Feb 02

Want to get stronger? Start with these 6 muscle-building exercises

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There are innumerable ways to shape a workout routine for building muscle and strength, what’s known as resistance training. Over the years, I’ve experimented a bunch — hopping from one program to the next in search of the perfect formula. If it had some trendy-sounding name, even better. Sure, this kept things interesting. But the consistent message from some of the leading experts in the world is that your workout doesn’t need to be complicated. If you want to tap into the many benefits of resistance training — for your cardiovascular health, metabolism, longevity and so on — the researchers who spoke with NPR all recommend prioritizing just a handful of exercises, at least when you’re starting off. These are called “multi-joint exercises,” or “compound lifts,” because they recruit one or more major muscle groups at the same time and involve at least two joints. Nothing wrong with doing more targeted work like a bicep curl, which is an example of a “single-joint” exercise. But these can take extra time and may not be necessary, according to research.   6 essential muscle-building exercises Below, you’ll find six recommended multi-joint exercises. Consider this a simple and efficient template for building your […]
Jan 26

3 Fun Running Workouts for When You Don’t Feel Like Running

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You’ll love to hate these spicy (but doable) running workouts, from hill sprints to track repeats.   I once took a yoga class where the instructor encouraged me to try wheel pose, a backbend that requires you to contort into a U shape. My body was not making that shape that day, but her words stuck with me. “Wheel is an incredible energy booster,” she said. “Once you get this, you’ll never need an afternoon coffee again.” While some might question how a yoga pose or movement could give you more energy, I understood completely. In my running life, I have fun running workouts that feel like a turbocharge for both body and mind. I’m now limber enough to get into something resembling wheel pose, and I’ll twist into it when I need a 2 P.M. energy lift. But when I’m stuck in a weeks-long funk, I rely on an arsenal of fun running workouts. It’s normal to get into a rut, whether that’s in running or life. The three workouts I’ve shared below are the routines I turn to when this happens to me. I also use them when I’m coming off of time off and need a gentle […]
Jan 22

What to Eat After a Workout at the Gym: 5 Easy Tips

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It wouldn’t be wrong to say that gymming or working out is no longer an option, it is a necessity. You need to incorporate it in your daily routine to stay fit and active. And this applies to all ages. Experts agree that a certain amount of physical activity can help maintain your health as you age. And then of course, there is the urban obsession with losing weight. Many embark the fitness regime to look well sculpted and toned up, burning all those fats and making more muscles.Nonetheless, apart from lifting those heavy weights, doing push-ups, lunges and squats and running on the treadmill tirelessly, there are a few points you should keep in mind post your workout. Firstly, immediately after you have worked out, it’s important to do a few stretching exercises, as it reduces injuries and helps relax your muscles. While exercising, your muscles are left tightened. Stretching helps to reset your body to its natural position and posture. “Not all muscles need to be stretched post your workout, so focus only on hitting those areas that are left exceptionally tight from the workout”, recommends Mukul, Fitness Trainer at Sumaya Health Club, New Delhi. Secondly, it is […]
Jan 20

7 Low-Intensity Cardio Exercises That You Can Do At Home

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These exercises are a contrast to high-intensity workouts as it emphasises sustained effort over short bursts and using oxygen efficiently to burn fat while also reducing joint stress. With cold waves sweeping across north and central India and lowering air quality, people prefer staying at home. However, staying at home doesn’t mean you can’t exercise. There are several exercises that you can do at home without equipment. Moreover, home workouts are getting popular as it gives people flexibility. Low-intensity cardio is one such form of exercise that can be done at home. This involves aerobic exercises which are performed at a moderate pace while keeping your heart rate at 50-70% of its maximum. These exercises are a contrast to high-intensity workouts as it emphasises sustained effort over short bursts and using oxygen efficiently to burn fat while also reducing joint stress. Low-intensity cardio exercises reduce the risk of heart disease and help in weight management by aiding fat oxidation and improving metabolism. It can also improve mood via endorphins, boost circulation for recovery, and lower inflammation without fatigue. Here are some low-intensity cardio exercises that you can do at home. Low-Intensity Cardio Exercises   1. Marching in Place Stand tall […]
Jan 18

Fitness expert shares tips for sticking to 2026 workout resolutions

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Many people include fitness in their 2026 New Year’s resolutions, but maintaining motivation and knowing where to start can be challenging without a proper plan. Brad Tillery from BCS Fitness said motivation naturally fluctuates, even for experienced gym-goers. “I’ve been working out for three decades now and there’s days I don’t feel like going into the gym,” Tillery said. “When it comes to goals, it’s figuring out what’s the environment where I’m going to be successful.” He recommended preparing workout clothes the night before and finding a workout partner to create an environment that supports consistency.   Starting slow prevents burnout Tillery said many people who haven’t exercised in years try to jump into intense workouts immediately, which often leads to failure. “We really teach consistency over intensity,” he said. “You’re much better off being consistent with something versus doing something that’s really intense and probably not appropriate for where you’re at.” He advised showing grace to yourself and starting with a minimum effective dose rather than attempting the same program from years ago.   Simple exercises for beginners Tillery demonstrated three beginner-friendly exercises that make fitness more approachable: Elevated squats: Using wedges or raised surfaces under the heels helps […]
Jan 13

