Aug 22

Quick Fixes for Sore Muscles

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Sore muscles are one of the less pleasant side effects of exercise. Depending on the type and intensity of the workout, muscle soreness after a workout can range from barely noticeable to extremely painful.   Why Do Our Muscles Get Sore in the First Place? Muscle soreness after exercise (also referred to as delayed-onset muscle soreness, or DOMS) signals that you caused damage to your muscle tissue, according to the American College of Sports Medicine (ACSM). When this damage, or micro-tearing, happens, your body initiates the repair process by triggering inflammation at the injured site, says Shawn Arent, PhD, CSCS, a professor and the chair in the department of exercise science at the University of South Carolina in Columbia and the director of its sports science lab. Fluid accumulates in the muscles, putting extra pressure on the damaged areas, leading to that familiar sensation of tightness and pain that typically begins to develop 12 to 24 hours after your workout, Dr. Arent says. While you create a little bit of damage every time you exercise, certain types of workouts are notorious for higher levels of damage and — by extension — soreness. In particular, any workout that’s new to you, […]
Aug 19

The 8 Best Exercises Personal Trainers Recommend for Every Workout

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Get more out of your workouts with these calorie-burning, expert-recommended exercises. If you’re a beginner or have very limited time to work out at the gym, picking the right exercises can be tough, especially given the endless number of options and variations. To help you build strength and endurance as fast as possible, I talked to certified personal trainers, coaches and specialists to find the best exercises you can add to your workout regimen, all of which can be adjusted to match your current fitness level.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves,” says John Gardner, a NASM-certified personal trainer. He explains that the deadlift is an essential exercise that stimulates the upper and lower body simultaneously, allowing […]
Aug 16

Are You Lifting Wrong? Why Heavy Weights May Not Be the Only Key to Bigger Muscles

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There are other ways to add size to your frame than just adding more iron to the bar. You’ve heard this before, because it’s said out loud in many a gym: “If you want to get big, you’ve gotta lift heavy.” On face value, it sounds legit. You look around the gym and see that the lifters who lift heavy are big. So, it’s easy to think more plates equal more gains. But here’s the truth… You don’t need to lift like a powerlifter to look like a superhero. The idea that only heavy weights build muscle is a persistent myth surrounding strength training. While going heavy has its place in the hypertrophy toolbox, it’s not the only tool—or even the most important one. Here, with the help of Andrew Coates, a personal trainer with over 25,000 hours on the gym floor, and Greg Nuckols, three-time world champion powerlifter and the head dude at Stronger By Science, we’ll break down where this myth originated, why it persists, and what triggers muscle growth.   Lifting Heavy Alone Won’t Maximize Muscle Growth This myth originated in the weight rooms of the golden age of bodybuilding, when Arnold, Franco, and Lou Ferrigno were […]
Aug 13

Sprint Interval Training: 10-minute fat-burning workout that beats HIIT

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A 2025 study published in the Run Repeat suggests that sprint interval training can help you burn 40% more fat than traditional HIIT, and in 60% less time.   Obesity and weight loss are two oxymoronic words we hear every day, almost like they shouldn’t belong in the same sentence. For those struggling to lose weight but pressed for time to exercise, Sprint Interval Training (SIT) offers a fresh, intense, and surprisingly effective challenge. Here’s everything you need to know.   What is sprint interval training? A sprint is a short, all-out run where you push yourself as fast and hard as you can, usually lasting between 20 and 30 seconds. It’s not about pacing yourself but giving everything in a burst of speed. To lose fat faster, sprint hard for 20-30 seconds, lungs burning, feet pounding, then slow to a walk to catch your breath. Repeat a few times. It requires no equipment.   Who is this for? Anyone who’s ever stood panting by the roadside, heart pounding, legs trembling after a desperate sprint to catch a bus. If you have 10 minutes and want to lose fat efficiently, this is for you. But here’s a warning: it’s tough […]
Aug 10

These 6 Expert Tips Make It So Much Easier To Start Working Out As A Beginner

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The hardest part of working out consistently? Getting started. Once you do, though, you start feeling (and soon, seeing!) the positive impact on your mind and body. Whatever your age or experience, starting an exercise routine has many benefits, says Kristen McParland, a NASM-certified personal trainer and nutrition coach, and developer of the WH+ Beginner Workout Plan. Building muscle increases your metabolic rate; your bones, ligaments, and tendons get stronger; your blood pressure and immunity may improve; your brain gets sharper, and you may even live longer. Here’s how to begin, plus key movement patterns you’ll want to know…   Best Tips For Starting A Workout Plan, Any Plan Set reasonable goals. Specifically, determine an achievable number of days and time to work out. “It’s really difficult for a beginner to go from zero days to five,” says Kristen McParland, a NASM-certified personal trainer and nutrition coach, and developer of the WH+ Beginner Workout Plan. “Start small and build.” You can always add more days and time as you go. Pick the time of day that’s best for you. Some people love working out in the morning, while others prefer to exercise in the evening. The so-called “best time to […]
Aug 07

Strength training, HIIT, cardio, low-intensity activity: Which exercise is best for fat loss? Fitness coach answers

