The world of golf simulators moves forward quickly. Just when you think Golf VX has advanced simulation to a point that's as good as it gets, the company drops its new Quantum tech and blows everything else I've ever tried out of the water.

I went to the company's flagship location in Arlington Heights, IL (just outside of Chicago) and played a popular semi-private course called The Glen Club. Then, we went to the course and played the real thing to see how well the simulator holds up compared with the course.

What better way to test a virtual experience than by comparing it to the place it's designed to emulate?

Golf VX's new Quantum sim tech

I was at Golf VX's flagship location to check out its latest and greatest simulator technology, and I have to say, it is a noticeable improvement over the company's T2 sim I played in the past.

For example, the 15-axis swing plate allows the ground to shift to create the most realistic lies I've ever had the chance to play in a simulator. In real golf, you rarely hit off a completely flat lie (unless you're on the tee box), so being able to practice shots with the ball above and below your feet is critical to improving your game.

Another improvement related to the hitting area is the Q-Mat, which uses a ceiling-mounted projector to display data about your swing path, distance and other key information right on the floor, keeping you focused on your swing without looking around to see if you were outside-to-inside or inside-to-outside on your most recent shot. This can help you fix that slice or hook, which are issues that plague many golfers (hello, my name is Dave and I'm a slicer).

I think the most impressive aspect of Golf VX's tech, compared to other commercial and home launch monitors, is how quickly you see your ball fly on the projector. There's a 15ms delay between you making contact with the ball and the ball flying on the screen. That's fast enough that by the time I finished my follow-through, the ball was in the air. This helps to fix the disconnect between hitting the ball into a screen and playing on the course.

Real vs. Simulator

I'm not going to sit here and pretend you can't tell the difference between the real-world course and the Golf VX rendered version. Obviously, the real version of the course is, well, real.

But Golf VX did an incredible job rendering the course with the key details in place, so you can practice before playing and get a sense of where the hazards will be. This is true for all 380 courses available in the software, though we'll focus on The Glen specifically.

One hole that stood out was number 3, which featured water to the left of the tee box that you can clearly see in both real and simulator photos. The tree-line in the distance also matches up well, as do the bunker locations.

When I stepped back and took it all in, I could definitely remember what the simulated version of the course looked and felt like while standing on the real tee box.

For hole 12, I pulled out the Meta glasses to record a first-person version of the hole in the real world and on the sim. Since I'm not the most skilled golfer, my path to finish the hole was very different between the two, with me scoring a par on the simulated hole and a six in real life, but the idea stands: the hole plays almost exactly the same.

After going back and watching both holes to edit together a TikTok video, I was thoroughly impressed with the amount of care that went into rendering the courses in Golf VX.

Golf VX Quantum availability

Golf VX's Quantum simulators are available now, but they're prohibitively expensive for most home users, with systems starting at around $50,000 and going up to $100,000 for a full room buildout. If money is no object and you want the best-of-the-best in golf sim tech, though, you should 100% have Golf VX Quantum on your radar, as it's the best golf sim hardware and software I've ever used.

Sadly, since the technology is so new to the U.S., it's not available at many Golf VX locations yet, but the company plans to expand with more franchises, so even if you're nowhere near Chicago, you can still play Quantum in the future.

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It's no surprise that the popularity of fitness competitions such as the CrossFit Games, Hyrox and marathons continues to soar. It seems we just love testing the boundaries of our physical and mental abilities — speed, power, endurance and everything in between.

The enormous success of Hyrox, in particular, has seen other brands follow suit in a bid to be the next biggest thing. And with that, a competition called Metrix has arrived. It will put your endurance to the ultimate test across five stations and 50 minutes of work.

I headed to Magazine London this month with a willing friend to try it out for myself. Here's what happened when we competed.

What is Metrix?

Metrix blends a competitive workout (complete with a cash prize) with what is basically a night out; a DJ is pumping out club classics throughout, and it's like being thrown into a nightclub, except you're drinking carb gels rather than beers.

Like Hyrox, there's a warm-up space, recovery zone and even food trucks and beer stations outside for participants to enjoy post-workout. But before we could take a good look around, we needed to head over to the Lululemon zone, drop our bags, down said carb gel and begin our warm-up before the 12:15 wave time.

Here's the workout format:

• 10-minute ski erg: You-Go-I-Go (YGIG) for max meters
• 10 minutes of burpee jumpovers: YGIG for max reps
• 10-minute row: YGIG for max meters
• 10-minute bike erg: YGIG for max meters
• 5-minute 60kg sled push: YGIG max lengths, straight into:
• 5-minute shuttle runs: YGIG max lengths

You'll work for a total of 50 minutes split between you however you like, and you can swap as often as you need. Between each block, there's a four-minute recovery window for you to move stations. At each station, you'll sign in to an iPad using your unique team ID number, then save and exit as you leave.

During the sled push and shuttle runs, you'll tap the screen on one end of each effort to log your rounds. Other than that, you just need to focus on clocking up the reps and distances, and the iPad logs the rest.

Unlike Hyrox, you'll aim for an all-out effort each block, then take a rest. There's a lot less running, but each of your efforts will be reaching near maximum output.

I just completed my first ever Metrix, and this is what happened

Metrix is more cardio-based than Hyrox in the sense that Hyrox uses more loaded movement, even though you run more. Metrix also feels like a nightclub, with the lights dimmed, strobes and a lot of early 2000s club classics (as a 90s baby, this is my happy place).

It's certainly more accessible to all levels of fitness than Hyrox, given the sled is 60kg for both men and women and the entire race is partner work. So, how did we get on?

Tech takes over

Each station relies on sensors and iPads to track your reps and distances. Although it felt very accurate, our iPad fell off the stand and logged itself out during our shuttle runs, and so our last few rounds weren't counted. One of the guys on hand said he would manually add them, but this never materialized on our final scorecard, sadly.

Other than that, the process worked seamlessly, which is pretty impressive. Especially for the burpees, as each rep can only be counted if you fully stand and extend your hips and knees. Those no-reps are a fast way to lose efficiency.

My legs were cooked

10 minutes of burpees, straight into a row, straight into the bike erg, then straight over to sled pushes and shuttle runs. Yikes. The hardest transition for me was from the bike (my Achilles' heel) to the sleds. Although I'm used to the much heavier sled efforts of Hyrox, the 60kg weight still really tested me at the final station.

While the burpees, shuttle runs and other ergs will test out-and-out endurance, the sleds and bikes require power, so I recommend training your lower body if you plan to compete. That said, you can definitely claw it back by being strategic with your partner and deciding how you split your efforts.

It's more challenging than I expected

Naively, I thought that the club-like atmosphere and the four-minute recovery periods would make this workout a hell of a lot easier than Hyrox, but while it was more accessible, it was far from easy. Humbled.

That said, you need the rest because it allows you to bring your heart rate down before the next maximum effort. During Hyrox races, you're trying to find a pace that you can maintain, whereas here, you've got 10 minutes to rack up as much work as you can.

I am someone who needs music in my ears in the gym or when I'm out running, so having it at full volume during Metrix was really helpful for my mood and motivation.

We messed up the last station

During the pre-race briefing, we were advised to ensure the sled is back behind the start line before the 5-minute timer runs down so that we can move straight into the shuttle runs without rest. However, we realized that with just 10 seconds to go, our sled was all the way down the other end of the track, and we had to push it back in before we could run.

I would advise giving yourself a solid 30 seconds to ensure your sled is back. After all, you're more likely to clock up runs than you are sled pushes, so it's crucial to start the shuttles on time. Notes taken for next time.

If you don't train, I would prepare

I train about four to five times a week doing a mix of Pilates, strength, yoga and running. I didn't train for Metrix, but I was confident that my existing experience in the gym would pull me through, and it did. However, a lot of trained individuals went into this race, many of them Hyrox lovers, so it wasn't easy to get a good finishing place.

While it is accessible, I recommend training beforehand in the weeks or even months leading up to the event. I would focus on familiarizing yourself with each machine and practicing on them to improve your endurance and cardio fitness.

I would also recommend lower-body workouts to include squats, lunges and other compound exercises, but with higher reps and lighter loads, as you need to move fast but not heavy. Incorporating pull- and push-based work will also help with your rows and burpees. Exercises like push-ups, pull-ups, bent-over rows and high pulls are all useful to try.

Ready to try for yourself? You can find the list of upcoming dates on the Metrix calendar.

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I love a good rocker on a running shoe, and the On Cloudsurfer line’s signature feature has always been its CloudTec Phase cushioning, where holes in the midsole collapse into eachother like dominoes to roll you from heel to toe as you run.

The On Cloudsurfer 2 is a lightweight daily trainer, while the On Cloudsurfer Max is a more cushioned but firmer shoe. The new On Cloudsurfer 3 splits the difference between these shoes, and based on my early testing, I think it could be the best Cloudsurfer yet.

I’ve been able to do a couple of runs in the On Cloudsurfer 3 ahead of its launch, and it’s impressed me on both. The shoe uses a new foam in the midsole called Surreal and delivers a soft, smooth ride that helps the miles tick by enjoyably.

Here’s what you need to know about On’s latest running shoe, including my early likes and dislikes.

On Cloudsurfer 3: Price and availability

The On Cloudsurfer 3 launched on 15 September 2026, and my first like about the shoe is that it hasn’t risen in price compared with the Cloudsurfer 2. It costs $160 in the U.S. and £150 in the U.K., making it one of the cheaper cushioned shoes in On’s line-up.

Like #1: It’s more cushioned than past models

The Cloudsurfer 3 feels like a softer shoe with more cushioning underfoot than past models, especially under the forefoot.

On say that the new Surreal superfoam deepens compression by 15.5% compared with the Helion foam used on the Cloudsurfer 2, and I could feel the extra depth in the midsole on my runs and how much the new shoe absorbed the impact of running.

I found that the Cloudsurfer 2 could sometimes "bottom out" and feel a bit flat by the end of runs, but I haven’t had that feeling from the Cloudsurfer 3 at all so far.

The Cloudsurfer Max was marketed as an incredibly soft shoe when it came out, but I actually found it pretty firm — the Cloudsurfer 3 delivers on its promise of softness.

Like #2: The ride is impressively smooth at a variety of paces

Soft shoes are great, but not if you end up stuck in that soft foam and feeling like you have to push through it to keep running, which does occasionally happen with max-cushioned shoes in my experience.

This is where the CloudTec Phase rocker comes into play with the Cloudsurfer 3, because it helps move you through the midsole onto your toes smoothly, so you don’t lose momentum while enjoying the impact-absorbing benefits of the cushioning.

I used the On Cloudsurfer 3 for a progression run, moving from an easy to a steady pace, and was able to clip along at sub-6min/mile pace comfortably in the shoe, despite the fact that it’s not all that light.

Like #3: There’s more spring off the toes

The main criticism I’ve had with past Cloudsurfer shoes is that the Helion foam in the midsole isn’t all that springy. The shoes have a smooth ride and a lightweight feel, but don’t deliver much energy return off the toes.

The Surreal foam in the Cloudsurfer 3’s midsole is a definite improvement on that front. I noticed a lot more bounce from the shoe, especially at faster paces.

That extra energy from the forefoot is also clear during longer runs in the shoe, when the previous models would start to feel a bit flat.

Like #4: The outsole grip is better

I did a short run wearing the On Cloudsurfer 2 on one foot and the On Cloudsurfer 3 on the other, and along with differences in the ride feel, I also noted that the outsole on the new shoe gripped a little better on damp sidewalks.

While I didn’t have any real problems with the grip of the Cloudsurfer 2 when I tested it out, any improvement in this area is always welcome in a cushioned daily trainer you’re going to use in all conditions.

Dislike #1: It’s heavier than the Cloudsurfer 3

The new Surreal foam used in the Cloudsurfer 3 is lighter than the Helion material used in past models, according to On, but the overall weight of the shoe has gone up considerably.

My US men’s size 9.5 weighs 10.8oz compared to 9.4oz for the Cloudsurfer 2 in the same size, likely because the shoe has more outsole coverage and more cushioning in the midsole, as well as a wider base.

This isn’t a big problem for me, because the Cloudsurfer 3 doesn’t feel heavy or cumbersome on the run thanks to its rockered ride, but it’s quite a noticeable change from the Cloudsurfer 2, and big fans of the older shoe might not take to the larger design.

Dislike #2: It’s not as versatile as some daily trainers

While I enjoyed using the Cloudsurfer 3 at easy, steady paces, it’s not a shoe I think will handle speed sessions all that well. That’s not really its job to be fair — it’s a cushioned shoe for comfortable cruising — but there are some terrific daily trainers that do offer more versatility.

The Asics Novablast 6 immediately springs to mind as a max-cushioned shoe that’s lighter and a bit livelier at fast paces than the Cloudsurfer 3, while the Puma Deviate Pure Nitro is an incredibly light daily trainer that I found comfortable for long, easy runs and that can also handle speedwork well.

I think the Cloudsurfer 3 is competitive with other cushioned shoes in its category, like the Saucony Triumph 24 and Hoka Clifton Pro, but those looking for more of an all-rounder will be better served by a shoe like the Novablast 6.

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At 35 years old, I'm under no illusion that I'm "old" (what even counts as "old" these days?), but I am aware that I'm dangerously close to the perimenopausal years and the inevitable battle that comes with maintaining strength, mobility, bone density, lean muscle and a healthy metabolism as I steamroll toward my 40s.

So yes, you could say I'm more conscious than ever about how I train my body to stay strong and mobile against potentially raging hormonal shifts. I have definitely found myself tailoring my strength training toward longevity — something that has become a buzzword now, but wasn't a trend when I was exercising 10 years ago.

Welcome to the overhead squat. You probably know about it already, but maybe more as an out-and-out strength exercise, also often used with heavy dumbbells or barbells in sweaty CrossFit gyms. Did you know it's actually a pretty savvy lesson in building mobility, too? Here's why you need to try it, and why I want to put it in the spotlight.

How to do overhead squats

• Stand with your feet hip- or shoulder-width apart, depending on your mobility
• Extend your arms overhead with your shoulders pulled back and down, knitting together. Hold a set of light weights if you want to, or a prop like a yoga block
• Engage your core, stay tall through your spine and lift your chest
• Sit your hips back and lower into a squat as if sitting in a chair behind you. Try to keep your back straight, gaze forward and chest upright. Press through your big and little toes and heels
• Pause at the bottom of the squat without tipping forward, then press through your feet, legs and core to stand
• Continue for 3-4 sets and 6-10 reps.

For this variation, we're focusing solely on mobility because we want to improve movement and control through the thoracic spine, improve balance and stability, increase lower-body strength and upper-body engagement and build on squat depth.

This exercise also helps you reinforce squat technique, including shoulder position, engagement and the tripod foot position. For that reason, I haven't encouraged you to pick up heavy dumbbells or load up a barbell. For now, and for the sake of your mobility, focus on strengthening using your full range of motion and holding a prop or light weights to start with.

What are the benefits of overhead squats?

Longevity-focused training is about building and maintaining functional strength and lean muscle mass. Areas of fitness like balance, stability and control become focal so that you can exercise well into your later years with less chance of falls and injuries.

Surprisingly, some fitness components begin to decline in the mid-thirties. Muscle mass and bone density begin to decline; joints may become stiffer, and this has a knock-on effect on how well you move, not just how well you exercise.

This exercise can improve strength and mobility, meaning you won't just strengthen the muscles in your lower body that are used every day for walking and climbing; you'll also improve overall range of motion.

Aim for your thighs to be at least parallel to the ground at the bottom, and keep your shoulders pulled back, without the weights traveling forward or your chest dropping. You can start with your bodyweight or add a light set of adjustable dumbbells when you feel ready to lift weights.

It might take time to build the strength and mobility you need; opt for fewer reps or sets, or focus on simply practicing your form. If you experience pain, stop immediately and seek advice from a medical professional.

Over time, you should notice a stronger core and lower body, more range of motion around your hips, knees and ankles, better squats and a more stable, open upper body capable of supporting weight safely overhead. Not bad, right?

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

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My personal training clients under 60 may not be thinking about their full-body stability, but I am. It’s incredibly important to start considering your overall balance well before you reach your senior years.

For that reason, dumbbell front rack reverse lunges are a go-to exercise for almost all of my clients in their 30’s and 40’s. This movement improves single-leg strength, trains the deepest muscles of our core, and can even promote better posture – all crucial elements that safeguard our stability as we get older.

If you’ve got a pair of dumbbells, you can give dumbbell front rack reverse lunges a try for yourself. It’s an exercise that’s beneficial for any age group.

How to do the dumbbell front rack reverse lunge

Discuss any new activity or workout with your doctor before proceeding. They may suggest alternatives based on your health history, or advise you to avoid certain movements or exercises.

The dumbbell front rack reverse lunge isn’t a complicated movement, but it may be a bit too advanced if you’re a total beginner. Consider meeting with a certified personal trainer for guidance. They can assess whether you’re ready for the exercise, offer modifications if needed, and give you progression options as you build strength.

You’ll just need two moderately heavy dumbbells for this exercise (check out the best adjustable dumbbells for working out at home here). A proper weight will allow you to do all of the reps in a set without needing to rest. If you can’t make it through a whole set without pausing, choose a lighter weight. If you can make it through a whole set without much effort, choose a heavier weight.

Start by doing 8-10 reps of the exercise on each side. Once that starts to feel easy, work up to 12-15 reps. Aim to do dumbbell front rack reverse lunges for 2-3 sets a few times per week. They can be done on their own or as a part of your lower body workouts.

You should feel muscle fatigue with this exercise, but never any sharp pain. If you feel sharp pain at any point, stop doing the exercise and meet with your doctor before trying it again.

Here’s how to do dumbbell front rack reverse lunges:

• Hold a dumbbell in each hand.
• Stand tall with your feet hip-width apart.
• Engage your core.
• Bring the dumbbells to a “front rack” position, right above your shoulders.
• Step your right foot behind you.
• Bend both knees and lower your right knee towards the floor.
• Stand up and step your right foot back to the starting position.
• Continue for 8-15 reps, then repeat with the left leg.

Benefits of dumbbell front rack reverse lunges

Dumbbell front rack reverse lunges may seem like a lower body exercise, but it actually trains your entire body.

You’ll strengthen your quads, hamstrings, glutes, and hip abductors and hip adductors with this movement. Because the exercise is done unilaterally (or one side at a time), you’ll work each leg independently from the other, which can improve muscle imbalances and single-leg power.

