<![CDATA[ Latest from Fit&Well in Strength-workouts ]]> https://www.fitandwell.com/exercise/cardio-strength-workouts/strength-workouts Thu, 23 Jul 2026 05:00:00 +0000 en <![CDATA[ Lower-back pain made me want to quit glute workouts—a physical therapist changed my mind and gave me five low-impact exercises to build glute strength instead ]]> https://www.fitandwell.com/exercise/strength-workouts/lower-back-pain-made-me-want-to-quit-glute-workouts-a-physical-therapist-changed-my-mind-and-gave-me-five-low-impact-exercises-to-build-glute-strength-instead/ rU33gRWZjQTXRkpt6chxRH Thu, 23 Jul 2026 05:00:00 +0000 Thu, 23 Jul 2026 08:20:52 +0000 false false false

I’ve been slowly reintroducing strength training exercises into my routine after an extended break and included hip thrusts, an old favorite.

I used to be able to shift some significant weight doing this move, but since returning to it I’ve noticed my lower back feeling sore afterwards.

I asked Dr Christynne Helfrich, a doctor of physical therapy at Hinge Health, why this might be happening.

“When glute exercises trigger lower-back pain, it’s usually because the body is relying on the wrong muscles to do the work. Your glutes play a crucial role in stabilizing your pelvis and supporting your lower back,” she explains.

“But if they’re not properly activated, or if the movement is asking more of your body than it’s prepared for, your lower-back muscles may step in to compensate.”

Helfrich suggested using a mirror to check my form and I noticed that I was shifting the load higher by arching my lower back.

I assumed Helfrich would recommend I drop hip thrusts from my routine altogether, but instead, she suggests regressing it to see if that helps.

“Gentle movement is one of the best treatments for low-back pain,” she says.

“Scale the exercise back by reducing the weight, decreasing the range of motion, or slowing the movement down to focus on good control.”

Five glute exercises to build stability and control

Alongside that advice, Helfrich recommended the following five exercises to me.

“The goal is to improve how your hips, core, and lower back work together so that everyday movements and workouts become more comfortable and efficient,” says Helfrich.

“These exercises are low-impact, functional, and emphasize control over intensity.”

  1. Sit-to-stand
  2. Glute bridge
  3. Hip hinge
  4. Clamshell
  5. Lateral leg lift

1. Sit-to-stand

“This is one of my favorite functional exercises because it mimics an everyday movement while strengthening the glutes and legs,” says Helfrich.

How to do it:

Sets: 2-3 Reps: 8-12

  • Sit in a sturdy chair with your feet hip-width apart, flat on the floor.
  • Lean slightly forward and press through your heels to stand.
  • Push your hips back and bend your knees to slowly lower yourself back to the chair with control.

2. Glute bridge

“Bridges are one of the most effective ways to activate the gluteus maximus while minimizing stress on the lower back,” says Helfrich.

How to do it:

Sets: 2-3 Reps: 10

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Press through your heels to raise your hips, until your body forms a straight line from your shoulders to your knees.
  • Squeeze your glutes at the top of the move, holding for five seconds.
  • Lower slowly with control.

3. Hip hinge

“This teaches one of the most important movement patterns for lifting and bending safely,” says Helfrich.

How to do it:

Sets: 2-3 Reps: 8-10

  • Stand with your feet hip-width apart and a slight bend in your knees.
  • Push your hips back and lower your torso, while maintaining a neutral spine—you should end up looking at the floor, feeling a stretch in the backs of your thighs.
  • Reverse the movement to stand upright.

4. Clamshell

“This exercise strengthens the gluteus medius, an important hip stabilizer that supports the pelvis and lower back,” says Helfrich.

How to do it:

Sets: 2-3 Reps: 10 each side

  • Lie on your side with your legs and feet stacked and your knees bent.
  • Raise your top knee, rotating from your hip but keeping your hips stable and avoiding tilting back.
  • Lower slowly.
  • Do all the reps on one side, then switch sides.

5. Lateral leg lift

“This movement strengthens the hip muscles that help stabilize the pelvis during walking and everyday activities,” says Helfrich.

How to do it:

Sets: 2-3 Reps: 10 each side

  • Stand with your feet together near a sturdy surface for balance if needed.
  • Raise your left leg slowly out to the side, keeping your hips stable.
  • Lower with control.
  • Do all the reps on one side, then switch sides.
]]> <![CDATA[ These are the three deep core moves you should add to the end of your workouts to build functional strength, according to a trainer ]]> https://www.fitandwell.com/exercise/strength-workouts/these-are-the-three-deep-core-moves-you-should-add-to-the-end-of-your-workouts-to-build-functional-strength-according-to-a-trainer/ ikqfzcUnU2pTMzig3xkSWk Wed, 22 Jul 2026 05:00:00 +0000 Thu, 23 Jul 2026 08:20:52 +0000 false false false

Training your core properly involves doing more than a few sit-ups every now and then.

According to Stevie Griffin, a trainer with the Ladder workout app, you'll see the most benefits when you train the deep core.

"The deep core muscles—your transverse abdominis, multifidus, pelvic floor, and diaphragm—are your body's built-in stabilizers, and they respond to frequency rather than heavy load," she tells Fit&Well.

"Instead of one big ab day a week, I weave core into all of my workouts, whether that's a dedicated finisher or building it right into the lifts—by cueing people to brace and stabilize as they move."

Training the deep core has more benefits than just visible abs. "It's what protects your back, makes every other lift stronger and safer, and builds the strong, stable foundation everything else is built on," says Griffin.

Here are Griffin's top three deep core moves.

1. Dead bug

Sets: 2-3 Reps: 8-10 each side

How to do it:

  • Lie on your back with your arms raised vertically, your legs raised and knees bent to 90° so your calves are parallel to the floor.
  • Extend and lower your left leg as you lower your right arm behind your head, until both limbs are just above the floor.
  • Return to the starting position with control.
  • Repeat with the opposite limbs.
  • Continue, alternating sides with each rep.

"This is one of my favorite beginner core exercises because it teaches you how to brace your core while moving your arms and legs independently," Griffin says.

"I always tell people to move slowly and keep their lower back gently pressed into the floor throughout the exercise."

2. Bird dog

Sets: 2-3 Reps: 8-10 each side

How to do it:

  • Get on your hands and knees with your hands under your shoulders and your knees under your hips.
  • Extend and raise your left leg behind you to hip height and raise your right arm in front of you to shoulder height.
  • Return to the starting position with control.
  • Repeat with the opposite limbs.
  • Continue, alternating sides with each rep.

"Bird dog is another staple in my programming because it challenges balance, coordination, and core stability all at once," explains Griffin.

"The goal isn't speed, it's control. I encourage people to keep their hips as level as possible and focus on quality movement over rushing through the reps."

3. Plank

Sets: 2-3 Time: 20-45sec

How to do it:

  • Get on your hands and knees with your hands directly under your shoulders.
  • Step your feet back so your body is in a straight line from head to heels.
  • Engage your core and hold, ensuring you don’t hold your breath.

"The plank is one of my favorite exercises because it teaches you how to create full-body tension and properly brace your core," Griffin says.

"If holding a plank on your toes feels too challenging, don't be afraid to modify it by dropping to your knees or elevating your hands on a bench or countertop," she adds.

]]> <![CDATA[ Reduce your risk of falls and strengthen your bones with this trainer’s three simple home exercises for a functionally strong body ]]> https://www.fitandwell.com/exercise/strength-workouts/reduce-your-risk-of-falls-and-strengthen-your-bones-with-this-trainers-three-simple-home-exercises-for-a-functionally-strong-body/ gpDiyvMVUzELXYxEUaJbvk Sun, 19 Jul 2026 04:00:00 +0000 false false false

Sadly, there is no magic potion that can extend human lifespan. But when the U.K. Chief Medical Officers (CMOs) released new activity guidelines this month, they wrote that “if physical activity were a drug, we would refer to it as a miracle cure, due to the great many illnesses it can prevent and treat.”

Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness Lagree, agrees about the power of exercise. “Regular exercise supports heart health, brain function, blood sugar control, and a healthy metabolism, all of which are linked to a longer lifespan,” she says.

“It can also reduce the risk of chronic conditions like heart disease, type 2 diabetes and osteoporosis. Staying active consistently is one of the most effective ways to maintain both quality of life and longevity.”

The CDC agrees with the U.K.’s CMOs recommendations of 150 minutes of moderate-intensity aerobic exercise each week, plus at least two strength-training sessions.

If you’re a little lost about what to do in your strength training sessions, Chakoian has shared a simple workout featuring her top three exercises to promote longevity.

“These exercises strengthen the major muscle groups that help you stay mobile, independent, and less prone to injury as you age,” she says.

“They also improve balance, posture and bone strength, which lowers the risk of falls and fractures later in life.”

Chakoian’s top three strengthening exercises for longevity

1. Squat

Sets: 3 Reps: 8-12 Rest: 60-90sec

How to do it:

  • Stand with your feet about shoulder-width apart.
  • Engage your core.
  • Push your hips back and bend your knees, lowering until your thighs are about parallel to the floor, keeping your chest facing forward.
  • Press through your heels to stand.

“Squats train one of the most important movement patterns we use every day, from sitting down to climbing stairs,” says Chakoian.

“They strengthen the glutes, quadriceps, hamstrings and core while improving balance and mobility. I like them because they give the biggest return for the time you put in.”

2. Push-up

Sets: 3 Reps: 8-15 Rest: 60sec

How to do it:

  • Start in a high plank with your hands under your shoulders, arms extended and your body in a straight line from head to heels.
  • Bend your elbows to lower your chest, keeping your body in a straight line.
  • Press through your hands to extend your arms and return to the high plank position.

Make it easier: Perform on your knees or with your hands on a raised platform or a wall.

“Push-ups build practical upper-body strength without equipment. They target the chest, shoulders, triceps and core. I like them because they also improve stability and body control.”

3. Romanian deadlift

Sets: 3 Reps: 8-10 Rest: 90sec

How to do it:

  • Stand with your feet hip-width apart, holding the weight in front of your thighs, palms facing you.
  • Engage your core and move your shoulders back and down.
  • Keeping your back flat throughout, hinge at your hips and push your butt back to lower the weight down your legs until you feel a stretch in your hamstrings.
  • Drive your hips forward to return to standing.

Tip: Choose a weight that makes the exercise feel challenging, but allows you to complete all the reps with good form.

“Deadlifts strengthen the muscles that support posture and protect the lower back,” says Chakoian.

“They primarily work the glutes, hamstrings, lower back and core. I like them because they improve strength for lifting everyday objects safely.”

]]> <![CDATA[ “It’s the move I’d put in everyone’s hands on day one”—a trainer recommends this one dumbbell exercise for people who are new to strength training ]]> https://www.fitandwell.com/exercise/strength-workouts/its-the-move-id-put-in-everyones-hands-on-day-one-a-trainer-recommends-this-one-dumbbell-exercise-for-people-who-are-new-to-strength-training/ J3t5sS35hdKBvgz2sPNT5K Fri, 17 Jul 2026 04:00:00 +0000 false false false

Strength training is one of the best ways to ensure you can keep moving well for longer as you get older.

Using weights can seem intimidating at first, but once you master a few fundamental movements, there’ll be no stopping you.

Stevie Griffin, a trainer at the workout app Ladder and specializes in dumbbell workouts, has a top strength exercise for total newbies.

“The goblet squat is one of my favorite exercises because I truly believe it’s one of the best movements for building a strong foundation,” Griffin explains.

“It teaches you how to squat with great form, brace your core, and build real lower body and total body strength all at once,” she tells Fit&Well.

“It’s the move I’d put in everyone’s hands on day one.”

According to the trainer, it also translates well to everyday movement.

“Whether you’re sitting down, standing up from a chair, picking something up off the floor, climbing stairs, or carrying groceries, you’re using the same movement pattern,” Griffin says.

“Building strength in these foundational movements can make everyday tasks feel easier and help support mobility and independence as we age,” she adds.

How to do the goblet squat

Sets: 1 Reps: 8-15

How to do it:

  • Stand with your feet shoulder-width apart (or just wider) and your toes pointing slightly out. Keep your feet flat on the floor throughout the exercise.
  • Hold one end of a dumbbell with both hands close to your chest, elbows tucked in, shoulders back and core engaged.
  • Push your hips back and bend your knees to move your butt back and down, as if sitting into a chair, while keeping your chest upright.
  • Press through the full surface of your heels and squeeze your glutes to push back up to standing.
  • Make sure your knees don’t cave in during the movement.

Good form is essential during any type of strength training, but particularly when squatting in order to avoid injury and get the most benefits out of the movement.

Start with a light dumbbell or even a kettlebell and “focus on moving well before adding more weight,” Griffin advises.

]]> <![CDATA[ I asked an expert who works with seniors to recommend three exercises for the over-50s to build lifelong functional strength—here’s what he said ]]> https://www.fitandwell.com/exercise/strength-workouts/i-asked-an-expert-who-works-with-seniors-to-recommend-three-exercises-for-the-over-50s-to-build-lifelong-functional-strength-heres-what-he-said/ Uq8XRkgiTrtxwicARu9nfA Thu, 16 Jul 2026 04:00:00 +0000 false false false

Many of us think that getting frail later in life is an inevitable part of growing old.

This couldn’t be further from the truth.

Phil Evans has spent much of his career trying to bust this myth. He is the author of Built to Last After 50 and a chartered physiotherapist in the U.K. (Broadly equivalent to a physical therapist in the U.S.)

“One of the biggest myths I hear is that getting older means getting weaker, and while we naturally lose muscle as we age, that doesn’t mean we have to accept becoming less capable,” he says.

“Our muscles remain remarkably adaptable throughout life when we continue to challenge them.

“You don’t need a gym full of equipment or hours of exercise. A few simple movements, performed consistently, can make a huge difference.”

While the best routine for you will, of course, be individual in nature, Evans has shared three go-tos from his practice.

Three strengthening exercises for the over-50s

“These are three of the exercises I prescribe most often,” says Evans, “because they strengthen the muscles we rely on every day and are suitable for almost anyone to start at home.”

  1. Sit-to-stand
  2. Wall push-up
  3. Step-up

“Done consistently, these three exercises can help you get stronger, move more confidently and make ordinary tasks feel that little bit easier,” says Evans.

“Strength training isn’t really about muscles: it’s about giving yourself the freedom to keep doing the things you enjoy.

“You don’t need to do everything. You just need to start somewhere, so pick one exercise, get confident with it and then build from there.”

Watch Evans coach the three exercises for the over 50s

1. Sit-to-stand

Senior woman practicing sit-to-stand exercise, a chair behind her

(Image credit: Getty Images / andreswd)

Sets: 2-3 Reps: 8-12 Rest: 60-90sec

How to do it:

  • Sit toward the front of a chair with your feet about shoulder-width apart.
  • Position your feet underneath your knees and cross your arms over your chest if you can.
  • Lean forward until your shoulders are over your feet and push through your heels to stand.
  • Squeeze your glutes at the top of the movement.
  • Push your hips back and bend your knees to slowly lower yourself into the chair, staying in control throughout the movement.

Form tip: Avoid dropping back into the chair. Try to control the movement all the way down.

Modification: If needed, use your hands to help you stand. As you become stronger, gradually rely more on your legs and less on your hands. “Don’t worry if you can only manage a few repetitions to begin with,” says Evans. “Start with what feels manageable, practice it regularly and build from there.”

Why it’s good for the over 50s: “Good leg strength makes daily tasks like getting out of a chair, climbing the stairs, getting on and off the toilet, carrying shopping and staying independent much easier,” says Evans.

“Most people focus on standing up, but I actually pay just as much attention to how they sit back down. Try taking three to five seconds to lower yourself into the chair rather than simply dropping into the seat.

“That controlled lowering phase makes your muscles work harder, helping build strength while also improving balance and control.

“Small improvements soon add up, and before long, you’ll often notice that everyday tasks like getting out of a chair or climbing the stairs start feeling easier.”

2. Wall push-up

Woman doing wall push-ups

(Image credit: Getty Images)

Sets: 2-3 Reps: 8-12 Rest: 60-90sec

How to do it:

  • Stand facing a wall with your feet hip-width apart.
  • Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
  • Walk your feet backward and engage your core, making sure your body forms a straight line from your head to your heels.
  • Move your shoulders back and down.
  • Bend your elbows to lower your chest toward the wall over three to five seconds, lowering as far as feels comfortable.
  • Push through your hands to return to the starting position.

Form tip: Keep your body in a straight line throughout the exercise and avoid letting your hips sag.

Why it’s good for the over 50s: “A simple exercise that strengthens your chest, shoulders and arms without asking you to get down onto the floor or perform a full push-up, and almost everyone can do it.”

Evans says that often people first notice their strength is getting limited when simple things start feeling harder than they used to.

“Whether it’s lifting shopping into the car, pushing yourself up from the floor or picking up and holding your grandchildren, good upper body strength makes those moments feel easier and more confident.

“Many people dismiss wall push-ups because they look too easy. The reality is that they’re one of the safest ways to build upper-body strength, especially if you’re just getting started or returning after a break.

“I encourage people to slow the lowering phase to around three to five seconds rather than rushing through each repetition. That extra control makes your muscles work harder while also improving shoulder stability and technique.

“Once you can comfortably complete your repetitions, simply move your feet a little further away from the wall to make the exercise more challenging.”

3. Step-up

Sets: 2-3 Reps: 8-12 each side Rest: 60-90sec

How to do it:

  • Stand facing the bottom step of a staircase.
  • Place one foot fully onto the step and push through your heel to lift yourself until your feet are level again.
  • Step back down slowly, keeping the movement controlled.
  • Complete all repetitions on one leg before changing sides.

Form tip: Keep your foot, knee and hip in line throughout the movement. Don’t let your working knee fall inwards.

Modification: Hold onto a handrail if you need extra support.

Why it’s good for the over 50s: “If climbing the stairs has started to feel harder than it used to, this is one of the first exercises I’d recommend,” says Evans.

“It’s also one of the best exercises for building confidence on one leg, which becomes increasingly important for balance as we get older.

He explains that step-ups mimic one of the most important movements we perform every day, making them an effective functional exercise.

“One of the biggest reasons people lose confidence as they get older is because everyday movements gradually start feeling more difficult, so they begin avoiding them,” says Evans.

“Step-ups allow you to practice one of those everyday movements in a safe and controlled way.

“I encourage people to focus on quality rather than speed. Push through the leg that’s on the step rather than pulling yourself up with the other leg, then lower yourself back down over three to five seconds.

“That controlled lowering phase makes your muscles work harder while also improving balance and confidence.”

“I like this exercise because it doesn’t just build strength. It also challenges your balance, coordination and confidence.

“The stronger and steadier you feel on one leg, the more confident you’ll often feel walking outdoors, climbing stairs and staying active.”

]]> <![CDATA[ I tried glute bridge marches every day for two weeks and my knee pain has practically disappeared ]]> https://www.fitandwell.com/exercise/strength-workouts/i-tried-glute-bridge-marches-every-day-for-two-weeks-and-my-knee-pain-has-practically-disappeared/ KZmpL4xwqnHe3q4chQHgsL Mon, 13 Jul 2026 04:00:00 +0000 false false false

Recently, my physical therapist recommended glute bridge marches to strengthen my pelvic floor muscles, and while the exercise definitely helped that issue, I noticed another positive impact.

My sore knees were starting to feel better, too. They usually hurt a few miles into my regular runs and, sometimes, in everyday situations, too. It was in this latter scenario where I’d started to see a decrease in pain.

Intrigued, I reached out to Dr Andrew Gorecki, DPT, FAFS, for his thoughts on why glute bridge marches might be easing the pain.

“Glute bridge marches are one of the most useful exercises in my clinic for knee pain,” says the physical therapist, owner of Superior Physical Therapy and co-founder of MovementRx.

“But they only work when the knee pain is being driven by weak glutes. Most of the time it is.

“Glute bridge marches strengthen the glutes without putting weight on the knee. You're building the muscle that protects the knee without aggravating the knee itself.”

After speaking with Gorecki, I decided to try an experiment: I would do glute bridge marches every day for two weeks to see if I could continue lessening my knee pain.

Things to keep in mind before trying glute bridge marches

Before starting any new activity or exercise program, be sure to get clearance from your doctor. A certified personal trainer can ensure you’re performing this exercise safely and with the correct form.

Gorecki points out that glute bridge marches aren’t recommended for everyone. “If the knee pain is acute, recent, post-surgical, or coming from something other than weak glutes, this isn’t the right exercise,” he advises.

“[If you have] a meniscus tear, a fresh ACL injury, a swollen knee, or significant arthritis with effusion, skip it.

“Glute bridge marches can also flare up low back pain or SI joint problems if the technique slips,” he adds.

“The pelvis has to stay level while one leg lifts. A weak core lets the back take the load. The rule I give patients is: if it produces a mild burn in the side of the hip, you're doing it right. If it produces sharp knee pain, low back pain, or hip pinching, stop and get evaluated.”

How to do the glute bridge march

Sets: 1 Reps: 5-15 each side

You’ll just need a yoga mat for this exercise. If you’re unable to get onto the floor, lie on a bed, couch, or massage table instead.

How to do it:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Engage your core muscles.
  • Squeeze your glutes and lift your hips off the mat.
  • Lift your left foot off the floor and bring your left knee towards your chest.
  • Pause briefly.
  • Lower your left foot back to the mat.
  • Lift your right foot off the floor and bring your right knee towards your chest.
  • Pause briefly.
  • Lower your right foot back to the mat.
  • Continue, alternating sides with each rep.

How often I did the glute bridge march

Since I’m no stranger to glute exercises, I started off my experiment by doing glute bridge marches for 12 reps on each leg as a part of my workout warm-ups.

Once I reached the halfway point of seven days, I realized that I wasn’t getting the same fatigue in my glutes as I was on day one, so I increased my reps to 15 on each leg. That continued to be a challenge until the final day of my experiment.

If you’re a beginner and want to try glute bridge marches for yourself, I’d start with no more than 8-10 reps on each leg. Be sure to focus on proper form.

Here’s what I found after two weeks of daily glute bridge marches.

1. My knee pain diminished during runs

My first instance of IT band syndrome—a condition that causes pain on the outside of the knee—popped up during my training for a 10K race. I’ve been battling it on and off for almost 10 years.

Unfortunately, returning to running after pregnancy has also meant a return of my IT band pain.

Overtraining and improper running form are two major culprits of this type of pain, so I knew that I had to address those factors.

“When the gluteus medius is weak, the femur rotates inward,” Gorecki explains.

“The kneecap tracks poorly. It grinds against tissue it shouldn't be touching. That shows up as patellofemoral pain, IT band irritation, or a dull ache in the front of the knee that gets worse on stairs.”

I dropped my mileage and started my daily glute bridge marches. Since I only run twice a week, I wasn’t sure that I’d see any noticeable improvement until after the two-week period was up.

However, my run on day eight of the experiment felt great. I usually feel my knee pain kick in around mile four, but I was able to make it over five miles without any issues.

My second run of that week, on day 12 of my two-week experiment, was also pain-free.

2. My runs got slightly faster

With less pain and more confidence, I noticed that my runs in week two of the experiment were a little faster than usual.

It wasn’t a huge speed difference—a few seconds per mile—but it was nice to see that the daily glute work was having a positive effect on my performance.

I’ll be curious to see if my runs continue to get faster if I keep glute bridge marches in my pre-run routine.

3. My knees felt more stable when going down stairs

I’ve always had a little instability and pain when going down stairs, which can happen with a lot of knee conditions.

By the end of my two week experiment, I noticed that I wasn’t gripping the railing anymore when going down the stairs at my gym. My knees didn’t buckle or feel shaky, and I didn’t feel the familiar ache I usually get.

I remembered Gorecki’s comment on the gluteus medius impacting knee pain on stairs, and noted this new improvement as yet another positive from my daily glute bridge marches.

This was all the evidence I needed to keep single-leg glute work—whether it be marches or another glute medius-targeting exercise—in my routine.

]]> <![CDATA[ A trainer says these five resistance band exercises hit the areas that your standard leg workout usually misses ]]> https://www.fitandwell.com/exercise/strength-workouts/a-trainer-says-these-five-resistance-band-exercises-hit-the-areas-that-your-standard-leg-workout-usually-misses/ xnzATr9DqMDfaLFiTyHweQ Wed, 08 Jul 2026 04:00:00 +0000 Thu, 09 Jul 2026 08:40:02 +0000 false false false

Functional workouts have never been more popular, because people want to be able to navigate the physical demands of life with confidence.

So I was struck by this insight from Cyan Koay, personal trainer and co-founder of Strong Band.

“The best lower-body workouts don’t just build strength in a straight line, because life doesn’t happen in a straight line.”

“Squats, lunges and deadlifts have their place, but if your leg day is starting to feel stale, there are plenty of other ways to build strong, capable legs that can help you take on everything life has to throw at you,” says

Koay and partner Matt Van Mol designed a series of five banded exercises to work often-overlooked muscles, while improving your stability, mobility and control.

“With one long-loop resistance band, you can challenge your lower body in multiple planes of motion, train the muscles that can often get overlooked and make your workouts a lot more exciting,” says Koay.

“Your legs also need to be a foundation of stability as you twist, turn and rotate, be strong enough independently to decelerate and control movement and be familiar with movements that might seem unconventional in a gym setting.

“Resistance bands are great for functional exercise because they can add extra tension and challenge stability in so many different positions.”

Resistance band leg workout

  1. Lateral squat with rotation: 2-3 x 8-12 each side
  2. B-stance Romanian deadlift: 2-3 x 10-12 each side
  3. Banded adduction: 2-3 x 12-15 each side
  4. Banded standing hamstring curl: 2-3 x 12-15 each side
  5. Banded knee extension in downward dog: 2-3 x 10-12

“Stick with the same five exercises for four to eight weeks before changing your plan,” says Koay. “That gives you enough time to improve your setup, increase tension and build confidence with the movement patterns, thereby progressing your strength with bands.”

You can progress the workout by increasing the band tension (just shorten the length of the band you’re working with; Strong Band resistance bands have markings that make this easier to do), adding an extra rep or two per set, or by adding an extra set. You can also slow the lowering phase of each movement or pause for a couple of seconds at the hardest part to increase time under tension.

Koay recommends incorporating this workout into your routine once or twice a week alongside your usual activities.

Some exercises are more difficult than others and it might be useful to have two long-loop resistance bands with high and low resistance. However, the workout can be done with one if it’s a medium resistance.

“Choose a band tension that brings you to around a 7-8/10 effort by the final few reps,” says Koay. “You should feel challenged, but still able to move with good control and your full range of motion.”

If you’re a beginner, Koay suggests starting with a lighter band to get familiar with the exercises, how resistance bands work and to perfect your form.

“After you have built a solid foundation and understanding of the movements, you can increase the intensity, thereby increasing your effort,” she says.

