your energy up without feeling weighed down.

Hydrate all day.

Don’t just chug water five minutes before warm-up.

Drink consistently throughout the day.

If you’re sweating a lot or playing multiple games, adding electrolytes can help replace the sodium and minerals you’re losing.

The key is consistency.

Not catching up when you’re already dehydrated.

Recover after your final game.

Once the tournament is over, give your body what it needs to bounce back.

A meal with quality protein and carbohydrates helps repair muscle, replenish glycogen, and gets you ready for your next skate much sooner.

The bottom line?

Most beer league players spend hundreds, sometimes thousands, of dollars on new sticks, skates, and equipment hoping to improve their game.

Then they show up to a tournament running on coffee and convenience store snacks.

Fuel is one of the easiest performance upgrades available, and it costs a lot less than a new stick.

Treat nutrition like part of your equipment.

Your legs will thank you by the third game.

Online coaching has helped thousands of people lose weight, build muscle, and get healthier without ever stepping foot into a gym with a trainer.

It’s also not magic.

Like anything worthwhile, there are challenges.

If you’re considering hiring an online coach, you deserve to know what could go wrong before you spend a dollar.

Here are seven things I think every potential client should know.

1. You Might Feel Like You’re On Your Own

This is probably the biggest fear people have.

“What if I sign up, get a workout and meal plan, and never hear from my coach again?”

Unfortunately, that does happen.

Some programs are little more than an app with your name on it.

How to avoid it

Before you hire anyone, ask exactly how communication works.

• How often do you check in?
• Can I message you between check-ins?
• How quickly do you respond?
• What happens if I hit a roadblock?

A good online coach doesn’t disappear after onboarding. They coach. They answer questions. They help you through real life.

The program should feel personal, not automated.

---

2. The Program Might Not Actually Be Customized

Just because someone says “custom” doesn’t mean it is.

Many coaches simply plug your information into software that spits out the same workout and calorie target everyone else gets.

How to avoid it

Ask what makes the program customized.

Does it account for:

• Your schedule?
• Your injuries?
• Your hockey schedule?
• Your equipment?
• Your experience?
• Your travel?
• Your food preferences?

A good program should fit into your life, not ask you to rearrange your life around it.

---

3. Motivation Will Eventually Wear Off

This one surprises people.

The excitement of starting something new fades.

That’s normal.

No one stays motivated forever.

How to avoid it

Don’t look for motivation.

Look for accountability.

The best coaching programs build systems that keep you moving forward when motivation disappears.

The people who get the best results aren’t the most motivated.

They’re the most consistent.

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4. Life Is Going To Get In The Way

Kids.

Work.

Vacation.

Injuries.

Busy hockey seasons.

Late nights.

There will never be a perfect stretch of life.

How to avoid it

Ask your coach what happens when life gets messy.

Do they adjust workouts?

Modify nutrition?

Help you get back on track?

Or do they simply tell you to “try harder?”

The best coaching plans bend without breaking.

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5. You Might Not Like Tracking Everything

Not everyone enjoys weighing food.

Logging meals.

Tracking habits.

Taking progress pictures.

For some people, it becomes overwhelming.

How to avoid it

Find a coach whose tracking style matches your personality.

Some people thrive with detailed numbers.

Others do better with simple habits like:

• Protein at every meal
• Daily walks
• Hydration goals
• Strength workouts

The best system is the one you’ll actually stick with.

---

6. Results May Be Slower Than You Expected

This isn’t usually because the program doesn’t work.

It’s because real, sustainable progress isn’t flashy.

You might lose one pound this week.

Nothing next week.

Then three pounds the following week.

Progress isn’t linear.

How to avoid it

Judge success over months, not days.

Focus on:

• Better energy
• Stronger workouts
• Clothes fitting differently
• Better sleep
• Feeling better on the ice

The scale tells part of the story.

Your life tells the rest.

---

7. You Still Have To Do The Work

This may sound obvious.

But coaching isn’t something that’s done to you.

It’s done with you.

Your coach can’t do your workouts.

Your coach can’t make your food choices.

Your coach can’t go for your walks.

How to avoid it

Be honest with yourself before signing up.