By holding the dumbbells at your shoulders, you’ll force your deep core muscles, like the transverse abdominis and internal obliques, to engage and stabilize your hips and spine. This trains the abdominals to better support your body during movement, and can lessen your risk of serious falls as you get older.

Your upper body will get some work as well, namely your trapezius and shoulders. These muscles work to keep the dumbbell in position, contributing to better upper body strength and endurance.

Modifications for dumbbell front rack reverse lunges

I rarely start a beginner with dumbbell front rack reverse lunges, so if you’ve just started to work out regularly, you may need to modify the exercise.

I suggest doing basic reverse lunges first. This will allow you to build the right level of strength in your lower body and improve overall coordination.

Once you’ve mastered the basic reverse lunge, you can hold dumbbells at your sides. This increases the load for your legs, but won’t demand as much effort from the core or upper body as the front rack position does.

When those start to feel easy, you can perform a single-arm dumbbell front rack reverse lunge, and then eventually, the standard version of the exercise. Remember, you should be able to complete all of the reps in a set without pausing to rest. Adjust your dumbbell weight as needed.

Progressions for dumbbell front rack reverse lunges

If you can perform 15 reps of dumbbell front rack reverse lunges without feeling fatigued, then you’ll need to make the exercise more challenging.

Using heavier dumbbells is the easiest way to progress the dumbbell front rack reverse lunge. As long as you can keep proper form throughout the exercise, you can keep going up in dumbbell weight. Keep in mind, though, that when you increase dumbbell weight, you may need to decrease your reps. Begin with 8 reps on each leg and increase your reps as you feel comfortable.

For an extra balance challenge, bring your moving leg to a 90-degree angle at the end of the movement instead of stepping back to the starting position. This will force your hips and core to work harder to maintain stability.

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I will always have a soft spot for the Saucony Triumph line because it was the shoe I used most when I first started running myself around 11 years ago.

However, the past few versions of the Triumph haven’t really hit the spot, lacking the energetic and fun feel of the best running shoes.

A significant update was needed, and that’s what has happened with the Saucony Triumph 24, which uses a new midsole foam called IncrediLUX that creates a much livelier ride than I experienced with the Triumph 22 and 23.

It’s still not as soft and springy as the Nike Vomero Plus or as smoothly-rockered as the Hoka Clifton Pro, but the Triumph 24 is a great cushioned option for daily training, and its balanced, traditional ride will suit a wide variety of runners well.

Saucony Triumph 24 review: Price and availability

The Saucony Triumph 24 launched in June 2026 and costs $170 in the U.S. and £170 in the U.K., which is a $10 price rise over the Triumph 23. Its price is in line with other cushioned favorites, though, like the Asics Gel-Nimbus 28, Hoka Clifton Pro and Nike Vomero Plus.

Saucony Triumph 24 review: Design and fit

The Saucony Triumph 24 is currently available in 10 colors in the men’s shoe and 14 in the women’s. Along with the standard shoe, there’s a wide model and a GTX version with a waterproof upper.

I found that the Triumph 24 fit me well in my normal running shoe size, the same size I’ve used for every version of the shoe I’ve tested.

The Triumph 24 weighs 9.6oz in my US men’s size 10, which is a 0.3oz drop in weight on the Triumph 23 despite the fact that the new shoe has a 6mm higher stack height of 43mm at the heel and 33mm at the forefoot. It sticks to the same 10mm drop.

Upper

The Triumph 24 has a mesh upper with padding on the tongue and collar, and an internal heel counter to add more structure at the back of the shoe.

It’s a pretty standard cushioned shoe upper all round, and I found it comfortable on all my runs, though not the most breathable, particularly under the thick tongue.

Midsole

The big update to the Triumph 24 is in the midsole, which is now made from a supercritical aliphatic TPU foam called IncrediLUX, instead of the PEBA-based PWRRUN PB foam used in the Triumph 22 and Triumph 23.

This new foam is lighter and softer than PWRRUN PB and delivers more energy return as well. It also feels less dense underfoot than PWRRUN PB and improves the ride of the Triumph 24 greatly compared with its predecessor.

Outsole

The Triumph 24 uses Saucony’s XT-900 carbon rubber to cover the forefoot and heel of the shoe, leaving the midfoot exposed.

I had no problems with grip during my testing, and the thick rubber covers the main impact areas on the bottom of the shoe, so it should be durable.

Saucony Triumph 24 review: Running performance

I used the Saucony Triumph 24 for a few weeks during my marathon training, racking up a lot of easy runs in the shoe along with a progression run and a 15-mile long run. I’ve tested the past 10 models of the Triumph, and I think the Triumph 24 is the best yet.

That’s all down to the IncrediLUX midsole, which delivers a great balance of comfort, control and energy return. It’s not as soft and springy as some shoes, but the Triumph 24 cushions landings nicely at the heel, then puts a bit of pep in your step as you roll through to the forefoot.

Although it’s pretty light for a cushioned shoe, it’s not ideal for speedwork — I’d use the Triumph 24 in a running shoe rotation with faster options for workouts. That’s not unusual for a cushioned shoe like this, though, which is primarily built for easy, steady training runs.

I was using the Triumph 24 during relatively high-mileage weeks as I ramped up my marathon training and often turned to it for recovery runs the day after a workout; it’s great for those recovery runs, providing enough comfort for tired legs while still ticking over nicely.

Should you buy the Saucony Triumph 24?

If you’re in the market for a comfortable daily trainer, the Triumph 24 ranks among my top options, especially if you prefer a more traditional, straightforward ride.

Rivals include the Nike Vomero Plus, which has a wilder, bouncier feel that I love on easy runs, and the Hoka Clifton Pro, which is more rockered than the Triumph and very smooth, rolling you from heel to toe.

I’d also consider the Asics Novablast 6 as a lighter, cheaper and more versatile daily trainer that’s also highly cushioned if you’re looking for one shoe to handle all your runs, because the Triumph 24 is a bit sluggish for speed sessions.

If you need more support on the run but like the sound of the Triumph, the Saucony Hurricane 26 is the equivalent stability shoe in the brand’s line-up, and it also uses IncredLUX foam.

Overall, it’s great to see the Triumph return to form, and it manages to bring in a modern-feeling superfoam to its midsole without straying too far from the ride feel that made it so popular in the first place.

I am lucky enough to travel for work, and recently, I flew out to Olea All Suite in Zakynthos for a work fitness trip. As a trainer, fitness editor and all-round fitness nerd, I like to keep my routine up while I'm away, plus exercise helps me boost mindfulness when I'm very busy, so I was curious about what facilities would be available.

Luckily, I had more than enough gym equipment to play with, but that's not the case for everyone, everywhere, all the time, so I decided to create a short but effective three-move bodyweight workout you can do with just one of the best yoga mats and nothing else.

I teach a lot of people in their 50s and 60s, and while some of these clients love the gym, others want to exercise at home with little gym equipment, so building functional strength can take a "back to basics" approach, which is exactly what this workout does.

Ready? Me too, let's get stuck in.

Watch: 3-move bodyweight workout you can try anywhere

Resistance training is your anti-aging weapon for healthier joints and stronger muscles as you get older. Plus, with hormonal shifts, your metabolism can also take a bit of a dive later in life, so the more lean muscle mass you have, the faster your resting metabolism can become.

These tried-and-tested bodyweight exercises can be made more beginner-friendly or challenging, and you can add weights if you have them to further increase the load. If you don't have equipment, adjust the reps, sets, or tempo to add more work.

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

The routine

Reps: 2/4/6/8/10...

Timer: 10 minutes.

Set a timer, then complete 2 reps of each exercise back-to-back. Rest for no more than 10 seconds, then repeat for 4 reps per exercise. Move through as many rounds, adding 2 reps to each move each time.

• Pike push-ups: Start in a downward dog, then walk your feet a few inches closer to your hands. Engage your core and softly bend your knees if you have tight hamstrings. Shift your weight forward slightly, then bend your elbows and lower the crown of your head until it touches the ground just in front of your hands. Press up and push back into the downward dog position. To begin with, you could place a cushion or some blocks in front of your hands to make things easier.
• Push-ups: Start in a high plank position with your shoulders directly over your wrists. You could place your knees down for extra support. Engage your core, then bend your elbows and lower your chest toward the mat. Pause at the bottom, then press the ground away to return to your starting position. For an extra challenge, release your hands from the ground at the bottom of the push-up, while keeping your stomach, hips and thighs lifted.
• V-ups: Lie on your back with your arms and legs extended. Engage your core and tuck your chin slightly. Lift your arms and legs into the air to touch overhead, peeling your shoulders away from the mat with control. Pause, then lower to the ground again. If this feels too challenging, bend your knees and tuck them toward your chest as you sit up, or alternate with one arm and the opposite leg, then switch sides.

What are the benefits?

Here are some benefits:

Pike push-ups imitate an overhead press without weights. Instead, you create a vertical downward position for your body, then use your body weight and resistance against gravity to create load. This move works your upper body and core hard, particularly your shoulders, upper chest, upper back and triceps. You might not think it, but you could actually start on your knees and practice the pike, or elevate them if you prefer.

Push-ups are perhaps the most well-known upper-body bodyweight exercise. You'll work your pecs, triceps and shoulders and use your core for stability. You can use your knees to begin with, but before you try full-range push-ups, ensure you can lower your chest to the ground for full range of motion. This keeps the muscles under tension for longer and helps build functional upper-body strength.

V-ups are primarily a core exercise, working the deeper stabilizing muscles of your core, as well as your abs and obliques. However, you'll also feel this move in your hip flexors, quads and hamstrings. Some people feel this move a little in the arms and upper back as well. You'll need an existing amount of core strength and mobility to drive this exercise, so if you find it too difficult, alternate with one arm and leg or bend your knees to crunch instead.

I don't subscribe to the idea that the exercises or routines you enjoy must change just because the number on your birthday card does. I still train my dad in the gym, and he's deadlifting 100kg at 72 years old. However, what matters are your levels of fitness, any health conditions, injuries, or illnesses, and your preferences.

Firstly, compound exercises that are both functional and progressive should be a top priority. Think your standard overhead press, squats, push-ups, bench presses, lunges and step-ups. Resistance training can be done using your bodyweight and weights, but whichever you choose, aim for an intensity that feels close to failure with the last few reps challenging to finish.

Try to move your joints through their range of motion in a variety of patterns while loading muscles using any form of resistance. Motion is lotion, so keeping your body moving in ways that feel natural will help improve functional strength and mobility.

The more you move throughout the day, the better you can also balance and stabilize; the more you load your bones and muscles, the stronger they get. You might still enjoy some higher-intensity exercise in your 50s and beyond, but low-impact movement can offer brilliant benefits. Think of the strength, flexibility and power you can build in yoga, or the core stability, posture and balance Pilates offers.

Before you consider adding weights, focus on the fullest range of movement and really squeezing the working muscles at the top of each rep. Control is essential, so prioritize your form and speed. And 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.

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As someone who reviews all kinds of running and fitness products, durability is both the easiest and hardest thing to test. All I have to do is keep using something to see if it’s long-lasting, but the rapid turnover of running products means there’s always something new to test.

That’s especially true with the best running shoes, watches and headphones, which are updated yearly, but I do get more of a chance to test running apparel over the long-term, and there are some items that have really stood out for their durability in my time as a runner.

I’ve used all of the products below regularly for several years, which means they’ve withstood hundreds of miles of running and frequent washing. Thousands of miles, in some cases. So while they're expensive up front, there's no doubt I've gotten great value from them in the long run. No pun intended.

You can extend the life of your products with good care — I always wash my running gear on a cold, fairly short cycle — but largely, durability depends on the quality of the goods, and I happily guarantee these five products stand up to the long-term run test.

Saysky Pace 2 in 1 Shorts 5”

I have a few pairs of these shorts that I’ve used weekly for several years and they’re just as comfortable as ever and show almost no signs of wear and tear.

They’re my go-to shorts for easy and long runs thanks to the supportive inner layer, which has a couple of handy drop-in pockets that can take a phone, keys and a couple of gels.

The upfront cost is pretty high, but as one of Saysky’s most popular products the 2 in 1 shorts are often featured in the brand’s sales, and they’re certainly built to last.

Soar All Weather Jacket

A healthy percentage of my longest-lasting running apparel is made by British brand Soar, and durability is certainly demanded given the high prices you do pay for Soar’s stuff.

The All Weather Jacket I have is the original version, and it has been updated since, but I have little doubt it remains just as durable as the one I’ve used myself for several winters' worth of running. My jacket still feels soft and comfortable, and aside from some fraying around the cuffs, it’s held up perfectly to regular use in inclement weather.

It’s windproof, water-resistant enough to fend off rain without being as hot and sweaty as a full waterproof, and has a close fit that allows for freedom of movement. The last point is important, because it means I can wear the jacket for fast runs in the winter, whereas many jackets feel too bulky.

There are certainly great running jackets available for less, but the All Weather Jacket lives up to its name in being warm enough for snow but breathable enough for mild, wet days, and it’s still my go-to after years of use.

Stance Run Crew Socks

I’ve been a big fan of Stance’s running socks since I first slipped a pair on many years ago, and I’ve amassed a sizable collection of the Run Crew socks in particular, with some that have lasted me more than five years.

While they’re not quite as soft and flexible as they were when new, these long-lasting socks are still comfortable after years of regular runs and washes, and none have developed holes or frayed at all.

Darn Tough is another running sock brand that has impressed me with their durability, and this is an apparel area where I’ve definitely found it’s worth paying a little more upfront to get a longer lasting product.

Tracksmith Van Cortland Tee

Tracksmith is another premium running brand that I found does offset the high initial price of its products with better-than-average durability, and the Van Cortland Tee has been a staple of my training wardrobe for several years.

It’s a loose-fitting tee that’s breathability in hot conditions, even if it’s not the thinnest and lightest option, and comes in a variety of designs that all feature Tracksmith’s trademark sash.

I use it mainly for easy and long runs as I personally prefer something tighter and lighter for sessions, though in winter the relaxed fit of the Van Cortland is handy as I can fit it over a base layer easily.

Under Armour Performance Tech Boxerjock

I prefer to wear underwear under my running shorts as I find this more supportive than relying on the liners in shorts alone, and these Under Armour Boxerjocks are both highly comfortable — I never get chafing with them — and unbelievably durable.

Frankly, I wasn’t sure whether to put them in this article, because it’s a little embarrassing to say you’ve been using the same underwear for almost 10 years, but they’ve stood up so well to regular use and washes I had to highlight them.

They’re good value too, and often appear in Amazon sales. Make sure you get the Tech version though, as the cotton ones won’t be as suitable for running.

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As we get older, strength training becomes more important than ever as a way to slow down and even reverse the physical effects of aging. Yet if you’re a complete beginner, or you’re returning to exercise following an extended break or injury, it can be difficult to know where to start.

To find out more, I spoke to Mellisa Leach, a yoga instructor and strength and conditioning coach. Below, she shares three exercises to help you build better mobility over the age of 40. All you’ll need is a long resistance band (you can check out the best resistance bands for working out at home here). Resistance bands are a fantastic way to build strength without putting stress on the joints.

As a reminder, if you’re currently recovering from an injury, this workout might not be right for you and your body. Always seek personalized advice from a qualified professional if you are unsure.

What is the workout?

1. Standing resistance band row

“This exercise strengthens the upper and mid-back, as well as your shoulders and biceps, while improving posture and shoulder stability,” says Leech.

How to do it:

• Secure a resistance band around a stable surface at chest height in front of you
• Stand tall with your feet hip-width apart and hold the ends of the band with both hands
• Extend your arms in front of your body
• Pull the band towards your torso, driving your elbows back and squeezing your shoulder blades together
• Slowly return to the starting position
• Perform 2-5 sets of 10-15 repetitions

2. Standing resistance band reverse fly

“Perfect for targeting rear deltoids, rhomboids, and upper back muscles, this move helps improve posture, shoulder health, and upper-body stability,” Leech says.

How to do it:

• Secure a resistance band around a stable surface at chest height in front of you
• Stand tall and hold the ends with your hands extended in front of your chest
• Keeping a slight bend in your elbows, open your arms out to the sides
• Squeeze your shoulder blades together as your arms form a ‘T’ shape
• Slowly return to the starting position
• Perform 2-5 sets of 10-15 repetition

3. Standing resistance band overhead press

“Overhead press helps maintain shoulder mobility, upper-body strength, and the ability to perform everyday activities, such as reaching overhead, more easily.”

How to do it:

• Stand with your feet hip-width apart
• Hold each end of the resistance band in each hand at shoulder height with elbows bent
• Press your arms overhead until they are fully extended
• Hold briefly at the top
• Slowly lower back to the starting position
• Do 2-5 sets with 8-12 repetitions

What are the benefits?

“Mobility exercises are one of the most effective ways to maintain independence as we get older,” says Leech. “By regularly moving our joints through their full range of motion, we can improve strength, balance, coordination, and flexibility, all of which play an important role in staying active later in life.

“Over time, mobility training helps the joints and muscles work together more efficiently, which in turn helps reduce the risk of injury and falls by strengthening key stabilising muscles, as well as improving pain relief and making everyday tasks such as carrying shopping, climbing stairs, or even getting out of bed easier.”

Resistance band exercises like these place constant tension on the deep stabilizer muscles in the upper body and core. Strengthening these small stabilizer muscles can help improve your overall balance and stability, as well as improve your mobility.

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I would encourage any of my clients to build a sustainable, consistent mobility routine into their weekly exercise program, but it doesn't always need to be 30 minutes or longer for the benefits to show. You can benefit from instant relief using this 60-second "hip release" reset, consisting of just three moves and a lot of love for stiff hips.

This is perfect for anyone who needs to stand up after hours spent at a desk or behind a laptop, and it can take as little as 60 seconds, or more if you have the time.

One of the best yoga mats is recommended, and that's all. You could do it from anywhere, including joining me by finding some space while abroad, and below, I show you exactly how to follow, plus the benefits.

Watch: 3-move hip mobility release

Trying to improve mobility and flexibility and strengthen your body using your body weight will help you move better and with more freedom.

Later in life, you'll be thankful for strong bones, muscles and ligaments that help you maintain an active lifestyle, and a consistent, progressive routine will help you do just that.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend consulting your physician or a yoga instructor before starting these exercises.

