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

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

Garmin Cirqa: Cheat sheet

• Price: $199/£179, subscription optional
• Design: Lightweight, screen-free fitness-tracking band
• Key features: Basic health and fitness tracking insights, including 24/7 heart rate tracking, Sp02, nightly sleep reports, women's health tracking
• Battery life: Up to 10 days
• Launch date: July 24, 2026

Garmin Cirqa: price and availability

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

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

Garmin Cirqa: Design

The Garmin Cirqa looks a whole lot like the Whoop 5.0, a design choice I can only assume was intentional. Users can choose between four band colors, including black, French grey, berry, and navy.

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

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

Garmin Cirqa: Health and fitness

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

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

Garmin Cirqa: Battery

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

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

Garmin Cirqa vs Whoop vs Fitbit Air

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

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

Stay tuned for my full Garmin Cirqa review.

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Even here in Britain, curtsying has largely gone the same way as bowing and tugging the forelock, which is to say you don’t see it happen all that often, though that perhaps speaks more to the circles I run in than wider trends.

However, even though I rarely have the opportunity or inclination to show respect to my social betters, I have been doing a lot of curtsying of late, because the curtsy lunge has become a fixture in my leg workouts.

It’s fully replaced the regular reverse lunge, in fact, because I find the curtsy lunge brings unique benefits you don’t get from the standard move, in particular, providing more of a challenge to the hips and my core stability.

How to do the curtsy lunge

You can do the curtsy lunge without any equipment, and it’s probably wise to start by doing the move using your bodyweight only, but it’s also easy to incorporate any kind of free weight to make the exercise harder.

1. Stand with your feet shoulder-width apart.
2. Step your left foot back and behind your right leg and bend both knees to lower into a lunge, keeping your torso upright.
3. Lower until your right thigh is parallel to the floor, keeping your core engaged to maintain your balance.
4. Push through your right foot to drive back up to a standing position.
5. You can alternate reps on each leg, or do them all on one side before switching.

Throughout the move, keep both feet pointing forwards and keep your hips square and facing forward, rather than twisting when you step back into the curtsy lunge.

If you’re struggling to maintain your balance, make sure that you’re not stepping too far out to the side with your back foot. If you feel like you're getting knee pain from the move, stop and get your form checked out by a trainer.

To add weight, you can hold a dumbbell or kettlebell in each hand by your sides, or one weight in both hands in front of your chest. I use a single 33lb dumbbell myself and do eight reps on each side during my workouts.

Why I prefer the curtsy lunge to the reverse lunge

Despite the fact that almost all of my strength training is geared toward supporting my main sport of running, I’ve never really been a fan of lunges.

While I include squats, deadlifts and calf raises in most of my workouts, lunges were never a move I really enjoyed or found very effective until I started doing the curtsy lunge.

It focuses on similar areas to the standard reverse lunge, like your quads, glutes and hamstrings, but puts more focus on the outer glutes and hamstrings and really engages the hip adductors — muscles on the insides of your thighs.

This focus on the hips and glutes is valuable for me as they are areas I’m also looking to strengthen during marathon training, and the lateral movement in the exercises is also useful, because it takes me out of the forward-back, up-down planes of movement I spend most of my time in during runs and workouts.

I’m also a big fan of the extra challenge the curtsy lunge provides for my core stability, because holding the torso upright and maintaining balance while stepping back and out to the side is difficult, especially when holding a weight by my chest.

There’s no magic to the move, but it’s definitely one that I think provides a lot of bang for my buck during workouts, and as someone keen to get a lot from a few short strength sessions each week, the curtsy lunge is a great move to have in my routine.

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

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It's not often I share the secrets to my dad's training regimen, but you need to know about this one. My dad is 72, and I've been training him for roughly six years now; we progress and mix up his plan every few months, and here and there, I like to share some of his favorite strength exercises with readers.

This one requires a set of the best adjustable dumbbells or hex dumbbells if you prefer your weights less bulky. You could substitute kettlebells or heavy water bottles instead. You'll also need an unstable surface like a Bosu trainer, which is affordable online, but can be replaced by wobble boards or similar.

This exercise will improve your balance and stability while building strength in your lower body, and it doesn't take much weight to really challenge your body, especially your glutes, quads, hamstrings and core. Here's how to do it, plus the benefits.

Watch: Dumbbell Bosu deadlift

It's never too late to start lifting weights and build resistance training into your program. Later in life, you need strong bones, muscles and ligaments more than ever, as lean muscle mass, strength and balance begin to decline naturally.

I encourage clients to work on mobility and strength rather than relying solely on cardio or stretching. The more you can build some lifting into your routine, even if it's just with your bodyweight, the better you prepare your body for those later years.

I can tell you that my dad (a keen runner and gardener all his life) looks like a different person when he moves now, and he only really started strength training in his late 60s. Start by trying this exercise!

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

How:

• Stand on a balance trainer with your feet hip-width apart, holding a weight in each hand using a neutral grip
• Engage your core, maintain a soft bend in your knees, then send your hips back and lower the weights toward the ground, keeping your back straight and chest proud
• The weights should track close to your body at all times. Pause at the bottom and keep your shoulders pulled back and down, gaze slightly ahead
• Drive up through your legs and core to stand, fully extending your knees and hips.

What are the benefits?

I demonstrate above using blocks, but it works best if you give your body more instability. To start with, use just your bodyweight, then add weights when you feel comfortable. As you get stronger and your balance improves, add more load, or try creating extra instability by balancing on one leg, called a single-leg deadlift.

Deadlifts strengthen your posterior chain, including your lower back, glutes and hamstrings, but also your core, hips, arms, and, depending on the type of deadlift, your quads. Lifting heavy will also develop your brute strength and power, especially when using a barbell loaded with plates.

Because the balance trainer creates a wobbly surface, you'll teach your body to recruit all the small stabilizer muscles to help drive movement safely while staying balanced and stable.

Not only is this a strength move, but it's a great anti-aging one, too. And when you move down to the ground and perform regular deadlifts, you'll be able to drive even more power through your legs and core.

Just remember, this exercise alone won't counteract ageing; consider checking out the "big 5" compound lifts to work all the major muscle groups in your body, not just your lower half. And keep in mind that motion is lotion, so try to consider how much movement you get throughout the day outside of dedicated exercise.

The more you move throughout the day, the better you can balance and stabilize in a more natural, functional way; the more you load your bones and muscles, the stronger they get.

Control is essential, so prioritize form over speed; to do this, slow the eccentric phase (lowering the weights) to around three to four seconds, then drive upward (the concentric phase) for one to two seconds.

Deadlifts are about as functional an exercise as you can find, as it essentially mimics picking something up off the ground using your core rather than your back.

And remember, you might not notice the progress straight away, but over time, you'll see huge benefits in how your body moves, adapts and responds.

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

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

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

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

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

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

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

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

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

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

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

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

Here’s how to do it:

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

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

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

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

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Training smarter, not harder, is the key to longevity as you age. It's a lesson that comes to most of us at some stage, but I wish someone had told me sooner.

Working your key major muscle groups several times per week can help counteract the natural loss of muscle mass and strength that occurs through the decades, but there are some muscle groups I really want you to focus on later in life, and those are your glutes, hips, legs and shoulders.

Strong glutes help stabilize your pelvis and keep your lower back safe; robust legs will allow you to stay balanced and active; mobile, active shoulders support proper posture and allow you to lift, push and pull your own weight.

You don't need to get down on the ground to do these exercises, and for most people, they're low-impact. Give these moves a go, and let me know how you get on in the comments section below.

2 moves I recommend as a personal trainer

I highly recommend Bulgarian split squats and scapula push-ups as part of a wider exercise routine. Bulgarian split squats strengthen your hips, legs and glutes, while scapula push-ups work the shoulder blades through protraction and retraction, strengthening the stabilizing muscles that support shoulder movement.

1. Scapula push-ups

During scap push-ups, you'll protract and retract the scapulae (shoulder blades). Drawing the shoulders apart is protraction, as you push your chest away from the floor, whereas retraction involves pulling the shoulder blades together and drawing the shoulders back.

You’ll start in a push-up position on your toes or knees. Keeping your arms straight, perform a push-up without bending your elbows. You could also perform this against a wall while standing.

Here's how to do scapula push-ups:

• Start in a push-up position with your shoulders stacked over your wrists and hips aligned with your shoulders. Use your knees if you prefer
• Brace your shoulders, core, glutes and quads
• Press through your hands and slightly rotate your shoulders outward to help engage your back
• Keep your arms straight, then push your chest away from the floor, pulling your shoulder blades apart
• Pause, then draw your shoulder blades together and lower your chest toward the ground
• Continue for 8-12 reps and 3-4 sets.

In life, the shoulders spend a lot of time protracted as we tend to live quite hunched over. Retraction is key to developing healthy, balanced shoulders, so this move will help you build stability and better posture. It’s also a great way to safeguard your shoulders from injury.

Aim to move slowly, as taking your time helps strengthen the mind-muscle connection and will prevent you from rushing. Try to pause and squeeze your shoulders at the top and bottom of the movement to help maximize activation.

Moving between the two positions is incredibly important for shoulder health, especially if you enjoy push-and-pull workouts for your chest and back, where both the frontal and posterior deltoids are working.

If you have winged scaps (shoulder blades that stick out) or struggle to engage your shoulders properly during movements like the row or bench press, this one is for you. If you would like to progress the exercise, wrap a resistance band just below your shoulder blades and secure it under your hands to increase resistance overall.

If you have a shoulder-related injury, any pre-existing health conditions, or injuries, or you experience pain when performing scapula push-ups, speak with a qualified personal trainer or physician first.

2. Bulgarian split squats

You should feel this mostly in your standing leg and glutes, but you could position your back leg against a wall instead of supporting it on a bench or chair; pressing into the wall activates the back leg more, and you'll feel a deep stretch down the hip flexor and quad.

The exercise is unilateral, which means focusing on one side of the body at a time; this will build balance and stability alongside strength. When you feel confident, see if you can add weight in the form of dumbbells, kettlebells, or even barbells.

Here's how to do Bulgarian split squats:

• Stand with your feet hip-width apart
• Position your right foot onto a bench or chair behind you. Square your hips to the front of the room. You can tuck the toes or position the top of the foot flat
• To begin with, place your hands on your hips. When you feel comfortable, hold a weight (more on this below)
• Hinge at the hips and lean slightly forward, keeping your spine long and chest proud
• Bend your front knee and lower toward the ground, sending your back knee toward the bench in an arcing motion
• Pause with the weight in your front leg, then drive upward to stand
• Continue for 8-10 reps per side and 3-4 sets.

By hinging forward, you'll engage your gluteal muscles more, which can turn an exercise like this from quad-dominant to glute-dominant.

For more quad focus, hold the weight in the same hand as your front leg (this means ipsilateral). For glute and core focus, hold it in the opposite hand (contralateral), as this will require your hips to stabilize. Holding two weights will allow you to load heavier.

Think about actively engaging your core by bracing your stomach and drawing your navel in while sending your breath down from your chest to your stomach.

Move with control and focus, not speed. As you lower into the split squat, arcing the back knee behind toward the bench will also allow you to reach further into your glutes and develop more of a stretch along the hip flexors. Dealer's choice!

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

Don't feel pressured to add weight. And if you struggle with any knee conditions, pain, or injuries, I strongly recommend getting guidance from a physician or physical therapist first.

While Bulgarian split squats are more of a typical "leg day" exercise, scap push-ups are more of a warm-up technique, and I wouldn't replace regular push-ups with them; instead, add them in before upper-body workouts as a drill to prepare your shoulders for movement.

I sit behind a desk for multiple hours during the day, so I find both of these exercises brilliant additions for stretching out my hips and getting my shoulders moving again.

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

As we get older, strength training becomes more important than ever when it comes to reversing the physical signs of aging. After the age of 30, you naturally lose 3-5% of your muscle mass per decade, an age-related process called sarcopenia. This dramatically accelerates once you turn 60, and the best way to slow this down or reverse it entirely is to do regular strength workouts.

Strength training doesn’t have to mean lifting heavy weights in the gym. Just using your bodyweight for resistance can help maintain and build muscle, boost your metabolism, and protect your bones from conditions like osteoporosis.

Yet if you’re returning to exercise following an extended break, or you’re a complete beginner, it can be tricky to know where to start. To find out more, I asked personal trainer Jen Rulon for some advice.

Rulon has 20 years of experience, is a 15-time Ironman finisher, and specializes in strength training for women in midlife. I asked her for five bodyweight exercises I could give my parents, who are both in their 60s. Here’s what she said.

5 bodyweight exercises to focus on in your 60s to build strength and stability

Rulon recommends starting with a warm-up to get the joints moving. This could be a quick five-minute walk, or just standing up and walking on the spot for a few minutes, pumping the arms and legs.

Then focus on doing the following bodyweight moves:

1. Bodyweight squats

The squat is an important functional movement to master after 60, as it’s a physical pattern required for everyday activities like sitting down and standing back up again.

Here’s how to do a bodyweight squat:

• Start with your feet hip-width apart.
• Bend your knees and hinge at your hips as if you’re sitting back in a chair. If you need the extra support, do this exercise in front of a chair and lower your glutes down till they touch the chair.
• Don’t let your knees track over your toes; keep your chest up and your eyegaze forward.
• Push through your feet to return to your starting position.
• To progress this exercise, add weight — holding one of the best adjustable dumbbells in front of your torso increases the intensity.

2. Wall or incline push-ups

The push-up is a great functional upper-body movement. You’ll be working your chest, wrists, forearms and shoulders.

• Stand facing a sturdy wall or counter about arm's length away.
• Place hands on the wall or edge of the counter slightly wider than shoulder-width apart.
• Bend the elbows to lower the chest toward the wall or counter.
• Pause when the chest is close to the surface, then smoothly push back up to the starting position.
• To progress this exercise, increase the distance between your feet and the wall. Alternatively, if you can, get down on the floor and do the push-ups on your knees.

3. Glute bridge

If you feel unstable in squats, the glute bridge is a fantastic way to build your lower body. You’ll be working your glutes, hamstrings, and core, but because you’ll be lying on your back, this exercise is stable and low-impact.

• Start lying on your back with your knees bent and your feet flat on the floor.
• Engage your core, thinking about sucking your belly button into your spine.
• Squeeze your glutes and lift your hips toward the ceiling. Keep lifting until your body forms a straight line from your shoulders to your knees.
• Squeeze your glutes as hard as you can at the top for a couple of seconds, slowly lowering back down to the floor.
• An easy way to progress this exercise is to add a weight, holding it with both hands across your hips.

4. Step-ups

The step-up is a single-leg movement pattern you do every single day as you climb stairs or step up onto a curb. As you’ll rarely train one leg at a time, this is a great exercise to work on any imbalances in your body and reduce your risk of falls.

• For this exercise, you’ll need a stair, sturdy step, or even the curb outside your home.
• Place your entire foot flat on the step, and if you need to, use your stairs at home and hold the handrail lightly for balance.
• Push through the heel on the step and lift your body, tapping the other foot on the step, then reverse the movement to lower back to the ground.
• To progress this exercise, increase the size of the step.

5. Modified planks

Rulon recommends doing these planks on your knees or against a wall or counter for support. The plank is a core exercise that helps protect your lower back from injury and improves your overall balance and stability.

• To do a plank on your knees, start by lying on your exercise mat face-down.
• Prop yourself up onto your elbows, ensuring your elbows are positioned directly under your shoulders and bent at a 90-degree angle.
• Keeping your knees on the mat, lift your torso and hips. There should be a straight line from your head to your knees.
• Squeeze your glutes and engage your core, thinking about sucking your belly button in towards your spine.

Aim for 10-12 reps of all of the exercises above, or a 30-second plank. Repeat the circuit a couple of times for a longer workout, and build as you get stronger.

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

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
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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'

The Hoka Clifton is one of the most popular running shoes available, rivaling the likes of the Brooks Ghost and Nike Pegasus for name recognition.

It’s also a shoe that needed a big update, in my opinion. The Hoka Clifton 10 was a solid but unremarkable daily trainer that risked falling behind rival shoes that use livelier midsole foam.

This big update arrived not in the Hoka Clifton 11, which seems very similar to the Clifton 10, but in a new addition to the line called the Hoka Clifton Pro.

The Clifton Pro is a considerable upgrade on the standard model thanks to a new midsole foam and rocker geometry, and I thoroughly enjoyed my runs in the shoe during testing thanks to its comfortable, smooth ride.

I wish this were simply the Clifton 11, though, because Hoka doesn’t need both shoes in its line-up and putting Pro in the name writes performance checks the Clifton Pro can’t cash. It rivals the best running shoes for comfort on easy, steady runs, but lacks the versatility of a super-trainer, which you might expect from a "Pro" model.

Hoka Clifton Pro review: Price and availability

The Hoka Clifton Pro launched in July 2026 and costs $165 in the U.S. and £150 in the U.K., which is $10/£10 more expensive than the Hoka Clifton 11.

It’s also a little pricier than the Asics Novablast 6, which I’d consider a key rival as one of the best cushioned daily trainers I’ve tested this year. But the Clifton Pro is cheaper than the Nike Vomero Plus, which I consider another standout option in this category.

Hoka Clifton Pro review: Design and fit

The Hoka Clifton Pro is currently available in seven colors, including the white-and-orange design I tested.

I found that it fit well in my normal running shoe size, the same size I’ve used for all Hoka shoes in the past. There are wide models of the Clifton Pro available too.

The shoe actually has the same stack height and drop as the Clifton 11. It has an 8mm drop and stands 42mm tall at the heel and 34mm at the forefoot (in a men’s US size 10).

In my US men’s size 9.5, the Clifton Pro weighs 9.5oz, which is pretty light for a highly-cushioned daily trainer like this, though it’s actually a tad heavier than the Clifton 11.

Upper

The Clifton Pro has a mesh upper that’s proved breathable enough during my testing during a heatwave here in the UK.

There’s ample padding around the heel for the shoe to fit comfortably and securely, and it didn’t feel oppressive to me during my runs.

Midsole

The main upgrade on the Clifton Pro compared with the Clifton 10 and 11 is the ProGlide+ midsole foam, which is a supercritical EVA material, as opposed to the compression-moulded EVA on the Clifton 11.

This foam makes the Clifton Pro bouncier on the run than the standard Clifton, and it also has a more aggressive rocker profile than its cheaper counterpart, which makes for a smoother ride, especially at faster paces.

While EVA foams were the standard in running shoes for a long time, it’s worth saying that most brands have moved on to livelier materials like PEBA, TPEE and aliphatic TPU even in their daily trainers.

This does make the Clifton Pro look a little outdated on paper, but in general I don’t really care too much what a midsole foam is made from myself, as long as it feels good on the run, and the Clifton Pro certainly feels good on the run.

Outsole

The Clifton Pro has a segmented outsole design, but a generous layer of the brand’s Durabrasion rubber does cover most of the bottom of the shoe.

It has gripped well for me on roads and light trail runs, though I’ve yet to test it in the wet because of how dry the weather has been near me this summer.

Hoka Clifton Pro review: Running performance

On paper, the Hoka Clifton Pro doesn’t look all that exciting. It’s not built to be a super-trainer like the Asics Superblast 3, isn’t amazingly light or plated, and uses EVA, which is almost a dirty word among running shoe geeks these days.

However, Hoka has a history of making shoes that look a bit underwhelming on paper but impress in the real world, with the excellent Hoka Mach 7 being just the latest example I’ve tested, and I’ve loved my miles in the Hoka Clifton Pro.

The new ProGlide+ midsole foam combined with Hoka’s reliable rocker geometry creates a ride that’s very smooth and enjoyable at easy paces and works well when pushing to steady or tempo speeds as well.

I found cruising in the shoe to feel almost effortless at times, and when I did a 90-minute-long run in the shoe one Sunday after a tough double workout day, it was protective and comfortable without feeling big or cumbersome, which some max-stack shoes can do when I’m really tired.

It’s not a super-trainer like the Asics Megablast, lacking the speedy feel I like to tackle my fastest workouts, but the Clifton Pro is an excellent daily trainer for your easy, steady, and long runs, and it’s good for walking as well.

Should you buy the Hoka Clifton Pro?

The Hoka Clifton Pro hits the spot as a cushioned daily trainer that’s protective, comfortable and fun to run in.

It’s one of the strongest options in this area, in my opinion, and would be a good all-rounder for runners who prioritize, or work well in rotation with, a faster shoe for workouts, which is how I’d use it.

There’s no need to have both it and the Clifton 11 in Hoka’s line-up, in my opinion, especially given how close in price the two shoes are. The Clifton Pro is an upgrade worth making to do the same job for runners, and I do wish Hoka had simply launched it as the Clifton 11 and kept the price at $155.

The Asics Novablast 6 is a stern competitor, because it’s cheaper and a little livelier at faster paces, making it a more versatile daily trainer. I’d lean towards the Asics myself to make the saving.

If you want an even springier feel on your runs and even more cushioning, the Nike Vomero Plus is a great cushioned shoe, and though it’s more expensive than the Clifton Pro, it regularly appears in sales.

Air conditioning is a sleep saviour when heatwaves have transformed your bedroom into an oven, but it could be the reason why you keep waking up at 3 a.m. This year, research has found that air conditioners can reduce indoor air quality, and now a doctor is warning that the reliance on AC can negatively impact sleep.

"Sleep is critical for recovery and repair, so anything that impairs respiratory comfort can interfere with the body's ability to fully recover overnight," says Dr Dale Christensen, Chief Science Officer for Climatic Health and Adjunct Associate Professor of Medicine at Duke University Medical Center.

But how exactly does air conditioning impair respiratory comfort? I asked Dr. Christensen to explain how AC can impact air quality and disturb your sleep. Plus, how to fix this issue in three simple steps.

Key takeaways: At a glance

• The best smart air conditioners with well-maintained filters have no negative effect on indoor air quality, but AC with neglected filters release harmful air pollutants.
• Airborne pollutants from unkept AC filters can block airwaves, leading to sleep issues such as frequent nighttime awakenings.
• The CDC says AC filters should be replaced every three months to lower harmful germs and viruses in the air and to reduce your chances of respiratory illness.
• The three simple fixes: Check and replace your AC filter every three months, increase ventilation in your bedroom, and avoid using room fragrances and products with high VOCs.

How air conditioners impact sleep

According to the United States Census Bureau, 90% of American households use air conditioning to keep them cool in the summer.

Dr. Christensen points out that air conditioning systems aren't inherently bad for indoor air quality, as long as their filters are properly maintained.

"Air conditioning systems that collect and pass warm air through regularly maintained conditioner filters have minimal effects on air quality since the filters have to allow high airflow in order for the system to cool the air," he explains.

However, as the 2026 DuraPlas Summer Cooling Report, 50% of homeowners admit they have skipped air conditioner maintenance to save money. This neglect not only affects the AC system's cooling performance, it also may lead to indoor air pollution.

"Poorly maintained HVAC systems build up dust, moisture and even mold in filters, ducts and cooling systems," warns Dr Christensen.

"This can actually add particulate matter and mold spores to the air and present an even greater risk for lung health than external air may present."

In fact, research has shown that clogged air conditioning filters can cause unfiltered dust and allergens to be recirculated right back into living spaces. According to Dr Christensen, these airborne pollutants can irritate the airways.

This irritation causes "congestion, coughing, and difficulty breathing", leading to those pesky 3 a.m. wakeups.

"Emerging research suggests that poor air quality may contribute to shorter sleep duration, more nighttime awakenings, and lower overall sleep quality," says Dr Christensen. "Even mild airway irritation can disrupt normal sleep patterns."

What other indoor air pollutants affect sleep?

However, it's not just a neglected AC system that can ruin your sleep; there are many household objects that significantly pollute indoor air and affect sleep quality.

