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Kathryn Alexander

5 Steps To Keep Progressing On Your Fitness Right Now

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We are 3 weeks out from Christmas! Time is flying, y’all! 

I am looking at my to do list, which is approximately 347 bullet points long 😆

Yours might be similar. How do you progress your fitness, and not just hang on, but actually keep making progress, during this time? I’ll show you how I do it in 5 steps, and maybe it can help you this season.

5 steps to keep fitness progress
Yeah, what the ornament says!

The first thing you’re going to do is take a few minutes, look ahead at your schedule and make you a little plan. 

Nobody knows you better than you, so make an honest assessment of how you will approach your workouts and food this December. (I’ll walk you through how.)

Then with the weight of that decision already off your plate, go ahead with your holidays and have fun!

Here’s a process that has worked for my clients and I. Give it a try! If it doesn’t work for you, no biggie. But, it might give you a different perspective. 

1. Look at The Next Two Weeks, Now til December 12

I’m a big fan of looking at your calendar in smaller chunks of time, and making a plan from there. 

For example, don’t try to commit to a 6 week plan if you know it calls for 4 gym sessions a week during a time you know you won’t have gym access. 

So look at the next two weeks. Between now and December 12, will you be home? Will your routine be relatively the same? If not, pick a natural chunk of time that you’ll have a schedule you can work with. 

2. Pick How Many Days You Can Train 

Now that you’ve identified the next normal chunk of time, decide how many days you can train during that time.

Two days, three? It’s fine if it’s less than normal. Commit to that. 

3. Pick a Training Program

This can be your regular program that you like that is familiar, comfortable, and takes no more mental effort. Or you might love the distraction of a new program.

Also, if you are adjusting how many days you normally train, you’ll need to take that into account also.

4. Fill Your Diet With the Healthy Things

Make sure you get enough protein, fruits, vegetables, and water. When you’re getting enough of all the good and healthy things, then you can splurge a little bit on the extras.

If you’re getting enough of the good things, you won’t have as much room to splurge like crazy. You’ll also find that if you’re not starving and fighting cravings, you don’t want the junk as much.

If you’ve been around me on holidays, and you’ve probably already heard me say – but I will remind you – that when you are well fed, you get great workouts.

Having a change of pace for a week, being in a caloric surplus, and really working hard is great for your body to do every now and then. Take advantage of it and run with the extra energy that you have.

Run literally or metaphorically, up to you. 😉

5. Enjoy the Time Off! 

When you look at your calendar for this little chunk of time, factor in when you will take off. And then, do that guilt free.

Bookmark that time to enjoy your holiday, enjoy some extra foods and drinks, and enjoy being around those you love. Please do not feel guilty about missing a workout. That was the plan, remember?

I am a personal trainer, so I’m gonna remind you also that it is personal! If you love lifting and it is a healthy break time to get your training in, then continue to do so on your holidays.

Ultimately my goal for you is to look ahead, make a plan that you know works for you. You know yourself best? Make your plan, stick to it, And enjoy all the time, sweet things, and people you love. XOXO

Let me know if I can help!

Sidenote, if you’re looking for stocking stuffers for your gym friend, check these out.

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Thanksgiving Joy + Fitness Momentum (Yes, Both!)

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I hope you get good rest with full bellies and full hearts. 

Thanksgiving is one of the best holidays to use to fuel your fitness progress and stay on track.

Think about it: you will be well fed, able to reach your protein needs easily, and have a little bit of downtime for gratitude, rest and easy movement.

Training is Fun With Extra Calories

You will probably have a high quality, fun, energetic and sweaty workout after being at a caloric surplus. 

Have you ever trained hungry? I have; no fun. It’s hard! Have you ever worked out when you’re full of energy? Me too, and that one feels better! Think of Thanksgiving as total fitness fuel! After the post meal, nap, of course.

Thanksgiving friends at Big Tex Gym
I’m thankful for my friends at Big Tex Gym

Supplemental Training and Walking Are Good Too

If you want to take time away from lifting and get some easy walking in, or if you are away from your gym and can’t lift like you normally do, then do some walking or add in cross training. Pushups, lunges, and the basics. Those will be good for you and your training progress too. 

Related: 5 Steps to Keep Progressing on Your Fitness Right Now (December)

Rest + Gratitude = Peace

And remember the point of doing all this work is to make the quality of your life better. That includes rest, gratitude, happiness and a change of pace. Thanksgiving gives you an opportunity for all of that. 

I hope you’re able to slow down a little bit and spend time with your favorite people. I hope you’re able to really fee gratitude and not just say it in a brief prayer. 

I hope you get good rest with full bellies and full hearts. 

Message me if you have any questions! Happy Thanksgiving! 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

My Clients’ Secret for Successful Holidays

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I’ve been a personal trainer in Austin for about 14 years, and over time I noticed a curious pattern.

Every December, when the gym floor got quiet and people were skipping workouts for holiday parties, travel, school events, and end-of-year chaos… I was slammed.

Packed schedule. Clients booking extra check-ins. Hardly a free hour in sight.

At first, it didn’t make sense. You’d think the holidays would be dead in the training world. The message we always hear is that everyone falls off the wagon in December and then comes charging back in January with a “New Year, New Me!” attitude.

Austin personal trainer Kathryn Alexander shares her clients' secret for successful holidays.
Austin personal trainer Kathryn Alexander shares her clients’ secret for successful holidays.

But year after year, I saw the same trend of busy busy Decembers.

The people who were most successful didn’t wait for January.

And after watching this play out over and over, I realized something important about my most successful clients—the ones who stay healthy, strong, and confident through the season:

Consistency

Their secret was consistency.

Not perfection.
Not restriction.
Not skipping every event or “making up for it” with hours of cardio.

Just simple, steady consistency.

Even during the busiest time of the year.

What Consistency Actually Looks Like During the Holidays

Here’s the part people misunderstand: consistency in December does not look like perfect attendance or flawless nutrition.

For most of my clients, it looked like things such as:

  • Showing up for 2 workouts instead of 3–4
  • Moving their session time to squeeze something in before a party
  • Doing a shorter session at home if they couldn’t get to the gym
  • Keeping some structure during a month where it’s easy to lose it
  • Maintaining routines instead of abandoning them completely

Sure, there were cancellations. There were reschedules. There were travel weeks and family obligations.

But they didn’t disappear until January.

They didn’t write the whole month off.

They didn’t let one chaotic week turn into six.

Related: Are you looking for gifts for your gym friends? Or you?? Check these out!

Why Consistency Matters Even More in December

There are more parties.

More drinks, more big meals.
More stress, more socializing.
More unpredictability! Last minute gifts! Last minute schedule changes!

Those things stack up fast.

But when you keep even a small anchor of routine, like your workouts, your walks, your hydration, your sleep, you give your body and mind something steady during a season of chaos.

That tiny bit of consistency keeps you from feeling like you’re starting over in January. Instead, you roll into the new year already warmed up, already confident, already successful.

The Real Holiday Success Secret

If you take one thing from this, let it be this:

You don’t need a perfect holiday season. You just need a consistent one.

Focus on doing something, not doing everything. Stay in the game, and trust that it adds up.

Your future January self will thank you.

What’s Your Holiday Plan?

Do you need help with your December plan? I’d love to talk with you about it! Message me here and we’ll start with a free consult.

Let’s make you a plan!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

The Best Gifts for Powerlifters and What 1 Gift to Avoid

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It’s that time of year! Are you looking for the best gifts for a powerlifter? Maybe your best friend or significant other is a powerlifter, and you’re looking for the perfect gift. Some of these are affiliate links to products I use and love.

Note that I have updated this for 2025. The one to not buy remains the same lol

Gifts for Powerlifters: 2025 Gift Guide

Below is a list of great gifts for powerlifters for a variety of price ranges. While this is mostly for powerlifters, I have to throw in a couple weight training and strongman suggestions too. These are pretty specific to powerlifting and weight lifting, more so than general fitness. These might not all work in a commercial gym or for the casual gym go-er.

But, for that powerlifter in your life? You’ve come to the right place. 

Stocking Stuffer Gifts for Powerlifters

These first few gifts are quick and easy, and relatively affordable. As with anything, you can find more expensive versions, but most of these run between $10 and $50. Check out these gifts for your boo.

Wrist Wraps

Wrist wraps are used by powerlifters to give wrist support during pressing movements such as bench press and overhead press. I have two pairs, one from Shiek and one from Elite FTS. One which is stiffer and provides more rigid support, and the other is longer and more compliant. These are fun, and highly portable; easy to throw in the gym bag and go.

Wrist wraps generally run $20-$50, and there are many many brand options out there.

Gifts for powerlifters: wrist wraps
Gifts for powerlifters: wrist wraps

Water Bottle

Water bottles are an essential for any exerciser. If your powerlifter also drinks pre-workouts, protein drinks, essential amino acids, or other powders mixed with water, then he or she will definitely need a dedicated water bottle. Those plastic shaker bottles never feel completely clean to me, so my water bottle keeps nothing but the pure stuff.

The Stanleys are still popular. They’re so cute! This one has a handle so you can throw it in your gym bag without spilling.