• "World's Greatest Stretch": Step your left leg into a low lunge with your back knee supported on the mat. Raise your left arm toward the ceiling and twist gently to open your chest, shoulder and hip, then drop your elbow toward your ankle. Bind your left arm under your left leg, with your hand just outside the left foot. Return to center, repeat for reps, then switch sides. Why? This move stretches your hips, opens your chest and shoulders and even gently mobilizes the spine.
• Downward dog to knee curl: Start in a downdog position with your butt lifted, heels drawn down toward the mat and shoulders pulled down away from your ears. Ripple forward into a high plank and curl one knee toward your chest. Pause, then return to downdog and switch legs. Why? Your hips work to help lift your leg, so strengthening them is vital if you enjoy walking and running. Knee curls also strengthen your core muscles, which are vital for protecting your spine and pelvis.
• Hip rolls: Start on your hands and knees with your shoulders stacked over your wrists. You can place a prop like a yoga block next to you, but you don't need one. Roll your hips by drawing your leg in circles around the block in both directions. Switch sides. Why? Hip rolls move your hips through rotation, building range of motion. Using a block is useful for testing your range. Try to keep your weight even between your left and right sides without leaning to one side to assist the movement. Working the left and right sides independently is also great for identifying and fixing any imbalances.

Just 20 seconds of each of these moves is a great start, but spend longer on them if you want or need to.

Unilateral work is great for working on both sides of your body without your stronger muscles taking over. I like to include unilateral movements during every session if I can.

Rotational work is ideal if you want to increase overall range of motion, but remember to externally and internally rotate the hips, working in both directions to target the stabilizing muscles and joints properly.

Knee lifts and core activation strengthen your hips, which is great if you sit for long periods. Weak, underused hips contribute heavily to back pain over time. Squeeze your glutes, pull your knee forward and slightly curl your spine by pressing through your hands to create space beneath your body.

For someone new to exercise, build up slowly and spend a few breaths on each move per side.

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

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Sometimes we mistake high intensity for direct results, but you don't need to blast your core with HIIT workouts and repetitive sit-ups and crunches to build a strong and stable core. Consistency, progressive overload, the right exercises and managing overall body fat levels as you get older will get you results in the gym.

But what are those exercises? Well, there's no one-size-fits-all approach, but as a trainer, I find compound exercises (multi-muscle moves) are effective for achieving overload, and I like to keep things as low-impact as possible while switching up equipment.

Recently, I designed this three-move core workout to build a strong, stable, injury-resistant core while targeting multiple muscle groups in your core network responsible for supporting your pelvis and spine.

Below, I show you how to do three of the best low-impact exercises for functional strength and stability. One of the best yoga mats is useful to have.

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

Watch: 3 low-impact moves to try anywhere

These strengthening exercises load the muscles to work through resistance. The result? A stronger core. Add weight when you feel comfortable with the moves.

The routine: 50 seconds on, 10 seconds off, 5 rounds. Add or reduce rounds depending on your ability.

• Up and overs: Sit with your legs extended in front of you and place a block slightly to one side. Place your hands by your hips for extra support or behind your head for an extra challenge. Engage your core and draw your navel in, keeping your chest proud and back straight. With control, lift your legs up and over the blocks, then back again. Slightly rotate as you move up and over the block or weight, engaging your waist.
• Plank-downward dog taps: Start in a high plank position with your shoulders stacked over your wrists and your butt aligned with your shoulders. Keep your core engaged and navel drawn in. Lift your hips up and back into a downward dog, then tap one hand to the opposite ankle. Come back to plank, then repeat on the other side.
• Hollow hold leg raises: Lie on your back and extend your arms and legs. Engage your core, then slowly raise your arms and legs into the air to create a banana shape with your body. Keep your chin tucked, try to peel your shoulders away from the mat, point your toes and tuck your pelvis slightly under. Avoid arching your lower back. Hold the position and breathe toward your stomach. Once you feel ready, begin slowly lifting and lowering your legs without touching the ground.

What are the benefits?

Each of these exercises brings something slightly different to the table.

The up-and-over exercise is brilliant for targeting your obliques, deeper core muscles like the transverse abdominis (a belt of stabilizing muscle), abs and hip flexors. As you lift and lower your legs, your core must work hard to help move, along with your hips, without hurting your back. Rotational motion is an effective way to strengthen your waist, which will help your body resist unwanted motion and impact. Try to avoid your hips completely taking over the exercise.

Plank and downward dog tapping provide a full-body workout, hitting the arms, shoulders, chest, upper back, posterior chain (back of the body), core and hips. As you lift up and back, notice the stretch while the plank builds strength using isometric muscular contraction. Tapping improves balance and stability and forces your body to resist unwanted rotation while gently engaging the obliques.

Hollow holds with leg raises are one of my favorite exercises to train core stability. Again, isometric contraction means strengthening while remaining low-impact on the spine, as you focus on holding tension without arching your back and while maintaining your breath. When you feel comfortable, leg raises are a great addition for targeting the hips and the deeper belt of core muscles.

Really control these movements and make the most of them, rather than rushing. Play around by adding weights or equipment. I usually add dumbbells, but if this damages the quality of your reps, stick to using your bodyweight. You have plenty of time to progress through the exercises as you get stronger.

Focus on finding length through your spine rather than hunching, and keep your chest proud. Any time your hands are behind your head or next to your hips, try to knit both shoulder blades together to help open your chest and activate the mid and upper back.

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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The dead bug is a great core exercise that builds both strength and endurance in your midsection while being approachable to most fitness levels. It’s a hard move to improve on, in fact, but it turns out the best way to upgrade a dead bug is to move onto bigger creatures.

I’d never heard of the dying turtle until a few weeks ago, when I did the move as part of attempting a pro runner’s 12-minute core workout. While I love turtles and the idea of them dying fills me with sadness, I immediately marked the exercise down as one to include in future workouts. It's also known as the dead bug press, which is a slightly less horrifying name.

That’s because it builds on the benefits of the dead bug by making the move more challenging. As an obsessive runner I’m always looking for moves that boost core endurance, which helps me to maintain my running form deep into long events like marathons, and if they work one side of the body at a time then all the better.

The dying turtle fits the bill perfectly, and I think it’s an especially good core move for runners and other sportspeople as a result, but really almost anyone can benefit from adding it to their training routine.

How to do the dying turtle

The dying turtle is a floor that you do while lying on your back, so if you might want to roll out one of the best yoga mats to do it. In the video above you can see it demonstrated by Brian Kinslow, Doctor of Physical Therapy at Evolve Flagstaff.

1. Lie back on the floor and press your lower back into the floor — think about pulling your belly into your spine to help with this, and keep your lower back on the floor throughout the move.
2. Bring your knees up into tabletop position and raise your arms above you.
3. Firmly push on your left knee with your right hand — resist this push with your knee so it stays in tabletop position.
4. Keep pushing as you lower your left arm behind you and extend your right leg out in front so both limbs are hovering just above the floor.
5. Bring both limbs back up, then lower them again. Do 5-10 reps on this side, then switch and do the same on the opposite side, or work to time, doing 20-30 seconds on each side.

I found that pushing on one knee while you lower the opposite limbs really engages your core during the movement and forces you to hold a tough position while moving, making the dying turtle a great progression for those comfortable with dead bugs.

It’s important to keep your lower back imprinted on the floor throughout the move, so if you feel it starting to lift up, then you might need to shorten the reach of the arm and leg that you’re lowering.

Benefits of the dying turtle

Like the dead bug, the dying turtle works pretty much all the muscles in your core, including the deep stabilizing muscles. The upper and lower abs are engaged by the move, as well as the obliques, and it also targets the hip flexors.

Along with strengthening the target muscles, it also helps to build endurance because you are holding the engaged position by pushing your hand into your knee while moving.

I find that the move also exhausts my core muscles much more quickly than just doing dead bugs, making it more time efficient — doing 20 seconds on each side is enough to get my muscles burning when doing the dying turtle.

The act of pushing on your knee also makes you engage more with the exercise in general I find, and it means I stay focused on pushing my lower back into the floor. With dead bugs I can get a bit complacent about this and fail to spot I've lifted my back up.

It is a more challenging move than the dead bug, but you can easily switch back to the dead bug from the dying turtle by releasing the pressure on your knee, so it's a move that I think anyone can try, so give it a go in your next core workout.

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“It doesn't just isolate the abs; it engages the hip flexors, glutes, pelvic muscles, and back all at once,” yoga instructor and strength and conditioning coach Melissa Leach says when answering my question. I’m looking for a single yoga pose to build deep core strength and balance. I wish I had the time for a 20-minute daily yoga practice to build mobility as I train for my seventh marathon, but if there’s one pose I should prioritize, what is it?

According to Leach, it’s the boat pose. "This is part of why it can outperform traditional exercises like sit-ups, as they target a much narrower range of muscles,” she tells me. “A sit-up is a repetitive, single-plane movement, whereas boat pose asks your entire core to work together to keep you balanced and lifted, which is a much greater test of strength and control.”

Read on to find out more about how to do a boat pose and its benefits. As a reminder, what works for me might not be right for you and your body. If you’re pregnant or postpartum, or you’re currently recovering from an injury, it’s always best to seek personalized advice from a qualified professional before trying something new.

How to do the boat pose

“There are different ways to perform boat pose. Traditional holds usually consist of staying in the pose for a total of 25 breaths, broken into five sets, while others add movement by hinging the upper body upwards and downwards,” says Leach.

“This version is a more accessible entry point for beginners, starting with bent knees and shorter, more manageable holds.”

• Sit on the floor with your knees bent and feet flat on the floor
• Lean your torso back slightly while keeping your spine long and your chest lifted
• Engage your core and slowly lift your feet off the floor, bringing your shins parallel to the ground
• Balance on your sit bones, avoiding rolling onto your tailbone
• Once stable, extend your arms in front of you, with your palms facing each other at shoulder height
• If you feel comfortable, you can slowly extend your legs to create a ‘V’ shape with your body
• Hold for 20-30 seconds, and repeat 2-4 times

What are the modifications for beginners?

“For beginners, keeping your legs bent in a half boat pose instead of straight can help reduce the core strain and effort required at the start. Lightly gripping the backs of your thighs can also provide support to help you balance,” Leach says.

“If you struggle with balance and maintaining a straight spine, you can either sit on a folded blanket or cushion to help tilt the pelvis forward, or sit with your back a few inches from the wall for reassurance.

“The most important thing is to get a hold of the technique first, so start slowly, only holding for as long as it's comfortable and slowly increasing the length as your core strength improves,” she adds.

Form mistakes to look out for include slumping back or arching your lower back — this is a sign you’re not properly engaging your deep core. You also want to make sure you’re not hunching your shoulders — think about rolling your shoulder blades down your back, and keep your gaze soft, focused on your toes to keep your neck long and neutral.

If it’s too much to straighten your legs as you have tight hamstrings, don’t force it. If you do, you’ll probably notice your lower back collapsing and your back arching. Holding the pose with bent knees and a flat back will work your core harder than straight legs with a rounded back.

Finally, make sure you’re not holding your breath as you hold the pose.

What are the benefits?

"Boat pose also helps build stability rather than just endurance,” says Leach. “Holding the position forces your deep core muscles, the ones that support your spine and pelvis, to switch on and stay engaged throughout. Over time, this can translate into better posture, a stronger lower back, and a core that supports your everyday movement."

I’ve been doing the boat pose every day for the past week, and while physically I, of course, look the same (if only building abs was that simple), after holding the pose for a few minutes a day, I’ve already noticed an improvement. My hip flexors don’t feel quite as tight, and I’m getting better at embracing the deep core shake I feel towards the end of my hold. Give it a go and let me know how you get on in the comments.

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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'

As we get older, strength training is the best way to slow down and reverse the physical effects of aging. Starting around age 30, adults start to lose between 3-8% of their muscle mass per decade — this is a process called sarcopenia, and it accelerates dramatically after age 60.

Resistance training, even if you’re just using your bodyweight, can help build and maintain muscle, build bone density, and improve your overall stability and balance to prevent falls.

Yet if you’re new to exercise, or you’re returning to exercise following an extended break, it can be difficult to know where to start. Luckily, you’ve landed in the right place. I asked certified personal trainer and strength coach Amy Kiser Schemper, who has experience working with seniors, for a simple workout she gives her clients over 50. Read on to find out more.

As a reminder, if you’re currently recovering from an injury, it’s always a good idea to seek personalized advice from a qualified professional before trying something new. If at any time you feel sharp pain, stop.

What is the workout?

“As we age, all movement is important, but strength training is key,” says Schemper. “I recommend focusing on compound exercises in our functional movement patterns: squat, hinge, lunge, upper body push, upper body pull, and rotation. Here’s a quick strength circuit using dumbbells or bodyweight for beginners.” You can check out the best adjustable dumbbells for working out at home here.

There are three circuits with three exercises in each circuit. Schemper recommends doing each exercise for 40 seconds, then rest for 20 seconds. Repeat for a longer workout.

Circuit 1

• Squat: Stand with feet hip-distance apart and toes turned out slightly. Engage your core and sit your hips back and down as if sitting in a chair, keeping your chest lifted. Drive through your feet to return to standing, squeezing your glutes at the top. This can be done with just bodyweight, or holding dumbbells by your side.
• Bent-over row: Stand with feet hip-width apart and hinge forward at the hips while keeping your back flat and core engaged. Let your arms hang naturally, then pull the weights towards your hips and your elbows back toward your rib cage, squeezing your shoulder blades together. Slowly lower the weight or arms and repeat.
• Dead bug: Lie on your back with arms reaching toward the ceiling and knees bent in “tabletop” (90-degree angle). Keep your core tight, and slowly extend the opposite arm and leg toward the floor. Return to the starting position and alternate sides.

Circuit 2

• Deadlift: Stand with feet about hip distance apart. Engage your core, push your hips back, and slightly bend your knees as you hinge forward, keeping the weights close to the front of your legs as you lower. Keep your back flat and shoulders pulled gently back. Drive through your feet and squeeze your glutes to stand tall.
• Chest press: Lie on your back on the mat or a bench with feet planted. Position your arms out to the sides with elbows bent and slightly angled in towards your torso. Press the dumbbells toward the ceiling and in towards each other until your arms are extended. Slowly lower your arms with control and repeat.
• Plank: Start on the mat on your forearms and toes, but modify by staying on your knees. Engage your core and create a straight line from your shoulders through your hips. Tighten through the core, but also through the legs, glutes and back, while being sure not to hold your breath. Hold the position while keeping your hips level and avoiding sagging or excessive lifting. Breathe steadily and maintain tension throughout your body.

Circuit 3

• Lunge: Stand tall with your feet hip-distance apart. Step one foot behind and lower your body toward the floor, bending both knees while keeping your torso upright. Push through the front foot to return to standing, then switch sides. Use a shorter range of motion or more of a “tap back” if needed. This move can be done with just bodyweight, or holding dumbbells by your sides.
• Bicep curl to press: Stand tall with your arms by your sides holding dumbbells and core engaged. Bend your elbows to curl the weights toward your shoulders, then rotate your palms outward and press your hands overhead. Lower the arms back down with control, reversing the movement. Keep your ribs down and avoid leaning backward as you press. Alternate if needed.
• Side plank: Begin on your side with your elbow directly beneath your shoulder and legs extended, or modify by keeping your knees bent. Engage your core and lift your hips away from the floor, creating a straight line from your shoulders to your feet or knees. Hold while keeping your hips stacked, then lower with control. Repeat on both sides.

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'

Walking, running or ‘Jeffing’ on a treadmill can be a great way to stay healthy in later life, because it allows you to exercise in a controlled environment to improve your cardiovascular fitness, strength and balance.

The best treadmills can be a little daunting to use at first, because they all come with a wide array of controls and settings, and sometimes even apps you have to navigate.

Once you get your head around what you can do with treadmills, however, they become the ideal training partner.

I enlisted James Stirling, personal trainer and Technogym Ambassador, for his advice on how seniors can make the most of treadmill workouts, and which settings they should be using in particular.

What are the benefits of using a treadmill versus outdoor running for older adults?

Running outside comes with the extra benefits of fresh air and the mental health boost of getting into nature (if your local area allows), but there are specific benefits to indoor running as well.

“Most treadmill belts have some give, which reduces impact loading compared to sidewalks,” says Stirling. “For anyone managing joint sensitivity this can be particularly beneficial.

“As we head into a colder season, treadmill running means no ice, no uneven kerbs in the dark and naturally, no dodging traffic. For older adults, a treadmill eliminates a lot of fall risk from an unpredictable surface.”

You also get more control over your speed and incline when running on a treadmill, and you can follow structured workouts that are created for you on the machine.

“For beginner runners, this makes it really easy to follow a run/walk programme where you run a little, walk little,” says Stirling.

Finally, most treadmills have handrails, which can be especially valuable if you’re concerned about balance.

“Handrails on treadmills also provide a reassuring safety net,” says Stirling. “That reassurance often means older adults push a little harder than they would outdoors, simply because they trust the environment.”

What are the key settings and features on treadmills that seniors can use?

The first thing Stirling recommends doing is training on a mild incline, which is a lot easier to do on a treadmill than outdoors.

“Using a modest incline of 1–3% at an easy pace builds strength and cardiovascular capacity without the added impact of speed,” says Stirling. “This is probably the most underused tool for this age group."

“The ability to adjust speed in small increments also lets you progress gradually rather than in bigger jumps than what the body's ready for.”

It’s also worth always using the emergency clip on treadmills, which will pull out and stop the belt if you fall or move too far from the console.

What treadmill workout for seniors would you recommend?

“The run/walk protocol is always the best starting point,” says Stirling. “It breaks the run down into manageable intervals and it’s really easy to make progressions. Aim to gradually build the run intervals, and reduce the walk intervals, until you can run for around 20 minutes.”

Stirling also notes that speed isn’t the only way to progress your treadmill running and make it harder — adjusting the incline means you can push yourself without raising the speed, which might feel more manageable.

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

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I meet with plenty of personal training clients over 60 who are embarking on a fitness routine for the first time, and truthfully, they’re some of my favorite clients to train. I wholeheartedly believe that exercise can be life-changing at any age, and it’s never too late to start.

It’s important to start the right way, though. Most of my newcomers tend to be intimidated by the whole process, but I do have a few that make a beeline right for the dumbbells. Instead of picking up weights right away, I begin with the following no-equipment exercises that build up the appropriate strength for more complex moves.

These exercises aren’t reserved just for seniors. Beginners of any age can benefit from them, and they even make great warm-up options for intermediate or advanced fitness levels.