"We usually talk about pollution in terms of traffic, factories, or wildfires, but the actual exposure people get is often a mix of small, repeated sources that add up over time, " says Ashlesa Mohapatra, a sustainability researcher and Senior Quality Engineer at ServerLIFT LLC

"At home or indoors, the biggest contributors are often the everyday things people don’t think twice about: gas stoves, candles, incense, air fresheners, and off gassing from certain materials," she adds.

Dr. Christensen agrees and says that indoor air can actually contain higher concentrations of pollutants than outdoor environments, particularly in "tightly-sealed buildings".

"Lesser known contributors include cleaning products that release volatile organic compounds (VOCs) and wood-burning fireplaces and fire pits," he says.

The health expert warns that these pollutants can interfere with our body's circadian rhythm, which regulates our sleep schedule.

"Exposure to pollutants has been associated with increased systemic inflammation and oxidative stress, which can affect the body's natural sleep-wake regulation," the doctor warns.

3 simple ways to reduce indoor air pollution for better sleep

1. Check your AC filters regularly

As mentioned above, an air conditioning system only functions properly when air filters are properly maintained.

According to the U.S. Centers for Disease Control and Prevention, AC filters should be replaced every three months to lower harmful germs or viruses in the air and reduce your chances of respiratory illness.

However, there are filters you can use to keep your home's air cleaner besides well-kept HVAC (Heating, Ventilation, and Air Conditioning) filters.

"Portable air purifiers with HEPA filters, along with regularly maintained HVAC filters, can also help capture airborne particles such as dust, pollen, and other pollutants, but make sure you have your windows closed when running them," advises Dr. Christensen.

2. Ventilate your home

There are plenty of sleep hacks that involve increasing your bedroom's ventilation, from bedroom burping to German sleep tradition lüften. As it turns out, these refreshing sleep hacks can also improve your house's air quality.

"For those who are looking to reduce their exposure to indoor pollutants a good place to start is by improving ventilation," advises Dr. Christensen.

"That means running kitchen and bathroom exhaust fans and opening windows when outdoor air quality is favorable can help remove pollutants before they build up indoors."

3. Reduce VOCs

If you're worried about indoor air pollution, Dr. Christensen says the good news is that indoor air quality is generally more manageable than outdoor air quality.

The health expert says that the best ways you can manage indoor air quality is by choosing products (such as paints, cleaning products, and furnishings, with low VOCs)

"Limiting the use of heavily fragranced products and aerosol sprays can also help lower indoor chemical exposures," he suggests.

I was speaking with my friend, a physiotherapist, the other day, and he explained how frustrated he gets when people don't do their prescribed exercises. As a coach who specializes in mobility, I share the same problem; I find clients stick to their strength or cardio programs much more than their mobility routines.

And do you know what? I completely get it. Mobility isn't sexy in the way that lifting heavy weights or running ultramarathons is. But trust me, if you don't improve mobility while you can, you may not be lifting heavy or running far in the years to come. How well you move determines how well you live in the future, and as they say: "It's better late than never."

Mobility training is my happy place; I see it make an enormous difference in people's lives, creating strong, balanced and mobile bodies. Below, I share three low-impact moves I never skip with clients. Here's why.

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

Consistent mobility routines can actually be microdosed into your week and still provide benefits for strength, control and stability. Alongside resistance training, it's your anti-aging weapon for healthier joints and active muscles.

These tried-and-tested low-impact exercises can be made more beginner-friendly or challenging, and you can work with your bodyweight or with weights.

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

• Leg sweeps: Start in a tabletop position with your shoulders over your wrists and hips over your knees. Engage your core and draw your navel in. Extend your right leg behind you and lift it into the air, toes pointing down. Only lift to hip height and avoid arching your lower back. Next, with control, sweep your leg out to the side, maintaining the height. Pause, then reverse behind you and lightly tap the toes down again. Repeat for 6-8 reps per side and 2 sets.
• Tabletop reverse flies: Start in a tabletop position. Walk your hands slightly further forward and press down through your left hand. Lift your right arm out to the side and sweep up and back, maintaining a soft bend in your elbow. Squeeze your right shoulder and pause, then lower with control. Repeat for 6-8 reps per side and 2 sets.
• Alternating Supermans: Lie on your stomach and extend your arms and legs. Rest your forehead on the mat. Lift your right arm, chest, head and left leg into the air as high as possible and squeeze your shoulders and glutes. Pause at the top, then lower with control. Repeat for 6-8 reps per side and 2 sets.

What are the benefits?

I use these moves often and mix them up to add weights, bands, or reps and sets.

Here are some benefits:

Leg sweeps improve hip mobility and engage the glutes as you first lift your leg into the air, then open your hip as your leg moves outward. If you struggle with this exercise, reduce how far you move and softly bend your knee. To make this more challenging, add a looped resistance band above your knees.

Tabletop reverse flies: The goal is to work the rear deltoids, or the rear shoulder heads, and improve upper-body range of motion. If you're working to improve posture, I recommend adding reverse flies to your routine. To make this exercise more challenging, hold a light dumbbell in your hand.

Alternating Supermans work the back of the body, known as your posterior chain. You should feel this in your back, shoulders, glutes and hamstrings. You could work both sides together, lifting your arms and legs at the same time, or focus on alternating. I often ask clients to hold light dumbbells to make this exercise more challenging.

As you get older, try to move your joints through their range of motion in a variety of patterns while loading muscles using resistance. Motion is lotion, after all.

The more you move throughout the day, the better you can balance and stabilize; the more you load your bones and muscles, the stronger they get. Joints, ligaments and fascia (in particular) respond well to low-impact movement, and you only need to practice a few moves a few times per week to see some benefits.

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

And remember, you might not notice the progress straight away, but over time, you'll see huge benefits in how your body moves, adapts and responds. Give these a try, and let us know how you get on in the comments.

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

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
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In recent years, magnesium has become a bedtime must-have, promising to help you stop waking up at 3 a.m. by preparing your body for deep, peaceful sleep. I've been taking magnesium in the evenings for a while, but lately I've been wondering if I should take melatonin instead.

Both are popular sleep supplements, but is magnesium or melatonin better for reducing 3 a.m. wake-ups? "Neither magnesium nor melatonin is a guaranteed solution, but both can be helpful in certain situations," says Dr Shelby Harris, a board-certified clinical psychologist and behavioural sleep medicine specialist.

Here I ask Dr Harris and Vanessa Rissetto, a Registered Dietician on the Vitamin Shoppe’s Wellness Council, if either melatonin or magnesium can help you sleep through the night and stop you from waking up at 3 a.m., and what the pros and cons of each are. Here's what they said...

Key takeaways: Magnesium vs melatonin at a glance

• While neither magnesium nor melatonin are guaranteed to prevent middle-of-the-night wake-ups, both are effective at helping you to sleep better.
• Magnesium can be used to reduce nighttime awakenings if your broken sleep is caused by stress, tension, or a magnesium deficiency.
• Melatonin is more effective to fall asleep faster, rather than helping you to stay asleep.
• Always speak to your doctor before taking melatonin, as it isn't suitable for everybody.
• When taking melatonin, use the lowest effective dose possible, and discuss dosage times with your sleep specialist first.

What is magnesium for sleep?

According to Rissetto, magnesium is an essential mineral involved in hundred of reactions throughout the body. One such function is promoting calmness as it supports normal muscle relaxation and healthy stress response.

"I often tell people to think of magnesium as creating the right conditions for good sleep rather than forcing you to fall asleep," shares Rissetto.

However, the registered dietician also warns that magnesium "isn’t a magic sleep supplement".

"If someone is deficient, correcting that deficiency can absolutely improve sleep quality, reduce muscle cramping, and ease restless feelings at night," she explains. "But if your magnesium status is already adequate, the effects are usually more subtle."

Dr Harris agrees, explaining that, while magnesium isn't a sleep medication, evidence shows it may help people who are deficient or experiencing stress-related insomnia "by promoting relaxation and supporting healthy sleep quality".

"Certain forms, such as magnesium glycinate, tend to be better tolerated and are commonly used for sleep," the board-certified doctor adds.

What is melatonin for sleep?

Rissetto says that one of the biggest misconceptions about melatonin is that it's nothing more than a "nightly vitamin" or a supplement.

"It's actually a hormone your brain naturally produces in response to darkness, " she clarifies.

The dietician explains that the hormone is an integral part of our body's natural sleep schedule, which is know as our circadian rhythm, sending the body and "internal signal that it's time to wind down".

"As evening approaches, melatonin levels rise, helping prepare your body for sleep, and then they decrease again in the morning," she explains.

However, both Rissetto and Dr. Harris point out that melatonin should not be seen as a sleeping pill.

"As a supplement, it works by signalling that it's time to sleep rather than acting as a sedative," Dr. Harris tells me.

Dr. Harris says that it's most effective when being used for people who are experiencing issues with their circadian rhythm, such as travellers with jet lag and shift workers.

"Though the data behind its use specifically for insomnia isn’t very strong," she warns.

Magnesium vs melatonin: Which is better for deep sleep?

Before we compare the effects that magnesium and melatonin have on disrupted sleep, both Rissetto and Dr. Harris stress the importance of identifying the underlying cause of these nighttime awakenings.

"I’d be asking bigger questions," says Rissetto. "Is the person drinking alcohol? Is menopause playing a role? Do they have sleep apnea? Is blood sugar fluctuating? Are they under chronic stress?"

"Neither magnesium nor melatonin is particularly good at preventing middle-of-the-night awakenings if there’s an underlying cause," she adds.

Magnesium: Pros and cons

For Rissetto and Dr. Harris, magnesium seems to be the clear winner when treating nighttime awakenings caused by stress, nighttime anxiety, muscle tension or magnesium deficiency.

"Magnesium may promote relaxation and improve overall sleep quality, particularly in people who are deficient," says Dr. Harris.

"Magnesium may help some people feel more relaxed, especially if low magnesium levels, muscle tension, or stress are contributing to fragmented sleep," Rissetti tells me.

"Still, the evidence for reducing nighttime awakenings is mixed," the dietician adds, referring to research that indicates further investigations are needs to clarify the relationship between magnesium and sleep.

However, magnesium is still the experts' pick when choosing between the two supplements. "For someone who’s stressed, tense, or not meeting their magnesium needs through diet, magnesium may offer more benefit," Rissetto concludes.

Melatonin: Pros and cons

While melatonin has proved to be a popular aid for helping people fall asleep fast, both Rissetto and Dr. Harris agree that it's not the best option if you want to sleep through the night without waking up at 3 a.m.

"Melatonin primarily helps people fall asleep by supporting the body's natural sleep-wake cycle," says Dr. Harris.

"For someone with jet lag or a disrupted sleep schedule, melatonin may be the better fit as it's generally more helpful for helping you fall asleep than it is for helping you stay asleep," says Rissetto.

"I generally think of melatonin as a tool, not a long-term solution. If someone is using it every night for months because they can’t sleep, that’s a sign we should be asking why they’re not sleeping in the first place," she adds.

Is taking melatonin bad for you?

A November 2025 study found that people using melatonin supplements long-term had around a 90% higher chance of heart failure over five years — causing searches for "is melatonin bad for you?" to balloon the same month.

So, is it best to avoid melatonin supplements altogether, even if they do help you to fall asleep?

"In the U.S., it’s sold as a supplement, so dosing isn’t regulated as tightly as prescription medications, and studies have found that some products contain much more — or much less — melatonin than what’s listed on the label," warns Rissetto.

If you want to try a melatonin supplements for sleep, Risetto says to choose a high quality, reputable brand and remember that more isn't always better.

"Many products contain 5, 10, or even 20 milligrams, when research suggests much smaller doses, often around 0.3 to 1 milligram, may be sufficient for many people," she advises.

Dr. Harris agrees with smaller dosing, saying that melatonin is safest when used at the "lowest effective dose".

"Try 1-3mg max an hour before bed," says Dr Harris. "If you need more than 5mg of melatonin to sleep at night, it likely isn’t the appropriate treatment for you as 5-10 mg is quite a moderate to large dose."

"Working with a sleep specialist can be useful here to figure out specific timing," says thethe board-certified doctor.

Regardless of age, we're all busy people trying to prioritize the right things at the right times: getting the kids off to school on time, eating well, sleeping enough, or shoehorning workouts into the day.

But while you might get away with being more unstructured or sporadic with your exercise routine in your teens and 20s, there comes a time when your body needs more intentional strength training without spending hours in the gym. That's because as early as your 30s, strength and muscle can begin to decline. As the years pass into your 40s, 50s and beyond, this accelerates.

I give all my older clients this advice: be consistent and intentional and work multiple muscle groups several times per week. This 8x8x8 kettlebell workout does exactly that, and this is why you're going to love it, especially if you don't have much time.

Watch: 8x8x8 kettlebell workout

I've programmed this routine to be short but effective, targeting the major muscle groups in your upper and lower body, plus your core. These are functional compound exercises (multi-muscle moves), which will focus on movements like pushing, pulling and squatting using two of the best kettlebells.

Working both sides of your body at the same time will save you time and may feel more challenging as you're loading heavier overall. If you have imbalances or a noticeably weaker side, I encourage more unilateral training (single-sided) in the future.

If you only have one kettlebell, work one side at a time and split the total reps evenly between left and right, or experiment with a number that works for you.

The workout:

• 8 reps
• 8 rounds
• 8 minutes

The moves:

• Kettlebell swings: Swings work your core, glutes, hamstrings and hips for power as you snap your hips forward and thrust the weight away from the body. It's not a squat, so keep a soft bend in the knees while hinging at the hips. As you send your hips back, imagine using your butt to close a car door behind you; as you send your hips forward, extend and squeeze your glutes and core muscles to drive the weight up to your eye line. Your arms should be pretty much weightless, powering through your torso, hips and glutes.
• Kettlebell thrusters: Thrusters combine a squat with an overhead press, working the upper and lower body together. Load one or two kettlebells at your shoulders, draw your elbows forward and engage your core, then sit deep into a squat while keeping your back straight and chest lifted. As you stand, immediately drive the weight overhead, keeping your arms close to your ears.
• Kettlebell bentover rows: Bentover rows use pulling to work your biceps and back. The hinge position will also target the posterior chain, including your hamstrings and core. Try to keep your back straight and feet hip-width apart as you hinge forward so that your chest is almost parallel to the ground. Keep a soft bend in your knees as you hold the kettlebells in a neutral grip and pull them toward your back pockets, with the elbows close to your sides at all times.

The 'why'

This workout lasts just eight minutes, but it certainly packs a punch by targeting your core for balance, power and stabilization, plus your upper and lower body. You'll push, pull and squat your way to a stronger body while keeping momentum high and improving conditioning as you race against the timer.

There's little rest, so you're going to be working almost flat out for the eight minutes, as you move through eight reps of each move and eight rounds. Essentially, you'll need to get all reps of the moves done within 60 seconds to achieve the eight rounds total.

This is about working intensely for a short burst of time, strengthening your whole body and being intentional using just three exercises to target as many muscles as possible and increase your heart rate.

You can add reps or take some away if you're struggling; if you choose to add reps, just remember that you'll start to fatigue at roughly round three, so keep some energy in the tank for those last few rounds when things naturally slow a little.

Get ready for your sweat test.

If you're new to workouts, I recommend taking it slow by removing the timer and checking your form with a personal trainer. If you have a health condition, injury, are pre or post-natal, or have any other pain or concerns, speak with a qualified medical professional before starting any new exercise regimen.

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

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As we age, exercise becomes more important than ever, as it can help slow and even reverse the natural loss of muscle mass, strength, and bone density that occurs. Starting from the age of 30, adults naturally lose 3 to 5% of their muscle mass per decade, with a process called sarcopenia. After 60, this accelerates rapidly.

Luckily, there is a way to prevent muscle loss, regardless of your age, and that is through strength training, also referred to as resistance training. You don’t need a gym membership or tonnes of fancy equipment; just using your bodyweight is enough to build muscle.

Yet if you’re a complete beginner, or you’re returning to exercise following an extended break, it can be tricky to know where to start. Below, personal trainer Dave Durell shares his top tips. Durell has been in the field for over 40 years, and specializes in strength training after 50.

As a reminder, if you’re currently working with an injury, this workout might not be the right workout for you. Always check with a qualified professional before trying something new.

5 bodyweight exercises to prioritize after 50:

1. Squats

• Stand in front of the chair, facing away from it.
• Position the feet hip-width apart. Toes should be pointed forward, chest raised, head looking forward. Tighten your core to support your back.
• Bend the knees as the hips are slowly lowered. Feel free to raise the arms out in front for balance.
• Allow the butt to gently touch the chair, but don’t sit down.
• Keep looking forward with your chest up. Drive the hips back up to return to the starting position.

2. Calf raises

• Steady yourself by lightly placing a hand on the wall in front of you at shoulder height with your elbows straight. If you have a step available, place the balls of your feet on the edge of the step.
• Keeping your back straight, point your toes, rising on your tiptoes. Squeeze the calf muscles in the top position for a second.
• Smoothly lower and repeat.
• Keep your back and knees straight throughout the exercise.

3. Modified push-ups

• Stand facing a sturdy wall or counter about arm's length away.
• Place hands on the wall or edge of the counter slightly wider than shoulder-width apart.
• Bend the elbows to lower the chest toward the wall or counter.
• Pause when the chest is close to the surface, then smoothly push back up to the starting position.
• (Adjust the difficulty of this exercise by changing the distance between the feet and the wall).

4. Wall rows

• Stand with your back against a wall, feet shoulder-width apart, arms by your sides, and elbows bent at 90 degrees.
• Slowly walk your feet away from the wall a few inches — the farther away from the wall your feet are, the harder the exercise.
• Keeping your back straight and abdominals tight, push your elbows back into the wall.
• This action should lift the back off the wall slightly. Hold this position for a few seconds, then slowly return to the starting position.
• (Adjust the difficulty of this exercise by changing the distance between the feet and the wall).

5. Abdominal crunch

• Lie on your back on a floor mat or thick towel.
• Cross your arms over your chest and lift your shoulder blades off the mat by curling your chest toward your hips. Pause; slowly lower back to the start position.

What are the benefits?

All of these exercises work the major muscle groups in the body, without any additional equipment. You’ll be targeting your lower body, upper body, and core, which can improve your overall balance and mobility, helping prevent falls.

“Start where you are,” Durell tells Tom’s Guide. “If you've never strength-trained and going to the gym scares you, start at home with 3-5 bodyweight exercises, focus on proper form and slow speed of movement, and add repetitions as you get stronger and more proficient.

“Later on you can progress by adding resistance, such as dumbbells. Stick to full-body workouts. Work out twice a week on non-consecutive days — this will provide a great muscle-building stimulus and allow plenty of recovery time.”

Check out the best adjustable dumbbells for working out at home here.

“Do some low-to-moderate intensity cardiovascular activity 2-3 additional days a week as you're able, and you're on your way!” says Durell.

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

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I test a lot of smartwatches and fitness trackers here at Tom’s Guide. I mean A LOT. If the device was released in the past three years, there’s a very good chance I’ve not only helped to review it but also tested it head-to-head against the competition.

The vast majority of name-brand wearables track heart rate, distance, and step count — assuming you're going for a walk or hike — with impressive consistency, in my experience. For example, I’ve performed dozens of walk tests where I wear a device on either wrist and manually count my steps to see which comes closer.

Not only do most modern wearables come within a few hundred steps of my actual count — an impressive accomplishment when we're talking 5,000 or more steps per walk — but most also report similar distance data, down to a few tenths of a mile, and broadly the same heart rate data, give or take a handful of beats per minute.

That said, there are three workout stats that are consistently, well... inconsistent. And it's not just wallet-friendly models that struggle; even some of the best smartwatches and best fitness trackers occasionally have hiccups tracking these metrics.

The three fitness tracking stats I trust the least

1. Elevation gain

As an avid mountain sports enthusiast and someone who enjoys urban hiking and biking in a particularly hilly part of the U.S. (Seattle, WA), inconsistent elevation tracking seriously irks me. For example, it’s not unusual for a standard midday, two-mile walk to involve several hundred feet of climb.

Unfortunately, a lot of wearables come up short when it comes to assessing upward effort.

Not only that, some popular wearables don’t even offer a metric for elevation gain in the post-workout report, like the Fitbit Inspire 3. Others, like the newer Fitbit Air — a wearable I otherwise really like — measure elevation about as accurately as a newborn shooting pool.

Even the best Apple Watch models occasionally report inaccurate climb data. From my experience, the Ultra 3 is rock-solid, but both the Series 11 and SE 3 have been known to log slightly inflated elevation stats from time to time.

For what it’s worth, the brand I’ve found most consistent with elevation tracking is Garmin, that is, assuming you purchase one of the best Garmin watches, specifically, one with an onboard barometric altimeter. The new Forerunner 70, for example, lacks one.

2. Pace

Speaking of Garmin, it’s one of the few smartwatch brands that provides two pace metrics for outdoor activities like walks, hikes, runs, and bike rides: an average moving pace and an average elapsed (total) pace.

For most of us, the former is the more valuable metric, as it ignores long pauses — like waiting at a traffic light or stopping for a sip of water — thereby providing a more accurate measure of your actual moving effort.

Unfortunately, brands like Apple and Google only offer one pace metric in their respective workout reports. And though they don’t specify which pace metric it is, it's almost always slower than the competition’s moving pace stat, suggesting both are reporting elapsed pace, the less valuable one.

3. Calories

Post-workout calorie counts are perhaps the most all over the place in my testing. For example, it’s not uncommon for one device to log one hundred or more calories burned than another after the exact same workout.

In fact, this metric tends to be so inconsistent that I mostly ignore it completely. Not only are most manufacturers opaque about how the calorie counts are even calculated in the first place, but key factors like a user's metabolism or muscle mass are rarely taken into account when generating them.

Which fitness tracking stats do you think are bupkis? Let me know in the poll below.

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• Can the $99 Fitbit Air beat the $799 Apple Watch Ultra 3 at fitness tracking? I manually counted 4,500 steps to find out
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• I ran a 5K with the Garmin Forerunner 570 vs Apple Watch Ultra 3, and although the pace data matched up perfectly across both devices, the Garmin’s exercise load metric and detailed vertical ratio analysis made it the clear winner

Running sunglasses are more than just a fashion statement — they actively protect your eyes, and unlike your regular sunglasses, they won’t bounce around your face while doing so. I’ve worn the same pair of sunglasses for the past four months, clocking over 100 miles in them, and here’s they're my go-to all year round.

The glasses in question are the Adidas Kentro sunglasses, which come in a range of different colors to suit every style. I used them for the very sunny London Marathon in April, and have been wearing them during the heatwave as I train for the Frankfurt Marathon this fall.

They stay put

As mentioned above, good running sunglasses won’t slide up and down your nose as you clock up the miles. The Adidas sunglasses have a large nose pad that keeps them firmly in place, and I’ve never had any issues with them moving, even after 26.2 miles.

Despite wrapping around your face, they never went foggy either when I stopped at traffic lights.

They stopped my squinting headaches

I hadn’t quite realised how much I squint on the run until I invested in a good pair of running sunglasses. Constant squinting against the sunlight, even if you’re wearing a running cap, can result in tension across your brow muscles. On a long training run, this persistent strain can cause a tension headache.

Running sunglasses can help filter this light and help you keep your facial muscles relaxed. Eliud Kipchoge said his secret is smiling on the run, as it keeps the body relaxed and can help you run more efficiently. While Kipchoge didn’t say anything about wearing shades, for me, blocking out the sunlight helped me stay focused on my run.

The mirrored lenses protect my eyes from the sun

Lastly, the real reason to invest in a pair of running sunglasses is to protect your eyes from UVA and UVB rays. Prolonged exposure to the sun can damage your eyes, so if you spend a lot of time outdoors, sunglasses are a must. A wrap-around lens can also block debris on trail runs, protecting your eyes from scratches.

