Latest news with #homeworkout
The Guardian
3 days ago
- Health
- The Guardian
Is it true that … you need to lift heavy weights to build muscle mass?
Scroll through social media for muscle-building advice and the message is often clear: go to the gym; lift weights so heavy you can barely finish your final set. 'People assume that's the only way to build muscle,' says Leigh Breen, professor of translational physiology at the University of Leicester. 'But there are other ways.' Muscles grow when we place a demand on them that isn't typical in our daily lives. If that demand is repeated often enough, the muscles adapt: getting stronger and, yes, larger. But they don't 'know' whether this stimulus to the muscle is coming from a heavy or low load. 'You can build muscle at home,' he says, especially if you're a beginner, 'using resistance bands or just your own bodyweight – press-ups, squats, dips, lunges – two or more times a week. It's also possible to build muscle using lighter weights.' What matters is whether the training places a demand on the muscles and is progressive – that is, that the demand is increased over time. The key to sustained improvement, Breen says, is gradually increasing training volume. You might start with a 5kg dumbbell, but progress by going from 10 to 15 to 20 reps a session as it begins to feel easier. 'The muscle should feel fairly fatigued – like you couldn't do too many more reps.' Sign up to Saturday Edition An exclusive roundup of the week's best Guardian journalism from the editor-in-chief, Katharine Viner, free to your inbox every Saturday after newsletter promotion Breen warns that for healthy young people, bodyweight training can become limiting if continued muscle and strength gains are the desired outcomes. 'Eventually, for the majority, the gym environment is the most appropriate space to keep making gains.' For everyone, the most important thing is to avoid stagnation: 'Whether you're lifting weights, using resistance bands or your bodyweight, don't plateau for too long. Change up the exercises every few months or find ways to make the workout demanding.'
The Guardian
4 days ago
- Health
- The Guardian
Is it true that … you need to lift heavy weights to build muscle mass?
Scroll through social media for muscle-building advice and the message is often clear: go to the gym; lift weights so heavy you can barely finish your final set. 'People assume that's the only way to build muscle,' says Leigh Breen, professor of translational physiology at the University of Leicester. 'But there are other ways.' Muscles grow when we place a demand on them that isn't typical in our daily lives. If that demand is repeated often enough, the muscles adapt: getting stronger and, yes, larger. But they don't 'know' whether this stimulus to the muscle is coming from a heavy or low load. 'You can build muscle at home,' he says, especially if you're a beginner, 'using resistance bands or just your own bodyweight – press-ups, squats, dips, lunges – two or more times a week. It's also possible to build muscle using lighter weights.' What matters is whether the training places a demand on the muscles and is progressive – that is, that the demand is increased over time. The key to sustained improvement, Breen says, is gradually increasing training volume. You might start with a 5kg dumbbell, but progress by going from 10 to 15 to 20 reps a session as it begins to feel easier. 'The muscle should feel fairly fatigued – like you couldn't do too many more reps.' Sign up to Saturday Edition An exclusive roundup of the week's best Guardian journalism from the editor-in-chief, Katharine Viner, free to your inbox every Saturday after newsletter promotion Breen warns that for healthy young people, bodyweight training can become limiting if continued muscle and strength gains are the desired outcomes. 'Eventually, for the majority, the gym environment is the most appropriate space to keep making gains.' For everyone, the most important thing is to avoid stagnation: 'Whether you're lifting weights, using resistance bands or your bodyweight, don't plateau for too long. Change up the exercises every few months or find ways to make the workout demanding.'
