There’s nothing more frustrating than feeling a little bit “off.” You can’t put your finger on it, but something in your body is crying out for help. You head to the doctor’s office; they run tests, but everything looks perfectly normal, so you just go home and get some rest.

Perfect.

After having major surgery, I spent months feeling just like this. Those months quickly turned into a year, and before I knew it, I was canceling plans with friends and avoiding my usual workout routine.

Little did I know the thing that would drag me out of this hole was one of the best smart rings that I’ve been wearing on my hand for three years — my Oura Ring.

I’ve been tracking everything

I’ve been wearing an Oura Ring 3 since 2023, and have recently upgraded to the new Oura Ring 5. Every morning I open the app to check my sleep score, note to myself what made it a great (or not great) night's sleep, and get on with my day.

By checking my readiness scores daily, I get a good idea of what my body can handle. If I didn’t get a restful sleep, I take on a lighter load, but if I’ve been out cold for a full nine hours, you can bet I’m going to be climbing a mountain.

I’m a pretty active person. Between running, Pilates, hiking, and running a million and one errands every day, I always hit my step goals. But at the end of 2024, suddenly my readiness scores were, well, poor.

It didn’t matter how much I slept or how easy I took it the day before; something in my body wasn’t adding up. My HRV (heart rate variability) crashed and my resting heart rate while asleep was higher than ever. So what was happening?

I dragged myself to the doctor’s office only to be told there wasn’t anything wrong and that I should just take it easy for a while. With a new list of vitamin recommendations, I went home and continued tracking every metric I could, knowing deep down that there was a reason for my sudden fatigue.

And then I noticed the pattern. My heart rate was jumping all over the place even when I was sitting down doing nothing. That, combined with some noticeable palpitations, made me take one more trip to the doctor’s office — and I’m glad I did.

What the experts think

I set out to find out why wearables can have such a positive impact when uncovering health concerns. And it turns out that my meticulous tracking was actually the right thing to do, and medical professionals advise doing just this.

Dr. Manu Segal, medical director at The Moorings at Lewes, told me, “While smart rings like the Oura Ring are not diagnostic devices, they can be remarkably useful for identifying trends that deserve medical attention.”

He says, “The key is to look for persistent patterns, not isolated readings. A single poor night's sleep or one low HRV value is rarely meaningful. Several weeks of consistent change, however, can provide valuable insight and prompt an earlier conversation with a healthcare professional.”

Oura is known for its sleep-tracking capabilities, and Dr. Segal notes the sleep score as one of the most telling metrics for long-term health, influencing cardiovascular and immune function, as well as mood and cognitive performance. Paying attention to the metrics that make up the sleep score can make a huge difference.

Further to that point, Dr. Naheed Ali, certified in clinical research by the National Institutes of Health, states that smart rings, such as the Oura Ring, are not diagnostic tools in themselves.

He says, “Their greatest value lies in identifying persistent deviations from your normal pattern… They're most effective when combined with healthy lifestyle habits, regular medical care, and attention to the whole person — not just individual numbers.”

Noticing the pattern

Following that advice, it’s become abundantly clear that understanding my own baseline and what the deviations in those metrics mean makes a huge difference. But we shouldn’t be jumping to conclusions from this data. “Normal” looks different for everyone, and a medical professional should be your first port of call.

Considering metrics alongside how I’m feeling has made the biggest difference in my understanding of my body. It’s not just about why I’m feeling tired and run down, but taking in the bigger picture and being aware of daily changes I can make.

After looking at my ring’s metrics over time, I found that my HRV balance was declining, my resting heart rate was elevated, and my body temperature was unstable. That would often give me alerts on the Symptom Radar section of the Oura app, which lets you know when your biometrics are showing signs of strain.

After taking these metrics to the doctor and getting the relevant testing done, I found out that I have a fast heartbeat, also known as tachycardia. Since then, I’ve been able to work closely with health professionals to delve into the cause and make changes, including medication and more focused exercise plans to improve my metrics and get me back to feeling my best.

As you can see from my updated 2025 metrics, taking time to slow down and recognize stressors in my life has vastly improved my health. Since using my ring for this purpose, I’ve been able to get back to hiking, restful nights of sleep, and generally quieting the anxieties I was experiencing daily.

I wholeheartedly recommend paying attention to your version of normal with a fitness tracker. Paying attention to my metrics has made a huge difference to my quality of life.

However, it’s paramount that you don’t jump to conclusions and make assumptions based on a few numbers; you should always seek advice about any health concerns you have from a medical professional.

More from Tom's Guide

• I wore an Oura Ring for an entire year — here’s why it's the best smart tech I have invested in
• I wore the Oura Ring for 6 months to track my sleep — and now I'm regularly getting 8 hours and feel so much better
• Oura Ring 5 review: I’ve worn the world’s smallest smart ring for a week, and it changes fitness tracking forever

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.

More from Tom's Guide

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• The best stretches for tight hip flexors
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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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Astronauts on the International Space Station experience sleep inertia (grogginess upon waking) because they work in shifts, are rolling a chronic sleep debt, and see 16 sunrises and sunsets every 24 hours, among many other factors.

I experience sleep inertia because my pre-schooler doesn’t believe in sleeping through the night. And that build-up of broken sleep makes me feel punch-drunk some mornings.

I tried easing the grogginess with caffeine, but it didn’t work. And after speaking with Dr. Erin Flynn-Evans, Director of the Fatigue Countermeasures Laboratory at NASA Ames Research Center, I now know why…

“Caffeine takes time to take effect, so it’s not the best tool to use if you have to wake up and act quickly,” Dr. Flynn-Evans explains, whereas light activates retinal pathways immediately.

Well, my job doesn’t require me to perform complex tasks straight after waking. But my son is full bore from the moment he opens his eyes — sitting on the couch to watch him play while I'm still struggling to wake up fully is not an option.

Let there be (blue) light

While caffeine isn’t a fast-acting off-switch for post-sleep grogginess, the right type of blue light within 30 minutes of waking is.

Yes light therapy glasses and lamps can help to reduce sleep inertia, but devices cost money. For a $0 solution, Dr. Flynn-Evans says to step outside your front door: “Going outside when the sun is out will expose you to blue light from the sun naturally.”

Even though it looks yellow from Earth, the sun contains blue light (and many other colours). “There are specialized photoreceptors in our eyes that are very sensitive to blue-wavelength light that are different from the rods and cones that we use for vision,” explains Dr. Flynn-Evans.

“They are most sensitive to blue-enriched light, because the light that we receive from the sun has a strong blue component. When these photoreceptors detect light, they send a signal to our internal clock (circadian rhythm) to indicate that it’s daytime.

“This initiates a cascade of other effects throughout the body that promote alertness. For example, our bodies immediately stop producing melatonin when the photoreceptors detect light.”

Little wonder that blue light is being studied as a powerful off-switch for melatonin production (a master sleep hormone), and a powerful on-switch for wakefulness signals.

Key takeaways: At a glance

• The biological switch: Natural morning light triggers specialized photoreceptors in your eyes. These instantly signal your brain to stop producing melatonin.
• The $0 NASA solution: While blue light therapy devices are helpful for night-shift workers and in the darker months of the year, natural light outside contains all the blue-cyan light you need to help ease sleep inertia.
• Blue light isn’t a 24/7 enemy: Reduce your exposure at least one hour before bed, then embrace it soon after waking to reduce grogginess.
• The weekend trap: Sleeping in creates ‘social jetlag’, which throws off your circadian rhythm and makes your sleep inertia worse on Monday.

6 a.m. cement brain

At the start of this year, my son started going through a rough patch with sleep and my father-in-law was receiving end-of-life care in hospital. I was stressed day and night, and my sleep took a hit.

It didn’t matter how many hours of sleep I got, either – because it was so broken, I felt deeply groggy each morning.

“Sleep inertia is the groggy feeling when somebody wakes up from a deeper part of sleep, and the body is still transitioning from sleep to wake, so they don’t feel fully alert yet,” explains Dr. Lindsay Browning, Chartered Psychologist, Neuroscientist and the founder of Trouble Sleeping.

It was winter when my grogginess drifted in. Sun-dappled mornings were replaced by deep black 6 a.m. skies, and I had lent my trusty Lumie Vitamin L light to a friend battling Seasonal Affective Disorder.

So I became reliant on a daily vat of caffeine to ‘power up’.

Call it divine timing (or forgetting that I had requested the product for testing), but a few weeks later I was sent a pair of 470nm blue-turquoise light-emitting glasses. My morning grogginess was beginning to ease up when wearing them, but they weren't an instant 'on' switch to take me from punch-drunk to instantly alert at 7 a.m..

“The circadian rhythm is a forward feeding cycle, so if you generally wake up at the same time each morning, your internal clock will anticipate when it’s time to wake up and begin to turn off sleep signals and turn on wake signals at your typical wake time," explains Dr. Flynn-Evans.

“You’re also likely to be exposed to light at about the same time in the morning if you get up around the same time, so any light you are exposed to may simply be interpreted by the body as the expected daily light signal.”

So if I always wake up at 7 a.m., my internal body clock already anticipates light at 7 a.m., so that burst of artificial blue light isn't a ‘shock’ system boost and won’t be as potent against sleep inertia as it would be at, say, 2 a.m. when I'm normally asleep.

The right light at the right time

“Bright light exposure soon after waking is one of the best ways of helping you feel more awake more quickly,” explains Dr. Browning.

Ok, but is there a difference between the blue light that helps wake us up versus the ‘melatonin-disrupting’ blue light we’re told to avoid before bed?

“Nope! It’s the same,” says Dr. Flynn-Evans. “The difference is that light in the evening shifts the drive to sleep and wake later. Light in the morning shifts the drive to sleep and wake earlier.

“As a result, most people need to minimize light in the evening in order to fall asleep, and maximize light in the morning to wake up.”

“Additionally, physically getting up out of bed and moving can also help you wake up and feel more refreshed,” adds Dr. Browning. “Staying in bed, repeatedly pressing snooze, is unlikely to help you quickly wake up.”

This is a trap many of us fall into on weekends; a time when we feel we deserve a lie-in, or have the chance to catch up on sleep.

Truth is, this ‘social jetlag’ confuses our circadian rhythm and perpetuates our sleep issues. A consistent sleep schedule, especially your wake-time, is arguably the MVP of good sleep hygiene.

“Sleeping in later at weekends can shift your sleep-wake schedule later, making a Monday morning alarm feel more like waking up during your ‘biological night’,” Dr. Lindsay explains.

“This effect may be more pronounced in naturally later chronotypes (owls) compared to earlier chronotypes (larks)."

Less is more: How long to use blue light for

It’s important to remember that Dr. Flynn-Evans’s work at NASA is focused around how to help astronauts reduce sleep inertia fast when working in space.

Using enriched blue-light helps them go from groggy to alert when they wake up for a shift in a place where they have few circadian cues, yet many physical stressors.

Back on Earth, shift workers who sleep in the day and work through the night might also benefit from blue light exposure.

So how long should a person be exposed to this light before their brain switches from ‘sleepy and groggy’ to ‘awake and energized’?

“We don’t know exactly, because it depends on the time of day and the stage of sleep that a person has awoken from,” Dr. Flynn-Evans explains, before revealing more about her team’s lab protocol: “Our studies typically use a minimum of 20 minutes of bright light exposure.”

For most of us, getting outside soon after waking is still the gold standard approach for easing sleep inertia. Dr. Browning: “At the end of the day, natural daylight is easy, free and one of the most effective practical options for most people.” 

Why some people experience sleep inertia more than others

“If you wake up from a deeper part of sleep, particularly slow-wave sleep, you are more likely to experience sleep inertia.” Dr. Lindsay explains.

“If you wake up from a much lighter part of sleep, typically at the beginning or end of a sleep cycle, you are less likely to experience as much sleep inertia.

“Also, if you set your alarm for a different wake-up time from your usual one, either earlier or later, you might find yourself waking from a deeper part of sleep and therefore experience more sleep inertia.”

Dr. Lindsay's point rang true when I had to wake up around 3 a.m. for a family flight to Spain—not even the excitement of a holiday could override that crushing sleep inertia we all felt.

“Our sleep cycles tend to have more deep, slow-wave sleep in the first half of the night, and sleep tends to get lighter and less deep with each subsequent sleep cycle towards the morning,” Dr. Browning reveals.

“Therefore, if you wake up when your body clock thinks you should still be in the middle of your night’s sleep, you are more likely to wake up from a deeper part of sleep and experience sleep inertia.”

I used my light therapy glass to power through at the airport, giving me enough energy and concentration to lug my sleepy son in a hip carrier whilst also dragging a 20kg suitcase up a steep hill.

Other ways to reduce sleep inertia

In the lighter months where mornings are awash with daylight early doors, sleeping with your curtains partially open is a great way to harness natural light cues.

“Even through closed eyelids, you can sense the sunlight increasing, which has been suggested to help pull you from a deeper part of sleep into a lighter part of sleep.” Dr. Browning then recommends opening your curtains fully as soon as you’re up. “This helps to shift sleep inertia more quickly.”

A good sunrise alarm clock is an excellent solution here.

Her other top tip is to keep a consistent wake time, even on weekends. “This helps your body get used to that time as ‘wake-up time’, and it helps your body shift to that time being a more natural waking point between sleep cycles rather than from a deeper part of sleep.

“So, in summary," continues Dr. Browning, "getting some natural daylight shortly before waking and as soon as you wake up, and having a consistent wake-up time, may both help to reduce the likelihood of sleep inertia.”

When to see a doctor

“People who consistently wake up exhausted often have an undiagnosed sleep disorder," explains Dr. Flynn-Evans, "so the first thing I would recommend is talking with your doctor about a referral to a sleep clinic.

“For those who do not have sleep disorders, it’s important to maintain a regular bed and wake time, with regular bright morning light exposure.

“Night owls tend to struggle with waking up in the morning, which makes it more important for night owls to turn down the lights before bed and maximize morning light exposure to adapt to their work or social schedule." Dr. Flynn-Evans says. "It’s also important to have an appropriate cool, dark, and quiet sleep environment.”

Dr. Browning adds: “If you find that you experience severe sleep inertia most mornings, or it doesn't shift after waking and the sleepiness and grogginess persists long into the day, then this might be a sign that you aren't getting enough sleep, you might have circadian misalignment, or you might possibly have another sleep disorder such as sleep apnoea.”

If you only occasionally experience sleep inertia, it’s nothing to worry about: “Making sure that you get enough sleep is more important than worrying about avoiding sleep inertia, because even if you wake up with sleep inertia, it will usually wear off fairly quickly.”

Sleep tech to help banish morning grogginess

I’ve been wearing the new Garmin Cirqa, a $199 screen-free and subscription-free fitness tracker for over a week, and while my initial impressions are mostly positive, burning questions about the device persist.

So, I reached out to Jill Kaiser, the lead product manager for the Garmin Cirqa, to learn more. Kaiser has been with the Kansas-based brand for a decade, and sees the Cirqa as her ‘baby.’

One of Garmin’s more unusual wearables, our conversation touched on the value of customer feedback in the design process, how customization and comfort were also key pillars, why the Cirqa lacks an onboard GPS, and whether or not Garmin plans to roll out more screen-free wearables anytime soon.

Why launch a screen-free tracker?

One of the biggest bits of info I gleaned from my chat with Kaiser: Garmin places a high value on user feedback and requests.

“We definitely are listening to our customers. We were looking at what our customers want,” says Kaiser. The Cirqa has “all of our training, all of our health metrics, everything that they are wanting in our other devices, just in an option that doesn't have a screen, that doesn't have that distraction for them.”

Garmin users have apparently been requesting a screen-free tracker for some time. So why launch one now, especially hot on the heels of the Fitbit Air, a device that promises many of the same features for half the cost?

“We've had quite a lot of customer feedback wanting a screenless product for some time, and so it's been on our radar, and [now] just felt like we had all of the pieces in place to be able to support this,” says Kaiser.

Of course, launching a successful screen-free wearable requires an equally successful, i.e., user-friendly companion app. Put another way, “there's a lot that goes into not having a screen on your wrist and just making sure that our ecosystem is built for it,” notes Kaiser.

An ‘all-day version’ of the Index sleep tracker

Kaiser says to think of the Cirqa as an “all-day version” of Garmin’s screen-free Index sleep tracker. However, “from a feature standpoint and what it tracks, the Vivoactive line and the Venue line fit really nicely with [the Cirqa]. We brought in all of the training metrics that the latest Venue has,” says Kaiser.

This is to say, the Cirqa should be one mighty reliable and comprehensive holistic device, up there with the best fitness trackers. And unlike other popular screen-free trackers out there, the Cirqa has one design element that truly sets it apart from the pack: a physical button.