While the mirrored lenses on my Adidas Kentro sunglasses had mixed reviews with my mates, I love them and wouldn’t be without them for summer miles.

Not for you? Check out our round-up of the best running sunglasses here. You don’t have to spend a fortune, but keeping your eyes as protected as your skin is a must, whatever you’re training for.

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Like most certified personal trainers, I have exercises that I love and a few that I loathe.

Skipping the ones I hated was excusable when I was younger (“I’ll do it next time!” “This other exercise works the same muscles!”). But now that I’ve pushed past 40, I’ve come to realize that some of my not-so-favorite moves are incredibly important for maintaining proper balance, stability, and posture.

Training for healthy aging is vital for anyone in their 30’s and 40’s. The stronger you can enter your senior years, the better protected you are against injury from serious falls and other age-related conditions.

While the three exercises below haven’t always had a solid place in my routine, they do now. If you’re 40 or over, have a set of dumbbells, and want to start training with longevity in mind, give them a try.

How to do the three exercises

Always check in with your doctor before trying any new activity. If you’re a beginner, consider meeting with a certified personal trainer before attempting these exercises. A trainer can give you guidance on good form, offer modifications if needed, and progress the exercises once you’ve gotten stronger.

In addition to dumbbells, you’ll also need a moderately heavy resistance band.

Start by doing each exercise for 1-2 sets of 8-10 reps. Once that feels easy, increase your reps to 12-15 and add another set. You can also work with heavier dumbbells and resistance bands as you build strength.

You should be able to complete between 8-15 reps with good form. If you’re unable to do 8 reps, work with a lighter weight. If you can do 15 reps without much effort, use a heavier weight.

I often do these exercises as part of a longer resistance training workout. You may choose to do the same or perform the exercises on their own.

Here’s how to do them:

1. Single-leg Romanian deadlift

• Stand tall with your feet hip-width apart.
• Hold a dumbbell in your right hand.
• Engage your core.
• Lift your right leg behind you and bring your torso parallel to the floor.
• Pause briefly.
• Squeeze your left glute and stand back up, bringing your right foot to the starting position.
• Continue for 8-15 reps, then repeat on the other side.

2. Pallof press

• Loop a resistance band around a strong anchor point, like a stair railing.
• Grab the ends of the band and step away from the anchor point until the band is taut.
• Turn and face your right.
• Bring the end of the band to your chest.
• Engage your core.
• Lengthen your arms away from your chest.
• Pause briefly.
• Bring your hands back to your chest.
• Continue for 8-15 reps, then repeat on the other side.

3. Dumbbell reverse fly

• Stand tall with your feet hip-width apart.
• Hold a dumbbell in each hand.
• Engage your core.
• Hinge your hips behind you, bend your knees slightly, and lean forward.
• Lengthen your arms and lower the dumbbells towards the floor.
• Squeeze your shoulder blades together and lift your elbows towards the ceiling, keeping them slightly bent.
• Pause briefly.
• Lower the dumbbells to the starting position.
• Continue for 8-15 reps.

Benefits of these exercises

According to the CDC, falls are the leading cause of injury for adults 65 years and older. One of the best ways to prevent falls is to build muscle and strength, maintain good posture, and enhance overall balance.

The three exercises in this routine do just that. Since the single-leg Romanian deadlift is done balancing on one foot, this move trains stabilizing muscles in the lower body, glutes, and core. The addition of a dumbbell adds resistance for your muscles to work against, which results in increased strength and muscle mass.

Pallof presses also work important core stabilizers. As you extend the band away from your body, your core must resist strong rotational forces to stay upright and neutral. This translates to improved support and control in muscles that protect the pelvis and spine.

As we age, we’re more susceptible to rounded posture and decreased upper back strength. The reverse fly targets key muscles like the rear deltoids, mid to lower traps, and rhomboids, which help keep your upper body upright, aligned, and supported. By leaning forward, your core must also engage to keep the spinal column stable.

Resistance training in general is also beneficial for the prevention and management of osteoporosis, or bone loss.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
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Can the $99 Fitbit Air beat the $799 Apple Watch Ultra 3? I manually counted 4,500 steps to find out.

Steps are, of course, just one of the many metrics these high-tech wearables keep tally of, but for this head-to-head, it’s the primary figure I’ll be using to declare a winner.

I also tracked my Fitbit Air vs Apple Watch Ultra 3 walk using the Strava app as a control for distance, climb, and pace.

Read on for the results!

Can a $99 Fitbit beat a $799 Apple Watch?

But first, if you’re thinking that this isn’t really a fair competition given the price difference between the Fitbit Air and Apple Watch Ultra 3, you’d be right! But who doesn’t love a good old-fashioned underdog showdown?

It is worth noting just a few of the key differences between these two trendy wearables before moving on to the outcome. The Fitbit Air is a discreet, screen-free health and fitness tracker with no buttons, notifications, or onboard GPS. While tracking a workout, the Air relies on a paired smartphone for location and elevation data.

The Apple Watch Ultra 3 sports a sizable, ultra-bright display and is easily one of the most high-tech, feature-packed smartwatches on the market. It boasts a dual-frequency GPS antenna and dedicated altimeter for logging outdoor adventures.

With that out of the way, here are the results of my 4,500-step walk test between the $99 Fitbit Air and the $799 Apple Watch Ultra 3.

Fitbit Air vs Apple Watch Ultra 3: Walk test results

Both wearables calculated my total steps with passable accuracy, but the Ultra 3 was closer. As a rule of thumb, I consider any step count total that's within ~150 steps of my actual count to be within a reasonable margin for error/impressive.

Strava, for what's worth, noted 4,496 total steps.

The Fitbit Air's distance measurement is a little further off from the control than the Apple Watch Ultra 3's, but not by a concerning amount.

What is a tad concerning is the fact that Google seemingly removed climb data from the post-workout report. Notably, because every other time I've logged a walking workout using the Air, the metric was there.

However, after some poking around, it appears the lack of climb data may be due to my inadvertently changing the Google Health app's location data setting on my paired phone from "always" to "while using the app" via an ill-timed pop-up.

Then again, I had the app open for the duration of my test, and it managed to pull all the other usual location-based metrics, so I'm not 100% convinced this caused the hiccup.

Coincidentally, as noted in my Fitbit Air vs Pixel Watch 4 and Fitbit Air vs Apple Watch 11 walk tests, accurate elevation tracking isn't exactly the Air's strong suit. Whether inconsistent or missing entirely, I'm hopeful this is something Google irons out with future firmware.

Moving on, the Fitbit Air noted a slower pace than the competition, which is a bit strange, given it measured less distance than Strava and the Ultra 3. More reassuringly, heart rate and calorie data from the Fitbit and Apple Watch pretty much align for this hilly, ~42-minute walk.

Fitbit Air vs Apple Watch Ultra 3: Winner

When pondering whether the $99 Fitbit Air can keep up with the $799 Apple Watch Ultra 3 at reliably tracking an outdoor workout, the answer is, well, not quite. The Apple Watch Ultra 3 proved more precise across the board, not just at tracking total steps, but pace and climb, too.

When it comes to the Fitbit Air, even though it didn't log my workout as accurately as its pricier rival, the results were still in the ballpark (missing elevation data aside). For most folks, myself included, that's more than good enough for my exercise logging needs.

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Earlier this year, Garmin CEO Cliff Pemble tipped that 2026 was set to be a big year for its outdoor division, which would be “driven by a significant number of new product introductions” likely to land in the second half of the year.

One of those new products is expected to be the Garmin Fenix 9. Garmin’s flagship watch is refreshed each year and will probably be the most eye-catching launch to come this year.

However, I’m just as excited by the idea of a successor to the Garmin Enduro 3. This is another adventure watch that sits in Garmin’s outdoor division, and since the Enduro 3 came out in 2024, the line is due for an update this year.

While the Fenix line has long been the best Garmin watch for adventurous athletes who spend a lot of time in the wilderness, there are a couple of reasons I think the Enduro 4 might be the watch to beat in this area by the end of 2026.

The Enduro has the battery life to beat

Across the Garmin line-up, battery life is generally getting shorter with the brand’s latest models, as brighter and brighter AMOLED displays become the norm.

For the most part, I’m not against this move myself — I can charge my watch easily most days, Garmins still last way longer than smartwatches, and I like a bright display.

However, when it comes to spending days or weeks in the great outdoors, you want a long-lasting watch, and the Enduro is the best Garmin option on this front.

The Enduro 3 lasted me around 18 days on a charge even with heavy use, running every day, and it can last up to 90 days in sunny conditions thanks to its solar panels and power-saving memory-in-pixel display.

In contrast, the 47mm Garmin Fenix 8 Pro AMOLED lasts me more like four or five days with similar use, and even the 51mm watch can last a maximum of 27 days, or 15 days if the screen is always-on.

If the Garmin Enduro 4 can maintain the long battery life of its predecessor, or even exceed it, it’s almost certain to outlast the forthcoming Fenix 9.

Garmin’s satellite connectivity could come to the Enduro 4

The biggest update Garmin brought to the Fenix 8 Pro compared with the Fenix 8 was LTE and satellite connectivity, which allows you to stay in touch even when you're without your phone or when you're off the grid entirely.

This feature is likely to start spreading to other Garmin watches in the coming years, and the obvious place to start would be the adventure-focused Enduro line.

It’s a watch built to handle long expeditions in the wilderness, so satellite connectivity to send SOS messages and the like would be a natural addition to the Enduro 4.

MIP fans might only have the Enduro option

The Garmin Fenix 8 was the first Fenix to offer both MIP and AMOLED options — previously the AMOLED watches fell under the Epix barrier.

However, the Garmin Fenix 8 Pro series dropped the MIP option and added an innovative Fenix 8 Pro MicroLED to the lineup.

This MicroLED tech is very impressive, but MIP watches still have a dedicated fanbase that loves the long battery life they offer when always-on, and their excellent visibility in bright sunlight.

There’s no guarantee the Fenix 9 series will have a MIP option, so the Enduro 4 could become the go-to option for those who want a top Garmin with this display.

It’s notable that thus far it’s only MIP Garmins that have offered solar panels on the face, which extends the battery life even further, so that could be another plus to the Enduro 4.

Of course, Garmin could choose to make the Enduro 4 an AMOLED watch as well — there are some incredibly long-lasting AMOLED watches now, like the Suunto Vertical 2 — but that would bring it too close to the Fenix line in my opinion.

The Enduro is now cheaper than the Fenix

The Enduro line was initially more expensive than the Fenix line, but the Enduro 3 was cheaper than the Enduro 2 and fell well below the prices of the Fenix 8 and Fenix 8 Pro.

Given it’s a titanium watch with a sapphire display and most of Garmin’s top features, including offline maps, it was a bit of a bargain for those who didn’t want an AMOLED display.

If this price hierarchy continues with any new models launched in 2026, the new Enduro could offer better value to people seeking a resilient, long-lasting adventure watch.

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Sit-ups and Russian twists still feature in many core workouts because they're known to target your abs and obliques, muscle groups that help create the rippling muscle definition you can see, alongside a low body fat percentage.

However, low back pain is common when performing these moves, whether due to a lack of core engagement, form, injury, or body mechanics. In other words, they're not for everyone, and that's okay, because there are plenty more fish (or abs exercises) in the sea.

If you're looking for some of the best low-impact exercises for your spine, I can help. You'll want to focus on strengthening your core as a whole, especially your deep core muscles, which are responsible for stability — and placing your body in positions that won't aggravate your back.

Here's what to do, from me (a personal trainer) to you.

If you are currently working with pain, an injury, or any health condition, I advise speaking with a qualified medical professional before starting any new exercises or workout programs. I'm not a qualified physical therapist and cannot diagnose a health condition.

How to do plank knee tucks

Plank knee tucks look a bit like mountain climbers, except you'll hold the position instead of moving your knees forward and backward.

This is about switching on as many muscles as possible to help you defy gravity and resist rotation, as you draw your knee high and forward toward your chest while pushing through your hands and doming your upper back.

It doesn't take long to feel the burn, and I love this exercise for its simplicity.

You'll find many yoga and Pilates teachers using variations of this exercise, but it's been around in the fitness industry in its many forms for a long, long time.

It targets the aforementioned "deep core" by engaging muscles like the internal obliques and transverse abdominis; to a degree, your quads and hip flexors are also working as you hold your bent knee in the air, along with your arms, shoulders, chest, glutes, rectus abdominis (abs) and external obliques.

In other words, there aren't many places you won't feel it. To ramp up this move further, try looping one of the best resistance bands just above your knees to add more tension.

Here's how:

• Start in a plank position with your shoulders stacked over your wrists. You can also perform this in a forearm plank, but you'll have less space to work with
• Brace your stomach and pull your navel in. Ensure your hips align with your shoulders
• Push through your hands to slightly dome through your upper back, then draw your right knee forward between your hands
• Try to lift your knee high into your chest and point your toes. Hold for 10-20 seconds
• Return to plank, then switch sides
• Aim for 3-5 rounds of 10-20-second efforts.

Benefits

Here are some benefits of trying this exercise

Lower impact on your back

Low-impact core exercises help protect your spine by supporting your back. I'm not saying this means it's suitable for you, as only you and your physician can determine what works for your body, but for many people, the plank position is less stressful than moves like sit-ups or twists, where you're repeatedly rotating, flexing, or extending the spine.

It's very important to consciously contract your entire body and breathe into your stomach.

Cue: Focus on pushing up through your hands to create more space under your body; this will allow you to get a higher knee drive and generate more tension.

Strengthens your deep core

Your core (namely, the diaphragm, transverse abdominis and internal obliques) works to help you hold the position while maintaining your breath, called isometric muscle contraction. While, naturally, you will feel this in your hip flexors, try not to let it take away from your midsection.

Cue: Brace your stomach as if you're anticipating being punched there. Simultaneously draw your navel in and breathe down.

Translates to other exercises

You might not find yourself in a plank position daily, but this type of exercise is great for other activities like running or sprinting (think of the knee drive position as you lift your leg), hurdling, performing high knees, climbing, step-ups, hiking, walking and a multitude of other sports or hobbies you may not have considered.

What's more, building deep core strength and stability will also make you stronger and more injury-resistant.

Cue: See if you can add pulses or try adding touch points with your knee. First, try to touch your left wrist with either your left or right knee, then your right wrist, then move to each elbow, then toward the armpits.

What happened when I added it to my weekly routine?

I didn't exactly take this on as an experiment, as it already features weekly in my yoga and Pilates classes; however, it has been cropping up a lot more recently, and I've been programming it more often for clients, too. So, here's why I love it.

I find plank knee tucks help me re-engage my core muscles because there is no getting away from the tension you create when you hold this position. It also tests my breathing, which I (and many of us) lose when we are in a stress position.

You can also keep increasing the time spent holding, starting with as little as five to 10 seconds and slowly adding seconds. It's simple and can be scaled to your ability, and if it ever feels too much, you could practice from a tabletop or forearm position instead.

I like that it makes me feel present with my body and mindful of what it's trying to do; I'm not rushing through reps but focusing on creating and holding positions, which I get a lot more out of than mindlessly moving through sit-ups, especially.

I like adding pulses to work my core a little harder, or moving my knee to tap different parts of my arms. Play around with it and have some fun, but never neglect your breathing.

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

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The Apple Watch Ultra 3 is one of the best smartwatches you can buy. And even though it’s less than a year old, Apple Watch Ultra 4 rumors are plentiful; some even hint at a fall 2026 release.

I test a lot of wearables here at Tom’s Guide, and the Apple Watch Ultra 3 is easily my favorite rugged, full-featured smartwatch; I’d also argue that it’s the most advanced smartwatch on the market today. However, that doesn’t mean it’s perfect.

From physical upgrades to battery life improvements to new AI features, here are the five biggest Apple Watch Ultra 4 upgrades I’m hoping for.

1. A brighter display

Without an increase in screen brightness, Apple risks falling behind the competition, namely, Samsung, Google, and Garmin. The Apple Watch Ultra 3 maxes out at 3,000 nits, the same brightness as the Apple Watch Ultra 2. This is bright enough to see in direct sunlight, in most cases, but not nearly as bright as the Garmin Fenix 8 Pro LED, which goes up to 4,500 nits.

The Google Pixel Watch 4 and Samsung Galaxy Watch 8, both significantly cheaper than the Apple Watch Ultra 3, also boast 3,000-nit max brightness, and there’s a good shot that the Galaxy Watch 9 and/or Pixel Watch 5 will push that spec another 1,000 nits.

So, without an equal or greater bump in display output, the Apple Watch Ultra 4 risks feeling dated on arrival.

2. A thinner, lighter case

The Apple Watch Ultra 3 case is reasonably lightweight and thin, but I think Apple can go even slimmer. The Apple Watch Ultra 3 already wears way more comfortably than the Samsung Galaxy Watch Ultra, its Android-friendly equivalent, but Galaxy Watch Ultra 2 rumors hint that a slimmer case might be in the cards.

To keep the competitive advantage of a comfier design, I’d love to see the Apple Watch Ultra 3 boast a thickness under 10 mm (a reduction of ~2 mm). Given that the Apple Watch Series 11 is 9.7 mm, I have no doubt that the fine folks in Cupertino can get this done.

3. Three days of battery (or more)

Battery life is arguably Apple’s Achilles heel when it comes to wearables, and even though the Ultra 3 is Apple’s longest-lasting smartwatch, battery life is only good for about 42 hours per charge without power-saving options enabled.

By comparison, the Galaxy Watch Ultra lasts for closer to 48 hours. Meanwhile, the Google Pixel Watch 4 in 45mm, though not a “rugged-style” smartwatch, is good for about two days per charge. Moreover, I suspect the successors to both models will see a battery life bump.

This is all to say, Apple has its work cut out when it comes to power consumption in the Watch Ultra 4.

4. An easier way to unlock the screen

Passcodes never seemed like a great way to unlock an Apple Watch, which is why two separate Apple Watch 12/Ultra 4 rumors have me excited. One suggests that Apple's next-gen smartwatches will get forward-facing cameras for Face ID. The other hints that an under-the-display fingerprint scanner could make an appearance.

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

5. Siri AI assistant

Last but not least, the Apple Watch Ultra 4 needs to debut with a ready-to-use, no-excuses version of Siri AI that’s on par with or better than Google’s implementation of Gemini AI as a virtual assistant on the latest Pixel Watch and Galaxy Watch models.

This not only means a Siri AI capable of answering complex, context-specific questions with ease, but also one that can be unlocked with a simple gesture control, similar to the Pixel Watch 4’s ‘raise wrist” gesture.

What upgrades or new features do you want to see come to the Apple Watch Ultra 4? Let me know below.

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• Leaked Apple Watch 12 design change is the opposite of an upgrade — and that has me worried
• Samsung Galaxy Watch Ultra 2 needs these 3 upgrades to convince me to switch from my Apple Watch Ultra 3

There's yet another heatwave hitting the UK and US right now, and unlike my colleagues, I'm a fair-weather runner, so it's officially too hot for me to run outdoors.

But my once-a-week cardio sessions are non-negotiable, so I've turned to the gym and the best treadmills instead. I'm not really a commercial gym user, but if you do have access to a treadmill at home or a local gym, I recommend hopping on and giving this 20-minute running HIIT workout a try.

You'll move between paces, including walking, jogging, and running, and deal with inclines, flat roads, and some speedwork. It's helping me stay on top of cardio without sweltering in the sunshine, and I'm very grateful for it.

Don't worry, if you're not much of a runner, this whole routine is beginner-friendly. You get to set the pace of your walks, jogs, and runs, and I'll only ever give you guidelines or recommendations.

What is the workout?

• Warm-up block, 5 mins: Spend 60 seconds at walking pace; this should be something you could comfortably maintain for 30 minutes uninterrupted. Next, spend 2 minutes at jogging pace; you should be able to hold a conversation. Increase incline to 6% and maintain jogging pace for 60 seconds, then drop the incline to flat road and hit your run pace for 60 seconds.
• Incline block, 7 mins 30 sec: Walk for 30 seconds, jog 30 seconds, sprint 30 seconds. Next, jog 90 seconds at 6% incline. Drop to a walk for 90 seconds at 9% incline. Jog 60 seconds at 6% incline, then maintain jogging for 30 seconds at 9% incline. Finally, walk for 60 seconds on a flat road.
• Speed play, 7 mins 30: Jog for 60 seconds, sprint for 30 seconds, then jog for 30 seconds, all on a flat road. Sprint again for 30 seconds, then jog for 30 seconds and drop down to a 30-second walk. Repeat from the top.

Let's take a look at a popular way of measuring effort, which will help you determine your pace without a coach: rate of perceived exertion, or RPE. This will help you work out where you sit for a walk, jog and run out of 10 (10 being your absolute maximum output).

For a walk, as briefly mentioned, it should be something you could maintain happily enough for 30 minutes or so — think a 3-4/10. Your jogging pace is around a 5-6/10; you can still have a conversation with someone next to you, but you're exerting a little more effort.

Your run pace is more like a sprint, think between 7-9/10. This should be a hard effort that you can only maintain for a short time.

The inclines are 6 and 9%, but these are only guidelines, so you can adapt these to your ability. If you're unable to hit the specified times at your given pace, it could be worth making some adjustments.

As you push through the inclines, slightly lean your weight forward without rounding your back, as this will help you engage your glutes. Generally, uphill climbs engage more of your back body, like the lower back and hamstrings, so just be sure to brace your core as you walk, jog, or run to protect your spine.

During the faster running efforts, use your arms to help with forward propulsion, and keep your strides even as you strike the treadmill. Try to avoid crossing your arms over the front of your body, as this reduces efficiency, and also avoid running too far back or forward on the running belt.

Pace yourself properly because fatigue will set in, so you need to think about keeping something back during the warm-up. This is about building speed, power and endurance, so try to keep some energy in the tank for those final rounds.

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

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I’ve been wearing an Oura Ring for five years now. It’s the only fitness tracker I trust when it comes to tracking my cycle, and the Oura Ring 4 even knew I was pregnant before I did. Yet until I recently sat down with Oura, I hadn’t discovered these simple tweaks to make the Oura Ring data you collect significantly more accurate. Oura Ring wearers, listen up.

I’m currently wearing the Oura Ring 5. You can check out my Oura Ring 5 review here, as well as my six-week check-in on three things I love and two things I’d change.

How to make your Oura Ring more accurate

1. Optimize the fit

The Oura Ring collects data using infrared photoplethysmography (PPG) sensors to read the blood flow through the arteries in your finger. To do this, it needs to fit well. Before you even invest in a ring, it’s worth wearing the sizing kit for at least 24 hours, as your fingers will swell throughout the day. I found that during and after pregnancy, my ring size changed, too.

When it comes to choosing the right size, you shouldn’t be able to easily rotate the ring on your finger. It shouldn’t be so tight that it cuts off your circulation, but you’ll probably have some resistance removing it, or need to run your finger under water to get it off.

Oura also recommends wearing the ring on your index finger for the most accurate readings. The middle finger is the second-best option. This is down to blood flow. You’ll also want to ensure the sensors are on the underside of your finger. There’s a little mark on the ring that indicates where the three small sensors fit — if this rotates to the top of your finger after a shower, the Oura Ring is not accurately reading your pulse.

Like all sensors, you can experience some interference if you have tattoos on your finger. If you have a tattoo on the underside of your index finger, it might be worth wearing your ring on a different finger.

2. Clean your ring

I don’t think I’ve ever cleaned my Oura Ring, but this one makes sense, right? Sweat, hand lotion, and even dead skin cells can build up over time and block the infrared light from the sensors. To clean your ring, wash it with soap and warm water and let it dry completely before putting it back on.

