{"id":64362,"date":"2026-04-08T19:24:51","date_gmt":"2026-04-08T17:24:51","guid":{"rendered":"https:\/\/www.inspiredbysports.com\/dead-hang\/"},"modified":"2026-05-29T11:41:53","modified_gmt":"2026-05-29T09:41:53","slug":"dead-hang","status":"publish","type":"post","link":"https:\/\/www.inspiredbysports.com\/en\/dead-hang\/","title":{"rendered":"Dead Hang Test: Average Time, Grip and Benefits"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><style>\ndetails summary::-webkit-details-marker,details summary::marker{display:none !important;content:\"\" !important;}\ndetails[open] .ibs-faq-arrow{transform:rotate(0deg) !important;opacity:1 !important;}\ndetails summary:hover{color:#00D4D4 !important;}\ndetails[open]>summary{color:#00D4D4 !important;}\n.wpb_wrapper details::after,.wpb_wrapper details::before,.wpb_wrapper summary::after,.wpb_wrapper summary::before{display:none !important;content:none !important;background:none !important;width:0 !important;height:0 !important;}\n<\/style>\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column]\n  [vc_row_inner row_type=&#8221;row&#8221; type=&#8221;full_width&#8221; use_row_as_full_screen_section_slide=&#8221;no&#8221; text_align=&#8221;left&#8221; css_animation=&#8221;&#8221;]\n    [vc_column_inner width=&#8221;1\/6&#8243;]\n      [vc_single_image image=&#8221;60780&#8243; img_size=&#8221;200&#215;200&#8243; alignment=&#8221;center&#8221; qode_css_animation=&#8221;&#8221; el_class=&#8221;ibs-wappen&#8221;]\n    [\/vc_column_inner]\n    [vc_column_inner width=&#8221;5\/6&#8243;]\n      [vc_empty_space height=&#8221;10px&#8221;]\n      [vc_column_text]AUTHOR:[\/vc_column_text]\n      [vc_empty_space height=&#8221;10px&#8221;]\n      [vc_column_text]<span style=\"font-family: Merriweather; font-size: 18pt;\">Elias Kollb\u00f6ck<\/span>[\/vc_column_text]\n      [vc_empty_space height=&#8221;10px&#8221;]\n      [vc_column_text]<em><span style=\"font-family: Merriweather;\"><a href=\"https:\/\/www.inspiredbysports.com\/en\/experts\/elias-kollboeck\/\">View profile &rsaquo;&rsaquo;<\/a><\/span><\/em>[\/vc_column_text]\n    [\/vc_column_inner]\n  [\/vc_row_inner]\n  [vc_empty_space height=&#8221;30px&#8221;]\n[\/vc_column][\/vc_row]\n[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text]\n<p style=\"display:inline-block;background:#00FFFF;color:#1a2a2e;padding:4px 14px;border-radius:20px;font-size:0.85em;font-weight:600;margin-bottom:18px;\">7 min read<\/p>\n<p><strong>The dead hang test is not just a TikTok grip challenge. It shows how long you can hold your bodyweight, what that says about grip strength and why 30 seconds is a useful benchmark before training.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<div style=\"position:relative;margin:28px 0 32px;padding:24px 28px 20px;background:linear-gradient(135deg, rgba(0,255,255,0.06) 0%, rgba(149,200,219,0.08) 100%);border-radius:12px;border-left:4px solid #00FFFF;overflow:hidden;\">\n<div style=\"position:absolute;top:-8px;right:-8px;opacity:0.07;font-size:120px;line-height:1;font-weight:900;color:#00FFFF;pointer-events:none;\">&#9889;<\/div>\n<h2 style=\"line-height:1.5;margin:0 0 16px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Quick sprint<\/h2>\n<ul style=\"margin:0;padding:0 0 0 20px;list-style:none;\">\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span><strong>120 million TikTok views:<\/strong> The dead hang challenge is one of 2026\u2019s most viral fitness trends\u2014just hang for as long as you can.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span><strong>Grip strength = life expectancy:<\/strong> Cohort studies show that people with weak grip strength face twice the risk of premature mortality.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span><strong>Spinal decompression:<\/strong> Just 30 seconds of hanging relieves pressure on your spinal discs and measurably improves shoulder mobility.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span><strong>Zero equipment:<\/strong> All you need is a bar. Doorway pull-up bar, playground, gym\u2014anywhere works.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span><strong>Benchmark:<\/strong> 60 seconds is a solid baseline. Below 30 seconds? Then grip strength is your biggest weakness.<\/li>\n<\/ul>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">What Is a Dead Hang?<\/h2>\n<p>You grab a bar, let yourself hang, and hold on for as long as you can. That\u2019s it. No swinging, no pulling, no kipping. Just hanging. Arms straight, shoulders engaged (don\u2019t let them sag into the joints), feet off the ground. The dead hang tests <a href=\"https:\/\/www.ifpa-fitness.com\/dead-hang-strong\" target=\"_blank\" rel=\"noopener\">grip strength, shoulder health, and mental toughness<\/a> in a single move.