1. Lateral squat with rotation

Sets: 2-3 Reps: 8-12 each side Rest: 30-45sec between sides and 60-90sec between sets

Why it works: “This is a great alternative to more traditional squatting because it trains single-leg strength through the frontal plane of motion (moving to your side),” says Koay.

“It also incorporates rotational control, meaning that you’re not just strengthening your quads, you’re improving hip mobility, groin strength and your body’s ability to move well side to side when your legs, hips and core work together as a system rather than isolated parts.”

How to do it:

  • Stand with your feet wider than hip-width apart and loop the band around your right foot.
  • Hold both ends of the band with your left hand, halfway down the band to create tension.
  • Engage your core.
  • Bend your right knee, sit your hips back and shift your torso to your right, keeping your left leg straight.
  • At the bottom of the movement, slightly rotate your hips to face right.
  • Drive through your working foot to stand, pulling the band and squeezing your glutes to face forward again.
  • Perform all the reps on one side, rest for 30-45sec, then repeat on the other side to complete the set.

Muscles targeted: Glutes, quads, adductors and core.

Form tips:

  • You should feel the outside of your hip working as you return to the starting position.
  • Think “sit back, then rotate” to ensure you aren’t twisting before you lower into the squat.
  • The movement should come from a stable lower body and controlled torso, not from the band pulling you into the squat.

2. B-stance Romanian deadlift (RDL)

Sets: 2-3 Reps: 10-12 each side Rest: 30-45sec between sides and 60-90sec between sets

Why it works: “A B-stance RDL is a great single-leg strength builder with a focus on your glutes and hamstrings,” says Koay.

“Strong glutes and hamstrings are crucial for a healthy lower back, hips, knees and ankles.”

She adds that the exercise gently challenges balance and stability and highlights any muscular imbalances. After a set, ask yourself if the exercise feels harder on one side than the other?

How to do it:

  • Stand with your front foot on the band with your big toe, little toe and heel of your front foot firmly on the floor.
  • Step your back foot slightly behind you with your heel lifted. Keep your weight over your front foot.
  • Hold the band in both hands and slightly bend both knees.
  • Hinge from your hips by pushing them back while keeping your spine neutral.
  • Lower your torso until you feel a stretch through your hamstrings in your front leg.
  • Keep your hips level and facing forward.
  • Push through your front foot and squeeze your glutes to return to standing.
  • Complete all the reps on one side, rest for 30-45sec, then repeat on the other side to complete the set.

Muscles targeted: Hamstrings, glutes, abductors, lower back

Form tips:

  • Aim to maintain the same bend in your front knee throughout the exercise.
  • Keep your weight over your front foot throughout the exercise.

3. Banded adduction

Sets: 2-3 Reps: 12-15 each side Rest: 30sec between sides and 60sec between sets

Why it works: “The adductors are often undertrained, yet they play a big role in hip stability, pelvic control and powerful lower-body movement,” says Koay.

“Inactive and weak adductors can lead to hip pain, lower-back pain and even a change in your walking gait, leading to knee and ankle issues.

“This move helps to strengthen your inner thighs directly and can be particularly useful if you want more balanced hip strength.”

How to do it:

  • Lie on your right side, propped up on your elbow.
  • Hook one end of the band around your left foot, and hold the other end in your left hand.
  • Raise your left hand and foot, creating a triangle with your left arm, left leg and the band—this is your starting position.
  • Keeping your left hand still, lower your left leg, engaging your inner thigh.
  • Pause briefly at the bottom of the movement, then raise your left leg toward your hand again with control.
  • Complete all the reps on one side, rest for 30-45sec, then repeat on the other side to complete the set.

Muscles targeted: Adductors, core and shoulders.

Form tips:

  • Maintain the same tension through your banded hand, to ensure all your reps are equally challenging.
  • As you build confidence, allow your legs to open further at the top of the movement, working your adductor muscles through a greater range of motion and building more mobility through your hip joint.

4. Banded standing hamstring curl

Sets: 2-3 Reps: 12-15 each side Rest: 30-45sec between sides and 60-90sec between sets

Why it works: “Hamstring curls are a simple way to directly strengthen the back of your thighs,” says Koay.

“A resistance band creates tension through this important range of motion without needing a machine.

“Training your hamstrings to be strong while your knee bends helps to build resilience in your knee joints, which improves your running and walking mechanics and creates structural integrity in your lower body.”

This move also works the hamstrings in their shortened position, often missed in bigger compound moves.

How to do it:

  • Use a wall or chair by your side for balance if needed.
  • Stand on the middle of the band with your right foot and loop the end of the band around your left ankle. There should be light tension in the band when you raise your left foot.
  • Stabilize through your right leg by squeezing your glutes and tucking your tailbone under your hips—this is your starting position.
  • Bend your left knee, lifting your left foot toward your glute, working against the tension in the band.
  • Pause at the top of the movement without letting your hips twist, then lower back to the starting position with control.
  • Complete all the reps on one side, rest for 30-45sec, then repeat on the other side.

Muscles targeted: Hamstrings

Form tips:

  • Don’t rush the lowering phase. Your hamstrings are working hard when you control the band on the way down.

5. Banded leg extension in downward dog

Sets: 2-3 Reps: 10-12 reps Rest: 60-90sec

Why it works: “This is a quad-focused move that also challenges core control and hip stability,” says Koay.

“The knee extension helps strengthen the quads in the final phase of straightening your knee, which is especially useful for knee support and improving joint control.”

Strengthening your quads in their shortened position supports healthier knee mechanics and stability.

How to do it:

  • Start on your hands and knees with your hands under your shoulders and your knees under your hips.
  • Loop the band behind your knees and place the band under your hands.
  • Push through your hands to lift your hips, maintaining a neutral spine and extending your knees, pushing against the tension of the band and engaging your quads.
  • Pause with your legs extended and your quads fully engaged.
  • Bend your knees with control to return to the starting position.

Muscles targeted: Quads, core and shoulder stabilizers.

Form tips:

  • To maintain tension in the band, aim to move through your lower body only rather than your shoulders.
  • Losing tension in the band will activate your lower back and core, rather than your quads.
]]> <![CDATA[ People with strong chest and back muscles could be less at risk of a heart attack—here are six moves to train yours ]]> https://www.fitandwell.com/exercise/strength-workouts/people-with-strong-chest-and-back-muscles-could-be-less-at-risk-of-a-heart-attack-here-are-six-moves-to-train-yours/ mk33Y3rQoWRuZpPRSnjYPb Mon, 06 Jul 2026 05:00:00 +0000 Mon, 06 Jul 2026 09:43:53 +0000 false false false

Stronger chest and back muscles may be linked to a lower risk of heart attack, new research suggests.

The findings come from a small study published in the journal Radiology, which used AI to analyse routine heart scans from 1,722 people, most of whom were in their 50s and experiencing chest pain.

The researchers found that people with greater muscle density in the chest and back were less likely to have a heart attack or die in the 10 years following their scan.

They believe this type of “good quality” skeletal muscle may reflect a more active lifestyle and greater torso strength, both of which are associated with better cardiovascular health and a reduced risk of early death.

Professor Michelle Williams, senior author of the study, said the findings were so compelling that it inspired her to join a gym and start walking for an hour a day.

“It is fascinating that people’s skeletal muscle could be linked to their risk of having a heart attack,” Williams told the British Heart Foundation, which partly funded the study led by the University of Edinburgh.

“The muscles which show up in the scans we used are principally the back muscles, part of the pectoral muscles or ‘pecs’ and the intercostal muscles between the ribs.”

She added: “However, we need far more research to better understand how exercise may affect muscle density, and how this may relate to heart health.”

In the meantime, if you want to increase your upper-body strength, try this six-move chest and back workout I’ve programmed.

Dumbbell chest and back workout

A post shared by Fit&Well (@wearefitandwell)

A photo posted by on

  1. Bent-over row
  2. Reverse-grip row
  3. Dumbbell pullover
  4. Chest press
  5. Alternating pec fly
  6. Narrow-grip press

You will need a set of dumbbells for this workout, and a mat if you don’t want to lie directly on the floor. Do each exercise for eight to 10 reps. Aim for three sets, with one minute of rest between sets.

1. Bent-over row

Sets: 3 Reps: 8-10 Rest: 60sec

  • Stand with your feet hip-width apart, holding dumbbells by your sides.
  • Engage your core.
  • Hinge forward at your hips until your torso is at a 45° angle, keeping your back flat.
  • Let your arms hang down from your shoulders, with your palms facing—this is your starting position.
  • Pull the weights to your hips, drawing your elbows past your torso.
  • Pause briefly at the top, squeezing your shoulder blades together.
  • Lower back to the starting position.

2. Reverse-grip row

Sets: 3 Reps: 8-10 Rest: 60sec

  • Stand with your feet wider than shoulder-width apart, holding dumbbells in front of your thighs with your palms facing away from you.
  • Engage your core.
  • Hinge forward at your hips until your torso is at a 45° angle, keeping your back flat.
  • Let your arms hang down from your shoulders, with your palms facing away from you—this is your starting position.
  • Pull the weights to your hips, drawing your elbows past your torso.
  • Pause briefly at the top, squeezing your shoulder blades together.
  • Lower back to the starting position.

3. Dumbbell pullover

Sets: 3 Reps: 8-10 Rest: 60sec

  • Lie on your back with your knees bent and feet on the floor, holding one dumbbell in both hands.
  • Brace your core and, with a slight bend in your elbows throughout, lower the dumbbell behind your head as far as feels comfortable—don’t let your elbows flare out to the sides.
  • Lift the weight back to the starting position.

4. Chest press

Sets: 3 Reps: 8-10 Rest: 60sec

  • Lie on the mat with your knees bent, feet flat on the floor, holding dumbbells by your chest with your palms facing forward.
  • Push your back into the mat to engage your core.
  • Extend your arms to push the weights straight up.
  • Lower the weights until your upper arms are just off the floor, then go straight into the next rep.

5. Alternating pec fly

Sets: 3 Reps: 8-10 each side Rest: 60sec

  • Lie on the mat with your knees bent, feet flat on the floor, holding dumbbells above your chest with your arms extended straight up and palms facing.
  • Keep a slight bend in your elbows as you lower your left arm out to the side until it’s just off the floor.
  • Lift the dumbbell back to the starting position, then repeat the movement with your right arm.
  • Continue, alternating sides with each rep.

6. Narrow grip press

Sets: 3 Reps: 8-10 Rest: 60sec

  • Lie on the mat with your knees bent, feet flat on the floor, holding dumbbells above your chest with your arms extended straight up and palms facing.
  • Keeping the dumbbells close together, lower the weights slowly to your chest, finishing with your elbows tapping the floor on either side of your torso.
  • Extend your arms to press the weights back to the starting position.
]]> <![CDATA[ I asked a longevity-focused personal trainer what three exercises he wishes everyone would do to live a long, healthy life ]]> https://www.fitandwell.com/exercise/strength-workouts/i-asked-a-longevity-focused-personal-trainer-what-three-exercises-he-wishes-everyone-would-do-to-live-a-long-healthy-life/ y2A4Lc2xyzKiWfyrUCzYpf Sun, 05 Jul 2026 05:00:00 +0000 Mon, 06 Jul 2026 09:43:53 +0000 false false false

What separates those who age well from those who don’t? This expert thinks it’s down to movement.

Francesco Zen is a certified personal trainer and the founder of ZLIFE, a longevity practice based in Dubai, UAE.

Over his 18-year career, Zen has worked with individuals of all ages, with the oldest being 88. This means he has learned to spot the patterns that indicate who will remain in excellent health, and who will not.

“Physical decline begins with a loss of movement and mobility,” he says. “The lower body, when neglected, is what drives postural degradation over time.”

He explains that a weak posterior chain—muscles, tendons and ligaments on the rear of your body—can cause postural imbalances and a rounded spine, especially when combined with disengaged core muscles.

This adds compensatory stress to the front of the body, causing problems with knees and hips.

“The resulting inflammation progressively reduces mobility and increases overall stiffness and pain,” he says.

“It also compromises optimal breathing patterns, pushing the individual toward increasingly sedentary behavior.

“Once sedentary patterns are established, cardiopulmonary efficiency drops,” he continues.

Cardiopulmonary efficiency is sometimes called VO2 max, and is measured by how quickly your body transports oxygen to your muscles during activity.

A drop in your body’s capacity to do this quickly and effectively increases your risk of mortality.

With this in mind, Zen recommends the following three exercises to strengthen your posterior chain, lower body and core muscles.

The three-move workout for longevity

“These three exercises can be performed at home immediately after waking and before breakfast,” says Zen.

“Done consistently, they deliver an enhanced breathing pattern from the very start of the day, which carries forward positively into everything that follows.

“Working in the range of 10 to 12 repetitions for three to four sets creates the combination of strength and hypertrophy that translates directly into real-world performance and physical independence.”

1. Hip hinge

Man demonstrates two positions of the hip hinge movement

(Image credit: Courtesy ZLIFE)

Sets: 3-4 Reps: 10-12

How to do it:

  • Stand with a straight back and your feet directly under your hips. Distribute your weight through your heels and brace your core.
  • Gently push your hips backward, allowing your arms to drop naturally by your sides.
  • Lower until you reach at least a 60° forward lean, stopping before you feel any strain.
  • Squeeze your glutes and drive your hips forward to activate the hamstrings and glutes as you come back to standing.

Form tip: Maintain a straight back and keep your core engaged throughout the entire movement.

2. Supine core hold

Man demonstrates the supine core hold

(Image credit: Courtesy ZLIFE)

Sets: 3-4 Reps: 10-12

  • Lie on your back and rest your legs on the seat of a chair, with your knees bent to 90°.
  • Interlace your fingers behind your head or neck, but do not exert any pressure.
  • Press your glutes and back into the floor and contract your core without arching your lower back.
  • Exhale and lift your head and shoulders off the floor.
  • Hold for five deep breaths, then return to the starting position.

Form tips: Keep your neck aligned with your spine throughout the movement.

Progression: Make the move more challenging by removing the support of the chair.

3. Sumo squat

Man demonstrates two positions of the sumo squat movement

(Image credit: Courtesy ZLIFE)

Sets: 3-4 Reps: 10-12

  • Stand with your feet wider than hip-width apart, and your toes turned out to roughly 20°.
  • Cross your arms over your chest, placing your right hand on your left shoulder and your left hand on your right shoulder. Raise your elbows until your forearms are parallel to the floor.
  • Lift your chin slightly. Take a deep breath, brace your core and glutes, then push your hips back and bend your knees to lower.
  • Pause at a comfortable depth, then exhale as you press the floor away to return to standing upright.
]]> <![CDATA[ A trainer recommends this six-move dumbbell workout for women over 60 who want to improve their strength and mobility ]]> https://www.fitandwell.com/exercise/strength-workouts/a-trainer-recommends-this-six-move-dumbbell-workout-for-women-over-60-who-want-to-improve-their-strength-and-mobility/ pybu46yva4Qm6qJJsFfVJh Fri, 03 Jul 2026 05:00:00 +0000 Fri, 03 Jul 2026 17:03:14 +0000 false false false

Strength training is one of the most important things you can do for your health at any age, but particularly as you get older. That’s because after the age of 30, you gradually start to lose muscle mass and bone density, unless you’re actively building them.

It’s particularly important for women, who are four times as likely to experience osteoporosis—which causes weak, fragile bones—as their male counterparts, making strength training for bone health crucial too.

Tamika Harden, a personal trainer with more than 20 years of experience, has shared a strength training workout that can help beginners get started rebuilding muscle and bone density.

“This workout is designed for women over 60 who want to improve strength, balance, mobility and confidence with movement,” she says. “It is beginner-friendly and can be performed at home with minimal equipment.”

Harden recommends completing this workout three to five times a week. “Most people can expect noticeable improvements in energy, balance, and functional strength within four to six weeks of consistent practice,” she says.

All you need is a pair of light dumbbells and a sturdy chair.

1. Sit-to-stand

Time: 45sec

  • Sit on a chair, close to the edge of the seat.
  • Lean your chest forward over your knees.
  • Press through your feet to stand.
  • Push your hips back and bend your knees to lower into the chair with control.

2. March in place

Time: 45sec

  • Stand, holding on to a chair or wall for support if needed.
  • Engage your core.
  • Lift your right knee to hip height with control.
  • Return your right foot to the floor, then repeat on the other side.
  • Continue, maintaining an upright posture and, if not holding onto something for support, let your arms swing naturally.

3. Wall push-up

Time: 45sec

  • Stand facing a wall about an arm’s length away.
  • Place your hands on the wall roughly shoulder-width apart at shoulder height.
  • Engage your core.
  • Bend your elbows and lower your chest toward the wall.
  • Press back to the starting position.

4. Standing side-leg raise

Time: 45sec

  • Stand with your feet hip-width apart with a chair in front of you for support.
  • Raise one leg out to the side, as high as comfortable while keeping the rest of your body still.
  • Pause briefly, then lower it with control and repeat on the other side.

5. Seated shoulder press

Time: 45sec

  • Sit holding light dumbbells in each hand by your shoulders, palms facing forward.
  • Engage your core.
  • Press the weights overhead.
  • Pause, then slowly lower the dumbbells to your shoulders.

6. Heel-to-toe balance walk

Time: 45sec

  • Stand with some space to walk in front of you.
  • Walk in a straight line, as though on a tightrope, placing the heel of one foot directly in front of the toes of the other.
  • Move slowly with control to maintain your balance.
]]> <![CDATA[ You can build muscle after 70 by working out once a week—a physical therapist explains how ]]> https://www.fitandwell.com/exercise/strength-workouts/you-can-build-muscle-after-70-by-working-out-once-a-week-a-physical-therapist-explains-how/ mDAXSsPf6harMopRqwZFGD Mon, 29 Jun 2026 16:00:00 +0000 false false false

Strength training at any age is important, but it’s essential after 70.

“As we age, we often face structural changes known as sarcopenia and osteopenia—the progressive loss of muscle mass and bone density,” says Dr Jamie Bovay, founder and lead physical therapist at KinetikChain Denver.

“By age 70, for many, this slide becomes a cliff.

“While that may sound dire, with a plan, we can minimize any losses and, more importantly, we can actually build muscle at any age.”

It doesn’t require heavy weights or a huge time commitment either. Bovay tells Fit&Well that there is a common misconception that you have to be in the gym every day to make progress, but as little as a single session a week can lead to meaningful results in health and functional strength for seniors.

“We aren’t training for a bodybuilding [competition] stage,” says Bovay, “we are training to maintain our access to all of the things we want to do.

“We are building a body that will last 100-plus years, so that at age 95, we can still easily get off the floor, carry our own groceries, and navigate the world with confidence.”

HOW SENIORS CAN BUILD FUNCTIONAL STRENGTH TRAINING ONCE A WEEK

The good news is that you don’t need heavy weights to maintain your muscle mass.

“The most important thing to understand is that your body doesn’t care how much weight is on the bar,” says Bovay. “It only cares about the signal you send to your nervous system and we can do this in a variety of ways.”

All of those ways, however, require you to work hard to challenge your body. So you can use light weights, but you need to pair them with a relatively high number of reps.

“When you perform high repetitions (20-25) to the point of near-failure (when you can’t do another rep), you create a chemical stimulus in the muscle that signals the body to initiate the protein synthesis that builds muscle,” explains Bovay.

“Make sure your first set is easy to challenging, your second set is hard, and for the third set you should be pushing it to near-failure where the last two to three reps feel challenging to finish,” says Bovay.

But which exercises should you include in your workouts?

According to research, sessions should prioritize multi-joint, full-body movements, including a leg press (such as a squat), an upper-body pull and an upper-body push exercise, using free weights or machines.

Separately, Bovay has shared a five-move workout for seniors to build strength and maintain independence, and the first three exercise types match the recommendations from the research. The workout can be done from home too.

It’s a great place to start.

Three seniors in a line balancing on one leg in a modern high-rise apartment

Workout for seniors

Start to build strength with this once a week routine.

 ]]> <![CDATA[ A physical therapist thinks resistance bands belong in every workout routine—here are three exercises she loves ]]> https://www.fitandwell.com/exercise/strength-workouts/a-physical-therapist-thinks-resistance-bands-belong-in-every-workout-routine-here-are-three-exercises-she-loves/ WcsujvSYMzAoDp8gFVykAa Fri, 26 Jun 2026 04:00:00 +0000 Fri, 26 Jun 2026 08:25:20 +0000 false false false

Resistance bands may sound like they belong in your stationery drawer next to rubber bands, but they’re a useful training tool.

In some cases, they may be even better suited to your training needs than weights.

Jessi Heinsohn, a physical therapist and the clinical director at ATI Physical Therapy, explains why you might occasionally want to swap your dumbbells for a resistance band.

“Unlike dumbbells or barbells, resistance bands are not gravity-reliant,” she says.

“This allows individuals more freedom in positioning (sitting, standing, etc.) for any type of exercise.”

Heinsohn uses bands with her physical therapy clients for endurance training and rehabilitation.

She tells Fit&Well that they are a vital tool for patients who must relearn movement patterns and rebuild the endurance of a muscle group that has atrophied.

They’re also a great way to add extra resistance to your usual workout, especially if you don’t have access to weights.

If you’re curious about resistance bands, Heinsohn recommends trying the following three exercises to get a taste for how they work.

1. Shoulder external rotation with scapular retraction

Sets: 3 Reps: 20

How to do it:

  • Hold a resistance band with your hands shoulder-width apart, your upper arms pinned against your torso and your elbows bent to 90°.
  • Keeping your upper arms stationary, slowly rotate your forearms out to the sides, pulling the band apart as far as you can.
  • Pause and squeeze your shoulder blades together.
  • Slowly return to the starting position with control.

“This exercise is great for engaging both your middle and low trapezius and the external rotators in your shoulders,” says Heinsohn.

“This helps condition your postural muscles responsible for appropriate upper torso and neck positioning throughout the day and can be especially helpful with a variety of aches and pains that result from tech neck.”

2. Wall walk

Sets: 3 Reps: 20

How to do it:

  • Place a small loop band around both of your wrists and place your fingertips on the wall. Your elbows can be partially bent at this point.
  • Press your wrists outward against the band. You should feel the muscles on the sides of your shoulders and between your shoulder blades engage.
  • Maintain that outward pressure and start walking your hands up the wall.
  • Keep your hands the same distance apart from each other the entirety of this movement.
  • Stop before your shoulders begin to lift and walk your hands back down to the starting position while still pressing your wrists outward.
  • Relax your arms when you get to the starting position.

“This exercise is again great for engaging postural muscles,” says Heinsohn, and “will help improve general upper-body movement patterns.”

3. Monster walk

Sets: 3 Reps: 50 steps

How to do it:

  • Stand with a band wrapped around your ankles.
  • Bend slightly at your hips and knees and press your heels into the floor.
  • Slowly step one foot forward and out to the side, keeping the band taut.
  • Repeat on the other side, walking forward, changing direction when needed.

“This exercise primarily engages the hip abductors, but the hip and knee extensors will also be active,” says Heinsohn.

“Monster walks are great to get the glutes fired and active after sitting all day, for warming up before squatting at the gym, or before going for a run.

“The glutes are a muscle group that many have trouble targeting, so this exercise can specifically be used to build glute endurance or as a supplement to improve other exercises you perform.”

Why expert Jessi Heinsohn thinks you should use resistance bands

1. Postural correction

Heinsohn likes to use resistance bands for what she calls keyboard warriors, or people who work at desks.

“I frequently prescribe resistance band training for individuals who come into the clinic to help build neuromuscular control and endurance of postural muscles,” she says.

“This is great for both improving the appearance of one’s posture and also for alleviating pain or joint degeneration that is frequently associated with long-term postural dysfunction.”

Heinsohn herself uses resistance bands to stretch after a long day in front of a computer.

2. You’re short of space

“The greatest advantage of resistance bands is their portability,” says Heinsohn.

“They can be tossed into your backpack for work or into your suitcase when you travel, giving you the opportunity for some mindful movement wherever you may be.”

3. Muscle activation

“I am an avid powerlifter and will often personally use resistance bands to activate certain muscle groups, then perform a specific compound lift (squat, deadlift, split squat),” says Heinsohn.

4. Mind-muscle connection

“Resistance bands are extremely helpful for building neuromuscular control, otherwise known as mind-muscle connection,” says Heinsohn.

“The bands add progressive resistance as you go through the movement pattern, creating peak muscular contraction at the end range of the movement.”

5. Building balance and coordination

“The unstable nature of the bands causes maintained engagement of your stabilizer muscles, which can increase both balance and functional coordination,” says Heinsohn.

]]> <![CDATA[ “I’m thankful to have a body that I can move”—news anchor and health coach Bianca de la Garza shares the weekly workout routine she follows to build strength and boost her longevity ]]> https://www.fitandwell.com/exercise/strength-workouts/im-thankful-to-have-a-body-that-i-can-move-news-anchor-and-health-coach-bianca-de-la-garza-shares-the-weekly-workout-routine-she-follows-to-build-strength-and-boost-her-longevity/ pDYVyy4PugQvpKA3wUeTfM Thu, 25 Jun 2026 16:00:00 +0000 Fri, 26 Jun 2026 08:25:20 +0000 false false false

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Bianca de la Garza is an anchor at Newsmax, but she’s recently become just as well-known for her fitness routine, which she shares on social media.

Since turning 50, she’s prioritised strength training and qualified as an ACE Fitness personal health coach. “It always feels like a [moment of] self-reflection anytime I go into a new decade,” de la Garza tells Fit&Well.

Her routine is made up of strength training workouts and she’s proof that you can start lifting weights at any stage of life—you don’t need to be a former athlete to thrive in the gym.

Below, she’s shared details of what a recent week of her workouts looked like.

Bianca de la Garza’s weekly workout routine

A post shared by Fit&Well (@wearefitandwell)

A photo posted by on

Monday 6.45am
Upper-body workout including battle ropes, dumbbell exercises and cable machine movements.

Tuesday 6.45am
Lower-body workout including barbell exercises, TRX bands and gym-based machines.

Wednesday 6.45am
Full-body workout using kettlebells and dumbbells.

Thursday 6.45am
Lower-body workout using machines and kettlebells.

Friday 6.45am
Four-move full-body workout, including lunges, planks and deadhangs.

Saturday 6.45am
Lower-body workout including kettlebell movements and Smith machine.

Sunday
Rest day

Bianca de la Garza’s tips for building an effective workout routine

Do what works for you

“I avoid any type of jumping,” de la Garza says, explaining that she had a knee injury a few years ago, which makes high-impact exercises difficult for her. “You have to work out smart because you don’t want to be taken out of the arena.”

“I don’t do box jumps, I don’t do squat jumps, I don’t run, I don’t jump rope—I’m super careful,” she adds.

Don’t let soreness put you off

“You are going to be sore [after working out],” de la Garza says. “That’s just lactic acid building up, so don’t think that just because you’re sore you can’t do it again.”

“It's going to get better after a day or two," she says.