3. Establish a baseline, and keep everything updated

If you’re new to Oura, the algorithm can take around two to three weeks of consistent wear to establish your baselines. Avoid taking it off for days at a time during the first month, as this can corrupt the data.

It’s also worth using this time to check in every morning and work out what is normal for you. You’ll immediately notice scores or readings that seem inaccurate if you have, say, drunk alcohol too close to bedtime. The ring will be recording correctly, but alcohol will spike your resting heart rate and lower your HRV.

It’s also worth keeping the Oura app updated, as Oura frequently rolls out algorithmic updates to improve sleep-staging accuracy and blood oxygen sensing.

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

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Samsung’s answer to the Apple Watch Ultra series, the uniquely named Galaxy Watch Ultra, debuted almost two years ago exactly, and if recent Galaxy Watch Ultra 2 rumors prove to be true, we should get our first look at its successor in just a few weeks; Samsung has a Galaxy Unpacked event scheduled for July 22nd.

The original Galaxy Watch Ultra remains one of the best smartwatches for Android users in 2026. It’s the leader of the pack in display size, battery life, and durability, but there is room for improvement.

I’ve tested both the Galaxy Watch Ultra and Apple Watch Ultra 3 extensively, including in a head-to-head fitness-tracking showdown. OS and holistic tech aside, I prefer the design of the Apple Watch Ultra 3 to the Galaxy Watch Ultra for several key reasons.

With that in mind, here are three improvements that would make the Samsung Galaxy Watch Ultra 2 more competitive against — and even beat — the Apple Watch Ultra 3.

1. Slim down the case size

The Samsung Galaxy Watch Ultra is one chunky smartwatch. While the specs would lead you to believe it’s essentially the same thickness as the Apple Watch Ultra 3 (~12 mm), that official measurement isn’t telling the whole story.

Sure, the Galaxy Watch Ultra is about 12 mm thick at the very edge of the case; I just measured it using a caliper. However, at the center of the case, where the sensor array protrudes, the Galaxy Watch Ultra is closer to 16 mm thick. The Apple Watch Ultra 3, meanwhile, measures a little over 14 mm thick at the center of the case.

Both watches weigh about the same, but the Galaxy Watch Ultra wears significantly larger on my 6.5-inch wrist. This is not only due to the extra ~2 mm of thickness but also to its square case shape, which makes it roughly 3 mm wider than the Ultra 3. That said, the Apple is a little taller.

Ultimately, a slimmer, narrower case design would go a long way toward convincing me to consider the Galaxy Watch Ultra 2 over the Apple Watch Ultra 3; shave off a little weight, and I’m even more sold.

2. Bump up battery life to three days or more

In full smartwatch mode (i.e., with no battery-saving options enabled), the Galaxy Watch Ultra lasts roughly two days per charge in our testing. The Apple Watch Ultra 3, on the other hand, lasts about 42 hours per charge, on average, just under the two-day mark.

For the Galaxy Watch Ultra 2, Samsung would be wise to double down on its battery life advantage and push the advertised rating to three days or more per charge. After all, Apple Watch Ultra 4 rumors also hint at a potential battery life bump, though we don't know for certain if such a model will debut this fall or not.

3. Improve water resistance for diving

Whether you’re a hardcore watersport enthusiast or not, the fact that the Apple Watch Ultra 3 is rated for scuba diving, with all sorts of tools to boot, definitely gives users some unique bragging rights.

Sadly, despite having the same 100-meter water-resistance rating, the Samsung Galaxy Watch Ultra is explicitly not designed for extended underwater use. This means deep-sea diving and even snorkeling are out of the question.

It also means that high-impact water sports, like water skiing or riding jet skis, are also ill-advised. Bummer!

There is, of course, only one way to correct course: Samsung needs the Galaxy Watch Ultra 2 to be fully dive-ready, water-resistance-wise, while also including a set of comprehensive dive-friendly tools equal to or better than Apple's.

What are your thoughts on the Samsung Galaxy Watch Ultra 2? Is there one feature or upgrade in particular you’re hoping for the most? Let me know in the poll or comments below.

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One of the things I love about YouTube is that whenever the mood strikes you to do a training session, you can find the exact kind of workout you’re looking for, led by a trainer.

I’m a runner who’s always aiming to do more supportive strength training to improve my performance and injury resilience, but I’m not the most motivated when it comes to weight training.

That means when a window opens up to train, and I do feel like doing it, I love being able to jump onto YouTube and find a session that suits my goals.

That’s exactly what happened with this 15-minute standing dumbbell workout from fitness trainer FitByMik. I wanted a lower-body session that uses dumbbells and isn’t a HIIT-style workout, and this session ticked all the boxes.

You need a couple of dumbbells for the workout — Mikala is using 15lb weights, and I used 27.5lb weights. If you have a set of the best adjustable dumbbells, then you can pick the exact weight required for each move as you do the session.

Watch FitByMik’s 15-minute lower body workout

Along with the workout itself, Mikala leads you through a quick warm-up and cool-down in the video, which are worth doing too unless you’re really pressed for time — they only add an extra two to three minutes in total.

During the workout itself, you do each move for 45 seconds and then rest for 15 seconds before going on to the next one. That rest does not feel like a long time, I can tell you, since you spend most of it getting into position for the next exercise.

Along with your dumbbells, it’s handy to have one of the best yoga mats to give you better traction during the workout, but it’s not essential.

I did the workout after a run one morning. Here are five reasons why I think any runner will find it a worthwhile addition to their training routine.

It’s a controlled session so you can use heavy weights

This is not a frenetic HIIT workout where you move as fast as possible. In each set, you move with control, focusing on maintaining good form.

This means that you not only ensure you’re working the right muscles and maintaining your technique, but also that you can use heavy weights more safely.

Since this is a lower-body-focused session, it’s helpful to use heavy weights that target the big lower-body muscle groups, and as a runner, that kind of training is highly beneficial.

There’s a lot of single-leg exercises

Whenever I’m doing strength training, I aim to incorporate a lot of single-leg exercises, which mimic the challenges involved in running effectively.

This session has moves like split squats, single-leg deadlifts, and side leg lifts, all of which make you work each leg individually and strengthen them for your runs.

It improves your balance and core stability

Along with directly working your legs and glutes through moves like squats and deadlifts, the workout is great for your core strength and stability and also boosts your balance.

This is because you’re wielding heavy dumbbells while maintaining your form, so your trunk is working hard to keep your balance throughout, especially when you’re working on one leg.

I value this kind of stability highly, because late in long races like marathons, you need a strong core to hold your upright form and keep running efficiently.

The whole lower body is worked from different angles

Running is a repetitive sport where you move in mostly the same way for several hours a week, which can mean that some of your muscles get neglected relative to others.

This workout involves moves like curtsey lunges, side-to-side squats, and side leg lifts, all of which forced me out of the up-and-down, forward-and-backward planes of motion I mostly operate in, working muscles that needed attention.

It doesn’t completely trash the legs and give you major DOMS

If you follow a structured training plan for your running, then you’ll know that there’s always an important session coming up — you might do one or two of them a week.

I always want to nail those sessions, and as a result, I can put off strength training because I don’t want to push myself too hard with the weights and have horrible muscle soreness during my running workouts.

For me, this workout is the perfect length and intensity to get some beneficial strength training done without pushing so hard that I’m tired or negatively impacted on my next run — I did it the day before a big session, and didn’t feel worried it was going to hold me back.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I’m a personal trainer who works with clients aged 65+ daily. Here are the 2 exercises I always recommend when it comes to building mobility and balance
• A Pilates instructor shares a 6-move routine for over-60s to build balance, mobility and functional core strength

If I had 10 seconds to pick five strength exercises I'd give (most of) my clients for the rest of their lives, these are the ones I'd pick. While I would encourage most people to be versatile in the gym, these moves tick the boxes for being compound (multi-joint and multi-muscle), progressive, beginner-friendly, effective, and good for your joints and mobility.

The benefits of strength training are well-documented: stronger bones, joints, ligaments, and muscles; a higher resting metabolism (lean muscle is more metabolically active than fat); decreased sedentary time, and a little boost in mental health. It's a longevity tool that we know becomes even more crucial after 35.

You don't need a list of exercises as long as your arm, either. You can strengthen your whole body and even improve overall mobility with just five. Here they are.

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.

5 exercises for longevity

Try adding these five movements to an existing routine, aiming for 3-4 sets of 8-12 reps with roughly 30 to 60 seconds between, or use them to create a higher-intensity circuit. If you follow a circuit, aim for 45 to 50 seconds of work, aiming to hit the same reps for each exercise each time, followed by 10-15 seconds of rest, for 4-5 rounds.

1. Push-ups

Push-ups develop pushing power and are very functional for everyday life, whether it's pushing yourself up off the ground or pushing a pram uphill.

Without weights, they strengthen your triceps, the fronts of your shoulders, known as the anterior deltoids, your core, which stabilizes your torso, and your pectorals (the chest).

Avoid letting your hips sag and always lead with your chest. In the gym, or anywhere you like to train, pairing push-ups and pull-ups offers a pretty complete upper-body workout using opposing movements.

Here's how to do a push-up:

• Start in a plank position, with your weight underneath your shoulders and your palms flat on the floor, shoulder-width apart
• Engage your core, thinking about sucking your belly button toward your spine
• Maintain a straight line from your heels to the crown of your head
• Slowly bend your elbows and lower your chest toward the floor, keeping your elbows tracking back
• Pause, then press upward to your starting position. 

2. Pull-ups

Unless you have exceptional levels of relative strength, you might not find pull-ups immediately available to you. If that's the case, many gyms will have assisted pull-up machines; personally, I like to loop a resistance band around a pull-up bar and rest my foot or knee on it to give me support.

Pull-ups develop your pulling power, strengthening your core, biceps, forearms, rear deltoids, and various muscles in your back, including your lats. To target your biceps more, consider turning your palms to face you, known as a chin-up.

Not sure which is better for you? We pulled together a pull-ups vs chin-ups guide.

How to do a pull-up:

• Stand under a bar and grip with both hands in an overhand grip, hands wider than your shoulders
• Wrap your thumbs around and grip with your palms rather than your fingers
• Contract your whole body, draw your shoulders back and down, then hang from the bar
• Give your lats an extra squeeze, slightly shrug your shoulders, then pull yourself up with your chest lifting toward the bar. Avoid swinging your body
• Slowly lower to your starting position with control.

3. Front rack squat

There are hundreds of squats you can try using all sorts of different equipment, but one of the weighted squat variations I try to introduce early to clients is the dumbbell or kettlebell front rack squat.

Like the goblet squat, where you'll hold one weight in both hands at your chest, it's one of the more entry-level squats for many people, but with a few extra challenges, and I like clients to learn it early to encourage good habits.

Front racking means holding the weights at your shoulders and driving your elbows forward while you squat; it's brilliant for engaging your upper body and reinforcing an upright torso position.

For many, it also improves mobility and posture. Although I encourage shelving the weights at the shoulders and lifting the elbows high, some people prefer to hold them along the upper back; either is fine, but front-loading works your quads harder.

How to do a front rack squat:

• Hold a dumbbell in each hand at your shoulders, drawing the elbows up and resting the weights comfortably
• Position your feet roughly shoulder-width apart and engage your core
• Keep your back straight and chest lifted as you sit your hips back and lower into a squat, as if sitting on a chair behind you
• Once your thighs are roughly parallel to the ground pause, then drive upward through your feet and legs to stand, fully extending the knees and hips
• At all times, press through your big and little toes and heels.

4. Suitcase deadlift

Again, like squats, there are lots of deadlifts you can master, whether you're using free weights or a barbell. The reason I love teaching suitcase deadlifts is that it's more accessible for people who are limited on equipment, and for some, the standard barbell deadlift can carry risks for the spine; this can be down to poor form or lifting beyond your means, but also placing stress on the back with the front placement of the bar.

Suitcase deadlifts can be done with heavy kettlebells or dumbbells at your sides, which can be easier on mobility while also encouraging you to really engage your core and drive through your legs, heels and feet. Done well, they'll help you build strength and power.

How to deadlift:

• If you use dumbbells, hold them so that you can tap one end of the dumbbells to the floor. If you use kettlebells, you can keep more tension by never letting them rest on the floor. Alternatively, place them down after every rep.
• Hold a weight in each hand and stand with your feet hip-width apart
• Softly bend your knees and engage your core
• Drive your hips backward and hinge forward
• Lower the weights to the ground on either side of your feet, allowing the weights to travel close to your sides at all times. Keep your back straight, chest lifted, and shoulders pulled back and down
• Pause, squeeze your back and core muscles, then drive up to stand and extend your hips and legs.

5. Farmer's walk

This rarely makes it off my list. About as functional an exercise as possible, the farmer's walk or farmer's carry is a full-body exercise that develops grip strength (a key indicator of longevity) and overall strength by testing how much weight you can carry in your hands and for how long.

You'll walk holding a weight in each hand by your sides, and it should feel heavy and challenging, especially on your shoulders and forearms. For an extra challenge, hold one heavy weight; this will make your core work harder as it tries to resist rotation and maintain balance and stability through your body.

This is about full-body activation, so squeeze your glutes and quads, plug your shoulders back and down, avoid swinging the weights and brace your abs.

How to do a farmer's walk:

• Stand with your feet hip-width apart and two weights placed on either side of your feet.
• Bend your knees and squat to pick up the weights; keep your chest lifted and the weight evenly distributed across your feet. Look ahead
• Push through your heels to stand. Begin walking without leaning forward, backward, or to one side.
• Consciously squeeze as many muscles as possible and pull your shoulder blades together to prevent hunching. Stand tall as you walk.

What are the benefits?

As you get older, you don't automatically need to start doing different types of exercise just because of your age. This is especially true if you've always trained. In the same way that many pregnant women still have the all-clear to weight train and run when pregnant, as their bodies are familiar with it.

Some of the fittest, strongest people I know are over 50, 60, and 70 and have the biological age of people much younger. Resistance training is one of the most effective ways to bolster your biological age score and stay fit, strong, and active later in life. It's honestly an anti-aging tool capable of strengthening your body against injury and age-related conditions like osteoporosis or sarcopenia.

The next time you hit the gym or you have some spare time at home with minimal equipment, give some or all of these exercises a try.

Take the time to really control these movements and make the most of them, rather than rushing. Adjust the reps and sets as necessary, and decide what (if any) weights or equipment suit you. If this damages the quality of your reps, stick to using your bodyweight at first.

Give these a try, and let us know how you get on in the comments.

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

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I’m a personal trainer who works with clients aged 65+ daily. Here are the 2 exercises I always recommend when it comes to building mobility and balance
• A Pilates instructor shares a 6-move routine for over-60s to build balance, mobility and functional core strength

The Muse S Athena is at the forefront of the next generation of sleep tech. This is a device that not only measures your sleep (and does so with incredible accuracy) but actively intervenes in your rest.

It does so by sensing heart rate, oxygen levels and even brainwaves, and responding with carefully selected sleep-inducing sound profiles.

For data collection, the Muse S Athena ranks among the best sleep trackers. It captures even the briefest late night disruptions (including ones I didn’t realize had happened), alongside data such as movement, sleep position and brainwaves.

This data isn’t always easy to understand (brainwaves in particular creates an interesting but indecipherable graph) but I can’t fault the accuracy.

As for sleep improvement, that’s harder to measure, although Muse’s own metric gives me an excellent average sleep score of 81.

I’ll note on nights I use the Muse S Athena I experience few disruptions and late night wake ups, and I’ve noticed I tend to be up before my alarm.

Not everyone will appreciate the feel of the Muse S Athena headband and it's a sweat magnet on warm nights. The setup could also be improved (it often takes me several minutes to get a connection between the sensors at the back of the headband and my ears).

However, these are small design gripes and the tech is impressively futuristic. More than that, it's actually effective.

Muse S Athena Sleep Tracking Headband: Price

The Muse S Athena headband is $474.99 at the Muse US store | €449.99 for shoppers in the UK (you’ll have to work out the exchange rate for yourself). It comes with a 1-year warranty.

That’s a premium piece of sleep tech — both the Oura Ring 5 ($399/£399) and Apple Watch 11 (from $399/£369) are cheaper and provide more expansive health tracking. If it’s (clinically validated) sleep tracking you want, the Withings Sleep Mat is a cheaper alternative.

However, the Muse S Athena is more than just a tracker and we’ll dive into all the ways it’s designed to improve your sleep below.

A better comparison might be the Elemind sleep headband at $399 (which both tracks your sleep and tries to improve it) or the Spatial Sleep headband at $319 (which uses sounds and vibrations to help you fall asleep faster).

Whichever way you slice it, the Muse S Athena is expensive and that’s without a premium subscription (starting at $55 | €50 per year).

But there’s also not much you can compare the Muse S Athena to, and that’s coming from someone immersed in sleep tech.

Muse S Athena Sleep Tracking Headband: Design and comfort

The Muse S Athena is unusual for a sleep tracking wearable in that it wraps around your head, rather than your wrist or arm. Putting it on feels very science fiction, like I’m preparing to communicate with the home planet.

The S Athena consists of a soft-to-the touch, washable headband and a plastic front piece, both fitted with a series of sensors: EEG channels, Infrared and red PPG sensors, fNIRS sensors, an accelerometer and a gyroscope.

That’s a lot of tech in one relatively small package but it’s not at all heavy and, apart from one over-tightening incident (the strap length can be adjusted), it’s never pinched or rubbed during the night.

However, we’ve had a recent heatwave in the UK and on particularly hot nights, I’ve had to abandon the Muse.

For me, the Muse S Athena is comfortable and I wear it alongside a lightweight eye mask, so there’s a lot going on. Most nights, I forget it’s there.

If you want a sleep tracker that’s more discreet, though, I recommend the Withings Sleep Mat or the Oura Ring 5.

Muse S Athena Headband: Sleep tracking

The Muse S Athena uses lab-grade sensors to monitor brain activity, heart rate, blood flow and movement to put together a comprehensive overview of your sleep. (And to improve your sleep, something I’ll discuss shortly.)

I compared the data from my Muse S Athena sleep headband to sleep tracking from my Withings Sleep Mat and the Muse has highly impressed me.

Both recorded similar wake times and start times, and the sleep stages largely overlapped.

When it comes to minor disruptions, the Muse S Athena comes out on top — it spotted a 5 a.m. wake up I remembered but my Withings tracker overlooked.

In addition, the Muse S Athena records metrics such as sleep position and movement. These details add to your overall sleep data — for example, excess movement often indicates disturbances — and can also help pinpoint problems like ‘why does my shoulder hurt so much this morning?’

For accurate data, the Muse S Athena is excellent if pricey. But the Muse S Athena is designed not just to measure sleep but to actively improve it.

Sleep Assist

The Sleep Assist feature is for when you’re trying to fall asleep. It utilizes a series of sleep-inducing sounds — from guided meditations to white noise — that play as you drift off.

That’s pretty relaxing as-is but Muse boosts the sleep benefits further by adjusting the sound based on the feedback received from your brain.

I’m a fan of the ambient sounds, particularly as warm nights mean I’ve been sleeping with the window open and letting in my noisy neighborhood. As I’m drifting off, the sounds waver in volume, recreating that feeling when you’re just on the cusp of sleep and your senses are starting to shut down.

I’ve found the meditations less effective, as the quietly dipping voices tend to send my ears perking up while I strain to hear what I’m missing. This is something that happens less the more I use the meditation (and so spend less time anticipating what’s coming next).

Overall, I enjoy the Sleep Assist and I’ll often turn it on before bed but I wouldn’t credit it with helping me fall asleep faster, even if I like the drowsy feeling. However, if you find white noise or sleep meditations helpful, the Muse delivers these sounds with a potential added boost.

Deep Sleep Boost

If sleep assist is for drifting off, Sleep Boost kicks in once you’re snoozing. Again, this uses biometric feedback to push your brain into a sleepier state. In this case, enhancing slow-wave sleep (aka deep sleep).

These ‘whisper-quiet’ sounds start when the S Athena identifies the slow brain waves that indicate you're in the deepest, most restorative sleep stage. The sound kicks in to strengthen these brainwaves (it sounds a bit like a crackle). This isn't intended to keep you asleep but instead to boost the performance of this vital sleep stage and keep you in continuous deep sleep for longer. (And this, in turn, can help you stay asleep for longer.)

The difference won't necessarily be seen in your sleep but in how you feel the next morning — fresher and more alert.

This is a hard metric to qualify as it’s based on personal experience but on nights when I’ve used deep sleep boost I tend to be up before my alarm (a previously rare phenomenon).

I’ve also noticed fewer late night wake ups and when disturbances do occur, they’re brief. In fact, the Muse S Athena headband tracker catches more ‘awake’ moments than I can identify, indicating they were brief and presented minimal disruption.

Muse recommends playing around with the Deep Sleep Boost volume, as you need to hear it but not be disturbed by it. It took a few nights, but I’m comfortable it’s in the right place and volume level now.

Muse also notes the sound should stop once you start wavering out of deep sleep, to prevent disruption.

Overall, this appears to be happening. I’ll note that I recently experienced some fragmented sleep and woke up a few times hearing the deep sleep sound — but only once, and then it stopped. This suggests the Muse is responding to real-time information from my brain.

Smart Wakeup

The Smart Alarm is a premium feature from Muse S Athena, which means I’ve not had a chance to test it. It’s the final part of Muse’s three sleep pillars (falling asleep, staying asleep and waking up).

Again, it uses real-time feedback from your brain, this time to wake you up at the perfect stage in your lightest sleep cycle.

You can pick a period to be woken up in (say, 7 a.m. to 7.30 a.m.) and when your brainwaves indicate you’re ready to go, the Muse will start to gently wake you.

I’m fairly attached to my alarm and I dislike uncertainty around wake times but based on the Muse’s precision in other areas, the Smart Wakeup is tempting me to upgrade to a premium subscription.

Muse S Athena Sleep Tracking Headband: Additional features

The Muse can almost literally read your brain and it doesn’t just use this function to boost sleep. The Muse S Athena is designed as an overall brain enhancement device, with courses to improve focus, memory and reduce stress.

On the free subscription, your access to these courses is limited. There's still things to try but considering the initial investment of the Muse S Athena, I'd appreciate a wider free library.

For those who want to make the most of Muse’s brain-reading tech to improve focus and memory, I recommend upgrading to the premium subscription for full access to the course library.

Having completed a meditation or training session, Muse offers an overview of your brainwaves and physical movement during a session.

With regular usage, you should be able to note improvements in performance, including less time with your brain ‘wandering’. If you want more detailed insight, you'll need to upgrade to premium.

The sessions I’ve used have felt high quality and calming, even in distracting circumstances — sitting outside while my neighbor hits a ball against our shared fence is not relaxing.

Enso AI Sleep Assistant

Upgrade to Muse’s premium tier and you also gain access to Enso, Muse’s AI assistant. Enso helps you understand your data and simplifies what you’re seeing, which can be an advantage for those starting out.

Enso also helps you set a goal and build a plan towards it, although the free tier provides plenty of guidelines in this area.

I’ve not had access to Enso and I’ve been happy with the amount of detail and explanation Muse provides, although for long-term goals I can see the advantage of plainer language.

Enso isn’t enough to convince me to go premium on its own but it’s a nice bonus for those debating an upgrade.

Muse S Athena Sleep Tracking Headband: Performance

Set up

The Muse S Athena requires minimal initial set up and the app talks you through the process. Once you’ve established a Bluetooth connection, all you need to do is strap the headband to your head… that’s where the problems start.

It takes some practice to get the Muse S Athena correctly situated for optimal performance.

The sensors have to make connections in five key areas and while I rarely struggle to get the front three (on the forehead) aligned, the two behind my ears are often tricky. And yes, that’s with my hair tied back.

This is a frustration but not a deal breaker, as it normally takes just a few minutes to sort the issue.

