You'd have had to have been living under a rock not to have heard of Krissy Cela, one of the most globally renowned personal trainers and fitness entrepreneurs.

The Albanian-born, LA-based entrepreneur first launched her career while studying law in London, sharing gym content online that quickly amassed an engaged and loyal following thanks to her gimmick-free, reliable approach.

Following her online success, Cela launched her first business, EvolveYou, a global fitness platform with one simple aim: to encourage more women to take up strength training and build their confidence in the weights section.

In 2020, she went one step further, launching her now multi-million-pound activewear brand, Oner Active and appointing Zach Duane, the former CEO of Victoria Beckham, to help steer the business. The performance-led brand's ethos is simple: to create workout kit that performs as well during serious training sessions as it does throughout everyday life - think functional, minimal pieces designed with both lifting and looking good in mind.

And since then, both brands have gone from strength to strength: 2025 figures show Oner reported £80.8 million in annual sales, plus a £8.4 million profit for 2024, doubling revenue compared to the previous year.

Cela's aim is simple: to make strength training more accessible, particularly for women navigating confidence, consistency, and long-term health goals. Her school programme, Project Power, sees Cela and team head into schools and demystify weights to young girls; she's adamant to reframe exercise as something empowering rather than punishing.

What makes Cela unique is her unwavering passion for strength training and desire to spread the magic far and wide. Strength training has changed her life, and she's built an entire business empire around sharing that with you. EvolveYou shares plans to make lifting less intimidating; Oner sells clothes that make you feel empowered while doing so; and Project Power gives the next generation the tools to move their bodies without fear.

Below, Cela shares her first Marie Claire Masters piece, centred on why, exactly, strength training is so pivotal in your 30's, 40's, 50's and beyond. She knows first-hand that it should be a non-negotiable in your workout routine, and breaks down how the workout is about far more than just aesthetics; rather, the key to mental strength, hormonal health, and metabolic resilience. Because building muscle is one of the most powerful long-term investments you can make in your body.

Why you should make strength training a part of your weekly workout rotation, according to Krissy Cela

I first discovered strength training while studying law at university, and I immediately fell in love with the empowering feeling that it gave me. I loved it so much that I went on to obtain a Personal Training qualification so I could help more women feel the way that I feel.

Strength training has always represented a determined, goal-oriented mindset and unwavering work ethic; it can also play such a pivotal role in building confidence, plus help to balance/reset your nervous system and clear your mind, all while helping your body be the best it can be. The power of strength training never ceases to amaze me.

Strength training has always made me feel stronger, not just physically but mentally as well. After having my son, being in the gym helped me to regain a sense of routine and to reconnect with myself. Seeing what my body is capable of achieving has always given me confidence, whether that’s in the gym or anywhere else.

Training to enhance both body and mind

I’ve always believed that every woman should strength train to enhance their physical and mental well-being - it’s about building strong bodies and even stronger minds. This is why I started both EvolveYou and Oner Active: to enable and empower as many women as I can to move their bodies.

Strength training especially important for women. When we're young, strength training helps us build a strong foundation by increasing muscle mass, improving bone density, boosting confidence and creating healthy habits that support us for years to come. As we age, strength training becomes even more important because we naturally begin to lose muscle and bone density, particularly during and after menopause. By continuing to strength train, we can maintain our independence, support our metabolism, reduce the risk of injury and osteoporosis, and stay strong enough to do the things we love.

It’s imperative that we encourage young girls to create healthy habits as early on as possible, which is why we introduced our schools initiative, Project Power, in 2023. We know there are so many factors leading to young girls disengaging with physical activity, including body image and puberty, so our mission really is to transform the way that young girls perceive it and empower them to want to move their bodies.

Project Power aims to introduce strength training to young girls by visiting schools nationwide and hosting women-led, women-only workshops with young girls to educate them about movement, strength training and confidence. We also recognise that the cost of activewear can be a barrier to entry for a lot of girls and their families, so at each of these workshops, we provide the girls with kits of free suitable activewear (a sports bra, T-shirt and leggings), which will support them as they grow. To date, we’ve hosted over 4,500 workshop participants and gifted our activewear kits to over 18,000 teenage girls.

