You Don’t Need Prior Workout Experience to Start Training During Pregnancy—Here’s How to Do It Safely
Strength training during pregnancy is gaining clinical endorsement as a way to lower complications such as gestational diabetes, hypertension, and preeclampsia while also improving labor outcomes. Experts recommend starting with bodyweight movements, two sets of ten reps, and gradually building to three sets by the third week, aiming for moderate intensity twice a week. Adjustments—like avoiding prone positions and monitoring pelvic‑floor discomfort—keep workouts safe as the belly grows. A growing suite of prenatal fitness apps now packages trimester‑specific programs for a fee, making guided strength work more accessible.
A Full-Body Workout You Can Do In the Park
A new park‑based full‑body routine requires only a bench and a patch of grass, offering a cost‑free alternative to traditional gyms. Exercise physiologist Nikki Fraser frames the outdoor setting as a playful space, while physical therapist Heather Jeffcoat advises beginners...
How 2 Men Smashed Through a Marathon Barrier Long Thought Unbreakable
Kenya’s Sabastian Sawe and Ethiopia’s Yomif Kejelcha shattered the long‑standing two‑hour marathon barrier at the London Marathon, with Sawe clocking 1:59:30 and Kejelcha 1:59:41 in his debut. Sawe’s time sliced 65 seconds off the previous world record, while third‑place Jacob...
ZM Strong Like Bull Training Log (Tactical Barbell Training Log)
The discussion centers on integrating heavy carries—specifically sandbag and stone lifts—into the Tactical Barbell "Strong like Bull" program as an alternative to traditional deadlifts. The participant learns that a single sandbag in the school weight room can fulfill the carry...
How John Lost 19 Pounds & Dropped 10% Body Fat in 6 Months
John, a 46‑year‑old frequent traveler with lingering injuries, enrolled in Legion Athletics’ six‑month body‑transformation coaching. Guided by coach Adam, he followed a customized nutrition plan for travel and injury‑friendly workouts, shedding 19 pounds and dropping 10 % body‑fat. His waist trimmed from...
This Lunge Variation Works Your Glutes Even More (With Less Stress On The Knees)
Certified trainer BB Arrington highlights reverse lunges as a simple, low‑impact lower‑body move that emphasizes glute activation while sparing the knees. The exercise involves stepping back, hinging at the hips, and optionally holding a weight, with a three‑second pause at...
This Is the Number-One Indicator You’ll Fall Off of Your Marathon Pace, Says a Veteran Pacer
Veteran marathon pacer Christine Rockey warns that heavy, panting breathing within the first mile is a reliable red flag that a runner will lose their goal pace, typically dropping off between miles 10 and 12. She links the symptom to...
The Best Massage Guns to Help Soothe Sore Muscles
Massage guns are gaining traction as at‑home recovery tools, with several models vying for the top spot in 2026. The Theragun Elite emerges as the overall favorite, offering 40 lb of pressure, 16 mm amplitude, and a user‑friendly OLED screen, though it...
These Four Supplements Can Help You Recover From A Hot Workout
Exercising in hot conditions diverts blood away from the gut, compromising intestinal barrier integrity and increasing inflammation and GI distress. Recent studies tested four supplements— a two‑strain probiotic, berberine, curcumin, and New Zealand blackcurrant extract—on trained runners in a heat chamber....
The Workout That Lets You Lose Fat & Gain Muscle At The Same Time
A recent Frontiers in Endocrinology study tracked 304 adults on a 500‑calorie daily deficit for just over five months, comparing resistance training, aerobic exercise, and no structured activity. While total weight loss was similar across groups, only the resistance‑training cohort...
How Will BTS Endure a Grueling World Tour? We Asked Their Ex-Trainer.
BTS launches the U.S. leg of an 11‑month world tour that will hit 34 cities and 80 concerts. The schedule demands high‑energy performances, endless rehearsals, media duties and as little as four hours of sleep each night. Former conditioning coach...
Are You Ready for Your Next Big Trip? Test Your Hiking Fitness With These 3 Assessments
Backpacker magazine highlights a trio of hiking‑fitness assessments created by trainer Lee Welton to gauge leg strength, core stability, and cardiovascular endurance. The protocol starts with baseline rep counts for squats, leg bridges, planks and calf raises, then tracks improvement...
