Give me five minutes of your time, and I'll give you a beginner-friendly workout you can do standing up to strengthen your core and improve posture. That means no pesky sit-ups, Russian twists, or planks on your radar...for the next five minutes, at least.

By day, I'm a fitness editor at Tom's Guide, but I'm also a personal trainer, and I've been teaching clients to work with (not against) their bodies for years. I know that getting down on the ground isn't for everyone, but that doesn't mean you don't want to build a strong core, especially if you sit for long periods and your posture takes a hit.

Follow this short, five-minute standing abs workout below, and let me know what you think. I recommend a set of light dumbbells, even the best adjustable dumbbells if you want to save money, and an exercise mat.

Watch: 5-minute standing workout for your core

You'll perform five movements once through, and it's as simple as that. You work for 50 seconds, then take 10 seconds to transition to the next exercise. Call it exercise snacking, if you will. This can be done as a quick blitz before work, or during your lunch break, or just before bed, if you prefer to wind down by torching your abs.

If you have time for a longer workout, you can add as many rounds as you like. Alternatively, add it as a finisher, or as an addition to other strength workouts, running routines, or sports you enjoy. The choice is yours.

Best of all, you don't need to get down on the mat at any point, as all five exercises target various core muscles without kneeling or sitting. That means many beginners or those with limited mobility should be able to try it. That said, if you're currently working with a health condition or injury, I recommend speaking with a qualified medical professional or trainer before trying this routine alone.

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• Low squat hold x Arnold press: Take a wide stance with your toes pointed slightly outward, then sit your hips back and lower into a deep squat hold while bracing your stomach. Your chest should be proud and your back straight. Hold your weights at shoulder height, palms facing you, elbows bent. Perform the press by pushing the weights overhead while rotating your arms to face away from you at the top. Reverse the movement back to the starting position. Try to stay in the squat hold throughout.
• Standing bicycle crunch: Hold a dumbbell in each hand and stand with your feet hip-width apart. Rotate your right elbow and left knee to touch in front of your body, then return to standing. Repeat on the other side. Keep your core engaged and squeeze your abs as you draw your elbow and knee together.
• Standing crunches: Hold a dumbbell in each hand overhead and stand with your feet hip-width apart. Engage your core. Bend your elbows and draw them down as you lift one knee to meet them. Return to standing and repeat, this time lifting the opposite leg. Focus on curling your body in and moving slowly.
• Overhead marches: Stand with your feet hip-width apart and weights extended overhead. Engage your core. Lift one knee to hip-height slowly, then return to standing. Change sides. Continue marching while keeping your back straight and spine long. Keep your gaze ahead and biceps close to your ears.
• Windmills: Stand with your feet wider than shoulder-width and hold a weight in your right hand. Extend your right arm overhead and brace your core. Slowly hinge sideways at your waist and slide your left hand down the outside of your left leg toward your foot. Keep your right arm punched overhead and your gaze on your right hand. You should feel a crunch in your left side body and a stretch through your right. Remember to switch sides.

The benefits

Here are some of the benefits you could expect

Core versus abs

Rather than just targeting your abs using crunches or sit-ups, you can target more muscles through sideways motion, bending, extending and rotating. Your obliques (internal and external), transverse abdominis, pelvic floor, abs (including lower abs) and the muscles surrounding your spine will be working to support your torso, as will your hip flexors as you lift and lower your legs.

Low impact

While exercises performed on your back can be more supportive for your spine, standing core exercises are especially useful for people with mobility issues or pregnant women who might struggle to get down on a mat. While not all of these exercises may suit those with existing injuries, pain, or those who are pregnant, standing exercises as a whole are more accessible overall.

Teaching your body to withstand tension under load while standing is also improving functional strength, as many of the daily activities we perform are done while standing. This means you learn to elongate your spine, brace your stomach and keep an upright torso position without relying on the ground.

Boost posture

Performed with good form, plenty of core engagement and a long, straight spine, these moves can strengthen many of the stabilizer muscle groups that support your back, which could also aid posture. You'd also need to pair this with back-strengthening exercises that target the deeper back muscles in the mid-upper back and rear shoulders for all-round posture benefits, though.

Repeatable

This short routine can be slipped into workouts several times per week, and you can progressively load each move as you get stronger. Play around with your reps, sets, or working/rest times to find challenges in unexpected places, and don't play it too safe with your load.

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Pilates and weight training are often pitted against each other, with people in either camp claiming one is better than the other. But I've been combining both types of workouts for the past couple of years, and I'm feeling stronger than ever. In fact, the two styles of movement complement each other well.

Qualified personal trainer, Pilates instructor and founder of Ormskirk-based Pilates studio The Wellness Tribe, Rachel Lennon, teaches a popular class that combines principles of lifting weights with Pilates.

"I've always combined Pilates and strength training," she says. "In Pilates, you're building a strong core, improving your balance and posture, so that when you go to the gym, your core engagement is better while squatting and balancing is easier when you do lunges.

"It doesn't have to be one or the other," Lennon says, adding: "I wish more people knew how beneficial they are together." Here is a Pilates-inspired dumbbell workout Lennon has put together so you can reap the benefits of lifting weights and Pilates.

What is the dumbbell workout?

Lennon recommends using light to medium weights, which could be three or four kilogram dumbbells for beginners, or opt to go heavier if you're more experienced with lifting weights.

Superset 1: Dumbbell goblet squat x slow renegade row

Dumbbell Goblet Squat

• Stand with your feet shoulder-width apart and hold one dumbbell against your chest with both hands. Keep your elbows pointing down, chest lifted, shoulders pulled back, and core muscles engaged to maintain a strong, upright posture.
• Push your hips back and bend your knees at the same time. Inhale as you lower your body until your thighs are parallel to the floor, or as low as your mobility allows, while keeping your heels flat on the ground and your knees tracking in line with your toes.
• Pause briefly at the bottom of the squat while maintaining a neutral spine and keeping the dumbbell close to your chest. Exhale and drive through your heels to stand.
• Complete 15 reps
• Next, hold the squat position for 10 seconds, then complete 15 pulses, moving your hips up and down an inch.

Slow renegade row:

• Start in a high plank position with a dumbbell in each hand, placing your hands directly beneath your shoulders and your feet slightly wider than hip-width apart.
• Engage your core, squeeze your glutes and keep your body in a straight line from your head to your heels.
• Inhale, and as you exhale, pull one dumbbell toward your lower ribs by bending your elbow and driving it close to your body. Avoid twisting your shoulders or rotating your hips as you lift the weight, focusing on using your back muscles rather than momentum.
• Lower the dumbbell to the floor in a slow, controlled motion, maintaining a strong plank position throughout.
• Repeat the rowing motion with the opposite arm, completing six reps on each arm.
• Complete the squats and rows back-to-back, then repeat the superset four times.

Superset 2:

Glute bridge:

• Lie on your back with your knees bent and your feet flat on the floor about hip-width apart. Place a dumbbell horizontally across your hips, holding it securely with both hands.
• Inhale, and as you exhale, press through your heels and roll up through the spine to lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees. Pause briefly at the top of the movement.
• Lower your hips back to the floor in a slow, controlled manner until they lightly touch the ground.
• Complete 15 reps. On the final rep, hold the top position for 10 seconds, then complete 15 pulses, moving the hips up an inch, then down an inch.

Deadbug:

• Lie on your back and lift your feet off the floor so that your knees are hovering over your hips and your legs are at a 90-degree angle. Hold a dumbbell in each hand and raise your arms toward the ceiling
• Inhale slowly and straighten one leg toward the floor while lowering the opposite arm behind your head, keeping your arm straight.
• Pause briefly. Exhale to bring the leg and arm back to the starting position.
• Switch sides.
• Complete 10 reps on each side.
• Complete both exercises back-to-back, then repeat the superset four times.

The benefits

A recent Harvard study found that a varied exercise routine is key and that people who engaged in the highest variety of exercises had a 19% lower risk of premature death.

Pilates has plenty of benefits for alignment, balance, posture and mobility and lifting weights is key to longevity, as it improves muscle mass and bone health. "I think the biggest reason strength training is so important is so we can be mobile and strong in the future and we can bend down, pick things up and play with our grandkids in the future," Lennon says.

It's worth noting that these routines don't conform to the classical Pilates repertoire, which is 34 bodyweight moves. But many contemporary Pilates routines are simply inspired by the principles of the workout, using slow, controlled, core-focused movement, rather than following the method pioneered in the 1920s.

"To get the benefits of Pilates when lifting weights, slow down your movement and add pauses and pulses," Lennon explains. "Instead of repping moves out, prioritize form and move with control."

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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I’ve been running for over a decade and I’ve tried all kinds of different equipment, nutrition and training routines to help improve my performance. The truth is, we’re lucky to be living in an age where boundaries are being pushed on every front.

The best carbon plate running shoes, combined with high-carb strategies based on advanced gels, have both been instrumental in improving the performance of elites and amateurs alike; if you follow pros across track, road and trail events, you might also have clocked some distinctive running shorts, too.

Rheon Labs tech has been used in shorts made by Adidas, Soar and now Kiprun to boost the benefits that can be obtained from compression, with eye-catching results from athletes using the tech, including Australian sprinter Gout Gout breaking Usain Bolt’s U20 world record for 200m in April this year.

I’ve tested Rheon tech in Soar and Kiprun shorts and tights, including running my fastest marathon, and there’s more on my experience below, but first, here’s the low-down on the tech from James Wilmott, product developer at Rheon Labs.

What is Rheon?

Rheon is a strain-rate-sensitive material, which means it’s soft when it’s not needed but stiffens when required. According to Wilmott, it’s a bit like custard.

“When you put your finger slowly into custard, it sinks in, but if you impact it very hard, then it stiffens up,” says Wilmott.

“The other example is wet sand. If you were to just stand still, you'd sink, but if you run, then you can run along the surface of the wet sand.”

The material was developed by Rheon Labs founder Dr. Dan Plant, who initially looked at using it in protective equipment.

In running shorts, Rheon is used as a film and applied as a pattern, and it stiffens when more impact is put through the muscles covered by the material, such as when your foot lands.

What are the benefits of Rheon tech for running?

Shorts with Rheon tech have been used by elites across track, trail and road events, including Adidas’ elite marathoners and sprinter Gout Gout.

“The material itself essentially controls muscle movement,” says Wilmott. “When you look at a sprinter running head-on straight at you, you see their muscles wobbling from side to side. That’s wasted energy, so Rheon helps control that and limit the muscle acceleration.

“Based on those controlling and limiting the muscle vibrations, you get benefits like less fatigue, less muscle damage, and more proprioception — the ability to feel how your muscles are moving.”

Boosting the benefits of compression

These benefits are similar to those gained from wearing compression garments, something I’ve done for many years as a fan of half tights.

Rheon takes those benefits to another level by offering a higher level of compression that would be comfortable to wear in a material that's always stiff.

“To make compression garments that control the muscles even more, you have to just make them tighter and tighter and tighter, so they become more and more uncomfortable to wear,” says Wilmott. “You’re trying to squeeze into something which is effectively two sizes too small.

“The benefit of the Rheon material is that at rest, it's not that stiff. You're not adding much compression to a garment. If you just were to slip it on and stand in it, it shouldn't be unbearable to stand in.

“Then precisely when you need the support; when you're engaging the material and your muscles are moving from side to side, that's when it stiffens up and gives you the support.”

The level of muscle control Rheon tech offers has been measured using an accelerometer and it offers roughly 39% more than wearing regular shorts without compression and over 20% more than using compression shorts without Rheon.

What’s it like to run in Rheon shorts?

I’ve tested the Soar Rheon Trail Race Shorts, which come in at a cool $340, and the new Kiprun Rheon Trail Run 900 half tights, which are £39 (around $52).

Both are high-storage half tights, which makes them ideal for long runs and races as you can carry the gels and drinks you need in the pockets around the waist.

I used the Soar shorts when running my fastest marathon at 2:24 for the Loch Ness Marathon, a hilly course with a lot of downhill in the first half. It’s a fast course, if you can manage that downhill without your quads getting wrecked, and I feel like the shorts helped on that front. I also ran my half marathon PR wearing the shorts.

Recently I’ve been using the more affordable Kiprun shorts regularly in training, and while it’s a hard benefit to quantify, they do give me a bit more confidence when maintaining hard efforts, and I like to use them for the first workout of double run days, hopefully keeping my legs fresher for the second session.

I also used Kiprun’s Rheon tights for a lot of trail running last winter and again felt they benefitted me by limiting the impact during downhills — my DOMS wasn’t so bad the next day.

The shorts aren’t going to be a shortcut to improved performance, but with the price of half tights that use the tech coming down, I do think they’re worth a try for runners seeking to maximize their performance in every way they can.

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There are walking trends on TikTok that I'll never, ever understand (ahem, the Hot Girl Walk), but there are some that actually could be beneficial for your body. In fact, many gut health experts highly recommend this one: fart walking.

As you can probably guess, the fart walking trend took off last year for its ability to boost digestion and relieve bloating and gas, but it's since fallen into the discarded pile for many, as naturally, new trends have taken over social media.

I'm here to tell you that while this walking "workout" might not be at the top of your priority list, there are a few fart walking benefits you should consider before letting it pass in the wind. Here's exactly what you need to know.

What is 'fart walking?'

The idea is to take a short walk after a meal to aid digestion and balance blood sugar; this could be as little as 10 minutes or even 20 or 30, depending on the time you want to spend on it.

We know that research shows many benefits of walking, including reduced sedentary time and improved resting metabolism, plus staying active can help keep bones and muscles strong, improve cardiovascular fitness and reduce the risk of developing chronic diseases.

Fairly recently, the tides turned on the whole 10,000-step debate. According to newer research, as little as 7,000 steps could be enough, and pace matters more for certain benefits. So, instead of looking at one of the best fitness trackers to check your step count, why not focus on the quality of your walk and the benefits of fart walking instead?

Benefits of a fart walk

Though the amount of research on fart walking itself is pretty, well, limited, funnily enough, we know that taking light movement after eating can aid peristalsis, which means the muscle contractions that aid gas and food along your digestive tract. We also know that gentle movement helps boost mood and relaxation, which can actually be good for digestive health (stress is the enemy of the gut, after all).

Diabetes UK even recommends walking throughout the day to help balance blood sugar, as muscles and cells take up glucose from the bloodstream to be stored or used. Your body uses glucose as an energy source, so it's worth keeping in mind. Balanced blood sugars over the long term could help improve your metabolic health.

Personally, I'm a big fan of a walk after dinner because it gives me a chance to walk my dog in peace and helps me transition from work mode to wind-down time. If you have a desk job, a fart walk will help you break up time spent sitting, help clock up steps and burn energy during the day.

And that is all while keeping your muscles, bones, heart and lungs strong, especially if you like a more vigorous walk.

While you might want to jump on a treadmill or an under-desk treadmill, getting outdoors, especially into nature, could be even more beneficial for managing stress and anxiety.

The Mental Health Foundation says natural environments help shift the body into the parasympathetic nervous system, which is a state of calm and rest. Your vagus nerve, also called the gut-brain axis, is a communicator between brain and gut, so managing your stress and anxiety levels can also improve gut health over the long term.

I recommend starting small and light, maybe just five minutes around the block or slightly longer if you feel up to it. Play around with locations and paces, and see if you can focus on your surroundings rather than staring down at your phone. Aim to walk within 60 minutes of finishing your meal. I personally like to go about 10 or 15 minutes after eating.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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The Cloudmonster 3 might be the quintessential On running shoe, showcasing the brand’s distinctive pod design and delivering what I consider to be a classic On ride, which is a little firmer than you get from most sneakers these days.

Building on the success of the original Cloudmonster, On has expanded the line-up to include the Cloudmonster Hyper super-shoe over the past two years, and right now there are actually three Cloudmonster models to consider — the Cloudmonster 3, Cloudmonster 3 Hyper, and Cloudmonster 3 Hyper LS.

The Cloudmonster 3 is the classic On daily trainer, while the Hyper models are super-trainers designed to be lighter and more versatile, at a higher price.

I’ve run a lot of miles in all three shoes, and for me, the Cloudmonster gets better and better as you rise through the ranks, but there are pros and cons to each model, which I’ll expand upon in my On Cloudmonster 3 vs On Cloudmonster 3 Hyper comparison.

On Cloudmonster 3 vs On Cloudmonster 3 Hyper: Price and availability

The On Cloudmonster 3 is the cheapest version of the shoe and costs $190/£180. The price rises to $220/£210 for the On Cloudmonster 3 Hyper, while the On Cloudmonster 3 Hyper LS is $280/£270.

On Cloudmonster 3 vs On Cloudmonster 3 Hyper: Design and fit

The Cloudmonster 3 is available in 18 colors and there’s a wide option of the shoe. There are five colors of the Cloudmonster 3 Hyper and four of the Cloudmonster 3 Hyper LS.

All three shoes fit me well in my normal running shoe size, but the Cloudmonster 3 Hyper LS uses On’s Lightspray upper technology, which means you can’t adjust the fit. If you have high arches or a wide foot, it might not work as well for you as the standard uppers on the Cloudmonster 3 and 3 Hyper.

All three shoes have a 6mm drop, but the stack height rises with the price. The Cloudmonster 3 is 35mm at the heel and 29mm at the forefoot; the Cloudmonster 3 Hyper is 39.5mm at the heel and 33.5 at the forefoot; and the Cloudmonster 3 Hyper LS is 45mm at the heel and 39mm at the forefoot.

Conversely, the weight drops. In my US men’s size 9.5 the Cloudmonster 3 weighs 10.7oz; the Cloudmonster 3 Hyper is 9.5oz; the Cloudmonster 3 Hyper LS is just 7.6oz.

Upper

The Cloudmonster 3 and Cloudmonster 3 Hyper both have conventional, comfortable uppers that hold the foot well and proved breathable enough for me during testing.

Things get spicier with the one-piece LightSpray upper on the LS model, which makes the shoe a lot lighter, but also means you can’t adjust the fit.

I know several runners who struggle with this upper, but I love the fit and feel of LightSpray myself, which I find holds the foot well and is comfortable for long distances.

Midsole

The midsole of the Cloudmonster 3 features a triple layer of On’s CloudTec pods made with Helion foam.

It’s CloudTec all the way up in the shoe, whereas with the Hyper models, CloudTec is used as a frame on the bottom of the midsole, with On’s Helion HF foam used for the top layer.

This springy, PEBA-based foam is what makes the Hyper models super-trainers, creating a more versatile ride and a lighter design overall.

Outsole

All three shoes have podded outsoles with all of the pods around the heel and forefoot covered by a thick layer of rubber. Durability shouldn’t be a concern with any of the shoes, and they all gripped well for me during testing.

On Cloudmonster 3 vs On Cloudmonster 3 Hyper: Running performance

I’ve run over 30 miles in each of the Cloudmonster shoes, and nearly 50 in the Cloudmonster 3 Hyper LS, which for me is the pick of the bunch, if you don’t mind its high price and fixed fit.

The standard Cloudmonster 3 is the firmest of the trio, with the full CloudTec midsole doing a good job of absorbing the impact of running, but not providing much energy return.

I found it worked best for easy runs, where the rockered shape of the shoe helped me to roll through my footstrike, but it lacked the punchy feel I like for faster efforts.

The Cloudmonster 3 Hyper is a step-up on this front thanks to the Helion HF foam in the midsole. It’s a softer, more comfortable shoe, and worked well for long, easy and steady runs in my testing.

It’s still not ideal for faster workouts, though, which is where the Cloudmonster 3 Hyper LS clearly excels compared to the other models.

The LS model is lighter and springier, and I loved doing tempo runs in it in particular. It also has the biggest range of the three shoes for me — it’s great for very easy runs, but you can push to your fastest speeds in interval sessions too, I found.

All three shoes handle easy runs well, then the ride gets softer, springier and more versatile as you move from the Cloudmonster 3 to the 3 Hyper and to the 3 Hyper LS.

On Cloudmonster 3 vs On Cloudmonster 3 Hyper: Verdict

The On Cloudmonster 3 is a solid, good-looking shoe that will handle your easy runs and works well for lifestyle use, and it comes in the widest variety of colors at the lowest price of the trio.

I think it’s worth stepping up to a Hyper model for running, though. The Cloudmonster 3 Hyper is a better daily trainer that can pick up steady runs and is brilliant for long efforts in particular; it also looks great for general use in my opinion — I wear it all the time for this, months after I finished testing it.

The Cloudmonster 3 Hyper LS is the best running shoe of the three and one of the most versatile and impressive super-trainers available from any brand.

It’s prohibitively expensive, however, and the fit won’t work for everyone. The On Cloudmonster 3 Hyper hits the sweet spot of the line-up overall, but if you can try on the LS model and like the fit, it might be worth paying the extra to get such a great all-rounder running shoe.

One reality of aging is that your joints stiffen the older you get. You may notice getting out of a chair suddenly takes more effort than it used to, or turning to check your blind spot feels more challenging than you remember.

The research shows that flexibility naturally declines with age. Much of that decline comes down to age-related changes in muscle mass and connective tissue, along with sedentary lifestyles becoming more common.

“Stiffness often increases with age because we tend to spend more time sitting and moving our joints through a smaller range of motion,” explains Chris Mohr, PhD, RD. “Chair stretches can help loosen your hips, back and ankles without requiring someone to get on the floor or into a difficult or uncomfortable position.”

The good news? Easing stiff joints and improving your flexibility is possible at any age. Here are four chair yoga exercises to get you started.

4 chair yoga stretches trainers recommend

Studies suggest older adults can improve their range of motion through stretching just as effectively as younger people, and you don’t need to get down on a mat or into any uncomfortable positions to do so.

All you need is a sturdy chair and the exercises below. Here are the recommended top four chair stretches to ease stiff joints after 60.

1. Seated cat-cow

The seated cat-cow takes a classic mat-based stretch and adapts it for a chair, making it accessible even if getting down to the floor isn’t comfortable. Combining this movement with slow, deliberate breathing can also help release tension through your shoulders and upper back, which research says are areas that often carry a lot of stress.

“Moving your spine through flexion and extension during seated cat-cows helps counteract the rounded posture that builds up from long periods of sitting,” says Amanda Capritto, CPT.

How to do it:

• Sit toward the front of a sturdy chair with your hands resting on your thighs.
• Inhale as you lift your chest and draw your shoulders back.
• Exhale as you round your back and tuck your chin toward your chest.
• Move slowly between the two positions, following your breath.
• Repeat for six to eight slow breaths.
• Aim for three to four sets of 15 to 20 reps.
• Rest for 45 to 60 seconds between sets.

2. Seated figure-4 stretch

According to Harvard Health, tight hips are one of the most common complaints that come with age and after long hours of sitting. Mohr, PhD, RD recommends leaning forward slightly to deepen the stretch once you're settled into the position, which can help release tension that builds up around your hip joint.

Because your hips are essential for daily movements like walking, climbing stairs and standing up from a seated position, keeping them mobile is one of the more practical things you can do for your stiff joints.

How to do it:

• Sit near the front of the chair and cross one ankle over the opposite thigh.
• Keep your chest lifted as much as you can.
• If possible, lean forward slightly from the hips.
• Hold once you feel a stretch through the hip and glute.
• Hold for 20 to 30 seconds, then switch sides.
• Repeat for three to four rounds.
• Rest for 45 to 60 seconds between holds.

3. Seated Knee-to-Chest Stretch

“Pulling one knee toward your chest at a time gently stretches the lower back and glutes without requiring you to twist or bend forward,” explains Capritto. Since one foot stays planted on the floor while you perform this stretch, it’s a safe, low-risk way to improve your hip and lower back mobility.

How to do it:

• Sit tall toward the front of a sturdy chair with your feet flat on the floor.
• Hold behind one thigh with both hands.
• Gently bring that knee toward your chest.
• Keep your other foot planted on the floor for support.
• Hold for 15 to 20 seconds, then switch sides.
• Complete three to four rounds.
• Rest for 45 to 60 seconds between holds.

4. Seated ankle circles

Ankle mobility doesn’t get the attention it should. That’s because your ankles are crucial in how steady you feel on your feet. Research shows that ankle-stretching exercises can improve balance and gait in healthy older adults, which is important given that the National Institutes of Health say falls are a leading cause of injury later in life.

“Ankle mobility helps to support walking, balance and everyday movement,” says Mohr.

How to do it:

• Sit tall with your feet resting on the floor.
• Lift one foot slightly off the ground.
• Slowly circle your ankle in one direction.
• Reverse direction and circle the other way.
• Repeat on the other side.
• Aim for three to four sets of 15 to 20 circles per ankle.
• Rest for 45 to 60 seconds between sets.

More from Tom's Guide

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Knee pain is no joke. At 35, so far, I've just about managed to avoid it, but my stepmom, who was a professional runner when she was younger, has been plagued with it. Not only does it limit the range of motion, strength and stability you have available, but it can also limit the types of sports, exercises and activities you can enjoy.

For that reason, I turned to physiotherapist and co-founder of One Body LDN, Rebecca Bossick, who kindly shared three knee-strengthening exercises she swears by. Check them out below, as well as some benefits and how to do each one step-by-step.

3 knee exercises from a physiotherapist

Here they are.

1. Sit-to-stands

"The sit-to-stand trains the primary muscle groups that take the load of your knee joint during everyday movements, including the quadriceps, gluteus maximus, hamstrings, core (abdominals and lower back) and calves," says Bossick.

"If you're managing existing knee pain, don't go past 90 degrees of bend, but if you're pain-free and building strength, work towards a deeper squat over time."

• Sit on a chair with your feet flat on the ground and slightly in front of your knees.
• Lean your chest forward and push through your heels to lift yourself up, trying not to use your hands for momentum.
• When you’re in the standing position, lean back and control the movement down, not just dropping into the seat.
• Progress into a bodyweight squat without the chair when you feel comfortable, keeping your knees tracking over your toes rather than caving inward.
• Aim for 3 sets of 10 to 12 repetitions, three or four times a week.

2. Step-ups

"Step-up exercises train your knee to work in isolation, one leg at a time, so it helps you gain unilateral strength, which is one of the biggest factors in fall prevention," explains Bossick. "This is particularly important as we age because it improves the balance and proprioception around the joint, not just raw strength, which we lose later in life.

"You can add more difficulty by adding height or holding weights as you complete your sets."

• Find a step or get a solid box that’s below knee height (or lower if you’re building up). Place it in front of you.
• Take a step onto it. Push through that heel to lift your body up, then slowly descend back down rather than letting gravity take over.
• Keep your posture upright all throughout.
• Aim for 3 sets of 8 per leg.

3. Straight leg raises with a hold

"If you’re concerned about putting too much work on your knees directly, whether because of a previous injury or early-stage arthritis, straight leg raises are a good option," advises Bossick.

"They work on the quadriceps, particularly the muscle at the inner side of the knee just above the joint, without putting the knee itself through any range of motion at all.

If you feel the front of your hip working harder than your thigh, slow the movement down and focus on quality over speed."

• Lie on your back with one leg bent and the other straight.
• Focus your attention to the thigh of your straight leg and tighten it.
• Slowly raise it to the same height as the bent knee. Hold that position for a few seconds and keep the thigh engaged.
• Lower it slowly and with control.
• Aim for 3 sets of 12 to 15 per leg.

What are the benefits?

