Training

You’ve probably heard the claim that too much exercise “uses up” your heartbeats, as if the heart were a battery with a limited charge. New research says the opposite is true. A fit heart actually beats less over time, making each beat more efficient and possibly adding years to your life. A team from Australia’s … Read more

Exercising during pregnancy isn’t just safe for most women—it’s recommended. According to the U.S. Department of Health and Human Services, healthy pregnant women should aim for at least 150 minutes of moderate aerobic activity each week. That’s about 30 minutes a day, five days a week. Moderate activity means you can still talk while you … Read more

While training, stability and coordination often take a backseat to strength and cardio, but balance training deserves just as much attention. It’s what keeps you steady when you miss a step or move quickly, and it can make the difference between a close call and a fall. That’s why low-impact workouts focused on balance and … Read more

If your hips feel tight, your lower back aches, or sitting for long hours leaves you stiff, one small muscle could be to blame. Experts say the psoas—a deep muscle that connects your lower spine to your thigh bone—plays a key role in how you move, stand, and even breathe. Yet, it’s often ignored in … Read more

While strength training often takes center stage in midlife, aerobic exercise is essential for women over 55. This type of movement—anything that raises your heart and breathing rates—keeps the cardiovascular system efficient as you age. Experts highlight that aerobic activity can help lower the risk of heart disease, insulin resistance, and bone density loss, while … Read more

Andrew Bostinto has been lifting weights longer than most people have been alive. At 100 years old, the New York–born athlete still trains nearly every day and still competes. His secret to staying strong and motivated for nearly nine decades is surprisingly simple: do what you love, and keep doing it. Bostinto, who began bodybuilding … Read more

Most people remember to stretch their hamstrings or quads after a long walk, but forget their calves entirely. Tight calf muscles can cause soreness in your knees, ankles, and even your lower back. They also make it harder to walk comfortably, climb stairs, or maintain balance as you age. According to massage therapist Julie Read, … Read more

Targeting belly fat becomes trickier with age, but the right exercise can make a noticeable difference. While you can’t spot-reduce fat, building core strength helps reshape your midsection, increase metabolism, and make your belly appear flatter over time. For those over 50, chair-based movements offer a joint-friendly, accessible way to work your abs without planks … Read more

According to one of the world’s leading strength coaches, it’s possible to get stronger while working out less, and it’s through the same method he once used to train elite military units like the US Navy SEALs, Marines, and Army Special Forces. Fitness expert Pavel Tsatsouline, often credited with bringing Soviet strength training techniques to … Read more

At 100 years old, Ruth Lemay spends more time at the gym than most people decades younger. Her workout routine recently went viral after a video showed her pedaling away on a stationary bike. The Virginia Beach centenarian credits daily movement, healthy eating, and a positive attitude for her long and independent life. Living in … Read more

Everyone wants to know the secret to living not just longer, but better. While no one can stop aging, new research shows that what you do each day—from how much you move to how you handle stress—can add healthy years to your life. Longevity experts like Dr. Alka Patel and Dr. Kai Koch point to … Read more

When it comes to how your body ages, strength plays a key role, and experts believe one simple habit can make a remarkable difference. While many people see exercise mainly as a way to lose weight or look better, its true impact lies in preserving muscle and energy systems that keep you moving well over … Read more

Building leg strength goes far beyond fitness aesthetics. According to an expert, powerful lower-body muscles could play a decisive role in extending your lifespan and preserving brain health. The benefits don’t just stop at mobility—they touch every system in your body. In a recent viral video, the specialist highlighted how working on your legs is … Read more

A belly pooch can sometimes feel impossible to shrink, but the truth is you don’t need exclusively crunches or planks to see results. According to personal trainer Tyler Read, a smart standing workout can do the job in 30 days. These moves train your abs while also engaging the rest of your body, so you … Read more

Finding ways to build strength after 45 doesn’t have to mean complicated routines or heavy equipment. One straightforward move is proving especially effective for people looking to maintain muscle, stay mobile, and keep workouts sustainable at home. This move is the reverse lunge with knee drive. It’s a bodyweight exercise that blends balance, stability, and … Read more