Yahoo
6 days ago
- Health
- Yahoo
Stuck with stiff joints? This 5-move kettlebell trainer workout is your range-of-motion reset
When you buy through links on our articles, Future and its syndication partners may earn a commission. If your hips feel tighter than your work schedule, you're not alone. Hours spent sitting at a desk, commuting, or even just lounging on the sofa can leave your hips stiff, your lower back grumbling, and your movement feeling anything but nimble. To help loosen things up and strengthen the muscles around your hips, personal trainer Shaina Fata has created a five-move mobility routine using a kettlebell. If you're in the market for equipment, we've tested the best kettlebells for home workouts. Fata's routine is designed to improve lower body joint health and build functional strength using just one weight and a jump box. If you don't have a box, try a sturdy step, low bench, or even a wide staircase. There are no quick fixes when it comes to improving mobility and strength. Things like building range of motion take time and consistency. But this routine is a great place to start, especially if you're feeling stiff and want to move with more freedom. Watch trainer Shaina Fata's mobility and strength routine for the hips What are the benefits This five-move routine may look simple on paper, but each exercise is carefully chosen to target common trouble spots like tight hips, stiff joints, and underused glutes. It includes moves like kettlebell windmills and halos which will challenge your balance and coordination while opening up the shoulders and hips. You'll also tune into some deep squats and kneeling hip shifts that will encourage mobility in the lower body. Meanwhile the high box step-ups add a dose of functional strength which the benefits will carry over into everyday movement. These exercises are most effective when done with proper form, and slowing down each move can help you focus on control rather than rushing through the reps. If you are new to mobility work or kettlebell training, it's worth taking a moment to watch trainer Fata's demonstrations closely. These exercises are most effective when done with proper form, and slowing down each move can help you focus on control rather than rushing through the reps. Pay attention to how Fata moves with intention throughout the routine. This kind of focus is key to building strength and improving range of motion over time. The kettlebell is not just there to add weight. Adding load challenges your stability, activates deeper muscle engagement, and helps you build strength through a greater range of motion. It can also improve posture, increase core strength, and encourage better joint control. Quick note: this routine may not be suitable for everyone. Deep squats and weighted mobility work can feel too intense for beginners or anyone dealing with pain or injury. If that sounds familiar, try one of our picks of bodyweight mobility routines or explore lower-impact strength workouts to build a foundation first. More from Tom's Guide This mobility test takes just seconds — and it could predict how well you'll age Hate sit-ups? Study shows this is the only activity you need to strengthen your core Want to protect your brain as you age? Science says to start with this routine
CNET
30-07-2025
- Business
- CNET
Think a Home Gym Is Cheaper Than a Gym Membership? We Did the Math to Find Out
I remember the days of having a gym membership before the Covid-19 pandemic, but as life took turns, I thought I could stay active and save money by buying an exercise bike, subscribing to Peloton and working out in my home garage. After the pandemic ended, I expanded my at-home gym with weights. Looking back, was it the best money move? Is it cheaper to pay for a gym membership or build a home gym? The answer may seem obvious, but it surprised me after considering a lot of factors. A home gym and a gym membership both have their perks. At home, you'll have the flexibility to work out anytime without spending extra time commuting or waiting to use equipment. You won't be on the hook for annual gym fees, and you may even get some money back if you ever resell your equipment. But if you're worried about feeling motivated enough to exercise at home, a gym membership may be a better fit. It offers plenty of equipment, a change of scenery and a chance to create community through group fitness classes. I compared the average costs for popular gym memberships with the average costs of building a home gym and consulted with a CNET fitness expert to find out which choice is actually cheaper. How much does a gym membership cost compared with an at-home gym? Starting an at-home gym from scratch comes with a hefty up-front cost. However, compared with the $15 to $30 you'll pay for a monthly gym membership, the membership seems cheaper. But the cost of building your gym at home is a one-time cost