Tell a loved one about your goals

“I make myself accountable by telling a friend or my husband: I’m going to the gym,” de la Garza says. You don’t necessarily need them to do anything to hold you accountable, but simply saying it out loud can help you to feel more motivated.

Practice gratitude

“I always remember I’m thankful to have a body that I can move,” de la Garza says. “We can't take that for granted. So many other people would love to be moving the way we’re moving, but they’re injured or immobile or in hospital beds.”

“Practicing daily gratitude around being able to move my body helps me think myself into the workouts,” she adds.

]]> <![CDATA[ An ex-NFL sports rehab specialist says you should do these four exercises to support and stabilize sore knees ]]> https://www.fitandwell.com/exercise/strength-workouts/an-ex-nfl-sports-rehab-specialist-says-you-should-do-these-four-exercises-to-support-and-stabilize-sore-knees/ vjXNVLKtNJkMdLbedZAhDD Tue, 23 Jun 2026 11:00:00 +0000 false false false

Not all knee pain is the same.

Maybe you don’t feel knee pain when you’re going about everyday tasks, but find that it appears when you undertake something more ambitious, like a hike or run, and it becomes hard to ignore.

Surprisingly, the knee itself is often not where the issue lies.

“Knee pain is often influenced by deficits in strength, endurance, and movement control,” says Sydney Lopez, a certified athletic trainer at The Stone Clinic and former rehabilitation specialist for the New York Giants.

She explains that when the muscles around the knee aren’t doing their job properly, some of the load they should be absorbing falls onto the joint.

While you may not notice this as much when going about your day, as soon as you add repetitive pressure—as you would on a hike or run—it may begin to twinge.

Lopez says the solution to this type of knee pain is to strengthen the neighboring muscles.

“By strengthening the quadriceps, gluteal muscles, and surrounding stabilizers, you can help improve knee function and reduce discomfort during daily activities and exercise,” says Lopez, who has suggested exercises to do just that.

“For best results, perform the following exercises two to three times per week and gradually increase resistance as strength improves.”

Our expert advises that if pain persists, worsens, or significantly limits your activity, you should consult a qualified healthcare professional for a comprehensive evaluation.

1. Short arc quad with adduction

Image of legs on a treatment table, a foam roller under the knees and a yellow ball held between the lower legs. Heels are resting on the table.
The Stone Clinic
Image of legs on a treatment table, a foam roller under the knees and a yellow ball held between the lower legs. Heels are lifted off of the table.
The Stone Clinic

Sets: 3 Reps: 12-15 Rest: 30-45sec

How to do it:

  • Lie on your back with your legs extended over a foam roller or bolster positioned underneath your knees. Place a ball (or rolled towel) between your shins.
  • Gently squeeze the ball and straighten your knees, lifting your feet off the floor.
  • Pause at the top of the movement for a few seconds.
  • Slowly lower back to the starting position, maintaining tension on the ball throughout the movement.

How it helps: “The quadriceps (front thigh muscles) are one of the primary muscle groups responsible for supporting the knee joint,” says Lopez.

“This exercise specifically targets the quadriceps while incorporating hip adduction (moving the leg inward), which may help improve activation of the vastus medialis oblique (VMO), an important stabilizer of the kneecap.”

2. Terminal knee extension with resistance band

Close up of a knee with a resistance band wrapped around the back of the knee. The knee is slightly bent.
The Stone Clinic
Close up of a knee with a resistance band wrapped around the back of the knee. The knee is fully extended.
The Stone Clinic

Sets: 3 Reps: 15-20 each side Rest: 30-45sec

How to do it:

  • Anchor a resistance band at knee height and stand facing the anchor point.
  • Step into the band with one leg, so it sits behind your knee.
  • Begin with your knee slightly bent, then tighten your thigh muscles to straighten your knee completely against the resistance of the band. Avoid leaning backward or locking your knee forcefully.
  • Hold the extension for a few seconds, then slowly return to the starting position while maintaining control.

How it helps: “Terminal knee extensions strengthen the quadriceps in the final degrees of knee extension, a range that is often weak or painful in individuals with knee dysfunction,” says Lopez.

“They also help improve knee stability during walking, running and stair climbing.”

3. Bulgarian split squat

Close up of a person's legs demonstrating the first position of the Bulgarian split squat, standing with the toes of one foot on a platform behind them
The Stone Clinic
Close up of a person's legs demonstrating the second position of the Bulgarian split squat, with the toes of one foot on a platform behind them, knees bent
The Stone Clinic

Sets: 3 Reps: 8-12 each side Rest: 60-90sec

How to do it:

  • Stand a few steps in front of a bench or elevated surface, facing away from it.
  • Place the top of one foot behind you on the bench.
  • Keep your chest upright and core engaged as you lower yourself toward the floor by bending both knees.
  • Descend until your front thigh is parallel to the floor (or as close as you can comfortably get). Keep your front knee aligned with your second toe throughout the movement.
  • Push through your front foot to return to standing.

How it helps: “The Bulgarian split squat develops single-leg strength and challenges balance, stability, and lower-extremity control,” says Lopez.

“It strengthens the muscles that absorb force during walking, running, and stair navigation while improving symmetry between limbs.”

4. Spanish squat

Woman stands in gym with resistance band attached to a squat rack at one end and wrapped around her knees at the other end
The Stone Clinic
Woman in squat position in gym with resistance band attached to a squat rack at one end and wrapped around her knees at the other end
The Stone Clinic

How to do it:

Sets: 3 Reps: 10-15 Rest: 60sec

  • Secure a strong resistance band or strap behind your knees and anchor it to a sturdy object in front of you.
  • Step backward until the band provides support and tension, then place your feet shoulder-width apart.
  • Bend your knees and sit your hips back to lower your glutes while maintaining an upright torso.
  • Lower until your thighs are parallel to the floor, or as close to that as you can manage. Keep the knees over your toes throughout the movement.
  • Drive through both feet to return to standing.

How it helps: “The Spanish squat is an excellent exercise for individuals experiencing anterior knee pain (front of knee pain) or patellar tendon (tendon below the kneecap) discomfort because it allows significant quadriceps loading while maintaining a more upright torso position,” says Lopez.

“This can help strengthen the knee without placing excessive stress on the lower back or hips.”

Shop the equipment used in this workout

With the Amazon Prime Day sale running through June 26, now’s a good time to pick up some home exercise equipment.

Theraband Resistance Bands Set, Beginner Kit, Yellow, Red, Green, Non-Latex Elastic Bands for Exercise & Physical Therapy, Strength Training for Upper & Lower Body Fitness
Theraband Resistance Bands Set

Amazon Basics High-Density Foam Roller for Exercise and Recovery, 18 Inches, Black
Amazon Basics Foam Roller

Yanyodo Official Size 5 Volleyball, Soft Indoor Outdoor Volleyball for Game Gym Training Beach Play
Yanyodo Official Size 5 Volleyball

]]> <![CDATA[ “Most people over 40 say conventional workouts feel too hard, take too long or leave them injured—this routine solves all three problems,” says an experienced trainer ]]> https://www.fitandwell.com/exercise/strength-workouts/most-people-over-40-say-conventional-workouts-feel-too-hard-take-too-long-or-leave-them-injured-this-routine-solves-all-three-problems-says-an-experienced-trainer/ XMvNwGztybCpneUkZepohT Tue, 23 Jun 2026 04:00:00 +0000 false false false

Personal trainer Connor Darnbrough is convinced that most people over 40 stop strength training because they find conventional workouts too tough, too time consuming or too painful.

Instead, the co-founder of Smart Fit Method has formulated a technique he believes will help older adults stick with their training so they can build and preserve muscle and extend healthspan.

“It takes 20 minutes, requires only standard gym equipment, and is built around one principle the research consistently supports: slow, controlled eccentric loading,” he tells Fit&Well.

Darnbrough's technique focuses on slowing down the lowering (eccentric) phase of a movement.

Typically, you would spend between one and three seconds lowering the weight. Darnbrough’s method recommends extending this to seven seconds. That's a lot of Mississippis.

“The slow, eccentric tempo might feel unusual at first,” he says.

“Most people expect to feel tired from speed or volume. Instead, you will feel the effort of genuine muscular control, which is exactly the stimulus your muscles, bones, nervous system and cardiovascular fitness all need.”

Why eccentric loading builds muscle

“The eccentric phase, or lowering portion of any movement, is where the real adaptation happens,” says Darnbrough.

“It builds muscle, strengthens bone, improves joint health and trains the neuromuscular system that keeps you balanced and stable.

“By slowing the lowering phase to seven seconds, you get more from every rep than most people get from an entire conventional workout.”

In Darnbrough's view, one set per exercise is enough. “The tempo is the dose,” he says.

Capping your workouts at just one set will also help you remain consistent with your training sessions.

“The two most common mistakes older adults make with exercise is doing too much too soon or avoiding strength training entirely out of fear of injury,” he says.

“This routine threads the needle—short enough to be sustainable, controlled enough to be safe, and demanding enough to produce real results.”

Give it six weeks of consistency and the difference in how you move, feel and carry yourself will be noticeable, he insists.

How to do the workout

Darnbrough's workout is split in two sections. The first includes five exercises to build strength, the second features three moves to promote mobility.

It should take around 22 minutes and can be performed at home using a resistance band, sturdy chair and wall, or in the gym using a cable machine and weight bench.

Do this resistance training routine twice a week, combined with some gentle cardiovascular exercise, daily mobility work and rest days for best results.

  • Monday: Resistance routine (20min)
  • Tuesday: Light-intensity walk or cycle (25-30min)
  • Wednesday: Rest or gentle mobility
  • Thursday: Resistance routine (20min)
  • Friday: Light-intensity walk or cycle (25-30min)
  • Weekend: One longer light-intensity session (30-45min) + rest day

“This structure gives your body adequate stimulus for both strength and cardiovascular adaptation, while building in the recovery that older adults need to see consistent progress without burnout or injury,” he explains.

Strength workout

1. Sit-to-stand

Sets: 1 Reps: 8-10 Rest: 60sec

  • Sit at the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
  • Cross your arms over your chest.
  • Lean slightly forward, then push through both feet to stand fully upright.
  • Pause at the top, then lower yourself back down slowly with control—taking seven seconds to return to seated.

Darnbrough says: “The ability to get up from a chair unassisted is one of the strongest predictors of independence and longevity in older adults. This movement trains exactly that pattern under control, with the chair providing a safety anchor for beginners.”

Make it harder: Once 10 reps feel controlled, try a single-leg version.

2. Resistance band or cable row

Sets: 1 Reps: 8-10 Rest: 60sec

  • Anchor a resistance band at chest height or use a cable machine.
  • Stand or sit facing the anchor, arms extended.
  • Pull the band or cable toward you, retracting your shoulder blades and driving your elbows toward your ribs.
  • Pause, then take seven seconds to return your arms to the starting position, resisting the pull with control.

Darnbrough says: “Rows build your posterior chain muscles—upper back, rhomboids, rear deltoids—[which may be] weakened, mostly by desk work and daily posture. Strong upper-back muscles reduce shoulder and neck pain and counteract the forward rounding that develops with age.”

Make it harder: Increase the resistance of the band or cable machine.

3. Wall push-up or incline push-up

Sets: 1 Reps: 8-10 Rest: 60sec

  • Stand facing a wall or place your hands on a weight bench at roughly shoulder-width apart.
  • Keep your body in a straight line from your head to your heels.
  • Bend your elbows to lower your chest toward the surface, taking seven seconds to complete the movement.
  • Pause briefly at the bottom, then push back to the start.

Darnbrough says: “Horizontal pressing builds your chest, anterior shoulder and triceps—essential for pushing movements in daily life. The wall or incline version reduces load for beginners while keeping the full movement pattern and benefits of a slow eccentric.”

Make it harder: As your strength increases, progress from performing these against the wall, then a weight bench and then on the floor.

4. Glute bridge

Sets: 1 Reps: 10-12 Rest: 60sec

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Raise your hips until your body is in a straight line from your shoulders to your knees, squeezing your glutes.
  • Hold at the top for two seconds, keeping your hips level and spine neutral.
  • Lower slowly, taking five seconds to return to the floor with control.

Darnbrough says: “Weak glutes are one of the most common underlying causes of falls, lower-back pain and knee problems in older adults. The glute bridge activates and strengthens your glutes and hamstrings with zero joint stress.”

Make it harder: Perform a second set or try doing a single-leg version.

5. Standing calf raise

Sets: 1 Reps: 12-15 Rest: 60sec

  • Stand behind a chair for support.
  • Raise your heels, rising onto the balls of both feet as high as possible.
  • Pause at the top for two seconds, then lower slowly for five seconds.

Darnbrough says: “Calf and ankle strength is the first line of defence against falls. Calf raises also apply compressive load to the lower leg bones—one of the most effective ways to maintain bone density without high-impact exercise.”

Make it harder: As your balance improves, reduce your reliance on using the chair for support. Progress to single-leg calf raises once this feels stable.

Mobility drill

Darnbrough recommends wrapping up this resistance workout with a short three-move mobility routine.

“Consistent daily mobility practice has a compounding effect most people notice within two weeks,” he says, adding that this drill should be repeated every morning, not just on training days, to see results.

1. 90/90 hip stretch

Sets: 1 Time: 60sec each side

  • Sit on the floor with both legs positioned at a 90° angle, one in front and one to your side.
  • Keep both knees in contact with the floor throughout.
  • Hold for up to one minute, then switch sides.

Darnbrough says: “These target the hip flexors and external rotators, two areas responsible for the most common mobility restriction in older adults.”

2. Thoracic rotation

Sets: 1 Reps: 10 each side

  • Sit with your feet on the floor and arms crossed over your chest.
  • Slowly rotate to each side, twisting from your wait to look as far behind you as possible.

Darnbrough says: “This simple stretch that can be done at your desk reduces shoulder and neck tightness and improves posture.”

3. Wall angel

Sets: 1 Reps: 10

  • Stand with your back flat against a wall and your arms bent at 90°, palms facing outward.
  • Slide your arms overhead keeping your elbows, wrists and lower back in contact with the wall.

Darnbrough says: “Wall angels restore overhead shoulder mobility and train scapular muscles to move through a full range of motion.”

]]> <![CDATA[ “The way you move today helps protect your bones for tomorrow”—an osteoporosis specialist on four forms of exercise we should all be doing to offset aging ]]> https://www.fitandwell.com/exercise/strength-workouts/the-way-you-move-today-helps-protect-your-bones-for-tomorrow-an-osteoporosis-specialist-on-four-forms-of-exercise-we-should-all-be-doing-to-offset-aging/ 7TyVq4NPavtRmcKZP9whbj Mon, 22 Jun 2026 11:00:00 +0000 Mon, 22 Jun 2026 11:29:46 +0000 false false false

Taxes. Death. Rain on state holidays. Some things in life are inevitable—but becoming weaker and more frail as you age doesn’t have to be.

That's according to the Royal Osteoporosis Society (ROS), the U.K.’s largest national charity dedicated to improving bone health and beating osteoporosis.

This condition, associated with weakening bones and fractures, can affect everyone, but it is accelerated in women after the menopause due to falling levels of the hormone oestrogen.

The ROS states bone density peaks around the age of 30 to 35 for most people, before a steady, natural decline.

That means 50% of all women and 20% of all men over 50 will break a bone because of osteoporosis.

But that's not to say weaker bones are inevitable.

“Strong bones aren’t just something to think about later in life,” says Julia Thompson, a senior osteoporosis specialist nurse working with the ROS.

“They’re living, dynamic tissues that respond to how we move at every age, from childhood right through to our 70s, 80s and beyond.”

Thompson says that, while calcium and vitamin D are important for bone health, exercise is one of the most powerful tools we have for building and protecting bone strength at any age.

She and the ROS recommend everyone incorporate four forms of exercise into their weekly routine to “create a lifelong foundation for healthier bones”.

Four forms of exercise to protect your bones as you age

Thompson says the magic formula for strong and healthy bones is a combination of exercises that involve weight-bearing movements, strength training, balance and posture.

“You don’t necessarily need a gym membership or complicated exercise routines to see the benefits,” she tells Fit&Well.

Instead, a weekly mix of brisk walking, a couple of strength sessions and a few minutes of balance practice can “make a meaningful difference”.

“Your bones are with you for life—and the way you move today helps protect them for tomorrow,” she adds.

Include these four ROS-recommended exercises in your weekly routine to keep your bones healthy and ward off osteoporosis as you age.

1. Weight-bearing exercises

“Weight-bearing exercises tell your bones to stay strong,” says Thompson.

These typically involve moving your feet, like walking, hiking, climbing stairs or running, so your bones support your bodyweight.

Incorporating light-impact movement, such as skipping, hopping or even just brisk walking, can also stimulate bone cells to renew and strengthen.

“In your 20s to 40s, impact training in the form of plyometric exercise, with moves like broad jumps and box jumps, can help maximize peak bone strength,” she says.

“In midlife, light-impact work helps maintain density and in older age, gentle, low-impact weight-bearing exercise continues to stimulate bone health and maintain mobility.”

Exercises to try: Thompson suggests marching on the spot, brisk walking, jogging, running, stair climbing, aerobics using a low step, skipping, hopping and even dancing, if appropriate for your fitness level.

2. Strength training exercises

Next, Thompson highlights the importance of “building the muscle that builds the bone” with regular strength training.

This can involve working your muscles against any force or load, whether that’s your own bodyweight, resistance bands, dumbbells and kettlebells.

“When muscles pull on bones, they send powerful signals for bones to strengthen,” she explains, adding that “stronger muscles mean stronger bones—the two systems work together”.

Stronger muscles will also improve posture and joint support, reducing strain on your spine and hips, while helping prevent falls by improving stability.

“Strength training also becomes increasingly important as we age because muscle naturally declines with age too,” she says.

Exercises to try: Thompson suggests aiming for two to three sessions a week, working all major muscle groups with exercises like squats, lunges, step-ups, wall push-ups, rows and everyday activities such as carrying grocery bags or gardening.

If you own dumbbells (or plan to buy some), you can follow our beginner strength training routine.

3. Balance exercises

Good balance and coordination can help reduce the risk of falls, which can lead to painful fractures that further restrict activity, especially for those with osteoporosis.

That's why it’s essential you hone this skill throughout life, from the time you first learn to walk through midlife and old age.

Combined with weight-bearing and strength-building exercises, balance training can help keep you on your feet for longer, further protecting your bone health as you age.

Exercises to try: Thompson recommends standing on one leg for a few seconds at a time, practicing heel-to-toe walking along an imaginary straight line and marching firmly on the spot with high knees.

4. Posture exercises

Good posture and body alignment isn’t just about standing tall—it can help protect your spine by reducing strain on your joints, muscles and tendons, says Thompson.

“This is especially valuable for anyone who has suffered a spinal fracture or is concerned about height loss associated with osteoporosis,” she adds.

Postural exercises strengthen the muscles that support your spine, they improve flexibility, reduce pressure on your joints and can even ease symptoms like back pain, indigestion and breathlessness that Thompson says can be linked to spinal changes.

“They also make everyday activities, from lifting shopping bags to sitting at a desk, far easier on your back,” she says.

Thompson advises performing posture exercises two to three days per week, either by enrolling in a Pilates or yoga class to engage in exercises that naturally promote a healthy posture, or performing gentle moves in an armless chair.

Exercises to try: Practice sitting upright, tucking your chin toward your chest or tilting it to the side to stretch and strengthen deep neck muscles. Draw your shoulders back and squeeze them together to activate your upper-back muscles or perform a cat-cow stretch to mobilize your spine.

To learn more about how to look after your bones as you age, the Royal Osteoporosis Society has created this helpful guide on exercise for bone health.

]]> <![CDATA[ I’m a certified personal trainer and I’ve been doing this one move regularly to improve my push-up strength ]]> https://www.fitandwell.com/exercise/strength-workouts/im-a-certified-personal-trainer-and-ive-been-doing-this-one-move-regularly-to-improve-my-push-up-strength/ ndHBrpZZ4vboq2iY4EJVYn Mon, 22 Jun 2026 04:00:00 +0000 Mon, 22 Jun 2026 11:29:46 +0000 false false false

Completing a perfect push-up is an admirable goal for anyone. Being able to push your bodyweight off the floor in one fluid movement is a fantastic marker of strength.

That said, the move is deceivingly challenging, requiring good core, back and shoulder stability. Sagging hips in a push-up is a no-no.

Since recovering from a spinal injury, I’ve been doing one particular move to help me rebuild the foundational strength needed for push-ups: the scapular push-up.

The scapular push-up isolates your shoulder blades and teaches you how to retract (squeeze them together) and protract (spread them apart), which prepares your shoulders for a push-up—particularly the top end of the movement—without the load. This can be done in a high or low plank position without bending your elbows.

This movement targets the serratus anterior, a muscle that’s crucial for shoulder stability and is recruited to perform pushing, pulling and carrying movements—whether you’re in the gym or navigating everyday life. It also strengthens your upper back, which also supports overall shoulder health.

Recently, I’ve been incorporating different scapular push-up variations into my routine, at least twice a week. I recommend starting with the beginner-friendly version on your knees, below, and progressing as your strength improves.

How to do a scapular push-up from your knees

Sets: 2-3 Reps: 10-15

How to do it:

  • Get on your hands and knees with your shoulders over your wrists and your hips over your knees.
  • Retract: Keeping your arms straight, squeeze your shoulder blades together letting your chest sink slightly toward the floor.
  • Protract: Press your palms into the floor, pushing your upper back up and spreading your shoulder blades apart.
  • Continue moving between these two positions with control.

Trainer tips: Keep your arms straight throughout. Pause briefly at the top and the bottom of each move.

Make it harder: Progress from your knees to a low plank position on your toes, elbows and forearms. Once you can control the scapular push-up from your elbows, progress to a high plank position that requires more core strength. Eventually, perform the scapular push-up from a bear hold position, challenging your deep core muscles, back and hip stability.

]]> <![CDATA[ An 83-year-old trainer’s strength training formula for the over-65s ]]> https://www.fitandwell.com/exercise/strength-workouts/an-83-year-old-trainers-strength-training-formula-for-the-over-65s/ TtgnZXbWfZLLfmFbWizvVC Sun, 21 Jun 2026 04:00:00 +0000 false false false

Building strength and maintaining muscle is important no matter your age. However, it becomes a crucial pursuit for anyone nearing their senior years.

“As we age, we begin to lose muscle mass as well as bone density. This can lead to reduced balance, possibly resulting in falls or injuries,” says 83-year-old fitness trainer Harry King.

“We seniors—I include myself in this group—can minimize episodes of falls and injuries through a resistance training program. Resistance training has been proven to strengthen muscles and combat bone density loss in seniors.”

Despite being diagnosed with advanced osteoarthritis and rheumatoid arthritis, King still works out four days a week and trains others.

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While starting a strength regimen later in life can come with its own challenges, he believes that seniors can train similarly to younger athletes as long as they progress appropriately and listen to their bodies.

If you’re 65 or older, have a gym membership and don’t know where to start, try King’s routine below.

How to do the workout

King recommends a five to 10 minute cardiovascular warm-up prior to any strength training, using a treadmill, bike, rowing machine or elliptical trainer.

“I prefer the rower because it gets more muscles involved during the warm-up phase,” King says.

King then suggests 45 to 60 minutes of resistance training with the following upper-body and lower-body routines.

“In this time frame, the goal is to perform five to seven exercises, doing three sets of 12 reps each,” he says. “My normal workout would be to focus on upper-body and lower-body muscle groups on separate days, with a two-day rest before working the same muscle group again. This rest period is important in preventing injuries.”

These exercises are done using a weight bench, a set of moderately-heavy dumbbells, a cable machine, a leg press, a hamstring curl machine, a leg extension machine and a hip abductor/adductor machine.

If you’re unable to complete 12 reps of an exercise with good form, work with a lighter weight. If you can complete 12 reps easily without much fatigue, work with a heavier weight.

“It’s a good practice to use an exercise program such as this for two to three months then change it up to avoid boredom,” adds King.

Speak with your doctor before beginning any new exercise program. Consider meeting with a certified personal trainer for advice on proper form, exercise modifications and progressions when you’re ready. A trainer can also help you learn how to use the gym equipment in this workout.

Upper-body workout

1. Chest press

Reps: 12

  • Lie on a weights bench, holding dumbbells by your shoulders.
  • Squeeze your chest and press the dumbbells straight up.
  • Lower the dumbbells back to your shoulders.

2. Lat pull-down

Reps: 12

  • Sit and hold the ends of a lat pull-down bar.
  • Maintain an upright spine with shoulders and core engaged.
  • Pull the bar toward your chest, squeezing your shoulder blades together.
  • Extend your arms with control, letting the bar rise back to the starting position.

3. Pec flye

Reps: 12

  • Lie on a weights bench holding dumbbells above your chest with a slight bend in your elbows.
  • Lower the dumbbells out to your sides with control, until they’re in line with your chest.
  • Squeeze your chest muscles and raise the dumbbells back to the starting position.

4. Seated row

Reps: 12

  • Sit upright holding the cable machine handles.
  • Roll your shoulders back, maintain a neutral spine and engage your core.
  • Pull the handles toward your chest, squeezing your shoulder blades together.
  • Extend your arms back to the starting position with control.

5. Biceps curl

Reps: 12

  • Stand upright, holding dumbbells by your sides, palms facing forward.
  • Bend your elbows to lift the dumbbells to your shoulders.
  • Lower the dumbbells back to the starting position with control.

6. Triceps rope pull-down

Reps: 12

  • Stand with your feet hip-width apart, holding the ends of the rope, with your elbows tucked into your sides and bent.
  • Extend your arms to pull the ends toward the floor, keeping your elbows close to your sides and squeezing your triceps.
  • Bend your elbows, returning the rope to the starting position with control.

Lower-body workout

1. Leg press

Reps: 12

  • Sit with both feet on the platform.
  • Engage your core and push the platform away from you, extending your legs.
  • Bend your knees, bringing the platform back toward you with control.

2. Seated hamstring curl

Reps: 12

  • Sit with your ankles on top of the leg pad.
  • Engage your hamstrings, bend your knees and pull the leg pad down.
  • Extend your legs, returning to the starting position with control.

3. Leg extension

Reps: 12

  • Sit with your shins underneath the leg pad.
  • Extend your legs to lift the pad to hip height.
  • Lower the pad to the starting position with control.

4. Hip adduction

Reps: 12

  • Sit with your feet in the supports and the leg pads against your inner thighs.
  • Engage your inner thighs and press your knees together.
  • Return to the starting position with control.

5. Hip abduction

Reps: 12

  • Sit with your feet in the supports and the leg pads against your outer thighs.
  • Engage your hips and press your knees apart.
  • Return to the starting position with control.