How to start your New Year workout routine the safe way

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The start of the year can bring big goals to dive headfirst into new, and often vigorous, workout routines. While exercise is an important factor in healthy living and longevity, when the body is not properly prepared, there can be a significant risk of injury. Sudden spikes in activity, unfamiliar exercises, and pushing too hard too fast are common ways that may cause injuries to well-intentioned exercisers. Rebecca Rajfer, MD, an orthopaedic surgeon at Loma Linda University Health, says that preparing the body for New Year’s workouts should be focused on doing things gradually and properly. “Simple steps like warming up, building strength gradually, and using proper protective gear can help support muscles, joints, and bones as they adapt to increased activity,” Rajfer says.   Always stretch first One of the most important ways to prevent injury, especially when starting a new workout routine, is taking time to properly warm up and stretch. This is particularly important for anyone jumping into working out for the first time in a while.   “Stretching shouldn’t be optional; it’s a necessary step before any physical activity,” Rajfer warns. As the body ages, muscles and tendons lose some of their elasticity, increasing the risk […]
Jan 09

16 winter exercise ideas to start 2026 the right way

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Key Takeaways You can perform many of the same exercises in the winter as other times of year, but some activities may need to be modified slightly. The winter months can make exercise more challenging, but exercise is equally important for your overall health in the winter as at any other time of year. If you live somewhere with freezing temperatures, you can try exercises like ice skating, cross-country skiing, or even sledding. No matter where you live, you can also try indoor activities like dancing, resistance training, and yoga.   Finding the motivation to exercise regularly during the winter months can be a challenge. Once the cold weather hits, the sun sets early, and the temperatures drop, it’s only natural to want to hibernate at home under the blankets and with a warm drink. Regular exercise still plays an essential role in your overall well-being and health year-round, no matter what the weather is like outside. The good news? You can still perform most of your favorite types of exercise during the winter months with some modification. Your options for outdoor activities depend on where you live. Snowshoeing in Miami probably isn’t happening, but if you’re in Minnesota, you […]
Jan 06

Why your favorite workout might be wasting your time

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Fitness experts reveal 7 popular exercises that don’t burn as many calories as you think, plus better alternatives That relaxing yoga session or scenic walk might feel productive, but fitness experts have news that could change how you approach exercise. Some of the most popular workouts deliver far fewer calories burned than most people realize, potentially stalling progress toward weight loss and fitness goals. Understanding the actual calorie expenditure of different activities allows you to make strategic decisions about how to spend your precious workout time. While every form of movement offers health benefits, knowing which exercises provide the biggest metabolic bang can help you design a more effective fitness routine. Physical therapy professionals emphasize that intensity, pace and muscle recruitment dramatically impact how many calories your body burns during exercise. The difference between a low-intensity and high-intensity workout can mean hundreds of extra calories torched in the same amount of time.   1. Yoga brings zen but minimal burn Traditional yoga classes enhance flexibility, balance and mindfulness through deliberate poses and breathing techniques. However, the slow-paced movements typical of most yoga styles burn only 180 to 250 calories per hour, according to physical therapy experts. The focus remains on […]
Jan 04

How To Lose Fat With Strength Training

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Strength training can help you lose fat by boosting your metabolism and building muscle. Cardio complements this by burning calories.   Fat Loss vs. Weight Loss Weight loss and fat loss are related, but the two are not necessarily interchangeable. Your body weight consists of body fat and lean mass, which includes your bones, muscles, and organs. Fat loss is a subset of weight loss. Weight loss can involve losing body fat, water weight, and some muscle mass but with the goal of maintaining lean mass. That’s why you may find if you build muscle but lose fat, your body weight may not always decrease. However, one of the advantages of increasing muscle is weight management. The more muscle you have, the easier it is for your body to burn calories.   What Types of Strength Training Help With Weight Loss? Two types of strength training can contribute to weight loss: pure strength training and metabolic resistance training (MRT), also known as HIIT.   Pure Strength Training True to the way it sounds, this part of the program is explicitly designed to build or maintain muscle mass. Building and maintaining muscle is essential as people age because muscle loss happens […]
Jan 01

6 exercises that help muscles hold strength longer

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Why Muscles Matter As We Age Around age 50, most people shed nearly 2 percent of muscle each year without training. Strength exercises send growth signals to muscle fibres, counteracting this drift. Just two to three sessions weekly halt decline, sometimes reversing it. This isn’t cosmetic—it’s functional survival for stairs, groceries, grandkids.   Chair Squats: The Foundational Move Sit in a sturdy chair, feet hip-width apart. Stand up without using your hands, pause briefly, then sit back slowly. Do 8 to 12 reps for three sets. Your thighs (quadriceps) and glutes activate heavily. Progress by holding light weights or doing the movement faster. Safe, trackable, works everywhere.   Wall Push-Ups: Upper Body Starts Here Stand arm-length from a wall, palms flat at chest height. Lean in, elbows bending, chest nearing wall, then push back. Ten to 15 reps, three sets. Builds chest, shoulders, arms. Too hard? Use a table edge instead. Too easy? Move farther from wall. Adjusts to anyone’s strength level honestly.   Resistance Band Rows: Back and Arm Endurance Loop a band around a sturdy post or door. Stand facing it, grab both ends, feet shoulder-width apart. Pull elbows back, squeezing shoulder blades together, release. Twelve reps, three […]
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