Training & Strength

Your go-to resource for building muscle, improving performance, and getting stronger — whether you train at home or in the gym.

Coach Mel promoting the Team Mel Kickstart: a free 7-day fitness challenge with guided workouts, daily motivation, and habit tracking inside the Team Mel app.

Introducing the Team Mel Kickstart: Your Free 7-Day Fitness Challenge to Build Momentum and Confidence

Ready to reset your routine? The Team Mel Kickstart is a free 7-day fitness challenge that helps you build confidence, structure, and consistency through guided workouts, habits, and daily motivation — all inside the Team Mel app.

Mel Cech

Oct 223 min read

Team Mel Male Client Progress Photos, showing his transformation over 40.

The Dad Bod Is Optional: How to Build Strength in Your 40s Without Living at the Gym

The “dad bod” isn’t your final form. You can build real strength, drop fat, and take back your energy, even in your 40s. Here’s how to do it without spending hours at the gym.

Mel Cech

Oct 203 min read

Muscle vs Weight Loss for Women: Why Strength Training Wins

Debunking the #1 Fear That’s Holding Women Back from Lifting The debate of muscle vs weight loss for women is one we need to rethink — because muscle supports longevity, shape, and confidence in ways the scale never will. Let’s clear this up once and for all. Lifting weights will not make you bulky. But it will make you stronger, more confident, more toned, and more empowered in your body than you’ve ever been. One of the most damaging myths still floating around in women’s

Mel Cech

Oct 133 min read

Women Strength Training: Why Focusing on Strength Beats Weight Loss Every Time

Learn why building muscle and focusing on strength is the key to longevity, body confidence, and sustainable fat loss. Written by IFBB Pro and Team Mel Coaching founder, Melissa Cech.

Mel Cech

Oct 132 min read