6. Squat

Reps: 12

  • Stand with your feet hip-width apart.
  • Push your hips back and bend your knees to lower your hips, keeping your chest facing forward and spine extended.
  • Raise your arms in front of you for balance if needed.
  • Press through your feet to stand back up.
]]> <![CDATA[ Doing these three exercises daily can help stabilize your shoulders and prevent neck pain, according to a doctor of physical therapy ]]> https://www.fitandwell.com/exercise/strength-workouts/doing-these-three-exercises-daily-can-help-stabilize-your-shoulders-and-prevent-neck-pain-according-to-a-doctor-of-physical-therapy/ DVGub9u7bjmXZoSC3U4SKQ Fri, 19 Jun 2026 05:00:00 +0000 false false false

Neck pain is widely experienced, affecting up to half of the population in any given year—though for most, it isn’t severe enough to limit daily activities. Unfortunately, more than half of those will experience a recurrence of their neck pain.

Many things can contribute to neck pain, but shoulder instability is one of them, and that’s something I see in my personal training clients.

To help strengthen your shoulders to support your neck, I often recommend a daily practice of banded rows, overhead pull-aparts and banded external rotations. These improve your range of motion and can prevent neck pain before it sets in.

“Banded rows, overhead pull-aparts and banded external rotations can be a great foundation for building shoulder blade stability, back muscle activation and rotator cuff activation,” says Dr Matt Brown, DPT, a physical therapist at Corrective Physical Therapy.

“Doing these three exercises daily will help build endurance in these main muscle groups, teach you how to properly activate and use these muscles, and build a good foundation for your shoulders and neck.”

If you have a resistance band to hand, give these exercises a go to keep your shoulders and neck happy and healthy.

How to do the exercises

You’ll need a light resistance band like one of these and make sure you know how to engage your core before starting.

Perform each exercise for 10 to 12 reps. When 12 reps feels easy, increase to 15 to 20 reps. If you’re unable to perform at least 10 reps with good form, work with a lighter band or practice the movement without a band. If you can do 20 reps without feeling fatigued, work with a heavier band.

Do these exercises three to five times a week, then gradually add days as your comfort level allows, working up to five times per week, or even daily.

Before starting any new workout, check in with your medical team for clearance. If you’re a beginner it’s best to work with a certified personal trainer to ensure your exercise form is correct.“If you recently had shoulder or neck surgery, do not perform exercises unless your doctor clears you,” says Brown. He adds that “people with severe shoulder or neck pain should not attempt these exercises until a professional clears them.”

1. Banded row

Reps: 10-20

  • Loop a resistance band around a strong anchor point in front of you.
  • Hold the ends of the band and step back from the anchor point until the band is taut with your arms extended in front of you.
  • Engage your core, squeeze your shoulder blades together and pull the ends of the band toward you, bending your elbows and drawing them past your torso.
  • Pause briefly, then return your arms to the starting position with control.

Trainer tips: Keep your shoulders relaxed and down throughout—avoid shrugging them up toward your ears as you pull the band. Avoid any excessive arching in your lower back.

2. Overhead band pull-apart

Reps: 10-20

  • Stand with your feet hip-width apart, holding a resistance band by its ends.
  • Engage your core.
  • Raise the band to just behind your head.
  • Squeeze your shoulder blades together and pull the ends of the band.
  • Pause briefly at the end of the pull.

Trainer tips: Roll your shoulders back and keep your chest upright. Avoid tensing your neck as you pull the band and avoid your lower back arching excessively. Keep your ribs down and maintain a neutral spine.

3. Banded external rotation

Reps: 10-20

  • Stand holding the ends of a resistance band in front of your waist, with your palms facing up, and elbows bent and close to your sides.
  • Engage your core.
  • Pull the ends of the band out to the sides, keeping your elbows pinned to your torso.
  • Pause briefly, then return to the starting position with control.

Trainer tips: Roll your shoulders back before beginning the movement, avoid tensing your neck and maintain a neutral spine throughout. If you can’t keep your elbows connected to your sides, place a towel in between your elbows and your torso.

Why these exercises can help prevent neck pain

“Your rotator cuff, shoulder blades and back muscles are extremely important for shoulder health, helping to keep tension and force away from your neck,” says Brown.

“These exercises can be great for everyone, but especially if you have a desk job where you are sitting frequently, or have a very active job with lots of lifting overhead. Weightlifters need to keep these smaller muscles working well, as well as anyone who has been experiencing some shoulder pain or neck pain.”

]]> <![CDATA[ "This 25-minute routine will build your confidence and independence"—a trainer who specializes in working with seniors shares her signature balance workout ]]> https://www.fitandwell.com/exercise/strength-workouts/this-25-minute-routine-will-build-your-confidence-and-independence-a-trainer-who-specializes-in-working-with-seniors-shares-her-signature-balance-workout/ BkwEuMuURoyyDhfDJosWDg Thu, 18 Jun 2026 11:00:00 +0000 Thu, 18 Jun 2026 11:59:48 +0000 false false false

Since 2012, certified personal trainer Karen Nelson has refined a routine for her senior clients at Sun Health Grandview Terrace in Arizona to restore balance.

The nonprofit organization, founded in 1966, is dedicated to empowering people to live longer, healthier and more purposeful lives.

For Nelson, that starts by inspiring its residents to have fun while exercising, learn proper movement techniques, and instill healthy habits for mind, body and spirit.

Which, she explains, can all be acquired by committing to a 25-minute full-body workout, three times per week.

"I call this class Balance," Nelson tells Fit&Well. "It's a basic name," she admits, "to ensure there's no confusion and no excuse not to come."

The routine is built around exercises that help reduce risk of falls, while developing strength to avoid injuries caused by imbalance or lack of coordination.

"We use a chair for extra stability and bands for muscle toning," she says, listing benefits including "improved cognitive function, coordination, posture, stability, strength, joint health, reaction times and reflexes".

"There are numerous benefits associated with working on your balance," she continues "and this routine will absolutely build your confidence and independence too."

To perform this workout you'll need a sturdy chair or wall for support and a mini band. If you don't have a mini band, you can skip that section of the workout until you do.

Warm-up

Before starting, Nelson recommends taking a few minutes to prepare mentally and physically for the session.

"Spend one to two minutes loosening up your body and mind while performing gentle hip circles," she says. "Inhale deeply through your nose, exhale deeply through your mouth."

Next, spend another two to three minutes cycling through a series of heel and toe lifts to mobilize your ankle joints and warm up the calf muscles in the back of your lower legs. These can be done seated or standing.

How to do the heel and toe lifts:

  • With feet flat on the floor, lift your heels, then lower under control, five times.
  • Next, lift your toes while keeping your heels down another five times.
  • Repeat this sequence for two to three minutes.

"Heel and toe lifts help strengthen your ankle joint to help you lift your feet when walking to reduce risk of falls," says Nelson.

If you have them available to you, she recommends performing a series of exercises using mini resistance bands to wake up stabilizing muscles in the glutes, hamstrings and core.

How to do the resistance band sequence:

  • Position a mini band around the largest part of both calf muscles.
  • Push your hips back and bend your knees slightly to lower into a quarter squat, then step side-to-side (crab walks), then diagonally forward and back (monster walks) or a mixture of both.
  • Work for around four to five minutes, taking short rests as required.

How to do the workout

Now you're warm, proceed to the main body of the workout.

Spend up to four minutes on the sit-to-stand exercise, then five to 10 minutes in total performing the five balance exercises.

These moves incorporate pauses and holds that keep your muscles under sustained tension. This approach strengthens your muscles and trains your balance while being kinder on your joints.

Take your time, aim to improve gradually in each session, and rest when you need to.

To wrap up, Nelson suggests concluding the session with a few minutes of gentle stretching, focusing on the calves, quads, hamstrings and glutes.

1. Sit-to-stand

Time: 1-4min

  • Sit on a sturdy chair with your knees bent at 90˚and your feet flat on the floor, hip-width apart.
  • Push through your feet to rise out of the chair and stand upright, avoiding using your hands to push off.
  • Slowly push your hips back and bend your knees to lower yourself back into your seat, again without using your arms to control your descent.
  • If you can perform this with good form, continue for one minute, then move on to the next section.
  • If your technique requires practice, continue for up to four minutes, resting as required.

Nelson says: "Keep looking straight while sitting and rising and avoid plopping onto the seat. If you find that you cannot sit without letting the muscles go and plopping, then only lower as far as you can with control, building up your range until you can lower all the way with control."

2. Calf raise

Sets: 1 Reps: 5-10

  • Stand with your feet hip-width apart, holding on to a chair or counter for support.
  • Raise your heels as high as you can.
  • Lower your heels slowly to the starting position.

3. Squat hold

Sets: 1 Reps: 5-10

  • Stand with your feet hip-width apart, holding onto a chair or counter for support, if needed.
  • Slowly push your butt back and bend your knees to lower until your thighs are parallel to the floor, making sure your knees don’t cave in, and your chest is upright and gaze forward.
  • Pause at the bottom of the squat for five to 10 seconds.
  • Push through your feet and drive your hips forward to rise slowly to stand, making sure your knees don’t cave in.

4. Single-leg knee lift

Sets: 1 Reps: 1-5 each side

  • Stand, holding onto a chair or counter for support, if needed.
  • Lift your right knee to hip height, or as high as you can manage.
  • Keep your body straight and avoid leaning to one side.
  • Hold this position for 10-20 seconds, then lower slowly and repeat on the other side.
  • Continue, alternating sides with each rep.

5. Reverse leg lift

Sets: 1 Reps: 1-5 each side

  • Stand holding onto a chair or counter for support.
  • Slide your right foot behind you, keeping your toes on the floor.
  • Keeping your right leg straight and without leaning your torso forward, lift your right leg behind you—you may only be able to lift a small distance.
  • Hold this position for 10-20 seconds, then lower slowly and repeat on the other side.
  • Continue, alternating sides with each rep.

6. Lateral leg lift

Sets: 1 Reps: 1-5 each side

  • Stand holding onto a chair or counter for support.
  • Slide your right leg out to the side.
  • Keeping your right leg straight, raise it as high as you can without leaning to the left—you may only be able to lift a small distance.
  • Hold this position for 10-20 seconds, then lower slowly and repeat on the other side.
  • Continue, alternating sides with each rep.
]]> <![CDATA[ Learn to master these four bodyweight exercises to build strength and muscle at home ]]> https://www.fitandwell.com/exercise/strength-workouts/learn-to-master-these-four-bodyweight-exercises-to-build-strength-and-muscle-at-home/ pyzEBebsXeq5MprwMqQtMj Fri, 12 Jun 2026 04:00:00 +0000 Thu, 18 Jun 2026 11:59:48 +0000 false false false

Strength training, as with everything in life, should be built on a solid foundation.

That means there are some fundamental exercises that you should master before progressing (and even returning to if you skipped ahead). These are the bedrock on which you will build the rest of your routine.

Ngo Okafor, a celebrity trainer and founder of Iconoclast Fitness, suggests four bodyweight exercises that are a good starting point.

They are perfect for beginners and once you have mastered proper form, you can easily scale them up to increase the challenge.

A single set of this series of exercises also makes a great full-body warm-up to get your body ready to lift weights.

Here, Okafor takes Fit&Well back to basics with his choice of four bodyweight exercises.

No-equipment strength exercises every beginner should master

  1. Squat
  2. Straight arm crunch
  3. Leg raise
  4. Push-up

Once you have mastered the move, you can level up the difficulty by adding resistance.

This can be done by holding a weight for exercises like squats and crunches. Adding ankle weights or holding a dumbbell between your feet for the leg raise.

You can also increase the number of reps to make the exercise more challenging.

Complete three sets of each exercise and you’ve got yourself a great strength workout.

Here’s how to do each exercise correctly.

1. Squat

Sets: 3 Reps: 10

Muscles targeted: quadriceps, glutes, core, hamstrings

How to do it:

  • Stand with your feet shoulder-width apart.
  • Engage your core.
  • Push your hips back and bend your knees to lower.
  • Pause when your thighs are parallel to the floor, or as close as your mobility allows.
  • Push through your heels to return to standing.

Okafor says: “Squats are one of the best functional lower-body exercises because they strengthen the legs, glutes and core simultaneously, while improving balance, mobility and overall athleticism.”

2. Straight arm crunch

Sets: 3 Reps: 10

Muscles targeted: upper abdominals, deep core muscles

How to do it:

  • Lie on your back with your arms extended overhead, your knees bent and your feet flat on the floor.
  • Press your lower back into the floor to engage your core.
  • Reach toward the ceiling, lifting your shoulder blades off the floor.
  • Lower slowly with control.

Okafor says: “This movement strengthens the core while encouraging spinal control and abdominal engagement.”

3. Leg raise

Sets: 3 Reps: 10

Muscles targeted: lower abdominals, hip flexors, core stabilizers

How to do it:

  • Lie flat on your back with your legs extended and together.
  • Press your lower back into the floor to engage your core.
  • Lift your legs as high as your mobility allows.
  • Slowly lower your legs to the floor without arching your lower back.

Okafor says: “Leg raises strengthen the lower abdominal region and improve core control and stability.”

4. Push-up

Sets: 3 Reps: 10

Muscles targeted: chest shoulders, triceps, core

How to do it:

  • Get on your hands and knees, then step each foot back so your body is in a straight line from head to heels and your hands are slightly wider than shoulder-width apart.
  • Engage your core.
  • Bend your elbows to lower your body.
  • Keeping your core tight and body aligned, slowly lower your chest toward the floor (don't let your elbows flare out).
  • Push back up with power.

Tip: Adjust the difficulty to suit your ability with one of these push-up modifications.

Okafor says: “Push-ups develop upper-body pushing strength and core stability using bodyweight resistance.”

]]> <![CDATA[ Try exercise snacking at your desk and build stronger arms, legs and core with these three equipment-free exercises ]]> https://www.fitandwell.com/exercise/strength-workouts/try-exercise-snacking-at-your-desk-and-build-stronger-arms-legs-and-core-with-these-three-equipment-free-exercises/ DQcTGEymoT98SheHQgbM4B Tue, 09 Jun 2026 16:00:00 +0000 Wed, 10 Jun 2026 11:47:48 +0000 false false false

It’s common knowledge that too much sitting is bad for us.

It can impact your heart health, metabolism and cause muscle atrophy—hello, dead butt syndrome.

Less well known is that it can even reduce blood flow to your brain, which might make it harder for you to concentrate and work effectively.

The solution is clear: sit less. But how do you do that if your job is desk-based?

There’s a simple solution to your desk-based troubles. Lt. Col. Jason Barber, a certified physician assistant, recommends the following three exercises, which are quick and easy to do at your desk throughout the day.

The U.S. Army Reserve soldier, strength and conditioning coach and leader in the Army’s Holistic Health and Fitness (H2F) system, suggests either doing all three exercises at once for a quick strengthening workout, or doing them individually as exercise snacks, to break up long periods of sitting.

If you complete three sets throughout the day, doing one exercise hourly, you should have completed the full workout in a standard nine-hour shift.

1. Desk dip

Sets: 2-3 Reps: 10-15

Barber says: “Desk dips primarily target the triceps, while also engaging the shoulders and chest.”

How to do it:

  • Sit on the edge of a sturdy chair, with your palms on the seat, either side of your hips.
  • Slide your hips forward off the chair so your arms are holding all of your weight.
  • Engage your core.
  • Bend your elbows to 90° to lower your body.
  • Press back up to the starting position.

Add intensity: Straighten your legs or elevate your feet on another chair.
Reduce intensity: Bend your knees so your feet are closer to your body and limit the range of motion by halting the movement before your elbows are bent to 90°.

2. Seated knee raise

Sets: 2-3 Reps: 10-15

Barber says: “Seated knee raises help to strengthen and stabilize the midsection by working the lower abs and hip flexors.”

How to do it:

  • Sit in your chair with your back straight and your hands gripping the sides.
  • Engage your core.
  • Lift both knees toward your chest.
  • Lower with control, and repeat.

Add intensity: Hold a weight between your feet or perform the movement more slowly.
Reduce intensity: Lift one knee at a time.

3. Wall sit

Sets: 2-3 Time: 20-40sec

“Wall sits are an isometric (static) exercise that builds lower-body endurance,” says Barber. “This is a quick way to increase your heart rate and work your quads, glutes and hamstrings."

How to do it:

  • Stand with your back against a wall and your feet shoulder-width apart.
  • Engage your core.
  • Slide down the wall into an imaginary seat, move you feet forward until your knees are bent to 90°, with your thighs parallel to the floor and your knees over your heels.
  • Hold the position, keeping your core engaged.

Add intensity: Hold weights or extend one leg at a time.
Reduce intensity: Slide higher up the wall or hold for a shorter time.

]]> <![CDATA[ I hate push-ups—here are the other exercises I use to train my upper body ]]> https://www.fitandwell.com/exercise/strength-workouts/i-hate-push-ups-here-are-the-other-exercises-i-use-to-train-my-upper-body/ LQd3L3gag3C3C8S9DvZMfh Mon, 08 Jun 2026 05:00:00 +0000 Mon, 08 Jun 2026 05:43:13 +0000 false false false

When my personal training clients tell me they hate push-ups—mostly, because they find them too difficult—I have to agree with them, although for a different reason.

I suffer from tendonitis in my right hand and during flare-ups it becomes particularly difficult to do exercises that put pressure on my wrist.

That means that I tend to avoid push-ups, and instead, I use a collection of upper-body moves, which, when done as one workout, hit the same muscles.

A push-up primarily relies on the pectoral (chest) muscles, but it recruits a selection of other muscle groups, too.

It works the triceps (the muscles in the back of the arms), the anterior deltoids (the front of the shoulders) as well as the core—specifically the abs, and obliques on the side of the body, which help maintain the plank position.

Despite swapping out push-ups, it’s not to say I don’t rate them. The fact that I have to turn to the five exercises below to generate a similar stimulus shows just how effective push-ups are.

There’s also a bonus benefit to push-ups: the requirement to move and support your body in one fluid motion mimics real-life movements, which can help support injury prevention.

Still, I have a valid reason for avoiding push-ups, and if you do too, you may want to consider turning to the five exercises below to hit the same muscle groups without putting unnecessary strain on the wrists.

Practicing this workout regularly may also help you develop the strength to make push-ups feel more achievable.

The five moves

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Swap in the below five exercises to hit all the muscles worked by the push-up

  1. Dumbbell front raise: hits the shoulders (anterior deltoids)
  2. Chest press: works the chest muscles (pectorals)
  3. Skull crusher: isolates and works the triceps (triceps brachii)
  4. Russian twist: works the side abs (obliques)
  5. Low plank: hits the main abdominal and core muscles

How to do the workout

All you need for this workout is a pair of dumbbells that challenge you. If you’re totally new to exercise, aim for between 6lb and 12lb.

Do eight to 10 reps of each exercise and hold the plank for 10 seconds. Do all the exercises in sequence to complete one round. Rest for 30 seconds, then start another round. Complete up to three rounds in total.

Exercise guides

1. Dumbbell front raise

Reps: 8-10

  • Stand with your feet hip-width apart, holding dumbbells in front of your thighs, palms facing you.
  • Engage your core.
  • Slowly lift the dumbbells to shoulder height, keeping a slight bend in your elbows.
  • Pause at the top for a second, then slowly lower back to the start.

Trainer tips: Avoid using momentum to swing the weights up as this will strain your back. If both dumbbells together feel too challenging, start by raising one at a time, alternating sides.

How it matches a push-up: The front deltoids help power the pressing motion as you push your body away from the floor.

2. Chest press

Reps: 8-10

  • Lie on an exercise mat with your knees bent and feet on the floor, holding dumbbells by your chest with your upper arms resting on the floor.
  • Push your back into the mat to engage your core.
  • Push the weights straight up, extending your arms.
  • Lower the weights down until your elbows are just hovering above the floor, then go straight into the next rep.

How it matches a push-up: This is one of my favorite exercises to strengthen the upper body in a similar way to a push-up. It copies the same pressing motion of a push-up, working the chest muscles without you needing to be strong enough to lift your bodyweight off the floor.

3. Skull crusher

Reps: 8-10

  • Lie on your back with your knees bent and feet flat on the floor, holding dumbbells above you, with your arms extended straight up.
  • Push your back into the floor to engage your core.
  • Keeping your upper arms stationary throughout, bend your elbows to lower the dumbbells to either side of your ears.
  • Extend your arms to lift the dumbbells back to the start.

Trainer tip: If you find your back arches during the exercise, lift your legs so your knees are bent to 90° and are directly above your hips.

How it matches a push-up: When you do a push-up, the triceps straighten your elbows so you can push your body back up. Skull crushers isolate the same elbow extension movement, strengthening the triceps and improving overall pressing strength.

4. Russian twist

Reps: 8-10 each side

  • Sit with your knees bent and feet flat on the floor, and your hands together in front of your chest.
  • Lean your torso back slightly and engage your core.
  • Rotate your torso to the left, touching the floor on your left side with your fingertips.
  • Return to the center, then repeat on the other side.
  • Continue, alternating sides with each rep.

How it matches a push-up: During a push-up, the internal and external obliques, that run down the side of your torso, help to stabilize the torso and stop the hips from dipping to one side or the other.

The Russian twist is a rotational movement that strengthens the obliques, which can make the body more stable during push-ups and other core exercises, such as the plank and bird dog.

5. Low plank

Time: 10sec

  • From your hands and knees, place your forearms on the floor, with your elbows directly underneath your shoulders.
  • Engage your core.
  • Step your feet back to make a straight line with your body.
  • Hold this position, making sure your hips don’t sag or lift.

How it matches a push-up: A push-up is a plank in motion, and uses the abdominal muscles to keep the core stable and braced. They do a similar job here, supporting posture and stability.

]]> <![CDATA[ The longevity workout an 85-year-old swears by to build strength and live young ]]> https://www.fitandwell.com/exercise/dumbbell-workouts/the-longevity-workout-an-85-year-old-swears-by-to-build-strength-and-live-young/ tHNDmioHbRjGGoggAcpBE8 Sun, 24 May 2026 04:00:00 +0000 false false false

Nearing retirement age is a time to slow down for most people. Not for Jim Owen.

At 70, the former Wall Street executive with a sedentary lifestyle challenged himself to shed 35lb, resolve excruciating lower back pain, and get fit.

Then he went one step further.

He entered the San Diego Senior Games, an annual event for over-50s. The fitness category Owen entered featured 10 tests of strength and endurance, like hanging from a bar, hurling a heavy ball and skipping with a jump rope.

Owen won all 10.

Senior man in biceps flexing pose, wearing multiple gold medals with

(Image credit: Courtesy Jim Owen)

“I found my inner athlete when I was about 75,” he tells Fit&Well, reflecting on this transformation.

In the jump rope category, Owen completed 49 jumps in 60 seconds. He threw the heavy ball 20 feet. He hung from the bar for an astonishing two-and-a-half minutes.

He beat his training personal bests in nine of the 10 events.

“Practice, practice, practice,” he says, is the motto that underpinned his performance.

So too, he adds, did building a foundation through regular strength training.

The training plan 85-year-old Jim Owen uses to live young

Owen says it took five years to build a foundation that made exercising feel fun.

Now he trains six days a week for an hour per day, combining strength, cardio and mobility.

“Jim Owen is the epitome of health and vitality,” comments his trainer, Greg Laird.

“He has vigor for life, lives with purpose, and always gives his best, which translates to everything he does being done at a high level.”

Laird met Owen when he was already well on his way from overworked exec to serial Senior Games winner, but he lacked mobility and range of motion like most men his age.

“Particularly, he had very tight hamstrings and limited thoracic extension,” says Laird.

To combat this, Owen completes a full-body stretching sequence three to four times a week, targeting his ankles, hips and thoracic spine.

“He stretches in an upright position using points of stability so he can maximize the range of the stretch he is in,” says Laird.

“We then drive the specific body part we are stretching in three planes of motion: sagittal (forward and back), frontal (side-to-side) and transverse (rotational)—just like the body experiences in daily life.”

To maintain cardiovascular conditioning, Owen walks for up to an hour, three times per week.

Twice will be uphill to challenge his conditioning, yet limit the pounding on his joints, which Laird says “is key to training for longevity and staying healthy throughout the aging process”.

To preserve strength and muscle, Laird gets Owen to perform three full-body workouts per week.

“Our focus with strength training is on maintaining and mitigating the loss of strength through the natural aging process,” explains Laird, rather than trying to build bulk.

“Each strength workout incorporates a push, pull, squat, hinge and lunge—movements that are essential to daily life, to help Jim to function at the highest level day to day.”

How to do the SuperAger strength workout

Laird recommends readers follow this routine two to three times per week.

“Overall, it’s about consistency over intensity and engaging in what you enjoy so you can move at a high level for years to come,” he says.

“Jim embodies this and is always looking to improve in any capacity he can.”

1. Resistance band twist

Sets: 2 Reps: 10 each side

  • Loop a resistance band around an anchor point at chest height.
  • Standing side on, hold the band in both hands close to your chest.
  • Extend your arms until straight, bracing your core against the resistance.
  • Now rotate your torso away from the anchor point, then slowly return to the center.
  • Complete all reps one direction, then switch sides.

Laird says: “We begin by activating his core so he can engage it throughout the remainder of the session. This move helps you build symmetry throughout your core because you must rotate through tension in both directions, preventing overcompensation on one side.”

2. Weighted exercise ball crunch

Sets: 2 Reps: 12

  • Sit on the floor and lie back on an exercise ball or Bosu ball, with your back extended over the ball.
  • Place your feet wide apart for stability, holding a light dumbbell at your chest.
  • Curl your body up, lifting your shoulders and upper back off the ball, using your abdominal muscles to control the movement.
  • Slowly lower to the start.
  • Progress this movement by holding the weight behind your head.

Laird says: “We also perform weighted physio ball crunches to promote thoracic extension, a limiting factor seen in most older adults from years of sitting hunched over.

“By incorporating the weight behind his head, his body must adapt to the forces placed upon it, creating more length and extension through his spine.”

3. Prone single-leg drive

Sets: 2 Reps: 8 each side

  • Get on your hands and knees with your hands directly under your shoulders.
  • Lift your hips and extend your legs into a downward dog position.
  • Lift your right leg behind you, keeping your hips level and stable.
  • Lower your right leg and move your right knee towards your chin, lowering your hips.
  • Go straight into the next rep, raising your right leg behind you.
  • Complete all reps on one side, then switch sides.

Laird says: “This full-body exercise integrates mobility and strength. Your shoulder girdle is strengthened through this range of motion while challenging your core as you drive your knee forward.”

4. Side plank

Sets: 2 Time: 30sec each side

  • Lie on your side with your weight on your forearm.
  • Stack your feet one on the other or have one in front to evenly distribute your weight.
  • Raise your hips to form a straight line from your head to feet.
  • Maintain this position without letting your hips drop for 30 seconds.
  • Repeat on the other side.

Laird says: “We use side planks to build the lateral lines (the oblique muscles) of his body. This also incorporates shoulder stability, plus hip and core strength for your entire body.”

5. Exercise ball hamstring curl

Sets: 2 Reps: 12

  • Lie on the floor with your heels on top of an exercise ball and your arms on the floor, palms down.
  • Engage your core and lift your hips so your body is in a straight line from shoulders to knees.
  • Extend your legs to roll the ball away from you.
  • Bend your knees to roll the gym ball back toward you—you should feel the muscles in the backs of your thighs working.
  • Go straight into the next rep, keeping your hips raised.