versus a recurring gym fee that will continue to be charged as long as you're a member. And that can add up a lot over the years. I compared Gold Gym's monthly and annual fees with the average cost of buying equipment for an at-home gym. I didn't factor in how much you would pay for installation or replacements. We crunched the numbers, and it'll take about four years of gym membership costs at Gold's Gym to pay for your at-home gym equipment. That may seem like a long time, but remember, you can adjust your costs by buying equipment over time, either secondhand or at shop sale events, to pay less. Average traditional gym vs. at-home gym costs Gym membership vs. at-home equipment Monthly cost Annual cost after one year Annual cost over 4 years Annual cost over 7 years Gold's Gym $25 $300 $1,200 $2,100 At-home gym $111 $1,098 $1,098 $1,098 When choosing which gym option is best, look at the breakeven point. You'll compare the up-front cost of a home gym with how much you'll spend on a traditional gym membership for the exact price. For the example above, it'll take about four years of a Gold's Gym membership for your home gym to pay for itself if your equipment costs $1,098. The breakeven point will vary based on the cost of the gym membership and the at-home equipment. It may seem like you're paying more up-front to build an at-home gym, but in less than four years, you won't pay any gym costs. That's assuming you don't pay to replace or upgrade any equipment. With membership fees, you'd still be paying for a gym membership four years later, which could increase in price over time, too. Boutique fitness studios cost more than traditional gyms "As much as I may love taking a group fitness class, it doesn't necessarily mean that it's within my budget." Giselle Castro, CNET's fitness and nutrition writer If you're into group fitness or want a more focused workout led by an instructor, you may add a fitness studio membership. Fitness studios focus on a specific type of workout, like boxing, high-intensity interval training, pilates or spin. However, these memberships are generally more expensive -- the monthly memberships cost the same, or more, than an annual gym membership. A couple of reasons are that a specialized class is taught by a fitness coach with top-notch equipment, and there are usually smaller class sizes. "As much as I may love taking a group fitness class, it doesn't necessarily mean that it's within my budget," said Giselle Castro, CNET's fitness and nutrition writer. Instead, consider drop-in classes or a smaller package for the classes. She also recommends paying attention to the expiration date for any classes so you don't waste classes or money. Average monthly boutique fitness studio costs Specialized fitness studio Average unlimited monthly cost Average class cost Orangetheory Fitness $159 $35 Pure Barre $165 $25 9Round $119 N/A CycleBar $125 $25 [solidcore] $256 $34 F45 $189 Varies You can use a fitness studio membership as your only workout or keep your at-home gym or gym membership, but you'll need to factor in the additional cost. Here are a few fitness studios and their average costs below. The cost will depend on several factors, including the location and membership type. Before you sign up, I'd try group fitness classes at a gym first since it could save you money. And always look out for deals around the holidays. Other gym and studio fees Beyond the monthly charge, you should also factor in other gym costs, such as administrative or annual fees. For example, Planet Fitness charges a $49 annual fee for all members, and it's separate from the monthly membership fee. Planet Fitness also charges a cancellation fee if you cancel before your contract ends. The amounts can vary based on the gym and location. How much does it cost to build a home gym? Based on CNET's best equipment and a few of our editors' personal favorite picks, I crunched the numbers on how much you can expect to build an at-home gym. Accounting for all the equipment below, the average home gym costs $1,098. That cost includes all of the equipment below, but don't worry, I have a few money-saving tips that can help. Here's a breakdown of the cost. The type of weights you choose depends on your goals. You'll need to consider the type, weight range and quantity. Irina Marwan / Getty Images Weights Rogue kettlebells: $89 total I'd recommend having two kettlebells -- one you can use now and a heavier one to challenge yourself once your body gets used to the lighter weight (this is called progressive overload). The options will depend on your personal preference. Like barbells, the cost of your kettlebell will depend on the weight and quality. 