Latest news with #strengthtraining
Yahoo
21 hours ago
- Health
- Yahoo
Women usher in strength training's new era
Gyms are making space. The future of strength training is female. New flex. Once dominated by men, Crunch Fitness CEO Jim Rowley told Bloomberg that women now account for 50%+ of lifting platform usage. Meanwhile, Planet Fitness is removing more than 40% of cardio machines across 1,700 locations to meet growing demand for weights and functional training, Fitt Insider reports. Validated. Between 2011 and 2021, women's use of free weights increased by 150%, while resistance machine use jumped 558%, per Harrison Co. On Strava, strength training uploads climbed 25% in 2024, making it the fastest-growing sport among women. Longevity lift. More than aesthetics, resistance training is essential for aging well, boosting bone density, preserving muscle, and improving metabolic health. A call to arms, experts like Dr. Stacy Sims and Dr. Gabrielle Lyon are pushing strength as a cornerstone of women's healthspan. Stronger together. Still, 73% of US women—and 83% of women 65+—don't meet CDC strength guidelines, creating a major opportunity for services, coaching, and products tailored to female lifters. Punchline: Strength is the new cardio, and women are leading the charge — transforming gyms, supplements, and the future of healthy aging. This story was produced by Fitt Insider and reviewed and distributed by Stacker.
Yahoo
2 days ago
- Health
- Yahoo
These Are The 2 Best Workouts For Longevity, According To An Exercise Physiologist
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." If you're on a mission to live longer (and stronger!), you probably know that regular exercise plays an undeniable role in longevity. Walking and strength training in particular have a ton of benefits that can help keep you movin' and groovin' for years to come—but is one of them better at adding healthy years to your lifespan? And how should you balance walking and strength training to create a holistic routine? Those questions were recently raised by Blue Zones, an organization committed to researching worldwide longevity. Via the Instagram account, the org posted about how if you want to live to 100, walking every day is better than going to the gym three or four times per week. Meet the experts: Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. Rachelle A. Reed, PhD, ACSM-EP, is an exercise physiologist in Athens, Georgia. Natalya Vasquez, CPT, is a certified personal trainer, health coach, and founder of On Your Terms Coaching. Even though most of us do it every day, walking is having a moment of sorts—due to the fact that it's a low-impact workout that benefits your cardiovascular system and is accessible any time, any place. But strength training is also increasingly important as you age since it preserves muscle mass, bone density, and functional strength, says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. That just scratches the surface, though. Here's the lowdown on exactly how walking and strength training each impact longevity, and what that means for your routine, according to experts. Expert verdict: It's a tie Keeping your brain healthy is a big part of living a longer, better life. 'When your mind stays sharp, it's easier to stay independent, connected, and active,' Pelc Graca says. On the flip side, cognitive decline can lead to accidents, memory loss, and even depression, she says. Fortunately, when it comes to supporting brain health and cognitive function, walking and strength training are both amazing, but in different ways. 'Walking increases blood flow to the brain, which boosts oxygen and nutrients to the areas responsible for memory and thinking, but it also helps lower stress and improve sleep, which are two big players in cognitive health,' Pelc Graca says. In fact, aiming for around 10,000 steps a day may even be associated with a lower risk of developing dementia. A 2022 study in JAMA Neurology monitored almost 80,000 adults ages 40 to 79 over about seven years and monitored how many steps they took each day. It found that walking more was associated with a lower risk of dementia, and the optimal amount of daily steps was just under 10,000. Strength training, on the other hand, stimulates the release of growth factors (naturally occurring substances that stimulate cell growth), which supports the formation of new neurons in the brain, Pelc Graca says. Lifting weights may also improve executive function and memory, per a 2022 review in Springer Open that looked at 19 studies on the effects of resistance training on cognitive function. A combination of walking and resistance training is the ideal recipe for optimal brain health—and this finding is supported by a 2025 review in the International Journal of Clinical and Health Psychology that looked at 35 randomized controlled trials to determine the effects that aerobic and resistance training have on cognitive function. 'Walking can be a great gateway to more intense exercise, and may be the best starting place for folks who haven't been active in a while, but ideally, it's best to work up to incorporating both types of exercise' for longevity, says exercise physiologist Rachelle A. Reed, PhD, ACSM-EP. Expert verdict: Strength training Strong bones are key to staying active and avoiding serious injuries as you get older, because broken bones—especially in older adults—can lead to long recovery times and even long-term health issues, Pelc Graca says. The good news? Weight-bearing movements like walking and resistance training help maintain and improve bone mineral density, the amount of bone mineral in bone tissue, so you're less likely to experience fractures and more likely to stay on your feet for the long haul. Strength training has a slight edge at this over walking. Walking slows age-related bone loss, especially in the hips and legs, since your bones work to support your body weight with each step, stimulating them to become stronger and denser, Pelc Graca says. As a result, frequent walks may reduce the risk of osteoporosis, per 2024 research in Springer. The study monitored 24,000 adults without osteoporosis over three years via questionnaires and found that those who engaged in outdoor walking regularly had a lower risk of osteoporosis. Strength training does more than just slow bone loss, though—it also stimulates new bone growth. 