Laird says: “This move targets the posterior chain muscles of the glutes and hamstrings to help protect your lower back and keep your body balanced with the pushing muscles of the quads.”

6. Dumbbell goblet squat

Sets: 2 Reps: 10

  • Stand with your feet shoulder-width apart, feet pointing out slightly.
  • Hold a dumbbell vertically at your chest, both hands cupping the top of the weight.
  • Inhale and brace your core, then sit your hips back and bend your knees to lower.
  • Keep your knees wide apart and your chest facing forward.
  • Lower to a comfortable depth, then exhale as you push through your heels, extending your knees and hips to stand.

Laird says: “Jim performs dumbbell goblet squats to engage his core while working on the depth his hips can achieve under load to make daily squatting easier.”

7. Push-up matrix

Sets: 3 Reps: 10 per position

  • Start in a high-plank position with your hands shoulder-width apart, directly under your shoulders.
  • Form a straight line with your body from your head to your heels.
  • Bend your elbows to lower your chest toward the floor.
  • Push back up powerfully.
  • Perform 10 reps, then rest for 30 seconds.
  • Wide push-up: for the second set, place your hands wider apart and repeat.
  • Narrow push-up: for the third set, place your hands closer together and repeat.

Laird says: “Jim performs this push-up matrix, utilizing different hand positions, to add slight variety through his pushing exercises and build more functional strength.”

You can always adjust the number of reps you perform, or choose one of these modified push-ups, to better suit your ability.

8. Lateral lunge

Sets: 2 Reps: 8 each side

  • Stand with your feet hip-width apart and step your right foot out to the side.
  • Bend your right knee and push your hips back to lower, keeping your chest facing forward.
  • Lower your hips as far as your mobility allows, while keeping your left leg straight.
  • Push through your right foot to return to the starting position.
  • Repeat on the other side.
  • Continue, alternating sides with each rep.
  • To progress this, hold a dumbbell at your chest or two dumbbells by your sides.

Laird says: “Lateral lunges help load the glutes differently from split squats and forward or reverse lunges, challenging the body to move from side to side.”

9. Single-arm dumbbell row

Sets: 2 Reps: 10 each side

  • Stand with a bench to your right side, placing your right knee and right hand on it for support.
  • Extend your left leg out to the side to create a stable base.
  • Hold a dumbbell in your left hand, arm extended straight down.
  • Retract your shoulder blades, holding the weight to engage your upper-back muscles—this is your starting position.
  • Lift the dumbbell toward your hip, keeping your elbow close to your side.
  • Pause briefly, then lower with control.
  • Complete all your reps on one side, then switch sides.

Laird says: “Incorporating a single-arm dumbbell row helps target back and shoulder stability while working unilaterally, to again avoid compensating on one side of your body.”

10. Single-arm dumbbell farmers carry

Sets: 2 Distance: 25 yards

  • Stand with a medium to heavy dumbbell by your feet.
  • Bend down to pick up the weight, keeping your back flat and torso facing forward.
  • Engage your core and drive through your feet to stand upright, holding the weight by your side.
  • Engage your core to keep your body evenly balanced and chest upright.
  • Walk forward, or in a figure of eight, for 25 paces or yards.
  • Lower the weight safely to the floor, then repeat on the other side.

Laird says: “Heavy carries challenge your grip strength with duration, which is a key component in statistics tied to longevity. It also creates symmetry through your hips and core by calling on the opposite side of the body to stabilize the weight as you walk.”

]]> <![CDATA[ Strengthen and tone your lower body in just 10 minutes with this trainer’s four favorite exercises ]]> https://www.fitandwell.com/exercise/strength-workouts/strengthen-and-tone-your-lower-body-in-just-10-minutes-with-this-trainers-four-favorite-exercises/ E2rouWYsJHJ9chako2iHsN Sat, 23 May 2026 04:00:00 +0000 Wed, 27 May 2026 07:19:03 +0000 false false false

I like to exercise for the benefits it brings me, but I could really do with it taking less time, so I set about finding out how expert trainers would work out if they only had 10 minutes.

NASM-certified trainer Kelsey Sherwin, who is based at Raeya Wellness in Las Vegas, answered the call and told me that if she were programming a 10-minute workout for the lower body, she’d include a little bit of everything: “single-leg variations and both legs,” so lunges and squats; plus “some kind of hamstring workout”.

And that’s just what she’s done with the workout below. It begins with a bilateral movement (the squat) followed by the single-leg, or unilateral, movement (the lunge). The hip hinge Romanian deadlift variation targets the hamstrings, and things are wrapped up with a glute isolation move (kickback).

Performing a single set of the four exercises will take 10 minutes or less, but it can also be extended if you have the time and capability.

Sherwin recommends doing three to four sets and increasing the resistance with each set.

Sherwin uses a kettlebell, dumbbells and resistance band, but you can mix and match according to what you have, and the workout can be done without weights if necessary. If you are moving with your bodyweight, slow down the movements and add pauses to add difficulty if required, and perform a single-leg Romanian deadlift rather than the variation below for a greater challenge.

1. Squat

Reps: 15

Targets: Glutes, quads and hamstrings.

How to do it:

  • Stand with your feet hip-width apart, or a bit wider depending on your range of motion, holding a kettlebell in both hands in front of you.
  • Engage your core.
  • Push your hips back and bend your knees to lower, keeping your chest facing forward and your neck in line with your spine.
  • Push through your feet to return to standing.

2. Reverse lunge

Reps: 15 each side

Targets: glutes, quads and hamstrings. Also trains core stability.

How to do it:

  • Stand with your feet hip-width apart, holding dumbbells by your sides.
  • Engage your core.
  • Step one foot behind you, with the weight on the toe. Keep the front foot flat as this is your working leg.
  • Bend your knees to lower until both knees are bent to 90°.
  • Push through your front heel to return to standing.
  • Swap legs and repeat.

Form tips:

  • Avoid leaning too far forward or letting your front knee cave inward.
  • Keep your front heel pressed into the floor and your chest upright throughout the movement.

3. B-stance Romanian deadlift

Reps: 15 each side

Targets: hamstrings, glutes and lower back.

How to do it:

  • Stand with your feet hip-width apart, holding a kettlebell in front of you, then take a small step back with your left foot, and lightly rest your toes on the floor.
  • Engage your core.
  • Keeping a slight bend in your right knee throughout, push your hips back and hinge forward to lower the kettlebell.
  • Pause when you feel a stretch in your right hamstring, then drive your hips forward to come back to standing.
  • Do all your reps on one side, then swap sides.

Form tips:

  • Keep your spine neutral and shoulders back.
  • Focus on completing slow, controlled reps without rushing.
  • Avoid rounding your back or squatting during the movement.

4. Glute kickback

Reps: 15 each side

Targets: gluteus maximus and helps improve glute activation.

How to do it:

  • Get on all fours with your hands under your shoulders and your knees under your hips, a small looped resistance band wrapped around your thighs.
  • Engage your core.
  • Lift one heel behind you, keeping your knee bent to 90°.
  • Pause when the sole of your foot faces the ceiling, squeeze your glute, then slowly lower to the starting position.
  • Do all your reps on one side, then swap sides.

Form tips:

  • Avoid swinging your leg or relying on momentum to get you to the top of the movement.
  • Keep your core engaged and avoid arching your lower back.
]]> <![CDATA[ A 65-year-old trainer says these are the six moves older adults should do every day to reduce their risk of falls ]]> https://www.fitandwell.com/exercise/strength-workouts/a-65-year-old-trainer-says-these-are-the-six-moves-older-adults-should-do-every-day-to-reduce-their-risk-of-falls/ Cp2izm94PNUmSdFMLXjmU6 Fri, 22 May 2026 04:00:00 +0000 false false false

Patricia Greenberg is a 65-year-old personal trainer who hosts a YouTube show called It's OK To Be Old all about healthy aging. Below, she’s put together a workout routine for people over the age of 60 to build strength, confidence and longevity.

It’s a short routine because Greenberg encourages small bouts of daily movement. “Over 60, daily movement is critical for all of our organs to function at optimal rates,” she says.

“One system that is often overlooked is our proprioception,” Greenberg continues. “Daily movement, especially balance exercises, can really keep this in check.”

The moves in her routine aim to improve balance, and overall strength and fitness.

The daily workout for over-60s

“These can be done at all fitness levels with or without weights and repeated as many times as one can handle,” Greenberg says. “Also, it’s perfectly fine to exercise while using mobility aids such as a walker, cane, wheelchair or the wall.”

“I always recommend that people do these exercises at the same time every day and start with just one set of each,” she continues. “Instead of making it harder just repeat the sequences more often.”

She recommends doing two things before you start the workout: “Start by taking 10 deep, long breaths to calm the body, and try to touch your toes every day.”

1. Walking

Time: 5min

“Fast, slow, long or short, walking covers all the basis for overall health,” Greenberg says. “It’s fantastic for cardiovascular strength, posture, digestion and balance.”

She recommends five minutes of walking before starting this workout, whether that’s around the block or just on the spot.

2. Sit to stand

Reps: 5-10

  • Sit in a chair with your buttocks toward the front of the seat and your feet hip-width apart.
  • Raise your arms to shoulder height out in front of you.
  • Push through your feet to stand up, leaning your torso forward slightly but keeping your back straight.
  • Push your hips back and bend your knees to lower onto the seat with control.

Make it harder: Hold a dumbbell in each hand or hold one heavy dumbbell in front of your chest.

3. Overhead reach

Reps: 15

  • Stand with your feet hip-distance apart and your hands by your sides.
  • Reach your hands out to the sides and overhead, fingers pointing upward at the top.
  • Return back to the starting position with control.
  • Keep your body stable throughout the movement.

Make it harder: Hold light weights in either hand to progress this move.

4. Wide stance bend

Reps: 15

  • Stand with your feet wider than hip-distance apart, with your toes slightly outward.
  • Bend your knees, making sure they don’t cave in.
  • Squeeze your pelvic floor as you straighten your legs.

Make it harder: Hold a weight at your chest throughout the movement.

5. Alternating waist twist

Reps: 15 each side

  • Stand with your feet shoulder-width apart.
  • Lift your arms out to the sides and bend your elbows to 90°, so your upper arms are horizontal at shoulder height and your forearms are vertical, palms facing forward.
  • Twist from your waist to the left, rotating as far as you can.
  • Return to the center, then repeat on the other side.
  • Continue, alternating sides with each rep.

6. Leg lift

Reps: 10 each side

  • Stand with your feet hip-distance apart, holding a wall or chair lightly for support.
  • Keeping a slight bend in your knees, raise one leg behind you and hold this position for five seconds.
  • Lower your leg with control.
  • Do all your reps on one side, then switch sides.
]]> <![CDATA[ Get stronger with this beginner-friendly resistance band workout for full-body fitness ]]> https://www.fitandwell.com/exercise/strength-workouts/get-stronger-with-this-beginner-friendly-six-move-resistance-band-workout-for-full-body-fitness/ HniQm39CsM7cuGqazSAnZF Wed, 20 May 2026 04:00:00 +0000 Wed, 20 May 2026 08:03:17 +0000 false false false

Resistance bands are an underrated piece of fitness equipment in my opinion. They can build strength just as well as free weights, but are easier to store and less expensive.

But one downside of bands, compared with free weights, is that you don’t know precisely how much more resistance you’re working against when you change your hand position.

At least that was the case until I discovered Strong Band from Cyan Koay and Matt Van Mol, two personal trainers who have added numbered markers to their bands to help track progress.

Man and woman stand outside with sea behind them. They have multiple resistance bands draped over one shoulder

Cyan Koay and Matt Van Mol (Image credit: Strong Band)

“Most resistance bands leave people guessing,” Van Mol tells Fit&Well. “How to set them up, how much resistance they’re using, and whether they’re actually progressing. We found this limits people from actually building strength with bands. We started Strong Band to remove that guesswork so people can get effective results.

“Strong Band turns resistance bands from a general tool you gauge with feeling into something more clear and structured—much closer to how you’d approach strength training with weights and machines.

“The Progress Lines we’ve created along each band allow you to set up consistently every time and adjust the resistance in small, measurable increments on every band.”

This is essential for progressive overload—the principle that you build strength by gradually increasing the challenge of an exercise over repeated workouts.

You can do this by adding more repetitions, increasing how often you exercise and the duration of sessions or adding more load through heavier weights or resistance.

“In simple terms, it means doing a little bit more than you did before – it’s the foundation of getting stronger,” Van Mol says.

“Your body adapts to what you repeatedly ask of it. If you keep doing the same thing, your body has no reason to change. But when you gradually increase the challenge, your muscles respond by becoming stronger to meet that demand.”

The pair has created this beginner-friendly workout using resistance bands and low-impact exercises. The six exercises in this workout “translate well to everyday strength” Van Mol says.

“They help with posture, stability and overall function. That makes them a great option for beginners who want to build confidence, learn the fundamentals of strength training and feel the benefits in daily life.”

How to do the workout

You will need one long-loop resistance band for this workout.

Perform the exercises in order, resting 30 to 45 seconds in between. Once you have completed every exercise, you will have completed a round. Rest for 60-90 seconds, then begin another round. Complete two to three rounds in total.

“For most exercises, aim for a band tension that feels like around a 7-8/10 effort by the final few reps,” Van Mol says. “You should feel challenged, but still able to move with good control.

“If it is your first time strength training and/or using resistance bands, you can stick to a 6-7/10 effort as you get used to the exercises and how bands work.

“From there, after you have built a really solid foundation and understanding of the movements, you can increase the intensity, thereby increasing your effort,” he says.

1. Banded squat

Reps: 10-12

Muscles targeted: Quads, glutes, core, upper back

How to do it:

  • Stand on the band with your feet shoulder-width apart, toes pointing slightly out.
  • Cross your arms and place your right hand on your left shoulder and your left hand on your right shoulder, with your elbows held at shoulder height and the band wrapped around your upper arms.
  • Extend your spine and engage your core.
  • Push your hips back, shifting your weight into your heels as you bend your knees and lower as far as it feels comfortable.
  • Keep your heels on the floor and your knees tracking over your toes.
  • Push through your heels to stand back up, squeezing your glutes as you return to an upright position.

Why it works: This is a beginner-friendly squat variation that strengthens your lower body while encouraging a more upright torso. Holding the band in the front rack position also helps switch on your core for an added stability challenge throughout the squat.

2. Banded shoulder press

Reps: 8-12

Muscles targeted: Shoulders, triceps, upper chest, core

How to do it:

  • Stand on the band with your feet hip-width apart.
  • Hold the ends of the band by your shoulders with your palms facing forward.
  • Inhale and engage your core.
  • Exhale as you extend your arms overhead, pausing just before you lock out your elbows.
  • Pause briefly, then inhale as you lower the band to your shoulders with control.

Why it works: “This move builds upper-body pushing strength and teaches you to stabilize through your trunk while pressing overhead. Your body is working as a whole system with stable legs as your foundation, a braced core, and your arms and shoulders pushing off this strong base,” Van Mol says.

3. Banded Romanian deadlift

Reps: 10-12

Muscles targeted: Hamstrings, glutes, lower back, core

How to do it:

  • Fold the band in two and stand on it with your feet hip-width apart and knees bent.
  • Take hold of either end of the band and hold them by your sides, palms facing.
  • Engage your core, then push your hips forward and extend your legs to stand—this is your starting position.
  • Keeping a slight bend in your knees, hinge forward from your hips, pushing your butt back, and lowering your hands down your legs—keep your back flat, shoulders engaged and hips high.
  • Exhale as you squeeze your buttocks, push through your heels and stand up straight.
  • Inhale at the top then hinge forward from your hips, feeling a stretch in your hamstrings as you push your hips back, lowering your torso to repeat.

Why it works: “The banded Romanian deadlift is one of the best beginner moves for learning how to hinge from your hips,” says Van Mol. “This hip hinge movement strengthens your glutes and hamstrings and teaches you how to lift with control. Strong glutes and hamstrings play a crucial role in maintaining a healthy lower back, hips, knees and ankles.”

4. Seated one-arm row with rotation

Reps: 8-10 each side

Muscles targeted: Lats, upper back, rear shoulders, biceps, obliques

How to do it:

  • Sit on the floor with your legs extended.
  • Loop the band around your right foot and hold the other end with your left hand so your left arm is extended and there is light tension in the band.
  • Pull your left elbow toward your ribs as you rotate your chest to face left.
  • Pause briefly, then return to the starting position with control.
  • Do all your reps on one side, then switch sides.

Form tip: Focus on driving the movement from your elbow rather than your hand. To make the exercise more challenging, hold further down the band.

Why it works: “This pulling exercise strengthens the upper back and lats while adding a small amount of controlled torso rotation. Done seated, it feels stable while also great for teaching good pulling mechanics and pushing these muscles to their full potential,” says Van Mol.

5. Banded standing march

Reps: 8-10 each side

Muscles targeted: Hip flexors, core, glutes, standing leg stabilisers

How to do it:

  • Stand with the band looped under your left foot.
  • Hold the band in your left hand at knee height with tension in the band.
  • Engage your core, and keeping your chest facing forward and shoulders square throughout, raise your right knee to hip height, without leaning back or sideways.
  • Pause briefly, then lower your foot with control.
  • Do all your reps on one side, then switch sides.

Form tip: “Ensure you are pushing through your big toe, little toe and heel of your standing leg,” Van Mol says. “This will help you to remain stable as you lift and lower your opposite leg, avoiding shifting your weight side-to-side. Move slowly to keep your balance and posture while also feeling a challenge through your standing leg, into your hips and your core.”

Why it works: “This is a simple, but effective standing core and hip-flexor exercise. It also challenges balance and posture, making it a useful real-life strength builder for beginners.”

6. Banded hammer curl

Reps: 10-15

Muscles targeted: Biceps, forearms

How to do it:

  • Stand on the band with your feet hip-width apart.
  • Hold the band in both hands by your sides with your palms facing and light tension in the band.
  • Keeping your upper arms connected to your torso, bend your elbows to lift the ends of the band to your shoulders.
  • Pause briefly, then lower to the start with control.

Why it works: “This straightforward arm exercise is beginner-friendly and a nice confidence-building finisher,” says Van Mol. “The hammer grip also targets your forearms as well as your biceps—both important muscles to keep strong for carrying, pulling, gripping or holding.”

How to progress this workout

“We make the most progress when we repeat the same workouts for multiple weeks rather than constantly changing exercises,” says Van Mol. “Stick with this routine for four to eight weeks, aiming to do it twice a week.”

When you feel ready, you can progress the workout by:

  • Increasing your band tension, or;
  • adding a few repetitions to each set, or;
  • adding a third round if you’ve been doing two rounds, or;
  • slowing down the lowering phase of each rep—for example, taking three seconds to squat down, or;
  • improving your exercise form and the range of motion—for example, sitting slightly lower into your squat

“Let’s cut through the noise with training: the goal isn’t to make the workout more and more complicated over time,” says Van Mol.

“It’s to make the same movements feel stronger, smoother and more controlled. This is the type of training that really translates over into your real life.”

]]> <![CDATA[ Can’t do a deadlift? These three alternative exercises can help you build strength in your back and lower body ]]> https://www.fitandwell.com/exercise/strength-workouts/cant-do-a-deadlift-these-three-alternative-exercises-can-help-you-build-strength-in-your-back-and-lower-body/ 3VKP7PGDvAPztPr6RFRyEC Mon, 18 May 2026 09:00:00 +0000 false false false

I’ve been a certified personal trainer for over a decade, and one of my favorite exercises to teach is the deadlift. This functional movement is one of the best for building strength in your glutes, hamstrings, lats and traps to improve your posture and make everyday tasks easier to perform.

That said, deadlifts do have a few downsides. For those with lower-back injuries, poor mobility or weak core muscles, the deadlift can trigger pain or make existing issues worse. That’s why it’s important to clear any new activity with a healthcare professional first, especially if you have any injuries or limitations. And, working with a certified personal trainer can ensure you’re performing movements safely.

If you decide to avoid deadlifts for now, I recommend three other exercises to strengthen the same muscle groups—running down the back of your body (your posterior chain) and your core.

Three alternatives to a deadlift

For these moves, you’ll need an exercise mat and a moderately-heavy resistance band like this Theraband set on Amazon.

Be sure you know how to engage your core before doing these moves.

Start with one or two sets of eight to 10 repetitions. Once that feels easy, increase to two sets of 12 to 15 repetitions. Slowly work your way up to three sets of 12-15 repetitions.

For these exercises to effectively build strength, you will need to perform them consistently twice a week, increasing to three times a week as you get stronger.

1. Glute bridge

Reps: 8-15

  • Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  • Engage your core and squeeze your glutes.
  • Push through your feet to lift your hips until your body forms a straight line from shoulders to knees.
  • Pause briefly.
  • Lower your hips with control to the floor.

Trainer tips: If you’re unable to get onto the floor, try this exercise on your bed or couch. Avoid any excessive arching in your lower back. Avoid your knees collapsing inward as you lift your hips. Relax your shoulders, lowering them away from your ears, and tuck your chin slightly toward your chest to relax your neck.

Make it harder: Perform with a short-loop resistance band around your knees or 10-15lb dumbbell.

2. Back extension

Reps: 8-15

  • Lie on your front and rest your hands on the back of your head.
  • Engage your core and squeeze your glutes.
  • Carefully raise your head, shoulders and chest.
  • Pause briefly at the top of the movement.
  • Lower your head, shoulders and chest back to the floor with control.

Trainer tips: If you’re unable to get onto the floor, try this exercise on your bed or couch. Move carefully if you have any lower-back injuries or pain. Reduce your range of motion if needed, or only lift your head and shoulders off the floor. Keep your glutes engaged throughout the movement and keep your feet on the floor.

3. Resistance band pull-through

Reps: 8-15

  • Loop a resistance band around a strong anchor point.
  • Stand with your feet hip-width apart and a slight bend in your knees, facing away from the anchor.
  • Hinge your torso forward from your hips and push your butt back, then reach between your legs and take hold of the end of the band.
  • Step away from the anchor point until there is tension in the band—this is your starting point.
  • Engage your core.
  • Push your hips forward to stand upright, squeezing your glutes as you lift your torso, working against the increased resistance in the band.
  • Pause for a moment.
  • Hinge forward from your hips and push your butt back to return to the start. Move slowly and with control.

Trainer tips: Move carefully if you have any lower-back issues or injuries. Reduce your range of motion if needed, only lowering your torso slightly. Practice the movement without the band at first to perfect the form.

Make it harder: Use a heavier resistance band.

]]> <![CDATA[ A physical therapist says a weak upper body is a telltale sign that you will age poorly—here’s how he recommends you fix it ]]> https://www.fitandwell.com/exercise/strength-workouts/a-physical-therapist-says-a-weak-upper-body-is-a-telltale-sign-that-you-will-age-poorly-heres-how-he-recommends-you-fix-it/ G7By8WvGqmGw3PueofJvjG Fri, 15 May 2026 04:00:00 +0000 false false false

At Fit&Well, we often talk about the importance of maintaining your core strength and balance as you age to minimize the risk of falls. But that shouldn’t mean you neglect other parts of your body. According to physical therapist Jamie Bovay, you should be paying particular attention to your upper body.

“Your upper body is your main interface with the physical world,” Bovay tells Fit&Well. “If you don't maintain it, you are going to lose it and slowly give up your independence.”

He explains that age-related muscle loss, known as sarcopenia, often disproportionately impacts the upper body.

If you’re a relatively mobile person, you’ll use your leg muscles to walk around, stand up, sit down and climb stairs. For that reason, those muscles will tend to remain functional for longer.

The upper body can atrophy more quickly without direct attention, especially if you begin to avoid using your upper body because you’re afraid of injuring yourself.

Well-meaning family members may take your grocery bags off you or support you with cleaning, but their kindness may be speeding up the muscle-weakening process and cumulatively contributing to sarcopenia.

Why is upper-body strength important?

Bovay says you need upper-body strength to support yourself in everyday life for two main reasons:

1. Fall defence: “The ability to perform a powerful stiff-arm to catch yourself against a wall or the floor can be the difference between a minor bruise and a catastrophic hip fracture,” he says.

Plus, if you fall, you will need to push yourself back up, once again relying on upper-body strength.

2. Respiratory function: “The muscles of your chest and back are essential secondary respiratory muscles,” says Bovay.

“Maintaining strength and mobility ensures your chest wall remains supple, supporting efficient, deep breathing.”

Signs of upper-body weakness

  1. Significant shaking when holding a glass of water.
  2. Needing to use two hands to lift a light object overhead.
  3. Increased difficulty opening jars or carrying grocery bags.

How to improve your upper-body strength

Bovay recommends setting aside some time for these exercises once or twice a week. Adjust the number of sets and reps you do to suit your ability, but make sure you are working hard. If it doesn’t challenge your muscles, it won’t do you any good.

Once you can perform three sets of 25 repetitions and still feel like you could achieve five more reps, progress to a harder exercise.

1. Wall push-up

Sets: 3 Reps: 20-25

“This exercise reinforces the push pattern needed to get out of bed, get off the ground, or catch yourself during a slip,” says Bovay.

How to do it:

  • Stand with your palms on a wall at shoulder height, a little wider than shoulder-width apart.
  • Step back so your arms are extended and your body forms a straight line from your shoulders to your feet.
  • Bend your elbows to bring your chest toward the wall.
  • Push through your hands powerfully to extend your arms and return to the start.

Progression: To make it harder, step further away from the wall, then swap the wall for a sturdy kitchen counter or the back of a couch for an incline push-up.

2. Doorway row

Sets: 3 Reps: 20-25

“This exercise directly counters the forward slump many older adults experience, and strengthens the posterior chain to support your spine,” says Bovay.

How to do it:

  • Stand in a doorway and hold either side of the frame.
  • Extend your arms to lean back slightly.
  • Pull your chest toward the doorframe, bending your elbows and squeezing your shoulder blades together.
  • Extend your arms with control.

Progression: Instead of holding a doorframe, invest in a suspension trainer and door attachment to perform the incline row.

3. Vertical reach

Sets: 3 Reps: 20-25

“Overhead mobility and strength are the first things to go,” says Bovay. “This exercise maintains the reach mechanics required for daily kitchen and closet tasks.”

How to do it:

  • Sit or stand upright with your hands by your shoulders, palms facing away from you and your elbows below your hands.
  • Raise your arms overhead, as though you’re pushing something heavy.
  • Lower them to the starting position with control.

Progression: Hold a small water bottle or book in each hand and perform the same overhead press.

]]> <![CDATA[ I’m a personal trainer and this is the one exercise I don’t see enough people doing ]]> https://www.fitandwell.com/exercise/strength-workouts/im-a-personal-trainer-and-this-is-the-one-exercise-i-dont-see-enough-people-doing/ FSec3mRBmET4RQE7qjDArd Thu, 14 May 2026 05:00:00 +0000 false false false

Most of us understand the importance of strengthening the core, but not enough of us are aware that the types of core exercises matter too.