How to do the 4 no-equipment exercises

Be sure to check in with your medical team before trying this workout. These exercises are doable for most people, but your doctor may recommend alternatives based on your personal health background.

You should also consider meeting with a certified personal trainer or physical therapist to learn proper form, especially if you’re dealing with any current or past injuries. A trainer and therapist can also give you modifications if needed, and will know how to make things more challenging as you get stronger.

You’ll just need a chair and a section of bare wall for this workout.

Start by doing 10-12 reps of each exercise for one set, and hold the wall plank for 15 seconds. After a week or so, add an additional set of each exercise. When that starts to feel easy, tack on one more set. Eventually, you’ll do 3 sets of each exercise with a brief rest in between each set. You can also increase your reps to 15 and your wall plank time to 30 seconds.

These exercises should be done as their own workout at first. After a while, you may be able to use them as a warm-up for more intense programs.

Here’s how to do the exercises:

1. Diaphragmatic breathing

• Sit upright in a chair.
• Keep your spine tall and shoulders relaxed.
• Place one hand on your stomach and the other on your chest.
• Inhale deeply, breathing into the hand on your stomach.
• Pause briefly.
• Exhale, drawing your belly button towards your spine.
• Continue for 10-15 reps.

2. Chair squats

• Stand tall in front of a chair with your feet hip width apart.
• Lengthen your arms in front of you.
• Engage your core muscles.
• Hinge your hips behind you.
• Bend your knees and lower your hips towards the seat.
• Tap your hips onto the seat, then stand back up.
• Continue for 10-15 reps.

3. Wall planks

• Stand facing a wall.
• Place both hands on the wall, aligned with your shoulders.
• Step your feet back until your body is in a diagonal line.
• Engage your core.
• Hold in this position for 15-30 seconds.

4. Wall push up

• Stand tall in front of a wall.
• Place both hands on the wall, slightly below the shoulders.
• Step your feet back until your body is in a diagonal line.
• Engage your core.
• Bend your elbows and lower your chest towards the wall, keeping your shoulders, hips, and feet in alignment.
• Push yourself back up to the starting position.
• Continue for 10-15 reps.

Benefits of the no-equipment exercises

The exercises in this routine strengthen major muscle groups in the upper body, lower body, and core without the need for extraneous equipment. They’re appropriate for total beginners, easily accessible, and relatively joint-friendly.

Diaphragmatic breathing and wall planks target muscles deep in the core, like the transverse abdominis and diaphragm. These muscles are responsible for stabilizing the pelvis and spine and maintaining proper posture.

Chair squats work your glutes, hamstrings, and quadriceps, and help to develop lower body strength and power. This exercise mimics the action of getting up and down from a seated position, making it a functional movement.

Your pectorals, shoulders, and triceps engage while doing wall push-ups. The stronger these muscles are, the easier it is to carry heavy objects or push yourself up from the floor.

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'

When a neurosurgeon gives you advice on reducing back pain using your feet, you sit up and take note. And that's exactly what I did when Anthony Ghosh provided a simple foot exercise you can do to improve alignment and posture and reduce pain.

Many people aren't aware that back pain doesn't necessarily originate at the back and can be caused by weakness, instability, under- or over-firing, or tightness in other muscles and joints, including the feet, glutes, hips and hamstrings.

Within your body, you have anatomical sling systems, which basically mean a connection between muscle groups. There are four main sling systems, creating a network of fascia and muscles that recruit together across the body. For this reason, it's very important to view your body holistically rather than just focusing on one specific area when you experience pain or injury.

I learned this the hard way, as years of issues with my left shoulder threw up issues in my neck and traps that I wasn't even aware of.

You barely need any equipment to do the exercise below, just a chair and a few minutes to spare. Learn how to do it from a leading neurosurgeon, and why I've been adding it to my routine to fix desk posture.

Watch:

"When the intrinsic foot muscles are weak, this causes some instability of the foot arch, therefore causing the foot to slightly rotate inward under load (pronation)," explains Ghosh.

"This creates a biomechanical cascade, which causes some internal rotation of the lower half of the leg and, therefore, a small amount of internal rotation up at the hip, forcing the pelvis into a forward tilt and increasing the lumbar lordosis as a result," says Ghosh.

That means an issue that originated at the foot has crept up the knees to the hips, pelvis and spine.

"This is the natural backward curvature of the lower bit of the spine, which can increase in such conditions, therefore putting more load on the facet joints, causing pain. For this, a seated short foot exercise can be really helpful for back pain," he recommends.

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 have lower-body joint or muscular issues.

"If you feel any extremely sharp pain, always consult a medical professional."

How to do a seated short foot exercise

• Sit on a chair with your feet flat on the floor in front of you.
• Without curling your toes, try to draw the ball of your foot toward your heel. You will feel the arch lift slightly off the floor.
• Hold for around 5 seconds.
• Slowly lower back to a relaxed state.
• Repeat for several rounds or up to 60 seconds, then switch sides.

Here's what happened when I tried it

As Ghosh mentions, any tightness or limited range of motion in the feet and ankles can have a cascading effect higher up the body, especially along the joints. That's why it's important to zoom out when looking at injuries and health conditions and look holistically at the issue and where it might originate.

I've been experiencing a little low back pain recently, and I have horrifically tight ankles and sensitive feet, not to mention I spend more time than I'd like sitting at a desk, not always paying attention to my posture.

I wanted to find a solution for fixing desk posture, and while this exercise alone isn't a cure-all, it has certainly helped me relieve tension in my feet and ankles using dorsiflexion of the foot, which has actually helped relieve tension in my back.

Foot exercises are great for stability and balance and help improve foot-ground connection during exercise, whether that's playing sports or lifting heavy weights. It can also feel grounding (quite literally), which is useful for reducing anxiety and stress, not to mention feeling more stable during squats and lifts.

I love this move because it's functional, moving your body in a natural movement pattern. Relieving tightness and building range of motion here can translate to other activities like climbing or running, and spending some time working on the feet can help proprioception, neuromuscular control and joint stability, too.

Will I continue doing this exercise? Absolutely. Give it 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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I’ve said it before, and I’ll say it again — the right exercise routine for you is the one you want to do. Someone who proves my point is actor Julie Andrews, 90, who shared the simple workout routine she does "most days" to stay in shape.

Staying active as we get older is essential for longevity, balance, and fall prevention. Simple resistance training, even using just your body weight, can help slow and even reverse the muscle loss that comes with aging. This can help build the functional power you need to complete daily tasks, such as standing up from a chair or carrying a bag of groceries.

What is Julie Andrews’ go-to workout?

Two years ago, the "Sound of Music" star told Yahoo Life: “I have all my life worked out first thing in the morning or something like that — a little less so these days.” She shared that her routine consisted of 30 minutes of yoga and ballet. Telling Woman & Home in 2000, "I work out as little as I can for as much gain as I can. Yoga and a little bit of ballet — only 30 or 40 minutes every other day. I keep supple for myself more than for roles."

Along with this, walking has always been part of the actor’s fitness regime: "I was trying to get myself ready for a stint at the London Palladium. And I knew I needed more energy than I could possibly muster. So I decided to go for brisk walks every day. And I started to walk up to the farm and around because there are many hills and steep inclines, and that really gets the legs strong," she told Theatre Week in 1993.

What are the benefits of yoga and ballet barre for seniors?

Both yoga and ballet barre are forms of low-impact exercise, ideal for seniors. Both can help build flexibility, with yoga especially focusing on joint mobility and barre focusing on muscle endurance and balance.

Yoga is a great way to ease stiffness in the hips, knees, and spine without putting pressure on the joints. You’ll also be gently working one side of the body at a time, directly improving your balance, which can help prevent falls.

Barre can be a little more intense than yoga, but it is a fantastic way to improve your single-leg stability and balance by strengthening the small stabilizer muscles around the feet and ankles. You’ll be doing lots of reps of the same low-impact exercises to strengthen the glutes, thighs, and deep core without putting too much impact on your joints.

Unsure where to start? Try this simple 20-minute barre workout that uses just your body weight to build strength. Remember, if you’re currently recovering from an injury, this might not be the right workout for you and your body — always seek personalized advice from a qualified professional if you’re unsure.

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

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Once the best carbon plate running shoes were established as the fastest option for race day, it was only natural for plates to start appearing in training shoes as well, and for a few years, these plated super-trainers were all the rage.

That era seemed to be ending, however, with a wave of plate-free super-trainers taking their place, led by shoes like the Adidas Adizero Evo SL and Asics Megablast, as runners opted for a more natural, plate-free experience outside of race day.

The New Balance SuperComp Rebel v1 might be the shoe to bring plated trainers back to the fore. It’s one of the best running shoes for fast training I’ve ever tested, with a lightweight, springy and fun design, and the plate helps you to keep pushing during workouts.

While it’s not cheap and some runners might well still prefer a lightweight, plate-free shoe like the Evo SL or Dynafish Xiaonian for workouts instead, the SuperComp Rebel v1 is an outstanding fast trainer and a shoe I’ll continue to use in my own rotation.

I've been putting the shoe through its paces, along with Fitness Editor Jane McGuire. Read our New Balance SuperComp Rebel v1 review below.

New Balance SuperComp Rebel v1 review: Price and availability

The New Balance SuperComp Rebel v1 launched in August 2026 and costs $200 in the U.S. and £180 in the U.K., making it considerably more expensive than the New Balance Rebel v5, which is $145/£140 and doesn’t have a plate.

It’s priced in line with most super-trainers, but there are some notable fast training alternatives that come in cheaper, like the Adidas Adizero Evo SL and Dynafish Xiaonian.

New Balance SuperComp Rebel v1 review: Design and fit

NHF: The SuperComp Rebel v1 is currently available in four colors, including the angora with slate grey model I tested.

It’s quite a tight-fitting shoe, but I was just about OK in my normal running shoe size. If you tend to be big for your size, however, I’d consider going half a size up.

The shoe has a 4mm drop and a stack height of 40mm at the heel and 36mm at the forefoot, so it’s a well-cushioned shoe if not as maxed out as some.

At 7.9oz in a US men’s size 9.5, the SuperComp Rebel v1 is lightweight given the high stack, if not as light as true racing shoes like the New Balance SC Elite v6, which are closer to or under 7oz.

JM: I tested the SuperComp Rebel v1 in a pistachio colorway, which is beautiful. Like Nick, I found this to be a tight-fitting shoe. I normally go up half a size in New Balance, but I went up a full size in the SuperComp Rebel v1.

Upper

The SuperComp Rebel v1 has a lightweight, breathable mesh upper with a little padding around the collar.

It’s not as plushly padded as the uppers on cushioned shoes built for easy runs, but I found it perfectly comfortable on all my runs and had no issues with rubbing or hot spots.

Midsole

The midsole in the SuperComp Rebel v1 is made from the same supercritical aliphatic TPU as the SC Elite v6 and delivers a very energetic, bouncy ride.

It’s the biggest upgrade on the shoe compared with past plated trainers from New Balance I’ve tested, like the SuperComp Trainer v3, making the SC Rebel v1 lighter and more responsive.

Running through the foam is a carbon-infused Pebax plate, which is a little more flexible than the plate on the SuperComp Elite v6, to make the SuperComp Rebel v1 more comfortable for regular use in training.

Outsole

The SuperComp Rebel v1 uses PU rubber to cover the forefoot and heel of the shoe and I’ve found that it grips well in wet and dry conditions.

A large cutout runs down the center of the shoe, which reduces weight and shows off the plate in the midsole. I found that if you run on gravel trails, you can be sure this cutout will pick up the odd stone that needs to be removed ASAP to avoid damaging the plate.

For a lightweight, speed-focused shoe, the Rebel v1 has quite a wide base, which improves its stability, even though it’s still a pretty wobbly, soft shoe.

New Balance SC Rebel v1 review: Running performance

NHF: I used the SuperComp Rebel v1 for a variety of training runs during my testing, including workouts with short one- and two-minute reps, a steady 10-miler and a threshold session running six-minute reps at around half marathon pace.

While I mostly did faster runs in the shoe, I also tested it with some easy running to see how it fared as an all-rounder that can handle all your training.

It impressed me most at speed. The springy midsole and plastic plate produce a ride that’s almost as fast as a full carbon racing shoe, and I loved doing both short and long interval workouts in the SuperComp Rebel.

The bounce from the midsole also holds up throughout long runs, like the steady 10-miler I ran in the shoe, and the SuperComp Rebel v1 could be a good racing option for longer events if you don’t enjoy the feel (or high price) of pinnacle racers.

I also enjoyed using the SuperComp Rebel v1 for my easy runs, even if it’s not the most stable or supportive shoe. It works best in a running shoe rotation alongside a more cushioned and stable daily trainer for easy runs, but if you want one shoe for everything and like speedy sneakers, it would be a great pick.

JM: Like Nick, I mainly wore this shoe for tempo sessions and easy runs. I immediately loved how bouncy and exciting this shoe feels underfoot. If you're looking to travel with one pair of running shoes and get all your sessions done, this is the shoe you'll probably reach for. It's an exciting shoe to run in.

Should you buy the New Balance SuperComp Rebel v1?

The SuperComp Rebel v1 is the best New Balance running shoe I’ve tested in years, maybe even ever. It’s fast, bouncy and fun to run in, especially when doing workouts.

Thanks to the excellent midsole foam, it’s a clear step up from New Balance’s other speed-focused trainers, like the Rebel v5 and SC Trainer v3, though the Rebel v5 is a bit more comfortable and stable for easy efforts.

There are cheaper alternatives that are also brilliant for faster training, though, especially the Adidas Evo SL and Dynafish Xiaonian, and those who want a more supportive and stable super-trainer could look at the Asics Megablast instead.

It’s the best plated trainer on the market right now, though, in my opinion, outperforming previous favorites like the Saucony Endorphin Speed 5 and Hoka Mach X3.

Unless you use a true carbon racer for your workouts, the SuperComp Rebel v1 is as good as it gets for fast training, and it’ll stay within easy reach for my own marathon

Having a strong core is essential as you get older — it protects your lower back from injury, helps maintain good posture, and reduces your overall risk of injury. Someone keen to spread this message is fitness advocate (and supermodel) Gisele Bündchen, famous for her sculpted midsection.

In a video posted to her Instagram, Gisele shared that “even now, at 45, I feel super strong” thanks to these five “slow, intentional” Pilates exercises. The model credits the exercises with helping her rebuild her core following the birth of her third child and says she wishes she had known about them sooner.

Gisele adds in her caption, “I'm not a doctor or physical therapist. This is simply me sharing my personal postpartum experience and what worked for my body. Everyone is different, so please listen to your body and check with your healthcare provider before trying anything new.”

What are the exercises?

All of these Pilates exercises work on the deep core muscles and pelvic floor. You won’t need any additional equipment, but using one of the best yoga mats can keep things more comfortable.

Gisele says she started with sets of 5 reps of each exercise before moving on to sets of 10. She now does sets of 20 reps.

1. Bear plank lift

• Start on all fours, with your wrists stacked underneath your shoulders and your knees bent at 90 degrees.
• Push into the floor and tuck your toes. Inhale and engage your abs, thinking about squeezing your belly button to your spine as you push the floor away.
• As you exhale, lift your knees a few inches off the floor and hold here for a few seconds.
• On your next inhale, tap your knees back to the floor and repeat.

2. Bear plank knee tap

• Maintaining the same bear plank position as above, keep your knees hovering a few inches above the ground throughout.
• As you inhale, engage your core and lift to tap your knees together underneath your body.
• On the exhale, take them back to your starting position.
• Keep tapping your knees and gently lifting and lowering in each position.

3. Bear plank twist

• Your abs will probably be screaming by now, but while remaining in the bear plank with your knees hovering off the floor, rotate your hips to one side, lowering the opposite knee to the floor.
• Keep your abs engaged throughout and your shoulders steady as you keep switching sides.

4. Bear plank toe tap

• You’ll hold your bear plank position and tap one foot, then the other, a few inches out to the side.
• Keep your core engaged and your hips level throughout.

5. Bear plank knee drive

• For the final exercise, hold your bear plank and bring one knee in toward your torso — this doesn’t have to be a big movement; it’s not a mountain climber.
• Return to your starting position and repeat on the other side.
• Think about keeping your core engaged and your hips level throughout.

What are the benefits?

As you’ll soon find out if you attempt Gisele’s routine, the bear plank is a killer isometric hold that blasts your deep core. Your abs have to stay engaged to support your body weight in this move, and your quads will also be getting a workout.

Unlike crunches or sit-ups, the bear plank works your core while keeping your spine neutral. This protects your lower back and also works your shoulder and upper back stabilizers. The bent-knee position makes it easier to keep your pelvis in a neutral alignment, too. It’s important to think about engaging your pelvic floor muscles during this move — I like to imagine I’m sucking my abs up and in.

It’s likely these low-impact moves will raise your heart rate, and you’ll probably feel the circuit in your shoulders, core, and legs once you’ve finished. Hats off to Gisele; this might be my new go-to ab routine.

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We're in a sleep crisis. We know we're tired, we know it's affecting our wellbeing, but we don't know what to do about it. Enter the sleep tracker, an at-home device that delivers better understanding of your shut-eye, without you having to lift a finger.

However, a new lawsuit alleges that wearable giant Oura is preying on our sleep woes by promising accuracy it can't deliver. Like all the best sleep trackers, the Oura Ring claims to identify sleep stages and patterns, offering data down to the minute. But is it skill or guesswork?

I write about sleep for a living so even as an Oura Ring wearer, I admit it's not going to give 100% accuracy. But before you toss your Oura Ring 5 into the ocean like a dramatic divorcee, the Oura Ring's "guess work" can still help you sleep — here's how.

• The Apple Watch Series 12 is meant to be its best yet for sleep tracking but is there still a place for these bulky wearables?

What does the Oura lawsuit allege?

Oura is facing a lawsuit alleging that the company is misleading users about the accuracy of its sleep tracking.

Oura says that the Ring 5 is the "gold standard in wearable sleep tracking," and, according to the suit, has previously claimed "95% accuracy."

The lawsuit alleges it's a claim that Ring can't deliver on, as "sleep happens in the brain, not on one's finger." The complaint continues to allege that Oura uses "guess work" and AI models to deliver a "coin flip’s" chance at accuracy.

Further, the lawsuit states that these practices are "deceptive." And that by falsely offering consumers an accurate understanding of their sleep, Oura is preying on the ongoing sleep crisis.