Your knees absorb stress every day, and for some, that increases if jobs or lifestyles are active. In fact, the research shows your knee joints absorb forces equivalent to 1½ times your body weight.

Knee problems are a common musculoskeletal complaint, but strategically strengthening the muscles surrounding your knees can help support the joints and reduce pain or the likelihood of developing injuries or imbalances.

While these exercises are recommended by a qualified physiotherapist, you should always listen to your body and stop if you feel sharp pain, numbness, or tingling. Working with a physical therapist, physician, or similar professional will help you determine the issue for specialized recommendations based on your personal journey.

That said, the three knee-strengthening exercises above will help to build strength in the muscles surrounding the knee joints and improve stability, balance and weight-bearing. See how you get on, and let us know in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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The importance of a comfortable and durable pair of shoes can’t be overstated, whether you’re climbing a mountain or traveling across the world. Having walked 100,000 steps in the Scarpa Ribelle Cross 2 GTX and flown halfway across the world in them, I can confirm these are some of the best hiking boots around.

The Ribelle Cross 2 GTX provides excellent support, flex, grip and traction on most wet and dry surfaces. They’re extremely comfortable and breathable, making them great for cold and hot climates alike — trust me, I’ve worn them in 104°F / 40°C Indian heat! Thanks to Gore-Tex fabric, they’re highly waterproof and quick to dry, too. As long as you don’t mind the short break-in period and the slightly narrow fit, these could be an awesome choice for your next hike.

For the complete breakdown, read my full Scarpa Ribelle Cross 2 GTX review.

Scarpa Ribelle Cross 2 GTX review: Specs

Scarpa Ribelle Cross 2 GTX review: Price & availability

The Scarpa Ribelle Cross 2 GTX are well-priced hiking shoes, available for $189 / £160 at Amazon. They’re available in a range of sizes for men and women. Men can grab the shoes in U.S. sizes 4.5 to 9 or U.K. sizes 7 to 13, while women can get them in U.S. sizes 5.5 to 10 or U.K. sizes 4 to 8. Half sizes are available for both, too.

On its official website, Scarpa says the Ribelle Cross 2 GTX have a medium ‘last’ — so the shoes have a balanced width and volume and should fit average feet without being too narrow or wide. That’s great for most people but means they won’t be ideal for those with wide feet.

The Ribelle Cross 2 GTX comes in a few colors. Men can get the shoes in Black/Olive or Fog Beige, while women can grab them in Dark Gray/Purple, White/Orchid, or Fog/Aqua Green.

As mid-range shoes, the Ribelle Cross 2 GTX are priced similarly to the Keen Zionic NXT Mid Waterproof ($185) and slightly pricier than the Keen Targhee IV ($169), the Merrell Moab Speed 2 ($140) and the Columbia Tellurix Titanium OutDry ($160). The Scarpa Ribelle Cross 2 GTX are worth the extra spend if you want hardcore hiking shoes that provide peerless traction on a variety of surfaces.

Scarpa Ribelle Cross 2 GTX review: Design

Beauty is subjective, and you might find something pretty that I personally don’t, and vice versa, but I think the Scarpa Ribelle Cross 2 GTX are really good-looking shoes. They look rugged with their low-cut silhouette and clean, angular lines. The colors available feel modern and striking too. I tried the Fog/Aqua Green model, which utilizes a combination of beige and teal green, and I think the shoes look fantastic.

Chunky soles with deep, aggressive lugs make the Ribelle Cross 2 GTX look and feel like hardcore hiking and trail shoes. In my opinion, they look much better than the Columbia Tellurix Titanium OutDry, whose design wasn’t my cup of tea. I also like the Scarpa branding on the side of each shoe as it doesn’t look too garish — or too minimal like on the Keen Zionic NXT Mid Waterproof.

You’re getting your money’s worth with the Ribelle Cross 2 GTX, as they feel extremely well-built and durable. They’re also supremely breathable, so they can be worn all year round — unlike the Columbia Tellurix Titanium OutDry, which feels slightly suffocating around your feet. They run a little narrow, though, which was fine for my size seven feet, but may not be ideal for those with wide feet. I’d recommend the Keen Targhee IV ($169) or any of the brand’s Original fit boots with wide toe boxes.

Having walked nearly 40 miles in the Ribelle Cross 2 GTX and worn them during a long-haul flight, I can confidently say they’re some of the most comfortable shoes I’ve ever worn. The upper is made of breathable mesh and TPU overlays, both of which add structure and stability to the shoes. The laces are made of durable synthetic technical cord, and they haven’t come undone at any point during my testing.

One thing to note is that there is a bit of a break-in period with the Ribelle Cross 2 GTX. I found them slightly uncomfortable when I wore them for the first time, and it took about a week for my feet to feel fully comfortable.

The Ribelle Cross 2 GTX’s insoles and midsoles are made of dual-density EVA which features a soft layer for cushioning and a firmer layer for support and stability. This material doesn’t feel as bouncy or springy as Columbia’s Techlite+ cushioning in the Tellurix Titanium OutDry, but the Ribelle Cross 2 GTX features better shock absorption and support.

According to Scarpa, its in-house PRESA HIK-06 outsole, used here, is held together with SuperGum rubber — this is all “engineered to provide maximum comfort during medium to long mountain hikes, adaptable to trails of varying technical difficulty.” The outsole is further bolstered by the pronounced 6mm multi-directional lugs which provide maximum bite on steep, wet, or muddy ground.

Scarpa Ribelle Cross 2 GTX review: Performance

The Scarpa Ribelle Cross 2 GTX are exceptional walking, hiking, and everyday shoes, and having worn them for a month, they haven’t given me loads to complain about. Regardless of the terrain or weather I tackled, the Ribelle Cross 2 GTX didn’t let me down.

Water & hiking

The Ribelle Cross 2 GTX are some of the grippiest shoes I’ve worn so far, and that’s down to their 6mm multi-directional lugs which provide phenomenal traction on wet, muddy and dry ground alike. To test the shoes, I first went on a hike in the U.K., and I appreciated the tread on the Ribelle Cross 2 GTX. I was able to maintain my balance and footing on gravel, mud and occasionally slippery rocks, too.

Steep inclines felt like a walk in the park, as the Ribelle Cross 2 GTX offers lots of flex in the forefoot. The shoes didn’t feel too stiff (after the initial break-in period, at least) and bent easily around the front, which helped me find my footing easily while climbing up elevated surfaces.

I tested the Gore-Tex waterproofing during thunderstorms and heavy rain when visiting family in India. I was pleased that no water made its way through to my socks and feet, even when I was walking through puddles. My trousers may have gotten drenched, but my feet certainly didn’t. The shoes are quick to dry, too.

The Ribelle Cross 2 GTX are low-cut shoes, so I wouldn’t recommend dipping your feet into ankle-high puddles or streams, as water will certainly make its way in. You may want to consider mid-cut hiking boots for extremely wet conditions instead, like the Keen Zionic NXT Mid Waterproof — or the Ribelle Cross 2 Mid, if you really love the design.

Everyday

As I mentioned earlier, I wore the Ribelle Cross 2 GTX on two 9-hour flights. Feet have a tendency to swell on planes due to reduced cabin pressure, gravity and prolonged sitting, and even if mine did, I didn’t feel any discomfort thanks to my comfy Scarpas. Sprinting across airports felt effortless too, thanks to each shoe weighing just 12.5oz.

I’ve also worn the Ribelle Cross 2 GTX extensively in urban landscapes and concrete paths on my way to and from work. I’ve been able to stand on my feet for hours without getting any blisters or feeling pain in my muscles. The Ribelle Cross 2 GTX look sleek too, so they don’t feel out of place in the city. Even in 104°F / 40°C Indian heat, with the concrete probably being an even higher temperature, I still felt like my feet could breathe.

Scarpa Ribelle Cross 2 GTX review: Maintenance

Scarpa provides extensive instructions on how to maintain its shoes. As per the instructions (which I found easy to follow), I used a nylon brush to remove any mud on the outside. The best way to do so is by removing the shoelaces, which I did, to ensure I got into every nook and cranny. To remove mud, I used warm water (not boiling), and it proved to be very effective. If you want to remove embedded dirt particles, you should use a spray-based cleaner (though I didn’t need to do so).

Scarpa also recommends cleaning the linings of your shoes with a warm damp cloth after each use to increase the Ribelle Cross 2 GTX’s lifespan. If you want to re-waterproof your shoes, you should apply re-proofer when your shoes have been cleaned and dried completely. I didn’t need to do this as I’d only been wearing the shoes for a month by the time I wrote this review.

If you aren’t happy with your shoes, Scarpa offers free 60-day returns, and all shoes come with a 2-year warranty in the U.K. and a 1-year warranty in the U.S. (terms and conditions applied, naturally).

Scarpa Ribelle Cross 2 GTX review: Verdict

If you want a comfortable and reliable pair of hiking shoes that doesn’t feel out of place in cities either, I can’t recommend the Scarpa Ribelle Cross 2 GTX enough. I’ve thoroughly enjoyed wearing and testing them. They provide phenomenal traction on wet, dry, and muddy surfaces, and thanks to their breathable design, they’re great for all kinds of weather.

Once you get through the short break-in period, the Ribelle Cross 2 GTX feels supremely comfortable to wear all day long — even over 18 hours of flights. However, I’d preface that by saying that the fit runs a little narrow, so you may want to consider alternatives from the likes of Keen if you have wide feet.

For me, though, the Ribelle Cross 2 GTX feels fantastic, and it didn’t take long for them to become part of my shoe rotation. They’re built and designed well, and they pack performance in spades — what’s not to love?

I was wrong about the Columbia Konos Hiker 2-Strap Hiking Sandal. When I first unboxed these sandals, I thought, “Oh, no. I can’t wear these out in public.” But I’m happy to announce I was severely mistaken. I will gladly wear the Columbia Konos Hiker 2-Strap Hiking Sandal every summer for the rest of my life.

Are these some of the best hiking shoes? You bet. Thanks to the supremely grippy rubber sole and the fabric-cushioned straps, I wore these sandals on long, arduous, sweaty trails without getting a single blister or ache. I don’t think I can live without this traction sole and ball support again.

So, want to find out more about these affordable hiking sandals? Of course you do. Keep reading this Columbia Konos Hiker 2-Strap Hiking Sandal review.

Columbia Konos Hiker 2-Strap Hiking Sandal review: Specs

Columbia Konos Hiker 2-Strap Hiking Sandal review: Price & availability

The Columbia Konos Hiker 2-Strap Hiking Sandal (say that ten times, fast) is $70 for the men’s style and $70 for women’s, both from Amazon U.S. In the U.K., the women’s style is £65 at Amazon, as is the men’s.

Columbia makes a lot of shoes under the Konos moniker, so double-check you’re definitely buying the right style before clicking “purchase”. I tested specifically the 2-Strap model, but Columbia also manufactures a 3-Strap model, a platform “Elevate” model, a Teva-like “Globetrot” style, and a “Konos TRS Hiking Shoe”, among others.

$70 is relatively affordable for a hiking sandal. I also own the Teva Flatform Universal, which cost around $80, but different colors have a different MSRP. Keen hiking sandals cost a little more — $139 for the Targhee III open-toe and $119 for the Keen Hyperport H2.

Columbia Konos Hiker 2-Strap Hiking Sandal review: Design

When I first unboxed the Columbia Konos 2-Strap sandals, my heart dropped. I thought they were utterly hideous. I didn’t want to look at them, let alone wear them.

But my opinion completely changed throughout my testing period. Now, I actually love how they look. Yes, they look like the shoes your parents used to buy for your summer vacation. No, I’m not mad about it. They match all my hiking apparel without question.

Appearance aside, the Konos Hiker 2-Strap are also pure function. The Velcro straps mean you can adjust them to the perfect width for your feet, and the fabric strap cover means you don’t get a single blister, even after wearing them on long, sweaty hikes.

I love my Teva hiking sandals, but I have to be smart about when I wear them. The plastic triangular strap anchor rubs my pinky toe if I wear them for too long. The Columbia sandals? None of that nonsense — comfy from day one.

I wore these for ten hours one day and experienced zero blisters, zero rubbing, zero pain. If you need reliable hiking sandals for long treks, I wholeheartedly recommend these.

Columbia notes the Konos 2-Strap run small. While they fit me relatively well, sometimes I found my toes sneaking over the edge, so it’s worth being aware of if you’re between sizes. Size up!

The sole is also super cool. Columbia says the sole is inspired by pine cones. Weird, I know, but it actually checks out. The soles are textured, with 3mm lugs for extra grip.

The sole has Columbia’s trademarked “Omni-GRIP” rubber sole. In real terms, this made the sandals incredibly grippy. I scaled stony paths and dusty declines with zero wobbles or slips — and coming from me, the clumsiest person in the world, this is a major plus.

Columbia Konos Hiker 2-Strap Hiking Sandal review: Performance

In general, the Columbia Konos Hiker 2-Strap perform excellently. I’ll go through my experience with both hiking and wearing them as everyday summer shoes, but before I do, I need to discuss the only flaw — and the only reason why these sandals didn’t get a 4.5 or even 5-star rating.

The minor trip hazard.

As the Konos Hiker 2-Strap have a flexible sole, sometimes the sole folded in on itself while I was walking. Personally, I would still buy these sandals, as the folding didn’t actually trip me up. Even so, it’s worth noting if you already have mobility issues. I would recommend a sturdier sole like Teva Universal or Keen Hyperport H2 in this case.

Hiking

I wore the Konos Hiker 2-Strap on a number of summer hikes. Thanks to a U.K. heatwave, it didn’t rain once during my month-long testing period, so I was unable to test mud performance.

During a particularly steep, dusty decline, I was able to anchor myself with the grippy rubber soles and didn’t slip on the sandy trail once. I felt secure, stable, and supported even with the dusty path underfoot.

I also wore the sandals on a stone-path incline — and ended up speeding ahead of my hiking buddies, who were both wearing Adidas Spezial sneakers. The Columbias are incredibly grippy. Seriously, I couldn’t’ve fallen even if I’d wanted to.

On flat surfaces, the Konos Hiker 2-Strap performed just as excellently. I walked around 30,000 steps in one weekend while wearing the sandals and my feet barely ached. If you’ve read my other shoe reviews (wishful thinking), you’ll know my left arch aches after a few hours of walking. With the Konos Hikers? Nope. No aching at all.

I’m so impressed with this performance — I just wish they didn’t try and trip me up every so often.

Everyday

I also wore the Konos Hikers as everyday shoes for two weeks during two consecutive heatwaves. Again, I have nothing bad to say here. The shoes are flexible, supportive, and grippy, and made me feel energized even after a long day of walking. I never needed to take them off due to rubbing, aching, or catching.

The grippy sole is supportive on all types of terrain, and the cushioned sole prevented my toe ball joint from aching.

They’re much more comfortable than the Teva Flatform Universal due to the lack of plastic strap anchor. They’re not as bouncy, but this is something I’m willing to sacrifice for no blisters.

These seriously are some of the best hiking sandals I’ve ever tested. Again — just wish they didn’t trip me up.

Columbia Konos Hiker 2-Strap Hiking Sandal review: Maintenance

I didn’t need to clean the Konos Hiker during my testing month at all. As it was the height of summer, there was no mud or rain to dirty up the sandals. I brushed off dust every now and again, but no major cleaning.

If you need to clean them, I’d recommend using a dry cloth for dry dirt like dust or dried mud. Columbia recommends using a dry bristle brush and warm water for tougher stains.

Columbia offers a 2-year warranty as standard, which is better than Keen’s one-year warranty, but the same as Teva’s warranty.

Columbia Konos Hiker 2-Strap Hiking Sandal review: Verdict

I love the Columbia Konos Hiker 2-Strap Hiking Sandal. I admit, when I first unboxed them, I dreaded wearing them. I didn’t want to be perceived in public wearing them. But honestly, they’ve grown on me. I now look forward to wearing them. How the turn tables, huh?

While it’s worth being aware of the folding-over issue, this never actually tripped me up. I sometimes stumbled, but always caught myself before falling. I would happily look past this due to the general comfort and grippiness of the soles.

So if you need a (mostly) reliable, comfortable, and grippy hiking sandal for summer, or a blister-free emergency shoe to throw in your hiking backpack, definitely check out the Columbia Konos Hiker 2-Strap.

I’ve been testing running shoes for a long time, and for most of that period, when I tried a sneaker from a completely new brand, it rarely hit the standards set by more established companies like Nike and Asics.

That makes sense — the biggest brands have been making running shoes for decades and have huge research and development budgets, along with a vast amount of feedback from runners who’ve used them.

However, in the past year or so, I’ve found that up-and-coming brands have been a lot more successful launching excellent sneakers on their first or second attempt, and I’d go as far as to say that some of the best running shoes of 2026 have come from these companies.

I’ve tested a lot of shoes in 2026 from upstart and well-established brands alike, and if you’re interested in trying something new, these are the five I recommend.

R.A.D

R.A.D started as a gym-focused brand but quickly expanded into running shoes and has launched a trio of sneakers for daily training.

The R.A.D Mallow is a max-cushioned trainer, while the R.A.D Synth is a lighter, lower-stack option at a lower price.

However, the pick of the litter is the R.A.D UFO, a springy super-trainer with a wild design and a delightfully fun ride.

The Mallow and Synth are solid but didn’t do much to draw me to R.A.D over many existing shoes, but the U.F.O is a bit special and bodes well for the future of R.A.D running.

Dynafish

Chinese brand Dynafish has been making waves in the running shoe community thanks to the Xiaonian super-trainer, which runners have been finding ways to get on their feet through marketplace sites like AliExpress.

Now available directly in the U.S. through smaller retailers, the Dynafish Xiaonian is an outstanding daily trainer that competes with top super-trainers like the Asics Megablast while costing half as much.

The Xiaonian is especially good for the kind of long workouts and progression runs you do during marathon training, and has stuck around my own rotation for that purpose since testing.

It’s worth seeking out, and I’m excited to see what comes next from Dynafish, and hopeful that future shoes will be easier to buy in the U.S. and U.K.

Mount to Coast

Mount to Coast entered the running shoe market in 2024, mostly focusing on ultra-long-distance running shoes, and has earned a loyal following through innovative designs that use impressive midsole foam and offer a more adjustable fit.

The shoes don’t have the flashiest designs in terms of looks or ride feel, but they’re comfortable, durable and a strong option for those racking up the biggest mileage.

I tested the Mount to Coast C1 this year and found it an enjoyable and versatile daily trainer that’s more stable than many super-trainers.

Tracksmith

Tracksmith has been well-known for the high standards of its running apparel for a long time and has made a move into the running shoe market over the past couple of years with its Eliot line.

The first two models in the line — the Eliot Runner and Eliot Racer — are solid, but they weren’t shoes I counted among the very best in their categories; the new Tracksmith Eliot Ryder does match up well with the most impressive max-cushioned daily trainers available.

It’s comfortable, light for such a cushioned shoe, and looks good for casual use too. It’s one of the best cushioned options I’ve tried so far this year, though as ever with Tracksmith, you do pay a premium for the stylish design of the Eliot Ryder.

Kiprun

This is a bit of a cheat, because Kiprun has actually been around for a while, but the Decathlon-backed brand only launched properly in the U.S. in April this year, so they could well be new to you.

Kiprun has released some of the best road and trail running shoes I’ve tried this year, and though they’re even more attractive in the UK and Europe, where they undercut most rivals, it’s still worth checking them out in the U.S.

The two models I recommend trying first are the Kiprun Kipstorm Tempo, a plate-free super-trainer that can handle almost any kind of run, and the Kiprun Kipride Max, a max-stack cushioned shoe that offers a great blend of comfort and bounce.

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You might already know that balance declines naturally with age, usually due to a combination of bone density loss, muscle atrophy, stiffer joints, or tighter muscle groups. Doesn't getting older sound like such a joy?

While experts encourage resistance training well into your later years to preserve muscle and strength, I also encourage people to think about their mobility and balance.

Building strength and range of motion in your body is your greatest anti-aging tool and the hidden secret to longevity, so I encourage you to test yours now. Better late than never, as they say. And it's far from doom and gloom, because you can be both young and immobile and older and very mobile, so there's always time to improve.

Let's tie up a pair of the best running shoes or go barefoot if you prefer, and get started.

Watch: Balance exercise test

Stork pose tests stability and unilateral balance. Learning to stand on one leg is also functional; think about activities like walking, climbing, or running, where you move one leg forward at a time, or even balancing while tying your laces or putting your pants on.

Before you get started, hip flexibility and strength might limit how high you can raise your knee. If you can, aim for hip height, or slightly lower if you need. Focus your gaze on an anchor point, which is anything unmoving you can see ahead or down.

How:

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises, especially if you find it difficult to stand on one leg or have lower-body joint issues.

• Stand with your feet hip-width apart and brace your stomach. Look ahead
• Shift your weight into your right leg, then lift your left leg into the air
• Draw your left knee upward to roughly hip height with a 90-degree bend in the leg, foot flexed
• Place your hands on your hips or around your knee and spread your weight through your grounding foot. Avoid arching your lower back and try to stay as still as possible
• Slowly lower the left leg
• Reset, then switch sides. Test twice per leg, then try with your eyes closed.

Dr. Michael Mosley, who wrote for BBC Science Focus in 2022, was more specific:

• Under 40: 45 seconds with eyes open, 15 seconds with eyes closed.
• Aged 40-49: 42 seconds open, 13 seconds closed.
• Aged 50-59: 41 seconds open, 8 seconds closed.
• Aged 60-69: 32 seconds open, 4 seconds closed.
• Aged 70-79: 22 seconds open, 3 seconds closed.

What the research says

Standards differ depending on the guidelines you follow online, but the idea is to stand on one leg without support; you can test this with your eyes open and closed. In short, you should be aiming for more than five seconds, and above 45 seconds is considered pretty darn strong.

Researchers from Mayo Clinic, republished by the AARP, say how long a person can stand on one leg is "a better measure of aging than changes in strength or gait," which are characteristics used to assess healthy aging. They also found "the greatest age-related decline in one-legged balance, especially when participants stood on their nondominant leg."

A study from the journal PLOS ONE, published in 2024, assessed 40 adults over 50 in tests for walking, grip strength, balance and knee strength. During balance tests, participants stood normally with their eyes open for 30 seconds, then eyes closed for 30 seconds. They then repeated this for 30 seconds with their left leg, then their right leg, in the air.

Results showed the one-legged balance test (particularly on the non-dominant side) declined most with age. This can be due to proprioception, neuromuscular control, core strength and joint stability.

What are the benefits of good balance?

Notice how your center of gravity shifts as you move. Your body must realign and stabilize, which recruits multiple stabilizing muscles, including the glutes, hips and core.

You'll likely be stronger on one side than the other, which is normal. If there's a huge difference, it might be worth adding more single-sided strength and balance exercises to your routine to help balance things out. Think single-leg deadlifts, Bulgarian split squats and lunges, for example.

Try to control the entire movement rather than relying on momentum. Even if you fall, keep practising. It gets easier, I promise. Balance training will help strengthen your ankles, hips and core, which can improve exercise performance, help prevent injury and make daily life a lot easier, especially if you enjoy being active.

If you'd like to stay independent and reduce your risk of injuries or falls as you age, you'll need to address balance and gait eventually. The CDC reports that one in four "older adults" report falling each year; 37% of those require medical treatment or restricted activity as a result.

If you've performed this test and aren't happy with your results, here's a five-move 'barefoot mobility' routine to get you started.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Balancing work that requires you to perform movement on one side of the body at a time will also improve stability, core engagement (to prevent wobbles) and proprioception, which is your body's awareness of where it is in space.

A strong and active core will help you maintain an upright, strong torso position and protect your posture, reducing the likelihood of back pain and injury. Here's a five-minute 'bracing' routine to help you activate your core before exercise.

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I've used Apple Health, ChatGPT Health and Google Health, but I keep coming back to Google since the recent update. The redesigned app has gotten mixed opinions from long-time users online, but I've found myself checking it much more throughout the day lately. It gives me one place to see my sleep score, step count, calories burned and other health data without making me hunt for every number.

Plenty of longtime Fitbit users hate the change, my own mother being one of them. When Google Health replaced the Fitbit app in May, users complained about missing badges, sleep animals and social features. The new Gemini-powered AI Coach hasn’t won everyone over, either.

Those complaints are fair, but my personal experience has been different. Google Health has made the information collected by my Fitbit easier to follow. More importantly, its AI Coach can look across that information and help me understand how one part of my routine may be affecting another.

For the first time, my Fitbit data feels connected and my goals are easier to achieve.

Everything I want to see is in one place

The first thing I look at is my sleep score. I can see how long I slept, how much time I spent in each sleep stage and whether my night was considered poor, fair or good.

From there, I can check my steps, exercise and calories burned. Each number is useful on its own, but having them together makes the app more valuable. I don’t have to remember how active I was after a bad night’s sleep or guess whether I moved less on a particularly busy day. What I like about the redesigned Today tab is that I instantly get a quick picture of how I'm doing overall.

And, if I want more detail, I can move into the Fitness, Sleep and Health sections without losing that larger view.

Google Health is highly customizable, too. I can decide which metrics deserve space on my main screen instead of scrolling through information I rarely use. Google Health still collects plenty of data, with your approval, but it does a better job of showing me the numbers I care about.

The AI Coach knows more about my routine than I expected

The dashboard tells me what is going on day-to-day with my body and The AI Coach tries to explain what it means.

Google’s Coach is built with Gemini and can use information shared through the app to answer questions about fitness, sleep and general wellness. Depending on what you allow it to access, that can include sleep and activity metrics, workouts, nutrition, cycle tracking, location, local weather and personal medical records.

It can also remember information you provide during its onboarding conversation. By the way, I encourage you to take the five minutes to have that quick chat. You can tell it about your goals, daily routine, available exercise equipment and any injuries or limitations it should consider.

That gives it far more context than an ordinary chatbot.

Prompts to try with Google Health Coach

The best way to understand what the AI Coach can do is to ask it about information that would normally require comparing several parts of the app.

Instead of asking a general question such as “How am I doing?” give the Coach a period of time to examine and tell it which parts of your health data you want it to compare.

1. Find patterns in your sleep

Try this prompt: Looking at my data from the past month, what patterns do you notice in my sleep?

The Coach can examine your sleep duration, scores and consistency instead of giving you generic advice about maintaining a regular bedtime. You can follow up by asking which nights were your best and what those nights had in common.

2. Learn how sleep affects activity levels

Try this prompt: How does the amount of sleep I get affect my activity the following day?

This is the kind of comparison I could technically make myself, but I probably wouldn’t. I would need to move between different parts of the app, compare dates and remember what else was happening on those days. The Coach can look across your sleep and activity history to see whether your step count, workouts or calories burned tend to change after a particularly good or bad night.

3. Ask what workout makes sense today

Try this prompt: Based on my recent activity and recovery data, what kind of workout makes sense today?

Google wants the Coach to do more than summarize what has already happened. It can use your recent exercise, sleep and readiness to suggest what you might do next.

If you slept poorly or recently completed several demanding workouts, it may recommend something lighter. If your recovery looks good, it could suggest a more challenging session.

This is where the Coach has the potential to be the most useful. Fitness trackers have always been good at telling us how far we ran, how many calories we burned and how long we slept. They have been less helpful at telling us what to do with that information.

