Latest news with #resistancetraining
Telegraph
2 days ago
- Health
- Telegraph
Four exercises that will give men a chest to be proud of
Whether it's running, cycling, swimming, rowing, or even fast-paced hiking, the goal is the same: move with purpose, elevate your heart rate, and burn serious energy. Ideally, include a mix of steady-state sessions and high-intensity interval training (HIIT) across the week to maximise fat burning and preserve muscle. But cardio alone won't solve the moob problem. Because beneath that layer of fat, your chest muscles are likely languishing from years of neglect. If you want to rebuild a chest worth showing off, or at least not hiding under baggy shirts, then resistance training must become a non-negotiable part of your life. You should be hitting the gym (or working out at home) with weights three to four times per week. And you must specifically target your chest at least twice weekly. Think heavy presses (barbell or dumbbell), bodyweight exercises like push-ups and dips, and accessory movements like cable flyes to fully engage the chest muscles. The strength training isn't just about aesthetics either. It's your best weapon against sarcopenia and metabolic slowdown. The more muscle you have, the higher your resting metabolic rate, and the easier it becomes to stay lean without feeling like you're on a starvation diet. The right diet Speaking of diet: it's time to apply some tough love there, too. No, you don't need to live on boiled chicken and steamed broccoli. But you do need to respect the basics of energy balance. Track your calories honestly for a week, and you might be shocked at how much you're really eating, especially from 'innocent' snacks, alcohol, and oversized portions. Focus on lean proteins, plenty of vegetables, controlled amounts of healthy fats, and moderate carbohydrates aligned with your activity levels. And if you think the odd pint or two won't matter? Think again. Alcohol is a stealthy saboteur of fat loss, adding empty calories and lowering your body's testosterone production even further. Save the drinks for occasional indulgences, not nightly rituals. I understand that no one likes being called out. It's easier to say, 'it's just middle age' and carry on. But carrying on leads to C and D cups when you should be focused on building a proud, strong, athletic chest. Middle age should be your time to double down on your health and fitness, not to quietly surrender it. Let's be very clear: if you're currently rocking more cleavage than your partner, it's not a laughing matter. It's a flashing warning sign. It's time to burn fat, rebuild muscle, and reclaim the aspirational man's chest – not the alternative. No more excuses. No more moobs. Do 3-5 sets of 8-15 reps to have the desired effect. 1. Push ups
Fox News
4 days ago
- Health
- Fox News
Doctor gets to the 'meat' of a long and healthy life
Dr. Gabrielle Lyon is on a mission to bring attention to the importance of strength. The "health of skeletal muscle" is the "focal point" of health and wellness, Dr. Lyon said during an exclusive interview with Fox News Digital. Dr. Lyon is a board-certified physician and bestselling author of "Forever Strong," and she promotes the importance of a high-protein diet and resistance training through social media and on her podcast, "The Dr. Gabrielle Lyon Show." Dr. Lyon is a fellowship-trained physician, and did additional education on nutrition when she completed a post-doc at Washington University in Saint Louis, "a combined nutritional science with geriatric training." Dr. Lyon explained that she was frustrated with the misinformation online, especially around protein, which sparked her mission. "I opened up my Instagram and there were individuals talking about how red meat was causing cancer and killing the planet. And as someone who has studied protein metabolism for years and also worked as a physician at the bedside of individuals and in nursing homes, I knew that the message that they were giving was... It's a matter of life or death." As a result, she felt a "responsibility" to start her medical podcast, "The Dr. Gabrielle Lyon Show," where she discusses a variety of health topics with experts. "My desire is to have transparent conversations with world-class experts. Who are actually doing the job of moving the science. They are not influencers. They are qualified professionals and that's what we need to hear more of," Dr. Lyon said. Dr. Lyon argued that there is a "global mistrust" of healthcare providers and science, and she hopes to improve that through the conversations she has on her podcast. "We have to bring it back to the science," Dr. Lyon said of the importance of having experts on her show. "Here are a lot of good scientists and there is a lot of good science. People just have to learn how to integrate that and understand it." Dr. Lyon believes strength is the key to longevity. "If you want to live long, be strong. If you want to die early, plan on being weak," she said. Dr. Lyon describes muscle as "the organ of longevity," and to maintain muscle, it must be trained through resistance training. "We don't have an obesity problem. What we really have is a muscle problem," Dr. Lyon claimed. Additionally, she said that muscle is not a luxury but rather a responsibility, and concluded that the way we age is "up to us." How to improve your chances of living to 100? The secret is being strong, according to Dr. Lyon. "Weakness kills," she said. "Both physical and mental weakness." Dr. Lyon will be on Fox & Friends on Tuesday at 6:50 am ET.