“We added a button onto the product because we know from customers that it's important to be able to have that quick start and stop without having to pull out the phone,” says Kaiser. Not only that, the Cirqa vibrates each time you press the button to confirm the action.

‘Users can really dig in and make it what they want’

Designed to appeal to a wide range of users, whether you’re a hardcore athlete or a first-time jogger, personalization is king when it comes to the Cirqa.

“There's just a lot of customization we built into this that a user can really dig in and make it what they want. If they want to see their battery life from the device, they can turn that on, and with a double tap, you can see an LED; if it's green, it means it's good to go,” says Kaiser.

That’s not all. “If you feel like you're missing [knowing] what time it is, we have hourly alerts that you can turn on, and it vibrates on the hour.”

By default, a single press of the buttons starts a generic workout tracking session; however, users can customize the action to begin any supported workout of their choosing.

“You can go into Garment Connect and customize that button. If you're always going floor climbing, like doing stadium stairs, and you want those metrics, you can go in and change that so floor climb is the activity on your device,” notes Kaiser.

Meanwhile, a long-press of the button turns on the broadcast heart rate function, while a triple-press forces the Cirqa into pairing mode.

A valuable companion to your Garmin Watch

What about users who already own a Garmin watch? Does the Cirqa have any value as a companion device? Yes! Users can specify a primary device in the Connect app. This is the one you plan to wear throughout the day and night.

So, if you’re someone who trains with a higher-end Garmin Fenix or Forerunner, but want something a little more wrist-friendly to wear to bed without sacrificing sleep and recovery insights, the Cirqa may be your answer.

Best of all, you don’t need to manually switch between devices; the Connect app is smart enough to sync data from whatever wearable you’re wearing/logging a workout with.

How to train your Cirqa

While a dedicated, customizable button to start and stop workouts is certainly handy, wouldn’t it be nice if your Garmin Cirqa automatically knew what workouts you were doing without any input from you?

Kaiser says that with a little bit of user guidance early on, you can train your Cirqa to do exactly that. You’ll just need to manually track those activities for the first week or two you wear the device; after that, it should start to automatically detect and track your go-to workouts.

“By you engaging with it and saying, yes, I did go for a walk, or no, I didn't go for a walk, I was actually doing something else, that is helping the system then learn and actually adapt to you,” says Kaiser.

I’m still testing Cirqa's auto workout detection out, and seeing as it's only been a week, I can't yet comment on its reliability. That said, I look forward to reporting my findings in the forthcoming Garmin Cirqa review.

On the lack of onboard GPS

One question I keep hearing about the Garmin Cirqa is ‘why doesn’t it have GPS?’ According to Kaiser, a desire to keep the size and cost down, while maximizing battery life, is the answer.

“There's a lot of benefit that we can get from a battery standpoint, from a size standpoint of not having [GPS] in there. And so it went back to the user need. Yes, we know GPS is important, but from the phone, that still gets what our customers want,” says Kaiser.

More screen-free trackers to come?

So, now that Garmin has two screen-free wearables under its belt, can we expect more to come? “We're always going to continue to be looking at what we can do in this space,” says Kaiser. So, maybe yes, maybe no?

Ultimately, the Cirqa was designed to be, well, whatever you want it to be, assuming you want a screen-free tracker. “There's just a lot of customization that we built in,” says Kaiser. “Depending on what your needs are and what you're looking for. You're either not getting anything from it, where it's completely distraction-free, or it's adding a little bit of help throughout the day.”

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As a fitness editor, I’ve spent hundreds of hours testing tech this year, and we’re only in July. Not a day goes by when I don’t have more than one fitness tracker strapped to a pulse point, and by now, my friends have stopped asking me why I’m wearing two watches (I think they’re just relieved I’ve not turned up to brunch wearing a chest strap…yet).

I often get asked which is the best tracker, and my answer is always, "It depends on who’s buying it." And while I stick by this answer — someone training for their seventh marathon, for example, would be looking for something completely different to someone getting back into fitness in their 60s — one tracker stands out this year, and it’s probably not what you’re expecting.

Why the Fitbit Air is the best fitness tracker to launch so far this year

Sure, I wouldn’t be without my Oura Ring 5, and I’ve been impressed by the tech packed into the affordable Garmin Forerunner 170, but for me, the Fitbit Air is the tracker to beat in 2026. If you’re looking to get a better understanding of your overall health, and you’re not put off by AI health coaches, here’s why it’s my top pick.

It disappears on your wrist

Whether you’re the kind of person who wears an actual watch (remember those) and wants a screenless tracker as well, or you’d prefer not to have something buzzing on your wrist with your phone notifications, the Fitbit Air is a great choice. Sure, it’s not as inconspicuous as the Oura Ring 5, but it’s also nowhere near as expensive, and if you don’t want to, you don’t have to sign up for an ongoing subscription.

Weighing in at just 12g, the Fitbit Air is seriously lightweight, and really does disappear on the wrist. I found it extremely comfortable wearing 24/7, especially when sleeping, and it was noticeably lighter than the Whoop 5.0 or Garmin Cirqa.

The AI Health Coach is the best I’ve used so far

I’m very anti-AI health coaching, especially because, up until now, most of them have just regurgitated information I can already see (don’t get me started on Apple’s Workout Buddy). I was skeptical about the Gemini-powered Google Health Coach on the Fitbit Air, but it really is excellent.

It breaks down your health information into easy-to-understand and actionable advice. This morning, after a heavy track session days before my period, my Google Health Coach told me, “That run was a solid effort, Jane, and since you’re in the luteal phase, your body is actually working harder than usual. During this time, your core temperature is naturally higher, and your body may prioritize burning fat over glycogen, which can make high-intensity efforts like today’s feel more draining.”

It then gave me three pillars to focus on to recover.

I’m lucky enough to have run with a coach for years, so I know my body and when I need to ease off. But for beginners, or those that need guidance, Google’s Health Coach does this super well, and the actionable advice can help you train smarter and avoid injury.

The downside is that to get this AI coaching, you’ll need to pay a subscription fee of $10/£8 per month. Still a lot cheaper than a running coach or personal trainer, but it won’t be a cost everyone can afford.

For most people, the Fitbit Air is enough

I’ve worn a Garmin for years, and while I trust Garmin’s data and love the Garmin Connect app, the Garmin Cirqa is definitely aimed at more dedicated athletes who want deeper athletic training readiness metrics. Whoop takes this even more seriously with the Whoop 5.0.

That said, for most people, the data the Fitbit Air gives you is more than enough. I truly believe that with fitness trackers, you can take a horse to water, but you can’t make it drink.

There’s no point collecting months of data and not really doing anything with it. The power and change come when you can take the data and make healthy changes, and I believe the Fitbit Air is one of the best trackers I’ve tested when it comes to breaking down your data into actionable advice.

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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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The heart rate sensor on the Garmin Cirqa screen-free tracker powers pretty much all the important stats you get from the device. It’s key to sleep tracking, your body battery and training readiness scores, and your heart rate variability readings.

So it must be accurate, especially as, unlike with the best Garmin watches, you can’t pair an external heart rate monitor to the Cirqa to get more accurate data if required.

That’s what I do with my Garmin Forerunner 970, even though it has a pretty reliable optical heart rate sensor built into the watch. I pair the Garmin HRM 600 chest strap to the Forerunner 970 for my workouts, because chest straps offer an extra level of reliability.

Unlike optical sensors, which use LED lights to measure your heart rate via your blood, with your pulse changing the power of the light that comes back to the sensor, chest straps use electrical signals directly from the heart. They are more accurate and faster to respond to changes in heart rate.

Testing the Garmin Cirqa’s heart rate accuracy

The Cirqa uses Garmin’s Elevate Gen 4 sensor, which is not the latest sensor in the brand’s line-up — most of its watches now use an Elevate Gen 5 sensor, but Garmin told us this was too large for the Cirqa at the launch of the strap.

Having spent the last couple of months testing the Garmin Forerunner 170, which also uses the Elevate Gen 4 sensor but has been accurate in my testing, I wasn’t concerned that it would lead to poorer results with the Cirqa.

I’ve had the Garmin Cirqa on my wrist for a couple of days, and to check the heart rate accuracy of the device, I’ve done two interval running sessions on the track, an easy run, and a strength workout.

I don’t yet have the bicep band accessory for the Cirqa, but I have tested it on my wrist and on my forearm. In general, optical sensors like this are more accurate in thicker parts of the body where there’s more muscle, and the higher up the arm, the more stable the sensor tends to be.

The forearm is usually a little better than the wrist, and the upper arm is better still, so the bicep band could well be a worthy extra purchase if you pick up the Cirqa.

Top marks on my easy run

First up, the easiest test I’ve done so far with the Cirqa — a 40-minute easy run. I’ve rarely seen errors from Garmin watches during this kind of run in recent years, so I expected the Cirqa to match up with the Garmin HRM 600 chest strap more or less perfectly. I wore it on my forearm for this test.

As you can see from the graph (created with the DC Rainmaker Analyzer), the Cirqa matched the chest strap beat-for-beat throughout the run and ended up with an average heart rate of 111.39bpm vs. 111.50 bpm on the chest strap. Flying colors.

Impressive during intervals

Interval runs are a tougher challenge for heart rate sensors because they have to track rapid rises and falls in heart rate. I did one session running 4 x 8min with 90 seconds recovery, and one with shorter intervals — 12 x 600m with 90 seconds recovery.

I’d expect to see a slight lag in the readings from the Cirqa compared to a chest strap, because the chest strap responds quicker to changes in heart rate, but otherwise I’d hope to see the same rise and fall in heart rate during the interval workouts.

In the workout with longer intervals, the Cirqa was pretty much spot on when I was running hard, but didn’t drop as low as the chest strap between most of the intervals.

When doing shorter reps, you can see that the Cirqa often took a little longer than the chest strap to rise to my higher heart rate when I started running hard, but it did track the rise and fall of my heart rate pretty well throughout the session.

I wore the Cirqa on my wrist throughout both these workouts, and overall I was impressed with the heart rate accuracy.

Mixed results during a strength workout

I wore the Cirqa on my forearm for the 15-minute strength workout I did, which was a mix of weights and bodyweight exercises done at a fairly slow pace, so my heart rate didn’t climb too high throughout.

The Cirqa struggled more in this session than on the run, though the differences between it and the chest strap are exaggerated on the graph because it’s a shorter workout and my heart rate didn’t vary that much — the average heart rate measured by the Cirqa was 89.31 compared to 92.62 on the chest strap.

Still, it didn’t follow the reading from the chest strap that closely. I think for strength training, the bicep band would be a useful upgrade for the Cirqa.

More testing to come

It’s still early days in my testing of the Garmin Cirqa and I want to do a lot more workouts with it, trying out the bicep band in particular, but it has proved quite reliable overall so far.

Outside of workouts, I have little doubt the sensor is accurate, and the average and resting heart rate readings I’ve seen during sleep in my first two nights with the device look good, though I’ve not tested this against another sensor yet.

Whether a screen-free tracker is the right option for you also depends on a whole load of other factors, but the heart rate sensor on the Cirqa has been good for me so far.

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Like most people, my evening routine used to resemble scrolling on my phone in bed at the expense of getting the quality sleep I need. Tired, wired and averaging six hours of sleep a night, I needed to take drastic action.

I felt as though modern life was working against me, and the blue glare from my screens was keeping me artificially stimulated long after it was time for bed. Caffeine and sugar propelled me through the day but left we wide awake at 3 a.m.

So, inspired by the Amish and their healthy relationship with their circadian rhythm (our body's 24 hour internal clock), I decided to rise and sleep with the sun in an attempt to fix my poor sleep habits.

I expected that I might get more sleep, but what happened to my focus and energy levels caught me completely off guard. Here's my story...

Key takeaways: At a glance

• Our circadian rhythm is our body's internal clock, primarily regulating our sleep-wake cycle.
• The rising and setting of the sun acts as a circadian cue, triggering the production of the key sleep hormones we need to fall asleep and wake up.
• For me, modern life and artificial light has resulted in a disconnect between the solar day and my circadian rhythm. This has led to poor sleep.
• To get more sleep and improve my energy levels, I took inspiration from the Amish to sleep and rise with the sun for 14 days.
• The result? I slept longer after just night one. After two weeks, my cognitive fog lifted and my focus returned.

• Read more: I kept waking up exhausted until a NASA scientist shared her $0 lab-tested tip for beating morning grogginess — here’s how it works

What is your circadian rhythm and what role does in play in sleep?

Your circadian rhythm is your body’s internal clock. It’s governed by the sun and regulates your sleep-wake cycle. It also regulates other functions, including hormone production, temperature and metabolism.

“Circadian means ‘around the day,’ and for humans and almost every other living thing on earth, it's aligned with the sun and controls two of our most fundamental states of being — sleep and wake,” explains Dr. Alex Dimitriu, a doctor double-board certified in Psychiatry and Sleep Medicine.

“At the core of the circadian system is sleep and wake,” says Dr. Dimitriu. "Sleepiness is reset by sleep, and builds up the more hours you are awake.”

The sleep-wake cycle is made up of two parts. First comes sleep pressure (your homeostatic sleep drive). It builds from the moment you open your eyes in the morning. As does a chemical called adenosine.

“As it gets later in the day, we build up more adenosine, which accumulates and makes us sleepy over time,” says Dr. Dimitriu.

He then adds that the second part of the sleep-wake cycle is aligned with daylight and melatonin, which, alongside adenosine, delivers a one-two punch of tiredness, making it easier to fall asleep.

“The system is designed so that when these two signals overlap — so you are sleepy, and it is dark outside — you enter and stay asleep,” explains Dr. Dimitriu.

The catalyst: Why I turned the lights off in my life

I write about sleep for a living, yet my own relationship with sleep is complex. An erratic sleep schedule, endless to-do lists and age-related hormonal fluctuations (I’m 40+) means I usually get in the region of six hours of broken rest per night.

And, no, I’m not one of those rare humans who manage to thrive on less than seven hours of sleep. I exist in a cognitive fog, my emotions sit close to the surface and I often find myself wide awake at 3 a.m. in a mild panic.

Ironically, the idea to shun artificial light in order to claw back my sleep quality could be described as a lightbulb moment. It was during a camping trip that I mulled over the fact that I always slept better in the great outdoors.

These camping trips tend to follow a familiar pattern; a busy day of outdoor activities — hiking, surfing, swimming — followed by a gradual wind down, perhaps a short walk, before getting into bed soon after the sun sets. I climb onto my air mattress and sleep like a log.

During my most recent trip, I clocked up an unprecedented 8h 47m of sleep, 1h 55m of which was spent in deep sleep (most adults aged between 25 and 64 require between 45-90 minutes of deep sleep per night, which suggests my body was trying to repay a portion of the mountain of sleep debt I’ve accumulated over the past decade).

For the first time in weeks, I woke up feeling restored. I had (unintentionally) corroborated a 2013 study that explored how following a natural light cycle could shift your circadian rhythm forward, resulting in more sleep.

It was then that I realised I was slowly suffocating my circadian rhythm with artificial light and tech back home.

"Bright lights, late meals, and highly stimulating activities can make it harder for the body to register that it's time for sleep," explains Dr. Alex Dimitriu, a doctor double-board certified in Psychiatry and Sleep Medicine. "Lightbulbs have changed our relationship to the sun, and screens and devices have made it worse.

"Bluish high efficiency LED lights do the same — they trick the circadian system into thinking it's daytime when it's night," he continues. "People need to be in dark dim sunset colors to sync their circadian systems, and align them for sleep."

With most modern homes packed with tech that actively prevents them from sleeping, could it ever be possible to apply the simplicity of a rustic camping trip — where I sleep and wake with the sun — to my busy daily life? I decided to try...

Sleeping like the Amish

In her quest to explore what life was like when humans had a closer relationship with natural light, health and science journalist Linda Geddes visited an Old Order Amish community in rural Pennsylvania. There connection to the electric grid is forbidden and their days are largely spent toiling the land and tending to the home.

It was here, while researching her book Chasing the Sun, that Geddes noticed how certain aspects of Amish life leant itself to quality sleep. Physical activity, a circadian rhythm closely aligned with the sun, and plenty of natural daylight.

In contrast, my life as a desk-bound journalist means I spend a large portion of my day hunched over a laptop under the glare of bright LED office lights. Instead of fresh air, I’m blasted by recycled air and survive on a staple diet of oven chips.

Sleeping and waking with the sun

When Geddes stayed with an Amish family, she noted how their attention isn’t absorbed by electrical gadgets. Their evenings weren’t punctuated by bright electrical lights, either.

Instead, they use a single, large, stand-mounted propane gaslight that they move between the kitchen and living space, where the family congregates. If anyone needs to use the bathroom, they take a battery powered LED lantern, a torch or oil lamp.

