Learn more about health with this collection
Proper running form
Tips for staying motivated
Importance of rest and recovery
Push-up
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders above your wrists, legs extended behind you, and core and glutes engage.
- Bend your elbows while you lower your body to the floor. Drop to your knees if you need to.
- Push through the palms of your hands to straighten your arms.
The push-p works all the pressing muscles in the upper body, including the chest, shoulders, and triceps.
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Glute bridge
- Lie on your back, knees bent and feet flat on the floor, hip-width apart. With a dumbbell in each hand, rest the weights just under your hip bones.
- Squeeze your glutes and abs, and push through your heels to lift your hips off the floor until your body forms a straight l...
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Bent-over row
- Keep your feet hip-width apart and a dumbbell in each hand with your arms at your sides.
- With your core engaged, hinge forward at the hips while pushing your butt back. Bend your knees slightly and ensure not to round your shoulders.
- Look a few inches in...
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Hollow-body hold
- Lie faceup on a mat, legs extended and arms straight over your head, keeping them close to your ears.
- Contract your abs to press your lower back into the ground.
- Point your toes, squeeze your thighs together, squeeze your glutes, and lift your leg off th...
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Dumbbell chopper
- Stand with your feet wider than hip-width apart, core engaged, hands clasped together or holding a small towel or dumbbell in both hands by your left leg.
- Raise your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to r...
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Strength training fundamentals
You don't need anything fancy when you start with strength training. All you need is some basic moves, consistency, and patience.
The key to enjoying strength training is starting with a good foundation of exercises that work every part of your body. When you focus on a han...
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Deadlift
- Stand with your feet hip-width apart, knees slightly bent, arms relaxed, with a dumbbell in each hand.
- hinge forward at your hips and bend your knees slightly as you push your butt way back. Keeping your back flat, slowly start to lower the weight along your shins until ...
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Strength training makes life easier
Resistance training helps your body stay functional and healthy in the long term.
Increased muscle strength can make everyday movements easier, such as getting up off the floor, carrying groceries up the stairs, or putting a bulky object on an overhead shelf.
With age...
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What you need to know before you start
- Strength training twice a week is sufficient to increase muscle mass.
- Start by focusing on compound movements that involve multiple joints, such as squats.
- Include both pushing and pulling exercises to ensure you maintain goo...
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Reverse lunge
- Stand with your feet about shoulder-width apart with core engaged.
- Step backwards with your right foot, landing on the ball of your foot and keeping your heel off the ground.
- Bend both knees to 90 degrees as you sink into a lunge. Keep your core engaged ...
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Squat
- Stand with your feet a little more than hip-width apart.
- Lower your hips into a squat as you bend your knees and keep your back flat.
- Lower yourself until your thighs are parallel to the floor.
- Push your heels into the floor.
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IDEAS CURATED BY
This article contains a basic list of beginner exercises to encourage a good strength-training foundation.
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Other curated ideas on this topic:
Walkout push up
Muscles worked: hamstrings, chest, triceps.
Start by standing up, legs a little bit less than shoulder-width apart. Bend over like you wanted to touch your toes, but instead, place your palms on the floor and walk forward with your arms until you reach the standard push up position. ...
The Wall Angel Stretch
- Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees.
- Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter "W". Hold for 3...
The perfect HIIT workout
- Star Jumps (30 seconds): a dynamic exercise that targets legs, glutes, core, shoulders, and cardio.
- Squat Jumps (30 seconds): a dynamic exercise that targets the legs, glutes, and core.
- Close Grip Push-Ups (30 seconds): this targets your chest, shoulde...
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