Oura claims the lawsuit is "baseless" and stands behind its sleep tracking.

How accurate is the Oura Ring?

No, your Oura Ring can't deliver the accuracy of polysomnography (PSG). These overnight sleep studies are the real gold standard in tracking. But that doesn't mean you should dismiss at-home sleep trackers, either.

"The healthiest approach is to view sleep trackers as helpful guides rather than report cards," says Dr. Shireen Emad, expert at Watches2U.

The Oura Ring 5 measures sleep through a variety of variables. Your heart rate, heart rate variability, respiratory rate, body temperature and movement are all collected. This is then fed into an algorithm, trained on a large set of sleep data, which estimates your sleep stage. Oura claims that compared to PSG, this algorithm achieves 79% agreement.

But yes, that still leaves room for 21% disagreement.

“Sleep trackers can be incredibly useful tools, but it’s important to remember that they provide estimates rather than perfect measurements," Dr. Emad explained to me.

For that reason, if you suspect you're experiencing insomnia, long-term sleep deprivation or sleep apnea, we recommend speaking to a healthcare professional.

Is 79% accurate sleep tracking any good?

The Oura Ring 5 provides a generally accurate overview of your sleep. For most of us, that's good enough.

Where the Oura Ring — and other wearables — struggle is typically sleep stages. (This is focal to the lawsuit.) Sleep stages describe what's happening in your body during the night. Most wearables break sleep into three areas: light (or core), REM sleep and deep sleep.

But with just 79% accuracy, every second of your sleep isn't going to be divided into the right stage.

However, Dr. Emad warns getting too caught up in minute-by-minute sleep stages can leave you missing the bigger picture.

"When used sensibly, [sleep trackers] can improve awareness and encourage positive habits," she said. "One of the biggest mistakes people make is treating the data as an absolute judgement on how well they slept."

That means you don't need to know if you spent 85 or 91 minutes in deep sleep last night. (The lawsuit notes a Nature study found Oura underestimated deep sleep by just 5.98 minutes.) Instead, focus on whether you're regularly missing your deep sleep targets... and how you feel the next day.

"Technology should complement how you feel, not override it,” said Dr. Emad.

Why the Oura Ring 5 is still one of my top-rated sleep trackers

If you're concerned about your sleep, contact your healthcare professional to find out more about booking a sleep study. But if you just want to learn more about your snooze, here's why I'm still using my Oura Ring.

1. Comfort

Polysomnography delivers the most detailed insight into your sleep. But even if you can afford to do a sleep study every night, you probably won't want to.

PSG requires a lot of equipment. Tubes, sensors, recordings... one recognized down fall of these tests is that many struggle to sleep with all that going on.

The Oura Ring 5, on the other hand, is one of the smallest wearables on the market. I don't even notice I have it on at night.

2. All-day tracking

Good sleep is more than just the hours spent in bed. Your daily activities build adenosine (sleep pressure), hours awake determine your circadian rhythm (sleep-wake cycle), while stress tracking can help you understand your cortisol levels (the awake hormone).

By tracking throughout the day, Oura Rings and other wearables create a wider impression of your health. All of which contributes to your sleep quality.

3. Accurate sleep trends (largely)

As Dr. Emad explained, often the best measure of your sleep isn't your daily score but your monthly trends. And one trend the Oura is excellent at tracking is when you go to bed and when you get up.

Sleep time and wake time are two big indicators of sleep consistency, which builds sleep quality. (Your body clock thrives on routine.) Going to bed at the same time every night might even help you live longer.

Although the Oura Ring 5 might not nail the exact moment you fell asleep, wearing it nightly helps track patterns. From that, you can build sleep habits. For example, a quick glimpse at my data shows I've started lingering in bed after waking up — which might be why I've felt lethargic in the morning.

My sleep tracking favorites

There are some components of fitness that you really want to keep a hold of (in this case, quite literally) as you age, like grip strength and balance. That's because a strong grip is associated with better longevity.

Below, I cover a quick 60-second grip test you can do using heavy weights like dumbbells or kettlebells. Can you do it? Find out what it means for your health.

60-second grip test: Farmer's hold

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

The test

• Farmer's hold, 60 seconds: Grip two heavy weights such as dumbbells or kettlebells and place them just outside your feet.
• Stand with your feet hip-width apart. Engage your core and sit your hips back to lower, then pick up your weights with a straight back and proud chest.
• Drive up through your legs to stand, fully extending the knees and hips.
• Hold the weights by your sides without moving.
• Once you reach your limit, sit your hips back and lower the weights to the ground. Try not to drop them.

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

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

Why does it matter?

Your ability to grip and squeeze powerfully has been linked to biological aging and can tell you a lot about overall strength. Did you know that research shows grip strength is a key indicator of longevity? Those with a weaker grip have a higher risk of mortality, according to the data.

Grip strength is a form of functional strength, indicating how well you can perform daily tasks, like opening a door or a jar. But let's not get morbid here: this test isn't a direct measure of when you're going to die — let’s not get carried away — but it does indicate how independent you can remain and how fast you age, as grip strength begins its decline around 50.

Your grip can also reflect important markers like bone density and muscle mass, with a weaker grip increasing your risk of developing chronic diseases or becoming frail, all of which increase the likelihood of early mortality.

The good news? It's a pretty simple fix with consistency and the right type of exercises. Think of adding grip exercises into your routine, including anything that involves holding weights, like the farmer's hold or farmer's carry, and exercises like dead hangs.

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When we talk about mobility, we’re not just referring to how well you move. Mobility is how well your joint can move actively through its intended range of motion. Incorporating mobility exercises into your routine is important, especially as we get older, as it can help relieve chronic joint pain and stiffness, prevent injuries, and help build and maintain maximum muscle strength.

Mobility exercises are typically different from flexibility exercises or passive stretching. With a mobility exercise, you’ll actively be moving a joint through its full range of motion. This helps enhance the mind-muscle connection and work on the functional movement you need to help improve your posture.

Yet if you’re a beginner or returning to exercise following an extended break, it can be tricky to know where to start. To help, I spoke to Jen Rulon, a 15-time Ironman triathlon finisher with a Master's degree in kinesiology. Rulon has over 20 years of experience as a fitness coach and has shared the following mobility circuit.

What are the exercises?

“You can do this heading into your 40s, 50s, 60s, and beyond,” Rulon explains. She advises you to focus on doing the simple circuit two to three times a week to start with, and you’ll soon notice a difference in your overall mobility.

You won’t need any additional equipment for this workout, but using one of the best yoga mats can help keep things more comfortable.

Glute Bridge: 10-15 reps

Why: The glute bridge opens the front of the hips, which can typically get stiff if you spend a lot of time sitting down behind a desk, and can help restore correct pelvic alignment.

Here’s how to do it:

• Lie flat on your back on your exercise mat. Bend your knees and place your feet flat on the floor, hip-width apart. Rest your arms by your side.
• Engage your core, sucking your belly button into your spine and tilt your pelvis slightly to press your lower back into your exercise mat.
• Drive through your heels to lift your hips off the mat until your knees, hips, and shoulders are in a straight diagonal line. Squeeze your glutes at the top of the movement for a couple of seconds.
• Lower your hips back to your exercise mat slowly and with control. Lightly touch your glutes to the floor before lifting them back into your next rep.

Scorpion: 60 seconds each side

Why: The scorpion stretch is a dynamic movement that opens tight hips, the lower back and chest muscles.

Here’s how to do it:

• Lie face down on your exercise mat with your legs extended behind you. Place both arms out to your sides in a “T” position, with your palms facing down. Rest your forehead gently on the mat.
• Lift your left leg slightly off the floor and bend your left knee to a 90-degree angle so the sole of your left foot points toward the ceiling.
• Contract your left glute to drive your left heel up and across your body toward your right hand. Lift your left hip off the floor as your foot reaches across, then let your torso naturally twist while keeping both shoulders flat on the floor.
• If you can, lightly tap the floor behind you with your left foot, hold for a couple of seconds, then slowly reverse the rotation back to your starting position.
• Rulon recommends doing 60 seconds on each side.

Pigeon pose: 60 seconds each side

Why: The pigeon pose is a fantastic exercise for opening the deep hip rotators and hip flexors. It can help improve pelvic alignment and squat depth, as well as relieve pressure on the lower spine.

Here’s how to do it:

• Start on all fours in a tabletop position. Bring your right knee forward and place it on the floor behind your right wrist. Angle your right ankle toward your left wrist, so your front shin lies diagonally across the mat.
• Extend your left leg back behind you so your thigh is flat on the floor and the top of your left foot is resting on the mat. Keep your hips square to the front. Don’t collapse on your right glute; instead, imagine you have a light on each hip, and you want to keep both shining forward like headlights.
• Inhale and press your fingertips into the floor to lift your chest and lengthen your spine.
• If it feels comfortable to do so, walk your hands forward and lower your torso over your front shin, resting on your forearms as you exhale. Hold here, taking slow, deep breaths.
• Slowly move back out of the stretch and switch sides.

Cat-cow: 10-15 reps

Why: The cat-cow is an effective, low-impact way to work on your spine mobility. By moving the spinal column back and forth through flexion and extension, it can help relieve stiffness caused by prolonged sitting.

Here’s how to do it:

• Start on your hands and knees in a tabletop position. Make sure that your wrists are directly beneath your shoulders and your knees beneath your hips. Keep your head and neck in a neutral position with your gaze down to the floor.
• From here, inhale and tilt your pelvis back, dropping your belly button to the floor. Lift your chest, gaze, and tailbone toward the ceiling, and draw your shoulders down away from your ears. This is the cow pose. Breathe here for a few seconds.
• Then exhale and tuck your chin to your chest, pull your belly button in toward your spine and arch your upper back toward the ceiling, like a stretching cat. Push through your hands to broaden your shoulder blades.
• Slowly move between the cow and cat, focusing on moving through each segment of the spine rather than rushing the movement.

90-90 hip switch: 10-15 reps per side

Why: This is an essential move for opening tight glutes and hip flexors. You’ll be moving your hips through internal and external rotation, helping lubricate the joints as you do so.

Here’s how to do it:

• Sit on the floor with your knees bent and feet flat. Let both knees drop to the right side so they rest flat on the floor. Adjust your posture so that your front leg forms a 90-degree angle at the hip and knee, and your back left leg also forms a 90-degree angle.
• Sit up as tall as possible. Place your hands on the floor behind your hips for support if you need it, but as your mobility improves, aim to keep your hands off the floor.
• Think about keeping your heels pressed to the floor as you lift your back (left) knee off the ground and rotate it to the left side. Allow your front knee to follow the movement, sweeping both legs to the left.
• Pause for a few seconds, then rotate back to your starting side.
• Repeat for 10-15 controlled reps per side.

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Zone 2 training is pretty popular, which involves staying within a low heart rate zone for the duration of your cardio efforts (in other words, slowing things right down). But have you heard of Zone 0 training? Well, zone 0 is having a moment, so let's discuss why.

This approach to workouts takes little effort and is pretty low-impact, too. We live in a chaotic world right now, so many of us personal trainers are encouraging clients to include more mindfulness in their daily routines, and zone 0 ticks that box perfectly.

Below, I discuss why zone 0 training is becoming popular, how to do it and the advantages. Grab a coffee and let's dive in.

What is Zone 0 training?

Activities like gentle walking, stretching and mobility routines, or gardening all count as zone 0 activities. They involve moving slowly, focusing on your breathing and feeling connected to your body; in other words, active recovery.

This could include micro-movement workouts or exercise snacking peppered throughout the day, or just getting up and moving around more often. The idea is to lower cortisol levels, reduce systemic inflammation and help clear the by-products of exercise such as lactate.

That doesn't mean you have to let go of your existing training regimen, but instead, try to include one or two days of zone 0 training per week. If you're not sure whether an activity counts, ask yourself this: "Am I exercising at a conversational pace?"

As you breathe, slow it down, breathing down into your stomach while lightly bracing your core. Imagine inflating and deflating a balloon; keep your breathing evenly paced while you move.

What are the benefits?

Here are some of the benefits you can expect.

Accessibility

Not everyone wants to power through marathon training or HIIT workouts, so zone 0 training carves out space for people to enjoy gentle movement for the love of it. This makes it accessible, achievable and beginner-friendly, and any movement you can accumulate during the day contributes toward a healthy metabolism, reduced sedentary time and calorie burn.

Mobility

I'd argue we don't spend long enough on mobility routines as a whole, and any personal trainer or coach will tell you how important this is for boosting performance and keeping you strong and injury-free as you age. Zone 0 training allows for more mobility work and lower-intensity movement, allowing your body to recover and rebuild.

Mindfulness

If you, like me, struggle to sit in meditation or work through breathing exercises, this is a quick way to include moments of mindfulness in your day without it feeling like a chore. This can help reduce stress, lower cortisol, improve anxiety and boost mood.

Gentle cycling, low-intensity yoga, light mobility work, walking, or even doing chores all count and will help you manage fatigue and potential overtraining. It's also a great way to improve your relationship with exercise, especially if you're a beginner or someone returning to movement after pregnancy, injury, or a health condition.

Physical health

Exercise helps improve key metrics like lowering blood pressure, improving glucose control and circulation and boosting cardiovascular fitness, strength and muscle mass, depending on what you do. A 2022 review published in The Lancet found that taking more steps daily lowers the risk of mortality, and it doesn't matter if you walk fast or slow.

The researchers suggest that older adults (60+) benefit most from around 6,000–8,000 steps a day, while younger adults see the biggest gains at 8,000–10,000 steps, as an estimate.

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

Is zone 0 training enough?

As a trainer, I am a huge advocate for including low-impact activities in your schedule, but would I recommend it without higher-intensity cardiovascular training or resistance routines? Well, it depends.

For most healthy adults, I recommend a mix of cardiovascular and strength-building activities to maintain a healthy heart and set of lungs and to build strength, balance and muscle, especially at an older age.

But if you are just returning to exercise, zone 0 training is a valuable way to ease yourself into movement and build confidence, and I definitely recommend it alongside your regular routine. It can help you stay active, support recovery and build consistency, while still leaving room to explore more challenging workouts.

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Forget the Oura Ring 5; I just got my first look at the new Circular Ring 3 Pro and Circular Ring 3 Slim at IFA in Berlin, and they just might be the smartest smart rings... well, ever.

When I reviewed the Circular Ring 2 a year ago, I praised it for great battery life, lots of wellness insights, and heady features like ECG monitoring with AFib detection. However, a buggy app held it back.

Since then, Circular has completely overhauled the companion app and, perhaps more impressively, doubled down on supported smart features for the new rings.

With that in mind, here are the three biggest ways the Circular Ring 3 beats the Oura Ring 5 (the best smart ring of 2026 so far).

1. Haptic feedback

While the original Circular Ring had haptic feedback, the brand ditched the feature in the Circular Ring 2. Well, apparently folks missed it, because it's back in both the Circular Ring 3 Pro and 3 Slim.

Haptic feedback can be used as an alarm, a medication reminder, or to guide you through built-in breathing exercises. You can also set the Circular 3 to vibrate for vital health alerts, like a low heart rate.

Down the road, the list of haptic functions will likely expand to include other customizable options.

How strong are the vibrations? I tested the haptic feedback on the Circular Ring 3 and found it subtle but noticeable; I'm especially curious if it's powerful enough to wake a deep sleeper.

Either way, haptic alerts are a feature that seems to be slowly appearing in more wearables, like the Fitbit Air and RingConn Gen 3, and one I'd love to see Oura knock off.

2. NFC payments

Up until recently, most smart rings didn't offer all that much "smartness" outside of health and fitness insights. Now, Circular is upping the ante with onboard support for NFC payments, another feature I got to demo on the IFA show floor.

Simply hold the ring on an NFC surface and wait for a small vibration to confirm your payment was successful; that's it! Better yet, the Circular Ring 3 Pro and 3 Slim support both Visa and Mastercard.

3. Slimmer, lighter design

Finally, the Circular Ring 3 Slim — which lacks some of the more advanced health features and heady battery life of the Pro — is both narrower and lighter than the Oura Ring 5, which recently set the standard for smart ring comfort.

That said, the Oura Ring 5 is ever-so-slightly thinner than the Circular Ring 3 Slim, but much thinner than the Circular Ring 3 Pro.

What are your thoughts on the latest Circular Ring 3 Pro and Circular Ring 3 Slim? Do you think they give Oura and the competition a run for the money? Let me know below.

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We often talk about building a strong core, but we’re not referring to visible six-pack abs. Instead, we’re referring to the complex network of muscles that wrap around your trunk, acting as your body’s corset. This includes the deep transverse abominis, the obliques, the lower back muscles, as well as the glutes and pelvic floor.

When your core is weak, your spine absorbs more stress as you move and lift, so working on your core strength is one of the best ways to manage and prevent lower back pain. Your core also helps overall balance and prevents falls.

Yet if you’re a complete beginner or returning to exercise following an extended break, it can be difficult to know where to start. Luckily, you’ve landed in the right place. I asked certified personal trainer and strength coach Amy Kiser Schemper for a simple home workout that can build core strength and stability.

Read on to find out more. As always, if you’re pregnant or postpartum, or you’re exercising with an injury, it’s always best to seek personalized advice from a qualified professional.

What is the workout?

The workout consists of three different circuits, all with three exercises. Schemper says to do each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuits for a longer workout.

When these exercises feel easy, increase the intensity by holding a set of dumbbells. Check out the best adjustable dumbbells for working out at home.

Circuit 1

• Squat and rotational reach: Stand with feet hip-distance apart and sit back into a squat, keeping your chest lifted. As you stand out of the squat, rotate your torso and reach one arm overhead and across your body. Return to the center and repeat on the opposite side.
• Standing knee cross: Stand tall with your core engaged and posture upright, with hands behind your head. Slowly lift one knee across your body, bringing a knee toward the opposite elbow. Return to standing and repeat on the other side.
• Single-leg balance hold: Stand tall and shift your weight onto one foot. Lift the opposite foot off the floor and hold your balance while keeping your hips level and core engaged. Repeat on the opposite side. Place one hand on a wall, sturdy chair, or counter for added balance if needed.