“Even so, once the sun goes down, most Amish households are far darker than the average American house,” writes Geddes.

As a result, a sleep schedule that closely aligns with the sun — around 9 p.m. until 4.45 a.m. — is standard, rising without an alarm before dawn.

Daily labor

Adenosine, a chemical that builds throughout the day and helps promote sleep, is a byproduct of physical activity. So sedentary lifestyles can impact sleep pressure, our biological urge for sleep.

Sleep pressure is a pillar of our circadian rhythm, so when we move less throughout the day, the delicate balance of our circadian rhythm — which regulates our sleep-wake cycles — is disrupted.

For the Amish community, who work, walk (for the Old Order, cars are forbidden), farm and do, this isn't an issue as they are constantly moving.

"The way many of us live today is almost the opposite of what our internal clock expects," Dr. Shelby Harris, a licenced Clinical Psychologist and Behavioral Sleep Medicine Specialist, tells me.

"We spend most of the day indoors, often under relatively dim lighting, and then at night we're surrounded by bright lights, TVs, laptops, and our phones. That evening light tells the brain to stay alert when it should be winding down."

Daylight exposure

While modern life has left many of us disconnected from the solar day and at the mercy of Seasonal Affective Disorder (SAD), a type of depression tied to a lack of natural sunlight, Geddes points out that the Amish population has the lowest prevalence of SAD of any Caucasian population.

And that could be down to the amount of daylight they're exposed to. According to Geddes, Amish people are exposed to an average daytime illuminance of 4,000 lux during the summer, compared to the 587 lux that Brits are exposed to.

In Winter, that drops to approximately 1,500 lux and 210 lux respectively, which, again, leads to a dysregulation of our circadian rhythm. "In other words, our waking hours are approximately seven times gloomier than those of the Amish," writes Geddes.

My experiment: What happened when I slept and rose like the Amish

I'm not about to disconnect my home from the National Grid, nor can I swing two weeks off work to grow my own food.

But there are aspects of Amish life that I can take inspiration from in order to improve my sleep — and that's sleeping and (hopefully) rising with the sun.

Instead of using artificial light to prop up a later bed time, I decide to spend two weeks going to bed as the sun goes down, just like I do when camping. Two weeks should give me enough time to settle into some sort of routine.

The night I start my experiment, the sunset takes me by surprise. Is it 10.15 p.m. already? I’ve accidentally left it until the light is practically non-existent before getting ready for bed.

But, like I would when I go camping, I muddle through with the little light there is and manage to get myself ready for bed.

I leave my phone downstairs out of reach, turn off my sunrise alarm (I’m just hoping that I wake up in time to get the kids ready for school) and climb into bed.

Normally, I would appreciate reading in bed (or, more accurately, scrolling on my phone) for a while in order to wind down after a busy day.

However turning on a light goes against the whole point of this exercise, so I lie in the darkness and wait for sleep to take me.

I sleep for longer from night one

The speedy bedtime routine (and earlier bedtime) means it takes me longer than normal to fall asleep. When I do, I’m aware I’m sleeping lightly as I’m worried about sleeping in and the kids being late for school.

Despite worrying, I wake naturally at 06:49, which is a little later than I would normally wake but still within the realms of my usual routine. My sleep tracker tells me I’ve clocked up 8h and 18 minutes of sleep and didn’t wake up in the night.

I question how accurate that is as I felt like I kept checking the time all night. Still, for me, 8h and 18 minutes of sleep is pretty incredible.

Waking up eventually stops being a struggle

Worrying about not setting an alarm is starting to impact my sleep. So I set my sunrise alarm clock for 6 a.m. as a safety net and hope that I don't need it.

I start my experiment on a Thursday and, when my sunrise alarm starts chirping away on Monday morning, I'm still dead to the world. I initially feel disappointed that I'm not waking naturally with the sun at 5 a.m.

But then I remind myself that I've been getting less sleep than I need for years, so paying off all that sleep debt won't happen within a few days.

However, as the experiment goes on and my alarm goes off, I begin to feel ready for it. For the first time in months, I'm waking with energy.

There are even occasions when I wake before my alarm.

When that happens I try to get out of bed straight away and enjoy my first cup of tea in the garden before anyone else wakes up.

While I would normally have spent that time on my phone in bed, I've instead been checking the progress of my dahlias and soaking up the early morning rays.

This, says Dr. Harris, is one of the most impactful ways I can anchor my circadian rhythm: "One of the biggest things is getting outside soon after you wake up. Even 15 to 30 minutes of morning light helps reinforce your body's schedule and makes it easier to fall asleep that night."

My cognitive fog is lifting and my focus is returning

Over time, the double whammy of sleep deprivation and underlying stress has taken a toll on my cognitive function. I've become forgetful, there are times I can struggle to focus, and I rarely allow myself the luxury of finishing a thought.

After a week of sleeping and rising(ish) with the sun, I begin to feel the cognitive fog lift.

For the first time in a long time, I feel creative again — ideas come to me and I allow myself the time to mull them over. I'm focusing on one task at a time and enjoying immersing myself in them, whether it's work, cooking or DIY.

This, says Dr. Dimitriu, is entirely expected: "Sleeping closer to sunset and waking closer to sunrise, is what we have been doing naturally for millennia, and it also helps establish deeper, and longer periods of sleep.

"More sleep, that is circadian aligned, has multiple benefits, physical and mental. Mood stability improves, anxiety is reduced, and there is more room to think before you react," he continues.

"People become more patient. Attention and focus, as well as memory and recall — the ability to learn, are also improved."

How to protect your circadian rhythm during the darker months

While attempting to align my circadian rhythm with the sun, I've been aware that summer is the easiest time to do this. After all, a sunset and sunrise time in the region of 10 p.m. and 5 a.m. isn't a million miles from my optimal routine.

Which leads me to wonder, how can I anchor my circadian rhythm around the sun during the winter months when the days are shorter and the sunlight is weaker?

"Winter definitely makes it harder because we're naturally exposed to less sunlight, especially in the morning," acknowledges Dr. Harris.

"My advice is to make the most of whatever daylight you do have. If you can step outside for a morning walk, that light is still much stronger than what you get indoors."

For those who notice that their mood and energy levels are impacted during winter, Dr. Harris recommends a light therapy box, which emulates natural sunlight for improved health.

"More than anything, try not to let your routine drift," concludes Dr. Harris. "Keeping a consistent wake time, getting some movement during the day, and limiting bright light late at night can go a long way in keeping your body clock on track, even when the days are shorter."

Tech to help regulate your circadian rhythm

The Fitbit Charge 5 debuted in 2021 around the same time as the Apple Watch Series 7, and even though it was replaced by the Fitbit Charge 6 in 2023, you can still find the Charge 5 on sale in 2026 for around $100 new or ~$40 if you go the used/refurb route.

But can a 2021 wearable, like the Fitbit Charge 5, actually keep up with today’s best smartwatches, like the Apple Watch Series 11, when it comes to fitness tracking accuracy? I just had to find out.

While the Apple Watch Series 11 starts at roughly four times the cost of the Fitbit Charge 5 in today’s market, the two actually have a lot in common. Both sport AMOLED touchscreens — though the one on the Charge 5 is comically small — onboard GPS, heart rate monitors, blood oxygen sensors, and ECG capabilities.

More importantly, in terms of tracking an outdoor workout, you get nearly identical post-exercise stats, with insights into your distance, pace, climb, calories burned, heart rate max/average, and HR zones.

So, how did 2021’s Fitbit Charge 5 perform versus the 2026 flagship Apple Watch model? You can find the full results of my comparison below, followed by the five biggest takeaways from the test.

Old Fitbit vs new Apple Watch: Walk test results

1. Fitbit's step count tally is closer

Both the Fitbit Charge 5 and Apple Watch Series 11 calculated step count totals within 100 steps of my manual count (5,500 steps) and Strava's count (5,510 steps). This result is both impressive and well within a reasonable margin of error.

However, much to my surprise, the aging Fitbit proved slightly more accurate than Apple's latest at logging steps, besting the Series 11 by a small but noteworthy margin.

2. Apple's climb data is far more accurate

In an effort to thoroughly test both wearables — and to get my heart rate up — this trek involved quite a lot of uphill effort. Unfortunately, the Fitbit Charge 5 struggled to log my climb accurately during this roughly 52-minute walk.

That effort is reflected in both Strava and Apple's post-workout reports, even if the Series 11 slightly inflated my climb (I'm not mad).

Assuming Strava's data is close to correct, which I suspect it is, the Charge 5's climb tally is 132 feet shy of the control, a disappointing result.

It's worth noting that the Fitbit Charge 5 lacks an onboard barometric altimeter, a sensor dedicated to monitoring elevation changes, while the Apple Watch 11 and my smartphone running Strava both sport one.

3. Fitbit recorded a lower heart rate but more calories burned

The five-year-old Fitbit Charge 5 recorded a slightly lower average and max heart rate than the latest Apple Watch Series 11. Was the fact that I wore the Fitbit on my right wrist and the Apple Watch on my left a factor in this discrepancy? It shouldn't be. After all, both companion apps let you specify your wrist preference, which I did before this test.

Despite a lower heart rate, the Fitbit noted more calories burned overall than the Apple Watch. Then again, calorie counts are one of the smartwatch workout stats I trust the least.

4. The Fitbit burned through way more battery

While fitness tracking accuracy — minus climb data — from the five-year-old Fitbit Charge 5 is pretty similar to that of the current Apple Watch Series 11, one area the newer device easily outperforms the older generation is GPS battery life.

On paper, the Fitbit Charge 5 should outperform the Apple Watch 11 in terms of longevity; it's rated to last up to seven days per charge compared to just 24 hours for the Apple Watch.

However, over the course of tracking my 52-minute walk, the Charge 5 burned through nearly three times more battery than the Series 11. At this burn rate, I wouldn't trust the Charge 5 to log any outdoor workout longer than five or six hours, which means no epic hikes or snowboard sessions.

5. The Charge 5 still outperformed my expectations

Ultimately, despite coming up a bit short in terms of climb data and battery performance, the five-year-old Fitbit Charge 5 exceeded my expectations compared to the current Apple Watch Series 11, proving to be nearly as good a fitness tracker, despite its age.

Which fitness trackers or smartwatches, new or old, would you like me to test head-to-head next? Let me know below.

More from Tom's Guide

• Can the $99 Fitbit Air beat the $799 Apple Watch Ultra 3 at fitness tracking? I manually counted 4,500 steps to find out
• I walked 4,000 steps with the Apple Watch Ultra 3 vs Samsung Galaxy Watch Ultra 2 — and the winning margin was razor-thin
• Oura vs Whoop vs Fitbit Air — 5 questions to ask yourself before buying a screen-free fitness tracker

Today Apple announced its new leasing program, Apple Upgrade which is undergirded by Klarna for iPhone, Apple Watch, Mac and iPad.

The program lets customers sign up for a plan, similar to how you would lease a car, for fixed 12-, 24- and 36-month terms depending on the device. There are options to upgrade to a new device early or return it at the end of the lease.

Apple called the new plan a "more flexible way to pay for products."

It's possible this does offer some flexibility from paying an upfront lump sum or tying yourself to an onerous contract via a network carrier like Verizon or T-Mobile.

However, experts I spoke with think the Upgrade plan is meant to cover rising component costs.

"By shifting the focus to lower monthly payments, it helps mask the effect of rising hardware costs and makes premium devices feel more affordable and attainable for a broader range of consumers," Jitesh Ubrani, a director at IDC, said.

They added that it could entice people who don't want to pay the higher upfront costs, as even Apple has hiked prices recently. It also gives Apple a "steady stream of trade-ins" that the company can resell to expand its customer base.

"Many people are effectively leasing their phones already through carrier plans; leasing a watch or a Mac -- when you know that these are also devices that have upgrade cycles -- can make sense," Techsponential's Avi Greengart told Tom's Guide. "it's still a lease, so you won't be able to use it until it dies unless you buy out the lease, and it may not be the absolute most economical approach."

Beyond upfront prices, is Apple Upgrade better for you? Let's take a look at how the program works.

How Apple Upgrade works

Apple Upgrade offers 12- or 24-month lease terms for eligible iPhones and Apple Watches. For those seeking a Mac or iPad, there are 24- or 36-month options.

Prices start as low as $11.99 per month for the Apple Watch and iPad, depending on size and storage capacity. iPhones start at $17.99, while Macs can be leased starting at $24.99 a month.

You can sign up online or at an Apple Store, where you will be approved by Klarna, which does require a soft credit check that should not impact your credit score.

At the end of the lease term, you can return the device or upgrade to a newer generation or purchase it with a one-time payment.

Compared to the outgoing iPhone Upgrade program, the Apple Upgrade Program does not include AppleCare, which is a separate subscription price and varies in price depending on your device.

Per MacRumors, if you miss a payment, it will be rolled into the next month's payment with no late fees. However, if you miss three consecutive payments, the lease will end, and you will have to pay the full outstanding balance, minus the value of the device when returned. If Klarna can't collect, a debt collection agency will be sent your information.

Apple Upgrade prices

Apple is offering the entire iPhone 17 lineup, plus the iPhone Air, both the Apple Watch Series 11 and Apple Watch Ultra 3 and three iPad options, including the iPad Air, iPad Pro and iPad mini.

For Macs, you can lease the MacBook Air, MacBook Pro, iMac and Mac Studio.

Apple defaults to the 24-month leasing option, so we'll share that. The other options can lower or raise your price. Additionally, higher storage capacity or chip versions will also increase the monthly price.

Finally, the price does not include taxes and fees.

Here's how much the base model of each device will cost you.

We've separated the iPads and Macs out because these devices can have the longer 36-month term. Again, the prices below are for the base model of each device and the 24-month term.

No leasing entry-level devices

You may have noticed several Apple devices aren't eligible for the upgrade program. It includes the vanilla iPhone 16 and iPhone 16 Plus, as well as the entry-level models of almost every device category.

Here's the full list of Apple products you can't lease:

• iPhone 16
• iPhone 16 Plus
• Apple Watch SE
• MacBook Neo
• Mac mini
• iPad (A16)
• Studio Display

Availability

Apple Upgrade is available now for all of the listed devices. Apple says that a security deposit is not required and that a trade-in device could reduce monthly payments.

I will note that if you end a lease early, you could see termination fees. Also, if you don't do anything at the end of the lease, you'll be charged the purchase fee.

Lastly, hidden in the fine print, upgrading a device could increase your monthly payments, which is true for both higher-capacity versions of devices and more expensive models when new generations launch in the coming years.

More from Tom's Guide

• We asked 368 people what they want from the Apple Watch Ultra 4. Here’s the resounding answer (and it’s not AI)
• iOS 27 finally fixes the most annoying iPhone workaround we all use
• New iPhone 20 video reveals the 8 biggest upgrades to expect from the 20th anniversary iPhone

Following their release in 2024, we rated the original Ozlo Sleepbuds as one of the best sleep headphones you can buy. Today, the sleep brand has announced the launch of the Sleepbuds 2, an updated and upgraded version of the much-loved originals

I’ve been testing the Sleepbuds 2 for the past week and they still deliver on everything we loved about the originals. Most notably their lightweight, low-profile design, which makes them super comfortable in all sleep positions — including devout side sleepers like myself. According to Ozlo, the Sleepbuds 2 set the standard as the smallest earbuds designed specifically for sleep.

To find out more about what we could expect from the Sleepbuds 2 ahead of their launch, I caught up with Charles Taylor, Ozlo President and co-founder, to get the lowdown on the latest model.

“The SleepBuds 2 are really our improvement after years of listening to customers and we realized there's a handful of things that people really care about, and we wanted to make sure that we release something that really knocks those out of the park,” Taylor tells me.

“The biggest differences are around battery reliability and connectivity, making sure that when you are going to sleep, that we are doing our job of really protecting the night,” says the former Bose employee.

That means you’ll get 14 hours of battery life vs the original 10, along with 2-3 extra charges from the Smart Case. Plus, you can expect seamless Bluetooth connectivity — and no more connection dropouts during the night.

“We protect [against] the disturbances that wake you up, and we help coach you to sleep in the first place,” says Taylor. This happens through excellent noise masking technology (they’ve doubled down on their decision not to include ANC — more on that below) and via environmental sensors built into the Smart Case that highlight which external factors are disturbing you.

New notable features also include phone-free access to key controls (you don't have to pick up your phone to play a sleep sound or silence your alarm). Plus 5 different Sleep Modes so you can choose when and how you access your audio throughout the night.

I expected the Ozlo Sleepbuds 2 to help me drown out noise disturbances so I could sleep better — and they do. Combined with my silk blackout sleep mask, the superb audio quality and noise-masking tech made me feel like I was climbing into my own sensory deprivation tank each night.