Feeling empowered > fear of getting “bulky”

The biggest myth about strength training is the trope that women who lift weights are bulky and ‘masculine’. Nonsense. A woman who lifts is strong, and while strength looks different for every body, strength is undeniably and universally beautiful.

Thankfully, I think people are starting to move away from this narrative. While historically, women were told that strength training and lifting heavy was reserved for bodybuilders and that low-intensity movement and cardio were more effective ways of maintaining a ‘feminine’ figure, social media has given us clear, tangible examples of the real impact and results that strength training can have on the body.

One of the most powerful things about strength training is that it shifts your focus from how your body looks to what it can do. As you progress in your training, you start to appreciate your body for its strength, resilience, and capability rather than just its appearance.

Moving your body should never be about shrinking yourself. It’s about feeling stronger in who you are and what you’re capable of, whatever that may look like.

If you feel nervous walking into the weights section, know that your first time in the weights section can be terrifying. That said, doing anything for the first time can feel intimidating, and as corny as it might sound, the key really is remembering that you’ve done the hardest part - showing up for yourself. Gym-timidation and nervousness are so real, especially for women.

Moving your body in a way that works for you

I’m a believer in moving your body in a way that fits your lifestyle and is something you can stay consistent with. That said, for women looking to build strength and see noticeable benefits, I’d recommend aiming for around three strength training sessions per week.

Combined with a balanced, nutritious diet, three sessions can be enough to improve strength, increase muscle mass, boost energy levels, and support overall health. Consistency is far more important than doing the perfect workout plan, so finding a routine that you genuinely enjoy and can maintain long-term is key. I personally have really been enjoying mixing low-intensity movement with my strength training program, and I feel the most confident I've ever felt.

Mastering a handful of fundamental strength-training exercises can provide a strong foundation for lifelong fitness and overall well-being. Squats, deadlifts, lunges, rows, push-ups, and core stability movements help develop strength, balance and stability while supporting healthy bones and making everyday activities easier.

Getting started - wherever you currently are

There is no fitness level you need to reach before you begin. Strength training is for everyone, and every single person in the gym started somewhere. Don’t put pressure on yourself to walk into the gym and lift the weight you’re seeing other people lifting on Instagram or TikTok; it’s your own journey, and progress looks different for everyone.

Focus on building confidence, proper form and technique and remembering to celebrate the small wins along the way. Starting at the lower end of the weight rack and working your way up will be one of the most rewarding feelings. Continue showing up consistently and trusting the process.

Girl, pick up those weights and start lifting!

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I was in my early 20s when I first experienced the power of strength training firsthand. I was working at Women’s Health magazine and was tasked with learning to deadlift for twelve weeks at a CrossFit-style gym with a personal trainer.

I’d always been into movement, but found the concept of weights pretty terrifying before that. Most of the gyms were male-dominated spaces, and the gym plans were male-specific, too; plus, I’d grown up in a generation terrified of weight training making you “bulky” and determined to typecast muscle mass as “non-feminine.”

Thankfully, most of the stigma has shifted in recent years: numerous and extensive studies have proven time and time again how pivotal strength training is not only for muscle mass, bone density and overall wellbeing, but healthy ageing, too. One large study published in the British Journal of Sports Medicine found that people who participated in muscle-strengthening activities had a 10-17% lower risk of all-cause mortality, as well as a reduced risk of cardiovascular disease, cancer and diabetes.

Speaking from personal experience, strength training has changed my life. After a twelve-week induction in my early twenties, strength training became a non-negotiable part of my weekly routine, and I'd head to the gym at least once a week to build strength, move my body and support my mental wellbeing.

That said, in recent years, I was definitely plateauing from a lack of structure. While I enjoyed heading to the gym and moving through whichever compound lifts or mobility exercises took my fancy, I knew it wasn't the most productive approach. Plus, as a runner, I wasn't targeting the muscle groups so essential to efficient, injury-resistant running; rather, maintaining a general baseline.

So when Run Coach and Founder of female running collective PASSA, Lillie Bleasdale, offered me the chance to follow a three-month, female-specific strength training programme designed to complement my running, I jumped at the opportunity. A 2:54 marathoner herself, she founded the company with one simple aim: to support women through every stage of their running journey and to offer a holistic approach to performance.