My favorite is the Yeti 26 ounce chug bottle. It’s highly durable, and has a great handle top for easy transport. Mine is all covered in stickers.

Water bottle range from $10-50, depending on how fancy you want to get.

Shaker Bottle

No list of gifts for powerlifters would be complete without mentioning shaker bottles. A shaker bottle, as mentioned above, is great for mixing drink ingredients for pre-, peri-, and post-workout. Avid gym lovers might already have a stash of shaker bottles, but can always use a new and fresh one.

This Blender Bottle is a classic. I guarantee you’ve seen these. I have so many of these that I have extra shaker balls rolling around my kitchen.

Pro tip: if you forget and leave a shake bottle of protein in your car in Austin in the summer, it’s game over. Don’t open it, just throw it away. You’ll only make this mistake once.

Shaker bottles run $8-$30+.

Protein Snacks

Protein snacks make great stocking stuffers! Throw some beef sticks in with all the chocolate. It’s called *balance*. In all seriousness though, maintaining protein through holiday eating is a very simple and effective way to continue eating well and not go overboard. There are tons of high protein snacks, meat sticks, and baked goods now, so these are fun and easy treats for your powerlifting friend. Get yourself some too!

These Epic beef sea salt and pepper bars are 10 grams of protein per serving. They are easy to transport and don’t require refrigeration.

Protein snacks can range from single serving sizes at $3 or so, all the way up as much as you’d like to spend.

Protein Powders

Protein powders are a great option for a gift, too. These usually come in jugs that are too big to stuff in a stocking, but they’ll be much appreciated and enjoyed if wrapped under the tree. There are many different kinds of protein powders: whey protein, casein, and egg. There are vegan options such as pea and hemp protein as well. 

Expect to spend $25 – 35 for a bag or tub of protein.

Serious Gifts for Powerlifters

And by serious, I mean expensive. We all know exercise equipment can add up. If you buy quality, it’ll last a lifetime, though. If you are looking to make a big investment in your powerlifting gift, check out the following suggestions of weights, barbells and other equipment.

Heavy Weights

I know I could have just said “weights” but “heavy weights” sounds so much cooler! If your powerlifting boo has a home gym, there’s a good chance he or she would love some more weight plates, or heavier weights. 

From tiny fractional plates to large kilo plates, you can spend up to hundreds of dollars here, so be sure this is something that will go to good use before purchasing. 

I have several of these bumper plates from Fringe in my home gym. I love metal plates, but these are really friendly on my garage floor, and of course you can do some Olympic lifts with them too.

Barbells

You can never have too many barbells. With all the specialty barbells out there, there’s always another that would look great in your garage. There are dedicated powerlifting barbells, squat bars, and deadlift bars. Barbells are necessary though, because you can’t do the heavy lifts without them. Again, this is a big purchase which will likely be $250+, up to near $700 for some really high quality bearing barbells, so do some appropriate “wish list” snooping before buying.

I LOVE Fringe and their headquarters are here in Austin. Their Wonder Bar is a high quality bar that you can pick up in store or here via Amazon.

I currently have 4 barbells and my favorite is the the Original Texas Power bar.

Squat Rack

For the serious lifter or fitness fanatic, a home squat rack is freedom. I started with freestanding squat stands, which retail about $150 and up. I upgraded to a Sorinex power cage, but occasionally use my first squat stands. York is a reputable brand with a pair of free standing stands around $150. 

The freestanding squat stands I started with. You can see the plates on the mats because I didn’t even have plate storage yet.

For squat racks and power cages, you can spend well into the thousands. Make sure to know your space available and other specs to be sure this is a good fit for your powerlifter. If it is, look at Sorinex, Hammer Strength, Fringe, Dynamic Fitness & Strength, Rogue, and other brands. 

This compact set up from Fringe is really great! This gives you a lot more space than a rack like mine, which is a behemoth. They both serve their purpose, but for space reasons, I’d recommend one like this at home.

Adjustable Dumbbell Set

While we’re talking about big gifts, let’s discuss adjustable dumbbell sets. These are big time space savers, and while they are pricey, they are cheaper than buying a large set of dumbbells and a rack. Bowflex, Power Block and more recently Nuobell are the major brands of adjustable dumbbells. These would be amazing gifts for powerlifters who do home workouts, but be prepared to spend $200 or more on these.

Resistance Bands

Resistance bands are great accessories for strength training. They are some of the best gift ideas for those who will be sharing with a family member or training partner, as they come in a variety of strengths and different sizes. I prefer the flat bands instead of tubing, but you may prefer the handles that typically come standard with tubing. 

Resistance bands run $10 and up. 

Powerlifting Accessories as Gifts

The sport of powerlifting comes with many many accessories. From sleeves, belts, and wraps, to bags and gear, there are many accessories that would make a powerlifter happy to unwrap on Christmas morning. These range from stocking stuffer type to personalized and sentimental. At least I find my belt sentimental. haha

Knee Sleeves

Knee sleeves provide compression and support for lower body movements. Knee sleeves just feel so good! You’ll want to size this right, so maybe you can sneakily measure your friend’s knee? These really are a great Christmas gift, but on second though, perhaps you can drop a hint and get some input on the sizing. I have used a pair of STrong knee sleeves for years, and I love them. Other good brands are SBD, Rehband, and Rogue.

knee sleeves for powerlifters
Knee sleeves make great gifts for powerlifters.

Knee sleeves for powerlifting will be around $45-85.

Weight Belt

Belts are the most fun accessory in powerlifting! Powerlifting belts come in more varieties than you can imagine: width, thickness, material, length, color, accessory decor, and level/prong. I have a lever belt and a prong. My all time favorite is my Inzer prong belt. Inzer calls their belts forever belts because they are guaranteed forever. (This is not an ad.) 

A weightlifting belt is different than a powerlifting belt, so be sure of your competitor’s sport and belt needs. This might be a gift that you let them choose, and then purchase for them. Belts are a great idea though, so keep it in your back pocket. 

The belt just like mine, the Inzer Forever 10mm, is currently selling for $129. (November 2023). Again, belts exist in a wide variety, so expect a variety of prices too. 

Squat Shoes

Squat shoes are pretty crucial for the very specific training needs of competitive powerlifters. Squat shoes come in different heel heights, different widths. There are powerlifting shoes, shoes for Olympic weightlifting, shoes for the “crossover” athlete who doesn’t want to carry a gym bag with 3 pairs of shoes like the rest of us. Anyway, these would be a great gift, and even better if you have some input from the lifter. Maybe don’t surprise them with these. 

Squat shoes typically run $100-200. These Adidas lifting shoes are the classics. Heads up, I haven’t lifted in these. I’ve long been a Chuck Taylor kinda girl. You don’t need lifted shoes for deadlifting, but for Olympic lifting, they will be really helpful.

Gym Bag

A gym bag is a highly practical gift for a powerlifting friend. While some gym bags have a lot of specific compartments, these are not nearly as important to get perfectly specced as say, shoes and a belt. This would be a great mid-priced surprise as a powerlifting gift. Expect to spend $40-80, unless you want to drop over $200 at Lululemon. But really, every serious powerlifter has a shocking collection of wraps, straps, sleeves, towels, chalk, and shoes. Gym bags are a must!

Here’s a cute cute Puma gym bag for a fraction of the expensive ones.

Barbell Collars

Barbell collars are a great stocking stuffer type powerlifting gift. You can pick different colors, different brands, and they just have to work. You don’t have to pick a particular size, and you won’t get it wrong. These are fantastic gifts for powerlifters with a home gym. While not as inexpensive as other stocking stuffers, they’re small enough to be easily wrapped and transported, unlike a squat rack. 

I have about 3 pairs of these Lock Jaw collars and I love them.

barbell collars as a stocking stuffer for a gift for a powerlifter
barbell collars as a stocking stuffer for a gift for a powerlifter

Expect to spend $12 – 50 on a pair of barbell collars. 

Personal Training Sessions with a Great Personal Trainer

If you’re more into gifting experiences and education than gifts, you can gift some training sessions with a personal trainer who coaches the power lifts. I am biased, but I think if the person you are gifting this to is on board, this is one of the best gift ideas. Personal trainers can help save time, energy, and accelerate results by helping you find your best lifts sooner. With a trainer, you can work on learning what is proper form in general, what is the best form specifically for you, and what are the best options for training programs. 

A trainer can also spot you when you are lifting heavier weights, and help answer questions in the future. 

If you are in a big city, expect to spend at least $100 a session. 

If you are interested in training, or gifting someone training, I am happy to help talk about options. You can see my 1:1 training details, programs, and plans here.

Fitness Trackers

I’m mentioning these because fitness trackers and collectible data are hot hot right now. I would LOVE to be proven wrong, but from my experience, and what I see from my clients, most data trackers do a better job with running, cardiovascular activities, heart rate data collection, and lifestyle tracking. Fitness trackers for lifting just don’t work that well. 

I highly recommend tracking your own data, but I’d suggest an app like TrainHeroic where you input your data. Trainheroic is free as an athlete, and you can input and track your data, like sets x reps, weight, and changes in your lifts over time. 