The Pallof press is a core exercise that should be a lot more popular than it is. Named after the physical therapist who developed the exercise, this movement is an anti-rotational exercise, meaning that your deep core muscles have to resist rotational forces to keep your body in a neutral, upright position.

When your deep core is trained in this way, your balance improves and you’re better protected against injury.

Pallof presses can be done with various pieces of equipment, are appropriate for most fitness levels, and are safe to do every day.

Benefits of the Pallof press

When doing a Pallof press, your core muscles have to work against the pull of the resistance band to keep your body in a neutral position.

This improves their ability to stabilize your entire body during movement, which in turn can reduce lower back pain, sharpen your balance and make everyday tasks easier.

The Pallof press can also improve rotational power for activities like swinging a golf club or tennis racket.

Aside from strengthening your core muscles, this exercise targets your shoulders and glutes, contributing to better posture and lower-body strength.

How to do the Pallof press

While the Pallof press is an effective core exercise for most people, check in with your doctor before trying it.

It’s a relatively easy exercise to do, but getting feedback from a personal trainer can be incredibly helpful, especially if you’re a beginner.

For this version, you’ll just need a 10-35lb resistance band for the Pallof press. You’ll also want to be sure you know how to engage your core.

How to do it:

  • Loop a resistance band around a solid structure, like a stair railing.
  • Hold the end of the resistance band and step away from the anchor point.
  • Turn and face right.
  • Stand with your feet hip-width apart.
  • Engage your core and bring the band to your chest.
  • Slowly extend your arms in front of you, resisting the pull to your left.
  • Pause briefly.
  • Slowly bring the band back to your chest.
  • Continue for your chosen reps, then repeat facing the other side.

Trainer tips: As you extend the band in front of you, keep your body square—don’t allow your hips, shoulders or hands to rotate towards the anchor point. Avoid any arching in your lower back and keep your spine extended. Your shoulders should stay relaxed throughout the movement.

How often should you perform the Pallof press? Beginners should start by doing one set of eight to 10 reps, aiming for two or three times a week.

Once you’ve built up some strength, try 12-15 reps for two to three sets.

Gradually work your way up to doing Pallof presses four to five times a week, or even every day if desired.

You can also incorporate Pallof presses into your existing core routine, or as a part of your warm-up for other workouts.

How to modify the Pallof press

The basic Pallof press is an accessible exercise for almost everyone, regardless of experience or injury. However, there are a few ways to modify the movement to suit different abilities and needs.

The easiest way to modify the exercise is by reducing the band’s resistance. You can work with a lighter resistance band, or step closer to the band’s anchor point to reduce tension.

Using a light dumbbell in place of the resistance band will challenge your core, but it won’t provide the same rotational pull that a band does. If you’re finding it hard to keep your hips or shoulders from twisting, try practicing the Pallof press with a 3-5lb dumbbell to build the necessary core strength.

Finally, you can do the Pallof press while seated. Be sure to keep your spine tall, shoulders rolled back and core engaged while performing the exercise.

How to make the Pallof press more challenging

If the basic Pallof press starts to feel too easy, there are several ways to increase the difficulty.

First, you can use a heavier resistance band, which intensifies the rotational forces that your core has to work against. You can also achieve a greater rotational pull by stepping further away from the anchor point, creating more tension in the band.

You can also do the Pallof press in a split stance position. This forces your body to work over a narrow base of support, requiring even more stabilization effort from your core and glutes.

The most challenging progression is adding an overhead reach. Raising your hands overhead moves the band even further away from the anchor point, making it more challenging to maintain a neutral position.

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]]> <![CDATA[ Six of the best exercises to preserve strength for GLP-1 users, according to an expert ]]> https://www.fitandwell.com/exercise/strength-workouts/six-of-the-best-exercises-to-preserve-strength-for-glp-1-users-according-to-an-expert/ XMN2pohR8ccGDCzbqwK56X Sun, 03 May 2026 11:00:00 +0000 false false false

There’s no doubt that GLP-1 medications are effective for weight loss, but this can also lead to loss of muscle and bone density.

That’s why health and fitness experts are calling for a shift in the conversation around GLP-1 medications, to also focus on the importance of strength training for users.

“Strength training is so important because the medication can increase bone loss risk due to rapid weight loss and reduced musculoskeletal loading,” says Wendie Green, licensed physical therapist assistant.

It’s particularly important for women in midlife who are taking the medication.

“Post-menopausal women, those with a history of osteopenia, or osteoporosis or who already have conditions that would predispose them to bone fractures would be at even greater risk,” Green tells Fit&Well.

However, she reassures that it’s possible to protect muscle and preserve bone health while using weight loss medication—by incorporating specific types of strength exercises into your routine.

Green, who is the clinic director at Bethesda Physical Therapy, recommends incorporating 50-60 minutes of strength training into your week.

Not sure where to start? Green has shared a six-move workout you can do from home to help you preserve both muscle and bone strength while using GLP-1s, and beyond.

“If it feels overwhelming to begin a new type of exercise program, consult your physical therapist or look at our Stronger on GLP-1 Program for expert guidance on getting started,” says Green.

How to do the strength workout

1. Goblet squat to chair

Sets: 2-3 Reps: 6-12

Benefits: Strengthens the quads, glutes and adductors while reinforcing proper hip and knee mechanics.

  • Stand with your feet shoulder-width apart and your feet slightly turned out, holding a dumbbell or other weight in front of your chest, with a chair behind you.
  • Push your hips back and bend your knees to lower your butt towards the seat of the chair.
  • Lightly tap the chair seat with your butt.
  • Push through your feet to stand back up.

Make it easier: Instead of tapping the chair seat with your butt, sit down fully, before standing back up.

2. Dumbbell Romanian deadlift

Sets: 2-3 Reps: 6-12

Benefits: Targets the glutes and hamstrings, which are essential for posterior chain (the muscles that run along the back of the body) strength.

  • Stand with your feet hip-width apart, with a slight bend in your knees, and holding dumbbells in front of your thighs.
  • Hinge forward from your hips, pushing your butt back to lower the dumbbells straight down your legs, keeping a neutral spine throughout.
  • Stop when you feel a light stretch in your hamstrings (the muscles in the backs of your thighs).
  • Push your hips forward to stand upright.

3. Push-up

Sets: 2-3 Reps: 6-12

Benefits: Strengthens the chest, shoulders, triceps and anterior chain (the muscles that run along the front of the body).

  • Get on your hands and knees, with your hands under your shoulders.
  • Engage your core and step your feet back so your body is in a straight line from head to heels.
  • Maintain your body in a straight line, bend your elbows to lower your body, not letting your elbows flare further than a few inches from your body.
  • Push through your hands to lift your body back to the start, making sure your hips don’t sag.

Make it easier: Drop to your knees from your toes, or try one of these other push-up modifications.

4. Resistance band row

Sets: 2-3 Reps: 6-12

Benefits: Strengthens the back and improves posture.

  • Attach a resistance band to a secure anchor, so it is level with your chest when you’re sitting on the floor.
  • Sit on the floor holding the other end of the resistance band in both hands.
  • Move away from the anchor point until your arms are extended at chest height and there is light tension in the band.
  • Bend your elbows and draw them past your torso to pull the band to your rib cage.
  • Pause and squeeze your shoulder blades together.
  • Extend your arms with control to return to the start.

5. Suitcase carry

Sets: 2-3 Time: 1min each side

Benefits: Improves grip, core stability, gait mechanics and functional strength.

  • Hold a heavy dumbbell in one hand.
  • Engage your core and walk back and forth across the room for one minute.
  • Stay upright and avoid leaning toward the weight.
  • Repeat, holding the weight in the other hand.

6. Pallof press

Sets: 2-3 Reps: 6-12

Benefits: Builds trunk stability and spinal control.

  • Attach the resistance band to a secure anchor at about chest height when standing.
  • Hold the other end of the band in both hands in front of your chest with your elbows tucked into your sides.
  • Stand side on to the anchor point and step away until the band is taut.
  • Engage your core and extend your straight out in front of you, keeping your torso facing forward, resisting the pull of the band to the side.
  • Hold for two to three seconds, then bend your elbows to bring your hands back to your chest.

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]]> <![CDATA[ A trainer says these three simple exercises are the secret to a strong core—here’s why ]]> https://www.fitandwell.com/exercise/strength-workouts/a-trainer-says-these-three-simple-exercises-are-the-secret-to-a-strong-core-heres-why/ otJTXs3rYZobcmbd8fcKHJ Fri, 01 May 2026 04:00:00 +0000 Fri, 01 May 2026 16:17:35 +0000 false false false

The sign of a strong lower body is being able to deadlift something heavy off the floor. The sign of a strong chest is being able to bench press something heavy above you. The sign of a strong core? The stability required to let you deadlift and bench press.

"When I train my core, I’m not just chasing abs, I’m focused on building a solid foundation,” explains personal trainer and athlete Dejon Noel-Williams.

“For me, it’s all about control, stability, and strength from the inside out. If your deep core isn’t doing its job, everything else eventually breaks down.”

He recommends ditching the crunches and focusing on building core stability with these three bodyweight moves, which challenge your ability to control and stabilize your whole body.

Noel-Williams says he chose these exercises because they require core control to perform properly. “You can make them harder without adding weight by just slowing them down,” he says.

“Stay honest with your form and maintain tension where it matters. Master these and your core won’t just look strong, it’ll actually be strong.”

Here are his three bodyweight moves for building core stability.

1. Dead bug

Sets: 3 Reps: 8–12 each side

“This is one of the best ways to actually teach your core how to work,” says Noel-Williams. “A lot of people move their limbs without control—this exercise fixes that.

“It helps you to focus on keeping your core stable while everything else moves.”

How to do it:

  • Lie on your back with your arms raised and your knees bent to 90° and held directly above your hips.
  • Press your lower back into the floor and slowly lower your right arm behind you as you extend and lower your left leg until both are just above the floor.
  • Lift your leg and arm back to the starting position, then repeat on the other side.
  • Continue, alternating sides with each rep.

Form tips:

  • Make sure that your lower back stays glued to the floor throughout the whole movement. If it lifts, don’t lower your limbs as far.
  • Move with control, making sure you are not rushing.

2. Side plank

Sets: 3 Time: 20-40sec each side

“A lot of people ignore side-to-side core strength, and that’s usually where weaknesses show up,” says Noel-Williams. “This exercise builds real stability through your obliques and hips.”

How to do it:

  • Lie on one side, propped up on your elbow, which should be directly under your shoulder. Stack one foot on top of the other.
  • Lift your hips off the floor and hold your body in a straight line.
  • Hold this position for time, then repeat on the other side.

Form tips:

  • If you feel the exercise more in your shoulder than your core, reset your position.
  • Don’t let your hips drop or roll back.

Make it harder: Raise your top leg and hold, or add slow hip dips, bringing your body back into the plank before you touch the floor.

3. Hollow body hold

Sets: 3 Time: 20-40sec

“This exercise requires pure core tension,” says Noel-Williams. “If you can hold this pose well, then your core is doing its job correctly. This strength affects everything from lifting to sprinting and even posture.”

How to do it:

  • Lie flat on your back with your arms raised over your head and your legs straight.
  • Lift your shoulders and legs slightly off the floor, engaging your core to keep you steady.
  • Press your lower back into the floor and keep it there, holding your position under control.
  • Hold for 20-40 seconds, then return to the starting position.

Form tips:

  • Keep your lower back against the floor and avoid arching.

Make it easier: If you find the hold too difficult, bend your knees or lower your arms as needed.

]]> <![CDATA[ A fitness trainer wants you to try this five-minute arm workout to build strength ]]> https://www.fitandwell.com/exercise/strength-workouts/a-fitness-trainer-wants-you-to-try-this-five-minute-arm-workout-to-build-strength/ 5B8SVqMeHA7WYMbjHB9HQX Wed, 29 Apr 2026 04:00:00 +0000 Wed, 29 Apr 2026 08:16:14 +0000 false false false

Whether you’re new to exercise or pressed for time, five-minute workouts are a great way to add movement into your day.

“Anyone can fit in a quick and effective workout that delivers real value without needing a full gym set-up or dedicated space to do it,” says Victor Kanashiro, a NASM-certified personal trainer and fitness instructor at RISE Fitness.

With that in mind, Kanashiro has put together a five-move upper-body workout that takes just five minutes to complete.

“This is an efficient and well-rounded way to target every major muscle group in the arms,” he explains. “From the forearms all the way up to the shoulders, with little to no equipment needed."

It combines compound (multi-joint) and isolation (single-joint) movements to help build strength across the triceps and biceps.

“It’s especially effective for those with busy schedules who may not always have time to make it to the gym but still want to stay consistent,” adds Kanashiro.

How to do the five-minute arm workout

Kanashiro’s five-minute arm workout consists of five exercises with a mix of no-equipment moves and resistance band work, so it’s easy to do at home.

He recommends doing this workout twice a week. As you progress and get comfortable with this routine, you should increase the difficulty by adding more reps, picking up the pace, or increasing the resistance by stepping further along the band.

The five exercises are:

  1. Triceps dip
  2. Close-grip push-up
  3. Pike push-up
  4. Standing biceps curl
  5. Single arm hammer curl

1. Triceps dip

Sets: 1 Reps: 10

Benefits: Targets all three heads of the triceps muscle while also improving core stability.

  • Sit on the edge of a chair with both hands resting on the seat, either side of your hips, with your fingers facing forward.
  • Move your butt forward just off the seat of the chair.
  • Extend your legs with your heels on the floor (or to make the exercise easier, bend your knees and keep your feet flat on the floor and closer to the chair).
  • Bend your elbows to 90° to lower your body.
  • Push through your hands to straighten your arms, lifting your body back to the start.

2. Close-grip push-up

Sets: 1 Reps: 10

Benefits: Works the lateral and medial (side and middle) heads of the triceps while also building chest strength.

  • Lie on your stomach with your legs exended and your toes tucked under.
  • Place your palms on the floor either side of your chest.
  • Tuck your elbows into your sides so your upper arms are pinned to your torso.
  • Engage your core.
  • Push through your hands to straighten your arms and lift your body, keeping your body in a straight line from head to heels (if this is too difficult, rest on your knees rather than your toes).
  • Bend your elbows to lower back to the starting position, keeping your elbows tucked into your body.

3. Pike push-up

Sets: 1 Reps: 6

Benefits: Helps develop overhead loading strength while strengthening the anterior and medial deltoids (front and side shoulders).

  • Get on your hands and knees.
  • Step your feet back then lift your hips to create an upside-down V shape with your body.
  • Shift most of your weight into your arms and shoulders while keeping your toes in contact with the ground for support and balance.
  • Bend your elbows to lower your head with control.
  • When your head is just above the floor, extend your arms to return to the start.

4. Standing biceps curl

Sets: 1 Reps: 12

Benefits: A foundational movement for strengthening the biceps brachii, the peak, or outer muscle, of the biceps.

  • Step on one end of a long resistance band, and take hold of the other end in both hands, with your hands shoulder-width apart in front of your thighs, palms facing forward.
  • Bend your elbows to lift the band to your shoulders, keeping your upper arms in contact with your torso.
  • Slowly lower the band to the start.

5. Single-arm hammer curl

Sets: 1 Reps: 6 each side

Benefits: Effective for unilaterally (one side at a time) strengthening the brachioradialis muscle, which runs along the outside of your forearm, and the brachialis muscle underneath the biceps.

  • Hold one end of a long resistance band in your right hand by your side and step on the other end with your right foot, so there is light tension in the band.
  • Keeping your upper arm pinned to your torso, and your wrist in a neutral position, bend your elbow to lift the band to your shoulder.
  • Slowly reverse the movement to the start.
  • Complete all the reps on one side, then switch sides.

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]]> <![CDATA[ New to strength training? A personal trainer recommends four simple moves to get you started ]]> https://www.fitandwell.com/exercise/strength-workouts/new-to-strength-training-a-personal-trainer-recommends-four-simple-moves-to-get-you-started/ iqmLNoedG3oRBHPFy3pc2R Thu, 23 Apr 2026 04:00:00 +0000 false false false

Strength training is one of the best things you can do for your health and longevity. It boosts your muscle mass, protects your bones, increases your metabolism and improves your overall stability.

Understandably, many people don’t know how to begin a strength training routine. Trying to incorporate dumbbells, kettlebells and weight machines can be taxing, but truthfully, you don’t need them to get started. A moderately-heavy resistance band, of the sort found in this set on Amazon, will suffice.

I give my beginner-level personal training clients these four simple moves to kick off their strength training programs. Taken together, they work muscles in every part of the body, from the legs and glutes to the core, back, chest, shoulders and arms.

You can do these exercises pretty much anywhere and get a well-rounded full-body workout in about 10 minutes.

Notify your doctor before beginning any new activity. Exercising with correct form is crucial to prevent injuries and ensure you’re targeting the correct muscle groups. A certified personal trainer can give you form pointers, offer modifications if necessary, and progress exercises when they’re no longer challenging.

How to do the 10-minute full-body workout

Learn how to engage your core before trying this workout. In addition to a resistance band, you may also want to use a yoga mat for cushioning.

Perform these exercises as a circuit. That means performing one set of the first exercise, then moving on to the next exercise. Complete one set of each exercise to complete one round. Complete three rounds in total.

If you’ve just started exercising regularly, start with 10 reps of the squat, push-up and row, and 15 seconds of the plank.

As you get stronger, gradually work your way up to 12-15 reps of the squat, push-up and row, and 30-45 seconds of the plank. You may also choose to add additional sets to the workout. Rest briefly between each exercise and each set.

Start with a 10 or 20lbs resistance band for the rows. When you’ve built up some strength, you can increase your weight to 30lbs. You can keep moving to higher resistances, the stronger you get.

Try this workout two or three times per week when starting out. Add on another day once you feel comfortable, eventually aiming for three or four times per week.

The four exercises are as follows.

1. Squat

Reps: 10-15

  • Stand with your feet hip-width apart.
  • Engage your core.
  • Push your hips back, as if you were about to sit down.
  • Bend your knees to lower, continuing to move your hips back, until your hips are in line with your knees.
  • Push through your feet to stand back up.

Trainer tips: Keep your chest facing forward and spine extended throughout the exercise, and don’t allow your back to round. Keep your center of gravity over the middle of your foot, and don’t let your heels rise off the floor.

Use a box or chair behind you as a target, if needed. You can also choose to sit all the way down on the box or chair before standing back up.

2. Push-up

Reps: 10-15

  • Get on your hands and knees with your hands underneath your shoulders and your knees underneath your hips.
  • Engage your core.
  • Step your feet behind you, forming a straight line with your body.
  • Bend your elbows and lower your chest, torso and hips until they are just above the floor.
  • Push back up to the starting position.

Trainer tips: Don’t allow your lower back to arch excessively. Keep your shoulders, hips and feet aligned, and avoid lifting your hips into the air or sinking them towards the floor.

Lower your knees to the floor for an easier version. Other push-up modifications include a wall push-up or elevated push-up.

3. Banded row

Reps: 10-15

  • Loop a resistance band around a strong anchor point, like a stair railing.
  • Take the ends of the band in each hand.
  • Step back from the anchor point until your arms are extended and the band is taut.
  • Engage your core.
  • Squeeze your shoulder blades together and pull the band toward you, keeping your elbows close to your torso.
  • Pause briefly.
  • Extend your arms back in front of you, moving with control.

Trainer tips: Keep your shoulders relaxed as you pull the band toward you. Don’t let your lower back arch excessively. If you’re unable to keep good form, choose a lighter resistance band. You can also step closer to the anchor point.

4. Plank

Time: 15-45sec

  • Get on your hands and knees.
  • Engage your core.
  • Place your forearms on the mat, with your elbows directly underneath your shoulders.
  • Step your feet behind you.
  • Hold your body in a straight line from head to heels.

Trainer tips: Don’t allow your hips to sink or rise. Maintain a neutral spine and avoid any arching in the lower back. If you’re unable to keep correct form, drop your knees to the mat. You can also hold a wall plank or an elevated plank instead.

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]]> <![CDATA[ This trainer’s unique glute exercise has gone viral—here’s why you should try sumo fairies and how to do it ]]> https://www.fitandwell.com/exercise/strength-workouts/this-trainers-unique-glute-exercise-has-gone-viral-heres-why-you-should-try-sumo-fairies-and-how-to-do-it/ gPe7F7FaNpxguWe22rEcrY Fri, 17 Apr 2026 05:00:00 +0000 false false false

If you’re serious about training your glutes—the muscles in your butt—you will have tried Bulgarian split squats. It’s a staple of any good glute routine, along with hip thrusts, but Cassidy Morgan, who specializes in glute training for women, says there’s another essential glute move and it’s been taking social media by storm.

She calls it the sumo fairy, a sumo squat with one foot elevated on a platform.

“Sumo fairies are my go-to exercise for lifting saggy glutes and building a round, sculpted shape, especially by targeting the lower glute max, an area many traditional workouts miss,” Morgan tells Fit&Well.

“It works by isolating each glute individually, creating a deeper stretch for more effective activation, improving hip mobility and control, and correcting glute imbalances through unilateral training.

“Sumo fairies primarily bias the glute of the elevated leg, but both sides are working," Morgan continues, adding that the standing leg is stabilising the body.

Morgan has a program called the Core-to-Glute Method, which focuses on precise positioning to get the most out of exercises, rather than just increasing the weight or volume.

How to do the sumo fairy

A post shared by Cassidy Morgan - Glute Coach for Busy Women (@cassidymorganfitness)

A photo posted by on

Reps: 12

  • Stand with your feet wider than shoulder-width apart and one foot an elevated platform.
  • Point your toes slightly out and keep your core engaged throughout.
  • Hinge forward from your hips, pushing your butt back, and bending your knees naturally as you lower into a blend of a squat and hinge.
  • Keep your weight centered and tension in your glutes. Avoid shifting into your quads.
  • At the bottom, you should be in a deep sumo stance with your hips back, knees tracking outward and your glutes fully lengthened, especially through your lower glute max.
  • Push through your heels and squeeze your glutes to return to standing.

Trainer tip: Once you’ve mastered the move, progress by holding a dumbbell on the same side as your elevated foot. This will help maximize the strengthening benefits of the move.

My experience trying sumo fairies

Bulgarian split squats are an essential part of my lower-body routine because they’re the best exercise I’ve tried for targeting the glutes and challenging lower-body stability.

However, despite doing them for years, I still dread split squats, as they never get any easier, so I was intrigued to see if sumo fairies were a worthwhile alternative.

I tried three sets of 12 reps on both legs and noticed that sumo fairies immediately activated the glute of the lifted leg.

They also challenged my hip mobility and my hip flexors felt more engaged than they do while doing Bulgarian split squats.

Although my standing leg did have some stabilising work to do, I definitely didn’t find sumo fairies as challenging when it comes to stability as Bulgarian split squats.

However, if your main focus is growing your glutes, sumo fairies seem like a pretty good to do so and without the discomfort that comes with split squats.

]]> <![CDATA[ Over 60? A personal trainer says these are the core exercises you should be doing every day to stay stable ]]> https://www.fitandwell.com/exercise/strength-workouts/over-60-a-personal-trainer-says-these-are-the-core-exercises-you-should-be-doing-every-day-to-stay-stable/ TkVxSg2ZYPZUgEHnkNSVhL Fri, 17 Apr 2026 04:00:00 +0000 false false false

Balance is a major concern for my personal training clients aged 60 and above. While serious falls become more common as we age, there are ways to lessen the risks.

Core training is essential for maintaining proper balance, which can help prevent falls and injury.

The muscles of our core support our pelvis and spine, keep us upright, and stabilize the entire body during movement. The stronger and more conditioned they are, the steadier we’ll be.

Getting onto the floor for traditional core exercises, like sit-ups and planks, can be difficult for many of my senior clients. In those cases, I give them the following three moves that work the core while standing.

They’re appropriate for all fitness levels, can be done daily, and just require a light or moderately heavy resistance band, like the ones in this resistance band set on Amazon.

Before you start

It’s important that you know how to engage your core before attempting this workout. In addition to a resistance band, you’ll also need a section of bare wall. You may want a chair close by for balance, as well.

Be sure to check in with your medical team before starting any new activity.

It’s very important to do these exercises with correct form. If you’re unsure of how to perform the movements, consider meeting with a certified personal trainer. They can provide guidance, modifications and progressions where necessary.

How to do this standing core workout

Aim to do one set of these exercises three or four times per week at first. When that starts to feel easy, keep adding another day until you’re able to do the exercises every day.

You can then progress the difficulty of the individual exercises. Start by holding the wall plank for 15-30 seconds, as you build strength and stamina, slowly increase your plank to 30-45 seconds.

For the Pallof press, start with eight to 10 reps using a light resistance band (15lb or lighter), working up to 12-15 reps, then start using a moderately heavy resistance band (15-35lb).

With the standing bird dog, start with eight to 10 reps and work up to 12-15 reps. As your strength improves, you can stay balanced on one foot for longer, or hold small weights in each hand.

The next step with all the exercises is to increase the number of sets you’re doing to two, and then three.

1. Wall plank

Sets: 1-3 Time: 15-45sec

  • Stand facing the wall with your feet hip-width apart.
  • Take a step back away from the wall.
  • Engage your core.
  • Lean forward and place your forearms against the wall, with your elbows aligned with your shoulders.
  • Align your shoulders, hips and ankles, so your body forms a straight line from your head to your feet.
  • Hold for your target time.

Trainer tips: The plank is one of the most basic yet effective deep core exercises. Don’t let your hips stick out behind you, keep them in line with the rest of your body.

If the standard position feels too challenging, straighten your arms and place your hands against the wall instead. You can also widen your stance.

If the standard form doesn’t feel challenging enough, you can step your feet further away from the wall. You can also bring your feet closer together for a more narrow base of support.

2. Pallof press

Sets: 1-3 Reps: 8-15 each side

  • Loop a long resistance band around a strong anchor point, like a stair railing.
  • Stand side on to the anchor point, holding the ends of the band in both hands in front of your chest, underneath your breastbone.
  • Step away from the anchor point until the band is taut.
  • Engage your core.
  • Extend your arms in front of you, keeping your torso still, resisting the rotational pull of the band.
  • Pause briefly.
  • Bring your hands back to your torso.
  • Complete all your reps on one side, then switch sides.

Trainer tips: This is an anti-rotational exercise, meaning it trains your core to resist rotational forces and stops your body from twisting to one side.

As you extend your arms in front of you, you’ll feel the pull from the resistance band get stronger. Be sure to keep your body square and don’t allow the hips or torso to twist towards the anchor point.

If you’re having trouble, step closer to the anchor point. This will lessen the resistance on the band. As you get stronger, step further away from the anchor point or use a heavier band.