That doesn’t mean I would follow every recommendation without question. A fitness tracker cannot know exactly how my body feels, and Google says the Coach is not intended for medical purposes. I treat its suggestions as another piece of information rather than an instruction I have to obey.

4. Find your most and least active days

Try this prompt: Which days of the week am I usually most active and least active? Compare my steps, workouts and calories burned over the past month.

The Coach may be able to find routines that aren’t obvious from looking at one day at a time. Once it identifies a pattern, you can ask why it reached that conclusion and request the numbers it used.

5. Ask what the Coach knows about you

Try this prompt: What information about me are you using to make your recommendations?

Depending on what you allow it to access, it may be drawing from a detailed record of when you sleep, how much you move, when you exercise and how your body responds.

Google says users control what they share with the Coach. It has also committed not to use Fitbit health and wellness data for Google Ads. Still, this is sensitive information, especially once medical records, cycle tracking or location enter the picture.

The Coach becomes more useful as it gains more context, but that means giving it access to more of your life. It is worth reviewing the app’s privacy controls and deciding which information you are comfortable sharing.

How to get Google Health Coach

Google Health Coach became globally available in May after an earlier public preview. It is included with a Google Health Premium subscription, which costs $9.99 per month or $99 per year in the United States.

Google AI Pro and Ultra subscribers receive Google Health Premium at no additional cost. The Coach launched first for eligible Fitbit and Pixel Watch users, with support for additional devices planned.

After opening Google Health, look for the Ask Coach button. The onboarding conversation gives you a chance to explain your goals and routine. You can return later and update those details if your goals change.

The app can be used without the Coach, and Google provides controls for limiting the information it accesses. Availability and features may vary depending on your device and location.

Final thoughts

I've tried ChatGPT Health and Apple Health, but after experimenting with each, I keep coming back to Google Health.

And, yes, I totally understand why longtime Fitbit users are frustrated. Google removed familiar features and placed an AI assistant at the center of an app that many people used simply to check their numbers.

But Google Health has worked for me because it makes those numbers easier to understand. I can see my sleep, steps, exercise and calories in one place, then ask questions about how they may be connected.

The AI Coach isn’t a doctor, and it won’t always tell me something I couldn’t figure out myself. What it can do is examine weeks of information in a few seconds and point me toward patterns I might otherwise miss.

More from Tom's Guide

• The smartest AI trick isn't a prompt — it's your Google Drive
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If you tend to focus on training your "mirror muscles" — the ones you can see, like your abs, pecs and biceps — then the reverse plank march is a move worth knowing about.

It strengthens the whole posterior chain, so all the muscles you might well be neglecting if you focus on the front of your body in your workouts. The reverse plank march works the back, glutes, hamstrings and calves while also firing up your core.

Strengthening my hamstrings has been my long-term focus during workouts this year because I noticed (as a keen runner) they were the part of my body most prone to niggles.

Doing a move that then also works my glutes, calves and core, which are also key areas I focus on to support my running, seemed like a big win, especially because you don’t need any equipment to do the reverse plank march.

I’ve added the reverse plank march to most of my workouts in the last couple of weeks, and I’ve certainly noticed the effect on my hamstrings.

How to do the reverse plank march

You can do the reverse plank march without any equipment, but it helps to perform the exercise on one of the best yoga mats, which will provide better grip for your hands and feet.

1. Sit with your legs stretched out in front of you.
2. Put your hands on the floor behind you, with your fingers pointing toward your feet.
3. Engage your core and glutes and drive your hips up so your body forms a straight line from your shoulders to your feet.
4. Hold this position — don’t let your hips sag — as you slowly lift one leg and bring the knee toward your chest.
5. Place that foot on the floor again and do the same with the other leg.

This is a challenging exercise, so if you’re struggling to do the march, try holding the reverse plank position for 30 seconds instead and doing glute bridges to build up your strength.

I try to do five reps on each side for the reverse plank march, which doesn’t sound like a lot, but the difficulty of the move means even that feels like a serious challenge, and I certainly noticed DOMS in my hamstrings after my first couple of times.

Reverse plank march vs reverse plank crunch

The reverse plank crunch is another exercise that works the same areas of the body, and for me, it seems pretty much identical to the reverse plank march.

You get into a reverse plank position, then lift your leg, bringing one knee toward your chest. Maybe you "crunch" the knee further toward your chest to make it a crunch, not a march, but the movement looks very similar.

Whether you call it a march, a crunch or even a knee drive, you’re going to be doing your posterior chain a lot of good.

Benefits of the reverse plank march

The reverse plank march works many muscles at the same time, and a lot of them are muscles that typically don’t get as much attention as they should because they’re located at the back of your body.

Your shoulders, back, glutes, hips, hamstrings and calves are all strengthened by the move, and I noticed the effect on my glutes and hamstrings in particular. Since you’re also holding the reverse plank position throughout, it’s a great move for your abs and core, especially the deep stabilizing muscles.

The focus on your posterior chain helps improve posture and counteract the negative effects of sitting at a desk for long periods each day.

With the march in particular, I love that it works each side of the body in turn, which makes it a great move for runners. You can feel if one side of your body is stronger than the other in the move, and take steps to address that imbalance.

A key part of the strength training I do for running is to build up my core endurance to make it easier to maintain good running form throughout long races, and the reverse plank march is the perfect move for that, hitting the core, hips and glutes hard.

This kind of foundational core strength isn’t just useful for runners though; it’s something everyone should consider to make everyday movements feel easier, while improving performance across any workout.

Doing just one exercise won't be a magic bullet to address all your strength and posture concerns, but the myriad benefits of the reverse plank march make it a worthy addition to almost any training routine.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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As a coach who specializes in mobility, I love nothing more than putting new clients through longevity tests. There are five I think you should know about, particularly after the ages of 40 or 50, when components of fitness like balance, strength and mobility begin to naturally decline. That's because the loss of lean muscle mass, if not built or maintained, begins to accelerate around this time.

Whether you train regularly or not, I recommend giving all five a try. If you can do them all, it indicates your body is currently moving pretty well with a good amount of functional ability and strength. If there are any you can't complete, consider practicing them more often or adding some resistance training or mobility drills to support getting better at them.

Mobility training is my happy place; I see it make an enormous difference in people's lives, creating strong, balanced and mobile bodies. Below, let's test yours.

Watch: 5 longevity tests you can try at home

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

The tests

• Deep squat hold, 90 seconds: Place your feet slightly wider than shoulder-width apart, toes pointed slightly out. Sit your hips back and lower into a deep squat, pushing your knees out in line with your toes. Try to sit your butt as low as possible while keeping your chest proud, back straight and gaze ahead. Hold and breathe. You can cross your hands over your chest, bring them to prayer, or extend them away from you.
• Sit-to-stand: From a seated position on the floor, try to stand without using your hands. There are a few ways to do this, so find what works for you. Keep your core engaged and avoid hunching.
• Forward fold: Stand with your feet hip-width apart. Hinge forward at your hips, keeping your legs as straight as possible with a soft bend in your knees. Slowly lower your fingertips toward the ground just in front of your feet. See if you can place your fists on the ground and gently press down with your knuckles. Hold and breathe, then slowly roll up to stand.
• Dead hang, 60 seconds to 2 minutes: Wrap your hands fully around a pull-up bar or similar, thumbs tucked. Engage your core, stare straight ahead, then lift your feet away from the ground and hang without support. Once you reach your limit, gently bring your feet to the ground again and relax.
• Farmer's hold, 60 seconds: Grab two heavy weights such as dumbbells, kettlebells, or even a trap bar and place them just outside both feet. Stand with your feet hip-width apart. Engage your core and sit your hips back to lower down and pick up your weights with a straight back and proud chest. Drive up through your legs to stand, fully extending the knees and hips. Hold the weights by your sides. Once you reach your limit, sit your hips back and lower the weights to the ground.

As a general rule of thumb, guidelines suggest a male should be able to carry his body weight split between both hands, with 50% in each hand. More advanced lifters may be able to hold their body weight in each hand. For women, this is roughly up to 75% of body weight split between sides. It will ultimately depend on your bodyweight and fitness levels.

As a minimum, try to hold the dead hang and farmer's hold for at least 30 seconds. Ideally, aim for 60 seconds to 2 minutes; if you can hold for above 2 minutes, this is an incredibly good indication of strength and future longevity.

The sit-to-stand exercise assesses core strength, balance, and a level of mobility and flexibility to lift your bodyweight from the ground without support. This is a very functional test and indicates levels of strength and balance into later life, as you'll likely need to perform similar movements day-to-day.

Forward folds are popular in yoga and test hamstring flexibility, stretching along the posterior chain. If you need to bring a lot of bend into your knees to get your fists flat or you're struggling to reach down at all, it might be worth adding some lower-body mobility exercises and hamstring stretches to your weekly routine, then retesting.

Remember, though, hamstrings are notoriously tight muscle groups, and stretching for flexibility, though important, might not last beyond the day you're exercising. That said, repeatedly stretching these muscles over time, even indirectly during classes like yoga, will show some benefits long-term.

Finally, did you know research shows grip strength is a key indicator of longevity? Your ability to grip and squeeze powerfully has been linked to biological aging and can tell you a lot about overall strength.

Practice these movements as often as you can and retest every few months to see how you're progressing. Plus, let us know how you got on by answering our poll.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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When a Gymshark athlete tells you there are three exercises you should try if you want to build a strong, stable core, you take note. Well, I do at least. That hybrid athlete is none other than Abbie Dennison, and we asked her a little bit about the reason she chose the moves below, plus some tips you can take on board for building strength and muscle in the gym.

Read on to find out more, plus which strength exercises she believes move the needle most in her own training regimen.

If you are currently working with pain, an injury, or any health condition, I advise speaking with a qualified medical professional before starting any new exercises or workout programs.

3 ab exercises recommended by a Gymshark athlete

The moves:

• Alternating v-sits: Lie on your back with arms and legs extended. Engage your core and draw your navel in. Lift your shoulders away from the mat and bring opposite hand and foot to touch in the air. Drive up, reach and pause at the top, then lower onto the mat again and switch arm and leg.
• ⁠Ankle taps: Lie on your back with your knees bent and feet planted. Peel your shoulder blades away from the mat and engage your core. Keep your neck neutral and maintain tension in your stomach. Tap your left hand to your left foot, then your right hand to your right foot.
• Plank pull-throughs: Position a weight to your left side and start in a high plank position with your shoulders stacked directly over your wrists, core engaged and butt aligned with your shoulders. Use your right hand to pull the weight under your body to your right side. Repeat with your left hand over to the left.

As Denison mentions, these three moves tick the boxes for trunk flexion (v-sits), oblique work (ankle taps) and control and stability (pull-throughs), which means you work your core in multiple planes of motion, rather than repeating exercises like sit-ups and crunches that target the abs in similar patterns. This means you're able to build all-round core strength and target more muscle groups, which will improve how you move.

Your core as a whole (but namely the diaphragm, transverse abdominis and internal obliques) works hard during plank isometric muscle contraction. This means you're also improving control and stability during the pull-throughs and teaching your body to maintain tension.

Building a strong core will also help protect your lower back. As Denison mentions, various core muscles support your spine and pelvis and help you transfer force through your upper and lower body. A strong back is crucial for proper posture and alignment.

Finally, these exercises translate. You might not tap your ankles regularly or pull heavy weights under your body, but building deep core strength and stability (rather than just sculpting your abs and external obliques) translates as you need your core to safely drive movement like lifting heavy, climbing, or running.

Denison doesn't give sets, reps, or timings on this, but here's where I take over as a trainer. I recommend performing each for 45-50 seconds, taking a 10-15 second rest, then repeating for 5 rounds. These moves work well as a mini circuit, but try to keep the reps you achieve similar per round.

If you prefer to build them into an existing ab workout, try 3-4 sets of 10-12 reps per side. This workout can be repeated several times a week or built into a wider strength program.

But remember, while targeted ab workouts are great for strengthening your core, resistance training, lifting, sleep quality, plenty of daily movement and a high-protein diet will move the needle most, so try to take a holistic approach to your core training.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Gravel running shoes are on the rise, and the Asics Blazeblast is the latest release to slip into this category of all-terrain sneakers that combine the comfortable cushioning of road shoes with grippy outsoles designed to handle light trails.

In this case, the Blazeblast shares a lot of design features with the popular Asics Novablast road running line, offering a more substantial outsole than both the Asics Novablast 6 and the TR version launched alongside the Asics Novablast 5.

I found it an enjoyable, versatile shoe that proved the ideal companion for a trip away where I didn’t know what surfaces I would be running on, offering comfort and grip on roads and dirt tracks while also being a good walking shoe.

The Blazeblast won’t replace one of the best trail-running shoes for truly tricky terrain, and isn’t quite as lively and fun as top road shoes like the Novablast 6, but it’s a handy jack-of-all-trades that might suit some runners down to the ground.

Asics Blazeblast review: Price and availability

The Asics Blazeblast went on sale in August 2026 and costs $155 in the U.S. and £140 in the U.K., which is the same price as the Asics Novablast 6 road shoe.

It’s a little cheaper than other top gravel/road-to-trail shoes I’ve tested, like the Salomon Aero Glide 4 GRVL and The North Face Altamesa 500 v2.

Asics Blazeblast review: Design and fit

The Blazeblast launched in three colors, including the Black/Sandstorm design I tested, which I think is a pretty good-looking shoe for general use alongside your runs, which is always a handy bonus.

I found the Blazeblast fit me well in my normal running shoe size, the same size I use across the Asics road and trail line-ups.

It weighs 9.7oz for a US men’s size 10, which is pretty light for such a cushioned shoe with a full outsole, even if it’s not a featherweight.

The Blazeblast has an 8mm drop and a high and wide stack of foam in its midsole. The exact stack height specs haven’t been given, but it looks to be over 40mm at the heel and similar to the Novablast road shoe.

Upper

The Blazeblast has a lightweight woven upper that has much more in common with a road running shoe than a trail shoe.

Full trail shoes tend to have a lot of protective overlays to add structure and a firmer toe bumper to guard against stubbed toes, but while the Blazeblast does have a slightly thicker section over the toes, it’s still flexible and soft.

I found the upper comfortable on all my runs, including a 15-miler in warm conditions, and the lack of extra structure and protection wasn’t missed on the gravel trails, dirt paths and roads I ran on.

Midsole

The Blazeblast’s midsole is made from Asics’ FF Blast Max foam, which is the material used for the entirety of the Novablast 5 midsole and most of the Novablast 6.

It’s a soft foam but not so squishy as to be unstable, and gives a little pop off the toes at faster speeds, though it’s not as lively and responsive as the FF Turbo Squared foam Asics added to the forefoot of the Novablast 6.

Outsole

Flip the Blazeblast over, and you’ll find a big difference in its design compared with the Novablast, which is the full AsicsGrip outsole with 2.5mm lugs.

These lugs are quite broad and flat to deliver a smooth ride on roads and flat trails, but give a little extra bite on softer ground and loose surfaces like gravel, while also being more durable than the minimal outsole designs you find on most road shoes these days.

Asics Blazeblast review: Running performance

I’ve used the Asics Blazeblast for a variety of runs on a variety of surfaces during my testing, taking it away as my main holiday walking and running shoe on a summer trip.

For the most part, I’ve run at easy paces on the road, dirt trails and gravel tracks, but I’ve thrown in some faster sections too as part of my regular daily training.

I’m a fan of the Novablast line, and the Blazeblast certainly feels similar to the Novablast 5 in particular. It’s soft and comfortable over long distances, and has a bit of chutzpah when you go through the gears to faster paces, though it’s not a true speedster.

It’s a shame that Asics didn’t opt to replicate the midsole of the Novablast 6 in the Blazeblast, though, because the extra energy return from the FF Turbo Squared foam in the forefoot of the Novablast 6 would have been welcome in the Blazeblast too.

The outsole does provide more grip on light trails than a standard road shoe, but almost more important than the grip is the fact that it will boost the durability of the Blazeblast if you spend a lot of time on gravel paths in particular, which can wear down softer road shoe outsoles quickly.

I wouldn’t opt to take the Blazeblast onto technical trails though. It’s a bit too soft and unstable for jagged rocky paths, and doesn’t have the grip for soft, muddy ground.

Keep it on lighter trails though, and it’s a very enjoyable shoe to cruise around in, and it also performs well on pure road runs in my experience. The outsole still grips and doesn’t really detract from its comfort.

Should you buy the Asics Blazeblast?

The Asics Blazeblast is a really good running shoe and a handy one to have around, but not an absolute essential for me.

Its versatility is a great strength, and if you want one shoe for everything and spend a lot of time on gravel paths, it’s worth considering, but there are more specialized shoes that outperform it.

If you rarely hit the trails, then the Asics Novablast 6 or Hoka Clifton Pro are better cushioned road running shoes for me, with livelier midsole foams. I’ve used them on light trails too, and they work fine there, though won’t be as durable.

Similarly, if you spend all your time on the trails and want a shoe more capable of exploring technical terrain, especially in the mountains, the Hoka Speedgoat 7 would be a better buy.

There are also a couple of all-terrain shoes I personally rate a little more highly than the Blazeblast, namely the Salomon Aero Glide 4 GRVL and The North Face Altamesa 500 v2, both of which have more energetic midsole foams.

I’m excited to see this area of the running shoe market continue to develop, though, as someone who seeks out dirt tracks to run on whenever possible. If the next Blazeblast uses the midsole setup of the Novablast 6, it will be a strong contender for the gravel shoe crown.

The school summer holidays are in full swing, and for me that means a lot of traveling, mostly to visit family members who are very kindly providing childcare while I work.

It’s a fun time, but travel is the enemy of a consistent fitness routine, in my experience. My main sport is running, which is easy enough to keep going wherever you are, but my regular strength sessions fall completely by the wayside when I’m away from home.

My usual strength training schedule consists of a couple of short dumbbell workouts a week, but I don’t want to carry any equipment with me when traveling, so I turn to bodyweight sessions instead.

This 15-minute calisthenics workout from fitness trainer Anna Engelschall (best known as growingannanas on YouTube) is exactly the kind of thing I like to do while traveling.

It doesn’t require any kit or even that much space — you just need room to sidestep while standing and get into a plank position on the floor — and it works muscles all over the body while also getting the heart pumping.

Watch GrowingAnnanas' 15-minute full-body calisthenics workout

The workout contains 15 exercises, each of which you do for 50 seconds before resting for 10 seconds. At the end there’s a 40-second finisher, which I couldn’t do at all; more on that later.

You don’t need any equipment for the session, but if you’re on a hard floor then rolling out a yoga mat will make many of the exercises more comfortable.

I’d say this is an intermediate-level session, and because it contains a lot of push-ups and planks, those worried about putting pressure on their wrists and shoulders might need to adjust those moves.

I slipped in the workout one lunchtime before a run; here’s what I made of it.

It’s more about maintaining strength than building muscle

Maintaining my current fitness is generally my main aim when traveling, rather than going all out to make big strength gains, and this workout fits the bill.

I wasn’t maxing out or finishing any of the moves completely exhausted, but I felt the challenge of each exercise and ended the session confident I’d had a good workout.

Rather than pushing myself in strength sessions while traveling, I find it better to try to stay consistent.

The workout lives up to the full-body tag

It’s not a long workout, but Anna packs in a lot of different moves and each area of the body gets a good workout, with lots of squats and lunges to hit the lower body, push-ups for the upper body, and planks and sit-up variations for the core.

Those looking to really hit their chest, arms and back will probably be better off with a more focused upper-body session, but I enjoyed the full-body approach of this workout.

It’s a fast and sweaty workout

I sometimes enjoy short, slow strength workouts where I don’t even really need to change into gym clothes, but this is definitely one you’re going to sweat during.

The pace is fast, so you pack in a lot of reps and don’t get long breaks; if you’re also doing it in the heat of summer like me, you’ll quickly get your heart pumping. It’s not an all-out HIIT session, but you’ll get some cardio fitness benefits alongside boosting strength.

It focuses on classic moves

In keeping with the back-to-basics theme of the session, you do multiple variations of classic exercises like squats, lunges, push-ups, sit-ups and planks.

This isn’t a workout where you’re going to try all manner of novel moves and challenge your body in new ways; it’s all about hitting the fundamentals hard for a short, effective full-body session.

You might have to pick your own last move

I thought the workout was done after 15 minutes had ticked by, but Anna sprung a surprise with a 40-second crow pose finisher.

For those not acquainted with the crow pose, it involves supporting your entire body on your hands, with your knees resting against your upper arms.

I can do it for a few seconds before falling over, so I switched to a wall sit hold instead to round out my workout.

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When I sat down with Matt Damon's personal trainer to talk about his workout routine for The Odyssey, I wasn't sure how much Gabe Stump, DPT, would reveal.

After all, people would (and do) pay a lot of money to look as lean and jacked as Damon does right now. So I was pleasantly surprised when Stump took me through the details of his workout plan for the actor, whom he's been working with for the last four years.

As a trainer, I'm very familiar with upper-body workouts. Like Damon, I try to get two upper sessions into my weekly routine. Armed with Stump's secrets, I tried Damon's workout plan for myself, and here's what happened.

What is the upper-body workout?

“In an ideal week...We’d do two upper and two lower days, then we’d have a cardio or metabolic day...If we couldn’t get five sessions in, we’d have two full-body days,” Stump reveals when I ask what a typical week looks like. Though, in Hollywood, that can change with a click of the fingers.

On the uppers, they'd hit exercises like the dumbbell bench (press), supported rows, pull-ups, pull-downs, horizontal and vertical press. Lastly, they'd round out with isolation work, like biceps, triceps, flys, reverse flys.

"In a day, we’d be looking at eight movements, mostly staying in that 8-12 range, although sometimes we’d go up to 15. Sometimes we’d go as low as 5-6 (reps) for strength work," Stump tells me.

When I ask how close to failure he had Damon lifting, he tells me they try to keep "two to three reps in reserve."

“I didn’t really want to burn him out on any given workout," he says. Which makes sense, as Stump shares recovery as a key factor, ensuring Damon could get the most from each workout rather than start from a place of fatigue.

After all, you essentially break down muscle fibers through exercise and build them up bigger and stronger through ample rest and protein.

Stump also explains they had pretty basic equipment in Damon's home gym to work with, and on location, it could be even less. For that reason, he stuck to equipment like a trap bar, heavy dumbbells and even some calisthenics.

Finally, I ask what piece of actionable advice any gym-goer should take forward when training toward a fitness goal, and I'm told that something should be repeatable and consistent, meaning 20 minutes three times a week is better than 60 minutes every two weeks. He also encourages those efforts to be close to failure so that you're lifting with maybe two or three reps in reserve.

With this advice in mind, here's an upper-body workout I created for hypertrophy (muscle growth) based on his strength program:

• Superset 1: Dumbbell bench press & diamond push-ups
• Superset 2: Overhead dumbbell press & inverted row
• Superset 3: Supported pull-ups & cable pull-downs
• Superset 4: Biceps curls & triceps dips
• 8-12 reps, 3-4 sets, twice per week.

Here's what happened when I tried it

I've managed to hit this workout twice since programming it based on Stump's workout routine for Damon in the five-month lead-up to filming. I programmed to lift weights close to failure, which I already know how to do for each exercise because I'm familiar with all of them, and I kept rest short between 30 and 60 seconds.

Supersetting is an effective and efficient way to program if you're short on time, as you perform the two exercises back-to-back without rest; this allowed me to work my muscles harder without necessarily needing to lift heavier, as I kept my muscles under tension for longer.

If you're unsure what weight you should be lifting, I highly recommend testing your one-rep max, which is the most you can lift for an exercise for one rep. From here, you can work out what weights you'd need to lift based on a 70-80% (roughly) effort, meaning you have a couple of reps left in reserve, but no more.

It takes some trial and error, but it's well worth doing if you really want to push yourself.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

This was a really nice, well-rounded upper-body resistance program that uses basic compound exercises, working toward failure without overdoing it on the reps or sets. For most people, you probably wouldn't need as many exercises as eight; six would be enough. And given I went heavy with my weights, I stuck with eight reps.

I liked rounding out with the isolation work on my biceps and triceps. If you're short on time, you could remove a superset or the isolation work, given the routine naturally works the biceps during pulling movements and triceps during pushing movements. That said, if you've seen Damon's arms in the movie, you might decide to stick with those curls and dips.

In one session, you're hitting your back and biceps, chest and triceps, while the standing and inverted work will also make your core work hard to stabilize your body during movement.

I came out of this workout sweaty, fully worked and feeling it all over my upper body, with no stone left unturned (or no muscle left untouched, in this case). And yes, those DOMS were full on for the next few days.

I'm a big fan of simple routines, progressively overloaded and functional (pushing and pulling), without being too fancy or overcomplicated. If you fancy giving it a try, let us know how you get on in the comments.

Of course, just a few sessions won't be making a physical difference to my body just yet, but let's see how that changes in a few months!

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• No squats! I just tried this 8-minute chair workout, and it’s perfect for seniors, beginners, and anyone looking to build strength without impact

The best carbon plate running shoes all share the same purpose: to help you run more efficiently at high speeds, but they don’t all do this in the same way.

I love ludicrously light and aggressive super-shoes myself, like the Puma Fast-R Nitro Elite 3 and Asics Metaspeed Sky Tokyo. Still, they’re not the most durable or practical option for anything other than race day, and many runners find them too unstable and uncomfortable for longer events too.

The On Cloudboom Strike 2 is a super-shoe that offers more comfort and stability than its rivals, and even if it’s not the lightest and fastest racer I’ve tested, it still performed well for me across a variety of hard training runs.

It won’t be the perfect racing option for runners seeking the absolute fastest shoe they can strap on, but the balanced ride of the On Cloudboom Strike 2 might hit the spot for marathoners looking for a more controlled ride that’s still fast enough to chase PRs.

On Cloudboom Strike 2 review: Price and availability

The Cloudboom Strike 2 launched in July 2026 and costs $250 in the U.S. and £230 in the U.K., which actually makes it one of the more affordable super-shoes on the market, though you can get cheaper options by shopping for older models in sales.

It’s one of two new On racers, sitting beneath the On Cloudboom Strike 2 LS in the brand’s line-up. The LS version has a one-piece LightSpray upper that makes the shoe considerably lighter, but it’s also considerably more expensive at $310/£300.

On Cloudboom Strike 2 review: Design and fit

The On Cloudboom Strike 2 is currently available in three colors, with bright green and purple designs joining the white and yellow model I tested in the lineup.

I found that the shoe fit me well in my normal running shoe size. It’s a bit tighter around the toes than other On shoes, but you would expect that in a racing shoe. The traditional upper is not as light as On’s LightSpray material, but does allow you to adjust the fit, and some people find the brand’s LightSpray shoes difficult to get on.

My US men’s size 9.5 Cloudboom Strike 2 weighs 7.2oz, and judging by On’s stats, the LS model would be 1-1.5oz lighter than this. The standard shoe is certainly pretty light, but many top carbon racers are under 6oz.

The shoe has a 5mm drop and stack height of 39.5mm at the heel and 34.5mm at the forefoot to match World Athletics regulations, which limit racing shoe stacks to a maximum of 40mm.

Upper

The Cloudboom Strike 2 has an open-weave upper made from quite a stiff material. It’s breathable and lightweight, and I had no problems with comfort during my testing of the shoe.