Are you ready to participate?

You don’t need to be perfect.

You don’t need to be highly motivated.

But you do need to be willing.

The best coaching relationship is a partnership.

Not a rescue mission.

Online Coaching Isn’t For Everyone

This might sound strange coming from someone who sells online coaching.

But it’s true.

Some people simply aren’t a good fit.

If you’re looking for someone to force you to exercise…

Online coaching probably isn’t for you.

If you’re unwilling to communicate…

It’s probably not for you.

If you expect results while ignoring the plan…

It’s definitely not for you.

And if you’re looking for a quick fix before a vacation or reunion…

There are plenty of people selling those.

I’m not one of them.

The people who thrive in online coaching are different.

They’re busy.

They’ve tried diets before.

They’ve started and stopped more times than they can count.

They’re tired of guessing.

They want a plan built around their life.

They want someone in their corner who can adjust when life changes.

They understand that lasting results come from consistency, not perfection.

Is Online 1-on-1 Coaching Right For You?

The answer isn’t whether online coaching works.

It does.

The better question is whether you’re ready to use it.

If you’re looking for a coach who will build a personalized plan around your schedule, your hockey, your family, your goals, and help you adapt when life inevitably throws you a curveball, online coaching can be one of the most effective investments you ever make.

But if you’re looking for someone to do the work for you, save your money.

No coaching program can replace your effort.

The right coach doesn’t guarantee your success.

They dramatically increase your chances of achieving it.

 

– Coach Marty

You Can Live Without It.

That’s Exactly What Makes It So Dangerous.

If I took away your oxygen, you’d know something was wrong within minutes.

If I took away your water, you’d know within a couple of days.

If I took away your food, your body would eventually force you to pay attention.

But exercise?

You can stop exercising today and… not much happens.

Tomorrow?

You’ll probably feel fine.

Next week?

Still okay.

Next month?

Maybe you’ve gained a pound or two. Maybe not.

Even next year, you might convince yourself nothing has changed.

That’s what makes exercise different.

And that’s what makes it dangerous.

The Delayed Consequence Problem

Exercise isn’t like oxygen.

It’s not even like water.

It’s somewhere between water and food.

You can survive minutes without oxygen.

You can survive days without water.

You can survive weeks without food.

You can survive years without exercise.

But surviving isn’t the same as thriving.

The consequences of skipping exercise don’t show up immediately.

They quietly accumulate in the background.

Miss three workouts?

Nothing happens.

Skip the gym for a month?

Probably nothing dramatic.

Take a year off?

You might notice you’re a little slower.

But keep repeating that pattern for five or ten years, and eventually the bill comes due.

You get winded carrying groceries.

You avoid taking the stairs.

Your knees ache after a game.

Your back stiffens every morning.

You gain 20… then 30… then 40 pounds.

Your blood pressure creeps up.

Your doctor starts talking about medications.

You stop doing the things you once loved because they simply feel too hard.

None of those things happened overnight.

They happened one missed workout at a time.

Your Body Is Always Compounding

Most people understand compound interest when it comes to money.

A few dollars invested today doesn’t seem like much.

But over years, those small deposits grow into something significant.

Your body works the same way.

Every workout is a deposit.

Every walk is a deposit.

Every healthy meal is a deposit.

Every good night’s sleep is a deposit.

You rarely notice the benefit from a single deposit.

But thousands of deposits?

That’s where lives change.

The opposite is also true.

Skipping one workout isn’t a problem.

Skipping one workout hundreds of times becomes your future.

Why Most People Struggle

Our brains are wired to respond to immediate consequences.

Touch a hot stove.

You pull your hand away instantly.

Forget to pay your credit card.

Eventually, you get a late fee.

Eat spoiled food.

You’ll know pretty quickly.

Exercise doesn’t work like that.

The cost of skipping today’s workout is almost invisible.

That’s why your brain tells you:

“I’ll start Monday.”

“I’ve had a long day.”

“I’ll make it up tomorrow.”

“I deserve a break.”

Those thoughts feel harmless because there isn’t an immediate penalty.

The problem is that tomorrow becomes next week.