What I didn't expect was how the environmental sensors built into the Smart Case, which include light, sound and temperature, could help me unpack why I kept waking up in the middle of the night.

At $279, they're undoubtedly expensive. But if noise disturbances are currently stopping you from snoozing, they're a worthwhile investment in peaceful sleep.

Ozlo Sleepbuds 2 Review: Cheat Sheet

What is it? Ultra small soft silicone earbuds designed specifically for sleep
Who is it for? Those susceptible to noise disturbances during sleep, as well as those who like to fall asleep to sleep sounds or meditations
What does it cost? $279
What do we like? Comfortable, low-profile design and crisp audio for soothing sleep sounds
What don’t we like? Premium price (but we think they're worth it)

Ozlo Sleepbuds 2 Review: Specs

Ozlo Sleepbuds 2 Review: Price & availability

• The Sleepbuds 2 launch with a sale price of $279
• Premium price sits in line with biggest rivals, including QuietOn and Soundcore A30

Launching with a sale price of $279, the Ozlo Sleepbuds 2 are undoubtedly on the pricey side.

In comparison, the Soundcore A30 (our current #1 in our guide to the best sleep headphones) retails at $229.99/£199. Meanwhile, the QuietOn 4 ANC-only earbuds retail at $299/£232.99.

So the Ozlos are priced comparably to their rivals. And as the fit is superbly comfortable (yes, even for side sleepers), the sound is crisp and clear and the noise masking tech actively drowns out disturbances that could wake you up, I'd say the price is justified.

Ozlo Sleepbuds 2 Review: Design & comfort

• The Sleepbuds 2 are the smallest earbuds designed specifically for sleep
• Lightweight, comfortable and sit flush to the ear
• Custom-fit soft, silicone wingtips ensure they stay in place all night

Like their predecessor, the Ozlo Sleepbuds 2 are small, lightweight and sit flush to the ear, which means they’re comfortable for all types of sleeper. That includes those who sleep on their sides, who require a low-profile fit in order to avoid dreaded pillow pressure and earache.

According to Ozlo, the Sleepbuds 2 set the standard as the smallest earbuds designed specifically for sleep.

To ensure they stay in place all night long, they come with custom-fit soft, silicone wingtips that act as an anchor. The sizes range from 0 (the smallest) through to 3 (the biggest).

They come with size 2 wing tips pre-loaded, but it’s well worth experimenting to see which wing tip size best suits the shape of your ear (too small and they’ll fall straight out and too large and they’ll bunch up and pop out).

This clever design is hugely effective — the Ozlo Sleepbuds 2 are the only earbuds I’ve worn to bed that have still been there in the morning. You don’t feel as though you need to wedge them into your ear canal, either. They sat comfortably in my ear and they stayed that way all night.

Ozlo Sleepbuds 2 Review: Features

• The Sleepbuds 2 rely on noise masking (not ANC) to drown out disturbances
• Biometric sensors in earbuds provide basic sleep tracking
• Environmental sensors in the Smart Case track your sleep environment

Like the original Ozlo Sleepbuds, the Sleepbuds 2 have shunned Active Noise Cancellation (ANC). This, says Taylor, is down to the fact that ANC isn't as effective against night time noise disturbances as sound masking. Sound masking uses soft, consistent audio to cover up disruptive noises.

"Active noise cancelation, which is what your ANC is, is really effective for environments we understand," explains Taylor. "So think airplanes, with a very consistent noise. We found them less effective in a sleep environment.

"So when you're sleeping, it's already generally pretty quiet. There's not this large ambient noise. You get more jagged noises; the snoring of a partner, the bark of a dog. And ANC isn't really that great for that. It can ultimately be distracting in sleep."

Instead, the Sleepbuds 2 rely on noise masking technology to drown out noise disturbances so you can sleep comfortably all night long, regardless of what racket you're up against.

This does have some downsides when it comes to versatility. While sound masking might be good for sleep, if you want to use your earbuds on a plane or in the office, you don't have ANC to rely on. (An ANC earbud like the Soundcore A30 might be better for multiple use cases.)

The updated Sleepbuds also come with five new Sleep Modes, so you can customize how you listen. Plus, a Sleep Shield feature that blocks notifications while streaming from your phone.

Before bed, you can use your earbuds to steam music, audio books, or other content. But when you start to drift off, the in-built biometric sensors will detect you're falling asleep and automatically transition into sleep masking sounds. (Or you could set a timer, or ask it to make the switch once the content stops.)

I opted for the low-distraction mode of the Sleepbuds. That means as soon as I place them in my ear, they start playing my chosen sleep masking sound from the 30+ options available (Jade Static is my fave.) No scrolling on my phone or Bluetooth connection required.

As well as masking noise and protecting your rest (two things they do incredibly effectively), the Sleepbuds 2 provide basic sleep tracking. But, as Taylor point out, they are not a sleep tracker as such.

"We are not a tracker, and so we very much on purpose do not want to be a tracker," Taylor tells me. The sleep tracking provided, through accelerometers in the buds themselves, is able to detect sleep stages and timing.

This basic sleep tracking, combined with the light, sound and sleep temperature trackers built into the smart case, helps provide a picture of overall sleep quality. Including the disturbances that might be behind your late night wake ups.

Understanding your sleep patterns and environment will arm you with the knowledge of what you need to do to unlock better sleep, says Taylor.

"How cold or warm was the room? How loud was the external noise? How bright was it? So we try and give you all these data points, and then track how we think you're sleeping to ultimately let you make the decision on how to get better sleep," he explains.

For me, I liked being able to monitor the sound disturbances I encounter during an average night (note the 94-decibel sound my Smart Case detected at 03.17 a.m. the other morning).

As someone who frequently finds herself awake at 3 a.m., I found it useful to discover that noise disturbances could at least partly be to blame.

Ozlo Sleepbuds 2 Review: Audio quality

• Redesigned audio system leads to richer sound quality
• New Audio Tuning feature allows you to tweak audio to suit chosen sound

The Ozlo Sleepbuds 2 have been designed and engineered specifically for wearing to sleep, so they were never going to be heavy on the bass. However, the good-enough sound quality of the originals has been redesigned for improved sound clarity.

That means better sound masking capabilities and higher volume. A new feature for the Sleepbuds 2 is Audio Tuning, which adjusts the audio to suit the sound you're consuming.

"In part of adding a whole bunch of new things into the buds, one of those things is now the ability to do more audio tuning," explains Taylor. "So very simply, it's just changing the audio and changing the settings of the audio for an environment."

Playing around with the different profiles, which include Balance, Focus, Spoken Word and Airplane Mode, means you can choose a sound that suits your particular environment or audio.

The Focus Audio mode suits my needs best. It delivers crisp audio when listening to sleep mediations, masking noise disturbances or playing soundscapes.

Ozlo Sleepbuds 2 Review: App & controls

• Improved Bluetooth connectivity prevents connection dropping out during sleep
• Smart Case acts as connection bridge between phone and Sleepbuds
• App access is required for Sleep Mode and sleep feature alterations

A phone and an active Bluetooth connection are necessary to initially set up the Ozlo Sleepbuds 2 and to stream audio.

However, you can configure your buds to automatically play your chosen built-in sleep sound as soon as you take them out of the case (which, as a recovering doomscroller who's trying to kick the habit, I choose to do).

To access the Ozlo app you need to flick open the Smart Case and connect to your phone. It sounds like a fuss, but connection is seamless and happens within seconds.

Bluetooth connection in the Sleepbuds 2 is an improvement on the originals, says Taylor. This translates to better reliability and a longer range. I haven't experienced any issues with my phone finding the Sleepbuds, or connection dropping out (which some customers reported on original version).

Once in the app you're able to control how you use your Sleepbuds. Here, you can select your soundscape, sleep masking sound, set your in ear alarm, adjust the volume or change your Sleep Mode.

For a piece of tech that claims not to be one of the best sleep trackers, I found the sleep insights useful (and largely married up with the findings from my Fitbit Inspire 3).

The earbuds track sleep consistency, efficiency (the time it takes you to fall asleep) and duration. They also collect data surrounding your sleep cycles and wakeful periods. This is useful to track alongside the environmental sensors, so you can see if your sleep issues are down to external factors.

Ozlo Sleepbuds 2 Review: Battery life

• Battery life has been extended to 14 hours from 10
• The case includes an addition 2-3 charges
• I placed on charge after wearing to bed for five nights as a precaution

One of the biggest upgrades from the originals to the Sleepbuds 2 is the extended battery life. Thanks to their long-life, lithium-ion battery, the Sleepbuds 2 pack 14 hours of battery, compared to the original’s 10.

That roughly translates to two full night’s sleep of constant audio play, with the battery stretching longer when using shorter bursts of sleep sound. The case also packs an additional 2-3 charges. Approximately 28-42 hours more use.

Placing the buds back in their case after waking up tops them back up to full charge, while placing the case on charge every three days or so will mean your buds will always be operational. I listen to sleep audio at the beginning of the night, which means I can leave longer stretches between charges (I put on charge after five days as a precaution).

The case charges via a provided USB-C cable.

Ozlo Sleepbuds 2 Review: Should you buy?

A tiny pair of earbuds that drowns out noise disturbances, the Ozlo Sleepbuds 2 get my recommendation. Whether it’s my husband’s snoring, the busy street below or my cat yowling in my face at 5 a.m., I’ve found the Sleepbuds effective at creating a peaceful noise barrier so I can stay dreaming through disruptions and comfortable in all sleep positions.

It’s important to note, however, that this is done through noise masking technology, not through Active Noise Cancellation (ANC). There’s over 30 sleep sounds available, featuring soundscapes that help you fall asleep to soothing masking sound to drown out disturbances.

But if you’re someone who likes to drift off in complete silence, the Sleepbuds 2 won’t be right for you. Instead, I recommend a comfortable pair of ANC earbuds for sleeping, like the Soundcore A30.

However, in order to accommodate ANC, the A30s come with an ever so slightly bigger build. That means they could be uncomfortable for some sleepers (our lead reviewer noted slight discomfort when sleeping on his side).

For complete silence only (and no other sound), go for the QuietOn 4 earbuds — zero connectivity, just total, reliable silence and superbly comfortable in all sleep positions.

After trying the Sleepbuds 2, I can say that I personally prefer the reliable sound of noise masking. The immersive feeling of the soundscapes and the masking sounds are predictably soothing, regardless of what racket is actually happening in my bedroom.

Screen-free wearables like the Fitbit Air, Garmin Cirqa, Oura Ring 5 and Whoop 4 are having a moment, but is screen-free really the best way to be, especially when full-featured, hyper-connected devices like the Garmin Venu 4, Apple Watch 11 and Pixel Watch 4 exist?

That depends entirely on what you hope to get out of your wearable. I've already covered the five biggest things to consider before buying a screen-free wearable. Now, I'm here to help you further understand the core differences between the best smartwatches and fitness trackers and the top no-screen trackers, including the best smart rings of 2026.

Howdy, I'm Dan Bracaglia, one of TG's resident experts on smartwatches, fitness trackers, and smart rings. I'm here to help you make sense of today's wearables market and even choose between two devices.

Do you have a burning question about the difference between the Fitbit Air and Fitbit Inspire 3? Are you deciding between the new Apple Watch SE 3 and the new Garmin Cirqa, two devices surprisingly close in price? Not sure if the latest Oura Ring 5 is right for you? Hit me up by dropping a comment in the "live Q&A" box above.

We'll make our best attempt to reply to each and every query left between now and Thursday, July 30th at 12pm ET.

Responding to your questions are myself, Dan Bracaglia, a senior writer at TG and expert in wearables with nearly two decades of experience covering consumer technology, and TG's U.K editor-in-chief, Jeff Parsons, who's not only an avid runner, but also an expert in consumer tech of all kinds.

Please make sure that all queries are related to wearable tech, specifically, screen vs screen-free trackers. We can't wait to answer your questions! You might also like to let us know your feelings about screen-free wearables in the poll below.

As a reminder, please keep all questions appropriate and on-topic. This is an open space where we hope to foster a positive, helpful environment for all readers, whether you're new to the world of fitness trackers or you're a hardcore athlete shopping for your fifth Garmin.

If you've never left a comment on our site before, then you may need to sign up to post your first question. It's free to sign up and will unlock a host of other Tom's Club member benefits, such as exclusive rewards and savings, the ability to earn badges and enter giveaways, join in with popular conversations and all Live Q&As, and reveal hints for our quizzes and puzzles.

We can't wait to hear from you — let us know what you'd like help with now.

More from Tom's Guide

• Can the $99 Fitbit Air beat the $799 Apple Watch Ultra 3 at fitness tracking? I manually counted 4,500 steps to find out
• The Samsung Galaxy Ring is about to be the world’s first FDA-cleared smart ring for sleep apnea
• I walked 7,000 steps with the Garmin Cirqa vs Fitbit Air — and there's a clear winner

Whether or not we see an Apple Watch Ultra 4 launch this fall remains to be seen, but that hasn’t stopped us from asking the Tom’s Guide readers exactly what they want from a new watch. The Apple Watch Ultra 3 is one of the best Apple watches on the market — it’s built for adventure and packed with features.

Personally, as a female with a petite wrist, I’m dreaming of the day when Apple gives us the option to buy the Apple Watch Ultra in a smaller size. I love the Apple Watch Ultra 3 and find it is, by far, the best Apple Watch for running (here’s what happened when I used it for the London Marathon alongside the Garmin Forerunner 570), but I find it uncomfortable to wear when sleeping.

But what did our readers have to say? We asked 368 people what they were hoping for from the next Apple Watch Ultra. Read on to find out more.

1. Better battery life: 42%

The most overwhelming answer? A longer battery life. The Apple Watch Ultra 3 has the longest battery life of any Apple Watch — 42 hours in low power mode, but this still isn’t enough to compare to some of the best Garmin watches on the market.

156 people said they’d want a longer battery life from the Apple Watch Ultra 4, and I’d tend to agree. Even going a couple of days between charges would make all the difference, especially if you are using this watch on an outdoor adventure.

2. Thinner, lighter case: 20%

75 people agreed with me that the current Apple Watch Ultra 3 is pretty bulky on the wrist. A thinner, lighter case would make the watch more comfortable for 24/7 sleep tracking and suit those with smaller wrists.

3. New health/fitness tracking tools: 20%

72 people wanted to see new tools from the Apple Watch Ultra 4. What this looks like remains to be seen. There are rumors that an Apple Watch Ultra 4 could have a new "extreme mode," designed specifically for long-distance outdoor adventures. This would extend GPS tracking runtime and be great for multi-day ultramarathoners.

4. New unlock method: 6%

23 people agreed with my colleague, Dan Bracaglia, that a new unlock method would be handy. Dan wrote, “Passcodes never seemed like a great way to unlock an Apple Watch, which is why two separate Apple Watch 12/Ultra 4 rumors have me excited. One suggests that Apple's next-gen smartwatches will get forward-facing cameras for Face ID. The other hints that an under-the-display fingerprint scanner could make an appearance.

“Either of these methods would be a welcome change to punching in a code every time you want to use your Apple Watch, though I ultimately think that Face ID is the better option of the two.”

5. Something else: 5%

20 people weren’t quite sure what they were hoping for from a new Apple Watch Ultra 4, but they wanted Apple to wow them, and we can relate.

6. Brighter screen: 3%

Only 11 people wanted a brighter screen with the new Apple Watch Ultra 4, and we’d tend to agree. The huge Apple Watch Ultra 3 screen is incredibly bright and easy to read in all weather conditions. If it’s not broken, don’t fix it, right?

7. Siri AI: 3%

And finally, only 11 people cared about the rumored Siri AI coming to the Apple Watch Ultra 4. Do we actually want or need AI assistants on our wrists? According to the people voting in this poll, the answer is no.

Do you agree? Have your say and vote here:

More from Tom's Guide

• I'm a smartwatch reviewer, and here's my Apple Watch Series 12 wish list — three upgrades I want, and one I don't
• Leaked Apple Watch 12 design change is the opposite of an upgrade — and that has me worried
• Samsung Galaxy Watch Ultra 2 needs these 3 upgrades to convince me to switch from my Apple Watch Ultra 3

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'

Which new screen-free fitness tracker is more accurate, the Fitbit Air or the Garmin Cirqa? I decided to find out by popping one on either wrist and logging a long walk.

Even though the Garmin Cirqa is twice the cost of the Fitbit Air — $199 vs $99 — these two trackers have a lot in common. Screen-free, your primary method for interacting with either is through the companion app. That said, the Cirqa also has one physical button to start and stop workouts.

More importantly, neither has onboard GPS, so both require you to bring your paired phone along when logging an outdoor workout so that they can piggyback off its location and elevation data.

Now, on to the test!