I loved that Bleasdale had built a pretty game-changing female-only online coaching model, but also that her entire approach centres around balancing your training alongside the demands of being a woman. “We recognise that women aren’t simply smaller versions of men; factors such as menstrual cycles, pregnancy, postpartum recovery, perimenopause and menopause can all impact training, recovery and performance,” Bleasdale shares when we chat. “We also work with women navigating conditions such as endometriosis, PCOS/PMOS and adenomyosis, helping them train in a way that supports their bodies, rather than fights against them.”

Bottom line? “We want training to enhance their lives, not become another source of stress.”

So, could a more structured approach unlock performance gains that years of inconsistent gym sessions had left on the table? Over the course of three months, I worked with Bleasdale day in, day out. Below, I share my story and why I think trying your own female-focused strength training plan could be transformative for not only your running, but your general life. Don't miss our guides to the best strength training moves for runners and the best Pilates moves for runners, plus our guides to running advice for beginners, how to run a mile without stopping and how to run faster, here.

My three-month strength training journey

Getting set up

I check in with Bleasdale for the first time on a video call to discuss my goals, timeframe, and lifestyle, alongside current training load and previous injuries. The chat was informal but detailed; Bleasdale wanted to paint a full and complete picture before cracking on with programming. “The first thing we always do is look beyond race goals and understand the athlete sitting in front of us,” she shares.

For me, my aim was simple: I wanted to get strong ahead of the Boston Marathon and to gain expert insight into the best workout plan and moves to injury-proof my body and support it over both the training block and distance. That said, I also have a demanding 9-5, and knew I needed a sustainable plan that I’d be able to stick to week on week.

Bleasdale was really reassuring on this front, and told me that for most marathon runners, particularly those balancing work and life commitments, one or two high-quality sessions deliver the best balance between adaptation and recovery. “It’s enough to build meaningful strength, resilience and running economy without creating excessive fatigue that compromises key run sessions,” she explains.

At PASSA, they view strength training as part of the overall training load, rather than something that sits separately from their running - a common mistake that many runners fall for.

On the type of strength you’ll need to build for Boston specifically, Bleasdale had done her research. “The course is famous for its challenging downhills, which place huge demands on the quadriceps,” she explained to me. In training, that translated to significant amounts of quad-dominant work, progressing heavy strength-focused lifts into higher-volume, more marathon-specific endurance work as race day approached.

A typical strength session

Following our onboarding call, Bleasdale sent me some simple instructions to download and set up their dedicated strength training app, Everfit. Each week, following a weekend check-in and progress update, she’d upload my workouts: a Tuesday morning session and a Thursday morning session.

While the movements and phases varied over the course of the block, the basic structure was the same:

• The mobility and dynamic movement: Five to ten minutes designed to improve movement quality and activate key muscle groups.
• The main section of the workout: Which centred around one primary compound lift. “This was the ‘hero lift’ of the session and typically involved a squat, deadlift, leg press or another large movement pattern that allowed us to build meaningful strength,” shares Bleasdale. (She often paired these with core exercises to maximise efficiency, too).
• The accessory work: Usually organised into supersets or tri sets. “This is where much of the running-specific work took place,” she explains. “We incorporated unilateral lower body exercises, calf strengthening, rotational and anti-rotation core work, balance exercises and plyometric drills.”

She explained to me that there isn’t one “magic” exercise for strength improvement or injury prevention; rather, it's the benefit of a balanced programme. “For runners, we want to ensure six key movement patterns are consistently represented: a squat, a lunge, a hinge, a calf strengthening exercise, a core exercise and a balance-based exercise,” she shares. Throughout my programme, this looked like heavy squats and deadlifts for overall strength, split squats and Bulgarian split squats for unilateral control, calf raises for lower leg resilience, Pallof presses and side planks for core stability, and plyometric exercises such as pogo jumps, box jumps and broad jumps to improve force production and tissue resilience.

The overall goal was simple - every exercise needed a purpose, and every session needed to contribute towards making me a stronger, more resilient marathon runner.

How does a female-specific strength training journey differ?