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Fitness coach Raj shares which exercise – strength training, HIIT, cardio – is best for fat loss, emphasising combining them to be the best strategy.   What is the best type of exercise for fat loss? Is it strength training, HIIT (high-intensity interval training), traditional cardio, or low-intensity activities like walking? If you work out to lose weight or reduce fat percentage, then this is a question you must have wondered about before. But which is it? Best exercise for fat loss In a post shared on April 17, Raj Ganpath, a fitness coach, talked about each form of exercise, including strength training, HIIT, traditional cardio, and low-intensity activities, and discussed which helps you burn more calories and fat. He also shared a weekly plan to follow based on what your goals are. Let’s find out.   View this post on Instagram A post shared by Raj Ganpath (@raj.ganpath) 1. Strength training “This does not burn too many calories per hour, but it builds muscle. By doing that, it increases your basal metabolic rate, which helps you burn more calories throughout the day. Over the course of weeks, months, and years, all of this accumulates and is very useful for […]
Aug 05

Exercises with dumbbells: 8 best moves to tone arms

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Strengthen and tone your arms to perform daily activities with ease. All you have to do is incorporate these arm exercises with dumbbells in your workout routine. Toning your arms may be one of your aesthetic goals. But you should not aim to have toned and strong arms just because they look good. They are essential in making daily tasks like lifting and carrying things easier. Even reaching the top shelf needs the help of well-defined arms. To gain them, you need to sweat it out. If you already have a fitness routine, add arm exercises with dumbbells to it. At most gyms, you will find many fixed dumbbells of varying weights. If working out at home is more your style then go for adjustable dumbbells. Having this type of dumbbell means you can add or remove the weighted plates as per your requirement.   Arm exercises with dumbbells: How it helps? Maintaining arm strength and keeping them toned become increasingly important as we age. “Starting around age 35, muscle endurance and strength naturally begin to decline by about 1 percent each year. This gradual loss of muscle can result in decreased endurance, strength, limited range of motion and a […]
Aug 02

No, not push-ups — strength coach shares the benefits of overhead triceps extension and to how master the correct form

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Don’t sleep on the overhead triceps extension move Exercises like push-ups (especially diamond push-ups) and tricep kickbacks are popular for targeting the triceps, but the overhead triceps extension is one exercise you shouldn’t overlook. This exercise stretches and strengthens the entire tricep muscle through a full range of motion, hitting areas other exercises can miss. You can use a dumbbell or a weight plate to perform the move. As with any exercise that involves weight, start with a lighter weight to focus on your form, and gradually increase it as you get stronger. If you’re in a gym, you can easily adjust to heavier weights, while at home, one of the best adjustable dumbbells will let you change the weight to match your progress. To understand why the overhead triceps extension is essential for any triceps workout, we spoke with Luiz Silva, a personal trainer, spin instructor and certified strength and conditioning coach. Silva explained the main benefits of this exercise, shared tips on perfecting your form, and offered two variations to keep your arm days exciting.   What are the benefits of overhead triceps extensions? According to Coach Silva, the overhead triceps extension is particularly effective because it, “Increases […]
Jul 30

6 Classic Exercises That Burn More Belly Fat Than Cardio After 40

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These strength-based compound exercises are ideal for melting stubborn belly fat after 40. After entering your 40s, you begin to lose muscle mass—anywhere from 3% to 8% per decade, in fact. Less muscle can lead to a slower metabolism, meaning you torch fewer calories during workouts and when resting, says Ian Groves, certified personal trainer and managing director of Training Station. This metabolic decline also makes it easier for stubborn fat to accumulate in your midsection—especially during and after menopause. While sarcopenia and hormonal changes are natural processes your body endures, you can combat their lasting effects with regular exercise and a healthy diet. So, we spoke with a trainer who breaks down six classic exercises that burn more belly fat than cardio after 40. If your goal is to burn unwanted belly fat after 40, chances are, you’ve been cranking up your cardio routine in hopes of making progress. It’s a stubborn area of the body to work on and requires a solid game plan beyond cardio to succeed. “While cardio can help burn calories, relying on it alone (without incorporating strength training) can backfire,” Groves stresses. “Too much cardio without resistance exercises can accelerate muscle loss, further slowing […]
Jul 27

10 simple exercises to build muscle, as you age (no gym required)

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Building muscle can feel overwhelming, especially if you’re not a “gym bro” or don’t have time to spend hours lifting iron while sipping protein shakes the size of your head. But here’s the good news — you don’t need a fancy gym membership, expensive equipment, or even a six-day-a-week workout routine to start building muscle. What do you need? Consistency, smart moves, and a bit of sweat equity. Below are simple exercises that actually work — whether you’re just getting started or want to level up your strength without burning out.   Push-ups: Upper-body builder You don’t need a bench press to get a strong chest and arms — just your bodyweight and a floor. What it works: Chest, triceps, shoulders, and core. Why it’s great: Push-ups are a classic for a reason. They’re easy to modify (drop to your knees or incline with a wall if you’re a beginner), and you can do them anywhere — bedroom, hotel, office bathroom (hey, we won’t judge). Quick tip: Keep your body in a straight line — no sagging hips or mountain peaks. Quality over speed.   Squats: your legs will hate you, but thank you later You might not love squats […]
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