Feb 25

How to Get a Full-Body Workout With Weight Machines at the Gym

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Machines can go a long way in making lifting less intimidating. There’s a lot of debate about weight machines in the fitness world. Some people gravitate towards them because they seem a heck of a lot easier than cranking out some reps with a pair of dumbbells or a barbell. Others (especially some trainers) say that they’re not the best exercise tool for everyone, since they tend to work muscles in isolation rather than with the kinds of compound total-body movements you can do with free weights. In fact, trainers generally agree that a well-rounded strength training program shouldn’t rely solely on machines. But that doesn’t mean there is no place in your lifting routine for this type of equipment. In some cases, weight machines—which guide you through exercises and come with adjustable levels of resistance to make it harder or easier—can be a good choice and actually are a safer bet than slinging around heavy hunks of metal without knowing (or feeling familiar with) the correct form or range of motion of a given exercise. Wondering if weight machines are right for you? Here’s everything you need to know—plus, how to get in a full-body workout with them, if […]
Feb 22

11 Bodyweight Exercises That Strengthen Your Core Better Than Sit-Ups

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Sit-ups are one of the most basic forms of core exercise. However, they’re not the gold standard for safely and effectively strengthening your abdominal muscles. There are many other functional exercises that target and strengthen your full core.   1. Dead Bugs This exercise is excellent for engaging the deep core muscles, according to Mallory Fox, DHSc, MS, NASM-CPT, CWC, a NASM master trainer and certified wellness coach. “It helps improve core stability and coordination by requiring you to maintain a neutral spine while moving your limbs. It’s great for beginners and those looking to enhance their core control.” Here’s how to do it: Lie on the mat with your arms extended straight up. Bend your hips and knees 90 degrees, lifting your feet from the ground. Reach your left arm backward, over your head, and toward the floor as you simultaneously extend your right knee and hip, reaching your right heel toward the floor. Return to the starting position and do the same motion with the other arm and leg. Repeat for 10 reps on each side.   2. Hollow Body Hold This move is a staple in gymnastics and is fantastic for building core strength and endurance, says […]
Feb 19

Best exercises: Here’s how cardio or aerobic training benefits your body and brain

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Exercise and fitness: Whether you’re striving to maintain a healthy weight, manage stress, or simply elevate your mood, aerobic exercise can be a transformative and sustainable solution.   Finding an effective way to boost health and fitness, and mental well-being, has been a priority for many. One powerful solution that has stood the test of time when it comes to the best exercises is aerobic training, often referred to as “cardio”. During any aerobic activity, you repeatedly move large muscles in your arms, legs, and hips. Your breathing regulates how much oxygen gets to your muscles during such exercises, helping you move and burn more calories. From improved cardiovascular health to enhanced mood and mental clarity, aerobic exercise offers a wealth of benefits that can transform your life. Here are the remarkable advantages of incorporating aerobic training into your routine:   1. Enhanced cardiovascular health: Aerobic training gets your heart pumping and your blood flowing. This form of exercise strengthens the heart muscle, improves blood circulation, and lowers blood pressure. Over time, it reduces the risk of heart disease by decreasing levels of harmful LDL cholesterol and increasing levels of beneficial HDL cholesterol. A stronger heart is better equipped to […]
Feb 18

4 Bed Exercises That Restore Thigh Strength Faster Than Squats After 65

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Lower-body strength can fade quietly after 65, especially when daily movement drops and your joints start dictating what feels possible. Luckily, rebuilding thigh strength doesn’t require deep squats, heavy loads, or standing workouts that feel intimidating first thing in the day. Bed-based exercises create a safer starting point where your muscles can work without worrying about balance or joint strain. Training from the bed allows you to focus on muscle activation, control, and endurance. Those three qualities matter more than load when restoring strength later in life. When your thighs relearn how to produce force and stay engaged, everyday tasks like standing up, climbing stairs, and walking for longer periods feel noticeably easier. These exercises come straight from years of coaching older adults who wanted strength without setbacks. Each move prioritizes joint comfort while still demanding effort from your thighs and hips. Done consistently, they help rebuild confidence in your legs and create a smoother transition back to standing strength. Up next are four bed exercises that do exactly that.   1. Glute Bridge Glute bridges rebuild strength in your thighs and hips while keeping your spine supported. This position allows your muscles to work without pressure on your knees. […]
Feb 15

Five full-body workout routines to achieve your fitness goals, approved by experts