The Independent
17-05-2025
- Health
- The Independent
How to build body strength at home, with minimal equipment
Certified personal trainer Amanda Capritto says it is possible to build full-body strength at home with minimal equipment. Ms Capritto, a full-time traveller, maintained and even improved her strength using resistance bands, a single dumbbell, and a kettlebell while living full-time in a van. Her workout includes single-arm bent-over rows, single-leg Romanian deadlifts, kettlebell swings, close-grip press-ups, alternating reverse lunges, and suitcase carries. Ms Capritto emphasises progressive overload, achieved by manipulating sets, reps, rest, time under tension, unilateral exercises, power focus, and range of motion. Beginners can make significant progress with minimal equipment as their bodies adapt to the new stimulus of resistance training, she says.
Telegraph
15-05-2025
- Health
- Telegraph
The best adjustable dumbbells for upgrading your home workouts, reviewed by a PT
If you prefer working out at home than at the gym, a set of the best adjustable dumbbells are a great way to improve your strength. They're space-saving, as they remove the need to invest in a full set of iron blocks, while still providing multiple weight options. As a fitness journalist, PT and class instructor at London's Psycle studio, I've tested some of the best home gym equipment on the market, from fitness trampolines to smart mirrors. Resistance training is key to any workout routine. And with adjustable dumbbells' broad weight range, you can gradually increase your weight over time on various exercises, from heavy squats to light sets of shoulder raises. Powerblock, Technogym and NordicTrack all make their own dumbbells with varying functionalities, from simple control dials to a tablet-like screen. Expectedly, a high-end set of adjustable dumbbells can set you back hundreds or even thousands of pounds, although it may pleasantly surprise you to hear that some are less than £100. The best dumbbells: At a glance How to choose the best adjustable dumbbells Firstly, consider the weight range. Are you a serious lifter who needs more weight, or are you a beginner who will only need lighter weights? Weight increments are important too. Smaller increments of two kilograms allow you to progress more comfortably. The grip of the adjustable dumbbells needs to be comfortable and secure. A textured handle will be easier to grasp, but do consider wearing a pair of weightlifting gloves to avoid developing calluses. The adjustment mechanism is also a factor to consider. Pin-based selectors can be slow and fiddly, whereas a dial is a little quicker. A dial selector isn't quite as durable, though. Finally, consider the cost. Will you be using these every day? If so and if budget allows, it's probably best to spend a little more on a good quality, durable pair of adjustable dumbbells. How we test adjustable dumbbells I took my pre-workout, threw on my gym leggings and sports bra and put my body through a number of workouts. First up, I wanted to see how easy it was to change the weight. I was looking for a smooth and speedy weight adjustment that made my workout seamless. The weight range itself was also important, in particular the weight increments – with smaller being preferred for progressive training. I also wanted to make sure these adjustable dumbbells were safe, with secure locking mechanisms and plates that didn't wobble. Design was also a key testing metric for each set of adjustable dumbbells. I was looking for durable, adjustable dumbbells that could be stowed away neatly. My final testing point was the ergonomics. No one wants to be working out with an uncomfortable set of weights so I noted the feel of each dumbbell, the grip diameter and also the handle design. I explain more on the jargon in the FAQ section below. Why you can trust Telegraph Recommended Our thorough, real-world tests will always help you find the best product. No manufacturer ever sees Telegraph Recommended reviews before publication and we don't accept payment in exchange for favourable reviews, nor do we allow brands to pay for placement in our articles. From running shoes to exercise bikes, all reviews are based on independent expert opinion and our hands-on testing. Visit our Who We Are page to learn more. The best adjustable dumbbells of 2025 1. Best Buy Adjustable Dumbbells: Half Human 10kg There isn't much to dislike about the Half Human adjustable dumbbell. It's aesthetically pleasing with its silver handle, all-black plates and a black base, and it's exceptionally functional. The single handle twist seamlessly adjusts the weight with zero clunking or wobbly plates and the inner dial, boldly displaying the weight, moves simultaneously with each twist, so you know exactly what weight you're about to lift from the base. Much like other adjustable dumbbells, you can only change the weight when the dumbbell is placed securely into its base. But with these, if you're resting between sets, you can pop them down on the floor and thanks to their hexagonal shape, they won't roll away. I like the fact