I’m a fan of On’s LightSpray uppers, which I’ve tested on the original On Cloudboom Strike LS and On Cloudmonster 3 Hyper LS, but they don’t fit every foot perfectly, so the more adjustable design of the standard Cloudboom Strike 2 will create a better fit for some.

Midsole

The Cloudboom Strike 2 has a dual-density midsole that uses two layers of the brand’s springy PEBA-based Helion HF foam that sandwich a curved carbon plate (called a Speedboard here).

That’s all quite standard for a racing shoe, but what is novel about the Cloudboom Strike 2 is the CloudTec Sphere geometry, where channels have been cut into the midsole to increase the rebound you get from the foam.

There’s also a large cutout in the middle of the midsole that runs the length of the shoe and shows off the carbon plate from beneath, which helps to reduce weight.

Outsole

It’s rare to see a lot of rubber on the bottom of a racing shoe, with most brands opting for minimal patches in the heel and forefoot to reduce weight, so it’s a pleasant surprise to see the fuller outsole coverage you get on the Cloudboom Strike 2.

This does add a bit of weight but will improve the durability if you’re using it for a lot of training alongside racing, and the Cloudboom Strike 2 has also gripped well for me throughout testing.

On Cloudboom Strike 2 review: Running performance

I’ve run 45 miles in the On Cloudboom Strike 2 so far, doing a series of workouts in the shoe on the track and road, as well as some light trails. Those workouts have included short, all-out reps and longer stints at my half marathon and marathon race paces.

Most of my runs in the shoe have been fast, since it’s a racing shoe first and foremost, but I also did an easy-to-steady progression run to see how it feels at slower paces.

The ride is more subtle than with many carbon shoes that have very soft, springy foams or highly rockered midsole shapes. The Cloudboom Strike 2 does have a bouncy feel, but it isn’t exaggerated, so it feels a little more natural to run in.

It’s certainly quick, too, and makes holding fast paces feel smooth and controlled. I did a series of 2km reps in the shoe at around 5:15/mile pace and 60-second reps at sub-5/mile pace, and it turns over quickly and gives the added "pop" off the toes you expect from a super-shoe.

That said, it doesn’t feel quite as fast as my favorite super-shoes, which are lighter and more explosive. The Cloudboom Strike 2 is more balanced and feels better than those shoes at slower paces, but for all-out performance I’d opt for something like the Puma Fast-R 3 myself, and I look forward to testing the lighter Cloudboom Strike 2 LS.

However, the more stable, natural feel of the Cloudboom Strike 2, coupled with its extensive outsole, means that it’s a shoe that I’d be happy to use for lots of training as well as racing. I even found it a good option for fast runs on light trails because it’s not as soft and wildly rockered as some rivals.

Should you buy the On Cloudboom Strike 2?

If you just want the fastest super-shoe on the market, I don’t think it’s the On Cloudboom Strike 2. The Puma Fast-R 3 and Asics Metaspeed Sky Tokyo top my list, or the Mizuno Hyperwarp Pure if you’re looking for a short-distance speedster in particular.

I also think the LS version of the shoe will be a speedier option thanks to its lighter upper, even if the midsole and outsole are the same as on the standard Cloudboom Strike 2.

However, if you need a bit more stability and comfort in your racer, and prefer a more natural ride, the Cloudboom Strike 2 is a strong option, alongside the Puma Deviate Nitro Elite 4.

Both shoes are good options for regularly fast training as well as race day, and are at the more affordable end of the super-shoe spectrum, with the On being more comfortable and bouncy, while the Puma is lighter.

The carbon plate shoe market is crowded, but I do think the Cloudboom Strike 2 fits a profile some runners will be looking for, especially for longer events like marathons.

Building strength and range of motion in your body will keep your muscles, joints and ligaments prepared for walks, walking workouts, or other forms of sports and exercises you enjoy. While building strong bones and muscles is your greatest anti-aging tool, mobility is also the hidden secret to longevity; combining both is the weapon you need.

When considering stretching versus mobility for your body, you'll need to decide what it is you want to gain. While stretching may offer you benefits in flexibility, mobility routines will help you increase balance, strength, control and range.

So, walkers, before you next tie up a pair of the best running shoes or walking boots, take 10 minutes out of your day and give this short, bespoke mobility routine a try, suitable for all levels.

Watch: 10-minute mobility routine you can do from home

Ideally, mobility routines will combine some level of strength work with active and dynamic exercises targeted at areas like your shoulders, spine, hips, knees and ankles. You can perform all the moves on the floor if you don't want to use the chair, and you can opt to stick with your bodyweight or add ankle weights, dumbbells, or both.

In the Instagram post above, I use one of the best yoga mats for protecting my joints, especially during kneeling exercises. Remember, people come into exercise at all levels, so you could adjust the reps, sets, or weights to your ability, or even skip out moves that don't feel good for your body.

I recommend starting with 6-8 reps per move on both sides of your body, trying a mix or all of the moves for a quick full-body reset.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises, especially if you find it difficult to get down on the floor.

What are the benefits?

It's a lifelong commitment to keep your muscles and joints functioning, especially after you hit your mid-30s, when muscle mass and strength naturally begin to decline.

Starting your day with gentle movement eases your body into whatever plans you have, whether that's a walk, a workout, or even just busying yourself with life admin. But it's also about maintaining posture and strengthening the muscles, bones and joints of the lower body, which will keep you balanced, agile and mobile as you age.

If you enjoy rambling, walking, hiking, or running, strengthening areas like your hips, lower back, core, glutes and legs will keep you doing what you love for longer. Improving the range of motion around your pelvis will also improve your gait and overall movement mechanics, helping you navigate outdoor terrain more effectively.

The more you move throughout the day, the better, as any movement you can accumulate will contribute toward overall energy expenditure and prevent prolonged sedentary time, a key cause of muscle weakness, poor posture and imbalance. This is known in the fitness industry as Non-Exercise Activity Thermogenesis, or NEAT.

I like to add bands or very light weights to mobility exercises, but I would always recommend focusing on consistently performing the exercises and learning the basics first; progressions can come later.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Walking is a low-impact activity, but it still places stress on your joints, especially if the muscles surrounding them aren't able to properly support them. Rather than just adding more walks to your week, consider two to three strength and mobility sessions that focus on the muscles and joints that power walking, including the hips, glutes, hamstrings, quads, calves and core network.

Balance work that requires you to perform movement on one side of the body at a time will also improve stability, core engagement and proprioception, which is your body's awareness of where it is in space, aiding you to walk better.

Building strength and space in areas like your hip flexors, adductors, abductors and glutes will help stabilize your pelvis and power leg drive as you move around. Of course, strong quads and hamstrings are useful for navigating inclines and declines.

Your core will help you maintain an upright, strong torso position as you move and protect your posture, reducing the likelihood of back pain and injury. Then, there are your calves, which propel forward motion and stabilize your ankles while absorbing stress and shock.

Your calves are also known as the "second heart," helping to push blood up and around the body, so keeping them strong and active will also improve circulation.

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Since taking up Pilates, I've seen an enormous difference in my core muscles, and, combined with my 80/20 approach to a balanced diet, have been noticing better definition in my midsection, too.

My stomach has always been a problem area for me, and I maintain that your diet will move the needle most when it comes to how much muscle definition you show there, as well as other (quite annoying) factors like health conditions, sleep, stress, muscle-building workouts and genetics.

That said, I've been really enjoying programming core workouts recently, and I've been following this five-minute "abs blast" on lunch breaks when I get a spare second from work. It's been helping me maintain core strength outside of the Pilates studio, and it's a must-try if you have back pain or tight hips, as it helps target the muscles responsible for protecting you.

Here it is!

Watch: 5-minute 'abs blast' workout

Who doesn't love a short workout? You can make this five or 10 minutes, or even longer, if you prefer. I've been mostly sticking to one round four to five times per week, but I have also been switching it up with two rounds here and there if I have the time.

I recommend one of the best adjustable dumbbells or just a regular hex dumbbell (pictured below) if you want to stick with one weight.

• Arm raise x kneeling twist: Obliques
• Leg liftovers: Hips and glutes
• Crunch x toe taps: Deep core
• Boat pose x arm raise: Deep core, stabilizers
• Supported side crunches: Obliques
• Routine: 50 seconds on / 10 seconds off. 1+ round

Try to keep the reps similar for each move each round, and work both sides of the body. You have 50 seconds of work and 10 seconds to transition, and you can perform with your bodyweight or using any weight. If you choose more than one round, you could complete the reps on one side only, then change to your other side on the next round.

Each move brings something slightly different to the table.

Arm raises work the fronts of the shoulders, while the rotation of the kneeling twist hits the obliques, which are the muscles located along your waist active during side motions or twisting. This should be a gentle twist, but if you find that the movement still hurts your back, skip it or try reducing the weight first. Most importantly, listen to your body. I find a bend to the elbows helpful, too.

Leg liftovers need core engagement to stabilize your body as you lift your leg up and over the weight, while also strengthening your hips and glutes. For an extra challenge, see if you can take your supporting hand away from the mat and bring both hands to your hips or overhead. Note: this will work your core harder, but might not suit your lower back, so only try this progression if you don't have injuries or concerns.

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Crunches and toe taps are supportive as your lower back rests against the mat throughout. Remember to keep your navel drawn in and breathe expansively against your ribcage to help engage your diaphragm and TVA muscles, or the "deep core" responsible for stability. Keep your gaze soft as you peel your shoulders away from the mat, then lower one or both feet; you'll feel this in your lower abs.

Boat pose is a brilliant isometric exercise for building a strong core, combined with the arm raise to test balance, stability and control while also strengthening your shoulders. I recommend either removing the arm raise or placing one or both feet on the ground for extra support.

Supported side crunches strengthen the obliques as you draw your elbow and knee to touch in the supported side plank position. You could try it from a forearm side plank with both legs away from the mat for an extra challenge. The slower you move with this exercise, the more you'll feel it, so take your time to build control into each rep.

Why it works

This isn't just about hitting your abs, although the rectus abdominis muscles along the front of your stomach are being targeted, but about building deep core strength and working the muscles responsible for protecting your spine, like your hips, glutes and stabilizing muscles.

If you suffer from tight hips or back pain, some (or all) of these moves might be useful for you to try, but if they don't feel good for you, that's okay; stop and rest. As a trainer, I like to work on strengthening the weaker or tighter muscle groups that contribute to injury or pain, so that we can be preventative for the future.

Exercises like sit-ups or seated twists can make pain worse, as the spine is less supported while performing repetitive movements, especially with sit-ups. These create lumbar flexion and extension over and over again.

If you're unsure how to engage your core properly, this short "bracing" routine might be helpful for you before you start the workout. Remember to breathe properly, exhaling when your muscles meet the most resistance and not restricting it to your chest.

I've been hitting this routine weekly, and I'm noticing such a difference in control and endurance. It's supporting me for other workouts and tacks on nicely as a starter or finisher, depending on my mood.

Also remember that training should make you feel good, so if ripped abs isn't the goal, that's great; just focus on what you enjoy about the workout and let us know how you get on below!

More from Tom's Guide

• I teach people to be more mobile in their 60s and 70s: 3 low-impact exercises you should start with
• Forget burpees —the 'Pilates burpee' is beginner-friendly and low-impact (and you’ll love it)
• A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

We often see famous actors take on epic transformations ahead of roles on the big screen. Matt Damon isn't exactly new to exercise; the 55-year-old Academy Award winner was already in pretty good shape, but he's been looking even leaner and subtly jacked ahead of his role in the epic Christopher Nolan adaptation of Homer's The Odyssey.

As a trainer myself, I was intrigued about the work that went into whipping Damon into shape, so I reached out to his trainer, Gabe Stump, DPT, to find out exactly what it takes to achieve his honed and toned physique.

Here's what he revealed.

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• Forget back pain, this low-impact ab workout builds strong abs in just 3 moves
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• No squats! I just tried this 8-minute chair workout, and it’s perfect for seniors, beginners, and anyone looking to build strength without impact

When I first started testing the best treadmills, all I cared about were the biggest specs on the sheet. Things like top speed, max incline, and motor horsepower.

These are all very important, for sure, but having used a variety of home treadmills for long periods over the past decade or so, they’re not the features that have made the biggest impact on my enjoyment of a machine.

When you’re running on a treadmill regularly, it’s all about ease-of-use, and I’ve tested machines that excel on this front, and some that don’t, instead putting barriers up to make it harder to run.

So if I were looking to buy a home treadmill today, there are a few features I’d now consider dealbreakers that wouldn’t have occurred to me before using one regularly for several years.

Here are six questions I’d ask when looking for a treadmill.

How fast does the treadmill start?

If I’ve carved out some time to run, I want to spend that time running, not navigating my way through a series of increasingly annoying sub-menus on a treadmill console or, even worse, having to wait for a software update.

Ideally, a treadmill will have some kind of quick-start option with manual buttons, but if I do have to fire up an app or use the console, it should still take less than 30 seconds to get the belt moving so I can start running.

As someone who often uses a treadmill to fit in a run while my toddler has a nap, time is precious, and too many expensive treadmills in particular throw way too many options and menus at you before you can actually start running.

The Bowflex Treadmill 10 I’ve used for many years is brilliant in many respects, but not this one, and I’ve often started my runs on it in a mild fury at how long it’s taken to get going.

Is it easy to use without an app subscription?

This is tied to my first question because if you have to fire up an app on the treadmill every time you run, it does add time and software updates to the mix.

Beyond the extra time, if your machine relies heavily on an app to function, the odds are you’ll be paying a significant monthly fee to get the most out of it, so it’s important to know what you get from the machine without paying this fee.

If you’re buying something like the Peloton Tread, you’ll go in knowing that the app subscription is a big part of what it offers, but with machines from brands like Bowflex and NordicTrack it’s less clear how reliant they are on the JRNY and iFit apps baked into them.

You could easily end up using a treadmill for five to 10 years, and may well not want to be paying a subscription for all of that time, so check what features you get without subscribing.

Does it have manual controls?

Bright touchscreens that display all your stats and control the treadmill are fantastic at the start of a run, but after 45 minutes of running, they can become harder to use without smearing sweat all over the screen and inadvertently triggering the wrong controls.

Manual controls for speed and incline are a must for me, and ideally there will be some shortcut buttons to certain speed and incline settings you can use for fast changes during interval workouts.

Does it have a truly foldable design and is it portable?

Big treadmills are great if you have a lot of space and never have to move them, but as someone who has twice had to wheel a huge, very heavy treadmill around my neighbourhood with a friend, getting stuck in a narrow alley at one point, it is handy to have a more portable machine.

Also check how foldable the machine actually is, because that term is used a lot and often means you can lift the belt a little bit, which slightly decreases the floor space used by the machine while making it take up more space in every other way.

Many treadmills now fold completely flat, which is fantastic for storing them under something, or even against a wall (do properly secure them to that wall to avoid catastrophe), and also makes them easier to move around the house.

I think it’s actually worth sacrificing in some key areas like top speed or even belt size to get a machine that takes up less space, but that will depend on your situation with how much space you have to play with.

Does it have Bluetooth connectivity for third-party apps?

Lots of treadmills now come with fitness platforms baked in, or partner apps to link to, which is all very well, but I think being able to link the machine with any app you want is important.

For example, I like to use Zwift to track my treadmill runs, and having a treadmill that speaks directly to the app is easier and more accurate than using a footpod or my running watch to send my stats to Zwift.

This kind of Bluetooth connectivity was a very rare feature when I started testing treadmills, but should now come as standard given the amount of training apps out there you might want to link up with.

How large is the running belt?

This is a big feature, and one most people probably know to check, but still worth flagging up. How long and wide is the running belt on the treadmill you’re looking at, because this directly affects how comfortable it is to use the machine regularly.

I’m 6ft tall and a pretty fast runner, but have a fairly short stride length for my height and can get away with using shorter belts, but feeling cramped on a machine, or even anxious about hitting the front or sides of the treadmill, can really wreck the enjoyment of a run.

A small belt is usually the biggest drawback of cheaper, more foldable machines, but you can strike a balance. The most spacious machines offer 60in x 20in belts or bigger, but I’ve been fine running regularly on treadmills with 50-55in long and 17-18in wide belts.

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Lunges and squats are two of the best exercises for building lower body strength and muscle. But if you’ve got certain joint issues, injuries, or mobility concerns, squats and lunges may be off-limits.

In my fifteen years as a certified personal trainer, I’ve worked with lots of clients who can’t squat or lunge. Instead, we do the following four chair exercises that target key lower body muscle groups like the quads, hamstrings, glutes, and hip stabilizers. These moves are also a great option for beginners, and they can be made more challenging by using dumbbells and resistance bands.

If you’ve been told to avoid squats and lunges, or even if you just want some variety in your routine, give these four chair exercises a try.

How to do the four chair exercises

Check in with your doctor before trying any new activity. These exercises are appropriate for most people, but your medical team may recommend alternatives based on your specific health history.

Beginners should consider meeting with a certified personal trainer to learn correct form. A trainer can also modify the exercises as needed and can give you progression options when you’re ready.

Start with one set of 10-12 reps for each exercise, 2-3 times a week. Gradually increase to 2-3 sets of each exercise. You can do one set of each exercise and then start over from the beginning (called a “circuit”), or you can perform all sets of one exercise before starting the next move.

You’ll just need a sturdy chair for this workout. Once the exercises start feeling easy, try holding onto a dumbbell for the chair squats and single-leg sit-to-stand, and use a looped resistance band for the standing glute kickbacks and fire hydrants.

Here’s how to do the exercises:

1. Chair squats

• Stand tall in front of a chair with your feet hip-width apart.
• Engage your core muscles.
• Hinge your hips behind you.
• Bend your knees and lower your hips towards the seat.
• Stand back up.
• Continue for 10-12 reps.

2. Standing glute kickbacks

• Stand behind the back of a chair, resting your hands on the seat back.
• Keep your feet hip-width apart.
• Engage your core muscles.
• Squeeze your left glute and kick your left heel behind you.
• Pause briefly.
• Bring your left foot back to the starting position.
• Continue for 10-12 reps, then repeat on the right side.

3. Fire hydrants

• Stand behind a chair with your feet hip-width apart.
• Rest your hands on the chair’s seat back.
• Engage your core muscles.
• Bend your left knee at a 90-degree angle.
• Rotate your left knee towards the ceiling, bringing your inner thigh parallel to the floor.
• Pause briefly.
• Bring your left knee back to the starting position.
• Continue for 10-12 reps, then repeat on the right side.

4. Single-leg sit to stand

• Stand tall with your feet hip-width apart.
• Lift your right foot off the floor, balancing on your left foot.
• Hinge your hips behind you.
• Bend your left knee and lower your hips to the seat.
• Sit down, then stand back up on your left foot.
• Continue for 10-12 reps, then repeat on the right side.
• If the exercise feels too difficult, hold onto a solid structure for support (like the wall or another chair).

Benefits of the four chair exercises

The exercises in this routine strengthen the quads, hamstrings, hip abductors, hip adductors, glutes, and calves without putting excessive strain on sensitive joints.

Chair squats are a functional move that can help older adults maintain independence as they age. Use of the chair reduces the typical range of motion to a more comfortable level. The chair also gives you a “target” to aim for, promoting better form for strengthening the appropriate muscle groups.

The standing glute kickback strengthens the gluteus maximus and hamstrings, while the fire hydrants strengthen the gluteus medius and gluteus minimus. The chair provides additional stabilizing support.

Single-leg squats (or pistol squats) are an advanced exercise that requires a high degree of lower body strength and mobility. The single-leg sit-to-stand mimics that movement, but is accessible for a much wider range of fitness levels. This move enhances balance and reduces any strength deficits between the left and right sides.

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Need to invest in your first fitness tracker but don’t know where to start? Well, picking up one of the best cheap smartwatches is the best way to understand what you're looking for. You can start to understand your metrics without breaking the bank, and by knowing what data you find most actionable, you can invest in a more advanced model down the line. I think the Xiaomi Smart Band 10 is an ideal entry-level tracker, and it costs just $62.

It’s comfortable to wear all day and all night, water-resistant, and gives very accurate tracking data. The useful companion app is the cherry on top, so you can take in all of your metrics at a glance and use it to make lifestyle changes.

However, some of the data, such as sleep, doesn’t always seem actionable when compared to the feedback and advice I get from the Oura app. The battery life of the Smart Band 10 was also underwhelming, as I couldn’t achieve the advertised 21 days. To find out more about my experience with the wearable, you can keep reading this full Xiaomi Smart Band 10 review.

Xiaomi Smart Band 10 review: Specs

Xiaomi Smart Band 10 review: Price & availability

The Xiaomi Smart Band 10 is available in three different editions. These editions are priced differently and have slightly different designs and materials, but their operation is the same. The standard edition, the Band 10, is available for purchase for $51 on Amazon U.S. and £42 on Amazon U.K. You can pick up this version of the band in three colors, including Midnight Black, Glacier Silver and Mystic Rose.

The version of the watch I tested is the Smart Band 10 Ceramic Edition in Pearl White, which you can purchase on Amazon U.S. for $62 or on Amazon U.K. for £54. You can also purchase a Glimmer Edition of the watch for £69 from the Xiaomi online store, which is available in Glimmer Gold.

This is obviously very cheap for an in-depth fitness tracker compared to well-known models such as the Garmin Venu 4, which starts at $549, or the Apple Watch Ultra 3, which costs $799.

But there are also many cheaper smartwatches and fitness trackers that the Xiaomi Smart Band 10 needs to hold its own against. For example, the Fitbit Air only costs $99 if you want a screen-free tracker. Or the Amazfit Active 3 Premium will only set you back $169 and offers a more Garmin-esque style. We love both of these trackers, so if you’re looking for something more advanced, it could be worth the extra spend.

Xiaomi Smart Band 10 review: Design

After wearing the Xiaomi Smart Band 10 every day, it has seamlessly blended with my accessories and complements most outfits — not just my activewear. I have the Band 10 Ceramic Edition, which is a little heavier than the other models you can purchase at 0.8 ounces, but has the same 1.72-inch AMOLED Touch display. I have small wrists, and the pebble-shaped screen fits perfectly, so this is a great option for anyone with narrower features. It felt secure on my wrist when running.

The Ceramic Edition, which I tested, has a ceramic frame and a fluororubber strap. This was comfortable to wear for the most part, although after I worked out, the strap rubbed slightly. The standard edition of the Band 10 has an aluminum alloy frame and a TPU strap, and the Glimmer Edition has an aluminum alloy frame and a stainless steel and glass crystal strap. The Glimmer Edition certainly looks the most sophisticated option for everyday wear, but practically, the TPU strap of the standard edition will provide the most comfort for workouts.

With a 5ATM durability rating, the Xiaomi Smart Band 10 is water-resistant and can be submerged up to 50 meters. That means you can wear the watch to track activities like swimming, and don’t need to worry about your sweat causing any issues. However, the water resistance is not permanent and may reduce over time, according to Xiaomi — this is the case with almost all tech, as water resistance breaks down eventually, so it isn’t an issue.

Xiaomi Smart Band 10 review: Fitness features

After using the Xiaomi Smart Band 10 to track all of my workouts, I’m impressed by how accurate it is. The watch can track 159 different sports and activities, including card games and board games, which I found very interesting.

It uses a combination of heart rate sensors and a nine-axis motion sensor to track performance. Daily, I wear the Oura Ring 5 to track my movement, and when comparing the data, I can confidently say that the Smart Band 10’s step counting is accurate.

When wearing the Smart Band 10 for running. I appreciated notifications for my splits with a small vibration to keep me on track. The metrics such as heart rate, pace, and distance are clearly displayed on the screen, and even though it’s small, I could still read everything while moving. I was able to pause or stop the workout from my wrist without reaching for my phone, and even paused and skipped my music.

More detailed feedback about your workout can be found in the Mi Fitness companion app, which has your training history and training load. Having these statistics on hand is very useful for managing your training and planning out your future workouts. I used it to plan out my workout days or rest days.

Xiaomi Smart Band 10 review: Health & sleep features

As a girl who is almost unhealthily focused on her readiness and sleep scores, I was impressed by the number of metrics I could track with the Xiaomi Smart Band 10.

Health

First things first. When you get the Smart Band 10, tracking has to be manually enabled for some metrics. Automatically, you get tracking for your heart rate and steps — you know, the basic stuff. But if you want the metrics that give you meaningful insights, you need to head into settings on the Mi Fitness app and enable them.

These tracking metrics include blood oxygen tracking, continuous heart rate tracking, stress monitoring and relax reminders. Again, when comparing my readings to my trusty Oura Ring, there wasn’t much discrepancy. I felt as though I could rely on the Smart Band 10 to give me accurate data post-workout.

Sleep

I was most interested in the sleep tracking on the Smart Band 10. One of the first things I noticed after downloading the app was that after seven nights of sleep, I would be given an animal to suit my sleep personality.

Apparently I am a shark. This means I fall asleep late, sleep very little, and may even sleep while swimming. Not my most glowing analysis.

I like that the app dissects your sleep for analysis, breaking up your deep, light and REM sleep so you can deduce how much rest you actually got. However, I didn’t feel as though I was getting actionable feedback as I do with my Oura Ring or the Amazfit Zepp app. Both of these apps can provide analysis and advice to better your overall health, and I didn’t feel I got that same level of tailored attention from the Mi Fitness app.

Xiaomi Smart Band 10 review: App

The Xiaomi Smart Band 10 is compatible with the Mi Fitness app, which is available to download on Android and iOS devices. The app is very straightforward to use and lays out all of your tracked metrics on the home page.

There are sections in the app for workouts, customizing the watch with digital faces, and your health at a glance. You can delve into all of these sections to get more of an understanding of what they mean and how they are tracked too.

One of my favorite features in the app is the ability to set thresholds for your blood oxygen levels and heart rate spikes and dips when at rest. This is very useful for me as I have an irregular heartbeat, so I like to keep an eye on my heart rate changes throughout the day.

Xiaomi Smart Band 10 review: Battery life

The watch houses a Li-Po 233mAh battery that is charged magnetically with the included cable. Xiaomi says the Smart Band 10 has a battery life of up to 21 days under typical usage, but I was unable to obtain that. In fact, in that time I had to charge the watch twice. When the watch says there are six days of battery remaining, I got just over two. I didn’t mind this, though, as it only takes an hour to fully charge.

Even though I wasn’t able to get the full 21 days of battery life and it was more like seven days, this is far better than the measly 24-hour battery life of the Apple Watch Series 11.

It’s worth noting that if you turn on continuous tracking for blood oxygen and heart rate levels, the battery will drain significantly faster, but I think the trade-off is worth it for in-depth metrics.

Xiaomi Smart Band 10 review: Verdict

The Xiaomi Smart Band 10 is an affordable option if you want a wearable that’s going to accurately track your workouts. The comfortable design makes it ideal for wearing 24/7, so I was able to track my sleep as well as the whole day’s activities. It’s water-resistant too, so it can be used to track swimming or left on when you hit the showers so you don’t misplace it.

The useful companion app is the best thing about this watch, as having all of the metrics displayed in an easily digestible format makes it so much easier to understand your body.

Unfortunately, the battery life isn’t as long as I had hoped. Even when the watch says there are six days of battery remaining, I only got about two. The data also doesn’t feel as actionable as the feedback I get from my Oura Ring, but this is merely a software qualm. The watch itself is great and a decent choice for anyone wanting to start their health tracking journey.

I'm loving the polls at Tom's Guide at the moment because your feedback on what you do and don't like helps me know, as an editor, what I should be writing more or less of.

