Flex the Halls 2025 — Winners, Results & How to Build Muscle Fast
Flex the Halls 2025 wrap-up: winners, exact lift & muscle improvements, and data-backed charts showing how program adherence and nutrition drove real gains.
Flex the Halls 2025 — Wrap Up, Results & Why You Should Join the Next Challenge 🎉💪
Flex the Halls 2025 was a month of focus, habit and measurable improvement. Athletes who committed to the daily programming, tracked nutrition and used InBody feedback posted real progress — strength, conditioning and body-composition gains that add up fast. This post celebrates the top performers, explains the trends that mattered, and shows exactly how they improved.
Links:
Leaderboard
Original Challenge Post
Collective improvements — the quick scoreboard
- Participants analyzed: 15
- Total lift improvement (bench + front squat, summed): ≈ 260 lbs
- Total muscle-mass increase (sum of measured % gains): ≈ +10.7% (sum of athletes with measured gains)
- Total positive plank time added (sum): ≈ 241 seconds (~4:01)
- Total positive sandbag hold time added (sum): ≈ 180 seconds (~3:00)
- Total positive grip-strength added (sum): ≈ 30–40 lbs
These totals show the group effect — consistent daily improvement adds up fast.
Top Finishers — exactly what they improved
Women’s Division
Chelsea — 1st (3 personal coaching sessions + Earthfed Muscle prize pack)
- Front Squat (3RM): 70 → 103 lbs (+33 lbs)
- Muscle Mass (SMM): 52.0 → 53.6 (+1.6%)
- Plank Hold: 2:05 → 3:30 (+85 sec)
Patty — 2nd (2 personal coaching sessions)
- Muscle Mass (SMM): 52.5 → 54.0 (+1.5%)
- Bench Press (3RM): 70 → 85 lbs (+15 lbs)
- Max Push-ups: 6 → 11 reps (+5 reps)
Jazmin — 3rd (1 personal coaching session)
- Front Squat (3RM): 130 → 145 lbs (+15 lbs)
- Bench Press (3RM): 105 → 115 lbs (+10 lbs)
- Grip Strength: 52.0 → 70.5 (+18.5 lbs)
Men’s Division
Miguel — 1st (3 personal coaching sessions + Earthfed Muscle prize pack)
- Muscle Mass (SMM): 96.1 → 100.3 (+4.2%)
- Bench Press (3RM): 182 → 215 lbs (+33 lbs)
- Front Squat (3RM): 165 → 175 lbs (+10 lbs)
Stephen — 2nd (2 personal coaching sessions)
- Front Squat (3RM): 205 → 215 lbs (+10 lbs)
- Max Push-ups: 27 → 37 reps (+10 reps)
- Muscle Mass (SMM): 94.6 → 95.5 (+0.9%)
Grady — 3rd (1 personal coaching session)
- Front Squat (3RM): 95 → 120 lbs (+25 lbs)
- Sandbag Hold: 3:03 → 4:24 (+81 sec)
- Grip Strength: 111.0 → 119.1 (+8.1 lbs)
Trends that mattered — the data-backed lessons
1) Program adherence predicts bigger lifts
- What we measured: # of completed Body Building sessions vs total lift improvement (bench + front).
- Result: Clear positive relationship — more completed sessions → bigger lift improvements. The scatterplot below shows the trend (points anonymized).
- Actionable takeaway: Do the program consistently — the data shows it directly improves lifts.
2) Nutrition + supplementation amplifies muscle gains
- What we measured: Days where athletes hit protein targets and used creatine vs muscle-mass Δ (%).
- Result: A positive slope — higher nutrition compliance correlated with larger measured muscle gains. Nutrition amplifies the effect of training.
- Actionable takeaway: Track your protein and supplement consistency — it compounds the training effect.
3) InBody scans help you iterate
- What we measured: # of InBody scans vs muscle-mass Δ (%).
- Result: Supportive positive trend — more frequent measurement correlated with larger composition improvements. Frequency of measurement is emblematic of commitment to increasing gains.
How to get on the leaderboard next time
- Do the program — consistent completion of the Body Building sessions is the single strongest predictor for bigger lifts.
- Measure — baseline and regular InBody scans give you the data to adjust nutrition & training.
- Eat to grow — prioritize hitting protein targets and consider creatine if appropriate — nutrition amplifies training.
Looking forward to our next challenge
Want in for next year? Come workout with us. We do challenges for our members several times a year. Get started on your muscle growth, fat loss, or longevity now with a free consultation.
View the full leaderboard: https://onelifecrossfit.com/leaderboard/flex-the-halls-challenge/2025
Read the original challenge post: https://onelifecrossfit.com/blog/flex-the-halls-challenge