There are many trending walking workouts around, so what's another to add to the mix? If getting your daily steps and closing your Apple Rings isn't quite doing it for you, this simple walking hack could be the secret to better energy and feeling less sluggish the next time you head out.

Lymphatic walking is a low-intensity workout that is clocking up a lot of Google searches right now for those looking to beat the bloat. According to David J. Sautter, a NASM-certified personal trainer with WalkFit, lymphatic walking could pack some benefits. Here's what he thinks.

What is lymphatic walking?

Sautter explains: “Lymphatic walking is a gentle, rhythmic style of walking that uses natural breathing and muscle contractions to support the movement of lymph and excess fluid around the body.

"The focus is on consistent, low-impact movement, with the muscles in your feet and calves acting as a natural pump with every step.” By this, Sautter means the calves help pump blood back up the body rather than allowing it to pool in your lower half, which aids circulation and is known by many as your second heart.

How does lymphatic walking work?

"Each step provides a gentle pumping action through the muscles, which can help move fluid through the lymphatic system. Combine that with relaxed, deeper breathing, and this creates a low-intensity way to keep fluid moving rather than sitting stagnant, which can develop after long periods of sitting," Sautter explains.

“Research even shows that movement, like walking, activates the muscles in the lower legs, which act as a natural pump to help move fluid out. This is why gentle, rhythmic walking can support circulation and lymphatic flow."

What are the benefits of lymphatic walking?

According to Guts UK, four in 10 people suffer from bloating. "Lymphatic walking offers a simple way to get the body moving and support the movement of fluid that naturally occurs, usually through water weight," adds Sautter. "One study (2021) even found that just 10–15 minutes of walking after each meal improved symptoms including bloating, gas and post-meal fullness."

You might have already heard about this; it's called fart walking. Yes, another walking workout trend that involves a stroll, post-meal.

“A gentle post-meal walk gets the digestive system moving, helping food and gas pass through the gut and potentially ease feelings of fullness and bloating," adds Sautter. "A short walk can break up long periods of sitting, supporting blood flow and switching the body from feeling stagnant to active, which can help you feel more energized.”

A trainer-recommended guide on lymphatic walking

“Lymphatic walking doesn’t need to be complicated or intense," says Sautter. "The focus is on gentle, rhythmic movement and consistency rather than speed. It’s best to aim for a 10–15-minute walk after lunch or dinner, or use it to break up long periods of sitting."

Here's how:

• Warm up (0–5 minutes): “Start at a slow, comfortable pace, gradually picking up your speed. Let your arms swing naturally and focus on relaxed, steady breathing.”
• Find your rhythm (5–10 minutes): “Move into a comfortable pace where you can still hold a conversation. Keep your steps light and consistent, allowing your feet, ankles and calves to work naturally.”
• Maintain your pace (10–15 minutes): “Maintain the same comfortable pace. Focus on a smooth heel-to-toe stride and relaxed shoulders. If you're walking after a meal, this is enough. You don't need to push the intensity.”
• Build, if you feel comfortable (15+ minutes): “If you have more time, continue for another 5–15 minutes at the same comfortable pace. There’s no need to power walk; consistency is more important than speed.”

My verdict

I already walk a lot, partly because I find it helps me manage my ADHD symptoms, but also because I'm a dog owner who carries chronic levels of guilt when my pooch gives me puppy eyes for outdoor playtime.

For that reason, I'm familiar with taking a walk after a meal, and personally, I don't really find it makes a noticeable difference to bloating, though I'm sure it does help with digestion, as the science tells us it does.

I decided to follow Sautter's steps and walk slower than I would usually, focusing on keeping my arms loose and hands phone-free. I also focused more on my breathing, trying to make it controlled, expansive and rhythmic, and pretending to inflate and deflate a balloon as I strode along.

After about 10 minutes, I increased my pace slightly but kept my breathing slow and controlled, trying to maintain a heel-toe connection with the path. It was actually harder than I thought to try and keep these things in check at the same time, rather than speeding along as I normally do without any clue what my body does.

But aside from adding a little mindfulness to my steps, did I notice any enormous difference? Nope. Did I feel cleansed and detoxified? Also nope. Did I return a few days later with a flatter stomach? Again, strong nope.

So while I would say this is a great way to encourage mindful movement, increase your daily step count and boost digestion post-food, it won't be a miracle worker. Essentially, you are just going for a walk and tapping into those well-known walking benefits, which is still a good thing.

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

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It's not often that I'll prescribe stretching over mobility work unless I really need to. If I do, it will be at the end of a session when clients are cooling down. Hamstrings are notoriously tight muscles along the back of your upper legs, and while they respond well to static stretching, the benefits are often experienced in the short term.

Instead, try this three-minute hamstring-focused mobility flow to loosen up your muscles, improve blood and oxygen flow and strengthen joints.

Below, I cover a few of the many benefits you can expect, plus the routine itself. You don't need weights, just one of the best yoga mats.

Watch: 3-minute mobility flow you can try at home

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

The routine only takes a few minutes, though you could work longer if you want to. During this time, focus on your breathing and move slowly and mindfully, thinking about creating space in your body rather than rushing through the movements.

I like to play some music, but of course, this is optional. When you breathe, focus on expansive inhales and exhales by directing your breath toward your stomach, back and ribcage, as if inflating and deflating a balloon. Not only will this help with core engagement, but it also means strengthening the diaphragm.

What are the benefits?

For many of us, the hamstrings are a problem area that naturally feels tight a lot of the time. You'll know from your own experiences that reaching for your toes can feel a lot trickier than, say, reaching your arm behind your back.

I like to add this short mobility routine into client warm-ups, as it warms the muscles throughout the body rather than just targeting the hamstrings, giving you a bit more bang for your buck.

The first few rounds will feel uncomfortable if you have tight muscles or limited range of motion in your joints, but as you move through the remaining rounds, things should start to feel easier as you loosen up.

This routine is beginner-friendly, and you don't need any equipment outside of a comfortable yoga or exercise mat. Those with knee pain might want to use a cushion beneath the knees for extra padding, although if this still causes pain, I'd skip kneeling exercises altogether or lift the back leg to ease pressure.

You'll move your entire body during the three minutes, stretching and mobilizing as you go, which means targeting your muscles and joints rather than just temporarily boosting hamstring flexibility.

If you feel you might want to stay in one position for longer, do, and move slowly through each movement. I would recommend watching the video a few times beforehand so you know what to do and can make it feel more like a flow.

The results? Looser hamstrings in just minutes.

