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 […]
Jul 24

Fitness at 40: 7 doctor-approved workout rules you must follow to stay fit

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Turning 40 doesn’t mean slowing down, it means training smarter. Experts reveal gender-specific fitness rules to boost strength, prevent injuries, and stay healthy in your 40s and beyond. By the time you hit your 40s, your body starts changing in different ways. Your metabolism slows down, recovery takes longer, and building muscle isn’t as easy as it used to be. But that doesn’t mean it’s time to slow down, it means it’s time to get smarter about your workouts. Doctors and fitness experts agree that the key to staying fit in your 40s is to personalise your workouts as per your changing body. And yes, there are some specific considerations based on gender too.   Fitness rules for everyone in their 40s Whether you’re male or female, there are some universal rules that apply to exercising in your 40s:   1. Hydration comes first After 40, the body’s thirst signals are not as sharp. Many people are mildly dehydrated without realizing it. This affects energy, joint lubrication, and even mental clarity. Aim for 2.5 to 3 litres of water a day, especially if you’re physically active.   2. Sleep is your secret weapon Quality sleep is crucial. It helps in […]
Jul 20

9 Posture Exercises to Try If You Sit at a Desk All Day

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Do you spend your days working at a desk? Stretch and strengthen particular muscles with this posture workout to beat the slump. Stop right there — without moving, do a posture check. Back rounded? Chin sticking out? Dowager’s hump? While these slumped positions may feel more comfortable in the moment, poor posture doesn’t just look “blah.” Over time, slouching can cause major stress and injury to your body, too. “Poor posture can cause certain muscles to weaken while causing others to become overused leading to muscle imbalances,” explains Franco Calabrese, P.T., D.P.T., clinical director at React Physical Therapy. “This will create force inequities between larger and smaller muscles. This can cause functional movement to be limited and often strenuous, which can increase the probability of an injury.” These risks are especially prevalent if you’re prone to poor posture while working at a desk for the majority of the day. Other common causes of poor posture include sitting or standing for too long, a lack of physical activity, previous muscle or joint injury, and muscle imbalances or weaknesses, adds Calabrese. “How you move outside of your workout affects how you feel just as much — if not more so — as […]
Jul 18

3 Push-Up Modifications to Try If You Can’t Yet Get a Full One

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These expert-approved moves will help you build the strength you need.   Sure, the push-up is a bodyweight exercise, but that doesn’t mean it’s easy—in fact, it can be really challenging to master. That’s why push-up modifications (basically, less intense versions of the OG exercise) are so useful. These variations ease up the challenge by reducing the amount of load you have to push with each rep while allowing you to practice the movement pattern and build the strength you need to crush a full one. And just like the traditional from-the-floor push-up, you don’t need any equipment, making them an easy addition to your routine. Below, we have three great push-up mods to try along with expert intel on the muscles these moves work, why they’re great regressions (i.e., more beginner-friendly variations on the traditional exercise), and exactly how to use them to build up to the full thing. Stay right here for all the must-know info!   What’s the best way to modify push-ups? There are two main ways to modify push-ups: Stay on the floor but drop to your knees. Or stay on your toes but elevate your hands on a stable surface, like a box, step, […]
Jul 17

9 Best Foods Combos To Boost Energy Before A Workout

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In this article, we share a list of food combos to boost your energy levels before a workout. Certain food combinations can significantly boost energy before a workout by providing the right balance of carbohydrates, proteins, and healthy fats. Carbs serve as the primary source of quick energy, while protein supports muscle performance and recovery. When paired correctly, these nutrients optimise blood sugar levels, improve stamina, and reduce fatigue during exercise. The goal is to fuel your body with easily digestible foods that give sustained energy without causing digestive discomfort. Below we share a list of food combos to boost your energy levels before a workout.   9 Best food combos to boost energy before a workout   1. Banana + peanut butter Bananas are rich in fast-digesting carbohydrates and potassium, which help with muscle function and sustained energy. Pairing a banana with a spoonful of peanut butter adds healthy fats and a bit of protein, creating a well-rounded snack that keeps you energised without a crash.   2. Greek yogurt + berries Greek yogurt is packed with protein to support muscle performance, while berries provide quick-digesting natural sugars and antioxidants. This combo gives you a steady energy boost and […]
Jul 13

Squat University’s 5 Tips for Pain-Free Shoulders While Bench Pressing

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Squat University is known for high-quality lifting advice for athletes in multiple sports, including strongmen, bodybuilding, CrossFit, powerlifting, weightlifting, various field sports, and more, to train healthy and pain-free over the long term. One of the most common issues from consistent lifting is an excess strain on the shoulders during a bench press. Squat University has advice to remedy that.   1. “Lock 3” Shoulder Routine For the first tip, Dr. Aaron Horschig, a physical therapy doctor and coach head of Squat University, has his assistant, Micah, lie prone on the floor. With light weights – one to two-and-a-half pounds – the routine begins with lifting the arms backward into the air, engaging the posterior muscles in the shoulders. There isn’t much range of motion, but it helps with posterior flexibility and strength, which is an important facet for weightlifters, who are typically anterior-dominant in the torso/shoulders. Fifteen to 20 reps with lighter weight and palms up is generally enough to create more body balance. Micah then flipped their hands’ palms down. They flared their arms and lifted them a few inches while not over-retracting the rhomboids. Dr. Horschig suggested focusing on the hands rather than pinching in the back […]
Jul 10