Next week becomes next month.

Next month becomes next year.

The Identity You’re Building

Here’s something I remind my clients all the time.

You’re never just doing today’s workout.

You’re becoming the person who works out.

That identity matters far more than any individual session.

The goal isn’t perfection.

It’s becoming someone who moves consistently.

Someone who values their health.

Someone who trains because they know future them will be grateful.

Think Bigger Than Weight Loss

Too many people reduce exercise to calories burned.

That’s a mistake.

Exercise is about maintaining options.

It’s about being able to say yes when your kids ask you to play outside.

It’s about chasing a loose puck in the third period.

It’s about carrying your luggage without thinking twice.

It’s about hiking on vacation instead of sitting on the bench waiting.

It’s about getting off the floor without using your hands.

It’s about protecting your independence.

Those are the returns you’re investing in.

Make It Easier to Win

One reason people stop exercising is because they rely on motivation.

Motivation is great.

It’s also unreliable.

Instead, build a system.

Here are a few strategies that have helped hundreds of my clients stay consistent.

Schedule Your Workouts Like Appointments

You wouldn’t casually skip a dentist appointment or a meeting with your boss.

Treat your workouts the same way.

Put them on your calendar.

Protect that time.

Lower the Bar

You don’t need the perfect workout.

You need a workout.

If all you have is 20 minutes, do 20 minutes.

A short workout beats another day of waiting for the “perfect” time.

Focus on Minimums

Some weeks you’ll have more time than others.

That’s okay.

Create non-negotiables.

Maybe it’s:

• Three strength workouts.
• 8,000 steps a day.
• Two mobility sessions.
• Drinking enough water.

Hit the minimums before worrying about doing more.

Don’t Break the Chain

Missing one workout isn’t the problem.

Missing five in a row is.

Life happens.

Vacations happen.

Kids get sick.

Work gets busy.

When you miss a workout, your only job is to get back on track as quickly as possible.

Never let one missed day become a missed month.

Tie Exercise to Something You Love

This is where hockey becomes such a powerful motivator.

Don’t work out because you feel guilty.

Work out because you want to skate harder.

Because you want to win more puck races.

Because you want enough energy to play two games in a tournament instead of barely surviving one.

Because you want hockey to be part of your life for another twenty years.

That’s a much stronger reason than trying to burn off last night’s pizza.

A Message for Every Beer League Hockey Player

Every workout is a deposit into the body you’ll skate in five years from now.

The problem is, you don’t get today’s deposit today.

You get it later.

That’s why so many people quit before they experience the payoff.

Don’t judge exercise by how you feel tomorrow morning.

Judge it by how you want to feel five years from now.

Because one day you’ll play your last hockey game.

The goal isn’t to make that day come sooner because your body gave out.

The goal is to make sure you get to decide when you’re done.

Want to Keep Playing for Years to Come?

If you’re an adult hockey player who wants more energy, better conditioning, less soreness, and a body that keeps up with your love for the game, I’ve put together my best FREE Beer League Workouts.

They’re designed specifically for players who want to get stronger, move better, and keep enjoying hockey for years to come.

Grab your FREE Beer League Workouts here: https://martystrength.com/the-best-free-beer-league-player-workouts/

Your future body is being built by the choices you make today.

Start making deposits.

Would I Still Use Front Squats Today?

Probably not.

Now, there are exceptions.

If I’m working with a player who has a fitness test at training camp that includes front squats, then absolutely, we’ll front squat. You should prepare for the demands of your test.

But if there isn’t a specific reason to do them, I usually don’t include them anymore.

It’s not because I think front squats are a bad exercise.

Far from it.

I know a lot of great coaches who swear by them, and I’ve benefited from them myself.

I just don’t think they’re necessary for most of the athletes I coach today.

For me, the juice just isn’t worth the squeeze.

There are other exercises that can build plenty of lower-body strength while exposing side-to-side weaknesses, improving single-leg stability, and placing less load on the spine.

That doesn’t mean loading the spine is inherently bad. The spine is designed to tolerate load when it’s progressed appropriately.

I simply don’t think it’s necessary for most adult hockey players when there are other options that accomplish what we’re want to achieve with less overall stress.

