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Blog
Stories, training notes, and what's happening at Vandalia Strength Co.
September 1, 2026
5 Strength Moves Every Beginner Should Master
New to lifting? These five foundational movements build the base everything else is built on.
August 24, 2026
How to Stay Consistent When Life Gets Busy
Motivation comes and goes. Systems are what keep you showing up. Here’s how our most consistent members do it.
August 11, 2026
Member Spotlight: Nora’s First Year
One year, two pant sizes, and a 275 lb deadlift. Nora shares what changed.
July 28, 2026
Why We Program in Cycles (and What That Means for You)
Tempo weeks, strength blocks, deloads — here’s the method behind the schedule.
July 11, 2026
Fueling Your Training: A Simple Protein Guide
No fads, no powders required. A practical primer on hitting your protein for recovery.
June 9, 2026
Welcome to the Vandalia journal
A first note from the floor: what this blog is for.