There are expertly programs available for purchase in TrainHeroic, which are priced from $15 up. In lieu of purchasing a Fitbit, tell your powerlifting friend about TrainHeroic! This is a really good gift, and if you are reading this, I think you’d love it too!

Is drinking at holiday parties making you gain weight? Read here about how alcohol affects you.

Chalk

Chalk is crucial for heavier lifts in powerlifting. Chalk helps with grip, and is a staple at any powerlifting gym. Not all gyms have chalk though, so some lifters, including home garage gym lifters, have to buy their own chalk. Liquid chalk is an option, as it is easier to clean up. I’ve heard* it’s easier to sneak into gyms that don’t allow chalk (although gyms not allowing chalk shouldn’t be allowed) since you can be a little more incognito.

Chalk is $8-15 dollars, approximately.

*Just kidding about hearing it. I’m the problem, it’s me. 🙂

Specialty Gifts for Powerlifters

If you want to get really specific into strongman and grip training, there are a variety of apparel options like lifting gear and bar grip shirts. There are specially built handgrip tools and barbell and cable attachments too. These range from $30 to over $100.

Recovery Tools

One last category of useful gifts is recovery tools. Foam rollers, triggerpoint grid foam rollers, massage guns like the Theragun, and are typically useful and portable gadgets. Massage tools, rollers and lacrosse balls are in this category too. These products and prices can vary widely from simple and inexpensive to a couple hundred dollars for some massage guns. 

It’s almost the new year! Read here about how to make new year fitness resolutions and keep them.

Powerlifting Gifts for 2025

There you have it! My exhaustive list of what to buy the powerlifter in your life for Christmas 2025. I hope something on this list has helped you find the perfect gift, in the perfect price range. If you have any questions or want a more specific suggestion, I always have opinions. 🙂 Email me! Kathryn (at) kathrynalexander.com. 

And what’s the 1 thing not to buy them? Gloves! Just don’t buy them gloves. 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

More Semi-Private Personal Training Options!

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Alexander Training is doing more semi-private personal training classes! Semi-private personal training, or small group training, is custom written training classes for small groups. It is fun, social, easy on the budget, and still highly effective strength and conditioning training.

When is Semi-Private Training?

Alexander Training currently does two semi-private training classes:

  • The Garage Squad, which is mid-day, and capped at 5 people
  • Night Class, which is in the evening and capped at 3 people

What is Semi-Private Personal Training Like?

It’s super fun, first of all! Expect a 5-10 minute warm up. From there, class is full body strength training. You’ll do a main lift, and 1-2 supersets, which means two exercises in combination.

An example class might look like:

  • 5 minutes on the treadmill, rower, or elliptical
  • 3 minutes of general lifting warm up
  • 2-3 warm up sets of the main lift, which is a belt squat on some days
  • 2 working sets on the belt squat
  • 3 sets of chest press, alternating with a seated row
  • Switch! Water break!
  • 3 sets of overhead press, superset with a step up or lunge variation
  • Abs!
  • Cooldown!

And there ya have it. A full body, fun social class. Sometimes there’s just two people signed up, sometimes more. In the class of more, you’ll work in a small group or pair.

Coach and personal trainer Chris Rios teaches some of the Garage Squad semi-private classes.

What if I Need a Modification?

Modifications are easy! We have a full, full gym. We have plenty of options for you!

If you are needing a very specific style workout or modification, it’s possible we might find that 1:1 is a better choice for you. Some of my clients start with 1:1 and move into group training. Some always prefer groups, and some do both.

It’s called “personal” training, because we make it fit you!

Is Semi-Private Training for You?

Message me and tell me about what you need here, and we’ll do a free consult to answer your questions:

What’s the best type of personal training for me?

I look forward to hearing from you!

-Kathryn

Read also: Check out my clients’ secrets for successful holidays!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Quick Note: Exercise is Quality of Life

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Just wanted to share a quick thought with you today. I am so lucky to be able to talk to so many different people with a wide variety of goals. All of them are valid!

And over and over, I am reminded of the importance of exercise for a successful life. Exercise is no longer only about aesthetics or physique.

Exercise is about health, wellness, vitality, and aging gracefully. There are mountains of research that link exercise to cognitive ability, mental and emotional health, and quality of life.

exercise is quality of life
Austin personal trainer Kathryn Alexander catches a clean

Your Turn!

Think about what your long term goals for the future are. Think about what you’d really be disappointed to leave undone. One of those is probably pouring into yourself, your health, and creating a great life!

Why not start now?

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Cheap, Fun Things to Do in Austin, Texas (2025)

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I have lived in Austin 17 years now. Wow yall, time flies! Austin has an abundance of cheap, fun things to do, especially in this time of the year. It’s not too hot yet, we even get some rainy and cool days, and everything just seems fun!

I am a personal trainer in Austin, so I am partial to active and outdoor activities like swimming, and hiking. This list includes many of those, but also includes cultural and artsy cheap things too! 

Side note: it’s football season, yall! Go cheer on the Longhorns!! Hook em! 🤘🏼

University of Texas Austin football UT
Gameday at UT! Bring your water and a clear plastic bag. HOOK ‘EM!!

Top Budget-Friendly Activities & Attractions in Austin, Texas

Of course, top on my list of cheap, fun things to do in Austin is going to gyms. There is such a fit and active culture in Austin, that you could go to a new gym practically every day. That actually wouldn’t be cheap. So, to help you start your gym quest here, this is a list I made of my 5 favorite gyms in Austin.

​Moving beyond gyms, here are the best cheap fun things to do in Austin, especially when it is hot hot!

Zilker Metropolitan Park & Lady Bird Lake Area

  1. Zilker Park – A great place for the whole family. You can have picnics, play frisbee, or enjoy people-watching near downtown Austin.
  2. Barton Springs Pool – A natural spring-fed pool with a low admission fee; perfect in summer. Way more fun than going to a movie theater! Though the Alamo Drafthouse is pretty cool.
  3. UMLAUF Sculpture Garden – Enjoy works by local and international artists; often has free admission days.
  4. Zilker Botanical Garden – Inexpensive, peaceful, and a perfect place for a self-guided tour.
  5. Kayaking or Paddleboarding on Lady Bird Lake – Affordable rentals or bring your own gear.
  6. Roy Butler Hike and Bike Trail – A scenic bike trail around the lake with skyline views.
  7. Austin Nature & Science Center – A great way to entertain kids with free admission.
  8. Barton Creek Greenbelt – Hike to Twin Falls or Sculpture Falls; some of the best outdoor adventures.
cheap fun things to do in Austin. Barton Springs Pool
Barton Springs Pool might be my favorite place on earth. Near downtown Texas, these natural springs are a dream.

Art, Culture & History

  1. Texas State Capitol Building – Free self-guided tours of this iconic piece of Texas history.
  2. Blanton Museum of Art – Often offers free admission on Thursdays.
  3. Contemporary Austin (Laguna Gloria) – Outdoor sculptures meet modern art; check for affordable options.
  4. Tejano Walking Trail – A history-rich route through East Austin, showcasing local artists and culture.
  5. Street Art Tour – Visit famous murals like “I love you so much” or “Greetings from Austin.”
  6. Mexican Free-Tailed Bats – Watch the evening bat emergence at Congress Avenue Bridge or South Congress Bridge—a must-see free thing in summer.
  7. Bullock Texas State History Museum – Offers free museums days and is a fun field trip experience.
  8. University of Texas at Austin – Explore the historic campus with art galleries, museums, and the Texas Memorial Museum (sometimes free).

Food & Drink (Budget-Friendly)

  1. East Austin Food Trucks – Try tacos, BBQ, and fusion food from some of the best in town.
  2. Rainey Street – Lined with bungalow bars and affordable things to food trailers, restaurants and bars.
  3. Downtown Austin Farmers Markets – Support local, grab breakfast, and enjoy live music.
  4. South Congress Avenue – Browse quirky shops and grab coffee from a food truck. Don’t forget your cowboy boots!
  5. Picnic in Zilker with Food Truck Eats – Grab food nearby and enjoy a chill afternoon.
Tourists on South Congress, in front of the Austin Motel.
Tourists on South Congress, in front of the Austin Motel.

Parks, Views & Natural Wonders

  1. Mount Bonnell – The highest point in Austin and one of the best places for a beautiful sunset.
  2. Mayfield Park – Walk among peacocks and lily ponds; free and serene.
  3. Lake Austin or the Colorado River – Enjoy the scenic views or fish along the banks.
  4. Round Rock’s Playgrounds & Water Features – A short trip for a free family day.
  5. Hill Country Drive – Explore the outskirts of Austin for wildflowers, trails, and wineries (many with free admission for tastings or music).

Here’s a comprehensive list I made of Austin hiking trails with water. This was last summer. We’ve just had rain recently so these places should be flowing.

Music & Entertainment

  1. Austin City Limits Live at The Moody Theater – ACL is a big part of why Austin is the live music capital of the world! ACL has live tapings, special events and sometimes free shows.
  2. Free Summer Concerts at Zilker Park – A great way to experience local music and culture.
  3. Outdoor Movie Nights – Free things like movie screenings in parks or downtown Austin.
  4. Alamo Drafthouse (Early Showings) – Catch a movie at a discount price for a fun indoor option.
  5. Museums on the Cheap – Keep an eye on museums offering general admission discounts or monthly free museums nights.
Kathryn Alexander, Austin personal trainer, at Austin City Limits (ACL).
I was lucky enough to see Jelly Roll at ACL in 2024.