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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As we get older, strength training is the single most important way to reverse the muscle wastage that comes hand in hand with aging. Preserving muscle mass not only helps you stay stronger and prevent falls, but can also lower your risk of conditions like Type 2 diabetes and strengthen your bones.

But which are the best exercises to prioritize? To find out more, I sat down with Dr. Jamie Bovay, a physical therapist, author and longevity clinician who founded KinetikChain Denver. He has spent years studying the human body through the lens of improving lifespan. Below, he shares five high-yield bodyweight exercises that improve strength and joint mobility.

As a reminder, while these exercises are suitable for complete beginners, if you’re currently dealing with an injury, it’s always best to seek personalized advice from a qualified professional.

5 bodyweight exercises to include in your routine

“My personal obsession with longevity started at age 41 when I had my daughter and became an 'old dad.' The math hit me hard: if I followed the standard biological decline, I wouldn't even be around, much less just physically capable of keeping up with my daughter when she reached my age. It forced me to pivot from reactive exercise to stay in shape to proactive physical engineering of my health and future,” Dr Bovay tells me.

His five bodyweight exercises focus on building full-body strength while also keeping the joints mobile. Here are the exercises to try:

1. Box squat

“Lower down to a chair until your glutes barely touch, then drive back up. This builds quad and glute power while directly translating to everyday independence. The lower the chair, the harder the exercise becomes and the more mobility you build into the exercise.”

2. Incline push-up

“Performed against a wall or kitchen counter. This protects the shoulder joints while building chest strength and restoring upper-body pushing mechanics. Lowering yourself from a wall to a counter and closer and closer to the floor increases the difficulty of this exercise and helps you to build more strength as you advance.”

3. Floor glute bridge

“Lying on your back, knees bent, driving your hips toward the ceiling. This wakes up the posterior chain, targets hip extension, and removes chronic tension from the lower back. Making sure you feel this in your glutes and hamstrings and not in your back is key.”

4. Wall angels

“Standing flat against a wall, sliding your arms up and down in a ‘goalpost’ position. This reverses the forward-slumped posture that develops from decades of sitting, as well as opens up the chest, which can help take pressure off the neck, shoulders and low back.”

5. Tandem stance balance hold

“Standing with one foot directly in front of the other (heel-to-toe) for 30 seconds. This builds the neuromuscular skill required for fall prevention. You can increase the difficulty by balancing on one foot.”

What are the benefits?

All of these exercises build functional strength without the impact. When we talk about functional strength, we mean the strength you need to do everyday activities like sitting down and getting back up from a chair or toilet — this is what you’re working on during the box squats.

Once these feel easy, you can progress to bodyweight squats, remove the glute tap on the chair, and then add weight to the movement using one of the best adjustable dumbbells to increase the resistance.

Exercises like incline push-ups and wall angels work the upper body and core without putting too much strain on the shoulder joints. This can help with everyday activities like carrying a heavy load of groceries or lifting a child or grandchild, but it also builds overall stability in the body. You’ll also be working on your posture — handy if you spend a lot of time sitting.

Finally, glute bridges and balance holds work on the primary muscles responsible for walking and balance. As you squeeze your glutes at the top of the movement, you’ll force tight hip flexors to relax and lengthen, relieving pressure in your lower back.

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

As we get older, strength training becomes more important than ever. It’s the single best way to reduce your risk of falls, protect your bones, and slow down the inevitable loss of muscle that comes with age.

But 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. To find out more, I turned to experienced personal trainer Jacob Siwicki.

5 bodyweight exercises to prioritize over 60:

Whether you’re looking to get fitter, build the functional strength you need to lift your grandkids, or carry a heavy bag of groceries from the store, strength training doesn’t have to mean hours spent in the gym lifting heavy weights. If you’re a beginner, you’ll get a great workout using just your bodyweight.

While all of the exercises are suitable for beginners, if you’re currently recovering from a specific injury, it’s always best to seek personalized advice from a qualified professional.

Here are the exercises Siwicki recommends:

1. Plank

“A plank gives you a strong core and a stable back, but it also works almost everything. Your shoulders, back, core, and quads are all working. Beginners can start on their knees or with their hands elevated if holding a full plank is too difficult.”

2. Pushups

“Pushups build off the plank, but now you are adding your chest, shoulders, and triceps. Beginners can start with wall pushups or place their hands on a chair or countertop before working toward the floor.”

3. Wall sits

“Bodyweight squats are good when someone is first starting, but after the first week or two, they will probably need to add some weight to continue building strength. If we are talking strictly about bodyweight exercises, I would choose a wall sit. You put your back against the wall, lower yourself into position, and hold it.”

4. Crunches

“For another core exercise, I would recommend crunches instead of full situps because they are less intense, especially for a beginner. You lie on your back, squeeze your core, lift slightly, and then relax. That is it. It is simple, but it teaches someone how to engage their core.”

5. Supported single leg deadlifts

“The fifth exercise would focus on balance. A beginner can hold on to a wall or chair, balance on one leg, and kick the other leg backward while lowering the chest. They are trying to create an uppercase T with their body. The bottom of the T is the leg that stays on the ground. Holding on to something makes it safer while they build strength and balance.”

To turn this into a workout, do a quick warm-up, then do 30-seconds of each exercise. Repeat the circuit three times.

Remember, once these exercises feel easy, it’s time to increase the resistance. The easiest way to do this is to add weight — check out some of the best adjustable dumbbells for working out at home here.

What are the benefits?

All of the exercises in this short routine help you build full-body strength. You’ll be working your upper and lower body, as well as your core. The single leg deadlifts will also help you notice any imbalances in your body, as one side is likely to feel more difficult than the the other. This can help build balance and stability in the body. As we get older, one of the biggest risks is falling, so working on your strength and balance can help avoid this.

These exercises allow you to start light and gradually build up. Once the plank feels easy, extend your legs and hold a full-body plank. The same applies to the push-up — once it’s easy, don’t drop your knees to the floor. Strength training exercises like this can help build strength in the muscles, but the exercises above also place controlled stress on the bones, which can help support bone strength.

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Time is a resource that almost all of us struggle to get enough of, and that’s especially true for parents during the summer school break. Taking the time to train when you’re also juggling work and childcare can feel impossible, but you can achieve a lot with short, sharp workouts.

Workouts just like this 20-minute session from personal trainer and Bowflex fitness advisor Gideon Akande. I asked Akande for a quick, effective workout people can do on the treadmill, and he didn’t disappoint with this hilly interval session.