And even when I’ve struggled with the initial set up, I’ve always found the headband maintains connection throughout the night (sleep headphones can be a nightmare for falling out and losing data).

App

On the Muse app you’ll find all the meditation courses as well as your own sleep tracking and performance data. You need to use the app nightly in order to start a sleep session, so get used to the interface.

Overall, the app is well laid out. You can pin your favorite courses and sounds to the main page, for easy access, while the dedicated sleep tab is a blessing when your eyes are drooping and you just want to get the band set up and ready to go.

The Muse tracks a lot of data and that can make reading your metrics overwhelming. There are guides to understanding the information but first thing in the morning, you might not be up to interpreting a chart.

From speaking to the brand, the Muse S Athena collects more data than it even displays and I think there’s an advantage to holding back —there’s already a lot to wade through.

Muse also dedicates app space to your 'trends' (both sleep and calm) — in other words, performance over time.

Again, there’s plenty of info to explore which can be overwhelming but as Muse positions itself as training and improvement tech, I appreciate the focus on collective data.

From my conversations with sleep experts, repetition and consistency are key to good sleep. Muse puts the ethos into data collection.

Battery

Muse claims that the Athena S has a battery life of roughly 10 hours, although it varies depending on usage. In my experience, this is accurate — after a night of continuous sleep monitoring and intervention the battery is low but not completely depleted.

One disadvantage of the shorter life is that to avoid straining the battery, I only strap on the Muse headband directly before going to sleep. No big deal, but it does mean another blast of blue light and a quick scroll while I get the app connected.

Muse estimates a charge time of under three hours but it's been consistently quicker than that in my experience. This morning, the Muse S Athena was at 4%. It was back to full charge in 1 hour and 30 minutes.

Should you buy the Muse S Athena Sleep Tracking Headband?

Buy it if...

✅ You want lab-grade sleep tracking: Reading movement, heart rate and brain activity, the Muse S Athena tracks your sleep stages with impressive accuracy. (Muse describes itself as using 'the World's Leading EEG Technology'.)

✅ You keep waking up groggy: The Deep Sleep Boost massages your brain waves to make the most of this all-important sleep phase so you wake up feeling like you've made the most of your rest.

✅ Stress is ruining your sleep: Both Muse's sleep-targeting features and its mediation aids aim to create calm, helping you navigate the days (and nights) with less stress.

Don't buy it if...

❌ You don't want something on your head while you sleep: The Muse S Athena is lightweight and soft to the touch but it's still strapped to your head while you're trying to drift off. It won't appeal to everyone and it can get warm on a hot night.

❌ You want day-to-day health tracking: Muse's tracking tech is incredible but it's only useful during sleep or meditation sessions. For more well-rounded tracking data, consider the best smartwatches.

❌ You want more meditation options for less money: Yes, Muse does have several free meditations but you need to pay for a premium subscription to access the full library. If all you want is a mediation guide (or sleep noises) without the brain reading tech, the Calm app is a cheaper alternative.

Alternatives

When it comes to building a rock-solid upper body, your mind probably goes to push-ups, but according to a sports scientist, that’s not the best use of your gym time. Pak Androulakis-Korakakis (who goes by Dr Pak), a sports scientist, researcher, and coach who specializes in the science of strength training, says you only need two exercises to build your upper body. Read on to find out more.

As a reminder, if you’re currently working out with an injury, you’re a complete beginner, or you’re pregnant or postpartum, these might not be the best exercises for you. Always check in with a qualified professional before trying something new.

What are the exercises?

“These two exercises are like the squat and deadlift for your upper body,” says Dr. Pak, but unlike squats and deadlifts, you don’t need tons of equipment — you can do both efficiently using just your body weight.

The two exercises he rates to build a strong upper body with zero equipment are chin-ups and dips. Here’s how to do both:

Chin-ups

The main difference between a chin-up and a pull up is your grip. For a chin-up, you’ll have a supinated grip — this means your palms will be facing you. Because of this grip, your biceps will have to work harder than they would during a traditional pull-up or dumbbell curl. You’ll also be hitting the muscles in your lats and upper back, as well as your core.

Here’s how to do a chin-up:

• Grab the bar with an underhand grip, with your hands shoulder-width apart.
• Keep your body in a straight line with your core engaged, and pull yourself up until your chin is above the bar.
• Hold this position for a moment, then lower back to the starting position.

If you struggle to do a chin-up, use a long resistance band, loop it around the bar, then place your knees into the band to help pull yourself up.

Dips

A dip forces you to push your entire bodyweight vertically up and down on parallel bars. If you lean your bodyweight slightly forward, you’ll be recruiting your pecs, making these super effective if you don't want to do a standard bench press for your chest. You’ll also be working your triceps and shoulders.

Dr. Pak recommends going as low as you can comfortably go at the bottom of the movement, keeping your elbows close to your body, and your torso leaning slightly forward.

Here’s how to do dips:

• Raise yourself onto two dip bars with straight arms
• Lower your body down to the ground, bending at the elbow. If you can, keep going until your shoulders are lower than your elbows.
• Push into the bar and lift your body until you’re back in your starting position, with your arms straight.

How to turn these into a workout

Dr. Pak recommends doing these two exercises, followed by a few sets of lateral raises to work your entire upper body. If you’re working out at home, check out the best adjustable dumbbells here.

A superset in strength training means doing two exercises back-to-back with minimal or no rest in between. During supersets, you’ll normally target opposing muscle groups; for example, here, you’re working your chest, followed by your back. Supersets are a great way to train if you’re short on time.

Here’s Dr. Pak’s upper-body superset:

• Do a set of chin-ups to failure
• Rest for 10-20 seconds
• Do a set of dips to failure
• Rest for a couple of minutes
• Repeat four times, twice a week

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

More from Tom's Guide

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

I’ve been wearing the Oura Ring 5 for six weeks, and it is, by far, the most comfortable smart ring I’ve ever worn. Yet is it worth the upgrade if you’ve recently purchased the Oura Ring 4? Hopefully, my six-week update will help you decide.

Below, I’ve rounded up three things I love and two things I wish I could change. I’m a fitness editor who reviews tech for a living; I’ve been wearing the Oura Ring 5 solidly since it launched six weeks ago, but have had an Oura Ring on my finger since the Oura Ring Generation 3 launched in November 2021.

3 things I love about Oura Ring 5

It really is comfortable

The Oura Ring 5 is 40% smaller than the Oura Ring 4, and you can feel this difference immediately. Not only is it more comfortable to wear, but it also disappears on your finger in a way the Oura Ring 4 didn’t. If you’re looking for a fitness tracker that nobody will notice, this is worth investing in.

That said, I’ve learnt from experience that you really need to get the size right. Wear the sizing kit for 24 hours, as your fingers naturally swell at night and shrink when they are cold.

The ring needs to be snug enough that you can’t spin it round your finger, but not so tight that it restricts circulation. When it comes to sizing, make a fist, and if there's a gap between the ring and the top of your finger, try a smaller size.

The battery life is great

I’m someone who lives life in low power mode. As a fitness editor who writes about tech, keeping all my devices charged is a full-time job in itself. I appreciate the improved battery life on the Oura Ring 5, which easily lasts around a week between charges. The Oura Ring 5 also charges faster than the older iteration, meaning I can give it a quick charge before bed if I need to, rather than lose a night’s worth of data.

The ring seems more scratch-resistant

Cat Stevens was right: the first cut is the deepest, but so far, so good with the Oura Ring 5, which is yet to get a scratch. Oura says the Oura Ring 5 is more scratch-resistant than previous iterations due to its coating, aiming to minimize damage from daily wear and holding weights in the gym. So far, so good.

2 things I'd change about Oura Ring 5

No exclusive features

Ok, this isn’t actually a negative. If you’ve just bought an Oura Ring 4, you’re still getting all of the same benefits as the newer ring, as Oura has done a great job of rolling out the software upgrades to its older products. The Oura Ring 4 and Oura Ring Generation 3 will still get the new Live Activity Tracking and new women’s health features.

Oura needs a trade-in plan

The only real reason to upgrade to an Oura Ring 5 from an Oura Ring 4 is that you want a smaller ring, but as yet, Oura doesn’t have a trade-in scheme. You can send your older ring back to Oura for recycling, but you won’t get anything for it, and I really think this needs to change, especially for dedicated users who have diligently paid a monthly subscription for years.

More from Tom's Guide

• I walked 3,000 steps with the Fitbit Air vs Garmin Forerunner 70 — and I’m seriously amazed by the results
• The Fitbit Air is basically just a screen-less Fitbit Inspire 3 — and that’s a very good thing
• I spent one week with a wallet-friendly Garmin Forerunner 970 dupe — 5 things that stand out about the $300 cheaper Amazfit Cheetah 2 Pro

I like highly cushioned sneakers, which is a good thing right now because most of the best running shoes have max-stack designs with over 40mm of foam packed into the midsole.

However, there are times when I long for a nimbler, more direct feel on the run, and the Skechers Aero Razor offers exactly that. If you’re not a fan of big running shoes, it’s a shoe you definitely need to know about.

It’s incredibly light and has a sleek, fast ride thanks to the rockered midsole and lively midsole foam, but the Aero Razor is still pretty comfortable on easy runs in my experience.

Some will find it a bit too direct and lacking in cushioning, but the Aero Razor is a surprise standout of the year so far for me, and a rival to some of my favorite shoes like the Puma Deviate Pure Nitro and Adidas Adizero Evo SL.

Skechers Aero Razor review: Price and availability

The Skechers Aero Razor launched in February 2026 and costs $140 in the U.S. and £135 in the U.K., a good price that puts it up against some of the best value running shoes available, like the Adidas Evo SL and Puma Deviate Pure.

Skechers shoes also seem to have a happy habit of dropping in price more regularly than other running brands, so the Aero Razor could be even better value — it’s available for $119 at Amazon right now, for example.

Skechers Aero Razor review: Design and fit

The Aero Razor is currently available in four colors, including the black design I tested. I went with my normal running shoe size in the Aero Razor and had a good fit, but it’s a fairly narrow sneaker that fits closely around the toes, so if you have a wide foot, it would be worth trying before buying if you can.

Compared to most daily trainers on the market, the Aero Razor is lighter and has a lower stack height. It has a 4mm drop and stands 36mm tall at the heel and 32mm at the forefoot, and weighs just 7.1oz in my US men’s size 10.

This light, lean design lends itself more to speed training, but there’s still enough cushioning on the shoe for easier efforts.

Upper

The Aero Razor has a minimal mesh upper that aims to be lightweight and breathable rather than being especially padded.

There is some padding around the heel, and I found it comfortable enough, but in general it has a less plush feel than most daily trainers.

Midsole

The Hyper Burst Pro midsole foam is a nitrogen-infused aliphatic TPU material, which means it is light and energetic. It’s the kind of foam used by a lot of my favorite shoes right now, so I was excited to see Skechers use their version of it on the Aero Razor.

In the forefoot of the shoe is Skechers’ H-Wing plate, which adds stiffness to the shoe to speed up the transition from heel to toe without being as heavy and stiff as a full plate.

A pronounced rocker, called Hyper Arc, also works to roll you onto your forefoot rapidly, whether you’re cruising along at an easy pace or going all out in a workout.

Outsole

For a lightweight shoe, the Aero Razor has an impressive outsole, which is made from Goodyear rubber. Most of the heel and forefoot are well covered, and the shoe has gripped well for me even during runs on light trails.

Skechers Aero Razor review: Running performance

It’s been a couple of years since I last tested a Skechers running shoe, but in the past they have impressed me with their lightweight designs, and that’s definitely true of the Aero Razor.

Where past Skechers running shoes sometimes fell short compared with other brands was in the foam used in the midsole, but the Hyper Burst Pro in the Aero Razor is very good.

It delivers a lot of energy return at faster paces, and when combined with the fluid rocker and the nylon H-Wing in the forefoot, the shoe has an effective, efficient ride for workouts in my experience, whether it’s intervals or tempo sessions.

There are some foams I still find a bit more lively, such as the Lightstrike Pro used in the Adidas Evo SL or the FF Turbo Squared used in the Asics Megablast, but Hyper Burst Pro is an impressively energetic material to find in a running shoe at this price.

I also found the Aero Razor to be just about comfortable and supportive enough for a long easy run in my testing; while it wouldn’t be my first choice for that kind of run compared with a more cushioned shoe, it’s versatile enough to handle it.

However, if you are a runner who values comfort highly, the Aero Razor might be a bit too direct for your taste, and you’d need to pair it with a more cushioned shoe for your easy runs.

Should you buy the Skechers Aero Razor?

The Skechers Aero Razor will suit some runners down to the ground, and if you’re a fan of lightweight, lower-stack daily trainers, it’s one of the best options on the market.

It’s a bit of a throwback to shoes like the early models of the New Balance Rebel, and it’s also well-priced and likely to feature in sales regularly.

If you would prefer a more cushioned option, the Asics Novablast 6 is an outstanding running shoe that isn’t quite as quick as the Skechers, but more comfortable and stable, and still lively at faster paces.

Aside from perhaps not being cushioned enough for the mass market, the Aero Razor’s other problem is the rollcall of brilliant rivals in its category, which include the Adidas Evo SL and Puma Deviate Pure, two shoes that are also lightweight and versatile, but also a little more cushioned and comfortable.

I still rate those shoes a little more highly, and the Hoka Mach 7 is another fun, versatile daily trainer to consider, but the Skechers Aero Razor is in great company simply by being competitive with them, and this bodes well for the future of the line.

As a sleep editor I get the opportunity to test a huge range of sleep tech and products, all geared towards helping us in our collective quest for a decent night’s sleep. I have everything I need for a good night’s rest, and yet I still struggle with middle insomnia.

Middle insomnia is characterised by falling asleep with ease, only to then wake in the middle of the night. For me, I go through periods of waking up at 3 a.m., unable to fall back to sleep. While unpicking the root cause of my nighttime awakenings is an ongoing process, I’ve learnt that there are habits that make the issue worse.

Below, three leading sleep doctors weigh in on the nighttime routine mistakes I’m making, like falling asleep in front of the TV. Plus, they share the three simple switches I can make in order to better manage my middle insomnia.

• Read more: The Muse S Athena solved my overnight wake-ups and helps me fall asleep in minutes — why it's the best 'sleep enhancer' I've tested

Why do I keep waking up at 3 a.m.?

• Sleeping in on the weekends: Breaks your natural circadian rhythm and causes 'social jet lag.'
• Falling asleep in front of the TV: Falling asleep in front of the TV diminishes your sleep pressure, making it harder to both fall and stay asleep.
• Getting inadequate exercise: Incorporating less movement into my day when I'm tired perpetuates the cycle of poor sleep.

3 simple doctor-approved daily routine switches to help you sleep through the night

I strongly suspect that the underlying cause of my 3 a.m. wake ups is due to elevated baseline levels of cortisol, the 'stress' hormone.

While there's no quick fix to dealing with stress and anxiety, there are several nighttime routine mistakes that I wasn't aware were contributing to my middle insomnia.

Below, sleep doctors weigh in on why certain common daily habits wreak havoc on my rest, plus the simple switches I can try instead for better sleep.

1. The 3 a.m. culprit: Sleeping in on the weekend

As a parent, sleeping in on the weekend isn’t something that I get to do all too often. But if the opportunity arises to sleep in past my usual wake time, I tend to grab it with both hands — especially following a broken night’s sleep.

But, according to experts, this is one of the biggest sleep routine mistakes I could be making.

“Even after a poor night's sleep, maintaining a consistent wake time can help restore healthy sleep patterns more effectively than sleeping in,” says Dr. Joshua Roland, medical director at Dreem Health.

Dr. Matthew Walker, a leading sleep scientist, agrees. "Irregular wake times, particularly across weekends, can create social jet lag: a mismatch between biological time and clock time, even without travel."

The swap: Sticking to a consistent sleep schedule

Following a consistent sleep schedule, like the 7:1 sleep rule where you go to bed within the same one hour window and achieve a minimum of seven hours of sleep, ensures you have enough time to build adequate sleep pressure throughout the day.

Sleep pressure is your biological urge to sleep. It’s also referred to as your homeostatic sleep drive. It starts building from the moment you wake up, reaches its peak as you nod off, before levels begin to drop again.

When you sleep in later than usual, you aren’t giving your body enough time to build enough sleep pressure to both fall and stay asleep all night.
The best way to fall into a consistent sleep schedule is by anchoring your wake up time — even on the weekend.

“A fixed wake time determines the length of the waking day, stabilizes the accumulation of sleep pressure, and provides a repeatable circadian cue when paired with morning light,” explains Dr. Walker, neuroscientist and professor of neuroscience and bioengineering at the University of Texas at Dallas.

“A consistent wake time is arguably one of the most important anchors of the body's circadian rhythm because it helps set the timing of hormone release, body temperature cycles, alertness, and subsequent sleep pressure,“ agrees Dr. Roland, a Board-Certified Sleep Medicine Physician.

2. The 3 a.m. culprit: Falling asleep in front of the TV

Falling asleep in front of the TV is my guilty pleasure, particularly on the weekend. I'm not alone, an estimated 61% of us fall asleep in front of the TV every night. However, doctors warn that it could be contributing to my middle insomnia.

“A [mistake] is the brief evening doze, often during television or reading," Dr. Walker has previously explained. "Even twenty minutes of sleep in the evening can partially discharge sleep pressure and make it harder to initiate sleep later."

Falling asleep in front of the TV or napping during the day is a common mistake that Dr. Roland also encounters.

“Many people compensate for sleepiness by resting on the couch or napping throughout the day, which can relieve sleep pressure and make nighttime sleep more fragmented,” explains the sleep doctor.

What's more, when we push past our natural sleep window, it can trigger the production of wakeful chemicals, such as orepinephrine, dopamine, orexin and, my biggest foe, cortisol.

"When we push past our natural bedtime, we create a tug-of-war inside the body. Sleep pressure has been building all day; natural melatonin is rising, and every signal is telling you it's time to rest," Dr. Roland has previously explained.

That can result in a tired and wired feeling, which is when you're physically exhausted but feel too mentally stimulated to fall asleep.

The swap: Pay attention to sleep cues and go to bed when I’m tired

Instead of napping through a film or falling asleep when reading, Dr. Walker stresses the importance of staying in tune to our natural sleep window.

“Adequate sleep pressure is usually signalled by increasing eyelid heaviness, yawning, reduced alertness, impaired sustained attention, and the repeated loss of focus while reading or watching something,” explains Dr. Walker, who notes that artificial lighting, screen time and stimulation late into the night can impair your natural sleep cues.

“These [sleep] signals are often missed because evening light exposure, screens, and mental stimulation can override or obscure the biological drive for sleep," explains the author. "Think of the system like an instrument panel: the body is displaying reduced alertness, but environmental stimulation can distort the reading."

3. The 3 a.m. culprit: Getting less exercise on the days I feel tired

Forget the under eye bags — a quick glance at my fitness tracker stats will tell you if I’ve had a good night’s sleep or not.

On the days when I’m existing in a fog of sleep deprivation, my step count is pitifully low. But when I’ve had a good night’s sleep I tend to move more.

Why does this matter? “Moving less during the day can make it harder to get a good night's sleep,” explains Dr. Shelby Harris, a licensed clinical psychologist who specializes in behavioral sleep medicine.

“But it’s really a cycle because when people don't get enough sleep, they're also often more fatigued the next day, which can lead to spending more time sitting and being less physically active.”

The swap: Incorporating movement into my day to build adequate sleep pressure

Instead of leading into exhaustion and barely getting out of my chair, Dr. Harris recommends incorporating movement into my day — even after a terrible night's sleep.

“Regular physical activity helps build the body's natural drive for sleep, supports a healthy sleep-wake cycle, and can reduce stress and improve mood,” says Dr. Harris, author of The Women's Guide to Overcoming Insomnia.

However, that doesn’t mean you need to push yourself too hard. “If you're exhausted after a bad night's sleep, don't put pressure on yourself to do an intense workout," says Dr. Harris. "Even getting up to stretch every hour, taking a short walk during lunch, or walking while you're on a phone call can make a difference.”

How to fall back to sleep when you're awake at 3 a.m.

• Don't check the clock: If you're anything like me, rolling over and checking the time can stress you out further. It can also lead to the temptation of scrolling on your phone, making it even harder to go back to sleep.
• Practice the 15 minute sleep rule: When I do wake up at 3 a.m., the advice from experts is clear — get up and leave the room and do something relaxing. This prevents creating a negative association with your bed and bedroom.
• Try the cognitive shuffling method: This is a visualisation technique or random objects and helps empty my mind of racing thoughts. To practice it, think of a word and spell out as many objects as you can beginning with each letter.

I believe, even as a personal trainer and fitness editor, that your life shouldn't be spent in the gym (unless you want it to be). For that reason, routines that can be done at home or that are short but effective can help contribute toward your weekly exercise routine without taking away from other things you love doing.

Recently, I was chatting with Pilates instructor Bojana, who runs the Strong Pilates studio. She gave me a three-move Pilates routine you can do using the reformer or your mat if you don't have access to a studio or machine.

It's beginner-friendly and strengthens your entire body. In just three moves, I was shocked at just how effective and challenging this routine is. Here's how to access it for free.

As always, seek advice from a physical therapist, Pilates instructor, or relevant medical professional if you're unsure about an injury, health condition, or similar.

What is the 3-move Pilates routine?

This routine combines strength and mobility; using a reformer provides extra resistance, but there's no reason you can't use your mat or a smooth floor where you can slide a dish towel across it.

Work for 45 seconds, take 15 seconds to rest, then move to the next exercise. Aim for 5 rounds.

Plank hip dips

Hip dips use torso rotation to strengthen your obliques as you rest on your forearms and twist from side to side. You'll also feel this working your shoulders, glutes, hips and quads.

• Start in a forearm plank position with your shoulders over your elbows and hips aligned with your shoulders
• If using a reformer, attach springs and press the carriage away to create resistance as you hold the plank. Otherwise, perform on your mat
• Twist to the left and tap your outer left hip toward the mat or reformer
• Rotate back to center, then repeat on the right.

Sweepbacks

Sweepbacks extend the hip flexors and work the gluteus muscles as you extend your leg and kick behind you. Try to maintain a strong tabletop position and zip your belly in toward your spine, focusing on a smooth sweep of the leg.

For an advanced variation on the reformer, attach your springs and hook your working foot through your strap. You're going to position your body on the carriage, and as you sweep your leg back, the carriage will move. Your goal is to control the entire movement of the carriage back and forth as your leg moves.

• Start in a tabletop position with your shoulders over your wrists and hips over your knees
• On the reformer, place your right toes on the ground on your right side. If you're using a mat, extend your right leg behind you and tuck your toes. You won't get as much range of motion, but you can still perform the exercise
• Sweep the leg up and back behind you without arching your lower back. Pull your belly in and push out through your hands
• At the top, squeeze your glutes and core and point the toes down. Pause
• Slowly lower the leg, then switch sides.

Squat extensions

If you plan to use your reformer, stand on one leg on the platform for stability and place your other foot onto the carriage; your goal is to open and close the carriage with control. The more springs, the more resistance; the fewer springs, the less stability. Pick your poison.

If you're performing this exercise without a reformer, use a dishcloth or similar on a smooth floor; wood works well.

This exercise hits the outer glutes, core, and inner thighs hard, but overall, you're working your hips and lower body.

• Stand with feet shoulder-width apart. Your back should be straight, chest proud, and hands clasped in front of you or resting on your hips
• Sit your hips back into a squat with your core engaged
• With control, place your weight into your left leg, then smoothly glide your right leg away from you, keeping your knees tracking with your toes
• Pause, then slowly draw your leg in again. Switch sides.

Here's what happened when I tried it

This workout targets your lower body and core primarily, but your upper body also supports stability. I love the focus on the glutes and hips, which are essential muscle groups for strength, stability, and healthy movement patterns.