'Strength training puts controlled stress on bones, signaling the body to build stronger, denser bone tissue,' Pelc Graca says. You can certainly add weight to your body while walking (hello, weighted vest), but there are limitations on the range of motion and weight you can use that actually impact bone preservation and muscle growth, says Natalya Vasquez, CPT, a certified personal trainer, health coach, and founder of On Your Terms Coaching. However, the different exercises and directions your body moves weights in during resistance training also improves muscle mass, meaning better support for your skeleton, Vasquez says. This is particularly beneficial for older women and those post-menopause, since it helps counteract the bone loss that often occurs during this phase of life, according to a 2022 review in Endocrinology. Expert verdict: Walking Heart health has a huge impact on how long—and how well—you live since heart disease is the number one cause of death for women. As a result, taking care of your cardiovascular system is nonnegotiable for boosting longevity and fostering a longer, healthier lifespan, Pelc Graca says. Walking shines when it comes to supporting cardiovascular health, but strength training still plays a valuable role. Walking boosts circulation, lowers blood pressure, supports healthy cholesterol levels, and improves insulin sensitivity, which are all key factors for keeping your heart in tip top shape, Pelc Graca says. Regular exercise like walking also helps manage stress, which can decrease blood pressure and the risk for heart attack and stroke, per the American Heart Association. Plus, because walking is low-impact, accessible, and doesn't require equipment, it's easier to do regularly, which is critical for long-term heart health, says Reed. That said, strength training still plays a valuable role in cardiovascular health since it reduces body fat, improves insulin sensitivity, and lowers mortality risk, per a 2023 review in Exercise Sport and Movement that reviewed studies examining the long-term benefits of resistance training. However, during traditional strength training, you'll likely take frequent rest breaks between sets where your heart rate will slow down, whereas your heart rate won't decrease on a walk, which will make it stronger over time, Vasquez says. Expert verdict: Strength training Muscle isn't just for looking sculpted—it's key to staying strong, steady, and independent as you age. A lack of muscle is also correlated to poor balance and an increased risk of falls, in turn, upping your chances of injury, says Pelc Graca: 'Put simply, more strength equals more freedom to do the things you love for longer.' Strength training takes the cake for building muscle, but walking still supports muscle maintenance. Strength training is the most effective way to build muscle and maintain muscle mass, which both naturally decline with age, Pelc Graca says. Resistance training provides a heavy load to the muscles, which will stimulate muscle growth (hypertrophy). It also improves neuromuscular coordination, the communication between the brain and the muscles, which enables movement, Reed says. This workout also enhances joint stability, balance, and improves range of motion, allowing you to stay stronger and independent for longer, per a 2023 meta-analysis in Springer of 55 studies on the benefits of resistance training. Besides strength, training power is also imperative for being able to move well for as long as possible. 'Unlike muscular strength, which refers to how much force a muscle can exert, muscular power combines force and speed,' says Reed. So, maintaining that power is important to do functional tasks like climbing stairs, catching yourself during a fall, or quickly standing up from a chair. Incorporating power movements like medicine ball throws and kettlebell swings during strength training days can help maintain that force and speed. As for walking, Pelc Graca says regular strolls preserve lower-body strength and endurance, especially in the calves, hamstrings, glutes, and core. Walking also promotes healthy joints and balance, making it easier to move freely and confidently with age. However, because walking is a singular range of motion exercise (you only move forward and backward), it excludes other major muscle groups from activating, therefore limiting overall muscle gains and strength, Vasquez says. Expert verdict: Both! Walking and strength training both play an invaluable role in health and longevity. All three experts agree that a hybrid exercise model emphasizing aerobic movement and resistance training is your best bet for a longer, healthier life. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate intensity exercise per week—like a brisk walk—plus a weekly minimum of two full-body strength training sessions. However, you can tailor your workout routine to your individual interests and health concerns. For instance, 'older adults may benefit more from prioritizing strength training to preserve muscle mass and prevent frailty, while individuals with cardiovascular risk factors often need more aerobic activity like walking,' Reed says. 