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Training everything all at once is the oldest – and best – fitness hack in the book. Here’s five expert-approved ones to keep things fresh Focusing on your health and wellbeing by eating well, working out, and meditating is key to keeping fit but requires you to set aside ample time to do these things properly. It’s why whatever iteration of a full body workout you choose to do – they can be anything from basic to super showy – it’s humble, reliable, and tried and tested – the good thing is you know it’ll get the job done.   Why full body workouts are so great Full body workouts are not just time-efficient but, it turns out, they’re also a cornerstone of longevity. “They’re highly effective for overall health, muscle maintenance, and metabolic function, all of which are crucial for aging well and maintaining quality of life as we grow older,” enthuses Vero Vegas, a trainer with TRX. Vegas says that in their experience, full body workouts allow for a more balanced and functional physique. “It’s not just about aesthetics; it’s about building a resilient, functional body that ages well, maintains independence, and resists injury,” she explains. They’re good […]
Feb 12

The seven best biceps workouts to build stronger arms

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Develop upper body strength, protect your joints, and make lifting easier with the best biceps workouts There’s more to the best biceps workouts than the biceps curl. As effective as that exercise can be, it’s important to vary your training to keep things interesting and ensure you’re working a range of muscles. Dumbbells are some of the most versatile weights for biceps exerises, and while you can pick from the rack at the gym, the best adjustable dumbbells are a great option for at-home workouts. These combine several weights in one so you can quickly adjust the load between exercises or gradually increase the weight as you get stronger to help you grow your biceps with the progressive overload technique. Growing your biceps can be very beneficial. Along with helping you to lift heavier items and fill out the sleeves of a t-shirt, the National Library of Medicine found that training your biceps results in better shoulder stability. So, if you’re ready to unlock your upper body goals, we spoke to personal trainers, Araceli De Leon, from the American Council on Exercise, and Jesse Grund who shared their selection of the best biceps exercises with us.   Best biceps workouts to build stronger arms “The types of […]
Feb 09

How to Slim Down Legs: 5 Exercise and Diet Tips

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It’s not possible to target weight loss to just one area of the body, often referred to as spot reduction. But certain diet and exercise adjustments can allow you to lose overall body fat, gain muscle, and (potentially) slim down your legs. Here’s why spot reduction workouts aren’t effective, plus some research-backed diet and exercise tips that may change the look of your lower body.   Why Targeted Exercises Are a Losing Battle “Spot reduction is the idea that you can target a specific area in your body to lose fat but, unfortunately, most research has proven this not to be true,” says Nicole Hinckley, a registered dietitian based in Dallas and founder of Blissful Nutrition. “When you lose fat, triglycerides are broken down into free fatty acids and glycerol, and these components can come from anywhere in the body and then enter the bloodstream to be used as fuel,” she says. In other words, targeted exercises cannot control which fat your body uses for energy, as the body tends to pull fat stores from multiple locations. Research continues to reflect this finding: A meta-analysis published in Human Movement in 2022 reviewed 13 controlled studies. It found that spot reduction exercises […]
Feb 05

The Best 8-Minute Morning Routine That Reverses Aging Better Than Hour-Long Workouts After 50

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Contrary to popular belief, you don’t need to spend countless hours at the gym to see noticeable results. For those 50+, shorter, high-intensity workouts and a well-structured routine can promote muscle gains, boost mobility, and improve metabolism just as effectively—”sometimes even better,” says Josh York, founder and CEO, GYMGUYZ. The trick? Engaging multiple muscle groups at once, maintaining an elevated heart rate, and performing a combo of strength, mobility, and balance exercises. Below, York breaks down a productive eight-minute morning routine that reverses aging better than hour-long gym sessions.   Why Morning Exercise Matters Working out first thing in the AM jumpstarts your metabolism, helps regulate hormones, and establishes an all-around positive vibe for the rest of the day. “For older adults, morning movement improves energy levels, mental clarity, and circulation, while consistent morning activity has been linked to improved longevity and better sleep patterns,” York explains.   The Best 8-Minute Anti-Aging Morning Workout “By combining strength, mobility, balance, and cardio in a rapid, focused circuit, this routine activates key anti-aging mechanisms: building lean muscle, improving circulation, enhancing joint health, and stimulating metabolism,” York tells us. “Eight minutes done consistently can outperform a drawn-out, unfocused hour-long session for energy, muscle […]
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 […]
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