Sarcopenia Cure 2026
Strength‑training influencer DaCharmingAlbino posted two detailed workout logs from Week 13 of a peaking macro, covering heavy bench‑press work up to 215 lb at RPE 7‑8 and deadlift sessions topping 415 lb at RPE 7‑8. The logs also include low‑bar wide‑stance squats, pin presses, and...
The 12 Very Best Foam Rollers
The Strategist’s roundup identifies the 12 best foam rollers for home and gym use, ranging from high‑density, textured models like the TriggerPoint Grid 1.0 to tech‑enhanced options such as the Hyperice Vyper 3 with vibration. Prices span from Amazon Basics’ budget‑friendly...
I Graduated to an Extra-Firm Foam Roller and I’m Never Going Back
The RAD Axle extra‑firm foam roller, featuring an EVA foam exterior and ABS core, offers a denser, six‑inch diameter for deeper muscle stretch compared to standard rollers. Its indented center groove and convertible design that accepts a thin massage rod...
24 Low-Impact Cardio Workouts That Still Burn Major Calories
Women’s Health outlines 24 low‑impact cardio workouts that still torch calories, ranging from stationary bike sessions that can burn 498‑738 calories per hour to strength‑based moves like battle ropes and mountain climbers. The list mixes equipment‑heavy options such as rowing...
When Grit Becomes the Enemy
Swede Burns attempted a 525‑lb deadlift at a Philadelphia meet while fighting a severe viral infection that had stripped him of 15 lb. The compromised nervous system caused him to lose control, shattering two vertebrae and a disc, which required emergency...
Coros and Wahoo Partner to Give Athletes More Control over Their Training
Coros and Wahoo announced a two‑way API integration that links Coros wearables with Wahoo’s training apps, hardware and the Kickr Run treadmill. The sync lets activity files upload automatically to both platforms, eliminating manual data transfers. Wahoo will now sell...
Have You Heard of Astaxanthin? You Will Soon
Astaxanthin, a red carotenoid antioxidant produced by microalgae, is gaining attention for its unique ability to span cell membranes and protect cellular structures. AstaReal, the flagship brand owned by Fuji Chemical Industries, supplies the most studied natural astaxanthin, with dosages...
Research Supports OmniActive’s Capsimax as a GLP-1 ‘Booster’
OmniActive’s Capsimax, a 2% capsaicinoid chili extract, boosted plasma GLP‑1 levels by 13% after a seven‑day regimen in a randomized, double‑blind, placebo‑controlled crossover study of 40 resistance‑trained men. The same trial reported significant improvements in peak force, power output, muscular...
Vitamin K2 May Influence Neuromuscular Signaling: RCT
A 12‑week randomized controlled trial examined vitamin K2 MK‑7 (Balchem’s K2VITAL) in healthy adults 18‑40 and 65 plus following muscle‑damaging resistance exercise. Across the full cohort, supplementation did not improve strength, soreness, or inflammation. However, participants aged 65 and older showed a shorter electromechanical...
Whey Protein Isolate Vs. Concentrate: Which One Is Better?
Whey protein isolate and concentrate are the two primary forms of milk‑derived protein powder, each with distinct processing levels and nutrient profiles. Isolate is 90‑95% pure protein, delivering roughly 27‑28 g per 30 g scoop, low in carbs, fat, and lactose, but...
New Research Highlights 10 Peptides You Shouldn’t Be Using
A new review in *Sports Medicine* examined ten peptides that are circulating on social media as performance‑enhancers. The authors found that most of these compounds have only animal or in‑vitro data, with little or no convincing human research. All but...
Push-Ups Can Be One of the Best Strength Moves for Cyclists With Back Pain (If You Do Them Right)
Push‑ups, when performed with proper alignment, are one of the most effective strength moves for cyclists suffering from back pain. The exercise builds upper‑body, core, and postural strength that translates into a more stable, efficient riding position. Correct hand placement,...
'Runfluencers' Want You to Breathe Through Your Nose, but Here's What the Science Says
Run influencers are urging runners to breathe through their noses, a practice popularized by James Nestor’s book and social media. Scientific studies suggest nasal breathing can slow breathing rate, improve carbon‑dioxide tolerance, and help maintain low‑intensity Zone 2 training. However, the...