'For those just getting started with exercise, walking is typically a more approachable and confidence-building entry point.' If you're unsure where to start, Vasquez recommends walking for 15 minutes after lunch and dinner everyday and adding three 15-minute full-body strength training sessions to your schedule throughout the week. From there, you can increase the time and intensity as your body gets stronger. Remember, as with most things in life, consistency is key for long-term success. 'Longevity isn't just about adding years to your life,' Pelc Graca says. 'It's about adding life to your years, and regular walking and strength training are two of the most accessible, effective ways to do that.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
2 days ago
- Health
- Yahoo
Build Muscle And Burn Fat At The Same Time With This Exclusive Strength Training Plan
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Getting started with a strength training routine can feel a bit intimidating to say the least. After all, it's more than just heading to the gym and grabbing the first pair of weights you see and playing a guessing game of which moves to do, how many reps, and so on. Achieving real fitness results involves figuring out your goals—whether you want to build muscle, lose weight, or develop your strength—and then picking a plan that will sustainably help you achieve them. Good news: The program we're about to share with you ladders up to all three of those workout wins. Get The Training Plan To take out the guesswork and offer an uncomplicated, yet effective, strength regimen, we created the with help from Nike master trainer and functional strength coach Alex Silver-Fagan, CPT, RYT. This 28-day program contains strength training workouts with minimal equipment that you can easily fit into your schedule and intensify over time as you get stronger. Get ready to burn fat, build muscle, and improve your overall health in just four weeks. Let's go! Get the training plan This program is for anyone who wants to level up their fitness and start lifting with purpose—especially if your goal is to lose weight without sacrificing strength (or sanity). Whether you're new to weights, coming back after a break, or just need a clear-cut game plan to finally see results, this program takes out the guesswork and is accessible to all. Want to lose weight while building strength and muscle Prefer a structured, progressive workout schedule Are newer to strength training or returning after a hiatus Only have access to dumbbells and minimal equipment Need clear guidance on form, reps, and how to progress Want expert-designed workouts from a certified trainer Are looking for a doable, full-body plan you can stick to for a full month This program lays out exactly which workouts to do and when to do them to burn fat, build muscle, and transform your body—all you need are dumbbells. You will move through three weight-training workouts, three cardio workouts, and one rest day per week. You'll even get expert advice on how to pick the right weights, how to perform your best during each of the workouts, and how to heal fast if and when your muscles are sore. Over the four weeks, this full-body strength plan will teach you basic strength training moves to build your foundation. Then, it will teach you how to progressively load your muscles and make your workout more intense with strategic advice on how to increase weight or reps—so you can get stronger as the plan goes on. Plus, after you wrap the month, you'll have mastered the moves, which means you can incorporate them into your future workout routines too. Ready to get started? Access the plan now Burn calories Grow your strength and muscle mass Improve your overall health Directions: Complete five rounds of Circuit 1 and four rounds of Circuit 2. Rest for 1.5 to 3 minutes between goblet squat sets (or as long as needed to lift with the same intensity again), and 15 to 30 seconds between all other sets. Goblet squat: 5 rounds / 3 to 5 reps Bent-over row: 5 rounds / 3 to 5 reps Lateral lunge: 4 rounds / 10 reps per side Renegade row: 4 rounds / 12 reps Russian twist: 4 rounds / 16 reps The 4-Week Strength Training For Weight Loss Plan is free to WH+ subscribers. If you haven't signed up yet, you'll get access to... The exclusive , created by Alex Silver-Fagan, CPT, RYT Three science-backed strength training workouts with cross-training sessions including cardio and yoga Training calendar to take the guesswork out of scheduling your sessions Exercise guide with visuals and detailed instructions on how to perform each exercise in the program Access to the rest of the WH+ membership benefits, including 450+ streaming workouts, other exclusive fitness plans and challenges, and healthy eating guides and recipesThis strength training shoe is one of our favorite picks from this year's WH Sneaker Awards. They allow you to root your feet into the ground to help turning and lateral movements feel easier when you're throwing weight around. $97.97 at dumbbells add style to my everyday strength training workouts and look amazing in any home gym. $17.50 at bra, a WH Fitness Award winner, is comfortable for any type of workout and keeps my chest secure at all times, whether I'm squatting, jumping, or running. $68.00 at AloI love these socks because they're soft and breathable, yet durable—unlike other pairs that easily develop holes. $39.00 at You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
3 days ago
- Health
- Yahoo
At 68, This Workout Is Helping Me Prepare for a 100-Mile Walk in Portugal