Each exercise tests you to work one side of your body at a time, which I need because my left side is noticeably weaker than my right; something I've still not been able to iron out, despite years of training toward it.

Focus on keeping the movement smooth and controlled; the focus is on time spent working (45 seconds per move), rather than reps, so think about the quality of the ones you manage to do each round.

The idea of this short Pilates routine is to connect you with your core and build strength through your legs; it challenges stability and control and asks your body to control itself while moving through resistance, whether you use a reformer or not.

I'm not joking; I was shaking from head to toe after trying this. It blends strengthening with improving range of motion and forces you to focus on what your muscles are doing.

Here are three things it did for my body:

• 1. I felt more open in my body after: Sweepbacks help my hips open up, and I love the stretch down my inner thighs during the squats.
• 2. It gives me the good shakes: It doesn't matter whether you use the reformer or not, because either way, it will leave you shaking. That's down to the amount of control and slow tension you will create. There's no rushing here, just pure resistance.
• 3. My whole body felt worked: Although you're not specifically targeting your upper body, your entire body is working throughout, and I came away feeling like I'd managed a full-body workout in a short time.

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

More from Tom's Guide

• Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I'm training like an elite soccer player using these 4 strength and recovery tips from Man City W.F.C.

Any parent will know how hard it is to fit in any sort of exercise with kids in the house, so a fast, functional workout with minimal equipment is essential. As a single mom, I appreciate the juggle, but when I stumbled upon this simple kettlebell workout, I had to share it.

All you’ll need to build full-body fitness is one of the best kettlebells and three rounds of these four exercises. Remember, the right weight will feel challenging, but not impossible by the final few reps. If at any point you feel like the weight is compromising your form, it’s too heavy. If you don’t have a kettlebell, you could also use one heavy dumbbell for this workout.

As always, a reminder that if you’re a complete beginner, pregnant or postpartum, or recovering from an injury, this might not be the right workout for you and your body. Always seek personalized advice from a qualified professional if you’re not sure.

What is the workout?

The workout is shared by Jeff, who is the trainer behind MidLifeFitClub on YouTube. He often shares stories about how he transformed his body in his 50s through workouts and healthy eating.

This is a HIIT workout aimed at burning as many calories in a short amount of time.

Here are the exercises involved:

• 12 x thrusters: Jeff is holding two dumbbells, but he explains in the comments that you can do the same move with a kettlebell in both hands in front of your chest, lifting it to the ceiling. Start with your feet slightly wider than hip-width apart, bend your knees and send your hips back to lower into a squat, then push through your feet to return to your starting position. As you do so, lift both arms to the ceiling, lifting the weight above your head. Keep your core engaged throughout the exercise, thinking about sucking your belly button in toward your spine and bracing your core.
• 15 x kettlebell swings: Some things to remember with the kettlebell swing — the movement should be controlled at all times. As you swing the kettlebell in front of you, squeeze your glutes and core, then swing it up in line with your torso. Keep a soft bend in your knees.
• 20 x push-ups: You don’t need any equipment, but a good yoga mat can help make things more comfortable. Keep your core engaged as you lower your torso down to the mat. If this is too much, drop your knees down to the floor; you’ll still get all the benefits of a push-up.
• 40 x mountain climbers: Start in a high plank position, drive your left knee underneath your body to touch your right elbow. Keep alternating sides and move slowly and with control. Don’t be tempted to run your knees in — the slower you move, the harder your core has to work.

You’ll do three rounds of the circuit. Take a small rest in between each round if you need to.

What are the benefits?

All of these focus on building functional fitness in the body — this means preparing your body for daily tasks, like carrying a heavy load of shopping or a toddler who refuses to get back in the stroller. During these everyday movements, your core will have to stabilize uneven weight, and by training for this in your workouts, you’re less likely to get injured.

Unlike traditional gym machines that isolate a single muscle, you’ll be working multiple joints and muscles at the same time, meaning you’re getting more bang for your buck in a shorter workout. Your heart has to pump blood to your legs, arms, and core all at once, elevating your heart rate and boosting your cardiovascular endurance without hours in the gym.

Finally, these exercises can all work on your balance, coordination, and posture. During the thrusters and kettlebell swings, you’ll be building glute and hamstring power, as well as reversing the effects of sitting all day on your hips and upper back. You’ll also be getting all the cardiovascular benefits without any impact on your feet, ankles and knees, which is great if you’re a runner or cyclist.

What are you waiting for? Grab something heavy and give this workout a try before the kids wake up.

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

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I’m a personal trainer who works with clients aged 65+ daily. Here are the 2 exercises I always recommend when it comes to building mobility and balance
• A Pilates instructor shares a 6-move routine for over-60s to build balance, mobility and functional core strength

Most people buy an Apple Watch for two reasons: tracking exercise and checking notifications. But if that’s all you’re using it for, you’re only scratching the surface of what’s on your wrist.

Beneath the standard watchOS interface lies a powerhouse of hidden tools designed to save you time, streamline your daily routines, and even protect your peace of mind.

Here are five deeply underrated Apple Watch features that will fundamentally change how you use your wearable every single day.

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• How to use Apple Watch hypertension alerts — the life-saving feature you need to turn on
• Get more from your Apple Watch — hidden Control Center features worth knowing
• 5 hidden settings that extend your Apple Watch's battery life

Google should capitalize on the recent success of the screen-free Fitbit Air fitness tracker and launch a Fitbit-branded smart ring to take on the Oura Ring 5, Samsung Galaxy Ring, and other major players in the space.

I review wearable tech for a living, and Google has never been in a more prime position to debut a finger-based holistic wearable to rival the best smart ring out there. Here are the three biggest reasons why.

1. Screen-free wearables are having a moment

The $99 Fitbit Air debuted just a few months ago to mostly positive reviews, including from me; I even picked it as one of the best fitness trackers in 2026. Not only that, I’m wearing one as I type this. That’s how much I dig Google’s latest tracker.

Moreover, Fitbit isn’t the only major tech brand doubling down on screenless wearables. Oura just refreshed its flagship model with the Oura Ring 5; Garmin is rumored to be imminently launching a Fitbit Air alternative, potentially called the Garmin Cirqa; and the Whoop 5.0 remains a super-popular tracker for hardcore and pro athletes.

IMHO, Google should take everything that makes the Fitbit Air great — the affordable price, comfortable design, solid battery life, easy-to-digest holistic insights, etc. — and reconfigure it into a smart ring.

The Fitbit Air already significantly undercuts the competition, Whoop, by a massive margin in terms of cost (an annual Whoop membership starts at $199). A Fitbit smart ring could potentially do the same versus Oura (the Oura Ring 5 starts at $499).

2. Google wearables are already subscription-optional, unlike the Oura Ring

Another major advantage Google has over both Oura and Whoop is a subscription-optional approach to health and fitness tracking. Take the Fitbit Air, for example: $99 gets you the device and access to all the tracker’s core holistic data via the Google Health app for no additional charge.

Want next-level AI-backed insights? Google Health Premium is optional at $9.99 per month or $99 per year. The premium service also includes access to “The Coach,” Google’s personalized AI trainer. Not sure if these insights/tools are right for you? Most Google wearables come with a free Premium subscription demo to try before you buy.

3. Fitbits work with Android and iOS, unlike the Galaxy Ring

This one applies less to the Oura Ring, which plays nicely with both Android and iOS devices. However, the Samsung Galaxy Ring — which is arguably the next-best smart ring to anything named Oura — is Android-only.

The fact that Fitbit wearables also work with both operating systems — and presumably, a Fitbit Ring would too — gives Google a potentially major advantage over Samsung in terms of acquiring new customers.

Then again, recent rumors suggest that a Samsung Galaxy Ring 2 is in the works, and that iPhone compatibility isn’t out of the question. That said, a refresh of the Galaxy Ring in 2026 seems unlikely, which is all the more reason for Google to roll out a Fitbit Ring sooner rather than later.

What do you think? Would you be interested in a Google/Fitbit Ring? Let me know in our poll below.

More from Tom's Guide

• Oura vs Whoop vs Fitbit Air — 5 questions to ask yourself before buying a screen-free fitness tracker
• Exclusive: Google design director says Fitbit Air reception proves they 'made the right decision' going screen-free
• I manually counted 5,000 steps to test the Apple Watch 11 vs Fitbit Air, and Apple wins the accuracy battle while offering superior elevation data

Unless you’ve been sleeping under a rock (or spending your free time scrolling Strava), you’ve probably seen the viral churning-butter-while-running trend. It looks pretty simple — grab a carton of heavy cream, pour it into a Ziploc bag, add some salt, and head out for a run. In theory, by the time you return, you’ll have churned butter, ready to spread on your toast.

I’ve seen this trend all over my Instagram and TikTok for the past few months, so now I’m back training for another marathon. I decided to give it a try. In a heatwave, of course. I have some thoughts.

How to do it

I’m based in the UK, where heavy cream is known as double cream. But here’s where it gets slightly more complicated: in the US, heavy cream contains at least 36% fat, whereas double cream in the UK is richer and thicker, containing around 48% milk fat.

I’m no dairy expert, but I didn’t know if the higher fat content would make it easier or harder to make butter. According to Google, it would have been easier, and probably the better choice, but alas, my local store is in a black hole with no phone signal.

Instead, I grabbed two pots of whipping cream, which have the same 36% fat content. The next morning, pre-run, I put both of these into a Ziploc bag, sprinkled some salt in, then placed this bag inside another bag, inside my running backpack. What could possibly go wrong?

Right now in the UK we're experiencing a heatwave, with the temperature of my run a warm 32 degrees Celsius, or 89 degrees Fahrenheit. This might not sound like much to my readers on the other side of the pond, but I challenge you to exist in a world without air conditioning.

For anyone who cares, I was running in the excellent Asics Novablast 6 running shoes and tracking the run on my Garmin Forerunner 170.

I ran 10 miles with heavy cream in my backpack, and yes, it made butter (sort of)

I really wasn’t convinced this was going to work, and it sort of didn’t. I checked my cream/butter every few miles, and at three miles, I was still carrying cream. At five miles, the cream looked a lot thicker, and I was convinced I was on the way to having churned butter. By eight miles, it was thicker still, but I realized the second carton of whipping cream was probably too much.

Yet it seems all of this pulling the Ziploc out of my running backpack and putting it back in was where I went wrong. Both bags split at mile eight, and I had cream (or butter, you decide), running down my back and legs for the final mile and a half (I stopped early, for obvious reasons).

When I got home, I didn’t have anything resembling the butter you’d form into a block, like my runners on TikTok. I definitely had butter, but in the loosest sense of the word. Either way, I managed to spread it on some toast and have it for my breakfast. Once I’d put my entire outfit and backpack in the washing machine, that is.

My takeaway? This was a cool experiment, but next time, I’ll just grab some butter on my way home.

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'

Withings ScanWatch 2: Review in brief

Despite my love of sleep tech, I used to think the only way you'd get me in a smartwatch was by tearing my beloved analog watch from my cold, dead wrist. The Withings ScanWatch 2 has proven me wrong, showing there is an option for those who want functional health tracking in more attractive packaging than a black screen.

The Withings ScanWatch 2 looks like your conventional watch but packed inside is a wealth of health and fitness tech. From sleep tracking to step counters to SpO2 measures, the ScanWatch 2 features advanced tech designed to give you a well-rounded view of your health.

Overall, the health and sleep data is comparable to the best sleep trackers (although I found the Withings Sleep Mat comes out on top for sleep metrics), and the Withings app makes it easy to understand. You do have to upgrade to Withings+, however, if you want advice on what to do with that data.

To maintain the analog look, the ScanWatch2 does have to make some sacrifices. The paired down display means you have to use the app for detailed insight and scrolling through the small dial can be frustrating. It’s also one of the bulkier health trackers, which makes it less comfortable for sleep (and quite warm to wear).

But this is a smartwatch for people who don’t want to wear a smartwatch and although the display might be simplified compared to say, the Apple Watch 11, the data and the tech isn’t.

Withings ScanWatch 2: Price

The WithingsScan Watch 2 starts at $369.95 US / £319.99 UK at Withings. A standard wristband is included, but you can add additional wristbands (including a metal buckle design) from $35.95 / £35.95.

That places it among premium fitness trackers, such as the Apple Watch 11 (from $399.99 / £369.99 at Amazon) or the Oura Ring 5 (from $399 / £399 at Oura). Withings does offer a more affordable alternative in the ScanWatch Light ($249.95 / £319.95) or, if it’s just sleep tracking you want, the Withings Sleep Mat is $199.95 / £129.95.

I tested the Withings ScanWatch 2 using the basic free tier but you can upgrade to the Withings+ subscription. One month comes free and after that it's either $9.95 / £8.95 per month, or $99.50 / £89.50 a year.

Withings ScanWatch 2: Design and Comfort

I’m a diehard analog watch lover and so the hybrid design of the Withings ScanWatch 2 appeals exactly to my taste. It looks like an analog watch until you get close and discover the double dials are hiding a health tracker and a step counter.

The upper dial is the digital display and it's here you'll find your health tracking data (and any notifications). It's easy to see both in daylight and the dark. The crown on the bezel is used not to change the time (that happens automatically automatically) but to scroll through the menu. The lower dial tracks your fitness goal, such as how close you are to 10,000 steps.

Made from Sapphire glass and a stainless steel case with an FKM (fluoroelastomer), the ScanWatch 2 feels durable (and perhaps a little bulky — I'll get into that now). It's also swimproof.

The disadvantage of this hybrid design is that the ScanWatch is cumbersome in comparison to lightweight trackers such as the FitBit Air. It's particularly notable when sleeping — I wear my watch on my left wrist which is the side I gravitate towards in sleep. As a result, it often takes some readjustment to ensure my watch isn’t pressing into me.

However, it’s not much bulkier than the Apple Watch 11 or the Garmin Forerunner, which both prioritize plenty of tech over a streamlined design.

There's also less data available on the screen, although that does mean it's less distracting than other smartwatches. It's a matter of preference; if you want a traditional look with at-a-glance data, the ScanWatch 2 has you covered.

Withings ScanWatch 2: Sleep tracking

The Withings ScanWatch 2 tracks a variety of metrics to deliver a sleep score summing up your night. This includes duration (time in bed and time asleep), sleep stage, heart rate, and HRV (heart rate variability).

I compared the sleep metrics collected by my Withings ScanWatch to the data from my Muse S Athena headband and, bar a few minor differences in sleep and wake time, the results largely matched. My heart rate metrics are also comparable.

However, the ScanWatch 2 has a tendency to miss minor interruptions, attributing them instead to light sleep. For example, in data from July 7th my Muse S Athena noted a wake up at 5.17 a.m., which my ScanWatch didn’t. I know for certain I was awake at this point because I checked the time... but I did fall asleep again quickly.

The ScanWatch can also confuse moments of stillness for sleep. (See my ‘nap’ at 7.40 a.m. which was definitely just me scrolling through my phone.) However, I’ve found it’s more accurate than Withings’s dedicated Sleep tracker for determining when I’m actively trying to sleep — the Withings Sleep Mat tends to mistake ‘reading in bed’ with ‘lying awake’.

The ScanWatch 2 has a few more advantages over the Sleep Mat (also from Withings). For a start, it’s portable which means I can track consistently even when traveling. It also collects health data that’s not directly related to hours in bed but nonetheless influences your rest (such as temperature, activity levels, and menstrual cycle).

However, for accurate and detailed sleep tracking, both the Withings Sleep Mat and the Muse S Athena come out on top. The ScanWatch provides an excellent overview but can miss the finer details. Not to mention, the bulky design means that on some particularly restless nights, I've had to take it off around 3 a.m.

Withings ScanWatch 2: Health and fitness tracking

Despite the streamlined display and the analog design, the ScanWatch 2 is packed with some high tech health tracking features, including a step tracker, heart rate monitor and SpO2 tracker. A lot of this tech is accessible subscription free, which is a bonus for a health tracker (for example, much of Whoop’s tracking features are premium access).

I use it primarily to track my steps (I’m a walker), although you can also log swimming, running, cycling and ‘other’. I have the dial on the watch face set to log my steps as I go, with a vibration and notification when I hit 10,000. It’s a useful feature to stay on top of your fitness without having it glaring in your face (overall, the ScanWatch excels at subtlety).

In terms of accuracy, both the step counter and temperature tracker have impressed me with their accuracy, although some steps do appear to be overlooked (I count more steps quietly padding around my living room than the ScanWatch acknowledges). From this, I assume data such as SpO2 monitoring is accurate, although I don’t have clinical results to compare to.

There’s two more additional features I’d like to call attention to. First, the ‘breathe’ app. This is displayed on the watch face and guides you through simple breathing exercises. I’ve found it useful both before bed and on-the-go.

Second, temperature tracking. Overnight temperature readings helped me see a clear link between warm weather and disrupted sleep (and it works with the menstrual tracking feature to predict periods). It's just a shame that the bulky design means on hot nights I tend to take the watch off midway through the night, because it's too stuffy.

While the ScanWatch has impressed me with its accuracy, for free users, it delivers little in the way of analysis — you need to upgrade to the Withings+ app for that.

Withings ScanWatch 2: Performance

Set up

The ScanWatch 2 is incredibly easy to set up. Connecting to your phone via Bluetooth, you’re guided through the best way to wear the ScanWatch, proper usage including setting your fitness goal (measured by the watch face dial) and even sets the time for you.

Scrolling through the data with the crown isn’t the easiest method to access information but that’s a natural downside of this type of design. And, once you’re familiar with the order of the menu, things do speed up.

App

The Withings App stores data from all your collected Withings devices and so for those dedicated to the brand, it can store a lot of metrics. Mine has access to my ScanWatch and my Sleep Mat, and I highly recommend editing the home screen to ensure your preferred metrics are displayed first — I used to scroll past all kinds of data to access my sleep score.

In the app, you can access all the data collected from your ScanWatch displayed in charts and graphs. Overall, I’ve found these easy to scroll through and to understand, with data clearly displayed (I particularly enjoy the sleep tracking analytics, which provide a thorough overview with just a quick glance).

You can also generate health reports in the app, drawing together data into a handy PDF you can send to your doctor.

For this review, I used the free Withings app, which I found helpful enough. For ‘health improvement scores’, you’ll need to upgrade to Withings+. This will give you access to AI insights and personalized care; useful for those looking to improve an aspect of health, rather than simply monitor.

Battery life

Withings claims the ScanWatch 2 has 35 days of battery life. Based on my experience, that’s accurate: I started wearing mine on April 23rd and by July 3rd, I’d only charged it twice. Those who favor referring to the watch screen over the app are likely to find the battery drains quicker but for moderate usage, you can get at least a month of wear before charging becomes necessary.

Withings ScanWatch also claims a “2 hour” charge time. Again, this seems accurate. On my last charge, I noted I had 15% battery life at 10.04 a.m. — by 11.04 a.m., I was up to 90%.

You do need to take the ScanWatch off to charge it, so quick juice is necessary to avoid missing out on data. It also has a non-standard charger which is $24.95 to replace, so during those 35 days you don’t need it, keep it in a secure place.

Withings ScanWatch 2: Should you buy?

Buy the Withings ScanWatch 2 if:

✅You want a classic watch design: The ScanWatch 2 is an excellent blend of form and functionality, pairing a classic analog watch design with a subtle display and a handy dial. The result is a sleep tracker that doesn’t look like a sleep tracker.

✅You’re looking for all-round health tracking: Withings’s free access app collects sleep data, heart rate, activity levels, temperature and more to give a reliable and accurate overview of your health. It’s a lot of info that’s easy to access.

✅You rarely find time to charge your devices: The ScanWatch 2 has a maximum battery life of 35 days and can fully charge in just two hours. That means minimal time off the wrist (and losing precious data) plus with careful planning, you can travel without a charger.

Don't buy the Withings ScanWatch 2 if...

❌ You won’t action, not just oversight: You’ll need to upgrade to the Withings+ if you want to turn your data into action with the help of AI intelligence and professional advice,

❌ You want a sleek wearable: The ScanWatch 2 has a classic watch design but the downside is it’s a bulkier wearable. The FitBit Air has a much slimmer profile while the Oura Ring is the closest you’ll get to invisible sleep tracking.

❌ You want top-class sleep data: While the ScanWatch 2 provides a decent insight into your sleep, Withings has another device that’s better suited to track your rest: the Sleep Mat.

Withings ScanWatch 2: Alternatives

When I have a lot on my plate at home, the thought of heading to the yoga studio feels like extra life admin I don't need. That said, I don't want to neglect exercise, as my mind and body need it, so I turn to short exercise snacks instead.

This short 10-minute yoga routine is designed to stretch stiff bodies, and while I didn't design it, I have tested it, and I can tell you it gets the nod from me. Save it until just before bedtime or even first thing in the morning to gently move your joints and muscles in a low-impact way.

All you need is one of the best yoga mats for your practice (I recommend a plush one with some cushioning), and to read on for the full routine. For more, check out this amazing 60-second core routine.

Watch: 10-minute yoga routine by Yoga With Bird

For me, yoga is about moving mindfully rather than trying to achieve an outcome. It's really the only time I connect my body with my breath, and I know a lot of keen yogis feel the same. As much as I love dumbbell workouts, kettlebell flows, or the odd HIIT session, nothing unites breath and body quite like it.

There's a wealth of research telling us that yoga can boost mood, reduce anxiety, and create a sense of calm. It can also help you increase mobility, flexibility, and strength, depending on the type of practice you enjoy. I could go on and on about the benefits of yoga, but instead, why not settle into a practice and see for yourself?

This one is beginner-friendly and only takes 10 minutes. I recommend a quiet place where you can roll out a mat and listen along to the video.

If you enjoy faster-paced yoga routines, this might not be for you, as it encourages you to slow down instead of speed up. It will feel quite stretchy with a lot of focus on your breathing. But I'd argue that the faster you move through life and the more impatient you get with slow styles of yoga, the more you actually need to try this.

Sometimes, we may not want something, but we need it. This is particularly true for me, and I really enjoyed it as a result.

You’ll spend several breaths in each posture, but you can always move with your pace of breath, as everyone's inhale and exhale are different.

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

What are the benefits?

"This yoga for stiff bodies class is perfect to do every morning or anytime you need a bit of movement," says your instructor. "You can even use this practice as a warm-up before a longer yoga class or right before or after your workout or run. Join me in this quick 10-minute morning yoga full-body stretch to feel your best!"

I'm not going to overpromise on this routine. It's only 10 minutes, and some of that time will be spent in child's pose and holding your poses. Sometimes, spending longer in one position allows you to melt into the posture better, releasing tension from your muscles to find a deeper stretch.

I find this tricky, as my impatient ADHD brain wants to move on to the next thing, and I quickly get bored. However, Yin yoga and other slow styles of yoga are great at teaching stillness, and you might find yourself (eventually) indulging in this opportunity to stay in one place.

It's not for everyone, but the routine does still retain a flowy feel, allowing you to move into spaces in your body that feel tight or niggly and giving you the chance to notice what you're feeling.

While classes like this, performed consistently, can help contribute toward flexibility, mobility, mindfulness, and overall activity levels, it's not going to build strength, muscle, or endurance. It's also not going to contribute to your cardio or resistance training output.

For that, I would recommend checking out a few other options below. Let us know what you think!

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Most people think getting visible abs means mindlessly crunching or performing a concoction of different exercises that promise to hit your core. But after more than 20 years of training, I've learnt that mastering certain movements well is often more effective than doing a dozen badly.

Mastering one exercise gives you the chance to perfect your technique, progressively overload the movement and really target the muscles you're trying to strengthen. In this case, that's your deepest abdominal muscles, which are the stabilizing muscles that support your spine, improve posture and create the strong foundation every well-developed core is built on.