Tips for the Best Time in Austin on a Budget

  • Visit in the summer months for free festivals, bat watching, and sunset swims.
  • Many places offer free admission days—check websites or tourism boards. The Blanton Museum of Art often does free Thursdays.
  • For inexpensive things, download free walking tour apps or follow the city’s park events calendar.
  • If you’re into photography, sunsets at Mount Bonnell, mural hunting in East Austin, or Lady Bird Lake skyline views are unbeatable.

Cheap, Fun Things to do in Austin: Did I Miss Any?

If I missed any of your favorite cheap fun things, to do in Austin, let me know! I am always up for new adventures! Hope you have a great and healthy summer!

This isn’t free, but this is my favorite: tubing near Austin.

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How To Find The Best Personal Trainer For You (2025)

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How to find the best personal trainer for you: a complete guide to getting the best personal trainer to help you reach your goals.

As briefly as possible, I am going to outline this process. It’s mostly 3 important steps. 

  1. Think about what you want
  2. Do research on personal trainers or strength coaches near you
  3. Reach out to potential trainers you are interested and see what new options you have 

Of course there are a few more steps in this, but that will get you 90% of the way there.

Think About What You Want 

I know this sounds obvious. You’re probably like, “Kathryn I know what I want.”

But I really want you to sit down and think about what you want, guilt free. Not what you are expected to want, not what you wanted last year, but what you genuinely want right now. As you changed, your goals can change. You might think the world wants one particular thing for you but let that roll off your back. 

happy client of Kathryn Alexander personal trainer Austin
happy client of Kathryn Alexander personal trainer in Austin
set your goals - write them down
set your goals – write them down!

What do YOU want now? 

If you’re having trouble with this, I want you to answer these questions as selfishly as possible: 

How do I want to feel? Is that any different than I feel right now?

Why is this important to me? What does it open up for me? Is it increase self-confidence? Is it ability to do a physical activity I want? Pickleball? Sports with the kids? Feel like a babe at the beach?

Also think about what you want as far as your schedule? Do you want to run a couple days a week? Do you enjoy lifting? Do you want to try out a new gym that you’ve seen while driving around town?

I have occasionally have clients who just cannot answer any of these questions because they’re not used to being honest about what they actually want. That makes me really sad because you get to choose what you want for your body.

Do Research on Personal Trainers Near You

Make use of google, ChatGPT, Reddit if that’s your thing. Look around town and see who has genuinely happy clients. Google “personal trainer Austin” or “Austin personal trainer” or “Kathryn Alexander personal trainer” 😉

Here is an important caveat: I want you to be open minded. I want you to know you do not have to train with someone who looks like you. Many trainers are very muscular, and you are not in danger of looking like that unless you try really, really hard.

Those people can probably actually help you a lot,even if your goal is to gain just a little bit of muscle.

It’s totally OK if as a woman you want a female personal trainer or if you have a preference either way. But I want you to know plenty of male trainers can help women and female trainers can help men.

I’ve trained many male and female clients much stronger than me. I’ve helped people put on more muscle than I’ve put on.

Remember, you’re still going to do the work. A smart experienced trainer just helps you avoid the mistakes, helps you structure your program so that is going to be effective and not waste time.

Lots of people can help you do that. They don’t have to look exactly like you to be able to help you do that. Remember, once you find the best personal trainer for you, they’ll help you reach your goals, not theirs.

how to find the best personal trainer for you

Reach Out to Potential Trainers

Reach out to these trainers and set up an appointment to talk to them about what you want. Let them tell you their options. Personal trainers are getting very creative these days with how they can help you.

For example, the training app I use, TrainHeroic, allows me to do really great hybrid training. I have clients who drive in a long way to see me once or twice a month. I have others who see me three times a week in a group setting. I have some who see me one on one.

Those are obviously all different price points and different levels of involvement. You might not need anything except for a little push and a little structure. You might also need both your hands held for a good couple months. Totally depends on you. 

As you talk to a potential trainer, note how responsive they are, how available they are and if they genuinely seem interested in helping you. You can ask if they have trained people with similar goals.

You can ask if you feel like they could help you. An honest trainer will tell you when they cannot. For example, I am not a bodybuilding coach. If someone wants to compete in bodybuilding, I know that they can find a coach that’s a better match for them. Ask me, I’ll give you referrals and help you find the best personal trainer for you.

Choose Your Trainer

From here, you just use your gut and choose a trainer you like. If your schedule lines up, and you believe they can help you, then it’s GO TIME!

If you’d like to talk to me about training, message me, and let’s talk about your goals! I am a personal trainer in Austin, Texas, but I can work with people all over the world. Let’s discuss if that works for you.

I can’t wait to hear about your success stories as you get on the path toward your goals!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

New Semi-Private Training! & Fall Fitness Sale!

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I am so excited to tell you I’m running a FALL FITNESS SALE at Alexander Training!

fall fitness sale

New Semi-Private Training

Alexander Training is running back to school sales on semi-private training and 1:1 personal training! 

Fall Fitness Sale

Because of huge demand for night classes, this NEW semi-private personal training class is happening at night at Big Tex Gym.

This is still custom personal training, and it is capped at 3 people per session. It is full body strength and conditioning training, and will help you lose fat, build muscle, and increase your conditioning and improve health.

Now through October 5 , buy 5 for the price of 4! That’s a savings of $85! 

**You can still go session by session at the regular price; you do not have to do a package if you’d rather one at at time!

FAQ

Do I have to find people to share the class with?

NO! Just sign up as you normally would, and up to two other exercisers can too.

What if I’m the only one signed up?

Then you get a 1:1 session at the semi-private rate!

Will I love it??

YASSSS!!!

Let’s Get You Started!

For new clients, let’s schedule you a free consult first to make sure semi-private training is the best plan for you. Click here to get that on the books this week!

Let me in on the fun!!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

PS – if you’d like to train but our schedules or philosophies don’t align, I am happy to help you find the best personal trainer for you!

Fun Workouts at Home Without Equipment

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Fun workouts at home without equipment are entirely possible with a little bit of creativity and a little bit of energy. If you have followed me for any length of time, you know that I am a big advocate of doing exercise however you can. I love it when my clients have a gym membership but also get workouts at home. 

Fun workouts at home without equipment with Kathryn Alexander personal Trainer
Fun workouts at home without equipment

The thing is, you can get effective work done at home with just your bodyweight. If you are interested in a bodyweight workout at home, this post is for you! 

Why Home Workouts Work

At-home workout routines are a great way to add more physical activity into your day without leaving the comfort of your living room. Home bodyweight workouts can strengthen your entire body, raise your heart rate, and help you live a healthier, happier life.

The good news is, home workouts have numerous benefits: they save money, save time, and let you exercise in the comfort of your home. Using your own body weight is one of the best ways to challenge your entire body.

  • Perfect for any fitness level
  • Easy to adapt into a simple routine
  • Great for young athletes and adults alike who need to practice and reinforce fundamental movement skills

The best part? You don’t need anything except space to move and a willingness to start.

Full-Body Workout with Bodyweight Exercises

A full-body workout is possible without equipment—you just need proper form and attention to body position. Here are some strength-building moves you can try:

Bodyweight Squats

  • Starting position: feet shoulder-width apart.
  • keep your back straight and spine neutral
  • arms in front of you
  • break at the hips to initiate squat
  • sit deep into heels
  • squeeze big toe into the ground as you stand
squat, no weight added

Advanced: Jump Squats

  • do bodyweight squats first to warm up! Don’t skip this.
  • with your arms in front of your chest, do a quick squat: bend at hips, sink back into heels
  • drive up and jump from this position
  • arms can stay where they are or extend toward ceiling
  • do not throw your arms down as you jump up
  • land softly
Squat jump! Kathryn from Alexander Training

Reverse Lunges

  • from a tall standing position, step one foot behind you
  • step as if you are on railroad tracks, not a tight rope
  • aim to land with a 90 degree angle in both knees
  • knee should be close to the floor but not touching
  • press into the ground through your heel and big toe, and squeeze your glute to return to your start position
  • it is up to you if you’d like to complete all on your right leg and then switch to your left, or alternate
  • reverse lunges are great for building strong legs
reverse lunges, done at home with no extra workout equipment

Plank Walk Out

  • from a standing position, reach down to touch the floor
  • walk your hands out away from your feet, until you are in plank or pushup position
  • the farther the you walk your hands out, the tougher this is
  • walk your hands back in close to your feet
  • stand all the way up
plank walk outs, harder than they look!

Good Morning

  • Optionally, you can hold a dumbbell, book, backpack, willing pet or small child at your chest
  • keep your torso tight and neutral, not bending or flexing the spine
  • keeping your whole feet flat on the ground, hinge at the hips and send your hips behind you
  • keep your torso tight and aim to feel a stretch in your hamstrings
  • squeeze your glutes to push your hips back under you
  • repeat for as many reps as is your goal
  • good mornings are mostly posterior, as they work your hamstrings, glutes back and core
Good mornings, done by Kathryn Alexander, Austin personal trainer

These moves work nearly every muscle group and give you a good workout at home with no equipment.