Good question. As Bleasdale explains, “Female-specific coaching isn’t about creating a completely different exercise list for women - rather, about understanding the individual woman in front of you and building a programme that reflects her physiology, circumstances and goals.”

At PASSA, every plan factors in a woman’s menstrual health, hormonal changes, previous pregnancies, medical conditions, injury history, lifestyle demands, stress levels and recovery capacity. For the first time in my life, a coach asked me about my menstrual health and health conditions - something simple, but often overlooked. Bleasdale then paid attention to how consistent strength training could support my PCOS/PMOS management and checked in on my symptoms over the course of the programme.

My strength training journey: Phase one

The training block had three distinct phases, with the first five weeks focused on building maximum strength through heavy compound lifts such as front squats, trap bar deadlifts and deadlift variations. Alongside that, a big focus was on getting me comfortable with the gym equipment. As Bleasdale put it, I had a solid strength-training background and the foundations were already there, but I did lack confidence and a structured strength training routine.

Each workout, I’d film my movements and send them to Bleasdale for review. She’d then send detailed feedback, gradually challenging some of the limits I was subconsciously holding. “Week after week, she realised she was capable of lifting significantly more than she thought,” Bleasdale shares.

One of the most rewarding aspects of the block, for both Bleasdale as a coach and me as a client, was seeing the confidence grow. By the third week, I was moving through more complex compound moves (front foot elevated split squats, I’m looking at you) with relative ease, and felt settled into my new routine.

While the step up to two more workouts a week alongside my runs was definitely noticeable, Bleasdale was always on hand to help me organise my calendar and slot in my movement even when my week was busy, or I was travelling for work - a level of coaching that seriously encourages accountability and which I found incredibly motivating. My strength training workouts were no longer about whether I could fit them in, but when I'd be doing them.

Perhaps the biggest surprise during this first phase was how quickly the sessions stopped feeling intimidating. Walking into a weights area can feel overwhelming, particularly as a woman. But repetition builds familiarity and, in turn, confidence. My sessions felt purposeful, rather than daunting, and I noticed a shift in my mindset as much as my physical strength.

Phase two:

Come week five, and we'd entered a new phase: a six-week maintenance and hypertrophy phase where the focus shifted slightly towards running-specific resilience, unilateral strength and managing fatigue. Mixing things up kept the programme interesting and meant I looked forward to my sessions; I was challenging my body in new ways again, rather than going through the motions.

Single-leg work became more prominent in my workouts, helping to address the imbalances and weaknesses that often creep into a runner's training. I liked that these exercises felt more transferable to running itself, and demanded balance, coordination and stability with every session. Rather than simply lifting heavier weights, I was learning how to generate force efficiently and control my body under fatigue.

I was pleasantly surprised at how quickly my body adjusted to the training load; I was tired, but I felt physically fitter and like my body was recovering more easily, too. Bleasdale observed this as well: “Sessions that initially created fatigue quickly became manageable, allowing us to progress load, complexity and challenge while maintaining overall freshness.”

During this point of my training block, I ran the Reading Half Marathon as a training race, coming away with a 1:28 personal best and, perhaps more importantly, feeling stronger than I ever have before over the half marathon distance. While it's impossible to attribute this performance to any one factor, I noticed a distinct difference in how capable I was of maintaining form when fatigue set in, and I was able to kick in the later stages of the race when I’d previously faded.

My strength gains were becoming evident outside of the gym, too. Hills felt less taxing, fast sessions felt smoother, and I felt stronger even as my mileage increased. As a runner, that's the ultimate goal: not dramatic overnight changes, but the gradual accumulation of resilience that makes training feel easier and more enjoyable.

Phase three:

For the final few weeks of the training block, I entered a taper phase, prioritising mobility, movement quality, light strength work and low-level plyometrics. “This keeps the body feeling sharp while allowing fatigue to dissipate before race day,” Bleasdale explains.

Although the volume and intensity of the gym work reduced, the sessions still had a clear purpose. The focus shifted away from building fitness and towards arriving at race day feeling fresh, confident and ready to perform. Mobility drills, explosive movements and lighter strength exercises helped maintain the adaptations we'd built over the previous months without creating unnecessary fatigue.

