How to (EASILY) Put on Tight & Stiff Knee Sleeves (TWO METHODS)

Knee sleeves are wonderful, but if you find yourself struggling to put them on in the first place, today’s two tips are for you.

I would highly recommend watching the video below to see these two methods in action (all the photos in this article come from this video) as it’s easier to learn from a demonstration.

Method 1 – Basic 7 mm Knee Sleeve (or thinner)
This first approach works very well with the typical 7 mm thick knee sleeve such as a Rehband or IronBull sleeve, and it works equally well with thinner sleeves such as 5 mm thick sleeves. With that said, don’t get a 5 mm sleeve - once you try out a 7 mm sleeve, you’ll never go back.

Step 1
Orient the knee sleeve so that it is right-side out with the correct side up and facing forward.

step 1

Step 2
Turn the knee sleeve inside out, and in the process, you will also turn the sleeve upside down.

step 2

Step 3
Rotate the sleeve so that the front faces backward. This part is optional, but it makes it slightly easier to get the sleeve around the ankle due to the bend in most sleeves.

step 3

Step 4
Slide the knee sleeve over your foot.

step 4

Step 5
Rotate the knee sleeve so the front side faces forward again.

step 5

Step 6
Drag the knee sleeve up your leg until it reaches where you want the bottom of the sleeve to sit (i.e., in the upper shin region).

step 6

Step 7
Grab the top of the sleeve (which is currently located low on the leg) and peel it all the way upward. At this point - potentially with a few minor adjustments to get the placement just right - you’re done.

step 7

finished!

Method 2 - Stiff 7 mm Knee Sleeve
If you have a very robust, stiffer, and longer 7 mm thick knee sleeve such as a Stoic, Pioneer, or SBD sleeve, you’ll find the following method extraordinarily useful:

Step 1
As with Method 1, orient the knee sleeve so that it is right-side out with the correct side up and facing forward.

step 1

Step 2
Grab the top and fold it down until the upper half of the sleeve covers the lower half.

step 2

Step 3
Slide the knee sleeve over your foot.

step 3

Step 4
Grab two straps or something similar. I’m using cloth lifting straps in the accompanying video (and thus these photos), and that is the only time we ever recommend using cloth lifting straps as they will eventually tear when used for actual training (e.g., when deadlifting). However, leather lifting straps or some other piece of webbing (we use climbing webbing to make our DIY lifting straps), fabric, or even rope will work.

step 4 - insert straps

Slide a strap down between one side of the sleeve and your leg. Repeat the process on the opposite side with the other strap. You now have two handles to grab.

step 4 - handles

Step 5
Double check to make sure the front of the sleeve is still facing forward, and then pull on the handles, sliding the sleeve up your leg until it reaches your knee.

step 5

Step 6
Pull the straps out.

Step 7
Grab the top of the sleeve (which is currently located below the fold of the double-over sleeve) and peel it all the way upward. At this point - potentially with a few minor adjustments to get the placement just right - you’re done.

step 7

finished!

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

EASY Fix for a Slanted Lifting Platform (Cheap & Fast!)

Got a barbell that rolls due to your slanted lifting platform? A solution might be easier than you think. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 06/03/23)

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Why do I Keep FAILING?!

(A Blast from the Past article originally posted on 11/03/23)

Are you missing reps on your linear progression? Let’s address one potential problem, and it’s one that’s easy to fix.

Specifically, let’s talk about rest periods (i.e., how long you’re resting between sets). I know - not very exciting. However, rest periods are important because they can either support your training, or - if chosen poorly - they can derail your training.

When someone starts training with us here at Testify, we have a conversation on day one wherein we discuss rest periods, and during this conversation, we address two things:

1. Resting Between Warm-up Sets
The short version? You don’t need to do it. That’s right. Don’t rest between warm-up sets. The act of changing your weights will provide enough rest while you're warming up. These are warm-up weights and don’t require much of a break between sets. You are welcome to rest several minutes, but most people don’t have all day to train, and this is the place to save time in the workout.

One caveat - you’ll probably want to rest a few minutes after your last warm-up set, i.e., before your first work set, which brings us to . . .

2. Resting Between Work Sets
You definitely want to rest between work sets. When you’re getting started with the Starting Strength linear progression, somewhere between three and five minutes will probably suffice. Treat that range as a minimum.

Want to squat 225 lb like Sarah? be sure to rest long enough between your work sets.

Remember that the purpose of strength training is - not surprisingly - to get stronger. To get stronger, you need to do the prescribed training for the day - you need to lift what you said you were going to lift - and to lift that weight, you need to rest enough to complete all the reps of your work sets.

The Main Point
That last part is the main point - rest long enough to ensure that you complete the next set successfully. When you read “three to five minutes,” remind yourself that this is appropriate for when you’re starting out, and also remind yourself that this is a minimum. When things get heavier and more challenging, there will come a time when you need to rest longer - you’ll rest six minutes, seven minutes, etc.