3. Standing bird dog

Sets: 1-3 Reps: 8-15

  • Stand tall and engage your core.
  • Step your left foot in front of your right.
  • Lean forward, placing most of your body weight into your left foot.
  • Lift your right leg behind you, and at the same time reach your left arm overhead.
  • Pause briefly.
  • Lower your right leg and left arm.
  • Complete all your reps on one side, then switch sides.

Trainer tips: The bird dog trains balance, coordination, and the core all at once. Stay steady over your standing leg and keep your hips and shoulders aligned. If balance is an issue, grab onto a chair for support. You can also choose to gently tap your back toe onto the floor instead of lifting the leg.

]]> <![CDATA[ Build stronger arms with a four-move resistance band workout you can do anywhere ]]> https://www.fitandwell.com/exercise/strength-workouts/build-stronger-arms-with-a-four-move-resistance-band-workout-you-can-do-anywhere/ D8Hgh7xdrX9Nmtzu3o4Pe8 Mon, 13 Apr 2026 06:00:00 +0000 false false false

When armed with nothing more than a resistance band, there’s one routine I like to use to tune up a crucial pair of muscles: the biceps and triceps.

These muscles play an important role whenever you push or pull anything, so I believe it’s worth devoting some time to keeping them strong.

This routine is especially handy as you can do it anywhere. All you need is a long-loop resistance band and 10 minutes.

The first move involves a push-up, which targets your chest, shoulders, core and triceps.

Then there are three isolation exercises to home in on the biceps and triceps. Take your time with each exercise, prioritizing controlled movements over quantity.

How to do the workout

Perform three rounds of exercises 1A and 1B back to back with minimal rest between sets.

Then rest for 30-60 seconds and move onto three rounds of exercises 2A and 2B, also with minimal rest between sets.

You should be able to wrap the whole workout up in 10 minutes.

1A. Resistance band push-up

Sets: 3 Reps: 10-12

  • Wrap the resistance band around your upper back, then get on your hands and toes with your hands just wider than shoulder-width apart and your body in a straight line from head to heels.
  • Adjust the band so there is tension in this top position.
  • Place a resistance band over your upper back and under both hands.
  • Bend your elbows to lower your chest toward the floor, then push back up powerfully, working against the added resistance from the band.

Trainer tip: If you twist the band once, it helps keep it in position across your back. Perform this move on your knees to make it easier.

1B. Biceps curl

Sets: 3 Reps: 10-12

  • Stand with both feet on the band, hip-width apart.
  • Hold the other end of the band in both hands in front of your thighs, so there’s light tension in the band.
  • Keeping your elbows close to your body, bend your elbows to lift your hands to your shoulders.
  • Slowly lower your hands back to the start.

Trainer tip: To make this harder, slow down the lowering phase or step wider on the band to increase tension.

2A. Triceps extension

Sets: 3 Reps: 10-12 each side

  • Stand with your feet hip-width apart, holding one end of the band behind your head, elbow pointing up, and the other end behind your back close to your buttocks.
  • Extend your top arm to lift your top hand, then lower it slowly.
  • Complete all the reps on one side, then switch sides.

Trainer tip: To make it harder, hold the band that’s behind your back further up, closer to your top hand.

2B. One-arm biceps curl

Sets: 3 Reps: 10-12 each side

  • Stand with both feet on the band, just wider than hip-width apart.
  • Hold the other end of the band in one hand in front of your thigh, with light tension in the band.
  • Keeping your elbow close to your body, bend your elbow to lift your hand towards your shoulder.
  • Pause and squeeze your biceps.
  • Slowly lower your arm to the start.
  • Complete all the reps on one side, then switch sides.

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]]> <![CDATA[ A trainer says these are the two moves you should start with if you’ve never tried strength training before ]]> https://www.fitandwell.com/exercise/strength-workouts/a-trainer-says-these-are-the-two-moves-you-should-start-with-if-youve-never-tried-strength-training-before/ hWmUV2JbPzubGX2UXQNByT Mon, 13 Apr 2026 05:00:00 +0000 false false false

Even if you haven’t exercised since gym class, you may have cottoned on to the potential benefits of strength workouts.

“So many people don’t realize the importance of maintaining muscle as we get older,” Cheryl McColgan, a NASM-certified personal trainer, tells Fit&Well. “It’s not just about looks; muscle is a huge predictor of metabolic health as well as function and longevity.”

Before you sign up for your local gym, we recommend starting simple. So simple, your workout can be done at home without any equipment. So simple, the workout is only two moves.

McColgan has shared a two-move routine below, as well as a short warm-up. “[This workout is] for someone who hasn’t been training for a while and doesn’t have a significant training history,” McColgan says.

How to do this strength workout for complete beginners

McColgan recommends training to failure, which means doing an exercise until it feels too hard to do another rep correctly.

If you’re new to strength training, it might be difficult to identify that point. In which case, McColgan recommends starting with two to four reps of her chosen exercises. “If that’s way too difficult, do even fewer reps on the next set. If that’s way too easy, try eight times in a row on the next set,” she advises.

“Start slow. However, you don’t want to just go through the motions either. To create adaptation and build strength, you have to overload the muscle,” McColgan advises.

Before tackling the two exercises, perform the 90-second warm-up McColgan has provided.

How often should you do this workout?

To see results, McColgan recommends doing this workout twice a week for four weeks. Then, try it three times per week.

“As you get stronger and this becomes boring, add in one or two new exercises each week, with the goal of 10 to 15 reps with the last rep being very difficult,” she suggests.

Once you feel ready to start exercising with dumbbells, follow this beginner home strength training routine.

Warm-up

1. Marching in place

Time: 30sec

  • Stand with your feet hip-distance apart and begin to march, bringing one foot a few inches off the floor, then the other foot.
  • Keep your core engaged by tucking your ribs and keep the shoulders down to maintain good posture.

2. Shoulder roll

Time: 30sec

  • Stand with your feet hip-distance apart and your hands by your sides.
  • Roll your shoulders forward, keeping your hands by your sides.
  • Switch to rolling your shoulders backward half-way through.

3. Calf raise

Time: 30sec

  • Stand with your feet hip-distance apart, with your hands on your hips, or holding on to a chair or countertop for balance.
  • Lift your heels, rising onto your toes.
  • Slowly lower your heels back to the floor.

Workout

1. Chair squat

Sets: 2-4 Reps: 2-8 Rest: 3min

How to do it:

  • Stand with a chair just behind you.
  • Keeping your torso upright, push your hips back and bend your knees to lower your butt onto the seat.
  • Lean forward, push through your feet and extend your legs to return to standing.

Trainer tips: If this is too difficult, use your hands to push yourself out of the chair, but work towards eventually doing this move with just your lower body. Once you can do that, aim to add resistance, such as holding a dumbbell in front of your chest, over time.

2. Wall push-up

Sets: 2-4 Reps: 2-8 Rest: 3min

How to do it:

  • Place your hands shoulder-width apart on a wall and move your feet slightly back so that you’re leaning into the wall and you’re resting on your toes.
  • Bend your elbows, keeping them close to your body, to lower your chest towards the wall.
  • Push back up to the starting position.

Trainer tips: If this is too easy, place your hands on a counter or couch to make it harder. The lower the surface, the harder it will be.

]]> <![CDATA[ I’m a trainer with a history of injury-prone knees—when I have five minutes spare I use this simple gym ball routine to help protect them ]]> https://www.fitandwell.com/exercise/strength-workouts/im-a-trainer-with-a-history-of-injury-prone-knees-when-i-have-five-minutes-spare-i-use-this-simple-gym-ball-routine-to-help-protect-them/ bYHMUX7SjvSH3GmcCgWkQQ Tue, 07 Apr 2026 05:00:00 +0000 false false false

The hamstrings and glutes play an unsung role in protecting your knees.

That was the major lesson I took away from my physiotherapist after tearing both anterior cruciate ligaments on the soccer field—in separate incidents in my late 20s and early 30s.

Running down the back of the thighs, from the hips to the knees, the hamstrings help to stabilize the back of the knee joint to prevent hyperextension.

At the same time, they work as shock absorbers to protect the ligaments and cartilage, and they also help you decelerate at high speed.

Meanwhile, the glutes, which form a major part of the posterior chain system connected along the back of your body, help to stabilize the pelvis and keep your hips aligned to stop your knee caving inward under strain.

I’ve tried countless ways to strengthen these two muscle groups over the years, but there is one exercise that has stuck with me: gym ball hamstring curls.

Now, whenever I have a few minutes spare at the end of my workout, I'll add them into my core finisher to keep my knees protected and the surgeon's scalpel away.

How I use gym ball hamstring curls in my workouts

I like to include this exercise as part of a gym ball core and posterior-chain finisher at the end of my regular workouts to make the most of this piece of equipment.

I will start by doing the exercise using both feet for eight to 10 reps—to wake up the hamstrings and glutes.

Then I progress to the single-leg variety for two or three rounds of six to eight reps on each side, resting for 30 seconds between sets.

To even everything out, I will finish with one more round with my feet together for a final eight to 10 reps.

Things to know before doing gym ball hamstring curls

Whatever level you are at, take your time and really concentrate on the muscles you are targeting at the back of your thighs and glutes.

Because this exercise pinpoints the hamstrings in a way rarely achieved with multi-joint exercises like deadlifts or even single-leg deadlifts, it can feel quite intense.

Modify the movement as required—even holding a static glute bridge will effectively build strength as your hamstrings fight to resist the instability of the gym ball.

If you tend to experience hypermobility, stop short of full extension to protect your knee joints or simply hold the static glute bridge version of this move for 30 seconds per set.

How to do the gym ball hamstring curl

Sets: 2-3 Reps: 8-10 Rest: 30-60sec

To begin, start with two to three sets of eight to 10 reps with your feet together and 30-60 seconds of rest between sets.

When you’re ready to progress the movement, perform two to three sets of six to eight reps on each side, with 30 seconds of rest between sets.

How to do it:

  • Lie on your back with your heels resting on the top of a gym ball. Your feet should be hip-width apart and your knees bent at 90˚.
  • Lift your hips while maintaining the bend in your knees.
  • Press your hands into the floor to help maintain balance.
  • Slowly extend your legs, rolling the ball away from you.
  • Pause for one second, then bend your knees to bring your feet toward you, lifting your hips and rolling the ball toward you.
  • Pause for one second, then begin the next rep.

Make it easier: Switch this move to a static glute bridge with your knees bent and hips raised for 30 seconds per set—your glutes and hamstrings will still have to work hard to maintain stability.

Make it harder: After a set with feet together, switch to a single-leg hamstring curl—keep one foot elevated while performing the movement with the other for six to eight reps, before swapping sides.

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]]> <![CDATA[ You don’t need a gym to build strength, says the world's largest exercise science organization ]]> https://www.fitandwell.com/exercise/strength-workouts/you-dont-need-a-gym-to-build-strength-says-the-worlds-largest-exercise-science-organization/ SxutBrHSqeHNr3VrQwiPSi Mon, 30 Mar 2026 06:00:00 +0000 false false false

You may have heard about the benefits of home workouts, but are they actually as effective as going to the gym? Well, according to new research, they absolutely are. In fact, you apparently don't need a gym membership at all to build strength.

The American College of Sports Medicine (ACSM) – which is the largest sports medicine organisation in the world – recently updated its training guidelines for the first time in 17 years.

According to a review of data from over 30,000 participants, non-traditional training, including resistance bands, bodyweight exercises and home-based routines can help you build strength, promote hypertrophy and improve physical function.

The overall takeaway from the review is that doing anything is much, much better than doing nothing. “The best resistance training program is the one you’ll actually stick with,” concluded Stuart M. Phillips an author on the review and a professor of kinesiology.

Rather than recommending a specific form of exercise, researchers suggest that doing any type of resistance training twice a week is what will make the biggest difference for most people.

The review found that the more personal the workout programme, the better. Enjoyment is a big factor, as sticking with a workout programme consistently is the most important thing.

Although complicated training techniques can be useful for athletes, researchers found that they're just not necessary for the average person. This includes methods such as training to failure, which involves completing as many reps as possible of an exercise until you physically can't continue. The review also found no major differences between using gym-based machines and free weights like dumbbells and barbells.

So, as long as you’re doing some type of resistance training twice a week and targeting your whole body, you’re probably doing enough, whether that’s at a fancy gym or in your living room. Let this be a reminder not to overcomplicate your workout routine.

]]> <![CDATA[ I’m a personal trainer who works with seniors—this 15-minute park bench workout is great for beginners over 65 ]]> https://www.fitandwell.com/exercise/strength-workouts/im-a-personal-trainer-who-works-with-seniors-this-15-minute-park-bench-workout-is-great-for-beginners-over-65/ LhR3uhfm3eanGVqNLN2Y9g Thu, 26 Mar 2026 05:00:00 +0000 false false false

Now that spring has sprung, why not make a beeline for your nearest park bench—not only to top up your vitamin D reserves but to try this full-body workout too.

It’s a routine I used to program with my beginner-level senior clients because it’s simple and accessible.

It also demonstrates that you don’t need a gym or expensive equipment to move well and strengthen your body. And the routine can be easily adapted to make it easier or harder.

Plus, the bench can always revert to its original purpose of a seat where you can take a breather if the intensity of the workout ever gets too much.

How to do the 15-minute park workout

As well as a park bench (ideally one that isn’t occupied), you’ll need a lightweight, long-loop resistance band for the pulling exercises.

Perform eight repetitions of each exercise (on each side for the step-ups and mountain climbers) and keep rest to a minimum between each movement to complete one circuit.

Avoid rushing—perform each repetition with control.

After one round, rest for 30 seconds then repeat the circuit two or three times in total. Finish with some gentle stretching of your thighs, glutes, chest and back.

How to progress this workout across a month

If your muscles feel a little sore a day or two after the workout, keep moving gently to help ease any tension.

Aim to repeat the workout two or three times per week. Each week, increase the repetitions you perform to encourage your body to keep getting stronger.

So, in week two, aim for 10 repetitions per exercise, in week three aim for 12, and in week four aim for 14.

Workout overview

  1. Bench sit-to-stand
  2. Bench step-up
  3. Resistance band Romanian deadlift into bent-over-row
  4. Resistance band underhand pull-apart
  5. Bench push-up
  6. Bench slow mountain climbers

Exercise guides

1. Bench sit-to-stand

Reps: 8

  • Sit on a bench with feet flat on the floor, knees bent at 90˚ and back upright.
  • Cross your arms across your chest or extend your arms at shoulder height in front of you.
  • Without using your hands, lean forward and push through your feet to stand upright.
  • Without using your hands, slowly lower yourself back to sit on the bench, pushing your hips back and bending your knees.

Targets: quadriceps, hamstrings, glutes

Make it easier: Sit on a bench with arm rest (as long as it is stable) and lightly use your hands to help push you up.

Make it harder: Tap your butt gently on the bench before standing up, rather than completely sitting down.

2. Bench step-up

Reps: 8 each side

  • Stand facing the bench and step your left foot onto the seat.
  • Push through your left foot to extend your left leg and bring your right foot onto the bench.
  • Step your right foot down, moving slowly with control, followed by your left.
  • Perform all your reps on one side, then switch sides.

Targets: quadriceps, hamstrings, glutes

Make it easier: If balance is a concern, step your leading foot onto the seat, then back to the ground for each repetition, rather than stepping up onto the bench.

Make it harder: As you step down from the bench, step your leading foot back into a reverse lunge.

3. Resistance band Romanian deadlift into bent-over row

Reps: 8

  • Stand on the resistance band with your feet hip-width apart and a slight bend in your knees, holding the ends of the band by your sides.
  • Engage your core and retract your shoulder blades to engage your back muscles.
  • Keeping a flat back and neck neutral throughout, hinge forward from your hips and push your butt back to lower the ends of the bands.
  • Bend and lift your elbows up past your torso to pull the ends of the band to your hips.
  • Extend your arms with control to lower the ends of the bands.
  • Push your hips forward to stand upright.

Targets: hamstrings, glutes, lower back, upper back, biceps

Make it easier: Only stand on the resistance band with one foot to reduce the tension in the band.

Make it harder: Perform two bent-over rows for every one Romanian deadlift.

4. Resistance band underhand pull-apart

Reps: 8

  • Stand holding the ends of the resistance band with your palms facing away from you.
  • Extend your arms in front at chest height, with tension in the band.
  • Retract your shoulder blades slightly to engage your upper-back muscles.
  • Pull the band apart, opening your arms out wide to your sides.
  • Slowly return your hands in front of you to complete the repetition.

Targets: upper back, rear deltoids

Make it easier: Place your hands further apart so there’s less tension in the band.

Make it harder: Bring your hands closer together to increase the resistance as you pull the band apart.

5. Bench push-up

Reps: 8

  • Place your hands shoulder-width apart on the back of a bench.
  • Step back to straighten your arms and form a straight line with your body from your shoulders to your heels.
  • Engage your core to keep your body stable.
  • Slowly bend your elbows to lower your chest toward the bench.
  • Extend your arms to push your body back to the starting position.

Targets: chest, shoulders, arms, core

Make it easier: Position your feet closer to the bench.

Make it harder: Move your feet further away from the bench or perform the move with your hands on the seat so you are closer to the ground.

6. Bench slow mountain climber

Reps: 8 each side

  • Place your hands shoulder-width apart on the back of a bench.
  • Step back to straighten your arms and form a straight line with your body from your shoulders to your heels.
  • Engage your core to keep your body stable.
  • Slowly bring your right knee toward your right elbow, then back to the start.
  • Repeat on the other side, alternating sides with each rep.

Targets: core

Make it easier: Bring your feet closer to the bench.

Make it harder: Move your feet further away from the bench or bring your knee toward your opposite elbow to challenge different core muscles.

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]]> <![CDATA[ In your 60s and want to build muscle? All you need is one dumbbell and these five moves ]]> https://www.fitandwell.com/exercise/strength-workouts/in-your-60s-and-want-to-build-muscle-all-you-need-is-one-dumbbell-and-these-five-moves/ kNsCHRvSKwpwW2f55M3Zrg Sun, 22 Mar 2026 06:00:00 +0000 Mon, 23 Mar 2026 10:31:35 +0000 false false false

Strength training becomes more important than ever as you get older. That's because we naturally lose muscle with age, which can lead to aches and pains, and increase your risk of injury, making something you take for granted, like walking, an uncomfortable experience.

Plus, the more muscle mass you have, the better your metabolic health, which in turn has a positive effect on blood pressure and weight management.

The good news is that you don’t need to pay for an expensive workout class or even a gym membership to build muscular strength. Samantha Bilby, founder of Bloom Flourish Fitness and a certified personal trainer who regularly trains people in their 60s, says strength workouts can be very simple.

“We use dumbbells or bodyweight exercises,” she says. “I’m a firm believer that you don’t need a ton of time, space or equipment to get in a great workout that you also enjoy.”

Bilby has helped her clients reduce back pain and stay on their feet for longer without discomfort through her strength training programs.

Here’s her 20-minute dumbbell workout designed for building functional strength in your 60s.

1. March in place

Time: 2min

Use this move as your warm-up to raise your heart rate and prepare your muscles for the exercises ahead.

  • Stand with your feet hip-distance apart.
  • Raise one knee to hip height.
  • Return to the start, then repeat on the other side.
  • Continue, alternating sides with each rep.

“Put on some of your favorite tunes and march to the beat,” says Bilby. “This gets the body moving and the heart rate up so that you are ready for the workout.”

2. Single-arm single-leg shoulder press

Sets: 3 Reps: 10 each side

  • Stand with your feet hip-width apart, holding a dumbbell in your right hand by your right shoulder.
  • Raise your left knee to hip height, and bend it to 90°.
  • Use your free hand to hold on to a chair or wall for support if needed.
  • Extend your arm straight up to press the dumbbell overhead.
  • Lower it slowly to shoulder height.
  • Complete all the repetitions on one side, then switch sides.

“The ability to stay balanced is essential as we age,” Bilby explains.

“It helps to prevent falls and allows you to move more freely throughout your day. Shoulder presses also help you to lift items overhead.”

3. Goblet squat to chair

Sets: 3 Reps: 10

  • Stand with a chair behind you, feet hip-distance apart and toes slightly turned out.
  • Hold a dumbbell in both hands at your chest.
  • Push your hips back and bend your knees to lower slowly onto the seat.
  • Push through your heels to extend your knees and hips to stand upright.

“The ability to sit and stand without the use of your hands is a great tool as you age,” says Bilby.

4. Single-arm supported row

Sets: 3 Reps: 10 each side

  • Stand behind a chair, holding a dumbbell in your left hand.
  • Place your right hand on the back of the chair and hinge your torso forward from your hips.
  • Step your left foot back so you’re in a stable, staggered stance, with a slight bend in your right knee.
  • Pull the dumbbell to your hips, keeping your elbow tucked to your side and your torso still.
  • Lower the dumbbell with control.
  • Complete all your repetitions on one side, then switch sides.

Rows will help you build strength in your back, which becomes an essential asset as you age to maintain independence. “Having a strong back is essential for bending, lifting, walking and preventing falls,” says Bilby.

5. Standing rotational punch

Sets: 3 Time: 30sec

  • Stand with your feet hip-distance apart.
  • Tuck your elbows to your ribs and raise your fists in front of your face.
  • Rotate your torso to one side and extend one arm out to punch the air.
  • Return to your starting position and repeat on the other side.
  • Continue rotating and air punching side to side.

“This is a great standing core exercise—and it’s also really fun,” Bilby says. “The best workout is the one that you enjoy!”

]]> <![CDATA[ I swapped dumbbell chest presses for resistance band chest presses for two weeks and my shoulder pain instantly improved ]]> https://www.fitandwell.com/exercise/strength-workouts/i-swapped-dumbbell-chest-presses-for-resistance-band-chest-presses-for-two-weeks-and-my-shoulder-pain-instantly-improved/ oUQabw4hG3bJxzya4Zhdem Mon, 16 Mar 2026 06:00:00 +0000 false false false

Returning to exercise after childbirth has been a challenge.

I knew that improving my endurance would be tough, but I thought I might keep my strength levels up by continuing to train throughout pregnancy. Unfortunately, that wasn’t the case.

A weaker upper body, plus some nagging shoulder pain, means my usual supine dumbbell chest presses have felt particularly hard.

I decided to try using a resistance band to perform a standing press instead. It’s a method that I’ve previously had success with, swapping dumbbell rows for resistance band rows.

Here’s what happened when I made the same switch with my chest presses for two weeks.

How to do a resistance band chest press

Sets: 1-3 Reps: 15

You’ll need: a moderately-heavy resistance band and a secure anchor point, like a stair railing, or a door if your resistance band comes with a door anchor attachment.

How to do it:

  • Loop the band around the anchor point.
  • Face away from the anchor point and take the ends of the band in each hand.
  • Step forward until the band is taut.
  • Stand with your feet hip-width apart, or in a split stance with one foot in front of the other to help with stability.
  • Bring your hands to chest level with your elbows bent, positioned behind your torso.
  • Engage your core muscles.
  • Extend your arms forward, pushing the ends of the band away from you until your hands meet in front of you.
  • Pause briefly, then slowly bring your hands back to your chest.

This set comes with handles, ankle straps and a door anchor.View Deal

My experience

I started off my experiment by doing one set of 15 reps using a 40lb band. I’d been using two 20lb dumbbells for my chest presses, so this was about the same resistance level. I would advise beginners to start with a much lighter band.

After seven days, I added an additional set of 15 reps and switched to a 50lb band.

On day 10, I was able to complete three sets of 15 reps, which I continued to do until the end of the two-week period.

Here are my results.

My shoulder pain improved

I’ve been dealing with pain in my right shoulder for years, and carrying a baby for most of the day certainly hasn’t helped. My initial motivation for trying resistance band chest presses was to relieve some of that pain, and fortunately, I noticed improvements within the first few days.

I asked Dr Sean Cronin, a physical therapist and certified orthopedic specialist working with Hartford Healthcare Rehabilitation Network, for his thoughts on why the swap was beneficial.

“When working with dumbbells, the stress on the muscles and shoulders is the highest at the bottom of the eccentric phase, or when your hands are closest to your chest,” he explains.

“This is also the most common phase where people experience shoulder pain due to weakness and instability.

“Resistance bands adapt to length, meaning that they provide the least resistance at the bottom phase where you may be unstable, and most resistance at the middle and top range. This property allows you to strengthen your muscles in areas where dumbbells cannot.”

Transferring more of the resistance to the middle and end range of my chest presses allowed me to build more power in that portion of the movement.

When I returned to dumbbell chest presses, I relied less on any momentum from the bottom of my range, and could perform each rep slower and with a lot more control. I still had some shoulder pain, but it had decreased significantly.

My overhead presses felt better

The shoulder is involved with most upper-body movements, so it didn’t surprise me when other exercises, like dumbbell overhead presses, started to feel more stable too.

Cronin explained that chest presses are great for building shoulder stability, but your equipment can make a difference.

“Many people are familiar with utilizing the barbell and dumbbells for this motion, however neglect the use of resistance bands, which means they are missing out on training at least half of the range of motion.”

Similar to my chest presses, my overhead presses felt like they had more power towards the middle and the end of each rep. I may end up making the same swap with my overhead presses in the future, to further improve my form.

I kept doing them after the two weeks was over

Cronin emphasized the importance of using multiple training modalities to achieve optimal strength levels.

“I would be remiss if I didn’t acknowledge the benefits of utilizing both dumbbells and resistance bands within your routine, even if you are pain-free and have a stable shoulder,” he says.

“They each target a different portion of the movement, allowing us to strengthen our chest and shoulders throughout the entirety of the motion.”

At first, I planned to ditch the resistance band chest presses once the two weeks were over. Now, I understand their importance and place in a comprehensive upper-body program, so like my resistance band rows, they’ll have a permanent place in my warm-up.

]]> <![CDATA[ The 30-second sit-to-stand test is a scientific standard for assessing longevity—here are the benchmarks to aim for in your 60s, 70s, 80s and 90s ]]> https://www.fitandwell.com/exercise/strength-workouts/the-30-second-sit-to-stand-test-is-a-scientific-standard-for-assessing-longevity-here-are-the-benchmarks-to-aim-for-in-your-60s-70s-80s-and-90s/ H3HCaVLkhtRG8BsBMdNDzN Sun, 15 Mar 2026 07:00:00 +0000 Mon, 16 Mar 2026 10:29:23 +0000 false false false

How many times could you stand up from a chair and sit down again, without using your hands, in 30 seconds? The answer may indicate your ability to maintain independence in later life.

The 30-second sit-to-stand test, as it’s known, first appeared in a 1999 study by California State University researchers Roberta E. Rikli and C. Jessie Jones.

The test formed a central component of the Fullerton Functional Fitness Test battery the pair developed to predict mobility, fall risk and independence in later life.

Nearly three decades later, it’s still frequently used by physical therapists to assess fall risk, including as part of the Centers for Disease Control and Prevention’s (CDC) STEADI framework (Stopping Elderly Accidents, Deaths and Injuries).