Today, I’d rather spend that training time on exercises like split squats, reverse lunges, step-ups, single-leg Romanian deadlifts, and lateral lunges.

Those exercises have given my athletes everything they need to get stronger, move better, and perform on the ice without feeling like they’re missing out because they aren’t front squatting.

Ready to Train Smarter?

If you’re tired of random workouts and want a program designed specifically for adult hockey players, I’ve put together a collection of my favourite beer league workouts.

They’re the same style of workouts I use to help players get stronger, move better, and have more left in the tank by the third period.

Grab your FREE Beer League Workouts here: https://martystrength.com/the-best-free-beer-league-player-workouts/

Give them a try, and the next time you hit the ice, pay attention to how you feel. Stronger. More balanced. More explosive.

Sometimes it’s not about doing more.

It’s about doing the right things.

If you’re like most adult hockey players, you’ve probably wondered:

“What muscles should I train to improve my skating?”

It’s a fair question.

The problem is, it’s the wrong question.

A lot of adult hockey players spend too much time focusing on the muscles they can see in the mirror. Bigger arms. Bigger chest. While those muscles certainly matter, they aren’t what determines whether you have a powerful skating stride. Speed comes from how your entire body works together, not from one muscle looking bigger than the others.

Think about your skating stride like driving a car.

You don’t just stomp on the gas pedal and expect a smooth ride. You accelerate, ease off, steer, and get ready for the next turn. Your skating stride works the same way.

Every stride has two jobs:

1. Produce force.
2. Recover quickly so you can do it again.

The best skaters are great at both.

Phase 1: The Gas Pedal

The first half of the stride is all about creating speed.

As you push into the ice:

• Your glutes generate a large amount of force.
• Your quadriceps help extend the knee.
• Your hip rotates outward (external rotation).
• Your adductors (inner thigh muscles) help control and transfer force into the ice.

This is where acceleration happens.

Research measuring muscle activity during maximal skating shows that the gluteal muscles, quadriceps, and adductors all play important roles during the propulsive phase of the stride. Faster skaters don’t rely on one muscle. They coordinate several muscle groups to generate force efficiently.

Phase 2: Getting Ready for the Next Stride

Here’s the part that most adult hockey players never think about.

Once you’ve finished pushing, you have to get your skate back underneath your body.

Fast.

During this recovery phase:

• Your hip rotates inward (internal rotation).
• The muscles that just created force now help slow and control the leg.
• Other muscles help reposition your foot so you’re ready to push again.

This transition has to happen over and over again, every few tenths of a second.

If you’re slow bringing your leg back, you’re slow taking your next stride.

It doesn’t matter how powerful your push is.

Speed Is About Coordination, Not Just Strength

Imagine two players.

Player A can leg press 800 pounds.

Player B can “only” leg press 500 pounds.

But Player B recovers the leg faster, moves through a greater range of motion, and wastes less energy between strides.

Who skates faster?

Probably Player B.

Strength is your engine.

Coordination is your transmission.

One without the other leaves performance on the table.

Studies examining elite hockey players consistently show that skating speed depends on the timing and coordination of muscle activation throughout the entire stride, not simply how much force one muscle can produce.

Why Adult Hockey Players Lose Speed

As we get older, we often assume we’ve simply gotten weaker.

Sometimes that’s true.

But just as often, we’ve become less efficient.

Years of sitting at a desk, commuting, and living life off the ice can reduce:

• Hip mobility.
• Internal rotation.
• Single-leg stability.
• Coordination.
• The ability to quickly transition from pushing to recovering.

Research has also shown that limited hip strength and reduced hip rotation are associated with groin problems and decreased skating function in hockey players.

What Should You Do?

Instead of chasing one “magic” skating muscle, train the qualities that make a better skater.

Focus on:

• Building stronger glutes and legs.
• Improving hip mobility, especially internal rotation.
• Strengthening your adductors.
• Training single-leg balance and stability.
• Including lateral movement patterns.
• Spending time on the ice refining your technique.

The gym builds your physical capacity.

The ice teaches you how to use it.