You Can Train Anywhere: Bob Merkh's Complete Band Workout Guide
Bob Merkt, owner of Atlantic City Barbell, unveiled a full‑body resistance‑band system that can be performed from a hotel room, classroom, or a beach in Panama. He demonstrates how a handful of micro, mini, and monster bands anchored to any...
Fitbit's Personal Health Coach Is Now Even More Personalized.
Fitbit announced a major upgrade to its Personal Health Coach, rolling out via the latest app update and a public preview over the coming weeks. Premium subscribers will receive personalized weekly fitness plans with adjustable targets and tailored workouts, while...
Within-Week Variation of Training Load in Turkish Elite Soccer Players by Players Positions Running Title: Positional Training Load Variations in...
A recent study of 19 Turkish First League players across 86 training sessions used GPS data to examine within‑week load variations by position. Defenders and midfielders showed significant fluctuations in acceleration and deceleration per minute across micro‑cycles, while forwards’ metrics...
Ultrahuman Will Now Suggest Workout Videos Based on Your Recovery Score and Menstrual Cycle
Ultrahuman has launched a new PowerPlug that tailors Les Mills workout videos to a user’s recovery score and menstrual cycle data captured by its smart ring. The feature delivers two to three daily class suggestions, ranging from high‑intensity BODYPUMP™ to restorative...
IFBB Pro Petar Klančir’s Dumbbell Row Variation to Build a Bigger Back
IFBB Pro Petar Klančir showcased a bench‑free dumbbell row that demands unilateral control and core stability. The movement starts with a hip‑hinged stance, one dumbbell rows while the opposite weight stays on the floor, mimicking a deadlift’s setup but focusing...
How to Run & Crew Your First 100K
Ellie Baxter completed her first ultra‑trail challenge, the 62‑mile, 11,000‑foot Gorge Waterfalls 100K, guided by pro runner Kat Edwards Anderson and crew chief Jason Anderson. The discussion covers everything from nutrition and hydration to aid‑station logistics and mental support. Kat...
Gastrointestinal Tolerance to a Standardized Milk-Based Hydration Strategy Is Similar Across Exercise Modalities
A randomized crossover trial compared gastrointestinal (GI) tolerance of low‑fat, lactose‑free A2 milk during treadmill running and stationary cycling, matching intensity, duration, and fluid volume. Overall GI symptom burden was statistically equivalent between the two modalities, despite cycling showing higher...
How Much Time Should Runners Actually Spend Stretching?
The piece outlines how much stretching runners should do based on specific goals, recommending dynamic warm‑ups before runs and static cool‑downs after. For pain relief, it suggests 2–3 daily sessions; for expanding range of motion, 30–60 minutes per week; and...
3 Things No One Told Me About Running a Half Marathon That All First-Timers Should Know
Health editor Monique LeBrun recounts her first half‑marathon experience at the Bethlehem Running Festival in 2025. She highlights three unexpected factors—energetic crowd support, the impact of hill training for an 800‑foot climb, and the payoff of a disciplined training plan...
5 Lunch Break Brick Workouts For Time-Crunched Triathletes
The article presents five 30‑minute “brick” workouts that triathletes can fit into a lunch break, pairing two disciplines such as cycling, running, rowing or bodyweight strength. Each session follows a warm‑up, three high‑intensity interval sets and a cool‑down, using RPE‑based...
How Women Can Prevent Injury While Weightlifting In Their 40s & Beyond
Dr. Stephanie Estima outlines injury‑prevention tactics for women entering perimenopause who are adding weight training to their routines. She explains that hormonal shifts raise ACL and shoulder injury risk, making proper technique essential. Her roadmap emphasizes muscle‑specific warm‑ups, a four‑second...
Mastering the X-Frame: A Beginner’s Guide to Diagonal Stability and the Bird Dog Row
The article introduces the “X‑Frame” concept, emphasizing diagonal tension through the posterior oblique sling (POS) as the foundation of true athletic stability. It explains how the POS links opposite lats and glutes via the thoracolumbar fascia, creating an X‑shaped support...
UCI Sports Nutrition Project: Nutrition in Road Cycling
The UCI Sports Nutrition Project paper delivers the most comprehensive review of race nutrition for professional road cycling. It highlights that modern races start at higher intensities, causing earlier glycogen depletion and a greater reliance on exogenous carbohydrates. Energy expenditure...