Fitbit Air vs Garmin Cirqa: Walk test rules

I manually counted 7,000 steps — using my trusty $6 tally counter to log every hundred — with the Fitbit Air on my left wrist and the Garmin Cirqa on my right wrist to determine which is the more accurate fitness tracker.

I also ran Strava on my iPhone 16 Plus for additional step count, distance, elevation, and pace data. For the Fitbit Air, I manually began a walking workout from the Google Health app. For the Garmin Cirqa, I started the workout by pressing the single button. This proved to be a mistake.

Fitbit Air vs Garmin Cirqa: Walk test results

It took me about one hour to walk 7,000 steps around sunny Seattle, Washington, a step count total that all three tracking methods came remarkably close to. For these tests, I consider any tally within 100 steps of my actual total to be outstanding.

Ultimately, the Fitbit Air undercounted by a mere ten steps, while the Garmin Cirqa overcounted by 70. Strava, meanwhile, overcounted by ten.

Unfortunately, because the Cirqa logged my efforts as a generic workout rather than an outdoor walk, it frustratingly didn't register any distance, climb, or pace data for this test.

The Fitbit Air, on the other hand, logged the same distance as Strava, which isn't too surprising given both are making use of the same GPS data. However, its climb data is seemingly waaaay off. This is neither the first nor the second time I've had an issue with climb data when it comes to the Air.

Fortunately, the Air's pace data is much more aligned with Strava's.

The lack of consistency between the Air and Cirqa for heart rate data is a tad concerning. Without control data, it's hard to say for sure which watch is more accurate in this regard, but I suspect it's the Garmin, given my walk involved quickly ascending several very steep hills, which definitely got the blood pumping.

Samsung Galaxy Watch Ultra 2 vs Apple Watch Ultra 3: Winner

Despite continuing to struggle with climb data, the Fitbit Air beats the Garmin Cirqa in this walk test head-to-head by a small but legit margin. This is similar to the results my colleague Jane discovered when she tested these two gadgets against one another in a 4,000-step comparison.

Stay tuned for more testing and coverage of the Garmin Cirqa, including my full review, coming soon.

More from Tom's Guide

• Can the $99 Fitbit Air beat the $799 Apple Watch Ultra 3 at fitness tracking? I manually counted 4,500 steps to find out
• I walked 4,000 steps with the Apple Watch Ultra 3 vs Samsung Galaxy Watch Ultra 2 — and the winning margin was razor-thin
• Oura vs Whoop vs Fitbit Air — 5 questions to ask yourself before buying a screen-free fitness tracker

Picture the scene: your to-do list is spiralling and you can't switch off. But you're so severely sleep deprived that you fall asleep as soon as your head hits the pillow... only to then wake up at 3 a.m. on the dot.

This used to be my nightly reality, a nightmarish space where stress, anxiety and middle insomnia punctuated my sleep. As arguably the world's two best and well-known sleep doctors, Dr. Michael Breus and renowned Ted Talk superstar Dr. Matthew Walker, have now explained to me, stress-related cortisol is the main culprit.

Below, I'll explore what cortisol is (spoiler: it's not the enemy of sleep you might think it is), plus I'll share doctor-prescribed tips for lowering stress levels for better sleep.

Key takeaways: At a glance

• We produce cortisol as a stress response to enhance our physical and cognitive abilities. However, cortisol also plays a crucial role in regulating our sleep-wake cycles.
• Cortisol levels rise naturally around 3 a.m. but stress can cause cortisol levels to rise too high or too fast, causing us to wake up in the middle of the night.
• Tips for relieving stress levels, and therefore boosting your chances of sleeping through the night, include spending time in nature and writing a to-do list for the following day.

• Read more: I kept waking up exhausted until a NASA scientist shared her $0 lab-tested tip for beating morning grogginess — here’s how it works

What is cortisol and what role does it play in sleep?

Cortisol is a hormone commonly associated with stress. Our bodies produce cortisol as a response to stress in order to sharpen our physical and cognitive abilities. However, a response to stress isn’t its only function.

"One of the biggest myths I hear is that cortisol is the enemy of sleep," says Dr. Michael Breus, a double boarded Clinical Psychologist and a Clinical Sleep Specialist.

"It isn't. Cortisol is actually one of the hormones that helps you sleep and wake up at the right times — it should be low while you're sleeping and naturally climb before your alarm goes off."

"Cortisol is best understood not only as a 'stress hormone' but also as a timing hormone," adds Dr. Matthew Walker, sleep scientist and author of the best-selling book Why We Sleep.

"It follows a strong circadian rhythm: levels fall to their lowest point around the time we fall asleep, begin climbing in the second half of the night, and then surge sharply in the 30 to 45 minutes after we wake — what's called the 'cortisol awakening response'," explains Dr. Walker, a Professor of Neuroscience in the School of Behavioral and Brain Sciences at the University of Texas Dallas.

So the natural rise in cortisol in the early hours of the morning helps us feel alert upon waking. "That rise is not a malfunction," explains Dr. Walker. "It's part of how the body mobilises energy and prepares the brain for the day ahead."

Is cortisol waking me up at 3 a.m.?

If, like me, you're no stranger to 3 a.m. wake-ups, it's not a coincidence. As Dr. Walker explains above, cortisol levels begin to naturally rise around 3 a.m. as part of your Cortisol Awakening Response (CAR).

However, the steady rise in cortisol correlates with the drop off of sleep pressure – our hunger for sleep. As Dr. Walker explains, sleep pressure (or homeostatic sleep drive) has a "chemical signature: adenosine."

Adenosine, a byproduct of physical and mental activity, begins building the moment you wake and begins to drop when you fall asleep.

This means that when cortisol levels begin to rise around 3 a.m., we're more like to wake then than we would at, say, 11 p.m.

A higher than normal baseline level of cortisol, due to chronic stress or anxiety, could mean that when levels rise naturally at 3 a.m., it's enough to wake you up completely.

By then, "the mountain" of adenosine you had accumulated during the day has largely been discharged by sleep.

"You are, in a real sense, running low on the very substance that makes sleep happen," explains Dr. Walker.

"Rising cortisol then tilts an already precarious situation further toward wakefulness. That's why the small hours feel so uniquely, maddeningly alert, and why 'just go back to sleep' is such useless advice at 3 a.m."

Tired but wired

"If you're waking feeling alert, anxious, or with a racing mind, stress-related cortisol may be contributing," says Dr. Shelby Harris, a licensed Clinical Psychologist and Behavioral Sleep Medicine Specialist at BetterSleep.

However, all of the experts I spoke to agree that cortisol isn't necessarily the only enemy here. As a woman in her 40s, Dr. Harris points out that hormonal fluctuation could also be to blame for my 3 a.m. wake-ups.

"For women in their 40s and beyond, early-morning awakenings are extremely common during perimenopause and menopause, when fluctuating estrogen and progesterone can make sleep lighter and increase nighttime awakenings," says the author of The Woman's Guide to Overcoming Insomnia.

Meanwhile, Dr. Breus, a Diplomate of the American Board of Sleep Medicine, reiterates that rising cortisol levels in the early hours of the morning helps your brain and body prepare for wakefulness.

"The problem occurs when that rise happens too early, too quickly, or in combination with a hyper-alert nervous system, causing your brain to transition from sleep to wakefulness before you're ready," says Dr. Breus, who is also a Fellow of The American Academy of Sleep Medicine.

"That's why recurring 3 a.m. awakenings can be linked to chronic stress, insomnia, sleep apnea, menopause, depression, alcohol, or circadian disruption," continues the sleep specialist. "The key isn't trying to 'lower cortisol' — it's identifying what's causing your stress system and biological clock to become misaligned in the first place."

5 ways to lower stress to combat 3 a.m. wake ups

Cortisol plays a crucial role in regulating our sleep-wake cycle, helping us to sleep deeper earlier in the evening and wake up feeling alert.

While cortisol isn't the enemy to our sleep, stress is — so here's some expert advice on how to lower your stress-related cortisol levels for better overnight sleep.

1. Spend time in nature — but don't feel obliged to walk

We've all been told that exercise, especially in the morning and outdoors, can help promote better sleep. And while that is true, Dr. Walker cites a study that indicates that simply spending time in nature can lower cortisol levels.

However 'spending time in nature' is not exercise by another name, urges Dr. Walker. The sleep scientist flags an additional study that indicates that spending a minimum of twenty minutes either sitting or standing in nature can improve cognitive performance.

"Get into a forest, and don't feel obliged to walk," urges Dr. Walker.

When I tried sleeping like the Amish, getting into nature (and away from screens) was a big part of it. As a result, I was less stressed and slept better.

2. Write a boringly specific to-do list for tomorrow

A spiralling to-do list and stress go hand in hand, but writing it down at bedtime could actually help you fall asleep faster.

"Write tomorrow's to-do list at bedtime — and make it boringly specific," says Dr. Walker, who acknowledges that this flies in the face of usual advice.

"In a polysomnography study, participants who spent five minutes writing a to-do list for the coming days fell asleep significantly faster than those who journaled about tasks they had already completed — and the more specific the list, the faster they fell asleep".

3. Take a warm bath

"Take a warm bath — but one to two hours before bed, not right before it," urges Dr. Walker. "Nearly everyone gets the timing wrong, and the timing is the active ingredient"

A 2019 study found that water at 40–42.5°C, for as little as 10 minutes, scheduled one to two hours before bedtime, significantly shortened the time taken to fall asleep and improved sleep efficiency, which is the time it takes you to fall asleep, says Dr. Walker.

Bathing two to three hours before bed gives allows your core body temperature to drop, which is necessary in order to fall asleep.

"Do it five minutes before bed and you get the warming without the cooling, which is the opposite of what you want," says Dr. Walker.

4. Stop working late at night

A small month-long study of IT employees found that checking emails outside of work hours was associated with worse sleep quality, regardless of how long ago they had finished work.

Findings from same study also indicated that those who worked late were more likely to experience a higher cortisol awakening response (CAR), indicating higher stress.

The takeaway? Finish work and don't come back to it. "An evening routine cannot out-run a nervous system that never actually clocked off," says Dr. Walker.

"Three glances at your inbox after dinner may undo more than a lavender bath repairs."

5. Stick to a consistent sleep schedule

In order to optimize your sleep-wake cycle it's important to stick to a regular sleep schedule, such as the 7:1 sleep rule. That's where you go to sleep within the same one hour window every night and accumulate at least seven hours of sleep.

"If you're trying to lower nighttime cortisol, don't waste your money chasing the latest supplement," concludes Dr. Breus, Chief Sleep Officer at Orion.

"The biggest wins come from rebuilding your body's natural rhythm: keep a consistent sleep schedule, exercise regularly, manage stress, and create a bedroom that's cool."

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.

More from Tom's Guide

• Forget back pain, this low-impact ab workout builds strong abs in just 3 moves
• I’m a weightlifting coach — 5 ‘old-school’ exercises that still build functional strength and muscle all over
• 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

Can the new Garmin Cirqa fitness tracker survive being submerged in just over one foot of water for 30 minutes? As part of my forthcoming Cirqa review, I decided to find out.

Garmin promises 50 meters of water resistance for the new screen-free Cirqa fitness tracker, which should be more than enough to make it through this test unscathed, but is that actually the case? Read on.

What’s in a waterproof rating?

Waterproof ratings for wearables can be tricky business. After all, a 50-meter water resistance rating doesn’t actually mean you can swim at a depth of 50 meters and expect the device to survive.

In reality, 50 meters of water resistance translates to protection from water incursions during brief-ish surface-level swims. Most smartwatch manufacturers, including Apple, spell out these restrictions on their sites.

Garmin similarly states that the Cirqa’s 50 meters of water resistance is enough for “splashes, rain or snow, showering, swimming, diving into water, and snorkeling.”

Garmin Cirqa waterproof test

For this Garmin Cirqa waterproof test, I placed the device at the bottom of a tall graduated cylinder and filled it until the water level was just over one foot. I then set my trusted darkroom timer for 30 minutes and waited.

Once the time was up, I fished the Cirqa out and inspected it. The fact that the sensor lights were flashing upon my retrieval was immediately a good sign that things seemed to be working properly. I then pressed the single button on the Cirqa — used to start and stop workout tracking without the app — to see if it would vibrate. It did.

Finally, I opened the Garmin Connect app, and sure enough, the Cirqa popped up and began syncing. So, yes, the Garmin Cirqa passed the official Tom’s Guide fitness tracking waterproof test with flying colors. It’s now more than 24 hours later, and the Cirqa is still functioning as it should.

One side note from this test: Unlike the Fitbit Air's quick-drying fabric strap, the Garmin Cirqa strap seems to retain water, which translates to a very long dry time. After this particular soaking, for example, the Cirqa strap was still damp nearly two hours later; hardly ideal.

Which smartwatch or wearable should I waterproof test next? Let me know below.

More from Tom's Guide

• Garmin Cirqa Smart Band launch: Garmin debuts a screen-free Whoop and Fitbit Air competitor
• I walked 5,000 steps with the Garmin Cirqa vs Fitbit Air — and the winner is clear
• Samsung turned the Galaxy Watch Ultra 2 into a fully-fledged dive computer — but there’s a catch

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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Screen-free fitness trackers live and die on the strength of their apps. If you don’t have a screen to look at on the device itself, you have to dive into the app regularly to see your stats instead, and that data needs to be well-presented.

This has always been a strength for Whoop, has been a focus for the Fitbit Air since launch, and it was a glaring weakness when the Polar Loop screenless band launched, because the partner Polar Flow app wasn’t up to scratch.

Garmin just launched its first screenless tracker in the Cirqa band and the reliance it will have on the Garmin Connect app is the reason why I think all Garmin users will benefit from the new launch, because it will prompt updates to the app.

The Garmin Connect app could be better

I’ve been using the best Garmin watches for the past 10 years and I can’t fault the devices themselves, which are always accurate, offer a wealth of data and useful smart features, and look good.

However, the Garmin Connect app is less impressive, despite improvements to the home screen over the past couple of years.

There’s a lot of data in the app, but it’s not always easy to find what you want — features I use regularly like the workout creator and route builder are buried beneath several settings menus.

Since I can see all the stats I want and make changes to most settings directly on my Garmin Forerunner 970, this hasn’t been a problem, but if you buy the Garmin Cirqa and need to use the Connect app for everything, it could be more frustrating.

Improvements have already started

To its credit, Garmin does make fairly regular updates to the Connect app and has already made a telling upgrade to the home screen with the launch of the Cirqa, adding an "Essentials" section to the top of the home screen.

This shows four key stats at a glance, including things like your sleep score, training readiness and HRV status. The kind of stats that have been put front and center with other screenless devices, like the Whoop and Oura Ring.

The color-coded breakdown of these important stats immediately makes the home page more useful at a glance, and it’s a handy update for all Garmin users, not just those who have the Cirqa.

My hope as someone who uses Garmin watches is that the arrival of the Cirqa band will result in a continuing focus on Garmin Connect app improvements, to the benefit of all, so even if you have no interest in a screen-free band yourself, it’s worth celebrating if you’re a Garmin user.

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I've been working out at home for years now. It started (unsurprisingly) during the pandemic and, in the years since, I've rarely set foot inside a gym. It's not just about saving membership money, but I also don't have to wait around for the weights and equipment to be free.

One of the best changes I made was consolidating my weights into a single set of adjustable dumbbells. I mention this because the Ativafit adjustable dumbbell set I use every week are currently $60 off at Amazon, bringing their price down to $379. This gets you a pair of weights that range from 11lbs to 66lbs.

Back when I reviewed these dumbbells for Tom's Guide, I noted things like the textured handle and the easy-switch mechanism on these weights made using them a breeze. Nothing has changed in that regard, but they've definitely taken a beating in the intervening time (the pictures in this post are from when they were still pristine!). I've noticed the mechanism can occasionally get stuck, but a little WD-40 goes a long way.

The $60 price drop on this deal brings these dumbbells under the rival $399 SelectTech dumbbells from BowFlex that you'll see in our roundup of the best adjustable dumbbells.

If we do the math here, each dumbbell costs $189.50 and if you workout with them three times a week in a 31-day month, you're paying just over $14 per workout per dumbbell. Extend that out to a year and that cost-per-workout shrinks to $1.21 per dumbbell.

Part of the benefit of these dumbbells is the range. Going up to 66lbs means you should be able to use them for a considerable amount of time, even as you get stronger.

That being said, it's still a lot to pay up front. If you're in the market for a more affordable set, here's an alternative.

A more affordable alternative

These LifePro adjustable dumbbells don't go as heavy as the Ativafits, but they still have a pretty good range (5-25 lbs each) and the slider is quick to use. At $189 for the pair, you're paying $94.50 per 'bell.