What struck me most during this phase was how calm, confident, and excited I felt for race day. All of my hard work had led up to this point, and I felt like a different person; Bleasdale had helped me to get to race day not only feeling the physically strongest I’d ever felt, but the mentally fittest, too. The months of consistent strength work had given me tangible evidence of progress, not just in the numbers I was lifting, but in how I moved and carried myself as a runner.

Come race day, I surprised even myself, running a 3:08 marathon and feeling by far the strongest I’ve ever felt during a marathon. Bleasdale is undoubtedly to thank: her unwavering support and belief in me made me a stronger runner, athlete, and woman, too.

On the fence about trying your own female-specific strength training plan? Trust me on this one - you won’t regret it.

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I first became aware that people viewed muscular women differently during my teenage years, especially when taking photos.

Interestingly, I wasn’t even conscious of how I looked until other people started asking me questions like, “Do you get picked on because you’re muscular?” or saying things like, “Your arms look like a man’s.” It genuinely wasn’t something I thought about because when you’re training, all you care about is giving everything you’ve got in the session. Of course, as a result of hours and hours of training, muscles formed, and they served the purpose of helping me run fast.

What stood out to me was the difference in how men and women were encouraged to present themselves physically. Guys would do a quick set of press-ups before photos to make their muscles look bigger and more defined, and everyone would hype them up for it. Meanwhile, I’d be told to “relax” so my muscles looked softer and more feminine in pictures.

That stuck with me because kids and teenagers absorb what they’re told. We grow up hearing these ideas about how women are “supposed” to look in order to be attractive, soft being one of them. But as the years went on and the comments about my appearance increased, I started questioning where that mindset even comes from.

Is it that some men are intimidated by muscular women? Does strength challenge traditional ideas of masculinity, being the protector, the provider, the “strong one”? In today’s society, providing and protecting often falls more on financial stability than muscle size. So with that understanding, women should be free to have muscles or not: it has no impact on traditional roles.

For those of you who don't know me, I'm Desirèe Henry, an Olympic sprinter, elite athlete and health expert specialising in performance, wellbeing and mindset. I'm passionate about empowering women to build strength, confidence and a positive relationship with their bodies - and below, I share the many reasons you should believe that strength is sexy, sophisticated, and most of all, feminine.

Feeling pressure to make yourself “smaller"

I've felt pressure to make myself appear smaller, softer, or more traditionally feminine despite my body being built for performance, especially when I was younger.

When I’d go out with friends, I became really self-conscious about my arms, to the point where I always felt like I needed a cardigan to cover up. Looking back now, it’s sad because my body was literally built through hard work and dedication, but at the time I was worried about appearing “too much.”

As I got older, I had to stop myself and think, “Wait… you’re an athlete. Why are you hiding?”

What helped was realising that most of the comments I received from women were actually positive. Women would literally come up to me saying, “Your arms look amazing,” and although I’d smile and accept the compliment, internally it felt like I was healing a younger version of myself at the same time. Like one side of me was finally saying, “See? People do love this part of you.”

I also realised there’s something powerful about stepping out confidently in your own body.

When it comes to dating and the so-called “male gaze,” authenticity matters more than anything. If showing your arms or embracing your body filters out people who are intimidated by confident women, good. It allows you to attract people who genuinely like you as you are.

And that’s freeing. Because muscles don't make you less feminine.

Your body as part of your identity

My relationship with my body has significantly evolved from seeing it purely as a performance tool to embracing it as a source of confidence and identity.

I can laugh about it now because when I’m planning outfits, I’m actually thinking, “How can I show my arms more?” - something younger me would have cringed at the thought of.

Your body becomes part of your identity and presence. When I walk into places, arms glowing, people instantly become curious. They ask what sport I do or how I train. It becomes a conversation starter, which helps when entering spaces where I may not know anyone.

With age, I've developed a much deeper level of confidence and ownership over myself.

When you’re younger, you focus heavily on performance and results. But as I’ve gotten older, I’ve realised my body also tells a story. It reflects discipline, resilience, consistency, and years of hard work. That’s something I’m proud of now, rather than something I feel I need to downplay.

So now when I get dressed, the focus isn’t to shrink myself; it’s to embrace myself.