The Bottom Line

There isn’t one muscle that makes you a faster skater.

Your stride is a coordinated sequence.

The glutes, quads, adductors, hip rotators, and stabilizers all take turns acting as the gas pedal and the brakes.

The better those muscles work together, the smoother and more powerful every stride becomes.

So the next time you’re in the gym, stop asking:

“What’s the best muscle to train for skating?”

Start asking:

“How can I build a body that moves better on the ice?”

That’s the question that leads to faster skating.

 

References

1. Kaartinen S, et al. Lower limb muscle activation patterns in ice-hockey skating and their association with skating speed. Journal of Sports Sciences, 2024.
2. Buckeridge E, et al. An On-Ice Measurement Approach to Analyse the Biomechanics of Ice Hockey Skating. PLOS ONE, 2015.
3. Tyler TF, et al. The Association of Hip Strength and Flexibility with the Incidence of Adductor Muscle Strains in Professional Ice Hockey Players. The American Journal of Sports Medicine, 2001.
4. Suits WH, et al. Acute Effects of Ice Hockey on Hip Range of Motion, Strength, and Functional Performance. Sports Health, 2024.

Why Frontal Plane Training Is the Missing Piece in Most Adult Fitness Programs

Walk into almost any gym and you’ll see the same thing.

People squatting.
People deadlifting.
People bench pressing.
People running on treadmills.

There’s nothing wrong with those exercises. In fact, they’re all great.

The problem is that almost all of them happen in one direction: forward and backward.

If you’re an adult who wants to feel athletic again, especially if you play hockey, pickleball, tennis, soccer, basketball, or any sport that requires quick changes of direction, you’re probably missing one of the most important movement patterns your body needs.

I’m talking about frontal plane training.

What Is the Frontal Plane?

Your body moves in three primary planes of motion.

Sagittal plane
Forward and backward movements like squats, lunges, deadlifts, push-ups, running, and walking.

Frontal plane
Side-to-side movements like lateral squats, lateral lunges, side shuffles, skater hops, and lateral step-ups.

Transverse plane
Rotational movements like medicine ball throws, cable rotations, and changing direction while twisting.

Most adults spend nearly all of their workout time in the sagittal plane.

That’s not because it’s better.

It’s because it’s easier to program and it’s what most people are familiar with.

The problem?

Life—and sports—don’t happen in one direction.

The National Academy of Sports Medicine (NASM) emphasizes that training in all three planes of motion helps improve movement efficiency and may reduce the risk of compensations that contribute to pain and injury.

Why Hockey Players Need Side-to-Side Strength

Think about a typical hockey shift.

You’re accelerating.

Decelerating.

Crossing over.

Changing direction.

Stopping.

Pushing laterally every single stride.

Very little of that looks like a barbell squat.

Your ability to skate well depends heavily on producing force from side to side.

If your training never challenges those movement patterns, don’t be surprised if you feel strong in the weight room but slow on the ice.

This doesn’t just apply to hockey.

The same principle applies to:

• Pickleball
• Tennis
• Basketball
• Soccer
• Baseball
• Golf
• Even chasing your kids around the backyard

Athletic movement is multidirectional.

Your training should be too.

Strong Doesn’t Always Mean Athletic

This is where many adults get frustrated.

They’ve been lifting weights consistently.

They’re stronger than ever.

Yet they still feel stiff.

They struggle to cut quickly.

Their hips feel tight.

Their knees ache after sports.

Why?

Because strength is specific.

Being able to squat 315 pounds doesn’t automatically mean you can absorb force while cutting sideways.

Those are different skills.

Your nervous system, muscles, connective tissue, and balance systems all have to learn how to control movement in multiple directions.

Frontal Plane Training Helps Build Better Stability

One of the biggest benefits of frontal plane training is improved stability.

Every time you perform a lateral movement, your body has to control motion through the hips, knees, ankles, and trunk.

These muscles often don’t get challenged enough during traditional gym programs.

When they become stronger, people often notice improvements in:

• Balance
• Single-leg stability
• Change of direction
• Confidence during sport
• Overall movement quality

Research on change-of-direction performance also suggests that improving movement mechanics and balance training can reduce excessive loading at the knee during cutting tasks, which may help lower injury risk while improving movement efficiency.