Don't get me wrong, lowering your body fat is what ultimately makes your abs visible, but building the muscles underneath is just as important. And one of the most effective exercises for doing exactly that doesn't involve a single crunch.

Here's what you need to know.

What is the hollow hold?

I was first introduced to the hollow hold during my gymnastics days, and it's an exercise I've come back to time and time again. Today, it's used by everyone from CrossFit athletes to strength coaches because it delivers impact with little equipment and almost no movement.

This deceptively simple (but surprisingly difficult) exercise teaches you how to brace your core properly by forcing your abdominal muscles to work continuously to keep your spine stable. It particularly targets your deepest core muscle, the transverse abdominis, while also challenging your rectus abdominis (your six-pack muscles), obliques and hip flexors.

And as someone who spends a lot of time running and lifting weights, I'm always looking for exercises that deliver maximum results with minimal fuss. The hollow hold ticks every box.

Read on to learn how to do the hollow hold correctly, why it's one of the best exercises for building a stronger core and how to progress it as you get stronger.

How to do a hollow hold with proper form

Instead of balancing on your hands and toes, you're lying on your back with your shoulders and feet off the floor while using your core to keep your body perfectly still.

• Lie on your back and press your lower back firmly into the floor. This is the most important part of the exercise.
• From here, lift your feet a couple of inches off the ground, then raise your shoulder blades and extend your arms overhead.
• Squeeze your glutes and keep your ribs pulled down.
• Hold the position for up to 60 seconds while breathing steadily.
• Lower with control and don't collapse.

The aim is to create one long, slightly curved "dish" shape from your fingertips to your toes while keeping your lower back glued firmly to the floor.

What makes the hollow hold so effective is the combination of midline control and constant tension. By aggressively bracing your abs and maintaining that brace for as long as you can, you're forcing your deepest core muscles to work continuously to stabilize your spine.

It looks simple, but don't be surprised if your abs are trembling long before the timer runs out.

What if I can't hold it for 60 seconds?

Start with three sets of 20-30 seconds.

As your core becomes stronger, gradually build toward holding the position for a full 60 seconds while maintaining perfect form.

Remember, quality beats time. If your lower back starts lifting off the floor, finish the set. If you’re really struggling to maintain contact between your lower back and the floor, bend your knees or lift your legs slightly higher until you build more strength.

What are the benefits?

Unlike crunches, which mainly train your abs through trunk flexion, the hollow hold teaches your core to resist movement. That means your abdominal muscles stay under constant tension throughout the exercise, forcing your deep stabilizing muscles to work much harder while reinforcing good posture and spinal stability.

You'll train your entire core, particularly the transverse abdominis (the deepest layer of your abdominal wall, which acts like a natural corset around your waist). The hollow hold also heavily recruits the rectus abdominis (your six-pack muscles), internal and external obliques, hip flexors and shoulders.

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

As a runner, this is one of the reasons I love the move. A stronger core helps your posture, allows you to transfer force more efficiently and improves running form when fatigue starts to creep in. It also reduces unnecessary movement through your torso, making every stride feel stronger.

As a mum, I love it too. My daughter is obsessed with handstands, and the hollow hold is one of the exercises that helps me keep up with her. It teaches your body to brace properly by locking your core, tucking your pelvis and keeping your ribs down, which is the exact position you need to stay straight and balanced when upside down.

How to progress the hollow hold

Once you've mastered the standard hollow hold, there are plenty of ways to make it harder. Try holding a light dumbbell overhead or gently rocking backward and forward while maintaining the “dish” position.

One of my favorite progressions is also known as the Gator Roll. From your hollow hold position, slowly roll onto one side, then back again without losing your shape. It looks impressive (and definitely attracts a few looks at the gym), but maintaining constant tension throughout turns an already difficult exercise into a genuine test of total-body tension, coordination and core strength.

More from Tom's Guide

• I’m a personal trainer for seniors — everyone over 40 should start doing this exercise now
• I'm a weightlifting coach — 3 exercises I prefer over lunges for building strong, stable legs and knees over 40
• A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

Apple makes some of the best smartwatches money can buy. However, battery life has never been the Apple Watch’s strong suit. The Series 11 lasts an average of 24 hours, the SE 3 lasts roughly 18 hours, and the Ultra 3 lasts about 42 hours per charge.

Looking to squeeze a little more juice? Apple’s low-power mode is one option. For example, on the Series 11, it can extend your battery life up to 38 hours per charge. The trade-off is that the handy features you paid for, like the always-on display and continuous heart rate monitoring, get disabled.

Rather than losing essential Apple Watch features, what follows are three settings you can change that won’t impact the user experience much but will noticeably improve your device’s battery life.

Best of all, you don’t need to own one of the best Apple Watches, i.e., the latest/greatest model. These battery life tips work for older models, too.

1. Turn off 'Background app refresh'

The apps on your Apple Watch are constantly updating and/or refreshing with new content behind the scenes, which can lead to faster-than-normal battery drain, especially if you have loads of third-party ones.

For example, an app like AP News pulls in updates throughout the day so that when you open it, you see the newest headlines. Switching off background app refresh means that you may need to wait a few seconds for the freshest news to appear, but that’s a worthwhile trade-off for improved battery performance as far as I'm concerned.

To switch background app refresh off, head to the settings menu > general, and scroll down.

2. Turn on 'Reduce motion'

Apple wants your experience operating the Apple Watch to be as smooth and seamless as possible. As a result, the user interface is chock-full of quick animations that make transitioning from one app to another, for example, a more visually appealing experience.

However, these animations are far from essential. Reduce motion switches them off, saving you battery. Moreover, I find the difference between motion on and off hardly noticeable, and I’m guessing you will too.

The reduced motion setting is located under the settings menu, followed by accessibility. Scroll about halfway down to toggle it.

3. Turn off 'Optimize charge limit'

Last but not least, to ensure I get the best possible battery life out of my Apple Watch, I always turn off the “optimize charge limit” setting. This feature is designed to prevent your smartwatch from overcharging, which should in turn extend its long-term battery life.

However, optimizing the charge limit also cuts off charging at 80%, which isn’t ideal. To turn off the optimize charge limit setting, head to the settings menu > battery > battery life.

One note of caution: If you take my advice and switch it off to get that extra 20% juice, get in the habit of keeping an eye on your Apple Watch while it recharges. Leaving it unattended on a charger, especially overnight, could result in the need for a premature battery replacement.

Moreover, while older smartwatches take a few hours to fully juice up, the latest generations recharge from 0% to 100% in about an hour... so no excuses.

What are your favorite Apple Watch battery-saving tips? Let me know in the comments below.

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• I'm a smartwatch reviewer, and here's my Apple Watch Series 12 wish list — three upgrades I want, and one I don't
• Leaked Apple Watch 12 design change is the opposite of an upgrade — and that has me worried
• I manually counted 5,000 steps to test the Apple Watch 11 vs Fitbit Air, and Apple wins the accuracy battle while offering superior elevation data

We know that jumping into a workout isn't recommended; as a trainer, ideally, you'd always warm up first with me. But whether or not you swerve your warm-ups in your own time, preparing your core and spine is very important, and these five "grounding" exercises are perfect for helping you do that.

If you try these before workouts, you'll feel more connected to your body, including your core and diaphragm, and the ground beneath you. This is particularly crucial for exercises that require foot-ground connection, like squats and deadlifts, plus moves like push-ups or planks, where your hands or elbows are also planted.

Below, I show you exactly how to do them, plus share some of the benefits. One of the best yoga mats is useful to have, but any exercise mat will work.

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: 5 low-impact exercises for posture and core strength

Try to work slowly through these and focus on exactly what your breath and body are doing. As you breathe, slow it down to three to four counts in and out, breathing down into your stomach while lightly bracing your core. Imagine inflating and deflating a balloon; placing your hands on your stomach can be useful for connecting with the breath. Some beginner breathing exercises may help you get started.

Additionally, with your feet on the ground, press through your heels and big and little toes. This is called a tripod position, and combined with toe splay, will help you feel connected to the ground. Combined with some breathing exercises, spine work, and core engagement, your whole body should feel ready to move safely.

The routine:

• Pelvic tilt 2 sets x 8-10 reps: Lie on the mat with your knees bent and feet pressed down, hip-width apart. Place your hands lightly on your hips. Keep your chin tucked so that your spine is neutral. Slowly tilt your pelvis toward you and draw your navel in; notice how this flattens your lower back to the mat. Reverse the motion back to neutral.
• Toe splay 60-90 seconds: Stand with your feet hip-width apart. Press down through your big and little toes and heels. Begin rolling your feet from the outer edges to the inner edges, and from heels to toes. Roll through your toes individually from big to little, pressing down into the mat and feeling the connection with the ground.
• Belly breathing for 2 sets of 10 breaths: You can lie on your back or stay standing. Place both hands on your stomach and begin breathing in and out for the count of 4 seconds each way. As you inhale through your nose, feel your stomach expand like blowing up a balloon; as you exhale through pursed lips, feel your stomach deflate, and your navel draw in.
• Core bracing 2 sets x 8-10 reps: Lie on your back with your knees bent and feet raised in a tabletop position. Place your hands by your sides on the mat. Slowly peel your upper back away from the mat and send your gaze forward; crunch your stomach and brace as you press into the mat with both hands. Hold for a moment, then slowly lower your back and head to the mat again.
• Forearm plank pushes 2 sets x 8-10 reps: Start in a forearm plank with your shoulders stacked over your elbows. You can place your knees down for extra support. As you hold the plank, push through your forearms to lift your chest further from the mat, separating your shoulder blades and slightly rounding your upper back. Release, then repeat.

What are the benefits?

Here are some of the benefits you can expect:

Pelvic tilt: Technically a core exercise, the tilt strengthens your abdominal muscles and can help relieve lower back pain. If you struggle with posture, this one is for you, as it also helps engage the deep core muscles like the transverse abdominis. I find this particularly helpful during floor exercises, when I might be arching my lower back rather than connecting with the ground.

Toe splay: Foot-ground connection is crucial for stability and power during standing or balancing exercises. Think squats, deadlifts, or even some yoga poses. It's also a brilliant grounding technique that can relieve stress and help you feel more connected to the body. I recommend closing your eyes and focusing on how your feet feel on the earth beneath you. Take long, deep breaths as a moment of mindfulness.

Belly breathing: Belly breathing is helpful for core activation and engaging the diaphragm, ensuring you breathe properly during exercise, when your body is under tension. This can improve posture and alignment and also help manage blood pressure during heavy lifting. It's a useful way to reduce stress and move the body from the sympathetic nervous system to the parasympathetic nervous system, which means rest and repair. Think of it as a mini reset.

Core bracing: As the name suggests, this drill will help you engage your core properly. As you reach up and forward, you'll draw your navel in and brace down through your stomach, helping to activate the deep core. We want to focus on squeeze-and-release movements throughout to get the most from this move.

Forearm plank pushes: Finally, planks are one of the most common multi-muscle core exercises out there, but often we dump into the shoulders, which takes away from the active engagement of the exercise. Pressing through your forearms and drawing your shoulder blades apart will help you lift your upper body, improve engagement and boost form.

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

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Skechers are the shoe of the summer. Not only does this brand make lightweight, breathable trainers, you'll also find memory foam sandals and running shoes to keep you light on your feet all summer long.

Even better, Skechers are on sale from £24 at Amazon right now. There are lots of options to go through, so if you're having trouble deciding, I've picked out 7 of my favourite discounts to save you some time and cash.

Short on time? My #1 recommendation is the Skechers Go Walk Joy on sale from £24. This is a hugely popular shoe on Amazon with a 4.5 star rating and over 95,000 reviews under its belt. Shoppers love them because they're lightweight, flexible and extremely easy to wear — plus you get soft 5Gen cushioning to support your feet.

Note: prices vary depending on the size and color you select. To find the best deals, check out any different color options available in your size.

Quick Links

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Editor's Choice

I pitted the $99 Fitbit Air against the $349 Pixel Watch 4 in a head-to-head fitness tracking comparison to determine which is the more precise Google wearable. The results genuinely surprised me.

The Fitbit Air is a lightweight, screen-free fitness tracking band that's as easy on the wallet as it is comfortable on the wrist. The Pixel Watch 4 is Google's flagship smartwatch, with a large, bright display and features galore, including a handy, voice- or gesture-activated Gemini AI assistant.

To find out which of these flagship Google products is the more competent fitness tracker — at least when it comes to step-counting — I walked 4,000 steps with the Fitbit Air on my right wrist and the Pixel Watch 4 on my left. My primary control metric for the comparison is total steps taken. To ensure a precise tally on my end, I manually counted my steps, noting every hundred with a click of my old-school tally counter.

As a control for distance, pace, and climb, I brought along my iPhone 16 Plus and logged the walk using the Strava app. Find the results of the Fitbit Air vs Pixel Watch 4 walk test below.

Fitbit Air vs Pixel Watch 4: fitness tracking accuracy compared

When it comes to tracking outdoor workouts, it's important to note a key difference between the Fitbit Air and Pixel Watch 4. The former lacks onboard GPS, so for location-based insights, you need to carry along a paired smartphone.

In addition to piggybacking off of your phone's GPS antenna, the Fitbit Air also relies on its altimeter for elevation data. The Pixel Watch 4, meanwhile, boasts both an onboard GPS antenna and a barometric altimeter.

Now, on to the test results!

Fitbit Air vs Pixel Watch 4: Walk test results

I took exactly 4,000 steps (manually counted) during my 38-minute walk, including a stroll up Seattle's steepest block (for old-time's sake). While both wearables noted step count totals within 15 steps of my actual count — a seriously impressive result and well within a reasonable margin for error — much to my surprise, the Fitbit Air was a little bit closer than the Pixel Watch 4.

The Air and Pixel Watch 4 also beat Strava, which logged 3,978 steps.

The Fitbit Air's distance data is additionally more in line with the control; the same goes for pace. However, the Air's climb data is woefully inaccurate, a result I noted in my previous walk test with the Fitbit Air vs Apple Watch 11.

When it comes to heart rate and calories, the Air logged a slightly less aggressive workout compared to the Pixel Watch 4. The Air also used marginally less battery — not surprising, since it lacks a display.

Fitbit Air vs Pixel Watch 4: Winner

And the winner is... the Fitbit Air, thanks to a slightly more accurate step count total, pace metric, and distance data. That said, the Air's win versus the Pixel Watch 4 comes with an asterisk due to disappointing elevation tracking performance.

The Pixel Watch 4, meanwhile, performed with acceptable accuracy across the board, including measuring my climb. For this reason, as someone who loves mountain sports, I'd likely opt for the latest Pixel Watch over the Fitbit Air for logging my next adventure. What do you think? Let me know which Google wearable you prefer in the poll below.

Which fitness trackers or smartwatches should I test head-to-head next?

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As we get older, strength training isn’t about bulking up, but instead, the focus is on maintaining muscle mass and improving the elasticity of our joints. We naturally lose muscle as we age, and this can lead to stiffness, poor balance, and chronic pain. Strength and mobility exercises are the best way to counteract this.

Yet if you’re returning to exercise following an extended break, or you’re a complete beginner, it can be tricky to know where to start. Luckily, you’ve landed in the right place. Below, 65-year-old trainer Janet Osbourne shares a quick mobility routine you can do every morning to really feel a difference in your body.

As a reminder, if you’re currently recovering from an injury, it’s always best to seek personalized advice from a qualified professional. If at any point you feel a sharp pain when exercising, stop.

What are the exercises?

Osbourne shares six different exercises to add to your routine. Five of them are done standing, and for one of them you’ll need to sit down on the floor — using an exercise mat or yoga mat can help make things more comfortable. You won’t need any additional equipment; however, you might want to be near something to hold onto for support, such as a table or sturdy chair.

Here are the exercises:

• Hip rotations: 10 per leg. Hold onto something for support and lift one leg with a bend in your knee. Take your leg out to the side, then back behind you, thinking about circling the leg from your hip joint. Do 10 reps on one leg, then turn and do the same on the other leg.
• Ankle circles: 5 each direction on each leg. Starting in the same position as the first exercise, bend one knee and balance on the other leg. Hold on to the side for support if you need it. Engage your core, squeezing your belly button into your spine — this will help you balance. Draw a circle with your ankle, making five circles in one direction, then switch to the other direction. Complete 10 circles on each leg.
• Cat-cow: 10 reps. This is a standing version of the classic yoga move, which can help keep your spine mobile and reduce stiffness in your lower back. Stand with your feet slightly wider than hip-width apart, hinge at your hips, and keeping your back flat, run your hands down the front of your legs. Pause when your back is flat, then reverse the movement. As you stand back up, round your shoulders and arch your back.
• Arm swings: 10 reps on each arm. These work on your shoulder mobility. Stand with your feet hip-width apart and engage your core. Keeping your arm straight, swing one arm up to the ceiling, then the other. Keep switching sides and complete 10 reps on each side.
• Elbow squeeze and open: 10 reps. Start standing with your feet hip-width apart and your core engaged. Place your hands behind your head with your elbows out to the side. Bring your elbows together in front of your face, pause, then take them back out to the sides. Complete ten reps.
• 90/90 hip rotations: 10 reps on each side. This is one of the best exercises you can do to build mobility in your hips. Start seated on the floor with one leg bent at 90 degrees in front of you and the other at 90 degrees behind, so your knees point in opposite directions. Your front thigh should align with your torso, and your back thigh should extend out to the side. Keep your chest upright and hold your arms out in front of you. Slowly rotate your hips to switch sides, keeping both knees bent — aim for control, not speed. Do 10 reps on each side.

What are the benefits?

“Mobility training is key to long-term independence,” Osbourne writes. “It helps keep your joints moving well, supports healthy muscle function, and improves balance and stability, reducing your risk of falls. A few minutes of mobility each day is an investment in how you’ll move for years to come.”

When we talk about mobility, we’re referring to your ability to control and move a joint through its full, intended range of motion. All of these exercises focus on that. They might not feel like much, but you’ll be lubricating the joints, reducing the friction that causes arthritis pain. Exercises like this can also reduce the impact of spending too much time sitting down, helping improve your posture.

Finally, the single most important benefit of adding mobility exercises to your routine is that they reduce your risk of trips and falls. Exercises like these give your ankles, hips, and spine the range to react if you trip, helping you correct and catch yourself before getting hurt.

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Squats don't just build strength and muscle; they're also a functional compound exercise because they work multiple muscle groups and joints and mimic the types of movements you'd do in real life outside the gym — picking something up, getting out of a chair or sitting down, for example.

The bodyweight squat is the first place to start when learning how to squat properly, but over time, you might want to add new squat variations. Most people like to learn the quad-dominant front squat and the back-body-dominant back squat, as you can arguably lift the heaviest.

But if you're here looking for some new movements to add to your strength program, here are three I love as a personal trainer — my clients love them too.

3 squat variations to try

Building strong legs and glutes will contribute toward a powerful lower body capable of climbing, swimming, running, walking and more.

As we get older, naturally, we begin to lose lean muscle mass. Muscle fibers are known as fast-twitch and slow-twitch; fast-twitch are responsible for quicker, more powerful efforts and tend to decline at a higher rate, which means strength and balance can also decline.

A consistent lower-body strength program can help you fight back, and any form of resistance training added to your weekly routine is a great place to start if you want to protect or build strength and muscle mass.

Give these three squats a try, and consider adding weight using resistance bands, kettlebells, dumbbells, or barbells.

1. Suitcase squat: Mobility

I like to lift really heavy kettlebells for this one, but you can also use dumbbells. Focus on pulling your shoulders back and down and keeping your back straight and long with your chest lifted.

Sit your hips back and down as if you're about to take a seat in a chair behind you and lower the weights either side of your legs as you squat. See if you can get your thighs parallel to the floor (remember, this isn't a deadlift), then drive upward through your legs to stand. If your chest falls forward, try to keep your torso upright.

I find clients notice more of a challenge in mobility, especially the hips and ankles. I want you to press through your big and little toes and heels, spreading your toes and pressing through the feet.

3-4 sets, 8-12 reps.

2. Eagle squat: Strength and balance

Plant your weight into your left leg and hold a heavy weight with both hands at your chest. Wrap your right leg behind your left and tuck your right foot around the left ankle. Sit your hips back and down, and keep your chest lifted as you lower as far as possible into a squat. Pause at the bottom, then drive upward to stand.

Again, keep your spine straight and avoid leaning your chest forward. Always think about that chair behind you and try to sit into it. Remember to switch sides. Really focus on the action of your knees and ensure they're tracking out, not inward. You might notice your ankle mobility gets tested here, so only lower as far as you can without the heel lifting.

3-4 sets, 6-8 reps per side.

3. Wall press Bulgarian squat: Activation

For this version, we're not so much using the wall for support but to create isometric tension in the back leg so it isn't resting. As you support your foot on the wall, press as hard as you can into it to activate the back leg, especially the hip and quad, then shift most of your weight into the front leg as you hinge forward at the hips and load the glutes.

Again, this is a unilateral exercise as you'll focus on one leg at a time. While the Bulgarian split squat loads the quads, it's a great move for hitting the glutes harder, with less pressure on the spine. Think better balance, strength, power and single-leg stability. I would always encourage runners and soccer players to incorporate this into their training.

Stand in front of a wall, shift your weight into your left leg, then step the right foot back against the wall. Press as hard as you can into the wall with your foot. If you feel confident, hold a heavy weight to your chest with both hands.

Hinge at your hips and lean forward with a straight spine. Bend your left knee and lower, tracking your right knee in an arcing motion toward the wall behind you. Pause at the bottom, then drive upward to stand. Remember to switch sides.

3-4 sets, 6-8 reps per side.

Verdict

Of course, we encourage you to train your whole body, so while these three types of squat can help build a strong lower body, you'll also need to think about upper-body workouts and core work for a more well-rounded program.

Consider progressing your workouts as you get fitter and stronger by adding more load, sets, variations, or reps as you improve; this is called progressive overload.

Strength training is a powerful anti-aging tool, and you don’t have to lift heavy weights to benefit from it. I encourage playing around with dumbbells, bodyweight, resistance bands, barbells, or kettlebells, and lifting at roughly 65-80% of your maximum ability. Even just one or two strength workouts a week can be beneficial if you can't manage more than that to begin with.

And did you know that one study published in Biology found 90 minutes of training per week could lower biological age by as much as four years? 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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Rumors of a screen-free Garmin fitness tracker, potentially called the “Cirqa,” have reached a fever pitch. Plus, the fact that Garmin has officially trademarked, ”Cirqa” in several markets only adds to the anticipation for what could very well be the biggest challenger to the Fitbit Air in 2026.

Screen-free fitness trackers are clearly having a moment. Google just debuted its $99 Fitbit Air band to positive reviews, including from yours truly, and Oura just dropped a thinner, comfier flagship in the Oura Ring 5.

Of course, you also have the Whoop 5.0, Polar Loop, and Amazfit Helio Strap. So, what does Garmin need to do with the rumored Cirqa to set it apart from the competition? I have three big ideas.

1. Onboard GPS

In 2026, if you want to onboard GPS in your fitness-tracking wearable, you need to either opt for one of the best smartwatches or one of the best fitness trackers, like the Fitbit Charge 6. As of writing, there aren’t any smart rings or screen-free trackers with onboard GPS.

The advantage, of course, of a built-in GPS antenna is the ability to track an outdoor workout, like a walk, run, hike, bike ride, etc., without the need to carry a paired smartphone. Even the Oura Ring 5 and Fitbit Air piggyback off your phone’s location data when logging an outdoor exercise.

2. Wide-ranging, reliable auto-workout detection

One of my biggest complaints about the Fitbit Air is the auto workout detection feature. It only supports a very small selection of workout types, and you need to be doing one of those supported exercises for a minimum of 15-20 minutes for the feature to kick in.