Establish the Habit
One of the most enjoyable parts of lifting weights is . . . not lifting weights, so force yourself to get used to resting - even at the beginning of your strength training journey.

If it’s your second workout, take the three, four, or five minute break even if you know you could get back under the bar and complete the next set with a shorter rest break. Start establishing the habit of getting adequate rest right away in your training. If you tend to rush things, a timer can be a handy tool to ensure that you’re waiting long enough before starting your next set.

Practical Limitations
There are, of course, some practical limitations to how long you’ll actually rest, and you’ll notice that I’m not suggesting that you rest 15 minutes between sets. Even if a 10-15 minute rest period might be useful, it simply may not be practical in terms of your schedule for the day.

Wrapping Up
In general, though, rest long enough to ensure that you can complete the next set. Completing your work sets will allow you to get stronger, and in this way, you will still be making progress on your linear progression four months, five months, or even six months into it instead of missing reps in the first or second month.

It may help to remember that this isn’t conditioning; of course, there will still be a conditioning benefit, but that’s not why you’re strength training. You’re doing it to get stronger, so take the appropriate rest, and as always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The Real Reason You're Ruining Your Squat - Until You Do This

If your squat feels weak, inconsistent, or uncomfortable, there’s a good chance you’re making the same mistakes as most lifters. Starting Strength Coach Phil Meggers covers what to change and why it matters.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The Testify Star - May 18, 2026

View this post on Instagram

A post shared by Testify Strength & Cond. (@testifystrengthconditioning)

THIS WEEK'S SUBMISSION

From our video Over 50 and Want to Get Strong? Start Here. (click the title to watch):

Vikram Paranjape
9:56 right before Phil begins the rep, there’s a jerky downward movement. Well, it’s smooth, but it’s fast.

What is that? Setting the back? Retracting the shoulder blades?

Phil
Retracting the shoulder blades. If that was a heavy weight instead of an empty barbell, it wouldn’t be nearly so quick.

---

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

---

ARTICLES & VIDEOS

This Stupid Trick Made His Deadlift So Much Easier
Sometimes small changes make huge differences. Phil covers 4 simple tricks, concepts, and tactics that will make your deadlift session more efficient. Click here to watch.

How to Do the Starting Strength Squat (How to Squat in 60 Seconds)
Learn to squat in 1 minute! We cover the basics of the Starting Strength Squat (AKA low bar squat or simply the squat) in a straightforward manner. Click here to read.

Blast from the Past: Go Home, Get Weak, and DIE: Why Your Doctor is WRONG about Lifting Weights
You've heard it before: "Why are you doing this?" "You don't need to be lifting those heavy weights." And they're all wrong. So wrong. Click here to watch.

Blast from the Past: How to Unrack the Press: Use Your Legs!
Don't derail your press from the start with a weak unracking process - use your legs. Click here to read.

---

SLEEVES ARE OVERRATED - GRAB A TESTIFY TANK!

Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors.

Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

---

WHAT'S COMING UP

Reminder: In observance of Memorial Day (Monday, 05/25/26), we will be open for training from 7:00 a.m. - 10:00 a.m. that day, but we will be closed that afternoon and evening.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify IronFest VIII

• July 10, 2026

• IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

• Click here to register or for more information.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

• October 3, 2026

• Spend the day learning the theory and practice of the low bar back squat and the deadlift.

• Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

• Click here to register or for more information.

---

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2026.04.13.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2026.02.23.

Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Indoors:
5-10 rounds:
100 yd sled push (50 ft down-back)
100 yd farmer carry (50 ft down-back)
Rest 1 min

Compare to 2026.01.26.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2026.01.26.

---

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

How to Do the Starting Strength Squat (How to Squat in 60 Seconds)

Step 1: Bar Position & Grip
Take a grip on the bar that’s as wide as it needs to be so that you can get the bar into the correct position on your back – just below your traps and sitting on your delts – but also a grip that is as narrow as it can be so that your delts are nice and bunched up and you've got a tight upper back.

Step 1: bar position & Grip

Step 2: Stance
Stand the bar up and take one step back with each foot. Assume a roughly shoulder-width stance with your toes pointed out about 30 degrees.

Step 3: Focal Point
Stare at a point on the floor approximately 4 to 6 feet in front of you.

steps 2 & 3: Shoulder-width stance & focal point

Step 4: Breathing & Bracing
Take in a big breath and hold that breath with every single muscle in your midsection tightly clamped down and contracted as if you're going to take a punch. Hold that breath all the way down and all the way back up again.

Step 5: Hips Back, Chest Down, Knees Out
As you start to descend, reach back with your hips, point your chest directly at the floor, and shove your knees apart so that they travel in the same direction as your toes.

Step 5: Hips back, chest down, & knees out

Step 6: Hip Drive
When you reach the bottom of the squat – that is, when your hip crease passes below the top of your knees – drive your hips straight back up. In other words, stay leaned over on the way up longer than you think. Drive your hips upward.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?