Home Shed Gym 5/3/1 - Focusing on the Iron
A home‑gym enthusiast posted a hybrid workout that blends Jim Wendler’s 5/3/1 strength protocol with Easy Strength/ES4FL conditioning. The session begins with a 10‑minute EMOM of 24 kg kettlebell swings, followed by a 2.6‑mile fasted weighted‑vest walk, then a traditional 5/3/1...
I'm Getting Ripped
TurboGainz reports a 3,200‑calorie intake with 7.5 hours of sleep but notes a noticeable drop in energy and set performance during a Wednesday upper‑body workout. Pull‑up reps fell from 11‑6‑5‑4, overhead press weight increased yet reps dropped, and the author suspects...
Raven78's on the Set of the Living Dead
Over two consecutive days, the author logged a series of strength‑training and Brazilian Jiu‑Jitsu sessions that combined kettlebell swings, progressive deadlifts, pull‑ups, and heavy carries with technical grappling work. The strength workouts increased load to 100 kg deadlifts and added belt...
Work Out in Bed With These Exercises
Sports‑medicine specialist Dr. Michael Dakkak outlines eight low‑impact bed exercises designed for patients recovering from surgery or limited mobility. The routine starts with basic glute squeezes and progresses to supine dumbbell pullovers, allowing gradual strength and flexibility gains. Each movement...
CoQ10 Boosts Exercise Performance, Recovery: Thailand Crossover Study
Researchers at Mahidol University conducted a crossover trial in Thailand examining post‑workout supplementation with 300 mg CoQ10, a lemon‑flavored Gatorade, or placebo in normal‑weight and overweight men aged 18‑30. The study found that CoQ10 significantly increased resistance‑exercise volume and reduced urinary...
Ultrahuman Launched the First Smart Ring Integration for Expert-Led Workouts
Ultrahuman has partnered with Les Mills to embed the PowerPlug feature into its smart‑ring ecosystem. The integration draws on data from the Ultrahuman Ring Air and Ring Pro—sleep, recovery score, HRV, temperature and menstrual cycle—to recommend two to three on‑demand workout...
Your Aerobic System Isn’t Broken
The article debunks "Aerobic deficiency syndrome" (ADS) as a marketing invention lacking any peer‑reviewed scientific basis. It critiques Phil Maffetone’s MAF method, showing that the 180‑minus‑age heart‑rate formula is not physiologically validated and can mislead athletes. The piece then outlines...
The Best Mobility Exercises to Improve Your Range of Motion and Help Nix Aches and Pains
The article outlines a ten‑move mobility routine designed to boost range of motion, joint health, and overall strength. Physical‑therapy experts Amy Hutson, Winnie Yu, and India McPeak explain how dynamic mobility work differs from static stretching and can be performed...
Dick’s Sporting Goods Tries Out AI-Powered Coaches From Adobe
Dick’s Sporting Goods has partnered with Adobe to embed AI‑powered “digital coaches” into its mobile app, offering sport‑specific training tips and personalized product recommendations. The rollout leverages Adobe Brand Concierge, while Adobe Experience Platform will unify shopper data across the...
How to Ride Strong Over 50: Expert Tips for Cyclists in Their 50s, 60s, and Beyond
Bicycling’s "How to Ride Strong at 50+" program compiles advice from nine seasoned cyclists, coaches, and dietitians on staying fit, injury‑free, and motivated beyond age fifty. The article shares real‑world stories—from a 74‑year‑old logging 400 hours on Strava to a stroke...
HYROX Women’s World Record Holder Is a Sub-3 Marathoner
Australian athlete Joanna Wietrzyk shattered her own HYROX women’s world record in Warsaw, finishing the eight‑kilometre run and eight high‑intensity stations in 54:25, well under the elite benchmark of 75 minutes. The 22‑year‑old also became a sub‑3‑hour marathoner, posting a...
Joe DeFranco Shares a Brutal Grip Test That Builds Real Strength in Under a Minute
Joe DeFranco, the renowned strength coach behind DeFranco’s Gym, posted a one‑minute upper‑back and grip challenge on Instagram. The test combines a smith‑machine bar, a bench, and a yoga block, requiring athletes to hold the bar while keeping the block...