If you do want to start a home gym and need ideas for where to start, check out my list of home gym essentials.

Here’s a full body band workout at home if you are looking for more ideas.

A Simple 20-Minute Home Workout

Using those exercises, try this quick 20-minute home workout you can do in the comfort of your home:

Warm-Up (3 minutes)

  • March in place, do body weight squats, easy lunges. You can dance around, hop side to side. I’ve even known clients to do belly dancing or Zumba to get moving.
  • Add dynamic stretches to prepare your muscle groups.

Strength Circuit (12 minutes)

Complete 3 rounds of:

  • 10 squats
  • 10 jump squats – OPTIONAL because these are advanced
  • 10 jump lunges per right leg and left leg
  • 10 plank walk outs
  • 12 good mornings

Core Work (3 minutes)

Side plank variations (breathe!) or bicycle crunches.

Cool Down (2 minutes)

Stretch the entire body, breathing deeply to lower your heart rate. Do some diaphragmatic breathing.

Adjust intensity with more or fewer reps depending on your fitness level. The best way to improve is to master proper form before adding speed or volume.

Creative and Fun At-Home Options For Workouts

Not every exercise routine has to feel like “exercise.” Here are plenty of ways to make it fun:

  • Build a family obstacle course in the comfort of your living room. I remember couch cushion forts growing up.
  • Dance! Put on good music and dance. I always recommend Britney Spears. A fun way to engage your entire body.
  • Use resistance bands if you want variety without bigger gym equipment.
  • Turn everyday movements into a good workout—stairs, balance drills, or dance breaks.

Pro Tips for Success

  • Aim for ideal form. it’s the safest way to train, avoid injury and avoid wasting time. 
  • BUT do not be scared to move. Don’t let fear of not being perfect stop you.
  • I’ve spent 20 years in the fitness industry now, and I can tell you that steady work done consistently beats crazy bouts of exercise (getting beach ready!) in the long run.
  • Even a little bit of movement daily leads to long-term success.

Get Your Workout In!

You don’t need all the gym equipment or a gym membership to stay fit. I mean, it’s fun and I encourage it. BUT do not let it stop you if you don’t make it to the gym frequently!

With just your own body weight, a simple routine, and a little creativity, you can train your entire body right at home. From strength-building moves like jump squats and lunges to stretches and cooling down, there are plenty of ways to enjoy workouts in the comfort of your home.

Start today, stay consistent, recruit your family, and enjoy stronger muscles, a healthier heart rate, and ultimately, happier lives.

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Back to School Sale!

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Back to school sale personal training Austin

Don’t let the kids have all the fun, yall!

Alexander Training is running back to school sales on semi-private training and 1:1 personal training! 

Semi-Private Training Sale

My Semi-Private personal training is called The Garage Squad. (We still meet out of Big Tex Gym).

This is still custom personal training, and it is capped at 5 per session. You’ll do full body strength and conditioning training, which is aimed at building muscle, losing fat and increasing health.

Now through September 15, buy 4 for the price of 3! That’s a savings of $45! 

Let’s Get You Started!

For new clients, let’s schedule you a free consult first to make sure The Garage Squad is the best plan for you. Click here to get that on the books this week!

Let me in on the fun!!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Love Notes, Volume 3

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If you’ve been around here a while, you know I call my happy client feedback love notes. When people fall in love with the process, I can’t help but see it as a love note.

Here’s the most recent loves notes, from August 2025.

Shorts Too Big

shorts too big, happy client text
Shorts too big, happy client text

So this one is fun! It’s the best to get the feedback about results from all the effort you’ve put in! This was from a summer of lifting and eating well, resulting in her shorts being too big!

Happy With the Process

happy client of Kathryn Alexander, Austin personal trainer
happy client of Kathryn Alexander, Austin personal trainer

The above client is just happy with the process. She did her first solo workout, found all the machines and completed all the exercises, and had a great day as a result!

Also, it’s August. Back to school time!

Finally, she worked hard, was a little sore, and rebounded into feeling amazing!! Yall, I live for this. If you have this kind of feedback from me, tell me!

Recovery + a Win

recovery and a post workout win
recovery and a post workout win

This client of mine worked so hard, I wanted to check on her after. She is busy, work was crazy, and she was tired. But here we are, after the rested and recuperated. I am so proud of her!

Want more Love Notes? Check out Volume 1 and Volume 2 here.

Personal Training in Austin

All of these clients are 1:1 personal training clients of mine in Austin, Texas. They each have their own crazy busy lives, goals, and time constraints, but are all making their health and future a priority. And gosh, they make my job great; they make me feel like the best personal trainer ever! I’m very blessed.

Your Turn?

If you’d like to make your own future of strength, read below!

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Core Strength Exercises: Dumbbells Edition

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Core Strength Exercises: dumbbells edition. I’m going to show you a core strength routine you can do at home with just one or two dumbbells, including video tutorials. If you want to stick around after that, I’ll explain a little more about abdominal and core anatomy. 

First things, first though! 

Core workouts and ab training are all the rage these days. To be honest, it probably never goes out of style, but in summer, people are a little more aware of their abs. There are beach trips, bikinis, and less clothing, because, let’s be real: if you are in Austin, Texas, like I am, it is hot!! 

core strength exercises dumbbells with Kathryn Alexander Training
core strength exercises dumbbells with Kathryn Alexander Training

Two quick things to note: 

1- “Core” refers to your whole trunk region. Core is abs, back, and a lot of quality core work truly involves glutes and limbs. Core is not just ab muscles. Some of these exercises will be more typical ab work, but when I reference core, I am talking about the whole core, not just abs.

2 – Core strength is great for many reasons, not just aesthetics. To be clear, I totally get aesthetic goals too. I want you to love how you look! But please also know having a strong core is also great to help you live with a healthy, pain free back. No exercises can really “bullet-proof” or “injury proof” you, but having a strong core will help you fight having a sedentary job, which many of us do, and help us keep pain at bay. 

Alright, so here we go! On to the core strength exercises!

Core Strength Exercises: Dumbbells

Below you’ll see 6 exercises and 3 stretches. I’ll split them up into supersets, meaning you’ll alternate two exercises and finish those before moving on to the next. You’ll finish with the 3 stretches. Start with 3×5-10 (3 sets of 5 to 10 reps each). You can modify if you need. 

For example, you’ll see crunches (A1) and Bicycle crunches (A2). Do A1, then A2. Then A1, then A2, until you’ve done all the sets you were aiming to do. Then move on to the B exercises.

A1. Crunches

  • lay on your back, supporting your head if you choose
  • using your abs, think about bringing your ribs closer to your hip bones
  • this is not a sit-up; it’s a partial range of motion crunch

A2. Bicycle Crunch

  • lay on your back, with your knees bent and feet off the ground
  • hands can be by your ears or crossing your chest
  • extend your left leg straight, and twist your left shoulders toward your right knee
  • alternate, bringing your left knee back in, and extending your right leg
  • now, crunch your right shoulders toward your left knee

B1. Turkish get up sit up

  • lay on your back on the floor
  • start with no weight or a very light (5 pound) weight
  • extend your right arm straight (with the weight, or no weight), like it’s helium toward the ceiling
  • bend your right knee with foot flat on the floor
  • extend your left arm and leg out to your side at about a 45° angle on the floor
  • push through your right foot, pushing the dumbbell/hand to the ceiling
  • use your core to roll up on to your left elbow
  • your finish will be when you are sitting, right arm straight toward the sky, and left arm on the ground. Back straight!
  • now roll back down and repeat

This sounds complicated but you’ll get the hand of it. Think of it like a weighted, cross body dumbbell crunch.

B2. Bird Dog

  • start in 4 point position (hands and knees on ground, knees under hips, hands under shoulders) 
  • control your torso so your back is flat and tight
  • pretend you are balancing red wine on your back and wearing your favorite white cashmere $$$ shirt
  • extend your right arm trying to resist movement in the torso
  • return to start position
  • repeat with all limbs
  • to increase the challenge, do right arm + left leg together, then left arm + right leg at the same time

If you wanna get super crazy here, set up like normal, then pick your knees up off the ground just an inch. This is way hard! Let me know if you try this 🙂

C1. Plank position weight drag

  • start at the top of pushup position (arms straight)
  • keep your body in a straight line from shoulders to heels
  • position a weight under your left armpit/chest area
  • with your right hand, drag it under to your right side
  • now, with your left hand, drag the weight from the right side of your body back to the left side
  • that is one rep. You’ll feel your whole body with these! 🙂

If you want more plank exercises, here’s a whole bunch of them!