As with the Avitafits, you'll get a plastic storage tray which isn't as premium as a proper rack or the raised tray you can get with some pairs of dumbbells. But they'll stop your floor from scratching and you probably won't be paying much attention to the tray while you're busy lifting!

Do you prefer the gym or have you made the switch to home workouts too? Let me know which you prefer and why in the comments below.

More from Tom's Guide

• The Ativafit adjustable dumbbells got me really pumped for my workouts
• Need new running shoes? Here's 19 epic deals I recommend on Saucony, Asics, New Balance, more
• I manually counted 4,000 steps to test the Apple Watch Ultra 3 vs Samsung Galaxy Watch Ultra 2

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.

More from Tom's Guide

• I walked 4,500 steps with the Fitbit Air vs Apple Watch SE 3 — and I'm surprised by the winner
• Can the $99 Fitbit Air beat the $799 Apple Watch Ultra 3 at fitness tracking? I manually counted 4,500 steps to find out
• I’ve tested over 100 fitness trackers head-to-head — 3 workout stats I trust the least

If you see me walking down the street and I start to cry, it’s probably because I’m doing a walk test for Tom’s Guide, and I’ve lost count. As you’ll know if you follow Tom’s Guide’s fitness desk, one of the first things we do when a new device drops is take it for a walk with another fitness tracker to see how well it does the basics.

This week, everyone is talking about the new Garmin Cirqa, Garmin’s $199 screenless fitness tracker, which looks set to take on the likes of Fitbit Air and Whoop 5.0. It’s a subscription-free tracker with comprehensive workout and sleep insights, up to 10 days of battery, haptic feedback, and a single physical button. You can read our early verdict on the Garmin Cirqa here.

To find out more, I strapped it to my wrist alongside the Apple Watch 11, which isn’t screenless, but is one of the most popular smartwatches on the market. I’ve had the Series 11 on my wrist since it was released last September. The newest iteration of Apple’s most popular smartwatch has hypertension alerts and a sleep score to help you gain a deeper understanding of your overall health.

But which was more accurate over 5,000 steps? Read on to find out more.

I walked 5,000 steps with the Garmin Cirqa and the Apple Watch 11 — here are the results

If you’ve read one of my articles before, you’ll know that manually counting anything more than around 50 steps is out of my remit, so I rely on a trusty $5 clicker tool from Amazon.

I manually click every time I take a step. For this test, I wore the Apple Watch 11 on my left wrist and the Garmin Cirqa on my right. Both watches count your steps using an internal accelerometer, which measures the swing of your arm.

Each swing counts for two steps, and it doesn’t matter whether you wear your watch on your dominant or non-dominant hand. It doesn’t matter if you walk with your hands in your pockets or holding a cup of coffee; the accelerometer should still measure your body’s movement. It does, however, make a difference if you’re pushing a stroller — no, Apple, I promise I haven’t done a 45-minute elliptical workout while trying to get my toddler to sleep.

As with all of the best Apple Watches, the Apple Watch 11 doesn’t tell you the number of steps you’ve taken during a specific workout; instead, you see an overall number of steps throughout the day. Probably because steps aren’t actually that useful a metric, but annoying for me when writing these articles. For this comparison, I downloaded a third-party Pedometer+ app onto my Apple Watch 11.

When I got home, I downloaded all the data.

As you can see, the Apple Watch got slightly closer to my actual step count than the Garmin Cirqa; however, I will caveat this slightly. I had a major problem with the device in that it didn’t recognise the activity as a walk at all. Instead, when I synced the Cirqa to Garmin Connect, I just got a "45-minute workout," with no distance or steps included.

I’ve only been wearing the device for 48 hours, and Garmin has stressed it gets smarter the more it gets to know you. Instead, I had to look at my overall steps throughout the day and use the numbers from there. I wonder if the results would have been different if the walk had been recorded as a walk, or if I’d been wearing the tracker for months, as I have with the Apple Watch 11.

I’ll continue my testing and my step counting before I make my verdict. Watch this space!

More from Tom's Guide

• I’ve tested over 100 fitness trackers head-to-head — 3 workout stats I trust the least
• Can the $99 Fitbit Air beat the $799 Apple Watch Ultra 3 at fitness tracking? I manually counted 4,500 steps to find out
• It's time for a Fitbit Ring — 3 reasons why Google should make an Oura Ring alternative

My sleep score has always been the first metric I check when I wake up each morning, but that’s changing as wearables shift focus to a new rating: the circadian score.

Picture the scene: you got at least seven hours of sleep last night and your sleep score was high, but you're still exhausted. The issue might have nothing to do with your quality of sleep and everything to do with your internal body clock.

A growing body of sleep tech recognizes this gap, moving beyond simple sleep scores toward circadian scores—a whole-picture metric that evaluates your 24-hour biological rhythm. Instead of just tracking time in bed or each stage of sleep, a circadian score factors in how daily habits like morning sunlight exposure and evening meal timing impact your rest.

Here, I'll explain how monitoring your circadian score can help you fall asleep faster, wake up with more energy, and optimize your schedule. Plus, we look at six trackers leading the circadian health trend.

Key takeaways: At a glance

• Your circadian rhythm is a 24-hour body clock that regulates sleep, depending heavily on light exposure and habits.
• A sleep score is how you slept (duration, deep/REM sleep, night awakenings)
• A circadian score is why you slept that way (consistency, morning light exposure timing and duration, and timing of evening meals, etc).
• Leading sleep trackers that offer circadian scores, including the pre-order Rhythm Ring, the Ultrahuman Ring AIR, and the Circular Ring 2.

What is a circadian score?

To understand what a circadian score is, let's recap on what a circadian rhythm is. Depending on light exposure, our circadian rhythm acts as a 24-hour body clock that regulates sleep, hormones, temperature, and digestion to keep body processes synchronized with day and night.

Dr Nisa Aslam, advisor to Evera Nutrition, explains that our circadian rhythm is regulated heavily by the sleep hormone melatonin, calling it a "time keeper".

Dr Aslam continues: "It is produced in response to darkness, begins rising in the evening and then under normal conditions peaks at approximately 3:00am before declining towards morning.

"Its role is to signal when to sleep, not necessarily how deeply to sleep."

“Melatonin plays a central role, but restoring circadian rhythm requires more than a single hormone, it involves a balance of light exposure, behaviour, and neurotransmitter support,” he adds.

According to the health expert, irregular sleep schedules, artificial light, and travel can disrupt this balance, "making it harder to wind down".

So, a circadian score measures how well your daily routines strike this balance, aligning your sleep schedule with your circadian rhythm.

For example, studies show that exposure to sunlight in the morning can regulate your circadian rhythm, while research suggests that eating too close to bed can goes against your natural body clock.

Why circadian scores are dethroning sleep scores

While sleep scores tell you how you slept (for example, for how long you slept and how many nighttime awakenings you experienced), it can't tell you why you slept that way. A circadian score can give you key insight into how your daily habits are affecting your sleep quality.

For instance, going to bed at different times every night may be why you find it hard to fall asleep, or maybe a late night workout may be causing sleep disruptions.

6 wearables that track aspects of your body clock

1. Rhythm Ring

If you're looking to find out how late nights or an irregular schedule are affecting your sleep, then the pre-order Rhythm Ring (which you can now reserve for $1) is worth considering.

It's designed specially for shift workers (the first of its kind to do so), where erratic work hours lead to fragmented sleep.

The wearable offers a Circadian Score (rated on a scale of zero to 100) to tell you how well your natural light exposure matched your schedule that day.

2. Ultrahuman Ring AIR

The Oura Ring-rivalling Ultrahuman Ring AIR is a sleep-tracking smart ring, and with no subscriptions necessary you can now buy the Ultra Ring Pro for $479 via Ultrahuman.

The smart ring has a dedicated Circadian Phase Alignment Clock, which maps your body’s Phase Response Curve (PRC) to show where you are in your circadian cycle and gives real-time nudges for light exposure, exercise, and caffeine cutoff windows.

3. Circular Ring 2

The Circular Ring 2 is a smart ring (notice a pattern, here?) that tracks health, fitness and sleep, and it starts at $379 at Circular.

It uses an internal AI assistant (Kira) to track a sub-metric of its overall sleep score. This sub-metric scores your Circadian Rhythm (or rather how your sleep and activities align with it).

4. Oura Ring 5

I have an Oura Ring 5 (now $399 at Amazon) and the sleep tracking is excellent. While it doesn't provide a circadian score per se, it does rank how your sleep timing aligns with your own personal circadian rhythm.

While I'm still in the early stages of wearing my Oura Ring, once I've consistently worn my smart ring for 90 days, I'll be able to unlock the Body Clock feature to help optimize my daily schedules based on my sleep chronotype.

5. Withings

If you don't enjoy wearing sleep trackers to bed, the under-the-mattress Withings Sleep Analyzer, now $199.95 at Amazon) is perfect for tracking your sleep schedule.

While it doesn't provide a standalone circadian score, it factors a Regularity score directly into the overall Sleep Score calculation.

By continuously monitoring bedtime and wake-up consistency night after night, the mat highlights how well-synced a user's sleep habits are with their biological clock to help optimize their overall rest

6. Garmin

Now $169.99 at Amazon, the Garmin Sleep Index Monitor has circadian monitoring feeds into Sleep Alignment metric, which rates how closely a person's sleep schedule matches their underlying biological clock.

While the armband wearable starts logging core recovery metrics right away, once it tracks skin temperature and sleep patterns over a few weeks, it generates personalized guidance to help align daily routines with natural circadian rhythms.

How to improve your circadian score

Using a wearable to track your body clock is Act 1 – the exciting part happens when you use all that data to adjust your daily routine.

Here are four lab-tested, expert-vetted habits to boost your circadian score:

• Get morning light within 30 minutes of waking: Ideally step outside for this, as the sun contains natural blue light to wake you up and signal to your circadian rhythm that sleep is over and its time to be productive. Try sleeping like the Amish and timing your wakeups and bedtimes with the sun.
• Aim for the same wake-up time every day, even on weekends: Your rise time is more important than the time you go to sleep. Consistency is important, as varying your wake-up time from day to day can cause 'social jetlag'. This confuses your internal body clock and puts your sleep quality in the toilet.
• Switch to dim lighting around 60-90 minutes before bed: Bright, stark, artificial overhead lighting tricks your brain into thinking its daytime. Dim lighting boosts production of melatonin, a master sleep hormone.

Running is hands-down one of my favorite cardio workouts. Whether I'm working on my VO2 max with a Norwegian 4x4 session or trying to slow things down with a gentle zone 2 jog, it's (usually) quick, efficient, and gets my heart pumping in seconds.

There's a lot of running gear I recommend, but running sneakers to me are the most important. Not only do they protect your knees from impact, but the best running shoes are also great for stability and support.

Now that the heatwave is behind us, it's perfect weather for outdoor running, so below I've rounded up my favorite running sneaker deals at Amazon. Whether you're team Asics or a diehard Saucony fan, here's what you can get right now.

Quick Links

• shop all Saucony deals at Amazon
• shop all New Balance deals at Amazon
• shop all Asics deals at Amazon
• shop all Brooks deals at Amazon
• Saucony Aura TR: was $75 now $54
• New Balance 460 V4: was $64 now $59
• Saucony Tide 2: was $100 now $76
• New Balance Fresh Foam X 1080 V14: was $164 now $99
• Asics GT-2000: was $140 now $99
• Asics Novablast 5: was $140 now $129

Saucony

• Back to the top ⤴

New Balance

• Back to the top ⤴

Asics

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Brooks

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Shop more deals

Which rugged smartwatch, the Apple Watch Ultra 3 or the new Samsung Galaxy Watch Ultra 2, is the better device for tracking outdoor workouts and adventures? I decided to find out by manually counting 4,000 steps with one on either wrist.

Aside from the obvious — the Apple Watch Ultra 3 is for iOS users, and the Samsung Galaxy Watch Ultra 2 is for the Android faithful — these two smartwatches are remarkably evenly matched. Of course, they also track a whole lot of other, more exciting activities, including scuba diving, but for the sake of our comparison, I’m going to stick with a good old-fashioned walk.

With my manual count as the primary control for this comparison, as a control for distance, climb, and pace, we’ll rely on ol’ reliable, the Strava app.

Read on to find out which smartwatch came out on top in this fitness tracking accuracy showdown with the Apple Watch Ultra 3 vs Samsung Galaxy Watch Ultra 2.

Samsung Galaxy Watch Ultra 2 vs Apple Watch Ultra 3

Before diving into the results, here are the biggest differences between the Apple Watch Ultra 3, one of the best smartwatches in 2026, and the Samsung Galaxy Watch Ultra 2 (review pending). For starters, the Apple Watch is $100 more than the Galaxy Watch, $799 vs $699.

The Galaxy Watch, meanwhile, boasts a brighter display, better battery life, and a genuinely useful onboard AI assistant that's backed by Gemini and accessible via a wrist raise.

Design-wise, I find the Apple Watch Ultra 3 to be a lot comfier than the Galaxy Watch Ultra 2. Not only is the Apple Watch thinner, but it's also narrower. That said, the two weigh roughly the same.

When it comes to logging workouts, Apple and Samsung's best are evenly matched. They each boast dual-band GPS for location tracking, barometric altimeters for elevation monitoring, accelerometers and gyroscopes for motion tracking, and tons of health sensors to monitor your heart rate, body temperature, calories burned, and more.

With that out of the way, on to the result of my 4,000-step walk test comparison with the Apple Watch Ultra 3 vs Samsung Galaxy Watch Ultra 2!

Samsung Galaxy Watch Ultra 2 vs Apple Watch Ultra 3: Walk test results

I took exactly 4,000 steps during my ~35-minute walk, a tally that's backed up by Strava, which also logged precisely 4K. As always, any step count total within 100 steps of my actual tally is considered excellent and well within a reasonable margin for error.

Both the Apple Watch Ultra 3 and Samsung Galaxy Watch Ultra 2 performed exceptionally well in this test, not just in terms of accurately counting my steps, but also logging distance, elevation gain, pace, and even heart rate.

Of course, when it comes to steps, the Galaxy Watch Ultra 2 beats the Apple Watch Ultra 3 by a modest margin compared to the control. The same goes for climb and pace. The Apple Watch, meanwhile, was a little bit closer to the control for distance.

Both devices registered roughly the same maximum and average heart rates, though the Apple Watch calculated more calories burned and used less battery to log my efforts.

Samsung Galaxy Watch Ultra 2 vs Apple Watch Ultra 3: Winner

By a teeny-tiny margin, the Samsung Galaxy Watch Ultra 2 gets a win versus its main competitor, the Apple Watch Ultra 3. Ultimately, though, both devices performed with impressive accuracy during this test, and I would not hesitate to use either to log my next workout, whether it's a walk around the neighborhood or a recreational dive in Puget Sound.

Stay tuned for my full Samsung Galaxy Watch Ultra 2 review, to be published soon. In the meantime, which smartwatches would you like to see me test the Galaxy Watch Ultra 2 against next? Let me know below.

More from Tom's Guide

• 5 things to know about the new Samsung Galaxy Watch 9
• Can the $99 Fitbit Air beat the $799 Apple Watch Ultra 3 at fitness tracking? I manually counted 4,500 steps to find out
• The Samsung Galaxy Ring is about to be the world’s first FDA-cleared smart ring for sleep apnea

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
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• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

If you’ve followed the Tom’s Guide fitness team for a while, you’ll know that one of the first things we do when a new device drops is take it for a walk test. Sure, most of the best fitness trackers on the market are designed to do much more than just count your steps, but how well they handle the basics is often a good place to start.

Next on my list was the long-awaited Garmin Cirqa, which was announced this week and launches on July 24 for $199. It’s Garmin’s new screenless tracker, designed to track your health and fitness stats without distractions or a monthly subscription.

The obvious device to compare it to was the Fitbit Air, Google’s $99 screenless tracker, which launched earlier this year. They both track everything you’d expect: your steps, calories, heart rate, menstrual cycle, skin temperature, and sleep. Both have haptic alerts to wake you up, and tons of data to help you live a healthier lifestyle. Check out the main similarities and differences between the Garmin Cirqa and Fitbit Air here.

As a control, I manually counted my steps using a $5 clicker tool from Amazon — the kind a bouncer would use to count people into a club in my twenties. Every time I took a step, I clicked, and when I got home, I checked my stats on the respective apps. One key difference was that I was able to use the button on the right-hand side of the Garmin Cirqa to start the activity, whereas I logged into the Google Health app to manually start my walk, but more on that below.

I walked 5,000 steps with the Garmin Cirqa and Fitbit Air, and the winner is clear

As mentioned above, for each step I took, I clicked. I wore the Garmin Cirqa and the Fitbit Air on the same wrist. Both record steps in the same way: using an internal accelerometer, which measures the swing of your arm.