"This interval-style approach repeatedly raises and lowers your heart rate,” says Akande. “Making it an efficient way for busy parents to challenge their cardiovascular fitness in just 20 minutes.”

The workout is designed for the BowFlex T16 treadmill, but you can do it on any machine that offers up to a 4% incline.

Gideon Akande’s 20-minute treadmill workout

Even with short workouts like this, a warm-up is always advisable, and along with the one included in the workout, Akande suggests doing some dynamic stretches before you get to the treadmill.

“Whenever possible, begin with a brief dynamic warm-up off the treadmill,” says Akande. “Moving intentionally through multiple planes of motion helps gradually raise your heart rate and prepare your muscles before stepping onto the machine.”

Once you’re on the machine, keep it slow and controlled during the warm-up.

“Remember, the treadmill warm-up is exactly that: preparation for the work ahead,” says Akande. “Avoid starting too fast or doing too much too soon. Give your body time to find its stride before tackling the workout’s changing inclines and speeds.”

Once you’re into the workout proper, you’ll be building intensity through four progressive segments.

“Each segment begins with an incline power walk followed by a run of the same duration and incline,” says Akande. “After each running effort, you’ll have one minute to recover. As the intervals get longer, the incline gradually decreases to help offset the additional work.”

Akande’s tips for the workout

When you’re doing a 20-minute workout, it’s always important to make every minute count, so judge your effort correctly rather than pushing too hard or taking it too easy.

“Make the walking intervals purposeful,” says Akande. “Think brisk power walk, pumping your arms in rhythm with your legs. Your running pace should feel faster than a jog but shouldn’t be an all-out sprint.

“By the end of each interval, you should welcome the recovery while still feeling as though you could continue a little longer if necessary.”

While having target pace numbers in mind can sometimes be useful, every day is different, so listen to your body and pick a speed that suits you in the moment.

“You’re in control,” says Akande. “Choose walking and running speeds based on your current fitness level and the energy you have that day rather than chasing a specific number.”

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If there’s anything I’ve learned in my 15 years as a certified personal trainer, it’s this: the way you work out now will affect your longevity and independence as you age.

It’s tempting to focus on bigger muscles, visible six-packs, and new PR’s every week. But if you aren’t paying attention to the “less flashy” aspects of your fitness routine, you could be paying the price when you hit your senior years.

That’s why I make all of my clients – especially those in or approaching their 40’s – practice exercises that promote full-body strength, stability, and power. One of those exercises is the offset front rack squat. It’s a great move to target the deep core, glutes, quads, and even the upper back and shoulder stabilizing muscles. If you’ve got a kettlebell nearby, you can give it a try for yourself.

How to do offset front rack squats

Consult a doctor before trying any new exercise or workout program. Depending on your health history, they may suggest alternatives or advise you to limit your activity.

Beginners should consider meeting with a certified personal trainer to learn how to do the exercise correctly. Offset front rack squats aren’t extremely difficult, but you should be comfortable with basic squat form before attempting them.

You’ll need one moderately heavy kettlebell for this exercise. You should be able to complete 8-12 repetitions with good form. If you’re unable to do 8 reps without pausing to rest, choose a lighter weight. If you can do 12 reps easily without feeling fatigued, use a heavier weight.

Start by doing offset front rack squats for one set of 8-12 reps, 2-3 times per week. As you build strength, you can add an additional 1-2 sets of the exercise.

Offset front rack squats can be done on their own or as part of your current exercise routine. Just be sure you’re including appropriate rest days between each attempt.

Here’s how to do the exercise:

• Hold a kettlebell in your left hand.
• Bring the kettlebell to a “front rack” position – the kettlebell should be aligned with your left shoulder, with your left elbow parallel to your rib cage.
• Stand with your feet hip-width apart and engage your core.
• Hinge your hips behind you, as if you were about to sit down.
• Bend your knees and lower your hips towards the floor.
• Stand back up to the starting position.
• Continue for 8-12 reps, then repeat holding the kettlebell in your right hand.

Benefits of offset front rack squats

Basic squats work your quads, glutes, hamstrings, and hip stabilizers all at once, training your lower body for better strength, stability, and power.

The addition of a kettlebell not only challenges your lower body to a greater degree, but also engages the upper back, shoulder stabilizers, and deep core muscles like your transverse abdominis and internal obliques. Since you’re holding the weight on one side, your core must work to keep your body upright and balanced. This enhances your full-body stability and can lead to better overall balance with a reduced chance of certain injuries.

Common offset front rack squat form errors

Offset front rack squats may look simple, but they can be tricky to do with proper form. These are the most common errors I see beginners make when attempting the exercise.

Leaning too far forward

As you descend into the squat portion of the exercise, your torso and chest should remain tall. Think of your spine forming a diagonal line from the top of your head to your tailbone.

If the core muscles are weak, the hips are tight, or the kettlebell is too heavy, you may find that your torso and chest fall forward during your squat, leaving your spine in a more parallel position to the floor.

To fix this, focus on strengthening your deep core with exercises like planks and bird dogs, stretching your hips with moves like the figure 4 stretch and kneeling hip flexor stretch, and using a lighter kettlebell until you’ve built up the appropriate strength.

Allowing the spine to round

Another form error that can indicate a weak core is allowing the spine to round throughout the movement. You should be able to maintain a neutral, tall posture at each point of the exercise.

If your shoulders start slumping forward and your back gives as you descend, drop the weight and focus on building strength in your core. You may also want to include exercises that target upper and mid back, like prone extensions and lat pulldowns.

Practice basic squats until you can keep proper alignment with each rep, then start working with light weights as you perfect the form.

Tilting towards the weighted side

Deep core weakness is also the culprit when your body tilts towards one side.

Again, ditch the weight and focus on building deep core strength, specifically the interior obliques with moves like side planks.

Use a lighter kettlebell until you’re able to keep the spine upright and balanced in the proper position.

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I run marathons for fun and spend hours of my day sitting down behind a desk — if I didn’t have tight hip flexors, I’d be superhuman. When we talk about tight hip flexors, we’re referring to two different muscles: the iliopsoas and rectus femoris. When these muscles are tight, they remain in a shortened state. This, in turn, can cause reduced hip mobility and lower back pain.

There are some common exercises you can do to help relieve tight hips, including pigeon pose and the 90/90 stretch. While I use both of these in my routine, when I’m short on time, I revert to a simple Pilates exercise instead, as it means my deep core also gets a workout as I release my hips. Read on to find out more.