“Preventing or delaying the onset of physical frailty is an increasingly important goal because more individuals are living well into their 8th and 9th decades,” the study’s authors noted at the turn of the century.

In 2013, Rikli and Jones published benchmarks for the 30-second sit-to-stand test for older adults to predict the capacity needed to maintain physical independence into later life.

Set by age group and gender, you can use these parameters to assess your own mobility and lower-body strength.

Here’s how to do it, followed by the benchmarks for men and women aged between 60 and 94, and finally guidance on how you can start to improve your score.

How to perform the 30-second sit-to-stand test

  • Place a sturdy chair against a wall—ideally one with a seat approximately 17 inches off the ground.
  • Sit with your feet flat on the floor and arms across your chest.
  • Shift your weight forward as you press through the floor to stand fully upright, with your knees extended.
  • Lower under control to seated—again without using your arms for assistance.
  • That’s one rep. Complete as many reps as you can in 30 seconds.

Average 30-second sit-to-stand scores by age and gender

Age

Women

Men

60-64

12-17 reps

14-19 reps

65-69

11-16 reps

12-18 reps

70-74

10-15 reps

12-17 reps

75-79

10-15 reps

11-17 reps

80-84

9-14 reps

10-15 reps

85-89

8-13 reps

8-14 reps

90-94

4-11 reps

7-12 reps

While a handy reference point, it’s worth noting that you can improve your mobility and strength at any age, and becoming proficient in this one exercise isn’t a guaranteed ticket for a long, healthy life.

The average scores also don’t take into account your medical history, such as if you've recently undergone surgery or sustained an injury.

And don’t worry if you don’t meet the average range—it’s not an exercise in establishing who is in peak physical shape. “Most importantly,” the authors noted, “the standards can be used in planning interventions that target specific areas of weakness, thus reducing risk for premature loss of mobility and independence.”

How to improve your score

One of the most effective ways to improve your score in the 30-second sit-to-stand test—and therefore reduce your fall risk—is to regularly practice the sit-to-stand exercise.

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It’s a low-risk way to develop lower-body strength and mobility, replicating a common movement pattern akin to a bodyweight squat.

A 2019 study published in Experimental Gerontology also found that repeated sit-to-stand exercises performed three times a week for 12 weeks improved muscle strength in physically frail adults, making this action feel more achievable.

Fourteen men and women aged 75 to 88 were involved in the study, performing 48 reps per session.

The study authors noted: “For physically frail elders, a short-term conditioning program consisting of repeated sit-to-stand exercise is effective in increasing knee extensor strength and reducing the muscular effort required for lowering and raising the body.”

]]> <![CDATA[ Can’t squat or lunge? This suspension trainer-assisted workout helps target the same muscles while sparing your joints ]]> https://www.fitandwell.com/exercise/strength-workouts/cant-squat-or-lunge-this-suspension-trainer-assisted-workout-helps-target-the-same-muscles-while-sparing-your-joints/ ZgNeRwKNSwgLXfoNJhtSjL Fri, 13 Mar 2026 05:00:00 +0000 false false false

Squats and lunges are not easy.

They require ample ankle and hip mobility, a stable core to brace the spine and hold your posture in an upright position, not to mention strong thighs and glutes.

Most beginners I’ve encountered as a personal trainer have struggled with this move—and plenty of vastly experienced exercisers too.

But these exercises are worth persevering with because of the life-improving effect on your overall strength, mobility and confidence when undertaking everyday activities, like climbing a flight of stairs or getting in and out of a chair.

Over the years, I’ve found that using a suspension trainer, like a TRX system, can help complete beginners learn the basics of these invaluable exercises.

How suspension trainers help with squats and lunges

Suspension trainers, which can be anchored over a closed door if exercising from home, let you take the strain with your hands to lighten the load on creaking joints.

This allows you to better control the lowering phase of moves like squats and lunges so you can work around any range of motion limitations and build strength safely.

To show you what I mean, I’ve programmed the workout below using a suspension trainer. The four lower-body exercises will help you learn and then master the movement patterns involved in a bodyweight squat, reverse lunge and Cossack squat (akin to a side lunge).

The workout will strengthen your glutes, quadriceps and hamstrings, while improving the range of motion and mobility around your ankles, knees and hips in a safe, controlled fashion.

How to do the 15-minute suspension trainer workout

To perform this workout, attach a suspension trainer to a high anchor point. If at home, most systems come with a door anchor so you can secure at the top of a closed door. Just make sure you close the door towards you.

Before you start, spend a few minutes marching on the spot, gradually increasing how high you lift your knees, to slowly raise your heart rate and warm up your lower body.

When ready, perform exercise 1A, then move straight onto exercise 1B. Rest for 30 seconds, then go back to exercise 1A and repeat the sequence. Continue until you’ve completed the sequence thee times in total.

Then apply the same routine to exercises 2A and 2B, again completing the sequence three times in total.

Repeat this routine once or twice a week to gradually build up your strength and mobility until you can perform these exercises with minimal assistance from the suspension trainer or completely unsupported.

1A. Suspension trainer squat

Sets: 3 Reps: 10-12

How to do it:

  • Stand with your feet hip-width apart and grasp the suspension trainer handles.
  • Lean back slightly so your weight is over your heels, with your arms supporting your weight.
  • Bend your knees and sit your hips back to slowly lower, keeping your gaze forward.
  • Pause for a moment when your knees are bent to 90˚.
  • Drive your hips forward to stand upright.
  • Don’t let your knees cave in during any part of the movement.

1B. Suspension trainer squat hold

Sets: 3 Time: 20-30sec

This isometric hold will build strength while helping to preserve your joints.

How to do it:

  • Stand with your feet hip-width apart and grasp the suspension trainer handles.
  • Lean back slightly so your weight is over your heels, with your arms supporting your weight.
  • Bend your knees and sit your hips back to slowly lower, keeping your gaze forward.
  • Stop when your knees are bent to 90˚ and hold this position for 20-30sec.
  • Keep your weight in your heels and knees directly over your knees, breathing steadily during the hold.
  • Breathe normally, in through your nose and out through your nose.
  • Drive your hips forward to stand upright.

2A. Suspension trainer reverse lunge

Sets: 3 Reps: 8-10 each side

How to do it:

  • Stand with your feet hip-width apart, holding the suspension trainer handles.
  • Step back until the straps are taut, so you can use your arms to support your bodyweight as you perform the exercise.
  • Take a big step back with your right foot, placing the ball of your right foot on the floor behind you.
  • Bend your knees to lower, keeping your left foot flat on the floor.
  • Allow your right knee to very gently tap the floor, then push through your left foot to return to standing.
  • Repeat on the other side.
  • Continue, alternating sides with each rep.

2B. Suspension trainer Cossack squat

Sets: 3 Reps: 8-10 each side

This exercise will especially challenge your lateral range of motion, which is often overlooked so don't worry if your range is limited at first. There’s every chance you’ll also rely heavily on your arms to take most of your weight at first.

How to do it:

  • Stand with your feet wider than shoulder-width apart, toes slightly pointing out, holding the suspension trainer handles.
  • Shift your hips to the left, bending your left knee and keeping your weight over your left heel.
  • Keep your right leg straight, pivoting on your heel and allowing your toes to lift and point straight up if this feels comfortable.
  • Lower your hips as far as you can manage, then push through your left heel to return to the start.
  • Repeat on the other side.
  • Continue, alternating sides with each rep.
  • As you shift from side to side, lubricating your joints, you should notice your range of motion slightly improve.

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Trx Go Suspension Trainer, at Home, Portable Gym Workout, for Strength Training, Full Body Exercise Equipment
TRX Go Suspension Trainer

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Lifeline Jungle Gym Xt Body Weight Suspension Trainer System – Patented Split Anchor, Full-Body Workout, Lightweight Home Suspension Training Kit for Home Gym, Workout Equipment
Lifeline Jungle Gym Xt Body Weight Suspension Trainer System

]]> <![CDATA[ Weight Watchers partners with Jennifer Aniston’s favorite fitness app to offer strength workouts to members—here are four essential moves to try at home ]]> https://www.fitandwell.com/exercise/strength-workouts/weight-watchers-partners-with-jennifer-anistons-favorite-fitness-app-to-offer-strength-workouts-to-members-here-are-four-essential-moves-to-try-at-home/ uozjnkYYaMro7HtKqWWcZb Thu, 12 Mar 2026 07:00:00 +0000 false false false

Weight Watchers has teamed up with the Jennifer Aniston–fronted fitness app Pvolve to offer strength training to its members.

Subscribers to Weight Watchers Core, Core+, Med+, GLP-1 Success and Menopause programs will get exclusive access to many of Pvolve’s classes with the option to upgrade to unlock over 1,700 on-demand workouts.

Members will also get a Pvolve starter kit with fitness equipment, including gliders, heavy ankle band and Aniston’s favorite “must-have”—the P.band—for a reduced rate.

The partnership reflects the recognition of the benefits strength training can bring for weight loss, particularly for people using GLP-1 medications.

“This is because when the body loses weight—particularly significant weight loss—some of it can come from lean mass, including muscle,” Weight Watchers’ chief medical officer Dr Kim Boyd tells Fit&Well.

“In some studies, lean mass can make up about 30% of the total weight lost, including during GLP-1 treatment, if muscle isn’t actively preserved [by doing strength training].

“Muscle is critical for overall health—it supports metabolic health, physical strength and long-term weight maintenance. Losing too much muscle can reduce metabolic rate and make it harder to maintain weight loss over time. That’s why strength training is such an important part of the equation.”

There’s more to it than that, though. Strength training is also essential for longevity, whether you’re taking weight-loss medications or not.

“We naturally lose muscle mass as we age,” Pvolve head trainer and VP of programming Maeve McEwen Myers tells Fit&Well, “so it’s extremely important to incorporate heavy weights and resistance training into our weekly routine to help build and preserve muscle.

“Muscle mass supports our metabolism, insulin sensitivity (which helps regulate blood sugar levels), bone density, and overall health and longevity. At Pvolve, as well as lifting weights for muscle growth, we incorporate movements that improve mobility, stability and train the body in all planes of motion.”

To give you a flavor of what Weight Watchers’ members can expect, and to help everyone get started with strength training at home, we asked Myers to recommend some of her favorite beginner-friendly moves. Here’s what she came back with.

1. Hinge to single-leg march

Sets: 2 Reps: 8-10 each side

  • Stand holding dumbbells by your sides.
  • Engage your core and tap your left foot lightly on the floor in front of you.
  • Step your left foot back and hinge forward at your hips as you bend both knees to lower slowly.
  • When your knee is just above the floor, push through your right foot to stand upright, bringing your left foot forward and raising your knee to hip height and bending it to 90°.
  • Go straight into the next rep.
  • Do all your reps on one side, then switch sides.

“Hinging is a functional movement pattern that we do many times throughout the day,” says Myers, “and adding weights helps build strength and muscle in the glutes.”

This move is also good for boosting balance, she says, adding: “As we lose muscle mass and with age, we naturally become less stable. The stability and balance training we incorporate at Pvolve can help reduce risk of injury, especially later in life.”

2. Alternating row

Sets: 2 Reps: 8-10 each side

  • Hold a dumbbell in your right hand.
  • Step your right foot back and bend your left knee so that you are in a split stance.
  • Lean forward slightly and extend your arm to the floor.
  • Keeping your legs and pelvis stable, bend your right elbow and draw it past your torso to lift the dumbbell to your right hip, while extending your left arm towards the floor.
  • Hold the weight at the top for a second, then slowly reverse the movement to the starting position.
  • Do all your reps on one side, then switch sides.

Myers says she recommends this move because “strengthening and building muscle in our back helps support our posture. The alternating arm movement helps improve mobility in our mid and upper back, which is an area that tends to get restricted.”

3. Kneeling lunge to overhead press

Sets: 2 Reps: 8-10 each side

  • Adopt a half-kneeling position with your right knee on the floor and your left foot flat on the floor diagonally to the left in front of you, holding a dumbbell in your right hand by your right shoulder.
  • Extend your left arm out to the side at shoulder height.
  • Lean forward into the kneeling lunge to stretch the inner thighs
  • Return to the starting position and press the dumbbell overhead.
  • Slowly lower the weight down and repeat.
  • Do all your reps on one side, then switch sides.

Myers says this move helps to open up tight hips, adding that “it also helps to maintain strength and functional mobility in our shoulders as we often need to reach overhead in our day-to-day.”

4. Biceps curl

Sets: 2 Reps: 8-10

  • Stand in a split stance holding dumbbells in front of your thighs, palms facing forward.
  • Keeping your shoulders back, chest facing forwards and uppers arms close to the side of your torso, bend your elbows to lift the dumbbells to your shoulders.
  • Slowly reverse the movement to the start.

“This is a functional move that builds strength and muscle mass in your arms,” explains Myers.

]]> <![CDATA[ I’m a personal trainer who is over 40—these are the six exercises I’m doing to stay strong and mobile as I get older ]]> https://www.fitandwell.com/exercise/strength-workouts/im-a-personal-trainer-who-is-over-40-these-are-the-six-exercises-im-doing-to-stay-strong-and-mobile-as-i-get-older/ UE4hKd22bd35iMdgB6FdGb Wed, 11 Mar 2026 05:00:00 +0000 false false false

When I was younger, my fitness goals were mostly focused on lifting heavy, running faster and fitting into a certain pant size.

My motivations look a lot different now that I’m over 40. I do still love to lift and run, but I’m much more concerned with keeping my body injury-free, while maintaining my strength and stamina.

So, I devised a workout—which I do regularly—that suits these goals. It targets important muscle groups in the upper body, lower body and core.

These muscles are responsible for keeping me stable, upright and mobile. The stronger they are, the less susceptible I am to common age-related issues, such as bone and muscle loss, and diminishing balance and coordination.

To do the workout, all you’ll need is a yoga mat and a moderately-heavy single dumbbell, like this one. You should also learn how to properly engage your core before trying these exercises.

How to do my six-move workout

A post shared by Jen Rizzuto, NASM-CPT, Pn1 (@jenrizzutofitness)

A photo posted by on

This workout is a circuit, meaning you’ll do one set of an exercise then move on to the next exercise. Once you’ve finished all six exercises, start over again.

Perform 10-12 reps of each move, or a 15-30 second hold where applicable. If you’ve just started to exercise regularly, try doing 10 reps of each exercise for two rounds in total. Gradually, over a period of months, work your way up to doing 12 reps for three to four rounds.

You should use a weight that feels challenging but doable. Feel free to try these moves with a light weight or no weight at first.

Here are the six exercises and how to do them.

1. Goblet squat

Reps: 10-12

How to do it:

  • Hold a dumbbell at chest level.
  • Stand with your feet hip-width apart.
  • Engage your core.
  • Push your hips back and bend your knees to lower your hips to knee height.
  • Stand back up—driving through the heels.

Trainer tips: Move your hips before bending your knees. Keep your chest facing forward. Be sure your feet stay planted throughout the movement, and keep your center of gravity over the middle of your foot.

Make it easier: Place a chair behind you and tap your butt on the seat, or sit down, before standing back up. You can also do the exercise without holding onto a dumbbell.

Make it harder: Use a heavier dumbbell, or perform more repetitions for each set.

2. Reverse lunge

Reps: 10-12 each side

How to do it:

  • Hold a dumbbell in your right hand.
  • Stand tall and engage your core.
  • Step your right foot behind you.
  • Bend both knees until your right knee is just above the floor.
  • Push through your left foot to stand back up, bringing your right foot forward to the starting position.
  • Do all your reps on one side, then repeat on the other side.

Trainer tips: Keep your front knee aligned over your midfoot while lowering your back knee towards the floor. Don’t lean forward as you stand back up. Avoid slamming your back knee into the floor, and keep the movement controlled at all times.

Make it easier: Perform the exercise unweighted, or hold on to a steady surface for support like a wall or chair. You can also reduce your range of motion, not lowering your back knee as far down.

Make it harder: Hold a heavier weight or perform more repetitions per set. Instead of stepping back to the starting position, bring your back leg forward and lift your knee to hip height, bent to 90°, balancing on your front foot before going straight into your next rep.

3. Plank pass through

Reps: 10-12 each side

How to do it:

  • Get on your hands and knees, with your hands directly underneath your shoulders.
  • Place a dumbbell on the right side of the mat, outside of your right hand.
  • Engage your core.
  • Step your feet back so your body is in a straight line.
  • Reach for the dumbbell with your left hand, bringing your left arm underneath your chest.
  • Pull the dumbbell underneath you to the other side of the mat, release and return your left hand to the floor.
  • Repeat with the right hand.
  • Continue alternating sides with each rep.

Trainer tips: Keep your hips and shoulders square to the mat as you pull the dumbbell from one side to the other, and don’t allow your body to shift from side to side excessively as you move. Maintain alignment from your head to your toes, and don’t allow the hips to hike into the air or sink.

Make it easier: Place your knees on the mat. You can also use a lighter dumbbell, or practice the exercise without a dumbbell—tapping the floor instead.

Make it harder: Use a heavier dumbbell or add more repetitions to each set.

4. Side plank

Time: 15-30sec each side

How to do it:

  • Lie on your right side, propped up on your right forearm with your right elbow directly underneath your right shoulder.
  • Lift your hips, making a straight line with your body.
  • Hold this position for 15-30 seconds, then repeat on the other side.

Trainer tips: Keep your hips, knees and feet aligned, with one stacked on top of each other.

Make it easier: Keep your lower knee on the mat.

Make it harder: Hold the position for longer or support yourself on your hand instead of your forearm. For even more of a challenge, lift your top leg.

5. Single-arm overhead press

Reps: 10-12 each side

How to do it:

  • Hold a dumbbell in your right hand by your right shoulder.
  • Extend your left arm out to the side at shoulder height.
  • Engage your core.
  • Extend your arm to press the dumbbell straight up.
  • Lower the dumbbell back to your shoulder with control.
  • Do all your reps on one side, then switch sides.

Trainer tips: Don’t arch your back as you press the dumbbell overhead.

Make it easier: Use a lighter dumbbell, or practice the movement without a weight.

Make it harder: Use a heavier dumbbell or add more repetitions.

6. Single-arm row

Reps: 10-12 each side

How to do it:

  • Hold a dumbbell in your right hand.
  • Step your left foot in front of your right.
  • Engage your core.
  • Hinge forward from your hips, resting your left hand on your left thigh, letting your right arm hang down.
  • Squeeze your right shoulder blade and lift the dumbbell to your right hip.
  • Pause briefly.
  • Extend your arm with control to lower the dumbbell.
  • Do all your reps on one side, then switch sides.

Trainer tips: Don’t round your spine. Keep your shoulders rolled back. Keep your elbow close to your torso as you lift the weight to your hip.

Make it easier: If you have lower back pain, brace yourself against the back of a chair or a table instead of your thigh. You can also use a lighter dumbbell or practice the motion without using a weight.

Make it harder: Don’t brace yourself against your thigh. You can also work with a heavier dumbbell or add reps.

]]> <![CDATA[ Struggling to do a push-up? Get off your knees and try these two strength-building modifications instead ]]> https://www.fitandwell.com/exercise/strength-workouts/struggling-to-do-a-push-up-get-off-your-knees-and-try-these-two-strength-building-modifications-instead/ sxaNbwUrrW3YsmrJZUm2AJ Mon, 09 Mar 2026 05:00:00 +0000 false false false

Let’s be honest, push-ups are not as easy as they look. Pushing your bodyweight up off the floor, while maintaining a plank position, requires considerable upper-body and core strength.

Before I started strength training, I was a long-distance runner with a weak upper body, so I know what it’s like to start from scratch. It takes time, but with consistent practice, you can get there.

If this bodyweight move is a goal of yours, then I have two modifications that will help you achieve it. You’ll work the same muscles—but in a different way—to build the strength needed, and practice the movement pattern.

The two options below are ones I used myself when I first built my way up to full push-ups and the same ones I use with my personal training clients today.

I still do versions of these moves now to maintain that push-up strength. As the saying goes, if you don’t use it, you’ll lose it, and that’s certainly true for this bodyweight move.

Depending on your current ability, you may want to just start with the first move, then add in the second once you develop more strength.

1. Negative push-up

If you can hold a high plank with a stable core and form for 30 to 60 seconds, you’re ready to progress to a negative push-up, also known as an eccentric push-up.

This move focuses on the descent. Learning to lower yourself slowly with control will build the strength you need for a full push-up.

How to do it:

Sets: 3 Reps: 5-8

  • Start in a high plank position with your shoulders directly above your wrists, and your body forming a straight line from your shoulders to your feet.
  • Engage your shoulder blades, core and buttocks.
  • Bend your elbows, keeping them close to your body, to lower yourself to the floor with control.
  • Drop your knees to the floor at the end of your range.
  • Extend your arms to push back up.
  • Lift your knees to return to a high plank position.

Make it easier: If you can’t lower all the way to the floor, try the incline version, placing your hands on a box or chair instead of the floor to reduce the load on the shoulders and arms. Practice this until you can comfortably do three sets of five to eight reps.

2. Low push-up hold

This is an isometric move, holding the bottom position of the push-up, just before your chest reaches the floor.

I love this move because it builds strength in what is often the most challenging part of the push-up. Plus, it’s easily adapted to challenge different strength levels, because you can hold lower to make it harder, or higher while you’re still building strength.

How to do the move:

Sets: 3 Reps: 5-8

  • Start in a high plank position with your shoulders directly above your wrists, and your body forming a straight line from your shoulders to your feet.
  • Engage your shoulder blades, core and buttocks.
  • Bend your elbows, keeping them close to your body, to lower yourself to the floor with control.
  • Pause at a depth you can hold for three to five seconds.
  • Drop your knees to the floor, then extend your arms to push back up.
  • Lift your knees to return to a high plank position.

Make it easier: If you can’t hold the bottom position with control, perform the move from your knees.

]]> <![CDATA[ I’m a personal trainer and these are the three exercises that you should be doing to improve your posture ]]> https://www.fitandwell.com/exercise/strength-workouts/im-a-personal-trainer-and-these-are-the-three-exercises-that-you-should-be-doing-to-improve-your-posture/ aCphLQKEvXnBFotU7DAHn9 Sun, 08 Mar 2026 05:00:00 +0000 Mon, 09 Mar 2026 11:07:04 +0000 false false false

If you sit behind a desk for hours, chances are your posture could use some attention. Sitting for long periods has been shown to tighten areas like your hips, lower back and chest, while weakening muscles responsible for maintaining proper alignment.

In fact, many of my personal training clients come to me wanting to improve their posture. It’s a great goal to have, because poor posture can lead to reduced range of motion, increased chance of injury, and nagging aches and pains.

I recommend the following three exercises to strengthen important postural muscles. Adding them to your current routine may leave you standing (and sitting) a little taller.

How to do the three posture exercises

You’ll need a resistance band and a yoga mat for these exercises. Start with one set of 10 reps twice a week, slowly increasing the sets, reps and number of days a week you work out as you get stronger.

As a long-term goal, aim to eventually do these exercises for 3 sets of 15 reps, 4-5 times a week.

The exercises are:

  1. Banded row
  2. Good morning
  3. Superman

These exercises are appropriate for most fitness levels, but those with certain injuries or medical conditions should use extra caution.

Check in with your doctor before beginning any new activity. A certified personal trainer can correct your form or provide alternative exercises.

1. Banded row

Sets: 1-3 Reps: 10-15

  • Loop a resistance band around a strong anchor point.
  • Hold the end of the band in both hands and step back until the band is taut.
  • Engage your core muscles and stand tall.
  • Squeeze your shoulder blades together and pull the band toward you.
  • Hold for a few seconds.
  • Extend your arms back to the starting position with control.

Trainer tips: Keep your elbows close to your torso. Your upper shoulders should stay relaxed throughout the exercise—don’t shrug them up towards your ears. Don’t let your lower back arch.

2. Good morning

Sets: 1-3 Reps: 10-15

  • Stand tall with your feet hip-width apart.
  • Engage your core muscles.
  • Place your hands behind your head, or if you find that challenging, place them on your hips.
  • Bend your knees slightly.
  • Push your hips back and slowly lean your torso forward, hinging at the hips and keeping the back straight.
  • Squeeze your glutes and slowly stand back up.

Trainer tips: Don’t allow your back to round as you bring your torso forward. Your spine should remain in a neutral position throughout the movement. You should feel a stretch in the back of your legs.

3. Superman

Sets: 1-3 Reps: 10-15

  • Lie on your stomach and extend your arms in front of you.
  • Engage your core muscles and squeeze your glutes and upper back.
  • Lift your arms, shoulders, chest and legs off the mat.
  • Hold for a few seconds.
  • Lower back down to the mat with control.

Trainer tips: Keep your arms aligned with your ears. Keep your chin slightly tucked and gaze towards the floor.

]]> <![CDATA[ A midlife coach loves this five-move upper-body workout for strong and toned arms ]]> https://www.fitandwell.com/exercise/strength-workouts/a-midlife-coach-loves-this-five-move-upper-body-workout-for-strong-and-toned-arms/ 9rFkYLyzBo3eXpZLjNRccK Sat, 07 Mar 2026 06:00:00 +0000 false false false

Looking after your upper body is important throughout life, but especially as you get older to maintain your independence.

That’s why midlife strength coach Kate Rowe-Ham created a five-move dumbbell upper-body routine to build strong arms.

Rowe-Ham’s routine is less about aesthetics and more about building strength and confidence.

The trainer and author of The Longevity Solution, says this five-move workout is particularly important for women during menopause.

“Declining estrogen accelerates muscle loss during menopause—but resistance training helps maintain and rebuild lean muscle, which is critical for strength, metabolism and long-term health,” says Rowe-Ham.

Loading the arms and spine helps protect your bones against osteoporosis, while strength training generally offers mood-boosting benefits too.

“It’s also associated with improved mood, reduced anxiety and better sleep quality, all of which can be disrupted during menopause,” says Rowe-Ham.

She recommends doing this workout twice a week with at least one rest day in between.

How to do the dumbbell upper-body workout

Watch the videos in Rowe-Ham’s Instagram post for how to do each exercise.

A post shared by 𝐊𝐚𝐭𝐞 𝐑𝐨𝐰𝐞-𝐇𝐚𝐦 - Menopause Fitness Coach (@katerh_fitness)

A photo posted by on

What weights to use in this workout

If you’re new to strength training, start with 4-10lb (2-4kg) dumbbells.

“The weight should feel challenging by the final two repetitions while still allowing proper form,” says Rowe-Ham.

As you progress over four to six weeks, try increasing your weights to 12-20lb (5-8kg).

In the long term, aim for 20-26lb (8-12kg) for row movements, and 12-22lb (6-10kg) for overhead movements.

“Gradual progression is what protects muscle, bone and long-term metabolic health,” explains Rowe-Ham.

“If you can comfortably perform more than 12 repetitions, the weight is likely too light—but if your form breaks before eight repetitions, it is too heavy.”

If dumbbells feel too heavy or you don’t have any at home, you can also try this workout without weights.

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