Each swing counts for two steps, and it doesn’t matter whether you wear your watch on your dominant or non-dominant hand. It doesn’t matter if you walk with your hands in your pockets or holding a cup of coffee; the accelerometer should still measure your body’s movement.

Here are the results:

As you can see, the results are pretty clear: the Fitbit Air was pretty much spot on when it came to counting my steps.

That said, before we write the Garmin Cirqa off completely, I had a major problem with the device in that it didn’t recognize the activity as a walk at all. Instead, when I synced the Cirqa to Garmin Connect, I just got a "45-minute workout," with no distance or steps included.

I’ve only been wearing the device for 48 hours, and Garmin has stressed it gets smarter the more it gets to know you. Instead, I had to look at my overall steps throughout the day and use the numbers from there. I wonder if the results would have been different if the walk had been recorded as a walk, or if I’d been wearing the tracker for months, as I have with the Fitbit Air.

Either way, only overcounting by two steps is very impressive from the Fitbit Air. I’ll continue testing both alongside one another to help you decide which is the best screenless fitness tracker for you. Watch this space!

More from Tom's Guide

• I’ve tested over 100 fitness trackers head-to-head — 3 workout stats I trust the least
• Can the $99 Fitbit Air beat the $799 Apple Watch Ultra 3 at fitness tracking? I manually counted 4,500 steps to find out
• It's time for a Fitbit Ring — 3 reasons why Google should make an Oura Ring alternative

Apparently, 2026 is the year of the screenless tracker. Forget about AMOLED screens and checking your rings; the world is moving to discreet devices that track your health with zero distractions.

Earlier this year, Google launched the Fitbit Air, a $99 screenless tracker that looked set to take on the likes of the Whoop 5.0. Tuesday saw the long-awaited release of the Garmin Cirqa — Garmin’s latest tracker, which is also completely screen-free, and launching on July 24 for $199.

But how do the two devices compare? What are the main similarities and differences? I’ve got both on my wrist as I type, and while it’s too soon to give an honest verdict on which you should buy, here are the highlights.

Garmin Cirqa vs Fitbit Air: Similarities

Both are screenless

By design, both of these trackers are screenless, material bands, designed to be worn 24/7 for constant health tracking. They both track everything you’d expect: your steps, calories, heart rate, menstrual cycle, skin temperature, and sleep. Both have haptic alerts to wake you up, and tons of data to help you live a healthier lifestyle.

Both can be used with Apple or Android

Both devices are compatible with Apple and Android devices. For the Fitbit Air, you’ll use the new Google Health app, and for the Garmin Cirqa, you’ll connect to the device using Garmin Connect.

Both can be used subscription-free

More on this below, but on the surface, both devices don’t need an ongoing subscription for you to see your health data. Compared to Whoop and Oura, which both have monthly subscriptions, this is a big plus.

Garmin Cirqa vs Fitbit Air: Differences

Price

Let’s get into the differences and start with the $100 price difference. The Fitbit Air is $99/£85, whereas the Garmin Cirqa costs $199/£179. Both are still much cheaper than the Whoop 5.0 or the Oura Ring 5, but there’s still a big price difference between the two devices, and if you’re on a budget, the Fitbit Air is far more affordable.

Both can be used subscription-free, but there’s a slight difference in what you get without a subscription. The Garmin Cirqa gives you virtually all your performance and health metrics with no subscription required. Paying for Garmin Connect+ ($6.99 per month or $69.99 per year) gets you access to Garmin’s AI coach, nutrition plans and macro logging, and Garmin’s coaching plans.

The Fitbit Air gives you basic metrics like heart rate, basic sleep logs, and AFib alerts for free; however, some of the deeper sleep metrics, Gemini AI coach, which is excellent, plus your daily personalized readiness insights, are locked behind Google Health Premium. Google Health Premium costs $9.99 per month or $99 for the year.

Physical buttons

One big difference between the Garmin Cirqa and the Fitbit Air is that the former has a physical button, allowing you to start and stop a workout, rather than relying on auto workout recognition.

Garmin said this decision was based on the brand’s DNA and user base, who wouldn’t want to miss a second of their workout. I’ve only worn the Garmin Cirqa for two workouts so far, but I personally appreciate having the physical button because I am the exact user Garmin is talking about.

Size and comfort

Another big difference between the two screenless trackers is the size and weight. The Fitbit Air is 12g with the band, which comes in one size. The pebble itself is 34.9mm tall, 17mm wide, and has a depth of 8.3mm. It really is tiny on the wrist, and is extremely comfortable, even when sleeping.

The Garmin Cirqa is noticeably larger. It comes in two sizes — small/medium or large/extra-large — and weighs 20-25g depending on the size of the band. The tracker itself is 46.9mm tall, 27.5mm wide, and 8.7mm thick. It definitely feels bigger on the wrist and is a lot bulkier under clothing or when sleeping.

Third-party integrations

Another consideration if you’re using your screenless tracker to track your cycle is that Garmin can integrate your skin temperature data with apps like Natural Cycles to predict your ovulation date. This requires a separate Natural Cycles subscription. You can’t, at the time of writing, integrate the Fitbit Air with Natural Cycles.

Band placement

Both bands can also be worn around your biceps for tracking during team sports, or in the gym, where you might not want a band around your wrist. That said, for both you’ll need to buy another band. The Fitbit Air requires you to loop two bands together, and an additional band will cost $34.99/£34.99. The Garmin Cirqa requires you to buy the biceps loop for $59.99/£49.99.

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• I’ve tested over 100 fitness trackers head-to-head — 3 workout stats I trust the least
• Can the $99 Fitbit Air beat the $799 Apple Watch Ultra 3 at fitness tracking? I manually counted 4,500 steps to find out
• It's time for a Fitbit Ring — 3 reasons why Google should make an Oura Ring alternative

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.

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Garmin has officially entered the screen-free fitness tracker/band wars with the debut of the new Garmin Cirqa, a $199, subscription-free wearable with haptic feedback, up to ten days of battery, and a single button.

I’ve been wearing the Cirqa for just a few hours, but I can already say with some certainty that both Google/Fitbit and Whoop should be a bit worried. While the $99 Fitbit Air is aimed at enthusiasts and the subscription-only Whoop 5.0 is geared more toward serious and pro athletes, the Garmin Cirqa seems to strike a delightful balance between the two, in terms of features, cost, and specs.

Here are the five biggest things you should know about the Garmin Cirqa based on my hands-on experience, including why it just might make my list of the best fitness trackers in 2026.

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 smaller and lighter 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 the physical button
• Battery life: Garmin promises up to ten days per charge, a little less than the Whoop 5.0 (14 days) but more than the Fitbit Air (7 days)

Garmin Cirqa: Versus competition

1. Garmin Cirqa: Cheaper than the Whoop but more than the Fitbit Air

Priced at $199 via Garmin direct, the Garmin Cirqa is twice the cost of the $99 Fitbit Air, but still pretty affordable (for a Garmin). However, unlike Google, which sells additional Fitbit Air straps starting at $34.99, accessory straps for the Garmin Cirqa start at $49.99.

2. Garmin Cirqa: No subscription required

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 pon subscription.

However, for added insights and training advice, Garmin offers the Connect+ plan for $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 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 the tier.

3. Garmin Cirqa: Bigger than the Air but still light and comfy

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.

The Garmin Cirqa fabric strap is a tad scratchy for my liking, based on first impressions, but I am hoping it will soften a bit over time. 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.

Unlike the Fitbit Air, swapping one strap for another on the Garmin Cirqa is a pain in the butt. I had to use a dedicated watch spring bar tool to get the job done. The spring bars are also an oddly thin length, limiting third-party strap options.

4. Garmin Cirqa: No GPS, but lots of holistic insights and tracking modes

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.

In terms of fitness tracking, the Cirqa supports over 80 common workout types, including winter sports, team sports, and common gym workouts. 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 workout tracking with a press of the device's only button. Haptic feedback confirms when your efforts start and finish. You can additionally schedule vibration-based alarms in the companion app.

5. Garmin Cirqa: Ten days of battery

Garmin says the Cirqa's battery should last up to ten days per charge, which puts its longevity squarely between the Fitbit Air at seven days and the Whoop 5.0 at 14 days.

With my official battery test underway, we should know soon whether or not the Cirqa lives up to its ten-day rating. Oh, and it uses the same exact charging cable as every other modern Garmin watch, something I love to see.

Garmin Cirqa: Outlook

As noted in the title, the Garmin Cirqa seemingly strikes a compelling balance between the entry-level Fitbit Air and the pro-level Whoop 5.0. Like the Fitbit Air, it's 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.

Like the Whoop 5.0, the Garmin Cirqa should easily last for over a week per charge, while delivering heady fitness, sleep, and workout recovery insights that go beyond what the Fitbit Air provides.

Stay tuned for my full review of the Garmin Cirqa screen-less fitness tracker. In the meantime, what are your thoughts on Garmin's latest wearable? Let me know in the comments below.

More from Tom's Guide

• I'm a smartwatch reviewer, and here's my Apple Watch Series 12 wish list — three upgrades I want, and one I don't
• Leaked Apple Watch 12 design change is the opposite of an upgrade — and that has me worried
• Samsung Galaxy Watch Ultra 2 needs these 3 upgrades to convince me to switch from my Apple Watch Ultra 3

It's been a busy day for Samsung. In addition to unveiling new foldable phones at Galaxy Unpacked, it also released the Galaxy Watch 9 ($379) and Galaxy Watch Ultra 2 ($699). The watches have received a $30 and $50 price increase, respectively. Fortunately, there are plenty of Galaxy Watch 9 and Galaxy Watch Ultra 2 deals you can get right now.

For example, you can get up to $250 off the Galaxy Watch 9 at Samsung with an eligible trade-in. (You can trade-in an older Samsung or Apple Watch). Or you can get up to $250 off the Galaxy Watch Ultra 2 at Samsung with trade-in. If you don't have a trade-in, you can also get a $100 instant credit. Both watches will be released on August 7. Below I've rounded up the best deals you can get right now.

Quick Links: Galaxy Watch Ultra 2

• Samsung: up to $250 off w/ trade-in or $100 credit
• Amazon: for $699 w/ free $100 GC
• T-Mobile: for $269 w/ new watch line
• Best Buy: up to $250 off w/ trade-in + $100 gift card

Quick Links: Galaxy Watch 9

• Samsung: up to $250 off w/ trade-in
• Amazon: for $379 w/ free $50 GC
• T-Mobile: free w/ new watch line
• Best Buy: up to $250 off w/ trade-in + $50 gift card

Galaxy Watch Ultra 2 deals

Galaxy Watch 9 deals

Shop more deals

Samsung just dropped the new Galaxy Watch Ultra 2, a larger-than-life, tough-built smartwatch with an ultra-bright display, plenty of battery life, health and fitness tech galore, and legit dive-ready features.

Unlike the original Galaxy Watch Ultra, which isn’t meant for diving or high-impact water sports despite its 100-meter water resistance rating, the new model is not only rated for 100 meters but is also EN13319-certified for scuba diving, not to mention IP69K-certified against dust and moisture.

That’s not all; Samsung has partnered with Mares, a popular and trusted dive app, to turn the Galaxy Watch Ultra 2 into a fully-fledged dive computer to track your dives. It also provides real-time nitrogen level monitoring, depth and water temperature, dive time, and more. However, there is a catch.

The Samsung Galaxy Watch Ultra 2 is built for diving... for a price

To access all of these cool dive-ready features, Galaxy Watch Ultra 2 users will need to subscribe to the Mares app, which is $8.99 a month or $69.99 for the year. For the early birds, it's worth mentioning that support for Mares won't be available right when the smartwatch ships, but a little later this year.

Samsung has a two-year deal with Mares that makes the app exclusive to only the Galaxy Watch Ultra 2 and no other Android smartwatches. Of course, Apple already has a partnership in place with Mares, which similarly turns the Apple Watch Ultra, Apple Watch Ultra 2, and Apple Watch Ultra 3 into wrist-based dive computers.

One other important note: The Galaxy Watch Ultra 2 is meant for recreational dives only, specifically, those less than 40 meters in depth. Sorry, no deep-sea diving.

What are your thoughts on the Samsung Galaxy Watch Ultra 2 and its water-based features? Would you trust it on your next dive? More importantly, are you willing to pony up the extra cash for the Mares app? Let me know in the comments below.

More from Tom's Guide

• Smartwatch water resistance ratings explained
• 5 things to know about the new Samsung Galaxy Watch 9
• The Samsung Galaxy Ring is about to be the world’s first FDA-cleared smart ring for sleep apnea

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.

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• 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

In case you haven't heard, the Garmin Cirqa is on the way. It's a screenless fitness tracker, and Garmin's version of the Whoop 5.0 and Fitbit Air.

But if you're not into the whole screenless approach, there are tons of Garmin smartwatch deals to get excited about. Amazon is taking up to 50% off Garmin, and the sale includes some of the brand's most popular models. For example, you can currently grab the budget-friendly Garmin Forerunner 55 on sale for its lowest price ever at $129.

Keep scrolling to see all my favorite Garmin deals. I also recommend checking out our Amazon promo codes coverage.

Quick Links

• shop all Garmin deals at Amazon
• Garmin Forerunner 55: was $199 now $129
• Garmin Vivoactive 5: was $299 now $189
• Garmin Bounce 2: was $299 now $249
• Garmin Approach J1: was $299 now $249
• Garmin Instinct Crossover Solar: was $449 now $279
• Garmin Venu 3S: was $449 now $344
• Garmin Epix Pro: was $1,099 now $549

Best Garmin Deals

Shop more deals

I’ve been wearing the new Samsung Galaxy Watch Ultra 2 — just announced at Galaxy Unpacked alongside the Samsung Galaxy Watch 9 — for nearly a week, and I'm impressed.

Two years after the launch of the original ultra-rugged Samsung Galaxy Watch and Apple Watch Ultra competitor, the updated version adds better battery life, tons of new health and fitness insights, a brighter screen, and improved water resistance, all in a familiar design.

As one of TG’s resident smartwatch nerds, after five days on the wrist, here are the five things I dig the most about the new Samsung Galaxy Watch Ultra 2, along with one thing that I don’t like.

Galaxy Watch Ultra 2: Upgrade cheat sheet

But first, here’s a cheat sheet to all the most notable Galaxy Watch Ultra 2 stats and upgrades.

• Price: At $699, the Galaxy Watch Ultra 2 is $50 more than its predecessor, which launched two years ago, but still $100 less than its nearest competitor, the Apple Watch Ultra 3.
• Design: The Galaxy Watch Ultra 2 is a tiny bit thinner than the original Galaxy Watch Ultra, but you may not notice the difference; the dimensions and weight are identical to the original model
• Screen: Maximum screen brightness has been bumped up from 4,000 nits to 5,000 nits, making it remarkably visible in direct sunlight
• Health features: New 'Vitals' dashboard with key metrics including heart rate, HRV, Sp02, body temp, and breath rate in one place; new 'Heart Health' score
• Fitness features: New Cardio Load insights, new Fitness Index score out of 100 based on factors like daily step count average, V02 Max, average heart rate, BIA (Bioelectrical Impedance Analysis), and average workout recovery time
• Battery life: 800 mAh battery is the largest in an Android wearable and a 35% capacity increase over the original Galaxy Watch Ultra; battery life usage averages ~25% drain per day in testing so far

Galaxy Watch Ultra 2: Versus competition

Galaxy Watch Ultra 2 like #1: The price

The Samsung Galaxy Watch Ultra 2 is priced at $699, a modest $50 increase over the launch price of its two-year-old predecessor. More notably, it's a hundred bucks cheaper than the latest Apple Watch Ultra 3, its nearest non-Android competitor.

Meanwhile, the latest Galaxy Watch 9 models —which share pretty much all the same features, just in a less beefy package — range from $379 to $459.

Galaxy Watch Ultra 2 like #2: Super-bright display

The new Samsung Galaxy Watch Ultra 3 sports a sizable 1.52-inch display that maxes out at an impressive 5,000 nits, making it one of the brightest displays in any full-featured wearable, including 2026's best smartwatches.

The Apple Watch Ultra 3, by comparison, maxes out at 3,000 nits of max brightness. Real-world translation: the new Galaxy Watch Ultra 2 is a lot easier to read in bright sunlight than the newest Apple Watch Ultra.

Galaxy Watch Ultra 2 like #3: A (finally) dive-ready design

The original Samsung Galaxy Watch Ultra promises 100 meters of water resistance, but unlike the newest Apple Watch Ultra 3, it's not rated for use while diving or even snorkeling.