One poll, featured below, asked: "What's your favorite 'old school' weightlifting exercise?" Here's what you said, and why I'm sort of inclined to agree with you. Have your say below and vote for yours!

What's your favorite "old school" weightlifting exercise?

Here's the results of the top three:

• 1st place: 32%, Arnold press
• 2nd place: 23%, Pullover
• 3rd place: 15%, Bulgarian split squat

Personally, Bulgarian split squats would top my list, but I do love the Arnold press as a personal trainer, and here's why.

The benefits of the Arnold press

The Arnold press is a variation of the traditional dumbbell overhead press made famous by the one and only Arnold Schwarzenegger.

The press variation effectively targets all three shoulder heads — anterior deltoids (front), lateral delts (sides), posterior delts (rear) to build strength and muscle in your shoulders. To do it, you perform an overhead press while turning your palms as you press upward, then lower them back down. This maximizes muscular engagement and time under tension.

That said, it's not for everyone. If you have pre-existing shoulder injuries, exercise caution, as this exercise may further discomfort. Always consult with a qualified healthcare professional before attempting new exercises that you're unsure about.

Not only does this build more well-rounded shoulders, but it can also translate to other shoulder-based exercises, especially overhead lifts. This also allows you to train the lateral and posterior deltoids in one go, which are often neglected during lifts like the bench press and push-ups, which feature heavily in upper-body workouts.

Your core should always be active when lifting weights and exercising in general. That said, the standing Arnold press works the core muscles and improves trunk engagement, as your torso stabilizes your body and improves posture.

You could also perform this exercise seated or kneeling, which will remove any chance of your lower body assisting the movement. For some people, seated variations help align the spine and provide extra support for the back. Personally, I find I can't lift as much weight, and seated or kneeling variations feel a lot harder on my shoulders and core.

Bottom line

You've had your say: the Arnold press gets the nod this time around. It builds strength and muscle in your shoulders and is time-effective for targeting all three deltoid heads in one move. You can progressively overload the exercise as you get stronger, and it's a time-efficient way to build your upper body as part of a wider upper-body strength routine.

Why not add it to your next push and pull day?

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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If your knees feel stiffer than they used to, you're not alone. It's common to notice more aches, tightness and reduced mobility in this area as we age, whether that's after a long walk, first thing in the morning or after sitting down for a while. But rather than dismissing creaky knees as simply “getting older”, we can build daily mobility habits that will keep our knees moving comfortably, in our 60s and beyond.

And it doesn’t require much of our time, either. Leah Upton, Physical Therapist at Recover Physio, says that one exercise, done consistently, can be enough to reduce aches and pains in our knees.

“Heel slides are a simple, low-impact exercise that gently move the knee through its range of motion,” she explains. “They’re a great way to reduce stiffness, improve joint lubrication, and make everyday activities like walking, climbing stairs, and getting out of a chair feel easier.”

If your knees have been bothering you lately, try adding heel slides to your daily routine. They’re a simple, accessible move that can be done easily at home. Below, Upton breaks down how to do heel slides correctly, and a couple of tweaks to make them easier or harder if you need to.

You only need one move to improve stiff knees, according to a physical therapist

How to perform heel slides:

• Lie on your back or sit with your legs extended in front of you.
• Slowly slide your heel towards your glutes, bending your knee as far as is comfortable.
• Pause for 2–3 seconds at the end of the movement.
• Slowly straighten the leg back to the starting position.

Repeat 10–15 repetitions on each leg. Perform 1–3 sets daily, moving smoothly and avoiding sharp pain.

Make it easier:

• Place a rolled-up towel or plastic bag under your heel to reduce friction.
• Perform the exercise on a bed if getting onto the floor is difficult.
• Only bend the knee through a comfortable range.Use a band or belt to assist the movement.

Make it harder:

• Use a resistance band or belt around your foot to gently pull your knee into a greater range of flexion.
• Hold the end position for 5–10 seconds before slowly returning to the start.

The benefits of heel slides

Want to know more about the benefits of heel slides? Below are the results you can expect from adding this low-impact mobility move to your routine.

• Improve knee mobility: Heel slides gently move the knee through its range of motion, helping to reduce stiffness over time.
• Promote joint lubrication: Repeatedly bending and straightening the knee encourages the movement of synovial fluid, which helps lubricate the joint and reduce friction.
• Support everyday movement: Better knee mobility can make daily activities like climbing stairs and getting into bed feel more comfortable.
• Maintain lower-limb flexibility: Although the focus is on the knee, heel slides also gently move the hip and engage the muscles at the front and back of the thigh, helping maintain flexibility throughout the leg.

The bottom line

If your knees have started to feel stiffer with age, adding heel slides to your routine is a simple place to start. They take just a few minutes to do, require no equipment, and can help keep your knees moving comfortably. As with any new exercise, work within a pain-free range of motion and gradually build up as your mobility improves.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
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Squats look simple enough, and they're one of the most popular compound exercises to feature in leg day routines and gym workouts, but they're also very easy to do wrong.

If you're learning how to squat properly, there are specific cues you'll learn to improve your form. Common ones you've probably heard include keeping your back straight, chest proud, core engaged and gaze ahead. But factors such as mobility, injuries, age, muscle imbalances, or even health concerns can impact your ability to squat properly.

A problem I've always had is tight ankles, and I struggle to reach parallel when I squat. For a long time, I blamed it on my hips, but not too long ago, I performed a mobility health test using the Pliability app. It was here that I learned my ankles are the likely issue.

Keen to make improvements to my squat, I committed to a 30-day ankle mobility program called "Fix Your Ankles," which can be found in the app logged as a five-week path. Here are my results.

What is the "Fix Your Ankles" mobility path on Pliability?

First, let me set the scene. Pliability is an app I've been familiar with for a few years now. It's a mobility app that allows you to take a mobility health MOT, then tailor your sessions, build your own programs and even follow paths or collections that interest you. It became a huge hit with the CrossFit community, but has since become popular with anyone interested in boosting recovery.

You can toggle to exercise-specific recovery like Hyrox or golf, filter for pregnancy or post-partum, or even body parts and areas like your hips and ankles or upper and lower body. The options are endless.

Each session you take will allow you to work through alongside a trainer or follow the routine alone with step-by-step instructions for each move. You can tell the app how much time you have and how often you'd like to move to help build a program specific to your needs.

I decided to re-test my mobility using "Take a Mobility Test," which involved performing an overhead squat from three different angles. You can find my results below. As you can see, my ankles were identified as the key area to improve, with my left ankle the most likely to be holding me back.

With that in mind, I chose the "Fix Your Ankles" pathway, which involves three sessions a week for five weeks, ranging from seven to 13 minutes a session.

Sneak peek of three ankle mobility exercises:

Limited mobility or imbalances can cause instability during squats; this could involve a common pelvic tilt called butt winking, low back pain, poor depth, knees caving in, heels lifting, or generally a feeling of limitation or tightness.

The hips, knees and ankles are often the main culprits, although thoracic mobility can also account for problems. A mix of strength work and mobility is often the solution; given I do a lot of both already, I was really interested to know it's my ankles causing the most issues.

Hip and ankle mobility improve motor control, which is key during squats, and also keep joints healthy and injury-free. Ankle instability and tightness increase the chances of your heels lifting during squats, poor knee positioning, or reduced squat depth. It was time for me to start fixing things.

Follow Tom's Guide fitness on Instagram. You can download the Pliability app here with a 7-day free trial.

Despite my love of mobility training, I am guilty of neglecting areas I know need work in favor of ones I enjoy more, like hips. My ankles have been a problem area lurking in the background, and now's the time to turn things around.

I've shot some before-and-after photos for you to see the difference, and I'm pretty shocked by the results. I'm 30 days into the program, so I have a little bit more work to do, but so far, the difference in my ankles and overall range of motion feels totally transformed.

I feel like I have more space to move into, and my ankles feel more open and free without the tightness I could feel before, down the backs of the ankles and along the Achilles tendons.

I plan to continue the routine, and I find the bite-sized chunks of work accessible for me, as I'm often found rushing around and never taking the time out to focus on the more "boring" types of fitness that are very important. This taps into something called exercise snacking, which refers to accumulating exercise during the day to build consistency.

All I had to do was roll out one of the best yoga mats and commit to no more than 10 or so minutes three times a week. The exercises are performed slowly, with control, and are completely guided. Again, though, if you find the commentary annoying, you can just follow the exercises at your own speed in your own time and space.

I also feel like I can get better foot splay as I ground down and press the weight into my feet and heels, which is building stability in the squat, allowing me to lift slightly more weight without feeling like I'm pushing my chest forward or wobbling around. I'd say from a 2/10, I feel I'm at a 5-6/10 with room for improvement still.

Why does this matter? Dorsiflexion of the ankles means your shins can push forward during a squat, which improves balance and helps you stay upright. If you don't have any mobility or flexibility around your ankles, your form will naturally compromise. I notice this because my heels try to lift, which is a clear sign, plus my chest drops forward when I run out of space. Sometimes I also notice my left knee turns in, or I can't reach depth.

I can't wait to see how I feel and look after two months, so watch this space! But as a starting point? I'm impressed with my results so far.

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Now and again, a running shoe comes from nowhere to become a word-of-mouth sensation, and right now there is probably no hotter shoe with highly invested runners than the Dynafish Xiaonian.

Given that many runners will never have even heard of Dynafish, that’s quite different to the last couple of shoes I’ve seen become so popular in the running shoe community, which are the Adidas Adizero Evo SL and the original Asics Superblast.

Those were new lines launched with relatively little hype to become instant favorites that reshaped the running shoe landscape, but were made by two of the biggest brands in the industry, and were available to buy everywhere.

In contrast, the Dynafish Xiaonian comes from an unheralded Chinese brand and until recently was only really possible to get through marketplace sites like AliExpress.

The Xiaonian is now available to buy directly in the US, but only through small retailers like HobbyJogger and ShopNings, and while it’s still good value at $130-$150 through those sites, it’s not as cheap as you can get it through marketplace stores.

I was excited to try the Dyanfish Xiaonian, so I bought it for £97 (around $127) from AliExpress to ship to the UK. The shoe arrived about 10 days later, and it absolutely lived up to the hype.

Here’s why I think it’s one of the best running shoes you can get right now.

It’s extremely light but still highly cushioned

My men’s size 10 Dynafish Xiaonian weighs just 7.6oz despite 41mm of cushioning at the heel and 34mm at the forefoot.

It’s not an extremely stripped-back design, with lots of foam in the midsole, some padding on the upper and generous rubber coverage on the outsole, so the lightweight design doesn’t detract from its comfort as a daily trainer, while making the shoe great for speedwork.

There are very few non-carbon plate racing shoes that offer a similar balance of weight and cushioning, with even other lightweight options I love, like the Adidas Evo SL and Puma Deviate Pure Nitro, being heavier with less foam underfoot.

The foam and rocker deliver a fast ride

The key feature in almost all running shoes is the midsole foam used, and Dynafish has created a winner with the supercritical TPEE material in the Xiaonian.

It’s clearly very light and delivers a high level of energy return during faster runs while also being soft enough to feel comfortable at easy paces.

I also enjoyed the pronounced rocker design on the shoe during my testing, though this might not be for everyone. It really helps to throw you forward with each stride and gives the Xiaonian a smooth feel, especially at fast paces.

It’s as versatile as super-trainers that cost twice as much

I love do-it-all running shoes that excel at a wide range of paces, but you often have to pay big money to get the best all-rounders. The Asics Megablast, Adidas Hyperboost Edge or Asics Superblast 3 are all versatile super-trainers that cost $200 or more, for example.

The Dynafish Xiaonian feels every bit as versatile to me and will set you back at most $150, and likely a lot less, depending on where you get it from.

I’ve done 1km reps in the shoe at sub-5min/mile pace, tempo runs and a whole lot of easy running in the shoe, and it felt great throughout my testing. It’s pretty stable for a lightweight, high-stack shoe too.

I’d say it’s at its best for faster efforts, especially long workouts or progression runs, but the Xiaonian can handle pretty much anything you throw at it.

There’s a full outsole and it’s built to last

It’s fair to say that whenever you come across a bargain in any product area, there’s always a fear that the build quality won’t be up to par, but that’s not the case with the Xiaonian.

I’ve run 60 miles in my pair with no signs of wear and tear, and the feel of the midsole has only improved so far, becoming a little more flexible.

The shoe also has a lot of rubber on the outsole, which is surprising for such a light shoe. Often super-trainers have minimal rubber coverage to reduce weight, but the Xiaonian’s outsole should last and has gripped well for me on roads and light trails.

Should you buy the Dynafish Xiaonian?

If you prefer to stick with more accessible shoes, then the Adidas Evo SL or Puma Deviate Pure Nitro would be good options instead of the Dynafish Xiaonian, and the Evo SL is often on sale these days, so it offers good value.

I expect Chinese shoes from brands like Dynafish and Li-Ning to become more and more popular and indeed more accessible. Steph Curry's mega-deal with Li-Ning will certainly help make them more well-known.

If you're happy to shop through smaller sites or marketplace platforms like AliExpress, the Xiaonian is well worth trying now, though. It's not quite as cheap as it was a few months ago because it's already becoming well-known, but it still undercuts most running shoes while out-performing them.

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I'm a big fan of functional training and accessible but effective workouts. Bang-for-your-buck fitness is my bread and butter, which means you spend less time exercising overall, but still get the many benefits that come from progressive, intentional and consistent training efforts at the correct intensity.

I spend a lot of time explaining to clients that you don't need loads of fancy gym equipment, either, just the right weight selection and kit for the type of workout you want to do. And if you, like me, enjoy resistance training and lifting weights, you can master a full-body workout using just a set of the best dumbbells.

Here's why you can pair it back with just one set of weights, plus a full-body dumbbell workout you can try at home at any level using one or two dumbbells.

Watch: 5-move dumbbell workout that only takes 20 minutes

If you're short on time, you might want to focus on more muscle groups in one session using moves known as compound exercises (ones that work multiple muscles, like push-ups or squats). This means you can train the same muscles several times per week and still hit your workouts two, three, or more times if you wanted to.

If I were rushing through my resistance training for the week, I would try this workout, as it only takes 20 minutes, strengthens your whole body and doesn't require a gym membership. If saving money and time is the goal, here's how to achieve it.

This workout features just five moves and takes 20 minutes. Set a 20-minute timer. Complete 10-12 reps of your first exercise, then rest for the remainder of the minute. On the next minute, complete the next exercise for 10-12 reps, then rest. Continue through the exercises and complete four rounds.

10-12 reps is just a guideline; you're aiming for about 10 seconds of rest each time, so adjust the reps as needed.

• Dumbbell push-up to renegade row: Hold a dumbbell in each hand and start in the push-up position with your shoulders stacked over your wrists and core engaged. Bend your elbows and lower your chest toward the ground to perform a push-up. Press the ground away, extend both arms, then row one dumbbell toward your back pocket, keeping the elbow close to your body. Repeat the row on your other side.
• Dumbbell squat to calf raise: Stand with a weight racked at each shoulder and position your feet roughly shoulder-width apart. Sit your hips back and lower into a deep squat, keeping your chest lifted and back straight. Keep the weight even through your feet. Pause at the bottom, then drive up to stand and lift onto your toes to perform a calf raise. Squeeze your calves at the top, then slowly lower your heels to the ground.
• Dumbbell bear plank pull-through: Start in a tabletop position with a dumbbell to the left side of you. Tuck your toes and lift your knees to hover above the ground. Push away with your hands to create space between your shoulder blades and draw your navel in as you engage your core. Grip the dumbbell with your right hand and drag the dumbbell over to your right side. Now grip the dumbbell with your left hand and drag it back over to the left.
• Dumbbell staggered RDL: Stand with your feet hip-width apart and hold a dumbbell in each hand. Take a small step back with your right foot and raise your heel, creating a kickstand with your back leg. Keep a soft bend in your knees and engage your core. Hinge forward at your hips and send your butt back, lowering the weights to either side of your front leg. Keep your shoulders pulled back and gaze slightly ahead. Pause with a flat back, then drive up to stand. Switch sides.
• Dumbbell swing: Hold a dumbbell in your hands and stand with your feet roughly shoulder-width apart. Pull your shoulders back and down and engage your core. Swing the dumbbell between your legs, hinging forward at your hips and pushing your butt back. A soft knee bend is great, but don't squat. Use your core, glutes and hips to sweep the dumbbell up to your eyeline, then control the weight back between your legs again.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Free weights like barbells and dumbbells are brilliant tools for building strength, power and muscle mass, burning calories, improving cardio fitness, developing coordination and balance and learning key technical lifts and skills.

Both are used in strength programs, cardio workouts, or strength and conditioning routines, and you can lift heavy with either, but you're more likely to save your barbells for maximal lifting, and for many people, dumbbells are more accessible for the home.

I try to program my clients using dumbbells for this reason until we need to work at a much heavier weight or develop a particular technique. I find this particularly beneficial for beginners; when using dumbbells, your weaker side or muscle groups have nowhere to hide — you will lift the weight or fail the lift, and this is a great way to see what areas need improvement or how your form is.

Dumbbell training can work muscles more evenly, and you can also exercise unilaterally (single-sided), which helps develop strength, balance and coordination, specifically in weaker areas that need focus. For example, I have weak rotator cuff muscles, and I really struggle to lift the same weights on my left and right sides. For that reason, I always use dumbbells for upper-body workouts, as using barbells would just mean my right side picking up the slack.

Another reason to love free weights is a more natural range of motion, which is a big tick for functional training. Where machines and barbells might restrict certain movement patterns, dumbbells don't. That said, you won't be able to load as heavily with dumbbells, and you'll also be limited by your grip strength at certain levels.

Bottom line

I recommend dumbbells for beginners new to weightlifting or those building a home gym in a small space.

Dumbbell training provides better range of motion than barbells and gym machines, and is an effective way to build strength, muscle and power. If you notice a significant difference in ability on one side versus another, work with dumbbells at the ability level of your weaker side and gradually increase the weight. Over time, leveling things up will help you avoid injury and pain associated with weak muscles, tightness, or poor posture.

I would aim for a few sets of weights, if you can, for your upper and lower body and core. Otherwise, a medium set is a great place to start, or invest in adjustable dumbbells if you want to have more options. Unilateral training means you'll only need to invest in one weight, which could save you some extra money.

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If you’ve ever hit pause on your fitness goals, you’re not alone. According to the Centers for Disease Control and Prevention, about 1 in 4 adults aged 65 and older get no physical activity or exercise beyond their daily routine. Life gets in the way, whether it’s an injury, a busy schedule, a health setback, or simply feeling unmotivated, and it can keep you from training for months or even years.

The good news is that you don't need a complicated program or heavy weights to start rebuilding strength. Studies show that resistance training helps older adults preserve muscle mass, protect bone density, and maintain the functional strength needed for common daily tasks like carrying groceries, climbing stairs, and getting up from a chair.

And when it comes to rebuilding strength after 65, a pair of dumbbells is one of the most accessible tools for the job. “After a long layoff, the goal isn’t to push hard; it’s to rebuild movement patterns and remind your muscles how to work under load,” says Amanda Capritto, CPT, a certified personal trainer with Garage Gym Reviews. “Starting with a few basic dumbbell exercises lets you rebuild strength gradually while keeping your joints and connective tissue safe.”

Here are four dumbbell exercises that Capritto recommends for rebuilding strength after a long break. If you’re new to working out, recovering from an injury, or managing any health conditions, check with your healthcare provider before starting any new fitness routine.

1. Goblet Squat

Goblet squats train the same movement pattern you use every time you stand up from a chair, couch, or toilet. Plus, holding the weight in front of your chest encourages good posture, which takes pressure off your lower back and helps you move through a controlled range of motion.

How to do it:

• Hold one dumbbell close to your chest with both hands.
• Stand with your feet shoulder-width apart.
• Sit your hips back and bend your knees.
• Lower only as far as feels comfortable.
• Keep your chest upright and your core engaged.
• Press through your feet to stand back up.
• Do two to three sets of 8 to 10 reps, resting for 60 to 90 seconds between sets.

2. Seated Shoulder Press

Pressing overhead keeps your shoulders mobile and strong, which helps make daily tasks like reaching into a cupboard, lifting a bag onto a shelf, or putting on a jacket easier. This exercise targets your shoulders, upper back, and triceps.

How to do it:

• Sit tall in a sturdy chair with a dumbbell in each hand at shoulder height.
• Keep your feet flat on the floor and your core engaged.
• Press the weights overhead without shrugging your shoulders.
• Pause for one to two seconds at the top of the movement.
• Lower them slowly back to shoulder height.
• Aim for two to three sets of 8 to 10 reps with a light, manageable weight that you can lift with proper form. Rest for 60 to 90 seconds between sets.

3. Dumbbell Chest Press

Chest presses build pushing strength in your chest, shoulders, and triceps, which are muscles you rely on for movements like pushing a door open or getting up off the floor. Research suggests that maintaining upper body strength supports independence and functional strength as you age.

How to do it:

• Lie on a bench or the floor with a dumbbell in each hand.
• Plant your feet flat and keep your lower back in a neutral position.
• Start with the weights near your chest, elbows bent.
• Press them straight up until your arms are extended.
• Lower them back down with control.
• Perform two to three sets of 8 to 12 reps, resting for 60 to 90 seconds between sets.

4. Farmer's Carry

Walking while holding weights challenges your core, shoulders, and forearms while improving posture and stability, all of which help with balance and fall prevention as you age. Farmer carries also enhance grip strength, which is linked to better overall health and longevity in older adults.

How to do it:

• Hold a dumbbell in each hand at your sides.
• Stand tall with your shoulders relaxed and your core braced.
• Walk at a comfortable pace while keeping your steps steady.
• Avoid leaning to one side or letting your shoulders round forward.
• Walk for 20 to 30 seconds.
• Repeat for two to three rounds, resting as needed between sets.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

I’ve been doing more stretching in recent months, and not just because I feel a responsibility to practice what I preach. As the years roll by (and they seem to be picking up the pace), stretching becomes increasingly important for better flexibility and balance, and to relieve the pain caused by muscle and joint stiffness. It can also help prevent strains and muscle damage. We should all be stretching at least two or three times a week, if not daily.

Most of us think about our legs and back when it comes to maintaining flexibility and range of motion, but we often neglect our hips. One of the most effective stretches I have done to work this area is the 90/90 hip stretch, so when my editor challenged me to take on the shin box stretch for a week, I felt (once I found out what it was) supremely confident I could do so with little effort. I was, as I so often am with these challenges, effortlessly wrong. When will I learn? Next time. For sure.

What is the shin box stretch?

This dynamic movement targets both internal and external hip rotation. It also works the glutes and the core. The stretch is called the “shin box” because, in start position, your shins form a part of a sort-of box shape, if you squint and use your imagination. It is not, perhaps, the best-named move I have ever performed. Or attempted.

Internal and external hip mobility are crucial for daily activities, as well as sport, and are also important for lumbar spine stability. Given the prevalence of back pain in the US (at any given point, it affects about one quarter of adults), we should all be spending some time on this area.

How do I do it?

Use a mat for this stretch, as it can be hard on the knees, and make sure you have plenty of space.

• Begin by sitting on the mat, with your right leg bent in front of you at a 90-degree angle, with the outside of your leg on the mat (this achieves external rotation).
• Position your left leg on the mat behind you, at the same angle, and in internal rotation (the inside of your leg will be on the mat). You may not be able to achieve the 90-degree angle with one or both legs. Don’t worry about this; just get as close as you comfortably can.
• Face ahead and, with your core and glutes engaged, drive your hips forward to lift your upper body. At the top of the move, your weight will be on your knees, and you should feel a stretch at the front of your hips.
• Return to the start position with control, landing softly on the mat. Repeat five times.
• Keeping your feet in contact with the floor and, sitting tall, switch sides using a windshield-wiper motion so the inside of your right leg and the outside of your left leg are on the floor (you may need to use your arms to achieve this). Repeat the move five times from this position.

I did the shin box stretch every day for a week and this is what I learned

The main thing I learned is that I cannot do it properly. This was the first Tom’s Guide challenge in which I failed to reach a point where I was happy with my form and felt I had improved over the week. I found it extremely difficult to maintain an upright position or switch sides without using my hands to steady myself. With my right leg in external rotation, my torso leaned to the right (albeit slightly), and with my left leg in external rotation, I leaned to the left.

Oddly enough, given my less-than-ideal start position, I found it reasonably easy to rise up onto my knees and lower again, though I did not feel any pleasing stretch from this part of the move, and could not do it from the full 90-degree position. Also, I have rarely felt as clumsy as I did when I switched sides.

I tried this move at home (on a yoga mat), in the gym, and in a hotel room. I was never comfortable, but the extra space and carpeted floor in the hotel room did help… a little.

I don’t know why I found this move so troublesome. My partner, who regularly does yoga, did it with enviable ease, so perhaps I’m not as flexible or as strong through my core as I thought. By the end of the week, I was marginally less awkward, but the move did not sit well with me, nor I with it. Admittedly, I felt some looseness in my hips after my efforts but by no means enough to convince me I should add this one to my list of stretches.

Some moves work… some don’t

I go into all of these challenges with a positive attitude, if not “can-do”, then “will-do, eventually”. I always come away from them with useful information about my strength, flexibility or mobility, and sometimes I’m so impressed with a move that, years later, I still do it (for example, good mornings, a challenge I did in 2022). In a few cases, I’m not unhappy to end the challenge and, once in a rare while, the move simply does not work for me. Such was the case with the shin box stretch. You may find it does the job and becomes part of your stretching routine, but if you try it and it doesn’t appeal, or you’re not yet ready for it (this is considered an advanced move), then simply try something else.

If you want to work on your external hip rotation, try the frog stretch, the clamshell or the butterfly pose. For internal rotation, try the hip sleeper stretch or the half frog, and if you want to work on internal and external rotation at the same time, I highly recommend the 90/90 hip stretch mentioned above.

I would have far preferred to finish the week knowing I had mastered the move, or at least reached a degree of adequacy, but it wasn’t for me. And so, on to the next one. I will definitely be thinking outside the box.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

Whether she's playing Abigail Whistler in "Blade: Trinity" or starring in the Amazon Prime thriller "The Better Sister," there's no denying Jessica Biel takes her training seriously, even while juggling Hollywood with life as a mom of two.

In fact, her personal trainer of more than 10 years, Ben Bruno, describes her as a "bona fide badass in the gym," and after watching the pair train together on Instagram, it's hard to disagree. Biel trains hard. Her workouts are refreshingly unfiltered and, above all, incredibly effective.

One routine that particularly caught my eye was her go-to full-body dumbbell complex. It's quick, brutal and, best of all, takes around 25 minutes from warm-up to finish.

If you've ever tried a dumbbell complex, you'll know they aren't pretty, but they’re effective, combining strength training with a serious cardiovascular challenge. As a busy mom of two and the proud owner of a pair of adjustable dumbbells, I couldn't resist giving it a go. Here's why, and what happened when I did.

What is Jessica Biel's dumbbell complex?

Rather than doing standard strength training or just training one muscle group at a time, Biel does a dumbbell complex. “The name makes it seem complicated, but it's actually really simple,” says Bruno.

“It's just four exercises done in succession without putting the dumbbells down, and those four moves cover the whole body and jack your heart rate up for some cardio. So, it's a great option for when you're short on time and energy.”