<\/p>\n<p>What started on TikTok as a fun challenge\u2014who can hang the longest?\u2014has serious scientific backing. The dead hang challenge has racked up over 120 million views under the hashtag #deadhang. Gyms are hosting dead hang competitions, personal trainers use it as a baseline test for new clients, and physiotherapists recommend it as a daily routine for office workers.<\/p>\n<p>The reason for the hype is simple: the dead hang doesn\u2019t lie. You can cheat on bench presses with momentum, fake your running pace, or pretend to stretch deeper in yoga. But when it comes to hanging, there\u2019s no faking it. Either you hold on\u2014or you drop.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Why Grip Strength Can Mean the Difference Between Life and Death<\/h2>\n<p>Multiple large cohort studies have shown that people with lower grip strength face a significantly higher risk of cardiovascular disease and premature death. A study in the <strong>British Medical Journal<\/strong> involving over 500,000 participants found that those in the lowest quartile of grip strength had more than double the risk of premature mortality\u2014over a 10-year period.<\/p>\n<p>Why? Grip strength isn\u2019t just about your hands. It correlates with overall muscle mass, bone density, hormonal balance, and neurological function. If you can grip strongly, you\u2019re generally stronger, more mobile, and more resilient overall.<\/p>\n<p>Even more compelling: the correlation holds true across genders and ages. Whether you\u2019re 25 or 65, above-average grip strength is always linked to better health outcomes. Doctors in Scandinavia and Japan already use grip strength tests as part of routine preventive screenings.<\/p>\n<p>The dead hang makes this abstract health marker tangible\u2014literally. Instead of squeezing a dynamometer at the doctor\u2019s office, you just hang from a bar and know where you stand in 60 seconds.<\/p>\n<div style=\"margin:24px 0;border-radius:12px;overflow:hidden;border:1px solid #ddd;\">\n<div style=\"background:#f0f9f9;padding:28px 24px;text-align:center;\">\n<div style=\"font-size:0.7em;text-transform:uppercase;letter-spacing:2px;color:#008B8B;margin-bottom:12px;\">MORTALITY RISK<\/div>\n<div style=\"font-size:clamp(1.8em,6vw,2.8em);font-weight:800;color:#008B8B;line-height:1;\">2x higher<\/div>\n<div style=\"font-size:0.9em;margin-top:6px;color:#333;line-height:1.4;\">with low grip strength (lowest quartile) over 10 years<\/div>\n<\/div>\n<div style=\"display:flex;flex-wrap:wrap;gap:0;\">\n<div style=\"flex:1;min-width:150px;background:#f8fafa;padding:20px 16px;text-align:center;border-right:1px solid #ddd;\">\n<div style=\"font-size:clamp(1.3em,4vw,1.8em);font-weight:800;color:#00D4D4;\">500,000+<\/div>\n<div style=\"font-size:0.8em;margin-top:6px;color:#555;line-height:1.3;\">study participants<\/div>\n<\/div>\n<div style=\"flex:1;min-width:150px;background:#f8fafa;padding:20px 16px;text-align:center;\">\n<div style=\"font-size:clamp(1.3em,4vw,1.8em);font-weight:800;color:#00D4D4;\">120M<\/div>\n<div style=\"font-size:0.8em;margin-top:6px;color:#555;line-height:1.3;\">TikTok views #deadhang<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p style=\"text-align:center;font-size:0.8em;color:#888;margin-top:4px;\">Source: BMJ UK Biobank cohort study, 10-year follow-up<\/p>\n[vc_single_image image=&#8221;61048&#8243; img_size=&#8221;large&#8221; alignment=&#8221;center&#8221; qode_css_animation=&#8221;&#8221;]\n<h2 style=\"line-height: 1.5;\">The Benefits Beyond TikTok<\/h2>\n<p>The dead hang is more than just an internet fad. Here\u2019s what regular hanging can do for you, backed by science:<\/p>\n<p><strong>Spinal decompression:<\/strong> Throughout the day, your spine is constantly compressed\u2014sitting, standing, carrying. Hanging does the opposite. Gravity gently elongates your spine, creating space between the discs. Physiotherapists have used this principle for decades under the term traction therapy. Just 30 seconds a day can make a noticeable difference for chronic back tension.<\/p>\n<p><strong>Shoulder mobility:<\/strong> If you spend a lot of time at a desk, your overhead mobility is likely limited. The dead hang passively opens up your shoulder joints\u2014no strength required, no pain. It\u2019s especially valuable as a warm-up before training or a cool-down afterward. Climbers and <a href=\"https:\/\/www.inspiredbysports.com\/en\/calisthenics-your-path-to-a-stronger-body-without-equipment\/\">calisthenics<\/a> athletes swear by daily hanging as injury prevention.