Being different doesn't make you less worthy

I always laugh a little when someone says, “I want to start lifting weights, but I don’t want to look masculine.”

People think that level of muscularity happens overnight. It doesn’t.

Truthfully, the level of strength and muscle I’ve built has taken years of elite-level training, consistency, discipline, recovery, nutrition, and lifestyle commitment. This is literally my profession. Most people are not accidentally waking up looking like an Olympian because they picked up some dumbbells twice a week.

As someone who also personal trains people, I’d say don’t let fear stop you from becoming stronger. Strength training improves so much more than appearance. It builds confidence, discipline, posture, energy, and overall health.

At some point you have to stand up for yourself and ask, “Do I like what I see when I look in the mirror?”

Because that’s what matters most.

Not everyone is going to find the same things attractive, and that’s okay. Being different doesn’t make you less feminine, less beautiful, or less worthy.

Also, body change is gradual. At any point in your journey, you can stop and proudly say, “I’ve reached my goal.” Results take time - that’s the beauty of progress.

I’d encourage women not to live in fear that one day they’re suddenly going to wake up looking completely different overnight. And I’d also ask, is the fear actually about how you feel about yourself? Or how you think other people might perceive you?

Misconceptions about strength training and femininity

One of the biggest misconceptions is that strength training automatically makes women unattractive or “too big.” Another is that abs are somehow masculine.

But why?

Strength training can actually enhance shape, posture, confidence, and the way you carry yourself. A lot of women’s “body goals” are actually physiques that can be built in the gym: small waist, firm glutes, toned arms, better posture.

I understand women can have very different insecurities, but I’ve never personally found muscles to negatively affect my dating life.

My goal in life is to be happily married one day, and my mindset has always been: I only need one person out of billions to truly love me for who I am. Not ten thousand. Just one.

Thinking that way removes so much pressure; I want more women to feel relieved from that pressure, too.

It allows you to live for yourself, instead of constantly trying to fit into what you think other people want. Imagine pretending to be someone else just to attract someone, then feeling like you have to maintain that forever. That sounds exhausting.

So my advice is simple: come as you are. Muscles, no muscles, sporty, quirky, feminine, strong. Just be you.

Slow but impactful change

That said, things are changing - slowly but surely. A great example is Ilona Maher, who rose to fame during the 2024 Olympics (she was also a Marie Claire UK cover star in 2025). A huge part of why people connected with her was because she openly embraced both sides of herself. Her content celebrated how physically strong she was on the rugby field while also showing her personality, humour, femininity, and confidence off the field.

She wasn’t trying to shrink herself or make herself more “palatable.” She was fully owning who she was, and people loved her for it.

More women are now seeing strength as empowering rather than something they need to hide. I also think when we see people online or even in person who are just so comfortable within themselves and so self-assured, there’s a part of us that thinks, “Wow, I want to feel like that too.”

It’s refreshing. It almost gives other women permission to be bolder and more confident within themselves too. That’s the ultimate level of self-love and acceptance.

Bottom line? Love yourself first.

Look in the mirror and hype yourself up before anyone else does or doesn’t.

There honestly should be a law that makes sure we hear that every single day, but if nobody has told you today, then let me be the first to say it: You are beautiful!

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Spring is in the air, and for some of us, this can mean only one thing: it's marathon season. Everywhere we look, people are hill-sprinting, fartleking and carb-loading their way to 26.2 glory - and as training plans draw to a close, we're all hoping we've done enough, come race day.

While no trainer will deny that putting in the hard miles is central to training for a big race, there's another, often overlooked aspect of a well-balanced program that might just make or break race day: strength training.

"Running itself is excellent for cardiovascular fitness, but it does relatively little to maintain muscle mass or strength," explains personal trainer at Ultimate Performance, Emily Schofield. "That’s why strength training is so important if you love running. It provides the stimulus your body needs to preserve muscle and build strength, which running alone simply doesn’t offer. If you want to get quicker, stronger, fitter and faster while out running, then incorporating strength training into your routine is one of the best things you can add to your training programme."