And it makes sense: you're moving from one exercise to the next without resting, so your muscles stay under constant tension while your heart rate continues to climb. The result is a workout that feels like a hybrid of strength training and cardio. Best of all, you only need a pair of dumbbells.

According to Bruno, Biel performs three to four rounds after a short warm-up. As for weight, she’ll start with 10lb dumbbells for the opening rounds, then progresses to 15lb, while Bruno occasionally encourages her to tackle the final round with 20lb dumbbells.

“We'll hit the weights about twice a week, sometimes three… and then she'll try to do some Pilates and cardio as well.”

Perform each exercise back-to-back without putting the dumbbells down, then rest for 60-90 seconds and repeat the sequence for three to four rounds.

1. Single-arm alternating shoulder press

Reps: 10 (5 each arm)

Benefits: The single-arm shoulder press strengthens your shoulders, triceps and upper back while forcing your core to work harder to keep your torso stable. Pressing one arm at a time also helps improve balance, coordination and shoulder stability.

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing forward.
• Brace your core and keep a slight bend in your knees.
• Press both dumbbells overhead so your arms are fully extended.
• Lower your right dumbbell back to shoulder height with control, then press it overhead again.
• Repeat on the opposite side and continue alternating until you've completed all your reps.

2. Alternating reverse lunge

Reps: 10 (5 each side)

Benefits: Reverse lunges are one of the best lower-body exercises for strengthening your glutes, quads and hamstrings while also challenging your balance, coordination and core stability.

Stepping backward places less stress on the knees than a forward lunge, making it a great option for many exercisers.

• Stand tall with your feet together, holding a dumbbell in each hand at shoulder height.
• Brace your core, then step your right foot backward into a lunge, lowering until both knees are bent to roughly 90 degrees and your back knee hovers just above the floor.
• Drive through your front heel to return to the starting position.
• Repeat on the opposite side.

3. Split stance row

Reps: 5 each leg

Benefits: Split stance rows strengthen your upper back, shoulders and arms while challenging your balance and core stability. The staggered stance forces your glutes, legs and core to work harder to keep you stable throughout the movement, making it a highly effective exercise for improving posture and balance.

• Stand with your feet about hip-width apart, holding a dumbbell in each hand.
• Step your left foot back into a split stance and hinge forward from your hips, keeping your back flat and chest lifted.
• Pull the dumbbells toward your lower ribs by driving your elbows backward and squeezing your shoulder blades together.
• Pause briefly, then lower the dumbbells back to the starting position.
• Complete all your reps and switch legs.

4. Single-leg RDL

Reps: 5 each leg

Benefits: The single-leg Romanian deadlift develops strength in your glutes, hamstrings and core while improving balance, coordination and hip stability. Training one leg at a time also helps identify and correct strength imbalances, making it an excellent exercise for building functional lower-body strength.

• Start in a split stance with most of your weight on your front leg. Keep a slight bend in both knees and use your back foot as a kickstand for balance.
• Brace your core, keep your hips and shoulders facing forward, then hinge at your hips by pushing them backward until you feel a stretch through your front hamstring and glute.
• Allow the dumbbells to travel down the front of your working leg, keeping them close to your body throughout the movement.
• Drive through your front foot to return to the starting position. Remember to switch sides.

Bottom line: What happened when I tried the workout

At first glance, four exercises don't sound like much, but by the end of the first round, and a total of 40 reps without putting the dumbbells down, I'd changed my mind.

Because there's no downtime between each move, my heart rate climbed surprisingly quickly, and my grip and forearms clung on for dear life. I also noticed that my shoulders were working continuously, while my legs, glutes and hamstrings were working from the lunges, single-leg Romanian deadlifts and also stabilizing my body during the split stance rows.

The clever part is that because each movement flows naturally into the next, there's next to no wasted time. Instead of changing equipment or resting between sets, you simply keep moving. By the third round I was breathing hard enough that it genuinely felt as though I'd squeezed both a weights workout and a cardio session into one.

One of the biggest barriers to strength training is finding the time, but this workout removes that excuse. In around 25 minutes, I'd trained my legs, back, shoulders, arms and core while also getting my heart rate high.

It's also incredibly easy to adapt. If you're new to dumbbell complexes, start with lighter weights and focus on mastering your technique. As you get stronger, gradually increase the load rather than rushing through the reps.

And while this routine alone won't build Jessica Biel's physique, it's easy to see why she keeps coming back to it. By combining compound exercises into a continuous sequence, it trains almost every major muscle group, with a particular emphasis on the glutes, shoulders and core.

It's also efficient, challenging and refreshingly uncomplicated, which are qualities that aren't always easy to find in celebrity workouts, which is exactly why I'll happily keep it in my weekly training routine.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Not everyone can, or wants, to squat. It might be down to mobility, an injury, or a preference, but you perhaps want to build lower-body strength and work your hips, glutes, quads and hamstrings hard, without repeatedly bending your knees and moving up and down. You still can.

Enter a variation on the popular wall sit that I wish all my clients would do as they get older. It's low-impact, which is great news if your knees don't get on with front squats, back squats, or any other squat variation for that matter.

Below, I cover a few of the many benefits you can expect, plus the variation I love most. You don't need weights, but I like to use one of the best adjustable dumbbells.

Watch: Single-leg wall sit with dumbbell

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting this exercise, especially if you find it difficult to bend or kneel.

• Stand with your back against a wall so that your spine is supported from top to bottom. You can hold a weight if you'd like.
• Step your feet out in front of you, engage your core, then slide your butt down and lower into a squat position, pressing into the wall lightly.
• Lower until your thighs are at least parallel to the ground below, knees stacked over heels and hips aligned with knees.
• Stay here, or raise one leg into the air, keeping your hips level and square.
• If you're using a weight, rest it against the thigh of your supporting leg.
• Hold, then switch sides.

How long you stay here depends on your ability to hold the single-leg wall sit with good form. Try anything from 20 to 30 seconds and build. I recommend 3-4 sets.

What are the benefits?

Some people are blessed with healthy joints and may never decide to try the wall sit, but for others, it's a fantastic way to access a squat hold without the impact.

Wall sits, also known as wall squats, target your quads using isometric contraction, which builds strength without any movement, meaning the muscles aren't going through flexion or extension repeatedly. This exercise also activates the glutes, core, hips, hamstrings and calves.

Avoid letting your knees push too far over your ankles, as this will make it less effective on your quads and may put more pressure on your knees. Keep your core engaged and your weight in your heels, not in your toes. To stand, press back into your heels and slide your back up the wall until you are s

This bodyweight exercise is especially great for runners, those who are currently rehabbing an injury, or anyone building up to squats. By activating the slow-twitch muscle fibers, you’re helping build endurance with or without load, but it won’t help you grow your muscles (that would require overload), so if your goal is muscle growth, consider other squat alternatives.

Unlike a squat, where you have periods of work and rest, during a wall sit, you’re keeping your muscles under tension; this is known as time under tension. Try to keep your stomach braced and breathe expansively, drawing your ribcage outward to help engage your core, diaphragm and pelvic floor. You may get some trembling, which is completely normal.

Once you feel comfortable, lift a leg; this challenges balance and stability as your body must maintain the tall, upright position, and it will feel a lot harder as you place your weight into one side at a time, known as unilateral training.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
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Recently, I spoke with a friend of mine, and I was surprised to hear he dedicates almost a whole gym session to what he calls "Arms and Farms," which translates as arm and shoulder exercises and the farmer's carry.

It makes sense to work your shoulders and arms in one workout, and it's smart to pair this with the farmer's carry. Still, if you're short on time, you might want to focus on more muscle groups in one session using moves known as compound exercises (ones that work multiple muscles, like push-ups or squats). Thankfully, the farmer's carry, or farmer's walk, does that, as it works almost your entire body.

If I were rushing through my resistance training for the week, I would pick this exact exercise to work my upper and lower body and core muscles. Here's why, plus the benefits.

How to do the farmer's carry

• Stand with your feet hip-width apart and two kettlebells placed on either side of your feet. You could also use a trap bar, dumbbells, or similar.
• Bend your knees and lower into a squat, keep your chest lifted and the weight evenly distributed across your feet. Look ahead with a flat back
• Grip both kettlebells, engage your core and set your shoulders back and down
• Push through your heels to stand. Begin walking without leaning forward, backward or to one side.
• Contract as many muscles as possible and pull your shoulder blades together to prevent hunching. Stand tall as you walk while keeping a firm grip on the weights. 
• Try 2-3 sets or accumulate as much distance or time as possible against a time cap or rep target.

Why you should try the farmer's carry this week

The farmer’s carry works your shoulders and core hard, but it also works your legs, glutes, back, arms and chest. If you load heavy and walk slowly, you can tap more into strength, whereas opting for lighter, faster will raise your heart rate.

This is one of the most functional strength exercises out there because it closely mimics carrying something heavy, like your groceries, while walking. You can also scale the exercise to hold a weight overhead or to load one side at a time; the former will challenge your upper body and balance more, whereas single-sided loading tests anti-rotation and stability.

You could walk across flat ground, uphill or upstairs to work your lower body harder, or test endurance by walking for longer distances.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

As you get older, building stronger bones, joints and muscles becomes even more important; the farmer's carry contributes toward this using a process called bone loading, which means putting bones under stress (the good kind) to stimulate bone growth. Consistently performing weighted walking exercises like this will help prevent age-related injuries associated with falls or balance.

If you're a beginner, the exercise can be scaled to any difficulty, depending on your current fitness or posture. A very slight forward lean during uphill efforts can help engage your glutes, which will protect your lower back, but try to avoid excessive leaning, especially on flat ground.

You could choose free weights like kettlebells or dumbbells, or opt for groceries or filling water bottles if you don’t have access to weights. I know some of my clients like to use a trap bar with weights loaded on either side, as it helps them drive through their legs without straining the lower back so much.

Why not give this move a try and let us know how you get on in the comments.

More from Tom's Guide

• The caterpillar walk is considered the 'gold standard' for lower body mobility and flexibility — here's how to do it
• Forget running — this 20-minute walking workout fires up your metabolism and builds functional strength
• I did the Frankenstein walk to strengthen my hip flexors and build core stability: here’s what happened after a week

We love a poll at Tom's Guide, as it helps us to understand you (our readers) much better, so we can give you more (or less) of what you do (or don't) want.

One poll that recently caught my attention, featured below, asked readers: "Which fitness tracking metrics do you trust the least?" Here's what you said, and why you're definitely on the right track when strapping on one of the best fitness trackers for your workout.

Which fitness tracking metrics do you trust the least?

Here's the results of the top three:

• 1st place: 45%, calories burned
• 2nd place: 21%, heart rate
• 3rd place: 13%, distance

You guys are right to not trust the calorie burn totals on your fitness trackers, and here's a little more on why.

Why calorie burn isn't too accurate on fitness trackers

Calorie burn is very person-specific and varies depending on multiple factors, from lifestyle choices, sex, weight, activity levels, to genetics or health conditions. So before we get into it, if anyone online touts a high-calorie burn workout, I, as a trainer myself, would run a mile.

To test it out myself not long ago, I pressed play on a 500-calorie HIIT workout, and I wasn't even close to the target.

There are several ways to calculate the calories burned during a workout, which I'll briefly summarize below, but your best bet would be to get hooked up in a lab setting, where monitoring would be the gold standard.

• Calorie calculators: These use MET value charts to estimate how much energy a person could burn during different workouts, but these are standardized across the board.
• Fitness trackers and the best running watches: These track calorie burn by looking at your personal details (age and weight, for example), workout type and factors like heart rate, workout length and oxygen consumption. They’ll estimate VO2 max and expected energy expenditure.
• Chest strap heart rate monitors: I'd say these are your best bet for more accurate data. They look at the effort it takes for an individual to do a workout based on heart rate and assess calories you’re likely to burn. Most devices are still only an estimate, though some do better than others based on the wealth of data they have to crunch.

Ideally, you’ll need to find out your basal metabolic rate (BMR) — how many calories your body requires to get through the day — and total daily energy expenditure (TDEE), which refers to how many calories you expend outside of "dedicated" exercise bouts, to help determine likely calorie burn during the day.

There are methods to help you calculate BMR and TDEE, but, as mentioned, visiting a doctor, lab, or sports clinic will help you get more accurate BMR and body mass readings. I'd also recommend measuring your VO2 max and maximum heart rate.

Now, you could go through all of this to find out likely calorie burn, but if you, like me, enjoy training different ways, you're looking at a wide range of calorie burn depending on your activity. And, really, who cares?

Bottom line

I always tell my clients that calorie burn during workouts only determines a very small amount of overall energy expenditure and doesn't really tell you much about your health, fitness, or longevity.

Firstly, your diet moves the needle the most in terms of fat loss or muscle gain. And other areas of your fitness, recovery and health, like Heart Rate Variance (HRV), steps taken, sleep quality, stress, sedentary time and workout intensity, are much more important metrics to look at for your overall health and the likelihood of developing health conditions in the long term.

The best advice I can give is to use calorie burn as an estimate and focus attention on other goals — building strength, increasing muscle mass (which is more metabolically active) and, most importantly, feeling good during and after workouts.

Calorie burn should never really be the focus, so I'm glad to see Tom's Guide readers are wary!

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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I run marathons for fun, and spend most of the day sitting down behind my desk, writing about how you shouldn’t spend hours sitting down for Tom’s Guide — if I didn’t have tight hips, I’d be superhuman.

A few years ago, when my sciatica was really bad, a physiotherapist told me to do the figure-four stretch every day to help relieve tight hips and target the piriformis — the deep hip rotator that sits directly over the sciatic nerve.

Since then, I’ve done the figure-four stretch every single day, and it’s changed my life for the better. Read on to find out more about this wonder stretch for tight hips.

How to do the figure-four stretch

The figure-four stretch, also known as the supine pigeon pose, is one of the most effective movements for opening the hips and relieving lower back tension. Here’s how to do it:

• Lie down on your exercise mat, with your knees bent and your feet flat on the floor.
• Take both legs up to a tabletop position, so they are both bent at 90 degrees, then cross your right ankle over your left thigh, just above the knee, forming a “figure four” shape.
• Keep your right foot flexed to protect your knee.
• Hold onto your left leg, interlocking your fingers behind your thigh.
• You should feel a stretch in your right glute and outer hip.
• Hold for 20 to 30 seconds, breathing deeply, then switch sides.

What are the form mistakes to look out for?

This is a gentle stretch, so if you feel any pain while holding it, stop and seek advice from a physiotherapist or PT. When holding the stretch, keep the crossed foot flexed to engage the muscles around the ankle and the knee, and protect the ligaments.

Keep your head and neck flat against the floor as you reach for your thigh. If you can’t reach without your head peeling off the floor, place a pillow or block under your head so that your neck stays neutral.

You also want to avoid your back arching in this move. Press your tailbone gently down as you hold the figure-four stretch — this will intensify the stretch into your hip, as well as protect your spine.

What are the benefits?

If, like me, you suffer from sciatica, this is one of the best stretches to add to your routine, as it targets the piriformis. This is a deep hip rotator that sits directly over the sciatic nerve. When it is tight, it can compress or irritate the nerve. The stretch lengthens this deep muscle and takes the pressure off the sciatic nerve.

If your glutes and hip rotators are tight, they can pull on your pelvis, straining your lower back muscles. By unlocking the hip muscles, you can relieve this tension. Plus, compared to stretches like pigeon pose, because you perform this one lying down on your back, you won’t put strain on your spine while stretching.

As well as helping you feel more comfortable, you’ll also be working on your overall hip mobility and range of motion during this stretch, which can help during squats, lunges, and deadlifts.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

Stretching your hips is a great way to boost short-term flexibility and relax muscles after a workout, but is it the best way to increase hip mobility or build hip strength in the long term? Unlikely.

When considering stretching versus mobility for your body, you'll need to decide what it is you want to gain from the practice. If you want to relax by holding a stretch to relieve muscle tightness, sure, you might add the best hip stretches to your cool-downs after all your hard work.

But if you want to get your hips moving more freely and your joints to feel more robust, mobility exercises could be your best bet.

Combining the two might work for you, but often, when speaking with clients, they'll mistake where they actually feel tight or limited during workouts, and it might be more to do with movement mechanics than the muscles themselves. And often enough, stretching only provides a short term benefit for tightness.

Mobility isn't sexy in the way that lifting heavy weights or running ultramarathons are. Still, these three moves, performed regularly, alongside a more complete mobility program, will help you continue doing what you love for longer. Give them a try.

Watch: 3 low-impact exercises you can try for hip mobility at home

Consistent mobility routines can be microdosed into your week, so don't feel pressured to spend 30 minutes or more on them. Ideally, you'll combine strength work with mobility drills, perhaps just using your bodyweight, or adding a set of resistance bands or ankle weights if you feel ready.

These tried-and-tested low-impact exercises can be performed at home using just one of the best yoga mats or exercise mats with padding. Dumbbells optional.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises, especially if you find it difficult to get down on the floor.

• Up and overs: The dumbbell is entirely optional. If you use one, place it in front of you on a setting of your choice. Kneel on your left knee and extend your right leg away from you. Support your bodyweight with your left arm and place your right hand on your hip. With control, squeeze your glutes and lift your right leg up and over the dumbbell, tap the toes, then reverse the motion back over. Repeat for 6-8 reps per side x 2 sets.
• Standing circles: Again, the dumbbell is optional. Stand with your feet hip-width apart and hands on hips. Lift your right foot off the ground and begin circling it around the dumbbell in both directions. Avoid arching your back, pushing your hips forward, or twisting your body to one side. Repeat for 6-8 reps per side x 2 sets.
• Sumo squat taps: Stand with your feet wider than shoulder-width and (again, optional) place a dumbbell just behind you on a setting of your choice. Engage your core muscles, then send your hips back and lower into a deep squat, keeping your back straight and chest proud. Raise your arms as you lower down and try to tap the dumbbell with your butt. Pause, then drive upward to stand. Repeat for 6-8 reps per side x 2 sets.

What are the benefits?

Some people are blessed with healthy hips all through life. For others, it's a lifelong commitment to keeping them functioning.

Here are some benefits of these exercises.

Up and overs: Lifting your leg up and over an obstacle with one leg extended laterally challenges your gluteus medius muscles. These muscles help abduct the hip joint. You'll also feel a deep stretch along the inner thighs, or the adductors. I find this an effective stretchy opener, but it also teaches me to switch on my glutes and core to help lift my leg with control, so try to move slowly in both directions. If you experience cramping, see if bending your knee a little helps. You could also hold a dumbbell to your leg or wear ankle weights to progress this exercise.

Standing circles: Circling out the hips is a popular way to warm up the joints and muscles before exercise, but how often do you measure the distance your leg travels? You could use anything here, but moving your leg in more expansive circles in both directions will challenge your balance and stability and keep your movements consistent. Play around with it and see if you can close your eyes, too.

Sumo squats: Not an obvious choice for hip mobility, but the wide stance engages your gluteus medius muscles and stretches the groin and adductors; you'll also notice you can drop a little deeper into the squat. Focus on lifting your chest and drawing your butt down. This is a great exercise for building lower-body strength, so take a moment to pause at the bottom and drive upward with power. See if you can hold a weight overhead or to your chest as a progression. You could also use a small dumbbell and challenge your squat depth.

The more you move throughout the day, the better, as any movement you can accumulate will contribute toward overall energy expenditure and prevent prolonged sedentary time, a key cause of muscle weakness, poor posture and imbalance.

I like to add bands or very light weights to mobility exercises so that I combine movement, strength and control. This type of movement is also great for fascia, ligaments and joints; however, I would always recommend focusing on consistency and the basics first, as the progressions can come later.

Control is essential, so prioritize your form and range of motion (how far you move into the exercises and your speed). Give these a try, and let us know how you get on in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
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I've been wearing the Garmin Cirqa screen- and subscription-free fitness tracker for over two weeks, and I'm a fan. Reasonably comfortable, customizable, long-lasting, and accurate, the Garmin Cirqa is easily one of the best fitness trackers in 2026.

Garmin officially entered the no-screen fitness tracker/band wars in July with the launch of the $199 Cirqa, but how does it compare to its biggest competitors?

While the popular $99 Fitbit Air is aimed at enthusiasts and the subscription-only Whoop 5.0 is geared more toward hardcore athletes, the Garmin Cirqa strikes a balance between the two in terms of features, cost, and specs. That's a good thing.

The question is, has Garmin carved out enough of a niche between the entry-level Air and top-tier Whoop for the Cirqa to succeed? I sure think so. Read on to find out why.

Garmin Cirqa: Cheat sheet

• Price: $199 with core feature subscription-free; the optional Garmin Connect+ plan is $6.99 a month or $69.99 a year
• Design: Screen-free, the Cirqa is a lightweight, plastic fitness tracker with a single button, haptic feedback, and... that's it; it's bigger and heavier than the Fitbit Air but more wrist-friendly than the Whoop 5.0
• Health features: Comprehensive sleep reports, women's health tracking (with support for the Natural Cycles app), 24/7 heart rate monitoring, Sp02 readings, jet lag advisor
• Fitness features: Supports 80+ workout types with support for auto-workout tracking for popular exercises; users can manually start and stop a workout using a customizable physical button
• Battery life: Up to ten days of battery per charge, a little less than the Whoop 5.0 (14 days) but more than the Fitbit Air (7 days)

Garmin Cirqa: Versus competition

Garmin Cirqa value: 3.5/5

• More affordable than Whoop but twice the price of the Fitbit Air
• Core features and insights are subscription-free
• An optional Connect+ plan is $6.99 monthly or $69.99 annually, cheaper than Google Health Premium
• Garmin Cirqa accessories are pricey; extra straps start at $50

Similar to the Fitbit Air, the Garmin Cirqa is a one-and-done affair in terms of cost. Once you have it, all of the core health and fitness features are yours to use without the need to ever pony up for a subscription.

In terms of value, had Google not launched the Fitbit Air a few months before the Garmin Cirqa's debut, Garmin's screen-free wearable would hands down be my go-to budget-friendly alternative to the Whoop 5.0. I also probably would have scored it a 4.5 or even 5/5 for value.

Unfortunately for Garmin, the Fitbit Air does exist. And while the $199 Garmin Cirqa is certainly affordable for a modern Garmin wearable, it's still twice the cost of its Google rival.

Like the best Fitbits, users can unlock additional holistic insights and personalized training advice for a recurring fee. The Garmin Connect+ plan is $6.99 monthly or $69.99 annually. That's a better value than the Google Health Premium plan for the Fitbit Air, which will set you back $9.99 a month or $99 a year.

Whoop takes a different approach entirely to pricing, where users get the device itself on the house but pay a much higher annual subscription cost ranging from $199 to $359 depending on your tier.

Ultimately, the Garmin Cirqa is more affordable than the Whoop 5.0 but pricier than the Fitbit Air. Still, for $199, and with the vast majority of insights you’ll care about being free, the Cirqa is still a good bang-for-the-buck. After all, the cheapest current Garmin watch with equivalent features to the Cirqa is the Vivioactive 6, which costs $100 more.

That said, I'm knocking half a point off the value score because, unlike Google, which sells additional Air straps starting at $35, accessory straps for the Garmin Cirqa start at a whopping $50.

Garmin Cirqa design and comfort: 3.5/5

• Not as small or comfortable as the Fitbit Air, but lighter and comfier than the Whoop 5.0
• The Cirqa strap takes some time to break in; unfortunately, it also seems to retain moisture
• Proprietary strap design is annoying to remove/attach
• Customizable onboard button to start/stop workouts with haptic feedback to confirm your selection
• 50 meters of water resistance is a match with the Fitbit Air and better than the Whoop 5.0

The Garmin Cirqa is bigger and heavier than the Fitbit Air, with a noticeably wider strap (24 mm vs 18 mm). Compared to the Whoop 5.0, it's roughly the same shape and size, but a whole lot lighter. Depending on your preference, the Cirqa is designed to be worn either around the wrist or your upper arm.

The included fabric strap is a tad scratchy for my liking, but it does seem to be softening up a bit with wear. That said, unlike the cloth straps for the Fitbit Air, the Cirqa strap seems to retain water rather than dry quickly.

Removing the strap, should you choose to fork over $50 or more for an additional one, is a pain in the butt. While the Fitbit Air pops right out of its strap, I had to use a dedicated watch spring bar tool to get the job done on the Cirqa. The spring bars are also an oddly thin length, limiting third-party strap options.

Like the Whoop 5.0 and Fitbit Air, the device itself — a plastic case with a sensor array, status lamp and single button — is protected by the strap. Water resistance is 50 meters, the same as the Fitbit Air, but better than the Whoop 5.0, which is rated at just 10 meters.

As expected, the Garmin Cirqa easily survived thirty minutes submerged in a foot of water.

One thing that really sets the Cirqa apart from the competition, design-wise, is the inclusion of a single physical button on the side of the tracker used to start and stop a workout. Users can customize exactly what that workout is in the Connect app.

When pressed, an onboard vibration motor provides haptic feedback confirming that your workout has begun. Another buzz happens when you end a workout.

The button has additional functions: A triple-press forces the Cirqa into pairing mode, while a press-and-hold turns on the broadcast heart rate feature. Unfortunately, at this time, additional customization options for these actions are limited, but I'm hopeful Garmin will expand what they can do soon.

Garmin Cirqa health tracking: 4.5/5

• Garmin's sleep reports are highly detailed, with lots of unique and actionable insights and metrics
• In terms of tracking sleep duration, stages, and heart rate, the Cirqa and Air perform similarly well
• Heart rate tracking is nearly as accurate as a dedicated chest-mounted heart rate monitor, despite the Cirqa not using Garmin's latest/greatest sensor array
• The Cirqa works with the popular Natural Cycles women's health app; an onboard skin temp sensor helps track ovulation cycles

Sleep and women's health insights

Garmin smartwatches and wearables offer some of the most comprehensive, subscription-free sleep insights around. And even though the Cirqa is not FDA-approved to detect potential signs of sleep apnea, it does monitor your breathing while you snooze, along with your heart rate, body temperature, and movement.

Users are greeted each morning with a numeric sleep score out of 100, along with detailed insights into sleep cycles, disturbances, and more. The Cirqa also boasts a skin temperature sensor, which is used for both women's health tracking and early illness detection.

I wore the Garmin Cirqa every night for over two weeks, including a week-long period where I wore the Fitbit Air on the opposite wrist. After one fairly average (my rating) night of rest, both wearables reported similar sleep durations — 7:02 for the Garmin and 6:45 for the Fitbit — and nearly the same sleep score: 82 for the Garmin and 83 for the Fitbit.

My average resting heart rate was also a near-match between the two: 60 bpm for the Cirqa and 61 bpm for the Air. Garmin, however, provides additional sleep insights that Google doesn't.

For example, that same Garmin sleep report tells me exactly how many restless movements I had (58), average respiratory rate (13 breaths per minute), Body Battery Charge (+77)... more on this metric below, and my average changes in skin temperature compared to previous nights (-.03 degrees).

Speaking of skin temperature, the Garmin Cirqa is compatible with Natural Cycles, one of the most popular women's health apps for tracking fertility, postpartum health, and perimenopause. While the latest Whoop also works with Natural Cycles, the Fitbit Air does not support it at this time.