Best exercises: How lifting weights lower blood pressure, keep heart healthy during menopause

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Menopause often brings changes in hormone levels and blood pressure, raising heart health risks. But resistance training offers a simple, natural way to help. Lifting weights just twice a week can support healthy blood pressure, muscle mass and mood. Menopause is a normal life stage. But for many women, it brings new challenges like hot flushes, weight gain, mood changes and rising blood pressure. The drop in oestrogen affects blood vessel flexibility, increasing heart health risks. But studies suggest that a simple, practical habit, weightlifting, can make a real difference. Done safely and regularly, it’s a powerful tool to help keep blood pressure in check and support wellbeing. The risk of high blood pressure rises sharply after menopause, with hormonal changes affecting how blood vessels function. “Oestrogen protects the arteries, and once levels drop, we often see a steep rise in blood pressure. ,” says Dr Mannan Gupta, Chairman & HOD of Obstetrics & Gynaecology, Elantis Healthcare. “This can lead to higher chances of heart disease or stroke, but the good news is that movement, particularly resistance training, can help reduce those risks,” he adds While many turn to walking or cardio for fitness, resistance training targets muscles. It’s especially […]
Jul 07

Strength Training Isn’t Just for Bodybuilders — Here’s How It Helps You Lose Weight

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Trying to lose weight can feel like an uphill climb, especially when progress slows despite all the cardio and clean eating. But what if the secret to real results isn’t more time on the treadmill but more time lifting weights? Strength training is often overlooked by those focused on weight loss, but it’s one of the most efficient ways to change your body composition, boost your metabolism and burn fat more effectively. You don’t need to be a bodybuilder or spend hours at the gym to see benefits. Strength training helps you build lean muscle, which means your body keeps burning calories even when you’re not working out. It’s also easier on the joints than high-impact cardio, making it a sustainable option for most fitness levels. Whether you’re new to resistance training or just unsure where to start, incorporating even two sessions a week could be the game-changer your fitness routine has been missing.   Cardio versus strength training There’s a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training. According to New York City-based personal trainer Oscar Colon IV, cardio is ideal for burning more calories during a workout session — […]
Jul 06

10 full-body workouts you can do using just a park bench

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Transform your park visits into effective workouts using just a bench and your body weight. This guide presents ten full-body exercises, from incline push-ups to walking push-ups, designed to sculpt muscles and boost cardio. A sample 30-minute circuit is provided, emphasizing the accessibility and effectiveness of park bench workouts for all fitness levels. When you think of working out in the park, you probably picture a nice jog, some light stretching, or maybe a few half-hearted jumping jacks while pretending to enjoy the outdoors. But what if we told you that the humble park bench—the one usually reserved for gossiping aunties or snack breaks—could be your new gym? Yep, that solid slab of wood or stone can help you hit every major muscle group without needing dumbbells, resistance bands, or a pricey gym membership. All it takes is your body weight, a bit of determination, and a park bench that doesn’t wobble. So grab your water bottle, head to your favorite green space, and try these 10 full-body moves. You’ll be sweating, sculpting, and maybe even attracting curious onlookers by the end of your session.   Incline push-ups (chest, shoulders, triceps, core) Let’s start with the classics. Incline push-ups are […]
Jul 02

​Can you build muscle after 40? Let’s separate the myths from the facts​

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Muscle building facts to know Turning 40 comes with its fair share of life upgrades: a clearer sense of self, a stronger voice in meetings, better filters for nonsense, and yes… a metabolism that suddenly acts like it’s on vacation. One of the biggest questions that hits many at this stage of life is: Can I still build muscle after 40? Short answer: Yes. Long answer: Yes, but—and that “but” is wrapped in a bunch of myths and half-truths we need to sort through.   Myth #1: It’s too late to start strength training after 40 Fact: It’s never too late. Literally. Muscle building, or hypertrophy, is possible well into your 60s, 70s, and even 80s. Studies have shown that older adults respond positively to resistance training, often gaining strength, muscle mass, and even improving bone density. One study in Journal of Strength and Conditioning Research found that previously sedentary seniors made significant strength gains within 12 weeks of training. The body doesn’t just throw in the towel because you had your 40th birthday. It just wants you to train smarter, recover better, and stop comparing yourself to your 25-year-old gym selfies.   Myth #2: You can’t compete with younger […]
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