C2. Russian Twist

  • sit on the floor with your knees bent and feet flat
  • hold a dumbbell or light weight right on top of your chest with both hands
  • lean back slightly until you form a V-shape between your torso and thighs
  • rotate your torso to the right, until your shoulders face that direction
  • rotate back toward the center, then the left
  • weight stays right on your chest, not out in front of you
  • you might feel your hip flexors here and that’s ok
  • that is one rep

D1. Hip Stretch

  • lay on your back
  • extend your left leg over toward the right side of your body
  • your shoulders will be flat on the ground but your hips will be shifted to your right side
  • sit into this position for 20-30 seconds
  • then bring your left leg back to your flat starting position, and repeat with your right leg

D2. Child’s Pose

  • start from a 4 point position on the ground
  • knees will be wider than your hips
  • bend at the hips and knees to sit back on your legs
  • rest your head on the ground (on a clean mat or a paper towel, please please)

D3. McKenzie Press

  • lie face down on the floor or a mat (prone position).
  • lace your hands under your chest, as if setting up for a push-up
  • keep your legs straight and relaxed with the tops of your feet on the ground.
  • slowly press your upper body up using your arms, while keeping your hips on the ground.
  • extend your elbows as much as your flexibility and comfort allow.
  • keep your back muscles relaxed—let your arms do the work.
  • unclench your glutes!
  • hold at the top for 1–2 seconds, then lower back down slowly.
  • repeat for 5–10 reps

Note for the McKenzie press: stop if pain worsens or spreads down the legs.

Do not force the extension—go only as far as is comfortable.

Important Tips for the Dumbbell Core Exercises

Focus on quality here. I’d rather you get the movement down really well, and focus on quality. THEN you can add lighter weights, or one light weight. The focus is going to be on the mind-muscle connection here. For example, when you crunch, think about making it a very good quality rep where you feel your abs, rather than just moving your shoulders from point A to point B. 

Depending on your fitness level and equipment availability, you can actually even do a lot of these without weights, or just body weight. You can add this to your home workouts!

What Muscles Do Core Exercises Work?

Now let’s discuss each exercise. I’ll explain why I chose them, and what muscles they work. As I mentioned above, the core muscles are a crucial group that support your entire body, helping with daily activities, sports performance, and overall fitness goals.

A strong core improves balance, core stability, and reduces the risk of injury, especially lower back pain. The main abdominal muscles include the rectus abdominis, responsible for what people call upper abs and lower abs; the transverse abdominis, one of the deep core muscles that stabilize the spine; and the external obliques, important for rotational strength.

Core muscles that are typically considered “back” muscles are the erector spinae, which run alongside the spine. Also in the core and acting around the spine are the quadratus lumborum, multifidus, and latissimus dorsi (lats).

Core strength doesn’t come from just doing ab workouts; it involves core training that targets multiple muscle groups. Using a pair of dumbbells, exercises like the dumbbell Russian twist, dumbbell side bend, and plank row are some of the best core exercises for a stronger core. 

Here’s a whole leg workout you can do with dumbbells at home.

Try These Core Strength Exercises!

There you have it! These are some of the best dumbbell exercises for your core, and it can all be done with a single dumbbell. 

A dumbbell abs workout can be a great way to challenge your core moves, especially when using progressive overload with heavier weights or added weight from an adjustable dumbbell.

Whether you’re at the starting position of your fitness journey or training for better performance, combining bodyweight exercises, dumbbell workouts, and proper nutrition will lead to visible abs and a better balance between upper body strength and lower body stability. Always use proper form, keep your shoulder blades engaged, and remember—light weight with control often beats sloppy reps with heavier weights.

Let me know how you like this core routine if you do it! I love hearing what works for people and what you learn from it.

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

Are you still in the search for a personal trainer? I can help you find the best personal trainer for you!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

This Summer in Austin

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This summer in Austin has been pretty atypical. We have barely cracked 100 degrees. We got rain in July, so much rain in July. The Texas ground needed the rain, but it came in devastating floods. 

Meanwhile, Texans travel. I have a client at Lake Como now, and a client at boot camp. One has been to Disneyland, and another to Disney World. I’ve never done either; I’m more of a camper. 

But here we are: everyone’s life going in a different direction. The gym is hard to predict these days. It’ll be so slow one morning, and then crazy busy an hour later. I don’t understand the pattern of Austinites these days.

I Hope You Exercise

The one constant I hope you, and my clients keep, is exercise. 

Like I mentioned here, there is a time for everything under the sun. A time to toil, a time to rest. A time to grieve and a time to heal.

Exercise can be a catalyst to all of the above. A healthy body feeds a healthy mind. 

Summer in Austin
Summer in Austin. Barton Springs Pool!

Your exercise might look different on vacation than at home or in a gym, but I hope you remember to keep something in your schedule. It can be a quick pushup-pullup-lunge circuit, or a walk on the beach. It can be a run if that’s what your heart needs, or a slow down & stretch session. 

August update: it’s real hot 🔥 If you want an indoor core strength routine you can do with dumbbells, click here!

Let’s Exercise Together

If you need guidance or a push to get started, I’d love to help you. There are many ways to work together, and it’s called “personal” because it really is. 

Ways to work together:

  • 1:1 training where we work exactly on a custom plan for you
  • Semi-private group training, where the group is 2-5 people with similar goals
  • Online training where you do either a custom plan, or a team plan that that reflects your goals

If you’d like to get started, tell me a little bit more about you here, and I’ll be in touch within a day.

Wishing you happy summer days and peace!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

My Favorite Fitness Prime Deals

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It’s Amazon Prime Days! Here are a few of my favorite fitness prime deals. Many of these are affiliate links, but I have used bought, used and loved all of these. So, here we go: the best fitness prime deals!

My Favorite Amazon Fitness Prime Deals

A handgrip dynamometer is one of my favorite tools for many reasons and purposes. It’s a quick, easy and safe strength test. It’ll give you insights to your nervous system, and it’s a fun party trick. I keep mine by my coffee maker and test it in the mornings.

I had a few people over to eat a few weeks ago, and I stepped outside to check the progress of the corn hole game. Came back in to everyone testing their handgrip strength 😂

handgrip amazon fitness prime deal

Resistance bands. These aren’t terribly expensive, somewhere around mid twenties, which is great because you’ll want to replace them every so often. I made a Texas mistake and left mine in my garage. It’s pretty hot. I’ll be ordering more, and they’ll live inside now. I also always have NT Loops, which I link to below.

resistance bands fitness prime deal
resistance bands fitness prime deal
amazon prime resistance bands
amazon prime resistance bands

Household Amazon Prime Finds

This isn’t technically a fitness find, but let’s be real: a fitness girl needs her caffeine. I have Community Coffee on subscription to my house. It’s my favorite coffee ever. Every time I branch out, I come back to my Louisiana roots.

community coffee prime deal
Community Coffee prime deal

This WiFi Freezer Thermometer Alarm is brilliant. It will alert you if your freezer goes out of the range you set. There are no subscription fees, easy set up, I’m sold. It also works for refrigerators, hot tubs, etc.

thermometer for meat freezer
thermometer for meat freezer
thermometer for meat freezer amazon
thermometer for meat freezer amazon

The Govee Bluetooth Hygrometer Thermometer is similar to the above temperature monitoring system. This one is bluetooth. It might seem like overkill to have both, but I appreciate how portable these are. I have two and rotate them. I’ve even used it for a guest room to make sure I know they are comfortable.

Muscle Floss Bands are great for increasing circulation, alleviating pain, and improving mobility and recovery. These have a really great upside with very little or no risk. I use them anytime I have a sore joint.

floss bands amazon prime deals
floss bands amazon prime deals

Ear buds totally save the day when you’re in a gym where the music isn’t right. Ain’t nobody got time for that. I use these in coworking spaces too, when I’m updating my clients’ workouts.

JBL fitness prime deal
JBL fitness prime deal

My Non Prime Day Favorites

NT Loops Mini Bands. These are cloth bands that add resistance and enhance any exercise. Like I mentioned earlier, I had a solar event in my garage apparently, and had a band melt. It was NOT the NT Loops, which is another reason I’ll keep NT Loops around as a staple. They are hardy and so useful.

You can find the Long Loop Resistance Bands or the full set of both mini bands and long loop bands.

NT Loops by Nick Tumminello
NT Loops by Nick Tumminello

Did I Miss Any Prime Finds?

Let me know if so! I’d love to hear about your favorites!

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Love Notes, Volume 2

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Love Notes, Volume 2.

I call all my happy correspondence with clients “love notes”. No kidding, it makes me so happy to hear my clients’ happiness and success. 💕

I thought I’d share some of them with you.

Vacation Oopsie; Clothes Too Big

Vacation Oopsie. Clothes too big. love notes. client success stories
Vacation oopsie! Oh well, now you get to go shopping!

This is one of my favorites. When packing for Disney, my client didn’t account for getting smaller, and packing only too-big clothes now. Oh well! Enjoy shopping, Kate!

“OMG Do You Lift?”

omg do you lift? love notes. client success stories
OMG Do you lift?

Getting recognized for all the hard work you put in feels pretty sweet, not gonna lie! This one made me super happy to get! Way to earn it, Misty!

My Body Feels Amazing

love notes. client testimonials
I have boundless energy
love notes. client testimonials
Same client, same happy results!

My body feels amazing… and I have boundless energy. Yall, this one hit me! Isn’t that what we all want? This guy has been working so hard, so consistently, and prioritizing eating well. He eats enough protein, particularly steak, which is jam packed with nutrients and highly satiating.