Circuit 2

• Bridge hip lift: Lie on your back with knees bent and feet flat. Engage your core and lift your hips toward the ceiling, squeezing the glutes and hamstrings while staying connected to the abs. Pause at the top, then slowly lower your hips back to the floor.
• Dead bug: Lie on your back with arms reaching toward the ceiling and knees bent in tabletop (a 90-degree angle). Keep your core tight, and slowly extend the opposite arm and leg toward the floor. Return to the starting position and alternate sides.
• Lying knee drop: Lie on your back with knees bent and feet flat, or lift your legs into a tabletop position for more challenge. Keeping your core engaged and hips stable, slowly lower one knee toward the side without allowing your pelvis to rotate. Return to center and alternate sides.

Circuit 3

• Bird dog: Come to the mat on your hands and knees with your hands under your shoulders and knees under your hips. Keep the core pulled in and slowly extend one arm and the opposite leg. Keep your hips and shoulders square to the floor. Pause, then return to the starting position and switch sides.
• Plank singles: Start with your torso and legs facing down on the mat, lifting up onto your elbows. Using your core to control the movement, slowly lift onto your knees, trying to only use your abs to lift. For an added challenge, continue to lift up to the toes in a full plank position. Hold for a count at the top, then slowly return to the starting position with control. Minimize movement through the hips and shoulders — the goal is to create and control the movement primarily with your core.
• Side plank hip lift (on knees): Begin on your side with your knees bent and your elbow directly beneath your shoulder. Lift your hips off the floor to create a straight line from your shoulders to your knees. Slowly lower your hips toward the floor, then lift them back up. Keep your core tight and avoid rotating your torso. Repeat on both sides.

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Running really is having its moment; suddenly, everyone seems to be outdoors, wearing the best running shoes and logging their times on Strava or Runna. But for those with joint issues, it might be inadvisable to run. In which case, you need a low-impact alternative to running that still builds strength, raises your heart rate and helps you burn calories.

I'm a personal trainer, and this is my five-move low-impact workout for those of you with joint pain or who, for whatever reason, aren't running. Even if you are a keen runner, I encourage strength training throughout life to maintain as much muscle mass, strength, mobility and balance as possible; it'll make you a stronger runner and less prone to injury, too.

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

Watch: 5-move full-body workout

First, let's look at the moves.

• Kettlebell or dumbbell swings: Glutes, hamstrings, core, hips, back, shoulders. Why it replaces running: Without running, your heart rate will still rise as you use an explosive hip hinge to drive the weight upward, training the entire posterior chain (the back of the body) — the muscles that running often neglects unless you do a lot of uphill work. Why it's low-impact: Your feet stay planted, so force is absorbed horizontally through the hips and core rather than vertically down through the joints.
• Bear crawl waves: Shoulders, chest, core, quads, wrists, forearms, hamstrings, ankles. Why it replaces running: Your upper and lower body work together (similar to a sprint gait), while building mobility and articulating the spine. Why it's low-impact: You maintain four contact points, removing impact on knees and ankles as you move horizontally.
• Thrusters: Full body — legs, glutes, core, shoulders, triceps, chest. Why it replaces running: Thrusters combine a squat with an overhead press, working the full body, including muscles you use for running, while raising your heart rate in one fluid motion. It's peak metabolic conditioning. Why it's low-impact: Again, your feet are connected to the ground, so there's no repeated jumping or impact bearing down on your joints.
• Speed skater taps: Glute medius (outer glutes), quads, hips, hamstrings, core, arms, shoulders, adductors. Why it replaces running: Lateral skater movements train side-to-side stability using a different plane of motion from standard running, which can improve agility for sports like soccer. This also strengthens the hip stabilizers and helps protect your knees, but try to stay light on your toes. Why it's low impact: You don't need to hop; step side to side if you prefer. Keep one foot planted at all times while moving at a smooth tempo, keeping a soft bend in the knees.
• High-knee drives: Hips, glutes, core, hamstrings, quads, calves. Why it replaces running: Variations of high-knee exercises are used to mimic running while strengthening the muscles used. This version removes the impact as you keep one foot planted while lifting the other leg against resistance. This will also train the knee drive used in sprinting. Use a band around your feet or knees if you have one, or loop your foot through a kettlebell. Why it's low-impact: Soft knees without constant force or jarring joints.

The workout: Breakdown

• Minute 1: 12-15 x Swings
• Minute 2: 12-15 x Bear crawl waves
• Minute 3: 10-12 x Thrusters
• Minute 4: 20 x Speed skaters
• Minute 5: 8-10 x per side High knee drives
• Complete 5 rounds.

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

This is a 25-minute EMOM workout, which means Every Minute On the Minute. Complete the given reps within the minute, then rest for the remainder of the minute. In the next minute, complete the given reps of the next exercise, then rest, and so on. Focus on keeping the tempo high to keep your heart rate raised.

Everyone has a mix of fast-twitch and slow-twitch muscle fibers in the body. Your fast-twitch fibers are trained during speed and power and sustain exercise for shorter bursts (think sprinting); slow-twitch fibers typically sustain longer, slower efforts (think a long run or steady-state run).

To increase functional fitness, try to focus on both to maintain endurance, power, speed, balance and reaction time.

Choose weights that challenge you without compromising speed. Aim for around 10-15 seconds of rest per round, adjusting your reps if needed. Keep your core engaged and focus on the quality of your reps. I recommend a set of the best adjustable dumbbells or kettlebells for this routine and a band.

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While it's easy to pretend summer weather will stick around, those of us in cooler climates have fall/autumn staring us in the face, ready to make playing golf much less enjoyable without the right clothing.

Thankfully, almost every major golf apparel brand offers quality layering options that help you stay warm on the course without restricting your swing. Best of all, options fit every budget.

Whether you live in an area where you just need a simple long-sleeve polo, or you need that plus a quarter-zip and jacket, I've found some of the best golf layering options on the internet to help you prepare for fall golf.

Under $50 layers

When it comes to affordable golf apparel, few brands match Quince's quality-to-price ratio. Even the brand's most expensive golf layering pieces at full price cost less than most other options on sale. It's definitely worth a look if you want to get out in the fall without freezing.

Under $150 layers

Walter Hagen is Dick's Sporting Goods' house brand, and as such, it doesn't get the praise it deserves for its quality. It sits comfortably in the midrange, making it a great option for golfers who want to go premium without spending hundreds of dollars.

Under $300 layers

If you're not worried about how much your golf gear costs and you just want the best of the best, you need to have Turtleson on your radar. The quality is top-notch, up there with premium brands like FootJoy, Rhoback, Nike and others. I have all of these products in my closet, and while I'm dreading lower temps, I am looking forward to wearing these stylish layering pieces.

Today, Circular announced two new smart rings at IFA 2026: the Circular Ring 3 Pro and the Circular Ring 3 Slim. Both rings will enable wearers to make contactless payments with their fingers and receive haptic alerts to wake up without an alarm, as well as set health reminders.

The Circular Ring 3 Pro has FDA-cleared ECG for AFib detection, haptic vibration alerts, and NFC contactless payments. The Circular Ring 3 Slim is a more compact version of the Pro, without on-board ECG readings but with the same contactless payments and essential health monitoring.

To find out more about the two new rings, I sat down with Amaury Kosman, co-founder and CEO of Circular.

Vibrations are back

The Circular Ring 2 saw the removal of the vibrating alerts, but Kosman explains that the decision to add them back to the two new rings was due to user feedback. “At the time, we didn’t have the knowledge to combine the new ECG readings and the vibration, but with the Circular Ring 3 Pro, we’ve succeeded.”

Contactless payments are here

“Payment is something every big ring manufacturer [has been] trying to achieve, and we’re very happy to be able to combine payments and health tracking,” Kosman says. “To our knowledge, we are the first smart ring to do payment and health globally.”

Kosman confirmed that both rings will remain subscription-free; however, users will now have to opt into a subscription to use new blood pressure and glucose monitoring features.

Circular is giving users the option to choose a smaller and lighter ring

The main difference between the Circular Ring 3 Pro and the Circular Ring 3 Slim is that the latter is smaller and lighter and won’t have ECG readings. With the launch of the Oura Ring 5 earlier this year, it seems that smart ring brands have all entered a race to make their devices look more like jewelry and less like fitness trackers.

Kosman explained this decision: “We wanted to do a slimmed-down version of the Circular Ring 3 Pro because, of course, adding a lot of features to a ring makes it — I won’t say bulky, as it’s the same dimensions as the current Circular Ring 2 — but we’ve seen a move towards a slimmer shape. That’s why we came up with the Circular Ring 3 Slim. The only thing we removed is the ECG, because that’s the only feature that would make the ring bigger. It still has the vibrations, payments and other health features.”

The Circular Ring 3 Slim has a width of 5.9mm and a thickness of 2.35mm, weighing 1.9- 3 g depending on size. This makes it pretty similar to the Oura Ring 5, which has a width of 6.09mm and a thickness of 2.28mm.

The Circular Ring 3 Pro has a width of 6.8mm and a thickness of 2.78mm, making it pretty similar in size to the Circular Ring 2. The Circular Ring 3 Pro has a battery life of up to 12 days, whereas the Circular Ring 3 Slim will last up to 10 days. These are both improvements on the Circular Ring 2, which has a battery life of 7 days.

Both rings are expected to launch in 2027. At the time of writing, Circular hasn’t announced an exact release date or pricing for either ring, but we’ll be testing them as soon as possible, so stay tuned.

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As much as IFA 2026 is about computing stuff — we just saw a wild flip-and-swivel handheld from Acer and learned more about when Nvidia's new Apple Silicon competitor is coming — there are plenty of other interesting products launching here in Berlin as well.

Hypershell, the company behind the exoskeleton that made headlines at IFA last year, is back with a new model. If you aren't aware, Hypershell's exoskeletons are designed to assist users during outdoor activities like hiking and running, and this year's model, called the Hypershell Halo, takes that idea even further.

Unlike last year's model, which primarily assisted around the hips, the Halo provides support throughout the lower body, including the knees.

The biggest change this time around is the new architecture. Hypershell is using a continuous carbon fiber load-bearing structure that runs across the hip, thigh, knee, and lower leg, allowing the Halo to provide assistance beyond just the hip area.

The new design should also give you more freedom of movement. Last year's Ultra felt slightly rigid to wear, whereas the Halo has been designed to move more naturally with your body.

The Halo also gets a new HyperDrive Pro motor system capable of delivering up to 1,490W of peak power, which is 49% more than last year's Hypershell Ultra. It can provide assistance at speeds of up to 17 km/h, while Hypershell claims the powered hip and knee system can reduce knee-muscle fatigue by up to 40% during squats.

Of course, there's plenty of AI involved too. The Halo uses more than 30 sensors alongside Hypershell's HyperCore Pro AI chip to understand how you're moving. The company says the system can anticipate your movement around 200 milliseconds in advance and adjust the assistance up to 2,500 times every second.

There's also a new AI assistant called Shelly, which lets users configure the Halo and plan journeys using voice or text through the companion app. Hypershell calls it the industry's first "sidekick AI" developed specifically for consumer exoskeletons. The assistant can also learn your movement habits over time to better adjust the support it provides.

In terms of the build and design, the extra hardware does add some weight compared to the Ultra. The Hypershell Halo weighs around 2.6kg, but thankfully, it can fold down to less than eight liters in volume, meaning you should still be able to carry it inside a backpack. It also retains IP54 dust and water resistance, so you shouldn't have to worry too much about the terrain you're taking it through.

The Hypershell Halo starts at $2,299 and is already available for pre-orders starting today. In the U.S., you'll be able to purchase Halo on Amazon, Best Buy, and other major retailers, and the company is targeting a November 2026 release.

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Creatine, like many supplements right now, is having its moment. There's heightened press around the benefits of creatine, especially for women, in helping sustain energy levels and your efforts in the gym, and building or maintaining strength and muscle mass.

Creatine is often taken in powder form, and anywhere between 3 and 5 grams per day is estimated to suit most people, though creatine cycling or opting for other forms like creatine gummies or tablets has also become increasingly popular.

In my line of work as a personal trainer, I’m never too far away from a trending supplement, protein shake, or pre-workout. Despite dabbling with it here and there, though, I’ve never really used creatine consistently. Until now.

A few months back, I started taking creatine monohydrate every morning, mixing a 4g scoop into my water before exercise. If you’re unfamiliar with creatine and its benefits, I cover them below, plus contraindications and what I experienced when taking it.

Here’s what happened to my body.

What is creatine?

Creatine is a naturally produced organic compound from amino acids. It's primarily stored in skeletal muscle cells as phosphocreatine and acts as an energy supply during exercise, especially bouts of high-intensity movement.

Typically, exercisers supplement with creatine for high-energy or power-output demands, like powerlifting or sprinting. That said, it isn't a pre-workout, in the sense that it won't pump you full of caffeine or give you a slightly hectic buzz in the same way.

Many creatines, like the Warrior Creatine Monohydrate powder (above), come fortified with electrolytes, and you can also get unflavoured options if you don't like the taste of powders in your drinks.

In short, creatine helps people, from the everyday gym-goer to sportspeople, boost athletic performance by supporting rapid energy replenishment or turnover, helping you go longer and recover quicker. It is also used to help increase muscle mass and strength over time with regular, safe usage.

While the body produces creatine in the liver, kidneys and pancreas, you also absorb it through consuming foods like fish and red meat. Supplements should never replace natural supplies, but as the name suggests, they can act as a way to top up levels if you might be falling short.

If you're quite new to creatine, there's a process called ATP recycling. This means that inside your cells, creatine turns to phosphocreatine and helps regenerate adenosine triphosphate (ATP), which is basically the primary currency of energy for producing muscular contractions. ATP is depleted during hard exercise efforts, so to sustain exercise, you want rapid turnover to keep you going.

Users supplement creatine to help bolster energy reserves in cells, which can increase training volume overall and translate into gains in strength, endurance and muscle mass.

According to sources like the Mayo Clinic, this could lead to "greater gains in strength, muscle mass and performance" and also help exercisers who require "rapid recovery during training and competition."

There is even a growing body of evidence "showing that creatine supplementation, particularly when combined with exercise, provides musculoskeletal and performance benefits in older adults," according to the National Institutes of Health. This is useful for anyone over 35 or women who are hitting perimenopause or menopause, as these are all instances where muscle mass, strength and bone density begin to naturally decrease (called sarcopenia).

There’s also research that suggests creatine can lower blood sugar and improve brain function. As reported by Tom's Guide, studies indicate that (larger) doses of creatine can fight fatigue and improve sleep deprivation.

I've been taking creatine for months — here’s what's happened to my body 

Before jumping in, we don’t encourage supplementation fads at Tom’s Guide, and I work based on my experience as a personal trainer and on existing research. What works for my body might not for you, so exercise caution if you try supplementation.

Also note that if you want to take larger doses, this isn't generally recommended every day long-term, so I strongly advise you to research creatine cycling to keep your body safe so that you can take breaks and taper appropriately.

In terms of day-to-day safety, creatine is well-researched and generally considered safe for daily use in healthy adults, though it can cause mild water retention. If you have any health conditions related to your liver, pancreas, or kidneys, or you're just unsure, seek medical assistance.

I've taken creatine before, but this time I locked in. Several months down the line, with consistent use, I've experienced the gentle uplift creatine provides during the slog of intense workouts, and my overall training output has increased. However, it shouldn't be treated as a pre-workout or an iso gel that will pump you full of caffeine or quick carbs, so try not to anticipate this if you take it.

That said, creatine is often found as a single ingredient in pre-workouts alongside caffeine, but rather than leaving you with the dreaded jitters, creatine takes care of improving performance output over time instead.

I've been taking 4 grams daily, and I plan to have a week off soon as a reset. I have noticed a little water retention this time around, but otherwise, no adverse effects yet, despite having a pretty sensitive stomach. I've been using Warrior Creatine, but I've just moved to C4 and have also taken Optimum Nutrition before (featured below).

I recommend doing your research and looking for pure creatine monohydrate with maximum bioavailability. Check the ingredients list: I like to opt for unflavoured (I hate the taste of anything pretending to be something it isn't. "Mixed berry" can get straight in the bin) and with added electrolytes.

I prefer the powder and trust it more, but if yours doesn't mix well and sits at the bottom of your drink, I would move to another brand.

Granted, as a trainer, I tell my clients to fuel with adequate protein (protein taken before workouts can help increase muscle protein synthesis, and this is how much protein you actually need to build muscle), plus plenty of sleep and active rest. But creatine is hitting the headlines more and more as a daily supplement with real, lasting benefits, especially for women who need to cling to muscle later in life.

As a woman myself, I know this battle already, and if it works for you, I recommend it. For the first time, I've really noticed a change in how my body looks. I feel great during exercise efforts (crucial if you have to perform continuous efforts), and I feel like I'm maintaining a great level of muscle mass right now.

Building muscle — called hypertrophy — takes months of consistency with your workout routine and progressive overload, and even then, body fat percentage plays a role in the definition you can see. Although I have leaned out a little this summer, I have definitely seen more muscle definition in my body from taking creatine consistently, along with my balanced lifestyle.

There aren’t any contraindications to taking creatine at night, but if you’re looking for the best time to exercise, a general rule of thumb is to avoid high-intensity workouts and heavy weightlifting sessions within a few hours of bedtime.

Personally, in the summer, I stick to early workouts, so this isn't really a problem for me. Whether this shift in timing has also improved fatigue and recovery levels alongside taking creatine, possibly.

Taking creatine shortly before (and after) exercise is the best way to fuel, as creatine is believed to also improve exercise recovery. First and foremost, I recommend always looking at your diet before adding a creatine supplement.

And finally, combining caffeine with creatine could worsen sleep and cause some stomach discomfort if you consume more than the recommended daily dosage. Always check the label and stick to the guidelines given by the product brand.

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As a running shoe reviewer, there are two questions I get asked all the time. One is "What are the best running shoes?" And the other is "How long do running shoes last?"

Both are tricky to answer, but picking the best shoes is one of my favorite parts of my job, and I certainly have a lot of opinions to share on the topic. How long running shoes last is, however, almost impossible to answer definitively.

That’s because different runners go through shoes at different rates, depending on things like foot shape, running style, weight and the terrain they run on.

Running shoes also vary in how long they last — racing shoes are built for speed, not longevity, whereas cushioned daily trainers are designed to be more durable.

To get more insight into how long shoes last, I asked Damion Perry, Senior Product Line Manager, Puma Running, who gave me the best advice I’ve ever had on how to spot when a shoe might be past its best.

How long do running shoes last?

“It’s very tough to tell, because the lifespan is so extended on all of them,” says Perry. “But to paint in broad strokes, most shoes are probably set to last you between 300 to 500 miles comfortably.”