that these go up in two-kilogram increments too, catering for different abilities, but the maximum weight is 10 kilograms, which is fairly light. The contoured metal handle on this adjustable dumbbell offers good grip, although as it's metal it does start to feel rough on bare hands ‒ but that is part and parcel of weightlifting. Another minor downside is that these are sold individually, which means you're paying double for just 20 kilograms of weight. You may find the set of two 25-kilogram adjustable dumbbells from Half Human better value, depending on your weight requirements. Key specifications Weight range: 2kg to 10kg Increment size: 2kg Type of mechanism: Dial 2. Best Value Adjustable Dumbbells: Dripex 11kg The Dripex adjustable dumbbell is so well designed and user-friendly that anyone could quickly work out how to use it. The simple one-handed adjustment means minimal disruption to your workout. Just twist the handle left or right to select a weight between two and 11 kilograms. The mechanism only allows weight changes when the dumbbell is placed in its base, which ensures safety. When I lifted the dumbbell from the base, the safety lock clicked in, so there were no loose or wobbly plates at any point during my workout. The weight increments are a little odd, switching between two kilograms and 2.5 kilograms, but I didn't feel this was much of an issue to follow. I do think the 11 kilogram dumbbell may not suit experienced lifters who need more weight, however Dripex also sells dumbbells (set of two) that go up to 24 kilograms. The build quality of this adjustable dumbbell is excellent, with the handle covered in a soft rubber, which is comfortable and prevents blisters. Sweaty hands may feel a little slippery, though. The base is compact too, keeping storage tidy. Annoyingly, the price is per dumbbell, but as two single purchases come in at just above £120, these are still a great value option. Key specifications 3. Best Luxury Adjustable Dumbbells: Technogym Connected Dumbbells+ These smart adjustable dumbbells come with their own stand and a set of extra workout accessories, including a foam roller, mat and three resistance bands. The dumbbells themselves are easy to use. Simply twist the dumbbell handle to select your weight (clearly displayed on the dumbbell), listen for the click and then lift. The process is seamless and the non-slip, textured handle offers a solid, comfortable grip with zero slippage. The plates stay locked in too. Each dumbbell adjusts from two kilograms to 24 kilograms in two-kilogram increments, making them versatile enough for most strength workouts. However, advanced lifters may not find these challenging enough, especially considering the price tag. That said, I do think the tech features help justify the cost. The dumbbells require batteries (included), which enable you to sync them with the Technogym app. The app is great – it offers guided workouts and tracks performance data such as reps and sets. For those who are data driven, this can provide a lot of motivation. The included stand does take up a fair bit of room, so this isn't the best choice if you're lacking space in your home. Ultimately, you get what you pay for with these: an easy-to-use, comfortable, smart pair of adjustable dumbbells. Key specifications Weight range: 2kg to 24kg Increment size: 2kg Type of mechanism: Dial 4. Best Adjustable Dumbbells for Weight Range: NordicTrack Select-A-Weight Dumbbells NordicTrack is one of the world leaders in home fitness equipment, so I was excited to try out this set. Each dumbbell comes in its own tray for easy storage and the plates are slim and compact. The weight range spans from five to 25 kilograms with a pin selector mechanism, which allows you to change the weight by sliding a pin into the desired slot on the weight stack. When you lift the handle, the plates connected to the pin come up and the rest stay in the base. The pin can be a little clunky at times. The best bit about these adjustable dumbbells is how customisable they are as the weight increments are either one, two or five kilograms. This is thanks to a smaller plate with a separate pin that allows you to select a smaller weight increment. There is a downside, however. After lifting your desired weight, the remaining plates in the base regularly fall forward or back, which makes placing the dumbbell back into the base a little more difficult compared to others featured. A few times, I found myself having to hold plates in their place or I was realigning plates to fit into the base. If the plates aren't flush, then the pin system won't work smoothly. This can slow down quicker-paced workouts. In saying that, the quality of the plates, made from steel, is great and the textured handle is easy to grip. I didn't once feel the dumbbells slipping from my hands. Key specifications 5. Best Adjustable Dumbbells with Pin Selector: PowerBlock Elite Exp Stage 1 Score: 8/10 We like: Comfortable grip, great range of weight increments, colour-coded rails to indicate weight Who said dumbbells had to be round or hexagonal? PowerBlock breaks the mould with