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." In September, I'm going to be walking approximately 100 miles of the Camino de Santiago, from Porto to Vigo, in Portugal. Last October, I completed the Spanish portion of the route (that's me in the photo above). It was 78 miles and took six days. To stay strong and fit enough to complete the upcoming journey, I know I need to be strength training. I'm also eager to improve my bone density—something I keep tabs on through regular DEXA scans—because I have osteoporosis. In addition to upping my protein and calcium intake through my diet, my doctor told me regular resistance training is important. That's what inspired me to try Prevention's Fundamental Strength Workout, designed for women over 50 in particular. If you, like me, have osteoporosis or any other pre-existing conditions, talk to your doctor before trying any new exercise routine. I'm not totally new to strength training: I have a deck of cards that I bought on Amazon with suggested exercises for all the body parts—you just pick a half-dozen of them, flip them over, and you have a workout for the day. I've been doing this for over a year, but haven't done a structured strength training workout, other than a handful of group fitness classes, in a while. My game plan: I started doing the Functional Strength Workout in April three to four times a week. All you need is a pair of dumbbells and a chair. I still mixed in my playing card exercises as well. I also do Tai Chi workout videos on Youtube a couple of times a week. I'm 68, I'm at a point now where all I read about in my age bracket is like, 'You're going to fall, you're going to break your hip, you're going to break your arm, you shouldn't be on a ladder, you shouldn't do this or that. I liked that this workout plan acknowledged the realities of aging without screaming at you to watch it! You're an old person now. It's also very accessible. The other day, I thought I was going to go to the gym, but I didn't have time. So I just took 15 minutes in an open room in the office to get it in. I'm only using five-pound dumbbells which I keep at my desk. My favorite move was Heel-to-Toe Walk. At first I was wobbling all over and then I said 'oh, I see what the key is—not to look at your feet, but to look forward or focus on something else.' I had an appointment with a functional medicine doctor a few weeks ago and I mentioned to her that I was doing this exercise. She's very fit and she got up and tried to do it, and she was wobbling all over. Balance is so important for older people, and I've found that mine has improved through doing this move. I can even stand on one foot while I brush my teeth now without falling over. I felt myself improving in other ways as the weeks went by. In addition to the Heel-to-Toe Walk, the Chair Sit-to-Stand also got easier with time. I really think I could do more reps of both of those moves. Overall, it's a good routine to keep you moving so that life isn't as hard. My tip to other women around my age trying this—or any other strength training routine: Just keep at it. If you feel a little wobbly or shaky, just keep doing it. Sooner or later it's going to come more naturally. At the end of the day, I think this is a great jump start plan for people who are new to exercise or who haven't strength trained in a while. I'll definitely continue to incorporate a few of these moves into my routine. One of my doctors suggested adding more weight to my workouts so I think that's what I'll aim for next. But my biggest goal is my upcoming walk in Portugal—and I'm feeling strong and ready! You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
CNET
3 days ago
- Health
- CNET
How to Lose Weight and Build Muscle: Strength Training Workout Tips
Let's face it. Losing weight isn't easy, even if you're active or putting in hours at the gym. While cutting calories or spending time on the elliptical can help, there are options out there that will let you lose weight, while building muscle at the same time. Weight lifting might seem intimidating if you've never spent time with a set of free weights but it can also help you to get the results you're hoping for. Strength training isn't just for bodybuilders or gym rats. It's one of the most effective ways to burn fat, speed up your metabolism and build muscle that works for you even after you leave the gym. Plus, it's lower impact than many cardio workouts, making it easier on your joints and more sustainable long term. If you've been overlooking resistance training, this might be the missing link in your summer fitness routine. Looking for more fitness tips? Check out how many calories you need to burn to lose weight, simple ways to shed body fat at home and how to achieve that elusive balance of losing weight while gaining lean muscle. Strength training can help you burn more versus strength training There's a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training. According to New York City-based personal trainer Oscar Colon IV, cardio is ideal for burning more calories during a workout session -- and it's key to keeping your heart strong -- but strength training affects your body differently. "Strength training has a two-pronged effect because you burn calories during the workout and during the recovery and restoration of muscle groups you worked," he says. As a result, you get more results for your effort. It's still a good idea to incorporate cardio and strength training into a well-balanced fitness plan, so you can reap all the benefits. How much you do of one or the other may also depend on your current goals. If you're training for your first marathon, cardio will be your main focus as you