Not content to just take our word for it? The science stacks up, too. This 2024 meta-analysis, published in the journal Sports Medicine, shows strength training to be effective in improving running economy (by which we mean how efficiently you use oxygen at race pace). Further studies (such as this one, published in The Journal of Strength and Conditioning Research) also reveal that strength training for runners improves performance and reduces the risk of injury - something no runner wants to contend with, this close to the marathon.

But all strength training is not created equal when it comes to pavement pounding - so, if you're keen to focus your sessions for maximum running benefit, keep scrolling. In the meantime, we have a mine of running-related content for your perusal: check out our guides to running advice for beginners, how to run a mile without stopping and how to run faster, as well as everything you need to know about AI running coaching apps, here.

Strength training for runners is key to improving performance and reducing injury - these are the moves to try today

What is strength training for runners?

While lots in the fitness world is complicated - especially when it comes to training for a marathon (or indeed, any other run), we're pleased to inform you that strength training for runners really couldn't be simpler. Essentially, you're working to build the very muscles you'll need when you lace up those trainers, from larger global ones such as glutes and hamstrings right through to the smaller (but no less important) stabilising muscles in the feet, calves and core.

"Strength training for runners refers to specific resistance exercises designed to improve, support and strengthen the muscles and tendons used when running," explains personal trainer and running expert Emma Bord. "It is one of the most powerful tools to help you run faster, reduce the risk of injuries and make you feel strong as you increase distance and/or intensity."

What are the benefits of strength training for runners?

We've touched on some of the benefits of strength training for runners above, but let's dig into the detail.

1. It improves running performance

This is the one that's likely to appeal to you most, but it's far from the only benefit to focus on. Where once running and strength were seen as mutually exclusive, the fact is that the stronger you are, the better you will run: the end.

"There is a temptation to plan your week around short runs, long runs, and interval training to increase your running speed and stamina, but I would recommend incorporating two strength sessions a week into your regimen," advises Schofield. "Strength training can support improvements in your running by helping you sustain faster paces for longer. Stronger muscles – particularly in your legs and core - contribute to better control of your stride patterns and more consistent running mechanics, particularly when you’re tired."

2. It increases running economy

As well as improving stride and pace, strength training boosts what we term running 'economy'; that is, how efficiently our bodies work when we're running. Just like any other machine, the more efficient we are, the better.

"A stronger body uses less energy at a given pace, meaning you can run faster or longer with the same amount of effort," explains Lillie Bleasdale, founder and head coach at leading online female running coaching collective PASSA. "More power equals better efficiency, which boosts overall performance."

3. It reduces our risk of injury

The world is full of people who tell us running is bad for our joints, and while it's true that it is a high-impact activity that stresses our joints, the stronger we are, the less likely this is to be a problem.

"Running is a repetitive and high-impact activity, with each step putting force through the body," notes Bleasdale. "Known as ground reaction force, the amount of force that goes through the body when our foot hits that pavement is often too much for three times our bodyweight - and without adequate strength, that load is absorbed inefficiently. This, in turn, can lead to increased injury risk.

"Strength training helps runners to better absorb and produce force, maintain good form when fatigued, and reduce strain on joints and our more passive structures (such as tendons and ligaments). In short, we're making the body more resilient to running, and reducing our injury risk."

4. It helps preserve muscle mass

As noted previously, while running is an excellent form of exercise, alone, it won't help us to build muscle mass or strength - something that starts to decline for women in our early 30s.

"In addition, strength training helps maintain muscle," agrees Schofield. "Running alone doesn’t provide enough stimulus to preserve muscle mass, so without it, many runners find they lose strength and muscle tone over time."

6 best strength training moves for runners, according to top coaches

1. Glute bridges

What? Lie on your back with knees bent and feet hip-width apart. Press your hips and bottom up as far as you can, then hold and squeeze the glutes at the top before lowering slowly.

Why? "The glutes are one of the primary engines for running, responsible for hip extension and forward propulsion," says personal trainer Caroline Idiens. "When they are underactive, runners often compensate with the lower back or hamstrings, which can lead to injury. Activating and strengthening the glutes helps to stabilise the pelvis and improve stride power."

How long for? Three sets of 12 to 15 repetitions.