9 pounds: $42 18 pounds: $47 Castro also recommends a less costly option that she likes -- the Yes4All cast iron kettlebells, which start at $23 for a 9-pound kettlebell. She's also gotten good deals on equipment through Amazon's online outlet. Other equipment Cardio machines Oftentimes, people only choose one cardio machine. For the home gym in this example, I only included the ECHANFIT treadmill, which is $400. The type of machine, quality, size and technology features. I only have a stationary bike. However, the more equipment you purchase, the more you can expect to pay. Think about how often you use each machine to make sure it's worth the cost. Sergey Nazarov / Getty Images 💰 Money saving tip: Check OfferUp, Facebook Marketplace or your local community for more affordable, gently used equipment without paying full price. Some apartments and housing developments have gyms, so you don't have to purchase expensive gym equipment for your home, which could save you some money. Other at-home gym costs to factor in Other at-home gym costs Building a home gym isn't a one-time cost. Other factors may add up over time. Here are a few examples. Maintenance costs A home gym isn't a one-time cost. You'll need to consider other maintenance costs, such as upgrading, repairing or replacing your equipment. Castro said that how often you need to replace or repair your equipment will depend on its durability. For example, you may replace resistance bands sooner if they lose their stretchiness. Some equipment, like dumbbells, is relatively long-lasting and very rarely needs to be replaced unless it's plastic. She has also noticed that some equipment only has a one-year warranty, so it's best to be proactive about maintaining your machines. Reach out to customer service about common issues and fixes and what signs of wear and tear to look for, especially if your equipment is likely to weather from being in your garage. Upgrading equipment Another factor to consider is your fitness goals. "If you're trying to get stronger, whatever equipment you have at home might have some limitations," said Castro. For example, even if you buy an adjustable dumbbell, if you max out the dumbbell's weight, you'll need to buy more equipment to align with your fitness goals -- such as a barbell and some plates over 50 pounds. And Castro said those items may cost more. How to Deep Clean Your Fitness Tracker (and Why You Should!) How to Deep Clean Your Fitness Tracker (and Why You Should!) Click to unmute Video Player is loading. Play Video Play Skip Backward Skip Forward Next playlist item Unmute Current Time 0:00 / Duration 0:00 Loaded : 0% 0:00 Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 Share Fullscreen This is a modal window. This video is either unavailable or not supported in this browser Error Code: MEDIA_ERR_SRC_NOT_SUPPORTED The media could not be loaded, either because the server or network failed or because the format is not supported. 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This modal can be closed by pressing the Escape key or activating the close button. How to Deep Clean Your Fitness Tracker (and Why You Should!) Subscriptions Unless you plan to create your workout routine or use free resources, like social media or YouTube, you'll need a fitness subscription. Peloton and Apple Fitness offer monthly subscriptions with various workouts based on fitness levels, workout duration and even trainer preferences. The Nike Training Club app is free. There's usually a free trial and an annual discount if you pay the entire cost up-front for these monthly subscriptions. Here are a few popular If you add any one of these services, you'll need to add at least another $120 to $300 to your annual home gym cost. I recommend checking with your phone provider or credit card issuer for other discounts and offers that can save you money. While these costs may not seem as frequent or costly, they're still worth factoring in to keep your gym in good shape, especially since you likely only have one of each item. Most gyms have multiple and are responsible for replacements. At-home gyms may seem like a one-time cost but overtime, you'll need to factor in replacements and upgrades. VU PHAM VAN / Getty Images How much does a gym membership cost? Gym membership costs can depend on your location, membership level and the type of gym you're choosing. The monthly cost also largely depends on amenities, such as child care, personal training, group fitness and equipment. Some budget-friendly gyms, like Planet Fitness and LA Fitness, can cost up to $30 per month, but more premium fitness centers, like Equinox, can cost hundreds. You can often find discounted introductory rates, ranging from the first 30 days to the first year for free. So when you make your long-term calculations, make sure to include the costs after the trial ends. Here are a few popular options, without accounting for sales or promotions. This is the base monthly price for each gym, but there are upgraded options that can cost more. As you compare costs, remember the average cost to set up a gym at home is $1,098. Average gym membership costs Gym Monthly cost Annual cost Planet Fitness $15 $180 Gold's Gym $25 $300 Crunch Fitness $10 $120 LA Fitness $30 $360 Equinox $200 $2,400 How to decide which gym option is best for you Deciding which gym is best for you can depend on several factors. Here are a few. Cost When deciding which gym option is best for you, it all boils down to cost. For the first year, you can expect to pay over $1,500 for your home gym if you get all of the equipment mentioned above, fees and a monthly subscription to a training app. However, you could pay less by only getting a few pieces of equipment or checking for second-hand options. You can also add to your gym over time and shop sales. And you may earn money back by selling equipment you no longer need to lower the cost of new equipment. The most cost-effective option of all is a gym membership. You can expect to pay about a couple of hundred dollars -- depending on the gym. That's still only a fraction of how much it takes to build your at-home gym, and you'll have all the equipment you need. Even if you plan to get a top-tier gym membership, plus a training app, you can expect to pay $500 for the year, at best. If you add a fitness studio membership to either of these options, you can expect to pay $1,000 to $2,000 more, depending on your membership level. Space For a while, my husband and I were OK with converting half of our garage into a gym, but that quickly became inconvenient when we wanted more parking or storage space. I recommend thinking about how much equipment you plan to have and whether you'll be OK with the space for it first. Measurements can help you decide if you'll be too crammed. That doesn't mean gyms are always better. Sometimes, gyms can also be crowded, so you may have limited space for your workout and have to wait for equipment to become available if it's busy. If your home space is limited, you may consider a gym membership to have more workout space, despite a home gym costing less over time. Manu Vega / Getty Images Time and convenience At-home workouts are a clear winner when factoring in your time. Preparing and commuting to the gym can be time-consuming, especially if you're working out after work or have other responsibilities, like kids with homework. You'll also need to pack your gym bag, and leaving it behind can be annoying, to say the least. If you're spending more time commuting to the gym and getting settled into the gym, you may find it more convenient to work out at home -- especially if you're able to multitask to save time. One perk I always loved about working out at home was the ability to do laundry or warm dinner while working out. And you'll have the equipment all to yourself. Community The most common reason why my former riders took group fitness classes instead of working out at home was the community and camaraderie of exercising with someone. If you're motivated by being surrounded by others, a gym membership is likely your best choice because you won't be alone. However, if convenience and time are equally important, I'd recommend at least getting a training app subscription and joining live classes. You can also see if your community offers free running or walking clubs to exercise with others and keep your gym membership. Other benefits There are plenty of other benefits that may sway you to choose one gym over another. For example, some gyms have childcare, which may make it easier for you to work out. For example, the YMCA near me offers childcare for members for up to 90 minutes while at the gym. Burn Bootcamp, a group fitness studio, has a similar perk. Your employer or health insurance provider may also offer a fitness perk for workout equipment or memberships. This may come in the form of reimbursement, discounts or paying outright through a portal. Depending on the benefit's guidelines, this may also influence your choice. Final ruling: Which gym choice is best? Truthfully, there's no right or wrong choice here as long as you stick to your goals. You stand to lose money in either scenario if you don't use your equipment or don't use your gym membership. The most long-term cost-effective option is building an at-home gym. You'll pay significantly more over time for a gym membership, especially when factoring in fees. It also could be an ideal pick if you're self-motivated. However, you'll need to replace all of your gym equipment that needs upgrading. If you're motivated by being around others and need time to decide which equipment you'll purchase, a gym membership is a great start. You can also choose a hybrid approach by starting with a traditional gym membership while you build your home gym. However, if you know you prefer exercising at home, a home gym will be a better overall, cost-effective approach. Most importantly, whichever keeps you motivated and healthy is the best choice for your body and budget.