As a reminder, what works for me might not be right for you and your body. If you’re a complete beginner, you’re pregnant or postpartum, or you’re recovering from an injury, always check in with a medical professional before trying something new.

What is the exercise?

Unlike typical stretches, this exercise works on extending the hip flexor through its full range. This can help undo any tightness and relieve lower back pain. If, like me, you’re a runner, this stretching can also help you restore full range of motion in the hips.

The exercise is the Pilates single-leg stretch. All you’ll need is your body weight, but lying on one of the best yoga mats can help keep things more comfortable.

Here’s how to do it:

• Lie on your back. Peel your head, neck and shoulders off the mat and engage your core, thinking about squeezing your belly button to your spine.
• Raise your legs into tabletop position. Pull your right knee into your chest, holding it with both hands. At the same time, extend your left leg straight out at a 45-degree angle.
• Pause here, holding the stretch, then switch legs in a controlled motion. Try to keep your shoulders and upper back lifted while bracing with your stomach.

During the exercise, think about extending your leg as much as possible, reaching it as far away from your body as you can. I tend to think about someone pulling my leg away from my hip socket. Ensure your lower back stays pressed into your mat throughout the exercise, keeping your core engaged.

What are the benefits?

This is a classic mat Pilates exercise, and, as mentioned above, you’ll be working your deep core and stretching your hip flexors. The extended leg attempts to pull your pelvis forward and arch your lower back. To stop this, your deep transverse abdominis and rectus abdominis have to fire to keep your spine flat on the mat.

At the same time, this dynamic move can help your body practice keeping your pelvis stable as your legs move. This translates directly to working on your gait efficiency while walking and running.

Of course, you’ll also be lengthening your hip flexors and improving mobility in your hips.

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

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As a certified personal trainer, fitness writer and mum of two (very) active kids, I know working out isn't just about looking good in the mirror. For me, it's about building all-round strength, balance and mobility and feeling strong for everyday life.

I usually train five or six days a week, combining strength training and cardio, but I also like to mix things up with barre, yoga and Pilates. And lately, I've found myself doing a lot more of the latter.

Pilates has become one of social media's favorite workouts, thanks to its reputation for building strength, improving posture and helping you move better. Scroll through Instagram, and it won't be long before you're faced with an impressive-looking Pilates move promising to fire up muscles you didn't even know you had. And I'm not ashamed to admit it: I used to think low-impact Pilates meant low effort. I couldn't have been more wrong.

Celebrity Pilates instructor and founder of Motus Institute Catherine Farrell, also known as Pilates by Cat, agrees. "The biggest fitness myth I wish would disappear is that Pilates doesn't build strength," she says. And here is one exercise she swears by.

What is the Pilates exercise?

"Strength is built by progressively asking your muscles to do more over time. That can mean increasing resistance, repetitions, or sets; working through a greater range of motion; changing the leverage; reducing assistance; or progressing to a more challenging variation. Every one of those principles can be applied in both mat and reformer Pilates," says Cat.

I discovered the one exercise she returns to time and time again with her celebrity clients and runway models, and I had to try it for myself. It's called the reverse plank bridge, and, according to Cat, it is "one of the most efficient full-body movements in Pilates," so I tried it for 30 days.

How to do a reverse plank bridge

• Start seated on the floor with your hands behind you, fingers pointing away from your body. Press your right heel into the mat and hover your left foot just above the floor.
• Push through your right heel and squeeze your glutes as you lift your hips into a tabletop position. At the same time, straighten your left leg, keeping your thighs parallel.
• Slowly bend your arms and lower your glutes towards the floor. As you lower, reach through the lifted leg and raise it toward the ceiling, keeping your core engaged and your ribs drawn down
• Pause briefly, then press back up, opening through your chest as you return to the tabletop position with your leg extended in line with your body. That's one rep.
• Complete 12 reps on each side for 4 rounds, moving slowly and focusing on control rather than speed.

Why is it so effective?

The reverse plank bridge is one of the most efficient full-body movements in Pilates because it strengthens the glutes and hamstrings, challenges the deep core and works the arms and shoulders, while encouraging good posture and balance.

Because you're supporting your own body weight, multiple muscle groups have to work together to stop your hips from dropping or twisting. Instead of isolating one muscle group, you're training your body to work in unison, which is exactly what makes it feel so challenging.

What happened after 30 days?

Sprinkling this move into my daily workouts was interesting. I was under no illusion that it would be easy. I’m used to swinging kettlebells, sprinting up hills and pushing heavy sleds, but not flowing gracefully through Pilates.

Within seconds, my shoulders were working, the gluteal muscles on my supporting side were burning and my core was working overtime to keep my hips lifted. Your glutes certainly feel the brunt of this move, and don't be fooled by the fact you're on the floor, as your entire body has to work hard.

I’ll admit, I finished that first set feeling slightly frustrated. Cat made it look effortlessly graceful. For me, it absolutely wasn't.

The stretch in my hamstring as I lifted and lowered my leg was pretty extreme, too. Keeping a slight bend in my knee helped with this until, after a week or so, I felt my flexibility improving.

As always, I stuck with the challenge I set myself, and what surprised me most was just how many muscles had to work together to control the movement. Think glutes, hamstrings and shoulders, with my core constantly switched on to keep me stable.

After 30 days, I noticed better hip and glute engagement and stability during my longer runs. My core also felt more switched on during everyday movements, and I became more aware of my posture. The ache in my shoulders was also a regular reminder to sit a little straighter at my desk and be more mindful of my posture when getting my steps in.

Adding the reverse plank bridge to my routine helped me feel more connected to my body, particularly during exercises that require balance, control and coordination. But one of the biggest changes was something I hadn't expected: I started using the flow of the movement as a chance to become more present.

With this exercise, I made a conscious effort to slow down and focus on what my body was doing. Once it clicked, the move became a great way to finish a workout or switch everything on before a morning run. In that sense, it became a small moment of mindfulness.

Most importantly, I got better at it. The movement became smoother and more controlled with each day, and by day 30, I may not have looked quite as graceful as Cat, but I was certainly less clunky than on day one.

Overall, the challenge reminded me just how interconnected our muscles are. Strength isn't always about lifting heavier or pushing harder. Sometimes slowing things down, moving with control and paying attention to how your body moves can expose weaknesses and build strength in ways you don't expect.

I’m much more mindful of what slow, controlled movements can give you compared with simply rushing through your reps. In fact, I’ve started slowing things down when I lift weights too. Time under tension, good form and feeling the muscles you're trying to work can be just as important as the weight you're lifting.