Samsung no doubt caught some flak for this shortcoming. Thankfully, the new Galaxy Watch Ultra 2 is thoroughly dive-ready. In fact, Samsung is partnering with the Mares diving app to turn the Galaxy Watch Ultra 2 into a fully-fledged dive computer, complete with speed monitoring and safety-stop alerts.

Galaxy Watch Ultra 2 like #4: New holistic features galore

Similar to the new Samsung Galaxy Watch 9, the Galaxy Watch Ultra 2 ships fully-loaded with all sorts of new health and fitness insights. While some of these will possibly make their way to older models, for now, most are exclusive to the latest launches.

The features include a new Vitals dashboard for viewing your most important up-to-the-minute health stats in one place, a new Cardio Load score to see your heart health, a freshly launched Fitness Index score that compares your fitness to your peers, and more.

Galaxy Watch Ultra 2 like #5: Big on battery life

Not only did Samsung equip the Galaxy Watch Ultra 2 with a higher-capacity battery — 590 mAh for the old model vs 800 mAh for the new one — but the Galaxy Watch Ultra 2 is noticeably more power-efficient than its predecessor, despite a brighter display.

In my testing so far, the Galaxy Watch Ultra 2 uses about 35% battery every 24 hours, including tracking a daily ~45-minute outdoor workout and a full night of sleep.

This leads me to believe that the Galaxy Watch Ultra 2 can last roughly three days or 72 hours per charge without using any power-saving features, a notable improvement over its predecessor, which lasted closer to 40 hours per charge.

Galaxy Watch Ultra 2 like dislike #1: The case is still massive

The original Samsung Galaxy Watch Ultra required nothing short of a burly wrist to look and feel "at home." With dimensions as grand as 47.4 × 47.4 × 12.1 mm and a weight just over 60 g, the new Galaxy Watch Ultra 2 feels nearly as overwhelming on my normal-ish, 6.5-inch wrist as its predecessor.

Samsung made the new Galaxy Watch Ultra 2 a tiny bit thinner, shaving off over 2 mm of thickness. Still, the width and height remain the same.

That said, the new Galaxy Watch Ultra 2 strap is thinner, softer, and more flexible than its predecessor, which is a major improvement.

More from Tom's Guide

• I'm a smartwatch reviewer, and here's my Apple Watch Series 12 wish list — three upgrades I want, and one I don't
• Leaked Apple Watch 12 design change is the opposite of an upgrade — and that has me worried
• Samsung Galaxy Watch Ultra 2 needs these 3 upgrades to convince me to switch from my Apple Watch Ultra 3

The Samsung Galaxy Watch 9 just got unveiled during the brand's annual summer Galaxy Unpacked event alongside the Galaxy Watch Ultra 2, Galaxy Z Fold 9, and Galaxy Z Flip 8 handsets.

A fairly iterative update compared to the Galaxy Watch 8, the biggest improvements the new model brings to the table are (potentially) improved battery life and a fairly impressive list of new fitness and holistic tracking tools, which may or may not ultimately make it to older models via future firmware.

Here are the five biggest things you need to know about the new Samsung Galaxy Watch 9.

Galaxy Watch 9 cheat sheet

• Price: $379 for 40mm (no LTE) or $409 for 44mm (no LTE); add $50 to either for cellular
• Design: Same design and size options as Galaxy Watch 8; 40mm is available in Cream or Graphite; 44mm comes in Graphite or Silver
• 'Classic' model: Samsung did not announce a Galaxy Watch 9 Classic with a clicky bezel
• Screen: Same max brightness, 3,000 nits, as Galaxy Watch 8
• Health features: New 'Vitals' dashboard with key metrics including heart rate, HRV, Sp02, body temp, breath rate in one place; new 'Heart Health' score
• Fitness features: New 'Cardio Load' insights, new 'Fitness Index' score out of 100 and based on factors like daily step count average, V02 Max, average heart rate, BIA (Bioelectrical Impedance Analysis), and average workout recovery time
• Battery life: 40mm Galaxy Watch 9 has a 390 mAh battery compared to a 325 mAh battery for the 40mm Galaxy Watch 8; 44mm Galaxy Watch 9 sports a 445 mAh battery compared to a 435 mAh battery for the 44mm Galaxy Watch 8

Galaxy Watch 9: Versus the competition

1. Samsung increased the price across the line

When Samsung announced the Galaxy Watch 8 this time last year, I wasn't surprised to see a $50 price increase across the board compared to the Galaxy Watch 7. However, I was surprised to see Samsung raise the price of the Watch 9 this time around.

The 40mm Galaxy Watch 9, for example, starts at $379 without LTE, compared to $349 for the Galaxy Watch 8 equivalent. The 44mm Galaxy Watch 9, meanwhile, is $409 versus $379 for last year's equivalent.

Preorders are now available for the Galaxy Watch 9, which should ship later this month.

• Galaxy Watch 9 (Bluetooth, 40mm): $379
• Galaxy Watch 9 (LTE, 40mm): $429
• Galaxy Watch 9 (Bluetooth, 44mm): $409
• Galaxy Watch 9 (LTE, 44mm): $459

2. There's no Galaxy Watch 9 'Classic'

I was a big fan of the Samsung Galaxy Watch 8 Classic (see image above), which sports a bidirectional clicky bezel for navigation and an additional customizable button compared to the standard Galaxy Watch 8 models.

Unfortunately, there is no Samsung Galaxy Watch 9 Classic. That said, Samsung has confirmed that the Galaxy Watch 8 Classic will remain in the brand's lineup for the time being.

3. The external design is the same as Galaxy Watch 8

While Samsung made all sorts of under-the-hood upgrades to the Galaxy Watch 9, including a new processor and increased battery capacity, the outward appearance remains unchanged from its predecessor.

The physical dimensions and the weight are also essentially the same, as is the 50-meter water resistance rating. Finally, the Galaxy Watch 9 also boasts the same 3,000-nit max brightness display and twin-button design as the Galaxy Watch 8.

4. There are lots of new holistic features

Samsung's latest generation of wearables is all about preventative rather than reactive holistic insights. As a result, the Galaxy Watch 9 — and the new Galaxy Watch Ultra 2 — both feature a whole host of new wellness scores, dashboards, and insights.

The list includes a new Vitals dashboard, Heart Health Score, Daily Cardio Load metric, and Fitness Index score.

The Vitals dashboard brings your most important wellness metrics into one easy-to-view panel with your current heart rate, heart rate variability (HRV), blood oxygen saturation percentage (Sp02), body temperature, and breath rate.

The new Heart Health score, meanwhile, is based on four metrics including your seven-day physical activity average, sleep time average, Body Mass Index (BMI), and estimated blood pressure.

For runners and high-cardio athletes, the new Cardio Load metric is designed to help you train more effectively, with built-in recovery suggestions to help avoid injury.

Finally, the new Fitness Index is a personalized score based on factors like daily step count average, V02 Max, average heart rate, BIA (Bioelectrical Impedance Analysis), and average workout recovery time.

The output is five individual Fitness Index scores: Body Composition, Cardio, Endurance, Strength, and Flexibility, ranging from one to 100. These scores are calculated by comparing your fitness levels to other users in your age range.

5. Battery life should be slightly improved

Both the 40mm and 44mm Samsung Galaxy Watch 9 models see modest battery capacity increases. For the smaller model, that's a jump from 325 mAh for the Galaxy Watch 8 to 390 mAh for the Galaxy Watch 9. For the bigger model, the capacity has increased from 435 mAh on the Galaxy Watch 8 to 445 mAh for the Galaxy Watch 9.

Increased battery capacity, coupled with up to 15% more efficient processing, thanks to the new Snapdragon Wear Elite chipset, should mean that the Galaxy Watch 9 lasts longer than its predecessor, which averages about 30 hours per charge with the always-on display enabled.

Here's hoping that the Galaxy Watch 9 pushes that closer to 40 hours per charge or more to stay competitive with brands like Google; the 45mm Pixel Watch 4 lasts nearly 60 hours per charge in my testing.

More from Tom's Guide

• I'm a smartwatch reviewer, and here's my Apple Watch Series 12 wish list — three upgrades I want, and one I don't
• Leaked Apple Watch 12 design change is the opposite of an upgrade — and that has me worried
• Samsung Galaxy Watch Ultra 2 needs these 3 upgrades to convince me to switch from my Apple Watch Ultra 3

Surprise! Skechers are on sale with up to 52% off at Amazon right now. If you need a new pair to help you get through the summer season, there are plenty of options at great prices.

One of my favorites right now is the Skechers Expected Avillo Relaxed-Fit Slip-On Loafer on sale from $38. This style is easy to slip on, and the neutral color goes with pretty much everything!

Note: Prices vary depending on the size and color you choose — check out any different color options available in your size to find the best deals. For more deals and personal recommendations, make sure to check out the Tom's Guide Savings Squad homepage and our back to school deals guide.

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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.

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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'

Garmin's long-rumored screenless fitness tracker, the Garmin Cirqa, has finally been unveiled. Pricier than the beginner-friendly Fitbit Air but more affordable than the pro-level Whoop 5.0, the Cirqa aims to offer the best of both in a lightweight, discreet package.

We checked out the new Garmin Cirqa on launch day; find out hands-on impressions below to learn more about the cost, design, features, battery life, and outlook for the new Garmin Cirqa.

Garmin Cirqa: Cheat sheet

• Price: $199/£179, no subscription required
• Design: Lightweight, screen-free fitness-tracking band
• Key features: Basic health and fitness tracking insights, including 24/7 heart rate tracking, Sp02, nightly sleep reports, women's health tracking
• Battery life: Up to 10 days
• Launch date: July 24, 2026

Garmin Cirqa: price and availability

The Garmin Cirqa fitness tracker will be available on July 24 for $199/ £179. The device is subscription-free, but for additional insights, users can optionally sign up for Garmin Connect+ for $6.99 per month or $69.99 per year.

By comparison, the Fitbit Air is just $99 and also subscription-optional. The Whoop 5.0, meanwhile, ranges from $199, $239, or $359 per year depending on your membership tier. However, the device itself is free.

Garmin Cirqa: Design

The Garmin Cirqa looks a whole lot like the Whoop 5.0, a design choice I can only assume was intentional. Users can choose between four band colors, including Black, Captain Blue, Mauve, and French Gray.

Additional bands are available at $49.99/$59.99, depending on whether you want to wear the band around your wrist or upper arm, and include three additional colors: Citron Gray, Dark Olive, and French Blue.

The device comes in two sizes, small/medium and large/extra large.

The tracker itself is held securely within the fabric loop with no screen and just a single button on the side.

Garmin Cirqa: Health and fitness

The Garmin Cirqa sports the brand's Elevate V4 sensor, which is one generation out from the latest/greatest. Onboard health tools include 24/7 heart rate tracking, Sp02 readings, body temperature monitoring, and women's health tracking.

Like the best Garmin watches in 2026, the Cirqa provides detailed nightly sleep reports and can automatically track a range of common workout types.

Garmin Cirqa: Battery

Battery life for the Cirqa is rated at up to 10 days.

By comparison, the Fitbit Air lasts right around one week per charge, while the Whoop 5.0 is good for closer to two weeks per charge.

Garmin Cirqa vs Whoop vs Fitbit Air

Like any screen-free wearable, whether we're talking about the best smart rings or the best fitness trackers/bands, the companion app can make or break the overall experience. With that in mind, the Garmin Connect app is comprehensive enough, though for first-time users, insights can feel a bit scattered and overwhelming.

Ultimately, I look forward to testing the new Garmin Cirqa head-to-head versus both the $99 Fitbit Air and higher-end Whoop 5.0. If it can offer just a little more, holistic-insight-wise, than the Fitbit Air, then it very well may be worth the extra $100.

Stay tuned for my full Garmin Cirqa review.

More from Tom's Guide

• I’ve tested over 100 fitness trackers head-to-head — 3 workout stats I trust the least
• Can the $99 Fitbit Air beat the $799 Apple Watch Ultra 3 at fitness tracking? I manually counted 4,500 steps to find out
• It's time for a Fitbit Ring — 3 reasons why Google should make an Oura Ring alternative

Some of the most popular Asics running shoes are seeing discounts right now! If you want to make the most of the summer running season, there's still time to do so — and you can save a bunch while you do it.

Amazon's current sale has up to 54% off a range of Asics sneakers. One of the most popular options right now is the Gel-Nimbus 27 on sale from $109. We checked them out in our Asics Gel-Nimbus 27 review and said it's "a highly comfortable running shoe that makes cruising through long and easy runs more enjoyable."

Note: Prices can vary depending on the size and color you choose. Check out any different color options in your size to find the best deals.

Quick Links

• shop all Asics deals on Amazon
• Asics Gel-Venture 10 (Women's): was $80 now from $54
• Asics Versablast 4 Running Shoes (Women's): was $80 now $69
• Asics Gel-Dedicate 9 Tennis (Women's): was $90 now $79
• Asics Glideride Max (Men's): was $170 now $79
• Asics Dynablast 5 (Men's): was $99 now $89
• Asics Sonicblast (Men's): was $180 now $109
• Asics Solution Speed FF 4 (Men's): was $155 now $119
• Asics Novablast 5 (Men's): was $160 now $129
• Asics Superblast 2 (Women's): was $200 now $149

Asics Shoes

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.

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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

The Apple Watch is absolutely packed with features, and while that’s undoubtedly a good thing, it also means there are a lot of menus and apps on the watch, which can slow down your navigation and make it harder to get straight to the things you want to do.

Fortunately, there are a lot of clever shortcuts available on the watch to speed up your usage, and two I use all the time when wearing the watch make it faster to navigate the menus and fire up a workout.

I use these shortcuts on an Apple Watch Series 11 because one of them is essentially a replacement for the Action button on the Apple Watch Ultra 3, so it is only needed on Series watches, but the first hidden feature is one that applies to all of the best Apple watches.

Tip #1 — tap the time to jump to the top

If you’ve ever found yourself down at the bottom of a very long Apple Watch menu, knowing that you now need to scroll all the way back to the top to find the setting you need, this tip’s for you.

Simply tap the time in any native Apple Watch app, and it will teleport you back to the top of the menu instantly.

This works in apps like Mail, Workout and Settings, and I find it saves me time every day when I’m working my way around the various menus and options in those apps.

If you just want to head back to your watch face from wherever you are in an app, you can also cover the Apple Watch with your palm for a second, and it will transport you there.

Tip #2 — create one-tap shortcuts to your favorite workouts

I’m a keen runner and often use the Apple Watch Ultra 3 instead of the Series 11, partly because the Action button is a handy way to start a run quickly.

With this feature, you can create a similar feature on any Series Apple Watch, adding a shortcut to starting a run or any workout to your Control Center.

Here’s how to do it:

1. In the Shortcuts app on your iPhone, create a new shortcut to start a run (or any workout type)
2. Long-press this shortcut and tick "show on Apple Watch"
3. You can also customize the icon for the shortcut in the iPhone app and rename it
4. Press the side button on your Apple Watch to open the Control Center
5. Scroll down to edit, then hit the "+" icon to add your shortcut
6. Find your new shortcut and position it where you want in your Control Center

Now when you hit that shortcut in the Control Center, it will immediately open the Workout app and start your chosen training session, almost as quickly as if you’d used the Action button on an Ultra.

You can also add your shortcut directly to a watch face if you have one with complications, meaning you don’t even need to open the Control Center.

I have shortcuts for outdoor run and functional strength training workouts set up on my watch, so I can fire them up with just one or two taps.

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

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I’ve been singing the praises of the Nike Vomero Plus ever since I did my first run in the shoe last year, and I’ve urged many a runner to pick it up since I tested it.

That’s because it offers an unrivalled level of bounce and fun thanks to its springy ZoomX midsole. It makes easy and long runs all the more enjoyable in particular.

The biggest drawback is the fact it costs $180 at full price, but that’s no longer a problem because the Vomero Plus is reduced to $108 in the Nike sale right now.

To get this price, pick a color that's reduced to $144 then use the code DAYONE at checkout to save a further 25% on the sale price.

I’ve racked up over 100 miles of running in my Vomero Plus and it still feels as good as new underfoot, with the huge stack of midsole foam being as bouncy as ever.

It’s not the lightest shoe because of the large amount of foam underfoot, but it doesn’t feel too heavy or cumbersome on the run because of the energetic nature of the ZoomX midsole.

I still go back to the Vomero Plus when I’m not testing new shoes because of how comfortable and enjoyable it is for easy training runs, especially the longer outings required during marathon training.

The upper is well padded too, and rubber covers most of the outsole to ensure good grip and durability in that area.

It’s a cushioned shoe that I think works well for all kinds of runners. If you’re a regular who has a running shoe rotation, the Vomero Plus is the perfect easy day foil to faster, lighter workout shoes, and if you’re a new runner or someone who uses one shoe for everything, it offers a great blend of comfort, bounce and fun.