Smart Wake Alarm

The device additionally supports Garmin's Smart Wake Alarm feature. Users pre-select a wake-up window, and the device uses sleep stage tracking to gently nudge you out of bed via vibrations.

I've been using it for the past several nights, and it's a delightful way to rise, even if the vibrations occasionally seamlessly work their way into my dreams for a few moments before I actually wake.

Heart rate accuracy

The Cirqa uses Garmin’s older Gen 4 heart rate sensor; Gen 5 is the latest. Still, HR accuracy impressed in our testing. While it may not be as precise as a dedicated chest-mounted heart rate sensor (duh), it comes pretty darn close.

For folks with a compatible Garmin device, like the Garmin Edge cycling computer, the Cirqa can be programmed to broadcast your active heart rate while you log a workout.

An onboard SpO2 sensor continuously tracks your blood oxygen levels either all the time or only while sleeping. However, it's off by default. Switch it on from the Connect app > Health and Wellness.

Garmin Cirqa fitness tracking: 4/5

• The Garmin Cirqa lacks an onboard GPS, so you need to carry a paired smartphone for location-based workout insights
• The Cirqa proved to be an accurate overall tracker with lots of unique/actionable metrics to help you train, including Body Battery and Fitness Age
• 80+ workout types are supported; auto workout detection could be more reliable/requires user dedication to set up at first
• Users can seamlessly switch between the Garmin Cirqa and other Garmin wearables without a trip to the Connect app

Fitness tracking accuracy

Like the Whoop 5.0 and Fitbit Air, the Garmin Cirqa lacks onboard GPS. This means that you'll need to carry your paired phone along with you — and provide the Connect app with 24/7 location permission — when logging outdoor workouts for accurate distance, pace, and climb data.

Fortunately, in our testing, the Garmin Cirqa proved more than accurate enough across a wide range of activities. It may not be as precise as the best Garmin watches out there, which can cost as much as $1,000, but it comes pretty darn close.

I recently logged a particularly hilly walk with the Garmin Cirqa on one wrist and the Garmin Instinct 3 — my go-to wearable for logging outdoor adventures — to see how their distance and climb data compares. For good measure, I also logged the trek using the Strava app on my phone.

The Instinct 3 logged 328 feet of elevation gain, Strava logged 326 feet, and the Cirqa logged 301 feet; perfect? No, but probably close enough for most folks.

Having just reviewed the Fitbit Air, I can confirm that the Cirqa seems a bit more reliable at tracking outdoor workouts, especially for climb data. In a separate comparison (see data chart below) with the Cirqa vs Air vs Strava, the Garmin impressed, while the Fitbit came up way short in terms of elevation gain, a recurring issue.

Supported activities, auto-detect, and LiveTrack

The Cirqa supports over 80 common workout types, including winter sports, team sports, and common gym exercises. Users can pre-program up to ten of their favorite activities for quick access in the Garmin Connect app.

Unlike the Fitbit Air or Whoop 5.0, manually starting a workout with the Cirqa doesn't require a trip to the app. Users can start and stop any workout of their choosing with a press of the device's only button. By default, the button logs a basic timed workout with limited metrics. However, users can change that via a setting in the Connect app.

Like the competition, the Cirqa supports auto workout detection, but it demands some effort on the part of the user to work reliably. Based on my discussion with Garmin, the device is programmed to recognize the activities you do most frequently; however, users will need to manually log those workouts for the first few weeks they use the Cirqa before it eventually figures things out.

It would appear I need to spend a little more time with the Cirqa before it can accurately distinguish between a bike ride and jog without my input. For now, I manually start those activities via a trip to the app; I've set the onboard button to start and stop walking workouts.

When doing outdoor workouts, the Cirqa supports Garmin's LiveTrack safety feature, which allows friends and family to receive live location updates while you sweat it out. This, of course, requires a paired smartphone.

Fitness training and recovery metrics galore

Garmin provides users with some of the most detailed non-subscription training and recovery insights out there, including recovery time suggestions, a daily readiness score and status, VO2 max metric, and your "fitness age" based on your recent fitness and health habits versus other users in your gender and age group.

For example, my current fitness age, according to Garmin, is 35.5-years-old (I'm nearly 39), with my target fitness age set to 32.5. In addition to these stats, the Connect app provides you with useful recommendations to help you better reach your target. In my case, the app suggests I add weight-based workouts, while increasing the number of "vigorous" workouts I do a week.

Body Battery is another handy Garmin metric, similar to other brands' Energy Score, to help you better plan your day's activities. The more consistent your sleep, workout, and recovery times are, the better your Body Battery score (from 1 to 100).

Plays nicely with other Garmins

The Cirqa is designed to work seamlessly with other Garmin wearables. So, if you use a Forerunner or a Fenix to log workouts but want something a little comfier and lighter for sleep tracking, the Cirqa provides that. Best of all, users don't need to manually switch between the two devices in the Connect app settings; it does it automatically.

Garmin Cirqa battery: 4.5/5

• The Cirqa surpassed its ten-day-per-charge rating in my test
• Battery life is better than the Fitbit Air (7 days) but behind the Whoop 5.0 (14 days)
• It takes roughly an hour to fully recharge the Cirqa battery

Garmin says the Cirqa should last up to ten days per charge with normal use, which I can confirm. I wore the Cirqa for ten days straight, including while sleeping and logging my daily workouts, and had 20% battery remaining.

By default, the Cirqa does not continuously measure your blood oxygen saturation using the onboard pulse oximeter. Users can opt to turn this on 24/7 or just while they sleep. I did the former and surprisingly discovered that it had little impact on battery performance. At most, it draws an additional 1% to 2% per day.

Compared with the competition, the Whoop 5.0 lasts around 14 days per charge while the Fitbit Air is good for roughly seven days per charge.

The Garmin Cirqa is also impressively fast to recharge; a 5% to 100% power-up took about an hour, with the Garmin Cirqa drawing around 2 watts of continuous power during that duration.

Garmin Cirqa review: Verdict

As noted in the title, the Garmin Cirqa strikes a compelling balance between the entry-level Fitbit Air and the pro-level Whoop 5.0. Like the Fitbit Air, the Cirqa is reasonably priced and doesn't require a subscription.

It's not quite as small or light as the Air, but it does have better battery life and more detailed and actionable sleep, training, and workout recovery insights.

In terms of size, the Cirqa is more similar to Whoop 5.0, just much lighter. Battery life is nearly as good as the higher-end rival. However, Whoop still wins when it comes to heady training and recovery insights and advice for hardcore athletes, but Garmin comes darn close, even without a subscription.

For a lot of folks, the Fitbit Air is more than good enough at providing a cheap, distraction-free health and fitness tracking experience. However, if you want to step up your game with more advanced fitness and health metrics — without committing to a subscription — then the Cirqa is worth the extra $100 over the Air in my opinion.

Samsung’s annual summer Galaxy Unpacked event came and went without any mention of a Samsung Galaxy Ring 2. However, there was one important smart ring announcement: The current Samsung Galaxy Ring is getting a cool new health feature.

Slated for a fall roll-out, the Samsung Galaxy Ring is set to become the world’s first smart ring with FDA-cleared sleep apnea detection. Here’s everything you need to know.

Samsung Galaxy Ring is getting FDA-cleared sleep apnea detection

While other smart rings, like the Ringconn Gen 2, have sleep apnea alerts, the feature isn’t FDA-cleared. Meanwhile, the Oura Ring 5 — one of the best smart rings of 2026 right alongside the Galaxy Ring — also doesn’t support FDA-cleared sleep apnea detection, though it does screen for breathing disturbances, which can be a sign of the condition.

Similar to the Galaxy Watch 7, Galaxy Watch 8, Galaxy Watch 9, and Ultra series, sleep apnea detection on the Galaxy Ring will likely require a few nights to calibrate before it’s ready for action. If signs of sleep apnea are detected, users will receive an alert in their morning report with guidance on seeking further medical review.

Sleep apnea notably impacts millions of adults, but often goes undiagnosed. Long-term, the condition can lead to cardiovascular issues.

New Galaxy Watches and smart glasses, too

In other wearables news, in addition to the Galaxy Ring sleep apnea announcement, Samsung also unveiled the latest Samsung Galaxy Watch 9, Galaxy Watch Ultra 2, and a sleek pair of Samsung Galaxy smart glasses.

Better yet, Galaxy Watch owners will be able to control the smart specs using gesture controls when they officially launch later this year. That said, Samsung didn’t mention whether or not users can similarly use the Galaxy Ring.

More from Tom's Guide

• Oura vs Whoop vs Fitbit Air — 5 questions to ask yourself before buying a screen-free fitness tracker
• 3 reasons why Google should make an Oura Ring alternative
• Garmin Cirqa Smart Band launch: Garmin debuts a screen-free Whoop and Fitbit Air competitor

I'm guilty of skipping certain exercises just like the next person, regardless of my job in the fitness industry. But I actually really regret not being more consistent with this particular one sooner.

Now that it has found its way back to me through the sneaky route of Pilates, I've been turning back to the OG strength exercise once again to build strong, powerful glutes and hips at home and in the gym.

Pilates will teach you variations of this, but it has spanned the fitness industry more generally for a long time, and can be found in many strength programs. I imagine it will never lose popularity.

Intrigued? Here's the move, plus the benefits. And all you need is a weight and a bench or similar.

How to do single-leg weighted hip thrusts

I see this move butchered often, but there are several ways to tidy up your form to maximize glute activation while protecting your back. You'll also need to overload your glutes to build strength and muscle gradually, so if you want to notice a difference in your butt, you'll need to increase the volume of your training over time.

My best advice is to slowly add load, adjust your reps, or play around with a slower tempo.

The payoff is more protection for your back, better hip stability and a strong lower body. Plus, who doesn't love sculpted, powerful glutes?

• Start with your back against a workout bench or similar, roughly aligned at the shoulder blades or bra line. You can support your elbows on the bench to begin with if you want
• Bend your knees and plant your feet flat on the ground, hip-width apart, creating a tabletop position with your legs
• Brace your stomach. If you want, hold a weight at the hip of your "standing" leg
• Raise the opposite leg out in front of you. Keeping your gaze ahead and chin tucked, lower your butt down toward the bench behind you
• Pause at the bottom, then drive through your supportive leg and squeeze the glutes as you press your hips toward the ceiling. You're looking for a straight line from knee to hip. Keep your ribs tucked and gaze forward
• Repeat for slow, controlled and powerful reps, then switch sides.
• 3-4 sets, 8-10 reps per side.

Common mistakes include:

• Thrusting too high: I often see people arcing upward so that the chest and gaze face the ceiling rather than straight ahead. Instead, draw your pelvis and ribcage together to keep your torso tight; send your gaze and chest ahead and give your glutes a good squeeze as you tuck your chin.
• Rotation: With the single-leg variation, you're working unilaterally, which means strengthening one side of the body at a time. You're also testing balance and stability, working your core to prevent rotation. Try to keep your hips square and drive through your planted foot, bending the knee of the lifted leg if it helps.
• Weight placement: You can load your weight on your thigh or hip, but try to avoid your stomach. I choose the upper thigh of the supporting leg.

I can't stress enough how much looking ahead will help to draw your ribs down and avoid rib flare. This will also help you engage your abdominals properly, which is crucial during this exercise. By arcing your torso up toward the ceiling, you run the risk of hyperextending your spine, which could lead to injury and reduce glute activation.

You want all that action in your hips, glutes and core, after all. Think about tucking everything in and drawing your navel toward your spine. Imagine you have an egg between your chin and chest and scoop your hips up as you squeeze.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Why I regret ignoring single-leg hip thrusts

This move is a masterclass in developing your glutes, and if you, like me, struggle to engage your glutes during leg day workouts, or you find that one side fires up better than the other, the single-leg variation will be your new gym bestie.

I like to lock in and load up on one side at a time to help me with any imbalances, and this strength exercise allows me to do that without sacrificing my form or weights.

I neglected this move for too long, and reintroducing it to my weekly routine has genuinely strengthened up my lazy glutes after years of neglecting them. Alongside Bulgarian split squats, my glutes and lower back have never felt better.

Give them a try, and let us know how you get on in the comments.

More from Tom's Guide

• I teach people to be more mobile in their 60s and 70s: 3 low-impact exercises you should start with
• Forget burpees —the 'Pilates burpee' is beginner-friendly and low-impact (and you’ll love it)
• A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

Unless you're training for your next marathon or your doctor has very specific concerns about your health, you're going to take some convincing about whether or not the Withings BodyScan 2 is for you.

At $599 / £495, it's an expensive contender for our list of the best smart scales. But if you're prepared to invest in it, the BodyScan 2 can become an at-home laboratory for monitoring almost every aspect of your day-to-day health and fitness.

The BodyScan 2 takes measurements its predecessor offered (things like body fat, muscle, basal metabolic rate, and water mass) and turbocharges them. You can drill down into a total of 60 different biomarkers subdivided into various categories and track their changes across time.

The BodyScan 2 is also, to my knowledge, the first smart scale to spot signs of potential hypertension. And while it's not meant as a diagnostic tool to replace a professional physician, there's a very real chance it could become a life-saving feature in some circumstances.

In fact, the amount of data on offer can be dizzying. Do you really need to know that your skeletal muscle mass is 44.7% or that you have a nerve response score of 75? Or, perhaps more accurately, do you need to know these metrics when alternatives like the Garmin Index S2 or Withings' own Body Comp will give you enough actionable information for less than half the price?

And if you want to unlock the full functionality of the Withings BodyScan 2, you're going to want to pair it with one of the best fitness trackers or an Apple or Garmin smartwatch, as well as sign up for the $99-per-year subscription.

What you get in return is probably the most accomplished and inclusive at-home health device on the market right now. So let's break down exactly what it offers and whether or not you need it in this full review.

Withings BodyScan 2: Cheat sheet

• Who is it for? Anyone who wants the most granular health information, a centralized hub for a multitude of different devices, and doesn't mind spending big to get it.
• What does it do well? Measures a dizzying array of health metrics (with more to come) in an effort to inspire lifestyle changes to increase longevity.
• What are its weaknesses? Not all features are live yet, and some features are locked behind the Withings+ subscription tier.
• What should you use it for? Training to hit a very specific goal or to manage long-term health issues like diabetes.

Withings BodyScan 2: Specs

Withings BodyScan 2: Price & availability

The Withings BodyScan 2 is available to buy directly from withings.com in the United States for $599.95. Other retailers, such as Amazon, are likely to stock the scale in the future, too.

Over in the U.K, the BodyScan 2 is available for £449.95 directly from withings.com, and will be available from select retailers like Amazon, Boots, and Currys in due course.

Like other Withings products, you can purchase a Withings+ subscription alongside it. You'll get the first three months for free, then you're looking at $99/£89 per year. The BodyScan 2 comes with a two-year warranty.

Withings BodyScan 2 review: Design & display

The Withings BodyScan 2 is constructed with a sleek tempered glass design, weighs 4.8 kg / 10 lbs and features a retractable handle that magnetically attaches to the top of the scale when you're not using it to take a measurement.

The company has moved the bright LCD display from the scale — where it was on the original Body Scan — to the handle. This makes it much easier to read as it guides you through its various measurements.

On the underside of the handle are two stainless steel electrodes that work in conjunction with the eight Indium Tin Oxide (ITO) electrodes in the glass plate taking your measurements.

The handle itself is attached via a fabric cord, and beneath the LCD are two indentations containing sensors where your thumbs naturally rest.

The platform measures 135 x 140 x 2 inches (342 x 356 x 5 cm), so even if you have big feet, you should be able to stand on it comfortably. Markings on the glass (the eight horizontal lines correspond to the electrodes) help you position your feet correctly, and the weight limit goes up to 440 pounds (200kg).

Running along the base of the scale are two non-stick, rubberized strips that keep it from wobbling and also won't mark your floor. Like any scale, the BodyScan 2 isn't suitable for carpeted floors.

Around the back is the power button, which also lets you change the units of the scale from lbs to kg depending on your preference. Next to the button is a single USB-C port that charges the scale's internal battery. Withings says the BodySmart 2 will run for an entire year on a single battery charge.

I have to say this looks and feels like a premium piece of consumer technology, but it's not immune to smudging and flakes of dust that get left behind on the glass. Withings recommends that users clean the glass plate and handle electrodes before every weigh-in with a cloth dampened with warm water.

Withings BodyScan 2 review: Getting started

Getting started with the BodyScan 2 is an extremely simple process: you start up the scales by holding the power button for three seconds and pair it with the Withings app (available on iOS and Android) via a code displayed on the LCD screen.

The scale will also connect to your Wi-Fi network for a more seamless link and to keep itself updated when necessary. That Wi-Fi connection also means it can upload your data directly to the Withings cloud servers immediately after you step off. You won't need to always have your phone nearby and connected via Bluetooth to see the results.

You can add up to eight users on the scale, which can include child profiles for members of your family under 16. Once the primary account holder is up and running, they can share an invite (or show a QR code) to another family member who can then complete their own setup and measurements while keeping their health data separate.

Child profiles must be managed by the account holder and omit certain measurements like body composition, vascular age and ECG.

When you're actually standing on the scale and gripping the handle, you get a small graphic on the LCD screen — a small yellow circle that lights green within a larger one — to help you position yourself.

Before you dive in and start taking measurements, you're going to want to link the Withings BodyScan 2 to any other fitness trackers or health apps you may use. That's because although the scale pulls in a ton of data on its own, it can leverage all the information from the best Apple Watches or the best Garmin watches to become a one-stop shop for your daily, weekly, or monthly health tracking.

Withings BodyScan 2 review: Weigh-in, app and features

Stepping onto the scale and pulling up the handle will cause the BodyScan 2 to automatically recognize you and begin running you through the "longevity assessment." That's right, the buzzword around the BodyScan 2 isn't "health," "wellness," "vitality" — it's longevity.

Over the course of the 90-second weigh-in, the LCD takes you through a variety of tests, including weight, body composition, a medical-grade 6-lead ECG and your nerve response.

All contain handy traffic light-style graphics and, in the case of the ECG and nerve response test, a countdown timer. These top-level measurements are just the tip of the longevity iceberg. Once they're fed through to the app, you can start digging into the data even further.

For instance, the ECG measures arterial stiffness and cardiac output (basically your heart's ability to pump blood to your organs) as well as any irregular heart rhythms. The former gives you a "Vascular Age" while the latter is on the lookout for a possible hypertension alert.

Hypertension, caused by high blood pressure, is a leading cause of strokes and, according to the CDC, can affect nearly half (45%) of Americans. Withings is quick to recommend that any hypertension alerts from the scales are confirmed with a clinically validated blood pressure monitor and consultation with a healthcare professional.

I'm a committed runner and non-smoker who just cracked 40 years on the planet, so it's nice to see that after five measurements my vascular age settled in at 37. My sinus rhythm, heart rate and oxygen saturation are all healthy, with a nice big green tick next to them in the Withings app.

But here's what I mean about deep-diving: beyond those stats, I can see my heart responsiveness (how quickly it starts pumping after receiving the electrical signal to beat) could be improved, while its efficiency (how long the main chamber spends actively pushing blood out with each beat) is within the expected range for my age.

This granularity is great — but I'm a writer, not an athlete. It may not be so for you, but for me these are bells and whistles I can do without in exchange for a lower price.

Many people will be interested in a set of smart scales for the body composition feature. This tells you how much of your body is muscle and how much is fat. Withings makes this really easy to see with a 3D body silhouette, giving a precise breakdown and letting you toggle between fat and muscle.

This kind of feedback is great for constructing a tailored fitness plan. Perhaps you regularly play tennis right-handed and, as a result, you're neglecting the biceps and triceps on your left arm. Or maybe you ignore leg day a little too often — the BodyScan 2 will confirm this for you.

The BodyScan 2 uses a proprietary 13-frequency Bioimpedance Spectroscopy (BIS) system to deliver independent fat mass and muscle mass readings for each of the six body segments: right arm, left arm, trunk, right leg, left leg, and core. To get back to that "longevity" buzzword again, everyone knows that muscle mass begins to decrease with age, so Withings hopes this will help you keep tabs on that and adjust accordingly.

In practice, over five measurements, I saw my body fat percentage vary between 6.8% and 8.7% (I expect this to settle down with future measurements) while my muscle mass oscillated between 88.6% and 86.7%. Meanwhile, my BMI, skeletal muscle mass and water mass are all good — green ticks all around.

My feeling is that it's still too early (five measurements over the course of two weeks) to really put hard faith in these numbers as it stands. I will continue to track the metrics over the next few months and update this review as appropriate.

One cool feature (unfortunately locked behind the Withings+ subscription) is called BodyPath, and this allows you to set a weight loss/gain goal and have the scales guide you towards it. You can log meals (calories consumed) and workouts (calories burned) to help you see your progress mapped out on a graph. As I said, if you want to go granular, these are the smart scales for you.

To list all the features available here would take days, but Withings has seemingly thought of everything: you can log your mood in a health journal, add notes to your logged workouts and share access to your Withings Health Record with your doctor or healthcare professional at your next checkup.

Finally, there's also an AI-powered health assistant that will crunch all the data for you and talk to you about your overall health and longevity.

Withings BodyScan 2 review: Compatibility and limitations

As I've already alluded to, the Withings app will go far beyond just what the BodyScan 2 can pull in for you. In fact, it supports over 100 compatible third-party apps like Apple Health, Google Fit, Strava and MyFitnessPal. The BodyScan 2 can't, after all, measure the number of steps you've taken in a day or how much you slept last night.

Furthermore, the Withings ecosystem is a deep and expensive rabbit hole you can fall very far down if you're inclined to. The company offers a sleep mat that slips under your pillow, a blood pressure arm cuff and even a toilet-mounted sensor that picks up biomarkers from your pee.

The point I'm trying to make here is that while the BodyScan 2 is a powerhouse health tracking device and the most informative I've ever used, it's also not the complete package some people may be hoping for, considering the asking price.

Meanwhile, the $99-per-year Withings+ subscription is another factor you'll want to consider if you want to unlock advanced metrics like predictive "Health Trajectory" scores, the BodyPath feature I mentioned earlier and remote cardiologist reviews of your ECG scans.

Not every feature is also available on the BodyScan 2 right now. During my testing, the Glucose Resilience and Diabetes Risk Score measurements weren't accessible. These features, like the hypertension alerts, could be worth the price of admission alone for anyone concerned about or managing diabetes.

I obviously wasn't able to test them, but according to Withings, Glucose Resilience uses two independent signals (nerve health measured via Electrodermal Skin Conductance and visceral fat levels) to see how "your daily habits shape your metabolic wellness over time, so you can make informed lifestyle choices."

When I pressed the company on when this feature will arrive, I was told it "will roll out in the Withings+ app before the end of 2026."

Withings says the Diabetes Risk Score is a medical feature currently going through European regulatory clearance to — as you'd expect — give users a score of their risk of developing type 2 diabetes.

Again, the CDC estimates that around 11 million Americans are currently suffering from undiagnosed type 2 diabetes. And nearly 80% of people with prediabetes are unaware they have it. The condition can remain symptom-free for nine to 12 years before progressing to type 2 diabetes.

Acting at the reversible stage cuts the risk of developing the disease by more than half, so having a piece of tech like this in your home could, quite literally, save your life. It's just a shame that Withings couldn't have this feature ready to go at launch, but I understand that clearing regulations can take a whole lot of time.

Withings BodyScan 2 review: Verdict

My thoughts on the Withings BodyScan 2 after the best part of two weeks testing it are easy to quantify. I love the number of features, the depth of analysis and the intuitive companion app that works with tons of other health services.

At the same time, I'm not blind to the amount of money you'll need to invest in other wearables, Withings products and a subscription fee to get the most out of it.

The BodyScan 2 is clearly the best premium smart scale out there when it comes to those who value health above all else. I'm thinking of pro (or semi-pro) athletes, personal trainers and those who need to manage an ongoing health condition. Specifically, having ready access to early hypertension or diabetes alerts could genuinely help save someone's life.

Of course, anyone who just needs a casual steer on their body fat percentage would be best advised to pick up a cheaper alternative, like Withings' own Body Comp. It's less than half the price of the BodyScan 2 and still lets you tap into the excellent Withings Health app.

Alternatively, the Wyze Scale X will use bioelectrical impedance analysis (BIA) to give you body fat percentage and bone mass for less than fifty bucks. You can pair that with one of the best fitness trackers for around $100, and you're off to the races with your wallet still intact.

But that shouldn't diminish the fact that Withings has built a verifiable health laboratory with this product. The BodyScan 2 is easily the most comprehensive piece of health tech I've used, even with some of its features yet to land. I'll continue to test it over the coming months and will update this review with any relevant findings.

When it comes to sculpting a strong and stable core, you’ll probably start with endless crunches and sit-ups, but this isn’t actually the secret to functional full-torso strength. Instead, grabbing a weight and focusing on full-body functional exercises can help target the essential muscles that stabilize the spine.

Core strength is essential at any age, but if you’re looking for a quick workout to build strength, you’ve landed in the right place. Grab one of the best kettlebells and give the following workout, devised by functional fitness coach Jenna Collins, a try.

As a reminder, if you’re currently pregnant or postpartum, a complete beginner, or recovering from an injury, this might not be the right workout for you and your body. Always seek personalized advice from a qualified professional before trying something new.

What is the workout?

All you’ll need for this workout is one heavy kettlebell. Remember, the right weight for you will feel challenging, but not impossible by the final few reps. If at any time you feel the weight is compromising your form, it’s too heavy, so drop down to a lighter weight.

• Overhead knee-ups: This exercise is a full-body stability movement. You’ll be building dynamic core anti-rotation as you drive one knee, then the other, up towards your torso. Keep your core tight throughout, thinking about sucking your belly button into your spine, or bracing your midsection, as if you were preparing to be punched.
• Overhead crossover crunch: This exercise targets the internal and external obliques as you twist from side to side. Keep your core engaged, and rotate your entire torso to one side, then the other, moving slowly and with control.
• Alternating twist and squat: This exercise adds a lower-body squat to a full-body exercise. Once you’ve mastered the move, twisting and lowering the kettlebell to the floor, try to speed up, making this more dynamic.
• Oblique overhead reach: For this exercise, think about using your obliques (the muscles that run along the side of your torso) to crunch the weight down and stand back up. At the same time, reach your opposite arm above your head. Complete all of your reps on one side, then switch to the other.
• Around the world: This dynamic core stabilization exercise forces your torso to constantly fight the changing momentum and rotational pull of the weight. Think about keeping your core engaged, and avoid letting your hips sway as the weight moves around your body.

Collins doesn’t share rep recommendations for the exercises, but start with 40 seconds on each exercise, followed by a 20-second rest, and repeat the circuit twice for a 10-minute core workout.

For the oblique overhead reach and the around-the-world, switch the side you’re working on or the direction you’re moving the kettlebell halfway through.

What are the benefits?

While exercises like sit-ups and crunches isolate the outer abdominal muscles, they can put pressure on the lumbar spine as you flex forward. The primary job of the core in your daily life doesn’t involve this flexing movement — think about exercises like carrying a heavy bag of groceries or lifting something heavy from a shelf; you’re using your core, but your core is resisting flexion to protect your spine.

Doing functional exercises like these forces your deep core to work against the weight, building stability that translates to real-world strength. This means you’re less likely to get injured when doing everyday tasks like carrying something heavy.