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

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As we age, our bone density gradually declines. For women especially, this can be more dramatic, with women losing up to 20% of their bone density in the years following menopause. Left unmanaged, this can lead to conditions like osteoporosis, leaving bones brittle and prone to breaking should you fall.

Luckily, there is a simple solution to slow down and even reverse this loss. Bones are living tissues that adapt to physical stress, so when you strength train, whether that be with a set of the best adjustable dumbbells or just your bodyweight, your muscles contract and pull on your tendons. This tugging force causes the cells inside bones (osteocytes) to trigger bone-building cells (osteoblasts).

Yet if you’re new to exercise or returning following an extended break, it can be tricky to know where to start. Below, we turn to a personal trainer who specializes in training seniors, Janet Osbourne, who shares a quick five-minute workout to add to your routine.

What is the workout?

All you’ll need for this workout is a chair and a set of weights. You can check out the best adjustable dumbbells for working out at home, but as a reminder, the right weight for you will feel challenging, but not impossible, by the final few reps. If you don’t have weights, just use your bodyweight for this workout, and you’ll still get a great workout.

Ensure the chair is sturdy and doesn't have wheels. While this workout is suitable for most people, if you’re currently working out with an injury, it’s always best to seek personalized advice from a qualified professional.

Here are the different exercises:

• 50 dumbbell chair taps: Hold a dumbbell in each hand and stand in front of your chair. Plant both feet on the floor and engage your core, thinking about squeezing your belly button into your spine. Keeping your back straight, lift one leg to tap your foot on the chair, then return it to your starting position. Repeat on the other leg, and keep alternating sides until you’ve completed 50 reps.
• 40 sit-to-stand squats: You can do this with or without dumbbells. Standing in front of your chair, bend your knees and push your butt back to lower down into the seat. Don’t fully sit down; once your glutes tap the chair, push through your feet to return to your starting position. Here’s how many reps you need to complete for your leg strength to be considered "elite."
• 30 heel raises: Stand behind the chair while holding onto the backrest for support. Raise onto your tiptoes, completing the calf raise, then drop your heels down to the floor with a firm landing — as Osbourne points out, this gentle impact will help stimulate your bones.
• 20 bent-over rows: Sit down in your chair and hinge your torso forward slightly, keeping your core engaged. Holding a dumbbell in each hand, extend your arms to the floor. Bending at your elbows, row the dumbbells up toward your torso, pause for a few seconds at the top, then slowly lower the dumbbells back to your starting position. This exercise works your arms and the muscles that support your spine in the lower back.
• 10 overhead presses: Sit in your chair with your back straight and engage your core. Starting with your dumbbells at your shoulders and your elbows bent, raise the dumbbells toward the ceiling, straightening your arms. Pause at the top, then bring the dumbbells back to your starting position.
• 20 seconds of foot taps: You won’t need your dumbbells for this exercise. Sit on the edge of your chair, holding onto the seat for support. Quickly lift and lower your feet, tapping them on the ground. “It’s a simple way to add a little bone-friendly impact,” Osbourne says.

What are the benefits?

All of these exercises put physical stress on the tendons in the upper and lower body. The exercises might seem simple at first, but by using the chair for support, you’ll be completing a full strength training workout. The squats and heel raises will build strength in the hip sockets and femurs, whereas the seated rows and overhead presses help strengthen the spine.

As well as strengthening your bones, workouts like this one will also help strengthen the surrounding muscle groups, tendons, and connective tissues, all of which stabilize the joints. This can help improve your overall stability, helping reduce falls that can cause fractures.

Finally, while this workout is low impact, the firm landing with heel taps and foot taps, as well as the resistance of the dumbbells, help stimulate bone growth without overstressing aging joints.

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

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There are lots of walking trends, including fart walking, the Hot Girl Walk, and ChiWalking, which is the same as Tai Chi walking.

I'm not made for meditation in its traditional sense, so I'm always looking for ways to boost mindfulness without sitting and breathing with my legs crossed. A while ago, I stumbled across ChiWalks and loved trying it; I've noticed recently it's trending up again, so I wanted to revisit.

Here’s what the walking method means, how to do it, and the benefits for your body.

What is Tai Chi walking?

I checked out ChiLiving, which claims the goal is to improve posture, increase joint mobility and engage the core muscles while reducing aches and pains associated with poor walking mechanics.

But aside from these physical benefits, the goal is to walk purposefully, slowly and with a focus on shifting your weight across your body, which promotes better balance, control, awareness and lower-body stability.

Tai chi is low-impact, which is perfect for those with limited mobility, and has its roots in Chinese martial arts, "meditation in motion." It could help you stay active, hit your daily step count and increase mindfulness and mobility.

How to do Tai Chi walking

Tai Chi walks vary in style, but here are a few basic tips for beginners:

• Stand with your feet hip-width apart, toes pointed slightly out to create a "bow stance"
• Engage your core and draw your navel in, then softly bend into your knees and keep your body loose
• Stand tall through your spine. Slowly, step forward with one foot and roll from heel to toes, shifting your weight forward and grounding your foot, then rocking back into the back leg, keeping the knees bent.
• Keep the knees slightly externally rotated to protect your joints
• Step back. Practice on both sides, slightly stepping outward and opening up the hips. Your hands can be behind your back or on your hips
• In the video, your teacher explains a few different fundamentals you can practice.

My verdict

If you enjoy more vigorous styles of walking, this might not seem like it's for you, but I'd argue you could be the target audience. From experience, sometimes the things we don't want are the very things we need most. For me and my frenetic brain, that's to slow down from time to time.

It’s slow and mindful, like a walking meditation, and yes, it can feel a little boring (sorry, Tai Chi lovers), but if you go in with the purpose of taking a little time out from your desk or just as a light activity before bedtime, you can actually settle into it.

The most obvious benefit for me was then, and still is, ankle mobility. On both tries with Tai Chi walking, the slow, deliberate steps and the shifting of balance from left to right sides make me focus on my lower body and, in turn, relieve ankle tightness.

This also helps me tune into what my body is doing, improving proprioception (my body's awareness of space), helping me stay present in the moment while my attention is on my foot-ground connection.

You could do Tai Chi walks anywhere, but I recommend finding somewhere peaceful, like your garden or local park, where you can focus.

I found it useful for slowing down during walks and for improving core activation and lower-body mobility; the slower you move, the more you test balance and stability. However, it didn't improve my posture or walking gait, though it did help me open my hips and knees a little.

