When SpongeBob realizes that he is extremely weak, he asks Sandy to help him workout at Sandy's house. However, Sandy's methods prove far too intense for him, and he runs back home. At home, SpongeBob mopes that he can't get strong, but then sees a infomercial on "Anchor Arms", which are inflatable muscles. SpongeBob purchases Anchor Arms, and goes to the Goo Lagoon bar to show off his "muscles." When Sandy sees him, she decides to enroll the both of them in the Anchor Toss Competition, where each contestant must throw an anchor the farthest they can. SpongeBob realizes that this would expose that his "muscles" are fake and despite trying to tell Sandy not to enroll him, she does anyway. At the competition, every contestant heaves their anchors the farthest (including Sandy, whose anchor is in the lead), but SpongeBob, with his fake muscles, cannot even lift his anchor. He inflates his "Anchor Arms" to strengthen himself, but instead they explode, revealing him as a fraud. Annoyed, Sandy sends SpongeBob to her treedome. The next scene shows SpongeBob changing TV channels with a remote in Sandy's treedome as to get stronger, which he finds exhausting as his arm pops off.
The billboard sign with beachgoers working out reads "Mussel Beach", instead of "Muscle Beach". This is a reference to the tiny shell-covered creatures commonly found on beaches.
The title card music "Big Ed's March" was also used in several Budweiser Superbowl ads during the 2006 and 2007 NFL seasons.
Sandy technically didn't throw her anchor like the others, she just threw it in the air and kicked it when it came back down.
SpongeBob's line of "This squirrel's trying to kill me!" would later be used by him in "Prehibernation Week."
The shark in the commercial for Anchor-Arms broke the 4th wall when he says "Hey, hey you!" in the first part of the commercial. This meant he was talking to the people who were watching the TV, but also to SpongeBob.
This is the first time a main character's name is put together with two different words. The second time was in SquidBob TentaclePants.
When SpongeBob hits the pole after Sandy finishes signing him to the anchor-toss competition, he is in his normal clothing instead of his bathing suit.
There are notable closed captioning errors in SpongeBob's line while he is using the telephone after the training scene.
When SpongeBob is fantasizing about having muscles, he is cooking full Krabby Patties on the grill instead of just the patty.
When Sandy is asking SpongeBob his secret, the purple fish behind her has darker eyelids than usual.
SpongeBob is weaker than normal in this episode shown not being able to pickup a glass, while he can pick up several things heavier normally.
After watching the commercial for the inflatable Anchor Arms, SpongeBob says he needs to get to the phone, although he just got off the phone with Sandy minutes earlier, insinuating he had no phone near him.
The man who measured the anchor throwing distances was far from the other anchors after Larry the Lobster had his turn, but when Sandy had a turn, the man was next to the anchor before running around in circles.
The person at the bar gave SpongeBob another drink even though he didn't order one.
When SpongeBob inflates the fake arms and the inflation meter is shown, the "Hairy" setting is not on the meter.
SpongeBob is somehow able to walk with his inflated arms even though he can't pick up a glass drink and a straw with them.
During the warmup routine before the anchor toss competition, SpongeBob has to blow into both of his anchor arms to inflate them but he only blows into one of them to inflate them both when it was his turn.
Once again, the drinks behind the bar tender are poorly colored. This is another error in No Free Rides.