these square adjustable dumbbells. It's an unusual design, but one that works well. The weights themselves are essentially stacked metal rails and the handle sits inside these. A magnetic pin selector comfortably slots into gaps between the rails, allowing you to choose the weight you want. I did feel a bit sceptical trusting a plastic pin to hold the weights together but there seemed to be no budging of the rails. The weight range is good, spanning from a light 2.3 kilograms to a heavier 22.7 kilograms per dumbbell in increments of 1.13 kilograms. Yes, an odd increment amount but that's because these adjustable dumbbells work in pounds rather than kilograms, so the 1.13 kilogram increment is a more 'normal' 2.5 pounds. I will admit that I did struggle to work out what weight I was dealing with when using these, as every label displayed the weight in pounds rather than kilograms, which is something I'm not used to. The colour band indicators on the metal rails correspond to the weight chart on the handle, but as this was all in pounds, I had to keep doing mental arithmetic in my head to work out what weight I was lifting. Once you've figured this out though, it would be a much smoother process. The padded rubber handle was comfortable to grip and didn't feel rough on my hands, and despite the odd look of these, they still worked well overall. Key specifications Weight range: 2.3kg to 22.7kg Increment size: 1.13 kg (2.5lbs) Type of mechanism: Pin Adjustable Dumbbells FAQs How do adjustable dumbbells work? Adjustable dumbbells allow you to change weight settings using a built-in mechanism such as a dial or pin. Instead of switching between multiple dumbbells, you simply adjust the load on a single unit, which typically ranges from two kilograms up to 40 kilograms, or even more. The weight plates remain on a central handle and unused plates stay in the base. This makes them a great space-saving piece of home gym equipment as they come without the clutter of traditional weight racks. What are the disadvantages of adjustable dumbbells? There are some trade-offs to adjustable dumbbells. Many models can be bulkier than fixed dumbbells, which can affect grip and movement. It can also be difficult to quickly change the weight on adjustable dumbbells and they can be slower to adjust mid-workout. If you enjoy doing supersets or circuits, this might hold you back slightly. Some mechanisms can also wear out or stop working if used repeatedly. This is unlike conventional dumbbells, which are straightforward lumps of iron. How heavy should adjustable dumbbells be? This completely depends on your fitness level as well as your goals. If you're a beginner or you're focusing on lighter resistance training, a set of adjustable dumbbells with a weight range of two to 25 kilograms (per dumbbell) will likely be enough. On the other hand, if you're an experienced lifter, a set of adjustable dumbbells that reach 40 kilograms or more will be better suited. Bigger, compound movements that require more muscle activation, such as squats and lunges, will need heavier weight than single-muscle isolation exercises, such as bicep curls. What is the best mechanism for adjustable dumbbells? This depends on personal preference as well as what type of training you do and how often you need to change the weight. A slide or pin-based mechanism can be a little slow or clunky, whereas a dial-based mechanism tends to allow you to work at speed. What matters most is that the set of adjustable dumbbells you choose comes with a reliable locking mechanism. This helps avoid any potential injuries. Are adjustable dumbbells worth the price in comparison to a full set of fixed dumbbells? Yes, for most people, adjustable dumbbells offer much better value than a full set of fixed dumbbells. A good quality pair of adjustable dumbbells are a space-saving piece of home gym equipment as they don't require much room to store but they still offer a decent weight range. A full set of fixed dumbbells usually requires a rack and plenty of floor space, whereas adjustable dumbbells do not. Plus, if you ever need to move or transport a full set of fixed dumbbells, this can be a chore in itself, whereas moving a set of adjustable dumbbells, although still a challenge, is much less of a hassle.
Times
12-05-2025
- Health
- Times
How to start weight training in midlife
You've bought a set of dumbbells, but do you really know what you should be doing with them? Resistance training is touted as being the most important thing we can do to improve the strength and appearance of a midlife body, protecting it against the inevitable muscular decline that occurs naturally as we age. And yet misconceptions abound about how best to build stronger, healthier muscles. 'Strength training is one of those things that can seem overcomplicated with so many different opinions and advice,' says George Morris, an exercise physiologist and strength and conditioning coach at St Mary's University, Twickenham. In fact, Morris says, the basics are simple. Here's how to get started. As a very rough guide, women starting out from scratch should invest