I’m always super appreciative when clients give me credit like this, but the truth is, I can give anyone the best plan, but they do alllll the work. He did all the work and is reaping the benefits.

More Success Stories

If you’d like to check out more success stories, check out these client testimonials.

And here’s Love Notes, Volume 1.

Want to Write Your Own Success Story?

Let me help you! Let’s do a free consult and see if I can get you to where strangers in the bathroom compliment you! Start here!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

The Best 5 Chest Exercises: Top 5 You Should Be Doing

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Announcing that you know the best 5 chest exercises might be met with some debate, and I generally refrain from telling people what they should do. BUT, in this case, I can tell you 5 of the best exercises you can be doing to build your chest! 

Kathryn Alexander Austin personal trainer
Kathryn Alexander Austin personal trainer

Working your chest is so fun! I really didn’t fully appreciate this until somewhere around 2018, when I had a minor disc injury. I took time off the deadlifts and squats, and focused on upper body, including bench press. It became my strongest lift. Turning a lift that was your nemesis into one of your strongest is FUN. 

Why Working Chest is Fun

Working your chest is fun! It’s classic, it’s primal, and it just feels good! After you get a great chest workout, you’ll get a nice pump. It’s immediate gratification – it tells you what you’ll look like in the future, if you keep going. 

When you do keep going, you get stronger, feel more powerful, have better posture, and healthier shoulders. It’s a win-win. A strong chest enhances your upper body strength and makes full-body workouts feel easier and builds confidence. 

Besides, the chest is a highly visible muscle group, and developing it creates that wide, strong upper body look that’s especially noticeable in T-shirts or at the beach. Let me tell ya, it’s water season in Austin. It’s hot here and people are jumping in lakes! 

Finally, everyone’s going to ask you, “how much ya bench?!” It’s the go to lifting question. Doesn’t matter if you’re a powerlifter, cross fitter, or recreational lifter. People will ask about your bench. It’s fun to have an answer you’re proud of!

Kathryn Alexander spots bench press
Kathryn Alexander spots bench press

The Best 5 Chest Exercises

At the bottom of this post, I’ll explain more about chest anatomy for you nerds. But for now, let’s get right into the top 5 chest exercises:

1. Flat Barbell Bench Press

Like I mentioned earlier, this is the daddy of all chest exercises. Maybe of all the classic lifts. Every one’s going to ask what you bench, it’s an easy metric as you’ll see it in weight rooms, at the NFL combine, etc. The barbell bench is a great exercise to work on. 

  • Targets: Mid chest muscles, pectoralis major, anterior deltoids, and triceps
  • Why it’s essential: A staple compound exercise for building overall strength and chest size. It’s one of the best ways to lift heavy weight and track progress. Classic compound exercise for building mass and strength; allows for heavy loading.

2. Incline Bench Press

  • Targets: Upper chest (clavicular head of the pectoralis major), anterior deltoids
  • Why it’s a best exercise: Pressing at an incline (30–45°) works the upper chest more directly than a flat bench press.
  • Tips: Keep your shoulder blades retracted, press in a straight line, and use heavier weights over time for strength training.
  • The incline bench press is going to be a bit harder than the flat bench. Know that going into it. It feels good! It feels powerful! It’s fun! But you won’t lift quite as heavy here as on your flat bench press. 

3. Dumbbell Press/Incline Dumbbell Press

  • Targets: Chest/Upper chest, anterior deltoids, and triceps assist
  • Why it works: A pair of dumbbells gives you a larger range of motion, which leads to better muscle growth and recruitment of the chest musculature. It builds the upper portion of the chest for a fuller look; dumbbells allow for a better range of motion.
  • Variation: Great for those who prefer resistance training with more control

4. Cable Chest Fly (High Cable Fly)

  • Targets: Inner and lower chest, pectoralis minor
  • Why it’s a favorite: Cable machines keep constant tension on the chest throughout the movement. Isolates the chest muscles while keeping constant tension. 
  • Tip: Adjust the cables to hit different angles and emphasize the full chest muscle groups.
  • the cable fly is sometimes hard to set up, depending on your gym. It might require you to use the spot of 2 exercises since you’re using 2 cable stacks. If this is the case, look for a cable fly machine, pec deck, or even grab dumbbells for your fly.

5. Push-Ups (Incline, Decline, and Seal Push-Ups)

  • Targets: Full chest, core-strength exercises. Pushups are a great way to build upper body strength in full-body workouts. They are bodyweight, versatile, and effective. Easily modified for any fitness level.
  • Why it’s effective: Uses your own body weight, can be done anywhere—even on a park bench or tree branch!
    • Incline push-ups emphasize the lower chest
  • One-leg push-ups increase core and lower body engagement
  • Elevate your feet to target the upper chest, or add a weight plate or band for more resistance.
  • Here’s a comprehensive post on how to do pushups and pushup variations.

Bonus! Dips (Chest Version)

  • Target: Lower chest, triceps.
  • Why it’s great: Excellent bodyweight exercise for depth and strength in the lower pecs.
  • Tip: Lean forward slightly and flare your elbows a bit to target the chest more than the triceps.

Here are 5 of the best chest exercises for muscle growth, strength, and definition. These target the upper chest, lower chest, and the full chest muscles, and they are great choices for chest day, whether you’re training for aesthetics or performance.

Bonus Chest Training Tips for Best Results

Train chest 1–2 times per week in a full-body workout or split routine. Include both compound and isolation movements

Most importantly, use a progressive overload strategy in your strength training. You won’t make change without pushing progress.

Finally, use free weights and machines (like cable machines) on your accessory work for variety and constant tension.

best 5 chest exercises
best 5 chest exercises

What Muscles to Chest Exercises Work?

Chest presses, whether done with dumbbells, a barbell, or a machine, are a compound exercise that primarily works the pectoralis major, the large fan-shaped chest muscle responsible for pushing movements.

Here are the main muscle groups worked during a chest press:

Primary Muscles (Prime Movers):

  • Pectoralis Major
    • Clavicular head (upper chest) – more engaged in incline presses
    • Sternal head (middle/lower chest) – emphasized in flat and decline presses

Secondary Muscles (Synergists):

  • Anterior Deltoids (front shoulders)
    Help lift and stabilize the arms during the press.
  • Triceps Brachii (back of the upper arm)
    Assist in extending the elbow during the press.

Stabilizer Muscles:

  • Pectoralis Minor (beneath the major)
    Helps stabilize the shoulder joint.
  • Serratus Anterior
    Assists in scapular movement and stabilization.
  • Rotator Cuff Muscles (e.g., infraspinatus, teres minor)
    Help stabilize the shoulder joint during pressing.
  • Core Muscles (e.g., rectus abdominis, obliques, transverse abdominis)
    Especially engaged when doing chest presses on a weight bench or with free weights for good posture and balance.

The Best 5 Chest Exercises

There you have it! My 5 best chest exercise recommendations for building a strong chest, increasing upper body strength, and enhancing overall muscle growth. To get the best results, include different angles (flat, incline, decline), and focus on proper form and a full range of motion on these exercises.

Best Triceps Exercises for Women

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Let’s Lift! Personal Training Spots Open at Big Tex Gym

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Kathryn Alexander Austin personal trainer
Kathryn Alexander Austin personal trainer

Hey y’all! Checking in from Big Tex Gym here in Austin, Texas—the best place to get strong, confident, and feel good in your body.

I’m a personal trainer with 20 years of experience, and yep… time flies when you love what you do! I work with clients one-on-one and in small group sessions (groups are capped at 5, so everyone gets attention—be sure to sign up – first come, first serve!).

I always offer a free consult because I want to make sure we’re a good fit and you feel comfortable from day one.

What I Do:

I specialize in helping people lift weights safely and effectively, with goals like:

  • Getting stronger
  • Changing body composition (a.k.a. “toning up”)
  • Building muscle + losing fat
  • Feeling confident in the gym

My Clients

Check out some of my client’s success stories!

Whether you’re new to lifting or just need help taking it to the next level, I’ve got your back (and biceps).

Hit me up to schedule your free consult—let’s get after those goals! 💪

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Tubing Near Austin: Best Rivers in Texas (2025)

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Tubing near Austin: another way to get out and enjoy an active day in Central Texas!

This is kind of an atypical post for my business Alexander Training, but it’s not atypical for me. I’m a personal trainer here in Austin, Texas, and I love being outdoorsy, and I love when my clients get out and enjoy active fun. 

And yall, I love tubing! It might be the most fun you can have outdoors in Texas. The rivers here are gorgeous, comfortable, and safe. Of course there is always some inherent risk on the water, but these rivers are pretty calm; not rapid or turbulent.

Tubing Near Austin Best Rivers in Texas
Tubing Near Austin Best Rivers in Texas

I’m talking about the lazy river kind of floating a gorgeous day away tubing. Not being pulled behind a boat. For this kind of river tubing, you’ll want to head south a little bit out of Austin. The closest tubing trips to Austin will be on the San Marcos River, the Guadalupe River, and the Comal River.