You’ll also be working all of the elements of your core, including the deep transverse adbominis, the internal and external obliques, the erector spinae, the glutes and the pelvic floor.

Recruiting the entire core cylinder trains you to brace and engage during other physical exercises, plus you’ll burn more calories doing full-body kettlebell moves like these, so if weight loss and sculpting visible abs are your goal, this is the best place to start.

Remember that visible abs are the result of a low body fat percentage, so focus on your diet and overall fitness as well as ab workouts, and strap one of the best fitness trackers to your wrist to keep track of your goals.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

Even here in Britain, curtsying has largely gone the same way as bowing and tugging the forelock, which is to say you don’t see it happen all that often, though that perhaps speaks more to the circles I run in than wider trends.

However, even though I rarely have the opportunity or inclination to show respect to my social betters, I have been doing a lot of curtsying of late, because the curtsy lunge has become a fixture in my leg workouts.

It’s fully replaced the regular reverse lunge, in fact, because I find the curtsy lunge brings unique benefits you don’t get from the standard move, in particular, providing more of a challenge to the hips and my core stability.

How to do the curtsy lunge

You can do the curtsy lunge without any equipment, and it’s probably wise to start by doing the move using your bodyweight only, but it’s also easy to incorporate any kind of free weight to make the exercise harder.

1. Stand with your feet shoulder-width apart.
2. Step your left foot back and behind your right leg and bend both knees to lower into a lunge, keeping your torso upright.
3. Lower until your right thigh is parallel to the floor, keeping your core engaged to maintain your balance.
4. Push through your right foot to drive back up to a standing position.
5. You can alternate reps on each leg, or do them all on one side before switching.

Throughout the move, keep both feet pointing forwards and keep your hips square and facing forward, rather than twisting when you step back into the curtsy lunge.

If you’re struggling to maintain your balance, make sure that you’re not stepping too far out to the side with your back foot. If you feel like you're getting knee pain from the move, stop and get your form checked out by a trainer.

To add weight, you can hold a dumbbell or kettlebell in each hand by your sides, or one weight in both hands in front of your chest. I use a single 33lb dumbbell myself and do eight reps on each side during my workouts.

Why I prefer the curtsy lunge to the reverse lunge

Despite the fact that almost all of my strength training is geared toward supporting my main sport of running, I’ve never really been a fan of lunges.

While I include squats, deadlifts and calf raises in most of my workouts, lunges were never a move I really enjoyed or found very effective until I started doing the curtsy lunge.

It focuses on similar areas to the standard reverse lunge, like your quads, glutes and hamstrings, but puts more focus on the outer glutes and hamstrings and really engages the hip adductors — muscles on the insides of your thighs.

This focus on the hips and glutes is valuable for me as they are areas I’m also looking to strengthen during marathon training, and the lateral movement in the exercises is also useful, because it takes me out of the forward-back, up-down planes of movement I spend most of my time in during runs and workouts.

I’m also a big fan of the extra challenge the curtsy lunge provides for my core stability, because holding the torso upright and maintaining balance while stepping back and out to the side is difficult, especially when holding a weight by my chest.

There’s no magic to the move, but it’s definitely one that I think provides a lot of bang for my buck during workouts, and as someone keen to get a lot from a few short strength sessions each week, the curtsy lunge is a great move to have in my routine.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

It's not often I share the secrets to my dad's training regimen, but you need to know about this one. My dad is 72, and I've been training him for roughly six years now; we progress and mix up his plan every few months, and here and there, I like to share some of his favorite strength exercises with readers.

This one requires a set of the best adjustable dumbbells or hex dumbbells if you prefer your weights less bulky. You could substitute kettlebells or heavy water bottles instead. You'll also need an unstable surface like a Bosu trainer, which is affordable online, but can be replaced by wobble boards or similar.

This exercise will improve your balance and stability while building strength in your lower body, and it doesn't take much weight to really challenge your body, especially your glutes, quads, hamstrings and core. Here's how to do it, plus the benefits.

Watch: Dumbbell Bosu deadlift

It's never too late to start lifting weights and build resistance training into your program. Later in life, you need strong bones, muscles and ligaments more than ever, as lean muscle mass, strength and balance begin to decline naturally.

I encourage clients to work on mobility and strength rather than relying solely on cardio or stretching. The more you can build some lifting into your routine, even if it's just with your bodyweight, the better you prepare your body for those later years.

I can tell you that my dad (a keen runner and gardener all his life) looks like a different person when he moves now, and he only really started strength training in his late 60s. Start by trying this exercise!

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

How:

• Stand on a balance trainer with your feet hip-width apart, holding a weight in each hand using a neutral grip
• Engage your core, maintain a soft bend in your knees, then send your hips back and lower the weights toward the ground, keeping your back straight and chest proud
• The weights should track close to your body at all times. Pause at the bottom and keep your shoulders pulled back and down, gaze slightly ahead
• Drive up through your legs and core to stand, fully extending your knees and hips.

What are the benefits?

I demonstrate above using blocks, but it works best if you give your body more instability. To start with, use just your bodyweight, then add weights when you feel comfortable. As you get stronger and your balance improves, add more load, or try creating extra instability by balancing on one leg, called a single-leg deadlift.

Deadlifts strengthen your posterior chain, including your lower back, glutes and hamstrings, but also your core, hips, arms, and, depending on the type of deadlift, your quads. Lifting heavy will also develop your brute strength and power, especially when using a barbell loaded with plates.

Because the balance trainer creates a wobbly surface, you'll teach your body to recruit all the small stabilizer muscles to help drive movement safely while staying balanced and stable.

Not only is this a strength move, but it's a great anti-aging one, too. And when you move down to the ground and perform regular deadlifts, you'll be able to drive even more power through your legs and core.

Just remember, this exercise alone won't counteract ageing; consider checking out the "big 5" compound lifts to work all the major muscle groups in your body, not just your lower half. And keep in mind that motion is lotion, so try to consider how much movement you get throughout the day outside of dedicated exercise.

The more you move throughout the day, the better you can balance and stabilize in a more natural, functional way; the more you load your bones and muscles, the stronger they get.

Control is essential, so prioritize form over speed; to do this, slow the eccentric phase (lowering the weights) to around three to four seconds, then drive upward (the concentric phase) for one to two seconds.

Deadlifts are about as functional an exercise as you can find, as it essentially mimics picking something up off the ground using your core rather than your back.

And remember, you might not notice the progress straight away, but over time, you'll see huge benefits in how your body moves, adapts and responds.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

Training smarter, not harder, is the key to longevity as you age. It's a lesson that comes to most of us at some stage, but I wish someone had told me sooner.

Working your key major muscle groups several times per week can help counteract the natural loss of muscle mass and strength that occurs through the decades, but there are some muscle groups I really want you to focus on later in life, and those are your glutes, hips, legs and shoulders.

Strong glutes help stabilize your pelvis and keep your lower back safe; robust legs will allow you to stay balanced and active; mobile, active shoulders support proper posture and allow you to lift, push and pull your own weight.

You don't need to get down on the ground to do these exercises, and for most people, they're low-impact. Give these moves a go, and let me know how you get on in the comments section below.

2 moves I recommend as a personal trainer

I highly recommend Bulgarian split squats and scapula push-ups as part of a wider exercise routine. Bulgarian split squats strengthen your hips, legs and glutes, while scapula push-ups work the shoulder blades through protraction and retraction, strengthening the stabilizing muscles that support shoulder movement.

1. Scapula push-ups

During scap push-ups, you'll protract and retract the scapulae (shoulder blades). Drawing the shoulders apart is protraction, as you push your chest away from the floor, whereas retraction involves pulling the shoulder blades together and drawing the shoulders back.

You’ll start in a push-up position on your toes or knees. Keeping your arms straight, perform a push-up without bending your elbows. You could also perform this against a wall while standing.

Here's how to do scapula push-ups:

• Start in a push-up position with your shoulders stacked over your wrists and hips aligned with your shoulders. Use your knees if you prefer
• Brace your shoulders, core, glutes and quads
• Press through your hands and slightly rotate your shoulders outward to help engage your back
• Keep your arms straight, then push your chest away from the floor, pulling your shoulder blades apart
• Pause, then draw your shoulder blades together and lower your chest toward the ground
• Continue for 8-12 reps and 3-4 sets.

In life, the shoulders spend a lot of time protracted as we tend to live quite hunched over. Retraction is key to developing healthy, balanced shoulders, so this move will help you build stability and better posture. It’s also a great way to safeguard your shoulders from injury.

Aim to move slowly, as taking your time helps strengthen the mind-muscle connection and will prevent you from rushing. Try to pause and squeeze your shoulders at the top and bottom of the movement to help maximize activation.

Moving between the two positions is incredibly important for shoulder health, especially if you enjoy push-and-pull workouts for your chest and back, where both the frontal and posterior deltoids are working.

If you have winged scaps (shoulder blades that stick out) or struggle to engage your shoulders properly during movements like the row or bench press, this one is for you. If you would like to progress the exercise, wrap a resistance band just below your shoulder blades and secure it under your hands to increase resistance overall.

If you have a shoulder-related injury, any pre-existing health conditions, or injuries, or you experience pain when performing scapula push-ups, speak with a qualified personal trainer or physician first.

2. Bulgarian split squats

You should feel this mostly in your standing leg and glutes, but you could position your back leg against a wall instead of supporting it on a bench or chair; pressing into the wall activates the back leg more, and you'll feel a deep stretch down the hip flexor and quad.

The exercise is unilateral, which means focusing on one side of the body at a time; this will build balance and stability alongside strength. When you feel confident, see if you can add weight in the form of dumbbells, kettlebells, or even barbells.

Here's how to do Bulgarian split squats:

• Stand with your feet hip-width apart
• Position your right foot onto a bench or chair behind you. Square your hips to the front of the room. You can tuck the toes or position the top of the foot flat
• To begin with, place your hands on your hips. When you feel comfortable, hold a weight (more on this below)
• Hinge at the hips and lean slightly forward, keeping your spine long and chest proud
• Bend your front knee and lower toward the ground, sending your back knee toward the bench in an arcing motion
• Pause with the weight in your front leg, then drive upward to stand
• Continue for 8-10 reps per side and 3-4 sets.

By hinging forward, you'll engage your gluteal muscles more, which can turn an exercise like this from quad-dominant to glute-dominant.

For more quad focus, hold the weight in the same hand as your front leg (this means ipsilateral). For glute and core focus, hold it in the opposite hand (contralateral), as this will require your hips to stabilize. Holding two weights will allow you to load heavier.

Think about actively engaging your core by bracing your stomach and drawing your navel in while sending your breath down from your chest to your stomach.

Move with control and focus, not speed. As you lower into the split squat, arcing the back knee behind toward the bench will also allow you to reach further into your glutes and develop more of a stretch along the hip flexors. Dealer's choice!

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Don't feel pressured to add weight. And if you struggle with any knee conditions, pain, or injuries, I strongly recommend getting guidance from a physician or physical therapist first.

While Bulgarian split squats are more of a typical "leg day" exercise, scap push-ups are more of a warm-up technique, and I wouldn't replace regular push-ups with them; instead, add them in before upper-body workouts as a drill to prepare your shoulders for movement.

I sit behind a desk for multiple hours during the day, so I find both of these exercises brilliant additions for stretching out my hips and getting my shoulders moving again.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

As we get older, strength training becomes more important than ever when it comes to reversing the physical signs of aging. After the age of 30, you naturally lose 3-5% of your muscle mass per decade, an age-related process called sarcopenia. This dramatically accelerates once you turn 60, and the best way to slow this down or reverse it entirely is to do regular strength workouts.

Strength training doesn’t have to mean lifting heavy weights in the gym. Just using your bodyweight for resistance can help maintain and build muscle, boost your metabolism, and protect your bones from conditions like osteoporosis.

Yet if you’re returning to exercise following an extended break, or you’re a complete beginner, it can be tricky to know where to start. To find out more, I asked personal trainer Jen Rulon for some advice.

Rulon has 20 years of experience, is a 15-time Ironman finisher, and specializes in strength training for women in midlife. I asked her for five bodyweight exercises I could give my parents, who are both in their 60s. Here’s what she said.

5 bodyweight exercises to focus on in your 60s to build strength and stability

Rulon recommends starting with a warm-up to get the joints moving. This could be a quick five-minute walk, or just standing up and walking on the spot for a few minutes, pumping the arms and legs.

Then focus on doing the following bodyweight moves:

1. Bodyweight squats

The squat is an important functional movement to master after 60, as it’s a physical pattern required for everyday activities like sitting down and standing back up again.

Here’s how to do a bodyweight squat:

• Start with your feet hip-width apart.
• Bend your knees and hinge at your hips as if you’re sitting back in a chair. If you need the extra support, do this exercise in front of a chair and lower your glutes down till they touch the chair.
• Don’t let your knees track over your toes; keep your chest up and your eyegaze forward.
• Push through your feet to return to your starting position.
• To progress this exercise, add weight — holding one of the best adjustable dumbbells in front of your torso increases the intensity.

2. Wall or incline push-ups

The push-up is a great functional upper-body movement. You’ll be working your chest, wrists, forearms and shoulders.

• Stand facing a sturdy wall or counter about arm's length away.
• Place hands on the wall or edge of the counter slightly wider than shoulder-width apart.
• Bend the elbows to lower the chest toward the wall or counter.
• Pause when the chest is close to the surface, then smoothly push back up to the starting position.
• To progress this exercise, increase the distance between your feet and the wall. Alternatively, if you can, get down on the floor and do the push-ups on your knees.

3. Glute bridge

If you feel unstable in squats, the glute bridge is a fantastic way to build your lower body. You’ll be working your glutes, hamstrings, and core, but because you’ll be lying on your back, this exercise is stable and low-impact.

• Start lying on your back with your knees bent and your feet flat on the floor.
• Engage your core, thinking about sucking your belly button into your spine.
• Squeeze your glutes and lift your hips toward the ceiling. Keep lifting until your body forms a straight line from your shoulders to your knees.
• Squeeze your glutes as hard as you can at the top for a couple of seconds, slowly lowering back down to the floor.
• An easy way to progress this exercise is to add a weight, holding it with both hands across your hips.

4. Step-ups

The step-up is a single-leg movement pattern you do every single day as you climb stairs or step up onto a curb. As you’ll rarely train one leg at a time, this is a great exercise to work on any imbalances in your body and reduce your risk of falls.

• For this exercise, you’ll need a stair, sturdy step, or even the curb outside your home.
• Place your entire foot flat on the step, and if you need to, use your stairs at home and hold the handrail lightly for balance.
• Push through the heel on the step and lift your body, tapping the other foot on the step, then reverse the movement to lower back to the ground.
• To progress this exercise, increase the size of the step.

5. Modified planks

Rulon recommends doing these planks on your knees or against a wall or counter for support. The plank is a core exercise that helps protect your lower back from injury and improves your overall balance and stability.

• To do a plank on your knees, start by lying on your exercise mat face-down.
• Prop yourself up onto your elbows, ensuring your elbows are positioned directly under your shoulders and bent at a 90-degree angle.
• Keeping your knees on the mat, lift your torso and hips. There should be a straight line from your head to your knees.
• Squeeze your glutes and engage your core, thinking about sucking your belly button in towards your spine.

Aim for 10-12 reps of all of the exercises above, or a 30-second plank. Repeat the circuit a couple of times for a longer workout, and build as you get stronger.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

The Hoka Clifton is one of the most popular running shoes available, rivaling the likes of the Brooks Ghost and Nike Pegasus for name recognition.

It’s also a shoe that needed a big update, in my opinion. The Hoka Clifton 10 was a solid but unremarkable daily trainer that risked falling behind rival shoes that use livelier midsole foam.

This big update arrived not in the Hoka Clifton 11, which seems very similar to the Clifton 10, but in a new addition to the line called the Hoka Clifton Pro.

The Clifton Pro is a considerable upgrade on the standard model thanks to a new midsole foam and rocker geometry, and I thoroughly enjoyed my runs in the shoe during testing thanks to its comfortable, smooth ride.

I wish this were simply the Clifton 11, though, because Hoka doesn’t need both shoes in its line-up and putting Pro in the name writes performance checks the Clifton Pro can’t cash. It rivals the best running shoes for comfort on easy, steady runs, but lacks the versatility of a super-trainer, which you might expect from a "Pro" model.

Hoka Clifton Pro review: Price and availability

The Hoka Clifton Pro launched in July 2026 and costs $165 in the U.S. and £150 in the U.K., which is $10/£10 more expensive than the Hoka Clifton 11.

It’s also a little pricier than the Asics Novablast 6, which I’d consider a key rival as one of the best cushioned daily trainers I’ve tested this year. But the Clifton Pro is cheaper than the Nike Vomero Plus, which I consider another standout option in this category.

Hoka Clifton Pro review: Design and fit

The Hoka Clifton Pro is currently available in seven colors, including the white-and-orange design I tested.

I found that it fit well in my normal running shoe size, the same size I’ve used for all Hoka shoes in the past. There are wide models of the Clifton Pro available too.

The shoe actually has the same stack height and drop as the Clifton 11. It has an 8mm drop and stands 42mm tall at the heel and 34mm at the forefoot (in a men’s US size 10).

In my US men’s size 9.5, the Clifton Pro weighs 9.5oz, which is pretty light for a highly-cushioned daily trainer like this, though it’s actually a tad heavier than the Clifton 11.

Upper

The Clifton Pro has a mesh upper that’s proved breathable enough during my testing during a heatwave here in the UK.

There’s ample padding around the heel for the shoe to fit comfortably and securely, and it didn’t feel oppressive to me during my runs.

Midsole

The main upgrade on the Clifton Pro compared with the Clifton 10 and 11 is the ProGlide+ midsole foam, which is a supercritical EVA material, as opposed to the compression-moulded EVA on the Clifton 11.

This foam makes the Clifton Pro bouncier on the run than the standard Clifton, and it also has a more aggressive rocker profile than its cheaper counterpart, which makes for a smoother ride, especially at faster paces.

While EVA foams were the standard in running shoes for a long time, it’s worth saying that most brands have moved on to livelier materials like PEBA, TPEE and aliphatic TPU even in their daily trainers.

This does make the Clifton Pro look a little outdated on paper, but in general I don’t really care too much what a midsole foam is made from myself, as long as it feels good on the run, and the Clifton Pro certainly feels good on the run.

Outsole

The Clifton Pro has a segmented outsole design, but a generous layer of the brand’s Durabrasion rubber does cover most of the bottom of the shoe.

It has gripped well for me on roads and light trail runs, though I’ve yet to test it in the wet because of how dry the weather has been near me this summer.

Hoka Clifton Pro review: Running performance

On paper, the Hoka Clifton Pro doesn’t look all that exciting. It’s not built to be a super-trainer like the Asics Superblast 3, isn’t amazingly light or plated, and uses EVA, which is almost a dirty word among running shoe geeks these days.

However, Hoka has a history of making shoes that look a bit underwhelming on paper but impress in the real world, with the excellent Hoka Mach 7 being just the latest example I’ve tested, and I’ve loved my miles in the Hoka Clifton Pro.

The new ProGlide+ midsole foam combined with Hoka’s reliable rocker geometry creates a ride that’s very smooth and enjoyable at easy paces and works well when pushing to steady or tempo speeds as well.

I found cruising in the shoe to feel almost effortless at times, and when I did a 90-minute-long run in the shoe one Sunday after a tough double workout day, it was protective and comfortable without feeling big or cumbersome, which some max-stack shoes can do when I’m really tired.

It’s not a super-trainer like the Asics Megablast, lacking the speedy feel I like to tackle my fastest workouts, but the Clifton Pro is an excellent daily trainer for your easy, steady, and long runs, and it’s good for walking as well.

Should you buy the Hoka Clifton Pro?

The Hoka Clifton Pro hits the spot as a cushioned daily trainer that’s protective, comfortable and fun to run in.

It’s one of the strongest options in this area, in my opinion, and would be a good all-rounder for runners who prioritize, or work well in rotation with, a faster shoe for workouts, which is how I’d use it.

There’s no need to have both it and the Clifton 11 in Hoka’s line-up, in my opinion, especially given how close in price the two shoes are. The Clifton Pro is an upgrade worth making to do the same job for runners, and I do wish Hoka had simply launched it as the Clifton 11 and kept the price at $155.

The Asics Novablast 6 is a stern competitor, because it’s cheaper and a little livelier at faster paces, making it a more versatile daily trainer. I’d lean towards the Asics myself to make the saving.

If you want an even springier feel on your runs and even more cushioning, the Nike Vomero Plus is a great cushioned shoe, and though it’s more expensive than the Clifton Pro, it regularly appears in sales.

I was speaking with my friend, a physiotherapist, the other day, and he explained how frustrated he gets when people don't do their prescribed exercises. As a coach who specializes in mobility, I share the same problem; I find clients stick to their strength or cardio programs much more than their mobility routines.

And do you know what? I completely get it. Mobility isn't sexy in the way that lifting heavy weights or running ultramarathons is. But trust me, if you don't improve mobility while you can, you may not be lifting heavy or running far in the years to come. How well you move determines how well you live in the future, and as they say: "It's better late than never."

Mobility training is my happy place; I see it make an enormous difference in people's lives, creating strong, balanced and mobile bodies. Below, I share three low-impact moves I never skip with clients. Here's why.

Watch: 3 low-impact exercises you can try for better mobility at home

Consistent mobility routines can actually be microdosed into your week and still provide benefits for strength, control and stability. Alongside resistance training, it's your anti-aging weapon for healthier joints and active muscles.

These tried-and-tested low-impact exercises can be made more beginner-friendly or challenging, and you can work with your bodyweight or with weights.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

• Leg sweeps: Start in a tabletop position with your shoulders over your wrists and hips over your knees. Engage your core and draw your navel in. Extend your right leg behind you and lift it into the air, toes pointing down. Only lift to hip height and avoid arching your lower back. Next, with control, sweep your leg out to the side, maintaining the height. Pause, then reverse behind you and lightly tap the toes down again. Repeat for 6-8 reps per side and 2 sets.
• Tabletop reverse flies: Start in a tabletop position. Walk your hands slightly further forward and press down through your left hand. Lift your right arm out to the side and sweep up and back, maintaining a soft bend in your elbow. Squeeze your right shoulder and pause, then lower with control. Repeat for 6-8 reps per side and 2 sets.
• Alternating Supermans: Lie on your stomach and extend your arms and legs. Rest your forehead on the mat. Lift your right arm, chest, head and left leg into the air as high as possible and squeeze your shoulders and glutes. Pause at the top, then lower with control. Repeat for 6-8 reps per side and 2 sets.

What are the benefits?

I use these moves often and mix them up to add weights, bands, or reps and sets.

Here are some benefits:

Leg sweeps improve hip mobility and engage the glutes as you first lift your leg into the air, then open your hip as your leg moves outward. If you struggle with this exercise, reduce how far you move and softly bend your knee. To make this more challenging, add a looped resistance band above your knees.

Tabletop reverse flies: The goal is to work the rear deltoids, or the rear shoulder heads, and improve upper-body range of motion. If you're working to improve posture, I recommend adding reverse flies to your routine. To make this exercise more challenging, hold a light dumbbell in your hand.

Alternating Supermans work the back of the body, known as your posterior chain. You should feel this in your back, shoulders, glutes and hamstrings. You could work both sides together, lifting your arms and legs at the same time, or focus on alternating. I often ask clients to hold light dumbbells to make this exercise more challenging.

As you get older, try to move your joints through their range of motion in a variety of patterns while loading muscles using resistance. Motion is lotion, after all.

The more you move throughout the day, the better you can balance and stabilize; the more you load your bones and muscles, the stronger they get. Joints, ligaments and fascia (in particular) respond well to low-impact movement, and you only need to practice a few moves a few times per week to see some benefits.

Before you consider adding weights, focus on the fullest range of movement and really squeezing the working muscles at the top of each rep. Control is essential, so prioritize your form and speed and this will help you feel the exercises more.

And remember, you might not notice the progress straight away, but over time, you'll see huge benefits in how your body moves, adapts and responds. Give these a try, and let us know how you get on in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Regardless of age, we're all busy people trying to prioritize the right things at the right times: getting the kids off to school on time, eating well, sleeping enough, or shoehorning workouts into the day.

But while you might get away with being more unstructured or sporadic with your exercise routine in your teens and 20s, there comes a time when your body needs more intentional strength training without spending hours in the gym. That's because as early as your 30s, strength and muscle can begin to decline. As the years pass into your 40s, 50s and beyond, this accelerates.

I give all my older clients this advice: be consistent and intentional and work multiple muscle groups several times per week. This 8x8x8 kettlebell workout does exactly that, and this is why you're going to love it, especially if you don't have much time.

Watch: 8x8x8 kettlebell workout

I've programmed this routine to be short but effective, targeting the major muscle groups in your upper and lower body, plus your core. These are functional compound exercises (multi-muscle moves), which will focus on movements like pushing, pulling and squatting using two of the best kettlebells.

Working both sides of your body at the same time will save you time and may feel more challenging as you're loading heavier overall. If you have imbalances or a noticeably weaker side, I encourage more unilateral training (single-sided) in the future.

If you only have one kettlebell, work one side at a time and split the total reps evenly between left and right, or experiment with a number that works for you.

The workout:

• 8 reps
• 8 rounds
• 8 minutes

The moves:

• Kettlebell swings: Swings work your core, glutes, hamstrings and hips for power as you snap your hips forward and thrust the weight away from the body. It's not a squat, so keep a soft bend in the knees while hinging at the hips. As you send your hips back, imagine using your butt to close a car door behind you; as you send your hips forward, extend and squeeze your glutes and core muscles to drive the weight up to your eye line. Your arms should be pretty much weightless, powering through your torso, hips and glutes.
• Kettlebell thrusters: Thrusters combine a squat with an overhead press, working the upper and lower body together. Load one or two kettlebells at your shoulders, draw your elbows forward and engage your core, then sit deep into a squat while keeping your back straight and chest lifted. As you stand, immediately drive the weight overhead, keeping your arms close to your ears.
• Kettlebell bentover rows: Bentover rows use pulling to work your biceps and back. The hinge position will also target the posterior chain, including your hamstrings and core. Try to keep your back straight and feet hip-width apart as you hinge forward so that your chest is almost parallel to the ground. Keep a soft bend in your knees as you hold the kettlebells in a neutral grip and pull them toward your back pockets, with the elbows close to your sides at all times.

The 'why'

This workout lasts just eight minutes, but it certainly packs a punch by targeting your core for balance, power and stabilization, plus your upper and lower body. You'll push, pull and squat your way to a stronger body while keeping momentum high and improving conditioning as you race against the timer.

There's little rest, so you're going to be working almost flat out for the eight minutes, as you move through eight reps of each move and eight rounds. Essentially, you'll need to get all reps of the moves done within 60 seconds to achieve the eight rounds total.

This is about working intensely for a short burst of time, strengthening your whole body and being intentional using just three exercises to target as many muscles as possible and increase your heart rate.

You can add reps or take some away if you're struggling; if you choose to add reps, just remember that you'll start to fatigue at roughly round three, so keep some energy in the tank for those last few rounds when things naturally slow a little.

Get ready for your sweat test.

If you're new to workouts, I recommend taking it slow by removing the timer and checking your form with a personal trainer. If you have a health condition, injury, are pre or post-natal, or have any other pain or concerns, speak with a qualified medical professional before starting any new exercise regimen.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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