Tai chi and yoga aren’t just relaxing activities — they’re powerful tools to support flexibility and mobility as you age. Mayo Clinic experts highlight that regular stretching, paired with these gentle movement practices, can help maintain joint range of motion and improve stability, lowering the risk of falls for older adults. While stretching is often … Read more

If your knees protest every time you think about squats or lunges, this might be the routine you’ve been waiting for. Fitness expert and journalist Maddy Biddulph has created a simple five-move wall workout that strengthens the knees and core without putting unnecessary pressure on your joints. All you need is a wall, a resistance … Read more

Staying strong as we age is about more than keeping up with daily tasks. It also means lowering the risk of falls, fractures, and the lack of independence that comes with muscle loss. For older adults, one of the most effective ways to build strength without strain is through water-based workouts. According to Mayo Clinic, … Read more

Swimming has long been praised as the gold standard for joint-friendly cardio, but experts say another workout may offer even better results for adults over 55. It’s called “Jeffing”, a simple run-walk method that strengthens the heart, protects joints, and boosts stamina without the burnout that often comes with traditional running. Developed by former Olympian … Read more

Losing belly fat gets tougher with age. Hormonal shifts, slower metabolism, and changes in muscle mass make it harder to shed extra weight around the midsection. Many people turn to high-intensity interval training (HIIT) for quick results, but those workouts can be too hard on the joints after 45. The good news is you don’t … Read more

Fitness experts highlight that this simple exercise, done right at home, can improve muscle tone, support posture, and strengthen the core without putting unnecessary strain on the joints. That move is the glute bridge march. It’s a low-impact exercise that engages multiple muscle groups, boosts stability, and is suitable for any fitness level. Let’s explain … Read more

If you’ve ever been told to chug a protein shake the second you finish a workout, you’ve heard of the so-called “anabolic window”. It’s the idea that there’s a brief post-workout period when your muscles are most ready to absorb nutrients. Researchers now say that the window isn’t as narrow as once believed, and stressing … Read more

Squats are one of the most popular exercises for toning legs, glutes, and core, yet many people do them incorrectly. For adults over 50, proper form is crucial to avoid injuries while still building muscle. Experts say the secret isn’t just depth or weight—it’s the pace. Performing squats slowly allows your body to engage more … Read more

At 59, Olympic gold medalist Sally Gunnell has discovered a simple routine that keeps her strong, mobile, and energized without spending hours in the gym. Instead of chasing intense training sessions, she builds small bursts of movement into her daily routine. The former 400-meter hurdles champion calls this approach “training for life performance”. Rather than … Read more

Heavy weights are not the only option to get stronger after 50. In fact, some of the best moves for building muscle, protecting joints, and improving balance can be done right at home with nothing more than your own bodyweight. Research shows that bodyweight and functional exercises can help older adults preserve muscle, improve mobility, … Read more

Your core is involved in nearly everything you do, from standing up straight to carrying groceries. It’s not just about the abs you see in the mirror—it’s a group of muscles that support your spine, pelvis, and posture. Without strength there, even simple movements can feel harder, and your risk of injury goes up. Harvard … Read more

Pushups are not just another workout move. They serve as a direct test of strength, endurance, and stability across your chest, arms, shoulders, and core. After 50, these qualities matter more than ever, since they support posture, protect joints, and help you carry out everyday tasks with ease. Reaching a solid pushup goal can reveal … Read more

Most people expect to slow down with age, but Liz Hilliard is proving the opposite. At 71, the personal trainer and founder of the Hilliard Studio Method says she’s healthier and stronger than she was at 40. Her approach is straightforward: stay consistent, keep moving, and focus on strength. Hilliard has built her method around … Read more

High blood pressure raises the risk of heart disease, stroke, and kidney damage, and exercise can help bring numbers down. According to recent studies, the most effective type isn’t running, cycling, or lifting weights—it’s isometric exercise, the kind where you hold a static position like a plank or wall sit. Dr. Nish Manek, a GP … Read more

Staying active after 60 can feel challenging when arthritis, sore knees, or stiff hips start to interfere with daily life. Water offers a different way to move without the strain of land-based workouts. That’s why experts from Mayo Clinic recommend specific aquatic exercises for older adults who want to stay strong and mobile. Among these, … Read more