The best Garmin watches already support loads of workout types; however, like the Fitbit Air, auto-detect is limited to roughly five common exercises, like walks, runs, and swims. Expanding that list and ensuring detection works even after a short duration would give the rumored Garmin Cirqa a major advantage over the Fitbit Air.

Perhaps Garmin should ask Oura for advice on how to best log a range of exercise types without any user input; the latest generation Oura Ring autodetects 40 different workout types.

3. Two weeks or more of battery

Finally, the rumored Garmin Cirqa could set itself apart from the Fitbit Air by cruising well beyond the week-long battery barrier. In my testing, the Fitbit Air can easily last up to seven days per charge. However, that’s nothing compared to the Whoop 5.0, which is good for up to two weeks.

If Garmin wants the Cirqa to be considered a premium wearable, as the rumored price suggests it might be, then matching or surpassing the latest Whoop’s battery life is a must.

What are you hoping to see in the rumored Garmin Cirqa? Let me know in the comments below.

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Apple Watch Series 11 or Fitbit Air, which popular wearable is the more competent/reliable fitness tracker? I decided to find out by performing one of my renowned head-to-head walk tests.

For this showdown, I wore the Apple Watch 11 on my left wrist and the Fitbit Air on my right wrist for a 5,000-step walk around beautiful Seattle, Washington. How do I know it was 5,000 steps? I counted every darn one, with some assistance from my trusty tally counter (one click= 100 steps).

Now, if I were a betting man (I'm not), my money would be on the Series 11 to come out victorious. Not only is it one of the best smartwatches in 2026, but it's also four times the cost of the Fitbit Air: $399 vs $99.

Then again, the Fitbit Air may be affordable, but it's also one of the best fitness trackers in 2026. Not only that, when I pitted in a separate walk test versus the Apple Watch SE 3, the Air surprisingly came out victorious. Will this be a repeat win? Read on!

Apple Watch 11 vs Fitbit Air: tech compared

When it comes to wrist-based trackers, the Fitbit Air and Apple Watch 11 couldn't be more different. The former has no screens, buttons, or notifications, and lasts up to a week.

The Series 11, meanwhile, is a super-connected device, boasting a large, bright touchscreen, multiple physical buttons, and compatibility with a dizzying array of apps. That said, the Series 11 comes up short on battery life; 24 hours per charge is the norm.

Another major difference: the Fitbit Air has no onboard GPS for location tracking or altimeter for elevation data, so you need to carry a smartphone along when logging an outdoor workout. The Apple Watch 11, on the other wrist, has both GPS and an altimeter.

With that out of the way, let's move on to the results!

Apple Watch 11 vs Fitbit Air: Walk test results

Before we begin, it's worth noting that Strava appears to have had a "hiccup" while recording this walk test. How do I know? The app logged just 4,506 steps, which is a major red flag. Normally, Strava's step-count data is within 10-20 steps of my actual count. TLDR: Take Strava's distance, climb, and pace data with a grain of salt.

Anyhow, both the Apple Watch 11 and Fitbit Air performed admirably when it came to keeping an accurate tally of my steps — anything within ~150 steps of the control is considered excellent in my book — but the Apple Watch was just a little closer!

Distance data between the Apple Watch and Fitbit Air is similar enough for my liking. The Fitbit noted slightly more ground covered but also a faster pace, which checks out.

The Fitbit Air's elevation metric is concerningly inaccurate (this walk was particularly hill-heavy), which doesn't make a whole lot of sense, given the device can piggyback off of the iPhone 16 Plus's climb data. This also isn't the first time I experienced less-than-precise elevation tracking insights from the Fitbit Air; it was also way lower than expected versus the Apple Watch SE 3.

Fortunately, the Fitbit Air finishes strong: Heart rate data is a perfect match with the Apple Watch Series 11, a result I love to see. Meanwhile, the Air logged slightly more calories burned, but used way less battery during my ~42-minute stroll.

Apple Watch 11 vs Fitbit Air: Winner

Ultimately, the Apple Watch Series 11 wins this showdown of fitness tracking accuracy against the Fitbit Air, with a more precise total step count and climb data.

Which fitness trackers or smartwatches should I pit head-to-head next? Let me know in the comments below. Also, which do you prefer, the Apple Watch 11 or the Fitbit Air? Share your opinion in the poll below.

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Lower back pain is one of the most common injuries or health conditions you see cropping up, and managing back pain through movement involves assessing your options and finding the best low-impact exercises for your spine.

If you've been cleared to exercise and you struggle with your back, then low-impact core exercises can help you strengthen your core while minimizing the risk of pain or strain. That might mean popular abs exercises like sit-ups or Russian twists aren't for you, and you could be on the market for some new moves.

I've recently been testing this for myself, and I'm currently swapping well-known core exercises for one in particular. Here's why I love it, and a step-by-step for how to perform it yourself.

If you are currently working with pain, an injury, or any health condition, I advise speaking with a qualified medical professional before starting any new exercises or workout programs. I'm not a qualified physical therapist and cannot diagnose a health condition.

How to do hollow hold pulses

The hollow hold exercise is one of my favorite core exercises to teach because it targets your deep core, builds stability, and encourages deep, expansive diaphragmatic breathing.

I first really got to know the hollow hold when I did a lot of CrossFit, as this core exercise was often taught during warm-ups before any work on the bar; it's brilliant if you like to do pull-ups, muscle-ups, toes-to-bar, or any hanging exercises like L-sits, as it teaches you to engage your core muscles and hold one position with proper form and breathwork.

I don't know anyone who won't struggle with as little as 20 seconds of this move, and it's not uncommon to see a lot of trembling muscles.

For this version of the exercise, I want you to add little pulses up and down with your arms and legs, followed by pulses outward and inward with your legs. You can add one of the best resistance bands just above your knees to make this harder.

Here's how:

• Lie on your back with your arms and legs extended
• Slightly tuck your chin toward your chest, then peel your arms and upper back away from the mat so that your shoulder blades lift away. Keep your gaze forward and brace your core muscles, drawing your navel in
• Keep your arms alongside your ears and reach back with your fingertips. Lift your legs to hover above the mat. Point your toes and glue your legs together to activate your inner thighs
• Aim for a soft banana shape with your body and hold for 20 seconds, then relax for 10 seconds. Repeat for the desired number of rounds
• Once you feel confident, add little pulses up and down with your arms and legs, focusing on pressing your lower back into the mat. Add pulses in and out with your legs, too.

Benefits

Here are some benefits and cues to help you with the hollow hold exercise.

Strengthens your deep core

Your core as a whole (namely, the diaphragm, transverse abdominis and internal obliques) works hard as you hold the position using something called isometric muscle contraction. You may also feel this in your hips, legs, arms and shoulders as you resist gravity, but they shouldn't take over the exercise.

Cue: Keep your arms glued to your ears and your legs glued to each other; this improves contraction and alignment.

Protects your lower back

Low-impact core exercises help protect your spine by supporting your back. The beauty of this move is that your lower back will press gently into the mat throughout so that only your upper back, arms and legs lift. It's very important to consciously contract your entire body and breathe toward your stomach. Holding your breath can increase blood pressure, which we don't want.

Cue: Focus on slightly tucking your pelvis toward you so that you can't slide a piece of paper under your lower back. If that doesn't help, consider placing both hands beneath your lower back for extra support.

Translates to other exercises

It might not seem like the type of exercise you'd do in other areas of your life, but building deep core strength and stability does translate, as you need your core to safely drive movement like lifting a heavy box or climbing a steep hill without hurting your back.

Moreover, this exercise teaches you to understand where your body is in space and encourages you to consciously contract as many muscles as possible; I find this improves overall mind-muscle connection.

Cue: See if you can add pulses or maybe a rocking motion while holding the soft banana shape; this mimics the first stage of getting off the floor from a lying position.

What happened when I added it to my weekly routine?

This move never gets easier, but I love that.

Every time I add it back into my routine and swap out more common core exercises, my back loves me. I also find it helps me re-engage with my core muscles, which I have to (constantly) remind myself exist for a reason, and that's to protect me from injury.

Pilates has been brilliant at strengthening my core, but this move is one that I keep returning to time after time. It's simple and can be scaled to your ability, and if it ever feels too much, you can simply focus on lifting just your arms or legs or alternating between the two.

I like adding pulses to work my core a little harder, but the leg pulses in particular help engage the outer glutes and get the inner thighs working, too.

Play around with it and have some fun, but never neglect your breathing. I want you to think about blowing up a balloon and funneling your breath to your stomach while bracing. This will also help protect your back.

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

Obviously, I'm not suddenly sporting a rippling six-pack, but this is about deeper core strength rather than the more superficial gains.

Why not add it to your routine and let me know what you think?

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Most of my senior personal training clients come to me with one major concern: balance. It’s definitely an important consideration for this age group, as according to the CDC, falls are the leading cause of injury for those over 65.

Strengthening the muscles that keep us upright and supported is the first step to building better balance. Hip airplanes do just that, targeting the glutes, hips, legs, and core while challenging our ability to stabilize during movement. They’re a beneficial exercise for almost everyone, but especially for active adults focused on healthy aging.

If you’ve crossed the 40 mark and want to protect your strength and stability as you get older, start doing hip airplanes regularly. You won’t need any equipment to do them, but a yoga mat can provide some extra cushioning if desired.

How to do hip airplanes

Check in with your doctor before trying any new exercise or workout regimen. Hip airplanes are a fantastic way to strengthen multiple muscle groups at once, but your medical team may recommend avoiding them based on your specific health background.

Hip airplanes can also be somewhat challenging to master. If you’ve never done them before, consider meeting with a certified personal trainer to learn proper form. A trainer can also suggest appropriate modifications, alternative exercises, or progressions when you’re ready.

In addition to a yoga mat, you may want a solid surface nearby for support, like a sturdy chair or section of bare wall.

Start with one set of 5-8 reps on each side, 2-3 times per week. Once you’ve built up some strength, you can try up to 3 sets of 8-10 reps. Hip airplanes can be done on their own, as a part of your lower body warm-up, or in conjunction with other strength exercises.

Here’s how to do them:

• Stand tall with your feet hip-width apart.
• Engage your core.
• Bend your left knee slightly.
• Pitch your torso forward, lifting your right leg behind you.
• Lengthen your arms perpendicularly to your torso.
• Slowly rotate your torso to your left.
• Pause briefly.
• Slowly rotate your torso to your right.
• Pause briefly.
• Return to the starting position.
• Continue for 5-10 reps, then repeat on the other side.

Benefits of hip airplanes

Hip airplanes work a number of different muscles at the same time, including the glute medius, glute minimus, and hamstrings. Your hip abductors, hip adductors, core, lower back, and quadriceps also work to provide stabilization and support as you move.

Since hip airplanes are done unilaterally (or one side at a time), each side must work independently of the other. This highlights any strength deficits, allows you to target your left and right sides equally, and reduces your risk of overcompensation injuries.

Hip airplanes are also an example of dynamic balance — exercises that require stabilization while in motion. Falls rarely happen when we’re standing completely still, so it’s crucial to learn how to properly balance as we shift our weight and move our body.

Modifications for hip airplanes

Hip airplanes are an advanced move, so you may need to modify the exercise as you build the appropriate strength and stability.

The first way to modify is by holding on to a stable surface. This makes the balance aspect of the exercise far less challenging. Start by holding on with both hands, then as you feel more stable, hold on with only one hand.

You can also try practicing the first portion of the movement without rotating your torso, similar to single-leg romanian deadlifts.

Additionally, you can limit your rotations to one side and return to the starting position between each rep.

Progressions for hip airplanes

When you’re ready to up the ante, there are a few ways to make hip airplanes more difficult. Only attempt these progressions once you’re fully confident with the standard form.

The easiest method for progressing the hip airplane is to increase your reps or slow down your tempo. Try moving at half-speed as you rotate through each position, and add a few more reps to each set. Moving slower requires a high level of full body control and stability, and doing more reps will improve your muscular endurance.

You can also add resistance by holding on to a dumbbell, kettlebell, or medicine ball, which increases the load your muscles have to support while balancing and moving.

More from Tom's Guide

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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'

From the Oura Ring 5 to the Fitbit Air to the Whoop 5.0, screen-less health and fitness trackers are more popular than ever. But is a display-free wearable better than, say, the best smartwatch on the market today?

That depends on your expectations for the device, namely, whether you want a piece of tech that monitors your health passively or something you interact with more actively.

As TG’s resident wearables expert — and someone who just reviewed the new Fitbit Air — below are the five biggest things to consider before committing to the no-screen lifestyle.

1. Is distraction-free the way to be?

Whether you're considering one of the best smart rings, like the Oura Ring 5 or the more wallet-friendly Ringconn Gen 2 Air, or a screen-less fitness band, like the Whoop 5.0 or Fitbit Air, all of these wearables promise distraction-free health and fitness tracking insights.

Of course, if you want mirrored smartphone notifications, there is no shortage of wrist-based wearables that fill the role, including the $99 Fitbit Inspire 3 and $50 Amazfit Band 7. In fact, when comparing the Fitbit Air vs. the Fitbit Inspire 3, both devices offer broadly the same set of data; the Inspire 3 is just a little more "connected."

The point is, when it comes to screen-free fitness trackers in 2026, giving up the display also means giving up the ability to receive on-wrist/finger smartphone alerts. If that sounds delightful, read on.

2. Am I ready to bond with a companion app?

Most of the best screen-free wellness trackers, including the Oura Ring 5 and Fitbit Air, lack buttons, which means the companion app is your new best friend, whether you're checking how much battery you have left or trying to start tracking a workout.

As such, it's a good idea to get a sense of whether or not you vibe with, say, the Google Health app (formerly the Fitbit app) if you're considering the Fitbit Air. It's also worth mentioning that both Oura and Whoop charge monthly fees for their respective apps.

That said, there are plenty of subscription-free smart rings and trackers available (some with screens, some without). The tradeoff is that Oura and Whoop's holistic insights are the most in-depth across the board, especially for hardcore athletes. The Fitbit Air, on the other wrist, is subscription-optional and more geared toward casual health-conscious users.

3. Smart features? What smart features?

With no display, buttons, or notifications, it probably doesn't come as much of a surprise that the best screen-free fitness trackers also lack support for smart features. Still, I would love to see NFC added to a smart ring, if for no other reason, because paying for something with a tap of the finger sounds positively futuristic.

4. No GPS, no problem?

For my outdoor workout peeps, one of the biggest considerations to make before investing in a screen-free wearable is whether or not you can get by without onboard GPS.

While many of the best smartwatches and some of the best fitness trackers have built-in GPS antennas, no smart rings or screen-free trackers do. This means, for accurate location-based data when working out, you'll need to bring your paired smartphone along for insights into your distance, speed, pace, climb, and more after a run, walk, bike ride, etc.

5. Am I big on battery life?

It still kind of blows my mind that one of the most popular smartwatches in 2026 only lasts for roughly 24 hours per charge. I'm speaking, of course, of the Apple Watch Series 11.

Fortunately, screen-free wearables, by and large, beat their display-graced siblings when it comes to longevity. In fact, from smart rings to fitness bands, most will last up to a week, sometimes more, per charge.

What do you think of screen-free wearables? Do you already own one? Are you considering one? Let me know in the poll or comments below.

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According to a recent poll, 67% of Tom's Guide readers use a sleep tracker. And if you're anything like me then checking your sleep score is a common morning habit. But one doctor warns we're using our sleep trackers wrong. When it comes to sleep scores, it turns out less is sometimes more...

Dr. Shireen Emad of Watches2U explains that it's easier to identify patterns and habits that are negatively impacting your sleep when you focus on your monthly sleep score, not your daily score. She emphasizes that no one has perfect sleep, so we shouldn't expect to always see perfect scores.

The best sleep trackers collect data throughout the night to create an overview of your sleep and they're helpful tools for boosting your sleep quality. Here's the two step system a doctor advises to use your sleep tracker right...

Key takeaways

• Your monthly sleep score provides a better picture of sleep trends than your daily score, helping you spot patterns and habits
• Daily scores are useful but obsessing over them can lead to orthosomnia, which is anxiety surrounding getting the perfect night's sleep
• Everyone experiences the occasional bad night's sleep, which is why daily scores can be misleading
• You should also consider how you feel in the morning, not just what your sleep tracker says

What is orthosomnia?

Orthosomnia is a term to describe an unhealthy obsession with achieving a 'perfect' night's sleep. Research indicates that orthosomnia is usually driven by wearing sleep trackers, like smart rings and watches, to monitor your sleep score.

The doctor approved metric you should check on your sleep tracker

Dr. Emad, a practicing NHS doctor at Highgate Grange Medical Practice in Islington, London, has two big tips for making the most of your sleep tracker: Check your monthly score, not your daily and treat how you feel as another metric.

What is your monthly sleep score?

Your daily sleep score is an at-a-glance overview of various metrics collected throughout the night by your sleep tracker. Your monthly sleep score is the average score over the course of the month. And this is the score you should be focusing on, according to Dr. Emad.

“I would encourage people to look at patterns across several weeks rather than becoming concerned about one poor sleep score," says Dr. Emad. "Everyone has occasional bad nights, and that is completely normal.”

She adds that closely monitoring your daily scores can create "hyper awareness" which can cause you to misinterpret "perfectly normal" fluctuations as causes for concern.

For example, last night my sleep score was 66 — not great. But my overall score last month was 80 — much better. While that 63 might initially cause concern, as part of my overall sleep data, it's a blip. And, on reflection, one with some obvious causes (a hot night and a noisy neighbor.)

Most good sleep trackers provide a monthly score or monthly averages. However, you may need to break out the calculator and work it out for yourself.

Don't overlook the hidden metric: How you feel

“Sleep trackers can be incredibly useful tools, but it’s important to remember that they provide estimates rather than perfect measurements," says Dr. Emad. "One of the biggest mistakes people make is treating the data as an absolute judgement on how well they slept.”

Her advice is to factor in another metric, one your sleep tracker can't identify: How you feel in the morning.

“If your watch tells you that you slept badly but you wake up feeling rested, energized and functioning well, it’s important not to disregard your own experience. Technology should complement how you feel, not override it.”

Here's Dr. Emad's top tips for making the most of your sleep tracker:

• Focus on long-term trends rather than individual nights
• Use the data to identify habits, not to judge yourself
• Note how you feel physically and mentally, not just what the app says
• Remember that occasional poor sleep is normal and expected
• Consider taking short breaks from tracking if it starts causing stress

Why you shouldn't overthink your daily sleep score

Everyone loves to see a good sleep score but Dr. Emad explains that focusing too much on your nightly total can be detrimental to your sleep. Particularly if you're always striving for that perfect 100 score.

“There is no such thing as perfect sleep, and trying to optimize every minute of the night can actually create stress that makes sleep worse," says Dr. Emad.

“For some people, checking sleep metrics first thing every morning can immediately create anxiety if the score is lower than expected."

She adds that over-checking can lead to orthosomnia, a term that describes the stress and sleep disruption that occurs when you become fixated on improving your sleep score.

"When used sensibly, [sleep trackers] can improve awareness and encourage positive habits, but they should never become a source of anxiety in themselves,” she says.

"The goal should be better sleep, not perfect sleep.”

Sleep tech our Tom's Guide team has tested and loved

The best exercises for strength and muscle after 40, 50, or 60 are progressive, repeatable, scalable and unfussy.

If you didn't already know, fitness markers, including muscle loss, surprisingly begin to decline as early as 35 years old. Each decade we lose muscle mass, and this decline can accelerate after 60.

I encourage strength training throughout life to maintain as much strength, mobility, balance and muscle as possible; I encourage it even more strongly after 50, especially for women, for whom hormones are another factor to consider.

For many of my clients, I recommend the same exercises at any age, but how we approach them might differ from person to person. Over the years, there have been five that still always stand out, and here's why and how to do them.

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.

5 strength exercises that build strength and muscle after 50

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

Later in life, fast-twitch fibers can be lost at a higher rate. This means building and maintaining strength and balance becomes even more crucial, as well as focusing on moves that power your everyday life, tapping into functional fitness. Without strength training, areas like power, speed, balance and reaction time can decline, especially after 50.

Give these exercises a try. You can individually add them to an existing routine or create a five-move full-body workout. I recommend 8-12 reps and 3-4 sets per move, taking roughly 30 to 60 seconds of rest between each exercise.

Aim to choose weights that challenge you; the last few reps of every set should feel like a real push to complete. However, don't let your weight choice distract from your form. Keep your core engaged throughout, and focus on the quality of your reps. I recommend a set of the best adjustable dumbbells or hex weights for this routine.

What are the benefits?

Overhead press: The overhead press is a test of pushing power, strengthening the upper body, primarily the upper chest, triceps, and shoulders; your core and upper back are also heavily recruited.

Stand with your feet roughly shoulder-width apart and keep a soft bend in your knees. Hold a weight in each hand at your shoulders, with your elbows high. You can opt for a wide or narrow position.

Keep your pelvis tucked under and core engaged (no arching your lower back), then press the weights overhead with power; try not to let your legs assist you for this variation, otherwise you'd be doing a push press.

With control, lower the weights to the starting position and repeat for reps.

Overhead side lunges: Side lunges strengthen your glutes, hips, quads and hamstrings; the lateral motion is effective for targeting your outer glutes and inner thighs (the adductors), and the overhead position helps engage the thoracic spine, shoulders and arms.

Start in a wide-leg stance with toes pointed slightly outward. Hold a weight in each hand and press them overhead; think about hugging your biceps close to your ears and stacking the weights above your shoulders.

Bend into your left knee and lower into a side lunge, sitting your hips back and down while lifting your chest. Your back should stay straight and the weights should stay pressed overhead. Pause at the bottom, then drive up through your left leg to stand and move straight to the right side. A

Aim to sit as low into the lunge as possible.

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

Stiletto squat with pause: The stiletto squat works your glutes and legs, heavily recruits your core and tests balance and ankle mobility. This one is quad-dominant, but try to stay up on your tiptoes to really work the calf muscles harder.

Stand with your feet hip-width apart and hold a weight in each hand. You could also hold one weight to your chest, extend your weights out in front of you, or even press the weights overhead.

From here, lift onto the ball of your feet, sit your hips back and down while keeping your chest lifted, then lower into a squat. Stay tall and focus on a slow descent to maximize control.

At the bottom of the squat, pause for 2-3 seconds, then drive up to stand. Lower your heels between reps.

Glute bridge dumbbell press: The glute bridge works the back of the body, but as the name suggests, primarily targets the glutes. Your glutes are incredibly important for protecting your lower back, so engaging and strengthening them matters as you age.

The dumbbell press works your triceps, pecs and the fronts of your shoulders. This combo move coordinates the upper and lower body.

Lie on your back with your feet hip-width apart. Hold a dumbbell in each hand. Press through your feet and peel your back away from the floor, pushing both hips toward the ceiling. Hold the glute bridge, squeezing your glutes at the top.

Press both weights overhead in line with your shoulders. Bend your elbows and lower the weights toward your shoulders, driving your elbows wide. Pause at the bottom, then press upward for one rep. Remember to squeeze your core and glutes throughout the reps, then lower to the ground slowly.

Bentover row with pause: Time to hit the back and biceps. The bentover row requires core engagement as you hold the bentover position; during the row, your back and biceps work to pull the weight inward, improving overall pulling strength and power.

Stand with a weight in each hand and your feet hip-width apart. Bring a soft bend to your knees, hinge at your hips and lower your chest to almost parallel to the floor. Keep your core engaged and spine straight.

Extend both arms and turn your palms to face each other in front of your shins. Bend your elbows and drive the weights back toward your hips, keeping your elbows close to your ribcage. Pause and squeeze your shoulder blades together, then, with control, lower the weights again.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I’m a personal trainer who works with clients aged 65+ daily. Here are the 2 exercises I always recommend when it comes to building mobility and balance
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