Regardless, easing stress helps the body stay in the parasympathetic nervous system state of rest and repair more often, which is great for your mind, but also, walking is a low-impact, accessible way to avoid prolonged sedentary time, helping you burn off extra energy and contributing toward a healthy metabolism. So, there isn't much reason not to give this walking method a go.

Overall, it helped me remember why I enjoyed it the first time: slowing down. Why not add a little Tai Chi to your next walk?

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

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Falling is a serious subject for my senior personal training clients. According to the CDC, falls are the leading cause of injury for adults 65 years and older, and over 14 million older adults experience falls every year.

When I work with a client in their 50’s, 60’s, 70’s or beyond, I always incorporate dynamic balance training into their routine. These types of exercises enhance your body’s ability to maintain equilibrium during movement. Since falls rarely happen when we’re standing completely still, it’s important to practice your balance while shifting your body weight or moving through different planes of motion.

The following are my 3 favorite dynamic balance exercises to strengthen your stabilizing muscle groups and sharpen your proprioception (or the sense of your body’s position in space). You’ll only need a step to get started, but as you get stronger, adding tools like dumbbells can make the exercises more challenging.

How to do the 3 dynamic balance exercises

Speak with your doctor before starting any new exercise or workout program. If you’re a beginner, consider working with a certified personal trainer or physical therapist. They can help you learn proper form, provide corrections or modifications, and progress the exercises appropriately once you’re ready.

You’ll just need a raised platform for these exercises. A stair in your house will do, but you can also use an aerobic stepper if preferred.

Perform one set of 8-10 reps for each exercise, 2-3 times per week. As your balance and strength improve, increase to 4-5 times per week. You can also add additional sets of 8-10 reps.

These dynamic balance exercises can be done on their own or as a warm-up for other activities. Here’s how to do them:

1. Marches

• Stand tall with your feet hip-width apart.
• Engage your core.
• Lift your left knee to a 90-degree angle.
• Pause briefly.
• Lower your left foot to the ground.
• Lift your right knee to a 90-degree angle.
• Pause briefly.
• Lower your right foot to the ground.
• Continue alternating between your two sides for 8-10 reps per leg.
• If needed, hold on to a wall or chair for additional support.

2. Step up to balance

• Stand tall with your feet hip-width apart.
• Engage your core.
• Place your left foot on the platform.
• Press your body weight into your left foot and step up onto the platform.
• Bring your right knee in front of you to a 90-degree angle.
• Pause briefly.
• Lower your right foot back onto the ground.
• Lift your left foot off the step and back onto the ground.
• Continue for 8-10 reps, then repeat on the other side.
• If needed, hold onto the wall or a chair for additional support.

3. Lateral step to balance

• Stand tall with your feet hip-width apart.
• Engage your core.
• Step your left foot to your left side.
• Lift your right knee to a 90-degree angle.
• Pause briefly.
• Step your right foot to your right side.
• Lift your left knee to a 90-degree angle.
• Pause briefly.
• Continue alternating between your left and right sides for 8-10 reps per side.
• If needed, hold onto a wall or chair for additional support.

Benefits of the 3 dynamic balance exercises

Traditional exercises like balancing on one foot can definitely improve your overall sense of equilibrium. But the majority of serious falls happen when we’re moving and changing direction, so we must practice balancing during movement.

The exercises in this routine all train your body to stabilize while your center of gravity changes. Both the marches and the lateral step move side to side, which mimics everyday movement like stepping around an object or avoiding a collision with something coming towards you.

The step up to balance moves up and down, mimicking the everyday movement of climbing stairs or getting up from a seated position.

By sharpening your sense of balance in these planes of motion, senior adults can move with more confidence and independence.

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Core strength is an underrated quality in long-distance running. Without that foundational core strength, it’s easy to let your form slip in the second half of long races. Your hips sag, and you become less efficient and even more fatigued.

Working on this core strength and endurance is beneficial for everyone, not just runners, because it applies to all kinds of other sports, workouts mand general life.

In the past I’ve slogged through 40-minute core workouts used by elite athletes, but I neither have the time nor the motivation to do them regularly, so when I saw this 12-minute core workout used by elite runner Phily Bowden, I gave it a go straight away.

You don’t need any equipment for the workout, but using one of the best yoga mats will make it more comfortable on hard floors.

Watch Phily Bowden’s 12-minute core workout

Bowden leads you through the workout and gives some tips both while doing so and through a voiceover at times.

For each move, you work for 40 seconds, then rest for 20 seconds while getting into position for the next exercise.

You do two rounds of the same six exercises, and there’s a short warm-up and cool-down to follow in the video, so the total time is around 15 minutes if you include those.

It’s all about building core endurance

This is not a core workout designed to produce rippling abs (though it won’t hurt if that is your aim), but instead to build endurance in your midsection.

As a result, the aim is to move slowly and with purpose through each exercise, focusing on holding your position with some parts of the body while moving others.

Getting your form right is the most important aspect of each move, and I had to focus on not rushing and making sure I stayed in the right position throughout each 40-second work period.

It encourages core stability while moving

Many of the exercises Bowden has selected are great for improving core stability when running; they target one side of the body at a time and involve holding a braced position while moving your arms and legs.

Moves like dead bugs, bird dogs, plank shoulder taps all help you to build endurance in your midsection, so it doesn’t sag or twist while moving your limbs, which applies directly to running — in the later stages of long races like marathons you want your core to stay strong so your hips don’t dip and you can maintain your running form through to the finish.

Dying turtles are great

I’ve been working in fitness journalism for a long time, so it’s rare that I come across an exercise I’ve not at least heard of before, but the dying turtle is a new one for me.

The exercise is a challenging progression of the dead bug that involves pressing on one knee, so your core has to work against that pressure while you move the opposite arm and leg.

While I don’t like to think about dying turtles, I enjoyed the move as an effective way to target the core in a short space of time, and it’s one I’ll be adding to more workouts in the future.

It’s approachable for most fitness levels

Bowden is a pro runner, but this session is not just one for elites. It’s not designed to leave you absolutely wrecked, but instead to build foundational strength that supports your running through a session that’s easy to add to a busy training routine.

It’s a short workout with pretty long rests, and I think most people who have done core training before could complete it fairly comfortably, even if you have to pause for an extra rest here and there.

You can add it to the beginning or end of a run

I sometimes struggle to find the motivation to do my strength training, but I find that one of the most effective ways to ensure it gets done is to do short sessions like this before or after my run.

I’m already changed and motivated to train, and it feels like part of the same workout I already had planned, rather than a whole extra session I need to fit in.