Yahoo
23-07-2025
- Health
- Yahoo
I'm A 52-Year-Old Trainer, And I Think This 15-Minute Routine Is The 'Only' Arms Workout Women Need
If anyone can tell you how to get results from your workouts, it's Caroline Idiens. At 52, she has over 20 years of experience as a personal trainer, including five years heading up her online fitness platform Caroline's Circuits, specializing in 30-minute home strength workouts. But half of that time is enough to build your arms, Idiens says. "This may be controversial, but I think (know) this is the ONLY arms workout you need at home," she says of her go-to 15-minute routine. "All you need are a set of dumbbells. Take a 30-sec rest between exercises and try three sets in total. Go slow and warm up first. I'm using 5 kgs, but use the weight that is right for you." Here's exactly which exercises to do and how many reps to go for... Best 15-minute arm workout for women Around the worlds. Do: 10 reps x 3 Hold a kettlebell or dumbbell with both hands, keeping your arms extended in front of you. Stand with feet shoulder-width apart, maintaining a stable and upright posture. Initiate the movement by passing the weight around your body, from front to back, in a circular motion. Keep the movement fluid and controlled, maintaining a stable core front raises. Do: 12 reps x 3 Stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing your body. Keep your arms straight (with a slight bend in the elbows) and lift one arm forward and up to shoulder height, while keeping the other arm at your side. Lower the raised arm with control and repeat on the opposite side. That's one rep; alternate sides for the total number of raises. Do: 10 reps x 3 Stand with a dumbbell in each hand, arms by your sides, palms facing inwards. Ensure your shoulders are relaxed (not raised), your abs are engaged (think tensing, as opposed to breathing in), and there's a slight bend in your knees. Retaining this posture, lift the dumbbells out to the sides with straight arms, going no higher than shoulder height. Gradually (i.e. don't just let your arms fall back down, move with control) lower the dumbbells to the starting shoulder press. Do: 12 reps x 3 Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing each other. A Alternately press one dumbbell overhead, extending the arm fully, while keeping the other dumbbell at shoulder height. Lower the raised arm back to the starting position and repeat on the other side, continuing to flies. Do 10 reps x3 Stand with your feet at a hip-width distance with a soft bend in your knees. With a neutral spine, hinge at the waist so your chest is lowered to near parallel with the floor and your hips come slightly backwards. With your arms straight down towards the floor, hold the dumbbells comfortably in your hands with a neutral grip (palms facing in towards each other). Have a soft bend in your elbows as you raise the weights up and out to the sides, in line with your shoulders; at this point, your palms should be facing down to the floor. Squeeze your upper back and in between your shoulder blades to assist the movement. Control the movement as you lower the weights back to the starting kickbacks. Do: 12 reps x 3 Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Keeping your back straight, bend your dumbell-holding arm 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor. Engage your core and your triceps and hinge at the elbow, lifting the dumbbell up and back as you try and straighten your arm. Your triceps should stay still; only your elbow moves. Guide the weight upward until your arm is straight, pause, then lower back to 90 degrees. That's one curls. Do 10 reps x 3 Stand with your feet hip-width apart, holding weights in front of you, palms facing forward. Without moving your upper arms, slowly curl the weights toward your shoulders. At the top of the curl, rotate your wrists inward so your palms face forward. Slowly lower them in that position. Rotate your wrists and dumbbells back to the starting position. That's one Arnold press. Do: 8 each side x 3 Take a dumbbell in each hand. Stand with a shoulder-width stance and brace your core. Raise the dumbbells so they're shoulder height with your palms facing your body. Pull your shoulder blades back and down, then extend your arms up while rotating your wrists to the front, so that you end up with the dumbbells above your head with palms facing forward. Remaining stable, slowly lower the dumbbells and rotate the wrists so that the palms are facing towards you chest press. Do: 8 reps x 3 Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward. Keeping your arms bent, bring your elbows and palms to touch while holding the dumbbells in the same position. Then open your arms back to the starting position, maintaining the same angle. That's one rep. Get the Workouts Get the Challenge Get the Workouts Get the Workouts Get the Challenge Get the Workouts Get the Challenge Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Challenge Get the Workouts You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