<\/p>\n<p><strong>Grip strength and forearm endurance:<\/strong> Your forearm muscles work isometrically at full capacity. A <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6458579\/\" target=\"_blank\" rel=\"noopener\">study in the Journal of Sports Science and Medicine<\/a> found that intermittent hangboard training improves grip endurance significantly more than pure maximal loading.<\/p>\n<p><strong>Mental toughness:<\/strong> After 40 seconds, it gets uncomfortable. At 60 seconds, your brain starts listing reasons to let go. Pushing through trains a muscle you can\u2019t target with any other workout: willpower.<\/p>\n<div style=\"margin:32px 0;padding:24px 28px;background:linear-gradient(135deg,#f0f9f9 0%,#e8f5f5 100%);border-left:4px solid #00D4D4;border-radius:0 8px 8px 0;font-size:1.05em;line-height:1.5;color:#1a2a2e;\">\nGrip strength correlates more strongly with overall mortality than systolic blood pressure. It\u2019s one of the most reliable biomarkers for biological age.<br \/>\n<cite style=\"display:block;margin-top:12px;font-size:0.8em;color:#888;font-style:normal;\">British Medical Journal, UK Biobank Study, paraphrased<\/cite><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Your 4-Week Dead Hang Program<\/h2>\n<p>Can\u2019t manage 30 seconds yet? No problem. The dead hang is one of the fastest-improving exercises out there.<\/p>\n<p><strong>Weeks 1-2: Foundation<\/strong><\/p>\n<ul>\n<li>Hang 3 times a day (morning, noon, evening)\u2014build it into your routine like brushing your teeth<\/li>\n<li>Each hang: as long as possible, up to 80 percent of your capacity<\/li>\n<li>Goal: 3x 20 seconds straight<\/li>\n<li>Between sets: 60 seconds rest, shake out your hands<\/li>\n<\/ul>\n<p><strong>Weeks 3-4: Building Up<\/strong><\/p>\n<ul>\n<li>3 times a day, 3 sets each<\/li>\n<li>Goal: 3x 40 seconds<\/li>\n<li>Optional: one-arm hangs (5-10 seconds per arm) as a bonus<\/li>\n<li>Consciously practice scapular activation: pull your shoulders down<\/li>\n<\/ul>\n<p><strong>From Week 5: Advanced<\/strong><\/p>\n<ul>\n<li>Goal: 60+ seconds straight<\/li>\n<li>Incorporate variations: scapular pull-ups, swinging, <a href=\"https:\/\/www.inspiredbysports.com\/en\/quick-mobility-boost-better-flexibility-in-just-15-minutes\/\">mobility rotations<\/a><\/li>\n<li>For those who want more: weighted vest for progressive overload (start with 5 kilos)<\/li>\n<\/ul>\n<div style=\"background:#F7F9E4;border:1px solid #eef0d8;border-radius:8px;padding:16px 20px;margin:24px 0;\"><strong>Note:<\/strong> If you have shoulder injuries, herniated discs, or acute back pain, consult a doctor or physiotherapist first.\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">What 60 Seconds Reveal About You<\/h2>\n<p>Most people trying it for the first time are shocked by how quickly their forearms burn. Thirty seconds can feel like an eternity.<\/p>\n<ul>\n<li><strong>Under 15 seconds:<\/strong> Urgent action needed. Your grip strength is well below average.<\/li>\n<li><strong>15-30 seconds:<\/strong> Average for untrained adults. Room for improvement.<\/li>\n<li><strong>30-60 seconds:<\/strong> Solid foundation. Stronger than most people around you.<\/li>\n<li><strong>60-90 seconds:<\/strong> Very good. Above-average grip strength and shoulder health.<\/li>\n<li><strong>90+ seconds:<\/strong> Strong. Climbers, <a href=\"https:\/\/www.inspiredbysports.com\/en\/calisthenics-your-path-to-a-stronger-body-without-equipment\/\">calisthenics<\/a> athletes, and strength trainers.<\/li>\n<\/ul>\n<h2 style=\"line-height: 1.5;\">The Bottom Line<\/h2>\n<p>The dead hang is the most honest workout there is. No machine, no coach, no excuses. Just you, a bar, and gravity. What started as a TikTok challenge is actually a fundamental health test.<\/p>\n<p>Morning after waking up, during your lunch break on the doorframe pull-up bar, or at the gym in the evening. Three hangs a day, four weeks straight. Start today. 30 seconds is enough to begin.<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<p>&nbsp;<\/p>\n<div style=\"margin-top:20px;padding:28px 25px 8px;background:linear-gradient(135deg, rgba(0,212,212,0.08) 0%, rgba(149,200,219,0.12) 100%);border-radius:12px;border-left:4px solid #00FFFF;\">\n<h2 style=\"line-height:1.3;margin:0 0 8px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Cool-Down<\/h2>\n<p style=\"margin:0 0 16px;font-size:0.88em;color:#666;\">Click on a question to reveal the answer.<\/p>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Should I hang actively or passively?