This workout is quick enough to do alongside a run during a lunch break, and won’t tire out your legs at all ahead of that run if you do it beforehand.

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

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

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

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

Watch: 5-minute standing workout for your core

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

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

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

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

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

The benefits

Here are some of the benefits you could expect

Core versus abs

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

Low impact

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

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

Boost posture

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

Repeatable

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

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

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

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

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

What is the dumbbell workout?

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

Superset 1: Dumbbell goblet squat x slow renegade row

Dumbbell Goblet Squat

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

Slow renegade row:

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

Superset 2:

Glute bridge:

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

Deadbug:

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

The benefits

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

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

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

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

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

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

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

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

What is 'fart walking?'

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

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

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

Benefits of a fart walk

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

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

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

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

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

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

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

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

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

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

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

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

4 chair yoga stretches trainers recommend

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

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

1. Seated cat-cow

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

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

How to do it:

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

2. Seated figure-4 stretch

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

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

How to do it:

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

3. Seated Knee-to-Chest Stretch

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

How to do it:

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

4. Seated ankle circles

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

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

How to do it:

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

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• 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'

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

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

3 knee exercises from a physiotherapist

Here they are.

1. Sit-to-stands

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

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

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

2. Step-ups

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

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

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

3. Straight leg raises with a hold

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

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

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

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

What are the benefits?

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

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

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

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

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

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

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

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

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

Watch: Balance exercise test

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

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

How:

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

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

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

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

What the research says

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

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

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

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

What are the benefits of good balance?

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

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

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

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

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

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

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

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

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If you tend to focus on training your "mirror muscles" — the ones you can see, like your abs, pecs and biceps — then the reverse plank march is a move worth knowing about.

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

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

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

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

How to do the reverse plank march

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

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

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

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

Reverse plank march vs reverse plank crunch

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

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

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

Benefits of the reverse plank march

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

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

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

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

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

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

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

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

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

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

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

Watch: 5 longevity tests you can try at home

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

The tests

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

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

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

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

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

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

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

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

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

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

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

3 ab exercises recommended by a Gymshark athlete

The moves:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Watch GrowingAnnanas' 15-minute full-body calisthenics workout

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

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

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

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

It’s more about maintaining strength than building muscle

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

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

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

The workout lives up to the full-body tag

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

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

It’s a fast and sweaty workout

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

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

It focuses on classic moves

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

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

You might have to pick your own last move

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

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

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

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

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

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

What is the upper-body workout?

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

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

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

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

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

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

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

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

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

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

Here's what happened when I tried it

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What are the benefits?

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

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

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

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

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

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

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

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

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

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

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

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

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

Here it is!

Watch: 5-minute 'abs blast' workout

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

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

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

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

Each move brings something slightly different to the table.

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

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

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

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

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

Why it works

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

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

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

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

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

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

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

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

Here's what he revealed.

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

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

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

How to do the four chair exercises

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

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

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

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

Here’s how to do the exercises:

1. Chair squats

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

2. Standing glute kickbacks

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

3. Fire hydrants

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

4. Single-leg sit to stand

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

Benefits of the four chair exercises

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

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

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

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

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

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

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

Here's the results of the top three:

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

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

The benefits of the Arnold press

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

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

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

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

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

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

Bottom line

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

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

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

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

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

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

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

How to perform heel slides:

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

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

Make it easier:

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

Make it harder:

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

The benefits of heel slides

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

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

The bottom line

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

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Squats look simple enough, and they're one of the most popular compound exercises to feature in leg day routines and gym workouts, but they're also very easy to do wrong.

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

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

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

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

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

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

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

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

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

Sneak peek of three ankle mobility exercises:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Bottom line

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

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

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

More from Tom's Guide

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

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

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

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

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

1. Goblet Squat

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

How to do it:

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

2. Seated Shoulder Press

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

How to do it:

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

3. Dumbbell Chest Press

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

How to do it:

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

4. Farmer's Carry

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

How to do it:

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

More from Tom's Guide

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

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

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

What is the shin box stretch?

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

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

How do I do it?

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

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

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

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

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

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

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

Some moves work… some don’t

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

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

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

More from Tom's Guide

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

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

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

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

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

What is Jessica Biel's dumbbell complex?

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

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

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

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

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

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

1. Single-arm alternating shoulder press

Reps: 10 (5 each arm)

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

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

2. Alternating reverse lunge

Reps: 10 (5 each side)

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

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

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

3. Split stance row

Reps: 5 each leg

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

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

4. Single-leg RDL

Reps: 5 each leg

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

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

Bottom line: What happened when I tried the workout

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

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

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

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

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

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

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

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More from Tom's Guide

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• I’m a weightlifting coach — 5 ‘old-school’ exercises that still build functional strength and muscle all over
• No squats! I just tried this 8-minute chair workout, and it’s perfect for seniors, beginners, and anyone looking to build strength without impact

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

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

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

Watch: Single-leg wall sit with dumbbell

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

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

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

What are the benefits?

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

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

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

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

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

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

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More from Tom's Guide

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

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

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

How to do the farmer's carry

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

Why you should try the farmer's carry this week

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

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

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

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

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

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

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

More from Tom's Guide

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

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

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

Which fitness tracking metrics do you trust the least?

Here's the results of the top three:

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

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

Why calorie burn isn't too accurate on fitness trackers

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

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

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

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

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

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

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

Bottom line

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

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

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

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

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

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• I walked 4,500 steps with the Fitbit Air vs Apple Watch SE 3 — and I'm surprised by the winner
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I run marathons for fun, and spend most of the day sitting down behind my desk, writing about how you shouldn’t spend hours sitting down for Tom’s Guide — if I didn’t have tight hips, I’d be superhuman.

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

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

How to do the figure-four stretch

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

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

What are the form mistakes to look out for?

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

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

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

What are the benefits?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What are the benefits?

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

Here are some benefits of these exercises.

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

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

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

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

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

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

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I'm guilty of skipping certain exercises just like the next person, regardless of my job in the fitness industry. But I actually really regret not being more consistent with this particular one sooner.

Now that it has found its way back to me through the sneaky route of Pilates, I've been turning back to the OG strength exercise once again to build strong, powerful glutes and hips at home and in the gym.

Pilates will teach you variations of this, but it has spanned the fitness industry more generally for a long time, and can be found in many strength programs. I imagine it will never lose popularity.

Intrigued? Here's the move, plus the benefits. And all you need is a weight and a bench or similar.