build endurance, whereas strength training will be a priority when you're trying to get stronger or build muscle. Putting on muscle helps you burn calories even at rest. Getty Images How muscles affect your ability to burn fat As mentioned, strength training can help you burn more calories during and after your workout. This is thanks to the lean muscle you gain as a result of strength training. If your goal is to lose weight, having more lean muscle can help the process. This also means that the more lean muscle you have, the higher your resting metabolic rate will be. Your resting metabolic rate, or RMR, refers to the total number of calories your body burns when it's at rest. Biologically speaking, resting metabolism aids your organ functions, neurological functions, breathing and blood circulation. Rachel MacPherson, an American Council of Exercise-certified personal trainer, performance specialist and Garage Gym Reviews expert, explains that muscle is metabolically active, meaning it burns calories even at rest. Although the effect is small, it's significant and does add up over time. "This also helps to counteract the decline of metabolism and muscle mass as you age, which can contribute to middle-age weight gain," she says. Strength training also has fat-burning benefits when you're fresh off a workout. "Excess post-exercise oxygen consumption is the process of your body regulating itself back to homeostasis after a strenuous workout," Colon explains. In other words, you're still burning calories as you recover, because your body stays warm for a while as it cools down. Studies have shown that beginners tend to put on muscle faster than those experienced with strength training. Getty Images How long it takes to put on muscle Now that you know that lean muscle is the key component in fat burning, you're probably wondering how long it takes to build muscle. This will vary from person to person, as genetics, hormones, gender, diet and other factors play a role in how much muscle you put on and how quickly. "If you consistently train three to four times a week for 30 minutes each session, you should realistically start to see results in three to four weeks," Colon says. MacPherson says you can put on muscle mass each week, and doing a 12- to 16-week hypertrophy training program is ideal for seeing a significant amount of muscle gain. "You can expect upwards of five to 10 pounds of muscle gain during this time," she says, adding, "As you become more advanced you will need to work harder for less gain but you will still see results." That's another interesting aspect of strength training: If you're a beginner, you tend to have an advantage over someone more experienced when building muscle. This is what some people refer to as "newbie gains," which refers to your body's muscle-building response to lifting weights because it's not used to this kind of stimulus. Research has shown that untrained individuals (those with minimal to no strength training experience) can put on muscle faster than someone who's already experienced with strength training. Generally speaking, men and women also have different results when building muscle mass. "Men can build muscle mass much easier and faster than women due to testosterone, while women can still build substantial amounts of muscle but will never look as large or full as men unless they use anabolic steroids," says MacPherson. "It's vital that women lift enough volume and weight while also eating enough to support muscle gain." This means letting go of the old-school mentality of dieting and shrinking yourself, otherwise it'll inhibit your ability to build muscle. Besides a well-regimented workout plan, a diet that supports muscle-building is key too. "In order to build muscle, you need to eat in a calorie surplus with plenty of protein," MacPherson says. She explains that eating in a surplus will lead you to gain some body fat, which is normal and necessary to gain muscle. "You can lose it afterward and it will be easier since your body has become better at burning calories due to increased muscle mass." Strength training has excellent health benefits. Getty Images Other benefits to lifting weights Besides helping you metabolize and get stronger, strength training has other benefits. Colon says it's also important for bone development and density. "Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger," he says. Another benefit tied to strength training is reducing your risk of injury by improving the strength, range of motion and mobility of your muscles, ligaments and tendons. "This can reinforce strength around major joints like your knees, hips and ankles to provide additional protection against injury," Colon says. Another plus is for your heart, because strength training is shown to help decrease blood pressure. You can also reduce the chances of type 2 diabetes, improve blood circulation and lower LDL (bad) cholesterol. Exercise has been shown to even have a positive effect on your mental health and resistance training has been found to ease anxiety as well. Bottom line It's helpful to know the unique effects strength training has on your body as you establish a consistent exercise routine. Not only will you naturally burn more fat by having more muscle but you'll maintain strength as you age and improve other functions of your life as well. If you don't have access to a gym, you can start your exercise regimen at home and still get the same results, as long as you have the proper equipment. Even if your goal isn't weight loss or body recomposition, strength training provides many benefits that make it worth adding to your lifestyle, and it'll only improve your well-being in the long run.