That’s your starting figure, but durability will depend on the type of shoe you’re using, and in my own experience, shoes tend to last me longer than that.

Even with racing shoes like the Puma Fast-R Nitro Elite 3, which is built for speed, not durability, Perry says the lifespan can vary between runners.

“We all want to sell shoes that people can use for long periods of time,” says Perry. “I've had people come back and say that they've got like over 1000km (600 miles) in a Fast-R.”

How can you tell when you need to replace a running shoe?

For me, this is the more important question, because shoes do vary greatly in lifespan. There are some easy ways to spot when a shoe needs replacing, like the outsole being completely worn away or tears in the upper.

However, the main determinant of whether a shoe is still good is the midsole, because when that firms up and loses its spring, it becomes less fun and can even be risky to keep using the shoe.

This is harder to spot, especially if you use a running shoe rotation and swap between sneakers each day, but Perry gave some great advice for recognizing when a shoe is past its best.

“Speaking from my personal running experiences,” says Perry. “When running starts feeling harder and you’re doing the same paces, performing the same routes.

"As runners, we are such creatures of habit that when some weird discomfort starts popping up on the same route that you run like every Monday, and you're like, ‘what is this, this feels terrible.’ This natural sense of ‘I feel like something's wrong.’ That's probably the biggest indicator.”

This advice really spoke to me as a runner because I run the same routes all the time, and I do feel when something is a little out of whack, which for me can also be down to things like being unusually tired or illness setting in.

If you’ve run a similar route for months in a shoe and it starts to feel somehow wrong, it could well be that the midsole has lost its spring. You might even notice an odd niggle starts to arise after using a shoe, which can be another sign your shoe needs swapping out.

“There's user preference, within what that lifespan is, so you as a runner are your own best judge,” says Perry, “Check in with yourself as you start to get around that 3-, 4-, 500-mile mark in a shoe. It's a gut feel on how that Monday morning route feels.”

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At 35 (ahem, nearly 36), I've learned that building strong hips is a secret weapon for boosting mobility and keeping my body robust as I get older. Not only does it improve my ability to squat, deadlift and lunge safely, but it also helps me walk and run with more freedom, hike with less stiffness and feel generally more free and open.

The best hip mobility exercises will focus on strength, range of motion, balance and stability. For that reason, I want to share three simple exercises I swear by; if you sit at a desk for long periods, these are a game-changer for waking up stiff hips and relieving tension.

Check them out below, as well as some benefits.

3 simple hip-awakening exercises to try at home

Been at your desk a while? Here is your call to action. If you can, stand up, push your laptop aside and try these moves.

1. Single-leg hinge

This exercise opens your hips, rotates them and stretches the adductors, the muscles along the inner thighs.

Think of this exercise as a joint lubricant: aim for slow, controlled movement and try to increase the range of motion available with every rep.

• Stand with a chair to your right side and extend your right leg to the side, resting the inner part of your foot on the chair, toes pointed forward
• Place your hands on your hips and stand tall through your spine
• Bring a very soft bend to your left knee. Slowly hinge forward at your hips and push your butt back, lowering your chest to almost parallel to the ground in front of you
• Pause when you feel a stretch through your inner thigh. Drive upward to stand, then turn your toes to point to the ceiling
• Return to your starting position, complete your reps, then switch legs
• Aim for 3 sets of 10 to 12 repetitions per side, twice per week.

2. Lean back with hip lift

Lean backs are typically categorized as a core exercise, but this move also stretches and extends your hip flexors and works your quads. The aim is to keep both knees pressed down; if you need to, place a cushion or rolled-up mat beneath your knees for support.

Aim to keep your back straight and gaze forward, chin tucked.

• Kneel on a yoga mat or similar, toes tucked or untucked depending on your preference
• Sit tall through your spine and brace your stomach, engaging your core while maintaining your breath
• Extend your arms in front of you or overhead, then slowly lean back as far as you can without lifting your knees or losing your straight spine
• Pause. Place your hands just behind your hips, then press your hips upward toward the ceiling
• Slowly lower your butt to your feet, then return to your starting position
• Aim for 2 sets of 8-10 reps several times per week.

3. Figure-4 squat

This is a test of balance, control and stability. If you need, have a stable surface nearby that you can use for support.

It doesn't matter if you wobble or fall out of the posture, as this will improve as you build strength in your lower body over time. Figure-4 stretches your glutes, including the deep piriformis gluteal muscle, and also targets your groin and hips, works the small stabilizing muscles in your upper and lower legs, and strengthens your hips, knees and ankles.

• Stand tall with your feet hip-width apart
• Place your right foot just above your left knee and gently draw your right hip open. Flex the foot to protect your knee
• Send your hips back and lower into a single-leg squat, maintaining the figure-4 position while keeping your chest lifted and back straight
• Pause at the bottom of the squat, then press through your left foot and leg to stand
• Aim for 2 sets of 6-8 reps per leg, several times per week.

What are the benefits?

Where I can, I like to work the left and right sides independently, whether training myself or clients. It ensures you work without dominant muscle groups or sides taking over, and allows you to measure progress on both sides of your body, potentially improving imbalances or activating underfiring muscles.

The glutes are notoriously tight, underactive and underused. Weak glutes contribute to back pain and can cause potential issues with running, sports, or even walking.

Think about any tightness you might have in your spine or your lower body. Does it impact how you move? Does it cause pain or limitations? Think of this as a small, quick reset, creating more space around your pelvis and reducing tension in your spine.

While these exercises are recommended, you should always listen to your body and stop if you feel sharp pain, numbness, or tingling. Working with a physical therapist, personal trainer, or similar professional will help you determine what exercises are suitable for your body based on your personal journey.

That said, these three strengthening exercises will help build strength in the muscles surrounding the joints and improve stability, balance and weight-bearing.

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

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Having taken up Pilates a few years ago, I've learned one hard lesson along the way: sometimes, less is more. Pilates is known for building muscle endurance, core strength, better posture and increased overall stability, balance and coordination.

Typically, traditional classes tap into low-impact, high-rep, lightweight loading. That's because you really don't need heavy weights when you're hitting upward of 15 reps per move, with other moves layered on top. For this reason, I pay way more attention to moves that require less equipment and loading but still pack a punch.

The exercise below only requires a loop band or one of the best resistance bands for home workouts. The thicker, the tougher the exercise becomes; the thinner, the easier, but also the greater your range of motion. Pick your poison, and let's get started.

Watch: Banded hip march for core and hips

I would add this exercise to an existing core workout or to a hip mobility routine you enjoy.

I've been mostly sticking to 2-3 "activation" sets of 15-20 reps per side several times per week to activate my hips, core and glutes before lower-body workouts, but you could add bands or choose a thicker band and reduce your reps.

• Stand with your feet hip-width apart and secure a loop band over your feet
• Place your hands on your hips or overhead. You could hold a weight overhead if you'd like an extra challenge
• Keep your gaze forward and engage your core, bracing your stomach and slightly drawing your navel in
• Lift one knee into the air to roughly hip height. Avoid arching your back or leaning to one side, and stay tall through your spine
• Pause at the top, as if frozen in a marching position
• Slowly lower your leg, then repeat on the other side.

You're aiming to move against the resistance of the band to draw your knee upward, working your hip flexors, which activate to help raise your knee into the air. This motion mimics activities like climbing, sprinting, or walking, but with load.

Your core muscles, especially the deeper belt of core muscles known as the transverse abdominis, work hard to stabilize your torso and pelvis as you balance.

Standing hip marches even teach you to balance on one leg and independently work one side of your body, then the other, which is called unilateral training. It's a highly functional type of exercise, as simple movements like walking or stepping require you to do this.

Moreover, standing on one leg improves proprioception (your body's awareness of itself in space) and balance by strengthening the smaller stabilizing muscles in your legs, plus your joints, to stay upright.

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I like programming this move for older clients because it forces your abdominals to resist rotation, wobbles, or swaying while strengthening the typically weaker hip complex, which is prone to tightening if you sit for long periods. This is great if you want to improve posture and reduce sedentary time.

I find that anyone over the age of 60 or 70 in particular benefits from single-sided stability work, especially if balance and posture have taken a hit in recent years.

How to progress hip marches

This is about building deeper core strength to protect your spine and hips, so you might decide to work with your bodyweight and focus on slowing the tempo down.

If you choose to add more resistance, go for a heavier resistance band or hold weights at your chest, overhead, or by your sides to add core load.

If you suffer from tight hips or back pain, stop and rest. As a trainer, I like to work on strengthening weaker or tighter muscle groups that contribute to injury or pain, which means we're being preventative for the future. But that doesn't mean working to a place of pain.

If you're unsure how to engage your core properly, this short "bracing" routine might be helpful for you beforehand.

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I’ve been practicing Pilates for 15 years: it’s gotten me to the start line of six (nearly seven) marathons and helped me rebuild my core following the birth of my son two years ago. But more importantly, it’s helped me stay injury-free for years, giving me the functional strength to carry my toddler on my hip and the endless bags that come with being a mom.

One exercise that humbles me every single time is the dead bug. This simple-looking move is one of the best ways to train anti-extension core stability — in other words, you’re teaching your deep core to hold your spine and pelvis completely still as your arms and legs move.

Unlike sit-ups and crunches, this move won’t put your spine under pressure, making it suitable for beginners. That said, if you’re pregnant, postpartum, or you’re currently recovering from an injury, it’s always best to seek personalized advice from a qualified professional.

How to do a dead bug

Let’s start with how to do a dead bug with perfect form. You won’t need any additional equipment for this move, but to add resistance once it feels easy, hold a set of light dumbbells. Here are the best adjustable dumbbells for working out at home.

• Lie on your back. Use a yoga mat to make things more comfortable.
• Engage your abs and press your lower back flat gently toward the floor. Imagine you have a piece of paper under your lower back and you don’t want someone to be able to pull it out.
• Raise your legs into tabletop position — this means your arms are straight to the ceiling, with your elbows in line with your shoulders, and your knees are bent at 90 degrees.
• Slowly and with complete control, extend your left leg away from your body, stopping when it's a few inches off the floor. At the same time, extend your right arm away from your body. Think about reaching out as far as you can.
• Pause here for a few seconds, then bring both back to your starting position, repeating on the other side.
• Keep alternating sides, exhaling as you extend, inhaling as you return to tabletop.
• Opt for 10 repetitions on each side.

If you notice your back arching off the mat, you’re not engaging your core. Keep your arms still and just extend your legs, taking them out at a 45-degree angle. The lower your leg drops to the floor, the harder this exercise is.

What are the benefits?

This exercise works your deep core muscles, also known as your transverse abdominis. Far from sculpting visible abs, these deep muscles act as your body’s corset, protecting your spine from injury. Your obliques and outer core will also get a workout here, too.

If, like me, you’re a runner, this exercise helps build the cross-body coordination you’ll need for running and walking. You’ll be building deep stability in your core.

Bruno Pontes, a certified personal trainer at Muscle Booster, adds, “The dead bug is a great starting point for functional core training because it teaches you to keep your core stable while moving your arms and legs independently.

“The key is to move slowly and maintain control rather than rushing through the repetitions. It’s a relatively simple exercise, but it can help develop core stability, coordination and body awareness, making it a useful movement for people of different fitness levels.”

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

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About a year ago — and after many months of trying — my kid finally learned how to ride her bike without training wheels. I no longer had to hold her up, running behind the bike while she struggled to maintain her balance. It’s one of those parenting milestones that you’re so proud to witness.

Months later, those first tentative wobbles have turned into confident cycling, as she cruises around the neighborhood, going to the playground and her school on bike bus Fridays. Even if the weather is iffy, she still asks me if we can go for a bike ride, which I’m all too happy to oblige.

However, the bike she learned on—a bike someone was throwing out, which I disassembled and painted pink—is now too small for her. What was the perfect size for a 5-year-old now looks comically small for someone three years older. As cool as BMX is, she needs something more suited to cruising around.

As someone who tests and evaluates a lot of gadgets for my job, I’ve been doing a lot of research on the best bike for my kid. I’ve narrowed it down to a few models, but I wanted to tap into the Tom’s Guide audience's wisdom to see which you would pick.

I’ve been looking mainly at bikes with 24-inch tires; my child is nearly eight and 49 inches tall, so I have a feeling she'd quickly outgrow a bike with 20-inch wheels, and I'd rather not have to buy another bike two years from now. But I could be wrong — let me know if I should pick the next size up (or down).

With that, these are the five bikes that are my finalists:

Guardian 24-inch bike

This bike came up a lot in my research. It’s a top pick from Wirecutter, and I’ve even seen some of my kid's friends riding it. It's also the least expensive among my five finalists.

The bike comes in six different colors; crucially, one is purple, my daughter’s second-favorite hue. It only has a single handbrake, but it operates both the front and rear wheel brakes, though they are rim brakes rather than the newer disc brakes. Guardian says this bike is best for kids ages 7 to 11 and 49 to 57 inches tall, so my kid is on the lower end of both, which means room to grow.

Retrospec Dart Plus

This bike has separate front and rear hand-operated disc brakes, plus a front suspension fork, which seems a little overkill for a kid's bike. It has more of a mountain bike setup, with straighter handlebars than some other models. This bike comes with a kickstand and is available in two colors (Black Mamba and Fairy Floss). The Dart Plus is one of the least expensive models I'm considering, though it is the heaviest, at 30.6 pounds.

Priority Start 24

Priority’s bike looks the most grown-up among the options I’m considering, and it’s also one of the more expensive models. Uniquely, it has a belt drive rather than a chain, which in theory means less maintenance and less grease on my hands.

It has a three-speed shifter, which seems more approachable than a six- or seven-speed shifter, as well as dual handbrakes — though they're rim, rather than disc brakes. It comes in four colors (red, coral, blue, and black), so she might be disappointed there’s no true pink option, but I think the bike looks pretty smart overall.

Batch KM.24

Another mountain-bike design, the KM.24 has front suspension and beefier 24 x 2.35-inch tires, good for off-roading—or whatever abuse your kid delivers. It technically comes in three colors, though only the spruce green variant is currently available on the company's site. (I suspect my kid might choose another brand based on this alone).

It also has an 8-speed shifter, suited for hillier terrain, and mechanical disc brakes, which should provide greater stopping power than rim brakes. At $569 and 29.5 pounds, this bike sits on the heavier — and pricier — side of things.

Woom Explore 5

Woom’s bike, which is sold through REI, is the lightest and most expensive of the models I’m considering. It comes in pink and blue—I dig its two-tone look—and has an 8-speed shifter and hydraulic disc brakes, though, annoyingly, it doesn't include a kickstand or reflectors. I feel like those should be standard with any kid’s bike. Still, this looks to be a solidly built bike with good geometry.

So, which bike should I pick for my kid? Am I making a mistake in not going for a model with 24-inch wheels? Take the poll and leave a comment below. What bike did you get for your kid, and do they like it?

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The On Cloudboom Volt first caught my eye at The Running Event in Texas 2025, where brands preview their launches for the following year.

Mostly, that was because it looks fantastic — the light blue color I tested might be the best-looking shoe I’ve tried this year, which is always a plus. However, it was also more affordable than On’s other racing shoes, and looked an intriguing option thanks to the combo of a plate and On’s bouncy Helion HF midsole foam.

By the time I tested the shoe, however, the On Cloudboom Strike 2 had somewhat stolen the Volt’s thunder as one of the best carbon plate running shoes, and the Volt simply isn’t as good a racer as the Strike 2 in my opinion.

However, the Volt is cheaper, and in my testing it emerged as a strong plated option for fast training in particular. I wouldn’t mark it as a must-buy, but I did enjoy all my runs in the On Cloudboom Volt and if you spy it in a sale it might be a worthy addition to your running shoe rotation.

On Cloudboom Volt review: Price and availability

The On Cloudboom Volt launched in February 2026 and costs $200 in the U.S. and £190 in the U.K., making it more affordable than On’s top racing shoe, the On Cloudboom Strike 2 ($250/£230).

It’s cheap compared to most carbon racers, but the price is more in line with other fast training shoes with plates, which is where I’d position the Volt myself.

On Cloudboom Volt review: Design and fit

The On Cloudboom Volt is currently available in four colors, including the light blue Celeste shoe I tested, which is just gorgeous.

I found that it fit well in my normal running shoe size. It’s a bit tighter around the toes than On’s cushioned sneakers in the same size, but that’s normal for a speed-focused shoe, and I didn’t have any trouble with the upper rubbing during my runs.

The Volt has a 5mm drop and weighs 7.8oz in my US men’s size 9.5. It’s light, but not as light as most top racing shoes, which are usually under 7oz in my size.

Upper

The Cloudboom Volt has a lightweight mesh upper with just enough padding around the collar to be comfortable without adding too much bulk to the shoe.

I had no complaints with the upper during my testing. It was breathable enough and held my foot securely during fast runs.

Midsole

The Cloudboom Volt uses two layers of On’s PEBA-based Helion HF foam, which is also used in the brand’s top racers and the On Cloudmonster 3 Hyper LS.

However, the version of Helion HF used here is significantly firmer than on other shoes, including the Cloudboom Strike 2. It’s not as squishy and bouncy as a result, but it still delivers a good level of energy return in my runs.

A carbon-infused plate runs through the midsole between these two layers of foam, and the Volt has a mild rocker shape to aid in pushing you onto your forefoot.

Outsole

Fast training and racing shoes generally have minimal outsoles to reduce weight, so the extensive rubber coverage on the Cloudboom Volt is a pleasant surprise.

It will boost the shoe’s durability if used for a lot of training, and it grips well on wet roads. I also felt comfortable taking it onto light trails at times, knowing the rubber would protect the softer midsole foam.

On Cloudboom Volt review: Running performance

I did a variety of runs in the Cloudboom Volt, from easy daily training to fast workouts doing short and long reps. I also used it for both runs on a double-workout day, racing up to about 20 miles in the shoe that day.

I’ve tested several On shoes that use the Helion HF midsole, and it was a surprise to feel how firm the Cloudboom Volt was in comparison. However, I still found it comfortable enough for longer workouts, and the firmer feel helped to produce a fast transition from heel to toe.

It’s not the most rockered, bouncy or propulsive shoe, but the Cloudboom Volt is nimble and pushes you onto your toes during fast runs. It could be a good option for those who don’t like the exaggerated rides of highly rockered or squishy shoes, as a result, because the Volt has quite a traditional, natural ride for a modern speed shoe.