How to do single-leg weighted hip thrusts

I see this move butchered often, but there are several ways to tidy up your form to maximize glute activation while protecting your back. You'll also need to overload your glutes to build strength and muscle gradually, so if you want to notice a difference in your butt, you'll need to increase the volume of your training over time.

My best advice is to slowly add load, adjust your reps, or play around with a slower tempo.

The payoff is more protection for your back, better hip stability and a strong lower body. Plus, who doesn't love sculpted, powerful glutes?

• Start with your back against a workout bench or similar, roughly aligned at the shoulder blades or bra line. You can support your elbows on the bench to begin with if you want
• Bend your knees and plant your feet flat on the ground, hip-width apart, creating a tabletop position with your legs
• Brace your stomach. If you want, hold a weight at the hip of your "standing" leg
• Raise the opposite leg out in front of you. Keeping your gaze ahead and chin tucked, lower your butt down toward the bench behind you
• Pause at the bottom, then drive through your supportive leg and squeeze the glutes as you press your hips toward the ceiling. You're looking for a straight line from knee to hip. Keep your ribs tucked and gaze forward
• Repeat for slow, controlled and powerful reps, then switch sides.
• 3-4 sets, 8-10 reps per side.

Common mistakes include:

• Thrusting too high: I often see people arcing upward so that the chest and gaze face the ceiling rather than straight ahead. Instead, draw your pelvis and ribcage together to keep your torso tight; send your gaze and chest ahead and give your glutes a good squeeze as you tuck your chin.
• Rotation: With the single-leg variation, you're working unilaterally, which means strengthening one side of the body at a time. You're also testing balance and stability, working your core to prevent rotation. Try to keep your hips square and drive through your planted foot, bending the knee of the lifted leg if it helps.
• Weight placement: You can load your weight on your thigh or hip, but try to avoid your stomach. I choose the upper thigh of the supporting leg.

I can't stress enough how much looking ahead will help to draw your ribs down and avoid rib flare. This will also help you engage your abdominals properly, which is crucial during this exercise. By arcing your torso up toward the ceiling, you run the risk of hyperextending your spine, which could lead to injury and reduce glute activation.

You want all that action in your hips, glutes and core, after all. Think about tucking everything in and drawing your navel toward your spine. Imagine you have an egg between your chin and chest and scoop your hips up as you squeeze.

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Why I regret ignoring single-leg hip thrusts

This move is a masterclass in developing your glutes, and if you, like me, struggle to engage your glutes during leg day workouts, or you find that one side fires up better than the other, the single-leg variation will be your new gym bestie.

I like to lock in and load up on one side at a time to help me with any imbalances, and this strength exercise allows me to do that without sacrificing my form or weights.

I neglected this move for too long, and reintroducing it to my weekly routine has genuinely strengthened up my lazy glutes after years of neglecting them. Alongside Bulgarian split squats, my glutes and lower back have never felt better.

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

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• A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

When it comes to sculpting a strong and stable core, you’ll probably start with endless crunches and sit-ups, but this isn’t actually the secret to functional full-torso strength. Instead, grabbing a weight and focusing on full-body functional exercises can help target the essential muscles that stabilize the spine.

Core strength is essential at any age, but if you’re looking for a quick workout to build strength, you’ve landed in the right place. Grab one of the best kettlebells and give the following workout, devised by functional fitness coach Jenna Collins, a try.

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

What is the workout?

All you’ll need for this workout is one heavy kettlebell. Remember, the right weight for you will feel challenging, but not impossible by the final few reps. If at any time you feel the weight is compromising your form, it’s too heavy, so drop down to a lighter weight.

• Overhead knee-ups: This exercise is a full-body stability movement. You’ll be building dynamic core anti-rotation as you drive one knee, then the other, up towards your torso. Keep your core tight throughout, thinking about sucking your belly button into your spine, or bracing your midsection, as if you were preparing to be punched.
• Overhead crossover crunch: This exercise targets the internal and external obliques as you twist from side to side. Keep your core engaged, and rotate your entire torso to one side, then the other, moving slowly and with control.
• Alternating twist and squat: This exercise adds a lower-body squat to a full-body exercise. Once you’ve mastered the move, twisting and lowering the kettlebell to the floor, try to speed up, making this more dynamic.
• Oblique overhead reach: For this exercise, think about using your obliques (the muscles that run along the side of your torso) to crunch the weight down and stand back up. At the same time, reach your opposite arm above your head. Complete all of your reps on one side, then switch to the other.
• Around the world: This dynamic core stabilization exercise forces your torso to constantly fight the changing momentum and rotational pull of the weight. Think about keeping your core engaged, and avoid letting your hips sway as the weight moves around your body.

Collins doesn’t share rep recommendations for the exercises, but start with 40 seconds on each exercise, followed by a 20-second rest, and repeat the circuit twice for a 10-minute core workout.

For the oblique overhead reach and the around-the-world, switch the side you’re working on or the direction you’re moving the kettlebell halfway through.

What are the benefits?

While exercises like sit-ups and crunches isolate the outer abdominal muscles, they can put pressure on the lumbar spine as you flex forward. The primary job of the core in your daily life doesn’t involve this flexing movement — think about exercises like carrying a heavy bag of groceries or lifting something heavy from a shelf; you’re using your core, but your core is resisting flexion to protect your spine.

Doing functional exercises like these forces your deep core to work against the weight, building stability that translates to real-world strength. This means you’re less likely to get injured when doing everyday tasks like carrying something heavy.

You’ll also be working all of the elements of your core, including the deep transverse adbominis, the internal and external obliques, the erector spinae, the glutes and the pelvic floor.

Recruiting the entire core cylinder trains you to brace and engage during other physical exercises, plus you’ll burn more calories doing full-body kettlebell moves like these, so if weight loss and sculpting visible abs are your goal, this is the best place to start.

Remember that visible abs are the result of a low body fat percentage, so focus on your diet and overall fitness as well as ab workouts, and strap one of the best fitness trackers to your wrist to keep track of your goals.

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• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
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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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• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

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

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

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

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

2 moves I recommend as a personal trainer

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

1. Scapula push-ups

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

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

Here's how to do scapula push-ups:

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

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

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

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

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

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

2. Bulgarian split squats

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

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

Here's how to do Bulgarian split squats:

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

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

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

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

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

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

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

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

More from Tom's Guide

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

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

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

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

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

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

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

Then focus on doing the following bodyweight moves:

1. Bodyweight squats

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

Here’s how to do a bodyweight squat:

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

2. Wall or incline push-ups

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

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

3. Glute bridge

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

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

4. Step-ups

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

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

5. Modified planks

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

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

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

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