This Doesn’t Mean Everyone Should Start Jumping Sideways

Here’s where context matters.

One mistake I see is people hearing that lateral movement is important and immediately starting aggressive plyometric workouts.

Not so fast.

If you’re:

• Carrying significant extra body weight
• Returning from injury
• Dealing with knee pain
• Recovering from hip problems
• New to exercise

High-impact lateral jumping probably isn’t the first step.

Instead, earn the right to progress.

Start with controlled strength exercises before progressing to speed and power.

Great Beginner Frontal Plane Exercises

Some of my favorite options include:

Lateral Squats [Here is one example: https://youtu.be/sz_POTC2Hzw?si=0HwUHwr6XQVwkQ2S

A fantastic way to improve hip mobility while strengthening the glutes, adductors, and quads.

Lateral Lunges

Excellent for developing strength while teaching the body to absorb force safely.

Lateral Step-Ups

A great progression for people working on single-leg control.

Cossack Squats

Perfect for building mobility, strength, and coordination through a large range of motion.

Side Shuffles

Simple, athletic, and great for conditioning.

As you become stronger, you can eventually progress toward lateral bounds and other explosive exercises—but only when your movement quality is ready.

Athleticism Isn’t About One Exercise

Whenever someone asks,

“What’s the one exercise I should be doing?”

They’re asking the wrong question.

There is no magic exercise.

Instead, ask:

What movement patterns am I neglecting?

That’s a much better question.

If your program only trains forward and backward movement, you’re leaving athleticism on the table.

A Better Way to Train

The best programs don’t just build muscle.

They build humans who move well.

That means including all three planes of motion throughout the week.

You don’t need to replace squats.

You don’t need to stop deadlifting.

You simply need to complement them with movements your body actually uses in real life and in sport.

If your goal is to lose fat, feel younger, improve performance, and continue playing the sports you love for years to come, don’t just train your muscles.

Train your movement.

Because feeling athletic isn’t about one magic exercise.

It’s about preparing your body to move the way life—and your sport—actually demands.

References

1. National Academy of Sports Medicine. Sagittal, Frontal and Transverse Body Planes: Exercises & Movements.
2. Dos’Santos T, et al. The Effect of Training Interventions on Change of Direction Biomechanics Associated with Increased Anterior Cruciate Ligament Loading. Sports Medicine.
3. Loren Landow. Developing Agility Through Frontal and Transverse Drills. Sportsmith.

The Simplest Way to Improve Your Hip Mobility (Without Overthinking It)

👉 Watch the full video here:
https://youtu.be/flW3nidl7Ps?si=vr-4fMOnIfnUl7vZ/views

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Most people overcomplicate mobility.

They think they need the perfect routine, the perfect form, or a full hour to get it done.

You don’t.

One of the simplest and most effective things you can do is the 90/90 hip mobility exercise.

It’s something you can do anywhere, in your living room, before bed, when you wake up, or even while watching TV.

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Why the 90/90 Works

Your hips need to be able to move in multiple directions.

The 90/90 puts your body into:
• External rotation (front leg)
• Internal rotation (back leg)

Most people are tight in one, if not both.

That’s where stiffness, discomfort, and limited movement start to show up.

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The Key Most People Miss

It doesn’t need to be perfect.

You don’t need to look like someone else doing it.

You just need to:
• Get into a position that feels right for you
• Find a stretch (not pain)
• Breathe
• Stay consistent

If you need to lean back, use your hands, or elevate your hips, do it.

That’s part of the process.

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One Big Tip

Work your tight side first.

Most people notice one side feels way worse than the other.

That’s normal.

Don’t force it.
Don’t fight it.

Spend a little more time there and let it improve gradually.

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What This Really Does

This isn’t just stretching.

It gives you feedback.

You start to notice:
• Which side is tighter
• Where you lack control
• What needs more attention

And that awareness is what leads to long-term improvement.

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Watch the Full Breakdown

👉 https://youtu.be/flW3nidl7Ps?si=vr-4fMOnIfnUl7vZ/views

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