I also found it fairly stable and was happy running at easy paces in the shoe, which is not always the case with high-stack plated shoes.

There are certainly significant caveats to the Volt’s performance, though. It’s not as light as you’d expect for a plated shoe aimed at shorter events, and when it comes to my fastest training runs and races, I prefer a more efficient, aggressive ride.

Should you buy the On Cloudboom Volt?

The On Cloudboom Volt might not top any "best of" lists this year, but it’s a shoe that impressed me and one I enjoyed running in, and that’s not just because I’m obsessed with its looks.

It’s an accomplished fast training shoe, and I think it will drop in price during On’s sales. It’s available for around $150, rather than its $200 MSRP; it’s an option worth considering if you like a firmer ride in your speed shoe.

There are excellent fast training shoes available for less, though, notably the Adidas Adizero Evo SL, which is one of the best value sneakers on the market, or the Dynafish Xiaonian.

I’d also consider the New Balance SC Rebel v1 as a springier option with a plate, though it’s as expensive as the Volt.

For race day, I prefer the more aggressive, lightweight design of shoes like the Puma Fast-R Nitro Elite 3 or Asics Metaspeed Sky Tokyo, and the On Cloudboom Strike 2 would be worth upgrading to as well if you’re in pursuit of PRs.

With summer almost behind us, we're staring down some cold months ahead. Scrambling for a jacket last minute can be a costly mistake, which is why I had to shout out The North Face's sale going on right now. The North Face is taking up to 50% off jackets right now, with hybrid jackets, fleece layers, and technical outerwear across men’s, women’s, and kids’ collections all seeing the same markdown.

It's the perfect time to stock up on all your cold-weather essentials to get ready for the upcoming season. The North Face isn't the only one slashing prices; retailers like Amazon and REI are knocking up to 50% off select styles as well. From jackets and parkas to pants and backpacks, The North Face has plenty of great deals to help you gear up for back-to-school season and beyond. I’ve rounded up my favorite finds from the sale, so keep reading to see which North Face deals are worth grabbing.

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• The North Face Aphrodite 2.0 Capri (Women's): was $70 now $49
• The North Face Sunriser Hoodie (Men's): was $80 now $56
• The North Face Osito Lux Jacket (Women's): was $130 now $65
• The North Face Basin Pants (Men's): was $100 now $59
• The North Face Extreme Pile 2 Full-Zip Jacket (Women's): was $160 now $95

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I’ve been running for just over 10 years and consider myself very fortunate to have taken up the sport when I did, because running shoes have never been better.

The most high-profile area of this is carbon plate running shoes, which have proved controversial in aiding rapid improvements in world records for elites and personal records for amateurs.

However, there’s no controversy over the advances in shoe design that have led to brilliant training shoes that everyone can enjoy.

Right now, the best running shoes are lighter, bouncier and just flat-out more fun than shoes were when I started the sport, and that’s mostly down to what’s going on in their midsoles — the part of the shoe between the sockliner and the outsole on a sneaker.

To find out more about advancements in midsole tech and performance, I spoke to Damion Perry, Senior Product Line Manager at Puma Running.

Why is the midsole so important on a running shoe?

Uppers and outsoles are important, but the key to running shoe performance is the foam in the midsole, which serves two purposes, according to Perry.

“One is to absorb the impact of you landing on the ground,” says Perry, “and the second is to return energy for you to feel that sense of lift and bounce.”

Finding a material that does both those jobs effectively is the tricky part.

“You have something soft like sand which absorbs a lot of impact very well,” says Perry. “Then you have something like a trampoline, which provides an extraordinary amount of energy return.

“In a running shoe, you're trying to use a material that effectively absorbs those forces and then gives them back to you as much as it can. That’s the midsole, and we use foam to do that.”

Why have midsoles improved so much in recent years?

When I started, running shoes were a lot better at absorbing energy than they were at giving it back, but foams have improved dramatically in recent years, and a lot of that comes down to using supercritical foams.

“Previously, foams were injection-moulded or compression-moulded,” says Perry. “Plastic-based materials that are poured into the shape of a sole.

“Inherently, with that, they’re quite dense materials. They provide some level of cushioning, but not at the level of what we're seeing today from using the supercritical foaming process.”

Supercritical foams are created by infusing foams with a gas (usually nitrogen) using a high-pressure, heated chamber called an autoclave. This creates air within the cell structure of the foams, making them lighter and less dense than older foams.

“You can use a lot of different raw materials for it,” says Perry, “but the process of supercritical foaming is what's created this drastically new underfoot feel. Materials that compress feel really airy and bouncy and absorb those forces. It allows for a better cushioning experience.”

What are the differences between the foams you get in midsoles?

This supercritical process is used with all kinds of foam used in running shoes. EVA was the main material used for a long time, before springier modern materials like PEBA and now aliphatic TPU became more popular.

Brands still use a variety of foams in their line-ups, though, because each has properties that make it attractive to certain consumers, including EVA.

“Everyone's running experience or use of running shoes is quite different, right?” says Perry. “There's a difference between clicking off three- or four-minute Ks [five- or six-minute miles] and walking.

“If you need something that feels supportive and secure and familiar underfoot, something like EVA is a great solution for that. But if you want a PR in the 5K, you get this foam [aliphatic TPU] that has an extremely high amount of energy return, and mix that with the modern geometries and plates that allow it to be harnessed in its maximized way, there's a clear preference and purpose for that.”

Right now, the market is certainly skewing toward foams like PEBA and aliphatic TPU that deliver high levels of energy return, but when picking your running shoe, it’s not just about the foam used; it’s also about how the brand uses it.

What is shoe ‘geometry’ and why does it matter?

If you look at a shelf of running shoes, you’ll quickly notice that they don’t all have the same shape. Some are much more rockered than others, with a curved sole that rolls you forward, and they also differ in width, stack height and drop — how much higher the heel stack height is compared with the forefoot stack height.

This is the geometry of the shoe, and it has a huge effect on the ride feel of a shoe, regardless of the foam used. Speaking of foams, those can also differ hugely in feel even if they’re made from the same material.

“There are so many things that can be tweaked to create a particular experience that we on the brand side are trying to curate,” says Perry. “This is a daily trainer, this is a racer, this is a super trainer, this is a recovery shoe. We might be able to use the same ingredients, but there are things that we can toy with.

“At the foam level, density is one — just because something is made of aliphatic TPU does not mean it's going to feel exactly the same in every single shoe, because we can change the density.

“We make decisions on geometry, and we make decisions on density to curate an experience that we want you to have.”

The differences in foam can be drastic even if brands use the same name across different shoes, like Puma’s Nitro Elite material or Nike’s ZoomX. You can’t just go by the label — it’s important to look at what the shoe is designed to do.

Cushioned shoes for daily training will generally have more stable, less springy foams in the midsole to protect your body when racking up a lot of mileage, while racing shoes use the most energetic materials possible to try and help you get faster and more efficient, and those foams are often used in tandem with a carbon plate to boost those benefits.

One of the things I love most about testing running shoes is that there is no one best foam or shoe geometry — we all like different things, and experimenting with a mix of shoes is always a good idea where possible.

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

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As a trainer who exercises four to five times per week, I like to think I have pretty strong shoulders. A visit to my physio later, and I'm sadly humbled.

Having coped with under-firing muscles in my left shoulder for years, developing niggles, pain and weaknesses along the way, I knew it was time to put the work in if I really wanted to fix it. Sadly, no amount of overcompensation with presses, rows, or Pilates and yoga would help me avoid the (let's face it) pretty tedious but necessary strength and mobility exercises required to make my shoulder better.

Charlie Brahmbhatt, physiotherapist and co-founder of Arlen Health, told me to start with three exercises repeated several times a week at low intensity and high reps. The idea is to get the deeper, stabilizer muscles firing up around my shoulders to prevent the bigger, dominant ones from taking over the work (think the lats and pectorals, for example).

These three moves are game-changers, and I want to share them with you, along with some of the benefits. I use stretchy resistance bands and a set of light dumbbells, but all of them can be performed using your bodyweight.

3 shoulder exercises for strength and stability

Before we get stuck in, these three exercises have been specifically prescribed to me under the care and guidance of a physiotherapist and based on my individual shoulder condition.

I strongly advise seeking medical assistance, visiting your physician, or booking an appointment with a physical therapist before starting any exercise regimen or recovery program.

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

• Scapula push-ups, 8 reps, 10-second hold, 2 sets:
  • Start on your hands and knees with your shoulders directly over your wrists and your hips stacked over your knees. Lightly engage your core and push away with your hands to broaden through your upper back.
  • Gently draw your shoulders down away from your ears. Keeping your arms straight, perform a push-up without bending your elbows, lowering your chest toward the ground and squeezing your shoulder blades together. \
  • Press up and away to separate the shoulder blades again, holding the position at the top. Progression: perform from a push-up position (no knees) or practice extending one arm in front of you at a time while pushing through the grounded hand. Try holding for 5-10 seconds.

• Prone arm raises, 2x12-15 reps/ 3x18:
  • Lie on your stomach with your forehead resting on your right forearm, hips square and thighs and tops of the feet resting on a mat beneath you.
  • Extend your left arm by your side, palm up or down. Roll your shoulders back and down away from your ears and lift your shoulders slightly off the mat, knitting the shoulder blades together. With control (at least 3 seconds), lift your left arm into the air, pause at the top, then lower it again.
  • Repeat on the other side, moving slowly. Progression: hold a light weight in your hand.

• Internal rotations, 2x12-15 reps:
  • Tie a rehab band to something sturdy behind you just above shoulder height. Start in a half-kneeling position facing away from your anchor point with your right leg forward, knee bent, foot planted.
  • Grip the band in your left hand and raise your arm, elbow bent, to 90 degrees, as if performing a shoulder press. Clench your fist. Position your left elbow slightly in front of the shoulder at shoulder height. Check for a straight line from fist to elbow.
  • Slowly lower your left fist forward until roughly aligned with your elbow, or slightly lower. Pause, then control the movement up again. Remember to switch sides.
  • Progression: try a thicker band or move further from the anchor point. Position your right thumb and middle finger around the left pec and armpit to ensure your back and chest don't take over.

Why I love these exercises: Personal trainer verdict

I encourage clients to work on mobility and strength several times a week, as this helps train the lesser-known stabilizing muscles in the body, as well as those aesthetically pleasing, powerful muscle groups, like the glutes, lats, chest and quads.

Think of your stabilization work as strengthening the muscles that support and assist you in doing the sports and exercises you enjoy. Without them, injuries, pain and a spendy visit to your physical therapist could be waiting.

Sadly, many of us won't even realize we have muscular imbalances or weaknesses from underfiring and overcompensation until we feel the little aches and pains set in. Ideally, we want to strengthen and activate these weaker areas preventively rather than being reactive. A hard lesson I've had to learn with my shoulders.

These exercises work one side of the body at a time, known as unilateral training, allowing you to focus on your dominant and non-dominant sides without your stronger side taking over. That said, muscles such as your pectorals and lats can take over even when working unilaterally, so try not to compensate elsewhere; when fatigue sets in, "you're done," Charlie says.

Charlie asks me to use light weights and bands to maximize range of motion and control, ensuring the correct muscle groups switch on and work at those top rep ranges for better endurance while still working through resistance.

Each strengthening exercise is also low-impact on your joints, meaning it's suitable for the shoulder joints and the rotator cuff muscles surrounding the scapulae.

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

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Back in 2024, not satisfied with sippy cups and coolboxes, outdoor gear manufacturer Yeti purchased Mystery Ranch, a well-established maker of load-bearing backpacks for the hunting, fire and tactical markets. One of the first fruits of that acquisition is the Yeti Skala hiking pack. Bearing many similarities to some of Mystery Ranch’s packs (only less ‘tactical’ and more lifestyle-y), the Skala range is designed for hikers needing packs for single- or multi-day hikes.

I’ve been using the Skala 32L day pack and the 50L multi-day pack for several months now. I’ve hiked with them, camped with them, travelled with them, flown with them, and even commuted with them. And I’m a huge fan. From the effortless weight distribution to the high levels of adjustability and capacious storage compartment, the Skala is an excellent choice for outdoorsing.

The Skala isn’t totally perfect: it’s kinda pricey and I wish it came with a cover given the bag itself isn’t fully waterproofed. But if you’re in the market for a new pack, I’d still highly recommend this one. Find out more in my full Yeti Skala review.

Yeti Skala review: Specs

Yeti Skala review: Price & availability

The Skala starts at $300 for the 32L day pack, rising to: $325 for the 40L; $375 for the 50L; and $400 for the 60L. This is fairly pricey given you can pick up a 65L North Face Terra 65 for $210 or a 65L Osprey Rook for $196 at the time of writing.

Both the Terra and Rook offer equivalent features to the Skala, while the Rook also comes with a waterproof cover. The Skala, meanwhile, offers an incredible amount of adjustability and customization. While pricey, I don’t think the MSRP is totally beyond the pale either, and if you’re a keen hiker then the Skala’s sheer level of adjustability (and therefore comfort) may happily justify the extra spend.

Each Skala variant is available in men’s and women’s variants, and in either S/M L/XL, to suit different body shapes. The packs are available in gray, blue and a seasonal color — venom green (men’s) and hot bloom pink (women’s) at the time of writing.

Yeti Skala review: Design & storage

The Skala boasts a huge number of design features intended for ease of use on the trail. The Y-shaped zipper — featured on some Mystery Ranch backpacks — is one of my favorite features. It makes the backpack easy to pack, but also makes it way quicker and less disruptive to find something at the bottom of the bag.

There are two drink pockets at the sides which use stretchy material to accommodate both small and large bottles. On the 50L and 60L packs, the side drink pockets are dual access, so you can slide a bottle in from the top or side — the latter is a lot easier to reach while walking.

All sizes have frontal pockets using the same stretchy material. On the 32L and 40L packs these pockets are primarily for general storage, although on the two larger packs they’re big enough to accommodate water bottles, too — on my 50L pack, I was able to fit a 1.2L Thermos flask, a 1.4L Nalgene and a 1L Nalgene in the front and side pockets, with a front pocket spare for a fourth bottle if I wanted. There’s a water bladder pouch inside, just like the North Face Terra and Osprey Rook, but no opening for running a tube outside the bag.

The Skala’s main compartment is extremely spacious, as it’s literally just an open storage bin. When you need to really fill the bag, adjustable straps on the side let the pack expand a little. You can then use the same straps to compress the bag back down — I found this useful when I flew with the Skala and needed to ensure it fit in the plane’s overhead compartments.

I tended to use the 32L pack for most trips, including short camps, hiking and travelling — it fit enough clothes and essentials for several days. For longer camps where I needed to pack cooking gear and sleeping stuff, the 50L was also plenty spacious for 2-3 days, and I’m not a light packer, so I’m sure you could stretch that further.

Unfortunately, there’s no real compartment division save a small pouch at the back, so everything will just be floating around in the pack, but that’s only an issue when using the day packs half full with fragile items in there, like laptops and cameras. This is normal for hiking backpacks.

There’s a spacious top pocket and two waistband pockets, which I found very useful for storing my quick-access items — sun cream, cleansing wipes, my passport, etc. The two larger sizes also have a sleeping bag pouch at the base, allowing you to fit a bag inside the pack. There are also webbing straps underneath for bigger bags or your sleeping mat.

The webbing above the front and side pockets is also very useful for carrying and fastening larger items, like tripods, poles, or snow picks. I made use of this to carry my Insta360 X6’s heavy duty selfie stick when out testing the camera for my review.

The Skala is water resistant but not waterproof. No waterproof cover is included, unlike the Osprey Rook. The 50L and 60L have an extra internal cover under the main opening for increased water and snow resistance. But if you’re going to be hiking in wet weather, I’d recommend taking a bag cover or packing your items in dry bags inside the Skala.

Most of the pack’s outer is made of water-resistant polyethylene, although the lid and base use reinforced TPU nylon for extra durability. My 32L Skala has taken the heaviest use, as I’ve used it for commuting. Although the base is scuffed, it’s showing no signs of serious wear.

Yeti Skala review: Comfort & performance

Almost every aspect of the Skala can be adjusted to fit precisely to your body. There’s a sternum strap which is adjustable up and down on both sides to help you best fit your chest. The yoke and frame are also adjustable so you can tailor the height of the pack perfectly relative to your neck and shoulders. There’s an adjustable waist strap, and straps all over the bag to tighten or loosen individual elements as required.

The result is a wonderfully comfortable backpack. When adjusted properly, the weight is distributed very effectively from your back and shoulders and channeled to your chest and waist, although primarily the latter. That means you can carry more for longer, as your hips are bearing most of the load. Walking and hiking up hills, even with the loaded 50L pack, was a cinch.

I also travelled with the 32L completely full on several occasions — it was often extremely heavy as they were partly stuffed with cameras, my laptop and other tech. The frame channeled all the weight down to my chest and hips, so I experienced no back or shoulder pain while walking. I also loved that the 32L, even when full, was still compact enough to go into overhead cabin storage on a flight to Copenhagen for a press trip.

I also commuted to work on my motorcycle using the 32L day pack. Believe me, on a motorcycle where you’re sat leaning forward, most backpacks start to hurt in under an hour. In fact, with my normal North Face day pack, I can feel circulation getting cut in my arms and hands after just 20 minutes. With the Skala’s phenomenal weight distribution, I’ve been able to ride with no issues whatsoever. I’d even consider using the Skala on short motorcycle tours — any fellow bikers will know that’s high praise indeed.

The Skala’s back and shoulder padding is extremely thick and comfortable, but also breathable. I like that Yeti has designed it to reduce contact, too. No matter how breathable, padding that touches your back always gets hot after a while. Naturally, you can adjust the padding height to find the best fit for you.

Yeti Skala review: Verdict

Admittedly, the Yeti Skala isn’t perfect. It’s pricier than rivals, and I really wish it came with either better waterproofing credentials or a cover. But the Skala has still become my go-to backpack, not just for hikes and camping, but literally everything. The 32L day pack in particular is ideal for everything from commutes to day trips and even multi-day vacations.

What makes this backpack so great are the weight-distributing features and supremely high level of adjustability. These let the Skala effectively spread almost the entire load of the pack to your hips, so you barely feel the weight on your back. Combined with the excellent build quality and ample storage, the Skala is going to be my workhorse for years to come — or rather, it's going to make me the workhorse!