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A 25-Minute Strength Workout for Beginners
If you’re new to lifting, navigating the weight room can feel like a bigger challenge than the workout itself. But it’s worth overcoming that initial intimidation; a regular strength training regimen can positively impact mental health, improve longevity and make it easier to accomplish daily tasks. That’s even more important as you age, when loss of muscle strength can put you at greater risk of falling.By focusing your workout on a combination of machines and free weights, you can create a simple and well-rounded program that can be easily progressed as your strength improves.A good rule of thumb for a comprehensive workout is to include one exercise that hits each of the fundamental movement patterns. In other words: “Push something, pull something, do something for your legs, do something for your core,” said Kelvin Gary, a New York City-based personal trainer and gym owner.While it may be tempting to design your workouts around aesthetic goals like bigger biceps, Mr. Gary recommends focusing instead on movements that improve overall strength by incorporating multiple joints and muscle groups. “Train movements, not muscles,” he said. OverviewTime: 25 minutesIntensity: MediumWe are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More
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A Beginner’s Guide to the Weight Room
Lifting at your local gym can be intimidating. Here’s how to get started.The first time I approached the weight room at my local gym, over a decade ago, I froze with fear in the doorway. The maze of complicated-looking equipment — and the crowd of people who already knew what they were doing — were immediately intimidating.After mustering the confidence to ask one of the in-house trainers for a tour, I learned that most weight rooms consist of two main sections: the free weights (dumbbells, kettlebells, barbells) and the machines. You can build a well-rounded routine using one section or a combination of the two.Even one strength session a week can have a positive impact on your health. “Overall the biggest benefit comes from doing nothing to doing something,” said Lauren Colenso-Semple, a muscle physiologist. Strength training has been shown to reduce the risk of all-cause mortality, decrease symptoms of depression and minimize fall risks, among other benefits.Using both machines and free weights can also make it easier to perform daily tasks, by improving your joint mobility and range of motion. “Being a stronger and more muscular person makes you a more functional person,” Dr. Colenso-Semple said.Weight MachinesWeight machines are a great introduction to strength training because they are relatively safe and easier to master than free weights, said Kelvin Gary, a New York City-based personal trainer and gym owner. And, according to several recent studies, machines are just as good as free weights for improving muscle mass and strength.George Etheredge for The New York TimesGeorge Etheredge for The New York TimesWe are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More
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Do the Wrist Weights Going Viral on TikTok Work? We Asked the Experts.
We asked fitness experts what wearable weights, which are popular on TikTok, can really do for your health.Wearable wrist weights, which once seemed relegated to the dustbin of fitness history, are seeing a resounding resurgence on social media.The one- to three-pound cuffs first gained popularity during the fitness boom of the 1980s, when exercisers strapped on models made from fabric and filled with sand. But by the early 2000s, they had mostly gone the way of the leg warmer. It didn’t help that they absorbed sweat, which made them smell over time.Their current resurrection has been fueled by brands like Bala, whose weighted “bangles” look like a fashion accessory: They are made from silicone-covered steel and come in muted colors that seem designed for TikTok and Instagram.Like many at-home fitness brands, Bala’s business saw a boost during the pandemic. The company’s founders presented the bangles in a February 2020 episode of “Shark Tank.” A few weeks later, pandemic lockdowns took effect, and suddenly, “everyone needed toilet paper and workout equipment,” said Natalie Holloway, Bala’s co-founder. Before long, other versions, with a similar aesthetic and silicone design, appeared on Amazon and retail store shelves.In recent years, fitness personalities and social media influencers have promoted the benefits of wrist weights. Beyond Bala, a variety of other styles exist, including sweat-wicking options from Nike and leather wraps from the workout mogul Tracy Anderson.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More
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3 Exercises to Test Your Physical Fitness Level
How do you know if you are fit? Or, at least, fit enough? And how can you tell if your fitness is improving?You have to test yourself. And while most people haven’t participated in a fitness evaluation since their high school Presidential Physical Fitness Test, it’s good to occasionally check in on your progress.“It’s very important to know that what you’re doing is working,” said Matt Fitzgerald, coach and author of “Run Like a Pro (Even if You’re Slow).” “Then you can course correct if what you’re doing is not working.”In fact, some experts say that testing yourself every three to six months can tell you more about your fitness than looking at daily performance, which often varies significantly. While fitness can be measured — and expressed — in many ways, here are three tests designed to track strength and cardiovascular fitness that can be done with little or no equipment.Jump ahead• The Dead Hang for grip strength• The Cooper Test for cardiovascular fitness• The Plank for core strength
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