Top River Tubing Near Austin

1. San Marcos River (Texas State Tubes)

  • Starting point: 2024 N Old Bastrop Hwy, a little over half an hour drive from Downtown Austin.
  • Known for: The spring-fed San Marcos River, offering a consistent flow and cooler temperatures.
  • Services: Tube rentals, cooler tubes, and life jackets included.
  • Experience: Ideal for bachelorette parties, large group outings, or just a relaxing experience in nature.

2. Comal River (Texas Tubes)

  • Location: In New Braunfels, about 45 -60 minutes from the Austin area. 250 Meusebach St., New Braunfels, TX 78130.
  • Known for: Clear water, a short but scenic loop, and a party type atmosphere
  • Extras: Offers rental tube options (or you can bring your own tube), public access points, and free street parking

3. Guadalupe River (Rockin R River Rides)

  • Where: Rockin’ R has 5 locations on the Guadalupe and Comal Rivers. Best way: Combines natural beauty, great brewery tours, and a bit of adventure
  • Popular venue: Canyon Lake area is nearby
  • Trip hosts: Great for types of tours from chill floats to party rides

Shuttle & Transportation Options

Some Austin tubing trips include roundtrip transportation, but it’s important to plan ahead since not all options offer this service. Pickup is often available from popular spots like East Riverside, downtown Austin, or other pre-arranged locations.

Larger groups or those booking private trips can often arrange for private pickup services as part of their package. Shuttle rides are fun and safe, so if you have a bachelorette float trip or bachelor party, this is a good way to go!

Whether you’re using your own bus or hopping on a provided shuttle, most tours include a ride back to the starting point after the float. Be sure to check your trip’s departure times and arrive at least 30 minutes in advance of the scheduled trip time to ensure a smooth experience.

What to Bring When You Go Tubing

  • Adult beverages allowed (no glass containers); bring your own cooler.
  • Water shoes, sun protection, and life vest are encouraged for the safest experience. 
  • Expect a brief safety presentation at the start of the float.
  • Waiver of liability required for every tubing/tour participant.
  • In the event of a cancellation, check your provider’s policy
  • Air temperatures and water levels affect the best time of year to float. May is going to be kinda chilly! The water will stay warm and comfortable through the later months, into August and early September. 
  • Holiday weekends are going to be crazy crazy! Expect a party on the river with lots of different crowds, speakers and characters around you. 

Float Trip Duration

  • Most floats are a 2-4 hour float, with options for a whole day of fun. When in doubt, I suggest the long float!
  • Float ends at designated end of the float drop-off near a parking lot. You’ll have a bus ride back to the parking lot.

Tubing Near Austin: Try It Out!

If you’re looking for the best tubing experience near Downtown Austin, you can’t go wrong with going south a little bit to Texas State Tubes, Texas Tubes or Rockin’ R. Whether you want a public option or a private option, there’s something for everyone—and it’s just a couple bucks more for extras like cooler tubes and shuttle perks.

I hope you get out and enjoy Austin this summer! If you have other fun, active ways you like to get out and spend your summertime, let me know! 

Need ideas for cheap fun, closer to (in) Austin? Or, want a core strength workout you can do with dumbbells to get river ready?

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Tricep Pushdown Alternative: 11 Other Triceps Exercises

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If you’re looking for tricep pushdown alternatives, you’re in luck—there are plenty of great exercises that target the triceps muscle and help build upper body strength. 

Whether your goal is to build strength, lose fat, tone up or just increase the density of your upper arm, working your triceps will help. Some people call their upper arms bat wings, bingo wings, chicken wings or just arm jiggle. Don’t do that. It’s triceps! 🙂 And here’s how to work them! 

tricep pushdown alternative

Why Do You Need Tricep Pushdown Alternatives?

While the cable tricep pushdown is a solid isolation exercise for the triceps brachii, especially when using a rope attachment or straight bar, not everyone has access to a cable machine.

Here’s a list of triceps pushdown alternative exercises that engage the back of your upper arm and can be done using free weights, bodyweight exercises, or resistance bands. Many of these can be done in a home gym.

What Are the Triceps Muscles?

Here’s a quick basic rundown of the triceps muscles:

Triceps Brachii

The triceps brachii is the large muscle located on the back of your upper arm. It’s main job is elbow extension—straightening your arm at the elbow joint. It’s an important muscle for pushing movements and contributes to overall upper body strength. It also makes up the majority of the muscle mass in your upper arm, so it’s important to work triceps. 

3 Heads of the Triceps

The triceps has three parts (or heads), which is why it’s called TRI-ceps. Tri= three. Each with slightly different roles:

  1. Long Head
    • Originates from the shoulder joint (scapula).
    • Involved in both shoulder and elbow movement.
    • Best activated with overhead triceps extensions or overhead tricep exercises.
  2. Lateral Head
    • Located on the outer side of the upper arm.
    • Gives the arm its “horseshoe” shape that looks so good.
    • Targeted by tricep pushdowns and triceps kickbacks.
  3. Medial Head
    • Lies deeper underneath the other two.
    • Assists with all triceps movements, especially during controlled elbow extension.
    • Activated well through full range of motion exercises like skull crushers.

Together, these muscle groups make up the triceps, playing a key role in pressing, stabilizing the arm, and building a strong, defined upper arm.

Kathryn Alexander Austin personal trainer
Kathryn Alexander Austin personal trainer

1. Close Grip Bench Press

A compound exercise that targets the triceps, chest muscles, and shoulder muscles, the close-grip bench pressemphasizes elbow extension. It’s a great way to build muscle mass and works all three heads of the triceps.

Close grip bench press. Filmed in like 2017, so don’t make fun of the capris, ok?
Close grip press with the cambered bar. This is also me, filmed at Hyde Park Gym in Austin, Texas.

2. Diamond Push-Ups / Diamond Pushups

This bodyweight exercise is a great alternative to the tricep pushdown exercise, especially for building strength at home. Position your hands under your chest in a diamond shape, hands close together. It heavily activates the triceps brachii, particularly the medial head and long head of the triceps. These are tough!! Practice practice, and don’t be hard on yourself if these are difficult at first.

3. Overhead Triceps Extension

Using a single dumbbell, ez curl bar, or resistance bands, this isolation exercise targets the long head of the triceps due to the movement at the shoulder joint. Focus on a full range of motion for best results with the overhead tricep extensions.

Dumbbell overhead triceps extensions
Cable overhead triceps extensions

4. Triceps Kickbacks / Dumbbell Kickbacks

Performed with lighter weights, triceps kickbacks isolate the triceps muscle and are ideal for honing triceps activationand improving good form. The triceps kickback is a good alternative when you don’t have much weight available.

This is a great tricep pushdown alternative, because it is very similar to the cable press down.

Make sure you get the angle just right on this one. Keep your upper arm parallel to the ground. If your elbows start to drift toward the ground, this becomes much more mechanically advantaged. That means easy, and you don’t want that.

Dumbbell triceps kickbacks. This was filmed at my home *studio during covid.
*Not really a studio. Just a sunroom.

5. Parallel Bar Dips

These are a compound movement that works the tricep muscles, chest muscles, and shoulders. Adding a weighted vestcan increase difficulty and help build muscle mass in the upper arms. This is an extremely effective exercise for upper body strength. It can be tough, so work on it consistently and patiently. 

6. Lying Tricep Extension / Dumbbell Skull Crushers

Also called the french press, this tricep exercise hits the lateral head and long head with precision. Using an ez curl bar or dumbbells can help tailor the movement for triceps strength.

Here’s a whole dumbbell arm workout you can do at home, if you want to add in biceps too!

7. Resistance Band Tricep Pushdown / Resistance Band Triceps Pushdown

If you don’t have a cable machine, this is the best way to mimic the cable tricep pushdown at home. Just attach a resistance band to a door anchor and use a rope handle or underhand grip for variation.

8. Bench Dips

This bodyweight exercise is a great exercise for beginners or for anyone working out in a home gym. Keep your starting position tight and avoid overextending the elbow joint.

9. Bodyweight Skull Crusher / Body Weight Skull Crushers

Using a bar at waist height or a sturdy surface, this exercise is a good alternative that requires only your own body weight and helps build strong triceps through elbow extension.

Skullcrushers for triceps

10. Dumbbell Tricep Extensions / Overhead Extension

These can be done seated or standing, and emphasize the triceps through controlled elbow joint movement. Extend the elbow, bend the elbow. Use heavier weights carefully, ensuring proper form and full extension.

This is a more simple movement, unlike the compound presses, so it is also a great tricep pushdown alternative.

Pro-tip for the ladies: If you have a ponytail, to keep from knocking it with the weight, put a little more pressure into your fingertips. This will angle the weight out away from your head.

I suppose that’s a tip for anybody who has a hair thing in.

Dumbbell overhead triceps extensions.

Bonus: Overhead Press

Though primarily for shoulders, the overhead press involves triceps activation, making it one of the most useful compound movements for general upper body strength.

Adding different exercises from this list to your training program can help you target the triceps brachii from a different angle and improve both triceps size and definition. Whether you’re training in a gym or a home gym, these best tricep pushdown alternatives will help round out your triceps workout effectively.

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.