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Both have their place. Passive hanging maximally decompresses your spine, while active hanging strengthens your rotator cuff. Best approach: start passive, then switch to active after 20 seconds.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> How often should I hang per week?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Daily is ideal. The dead hang is so low-impact that daily training carries no risk of overtraining. Three short hangs per day deliver better results than one long session per week.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Can dead hangs help with back pain?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">For many people, yes\u2014especially if tension stems from prolonged sitting. The decompression can relieve pressure on nerves. If you have an acute herniated disc, consult a doctor first.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Can I do dead hangs at home?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Absolutely. A door-frame pull-up bar costs between 15 and 30 Euro and fits any door frame. Alternatives: playgrounds, outdoor fitness parks, or even stair railings.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Is Japanese walking or Nordic walking better than dead hangs?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">They\u2019re completely different exercises. Walking builds endurance and cardiovascular health, while dead hangs strengthen grip, shoulder stability, and spinal health. Best approach? Combine both.<\/div>\n<\/details>\n<\/div>\n<style>details summary::-webkit-details-marker,details summary::marker{display:none !important;content:\"\" !important;}details[open] .ibs-faq-arrow{transform:rotate(0deg) !important;opacity:1 !important;}details summary:hover{color:#00D4D4 !important;}details[open]>summary{color:#00D4D4 !important;}.wpb_wrapper details::after,.wpb_wrapper details::before,.wpb_wrapper summary::after,.wpb_wrapper summary::before{display:none !important;content:none !important;background:none !important;width:0 !important;height:0 !important;}<\/style>\n[\/vc_column_text][\/vc_column][\/vc_row]\n[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text]\n<div style=\"border-top:2px solid rgba(0,255,255,0.4);padding-top:24px;margin-top:12px;\">\n<div style=\"display:flex;gap:14px;align-items:center;margin-bottom:20px;\"><a href=\"https:\/\/www.inspiredbysports.com\/experts\/elias-kollboeck\/\" style=\"display:block;line-height:0;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2026\/03\/elias-kollboeck.jpg\" alt=\"Elias Kollb\u00f6ck\" style=\"width:48px;height:48px;border-radius:50%;object-fit:cover;border:2px solid #00FFFF;\"><\/a><\/p>\n<div style=\"color:#1a2a2e;\"><a href=\"https:\/\/www.inspiredbysports.com\/experts\/elias-kollboeck\/\" style=\"color:#1a2a2e;text-decoration:none;\">Elias Kollb\u00f6ck<\/a><br \/><a href=\"https:\/\/www.inspiredbysports.com\/en\/experts\/elias-kollboeck\/\" style=\"color:#1a2a2e;text-decoration:none;\">Editorial team, IBS Publishing &rsaquo;&rsaquo;<\/a><\/div>\n<\/div>\n<div style=\"font-size:11px;text-transform:uppercase;letter-spacing:1.5px;color:#00FFFF;font-weight:600;margin-bottom:10px;\">Read more<\/div>\n<p><a href=\"https:\/\/www.inspiredbysports.com\/en\/protein-timing-2026-what-current-research-really-tells-recreational-athlete\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Protein timing 2026: what current research tells recreational athletes <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><a href=\"https:\/\/www.inspiredbysports.com\/en\/72-hours-post-marathon-recovery-research-2026\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">72 hours after the marathon: what recovery research really proves <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><a href=\"https:\/\/www.inspiredbysports.com\/en\/24-hours-le-mans-2026-endurance-race-guide\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">24 Hours of Le Mans 2026: date, classes and teams <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><a href=\"https:\/\/www.inspiredbysports.com\/en\/london-marathon-2026-elite-field-weather-today\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">London Marathon 2026 today: elite field, weather and what matters <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><a href=\"https:\/\/www.inspiredbysports.com\/en\/lacrosse-fitness-sport-growing-germany-2026\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;\">Lacrosse as a fitness sport: why the US team sport is growing in Germany in 2026 <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><\/div>\n[\/vc_column_text][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; 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