2. Romanian deadlifts

What? A classic strength training move, the Romanian deadlift is a staple in most weight regimes. To do them, stand with your shoulders back and chest lifted, holding a pair of dumbbells in front of your thighs. Keeping a slight bend in the knees, hinge at the hips and lower the weights down the front of your legs while keeping the back flat. When your chest is parallel to the floor, and you feel a stretch in the hamstrings, drive through the hips to return to standing.

Why? "The hamstrings act both to control the lower leg and help decelerate the stride when running," says Idiens. "Strengthening the hamstrings improves posterior chain power, protecting against common running injuries such as hamstring strains and knee issues. In addition, hamstring strength improves posture and supports the lower spine."

How long for? Three sets of eight to 10 repetitions.

3. Calf raises

What? Exactly what they say on the tin: stand with feet parallel, slightly apart. Slowly and with control, raise the heels off the ground, ensuring you don't roll the ankles. Slowly lower back down and repeat.

Why? "Calf raises target the lower legs, which take a lot of the impact when running," says Bord. "These exercises will help strengthen this area, supporting the Achilles tendon, which can tighten up as well as help improve running bounce and efficiency."

How long for? Three sets of 10 reps will leave you begging for mercy.

4. Split squats

What? Step one foot forward and the other back into a split stance. Lower the back knee toward the floor while keeping the chest upright and front knee tracking over the toes. Push through the front heel to return to standing.

Why? "Strong quadriceps are essential for shock absorption and knee stability when running, particularly during downhill sections or those later stages of a marathon when fatigue begins to affect your form," notes Idiens. "Split squats build unilateral strength and help correct muscle imbalances between legs."

How long for? Three sets of 10 to 12 repetitions per leg.

5. Dead bugs

What? Lie supine with your knees in tabletop and arms extended above your head. Slowly extend opposite arm and leg, keeping the lower back in contact with the floor and core engaged. Return to the centre and repeat on the other side.

Why? "Simple strengthening work helps maintain your posture and your stability, especially as you get tired," says Schofield. "A strong core allows you to hold your form more effectively, which improves efficiency and reduces the likelihood of compensatory movements that can lead to injury. Dead bugs are a great exercise for deep core control and stability."

How long for? Three sets of 12 reps (six on each side).

6. Chest press

What? Another standard strength exercise, the chest press will work the arms, chest and shoulders. Lying on the floor (or a gym bench) with knees bent and a dumbbell in each hand, lift the dumbbells above your chest and slowly release back down, concentrating on using muscle over momentum.

Why? "As counterintuitive as it might initially seem, I would also include some upper body pushing and pulling exercises, such as chest presses and rows," advises Schofield. "While they’re not directly responsible for propulsion, they contribute to overall balance and stability, which supports good running mechanics."

How long for? Three sets of 10 reps.

Shop MC UK's go-to running must-haves now:

Spring is in the air, and for some of us, this can mean only one thing: it's marathon season. Everywhere we look, people are hill-sprinting, fartleking and carb-loading their way to 26.2 glory - and as training plans draw to a close, we're all hoping we've done enough, come race day.

While no trainer will deny that putting in the hard miles is central to training for a big race, there's another, often overlooked aspect of a well-balanced program that might just make or break race day: strength training.

"Running itself is excellent for cardiovascular fitness, but it does relatively little to maintain muscle mass or strength," explains personal trainer at Ultimate Performance, Emily Schofield. "That’s why strength training is so important if you love running. It provides the stimulus your body needs to preserve muscle and build strength, which running alone simply doesn’t offer. If you want to get quicker, stronger, fitter and faster while out running, then incorporating strength training into your routine is one of the best things you can add to your training programme."

Not content to just take our word for it? The science stacks up, too. This 2024 meta-analysis, published in the journal Sports Medicine, shows strength training to be effective in improving running economy (by which we mean how efficiently you use oxygen at race pace). Further studies (such as this one, published in The Journal of Strength and Conditioning Research) also reveal that strength training for runners improves performance and reduces the risk of injury - something no runner wants to contend with, this close to the marathon.

But all strength training is not created equal when it comes to pavement pounding - so, if you're keen to focus your sessions for maximum running benefit, keep scrolling. In the meantime, we have a mine of running-related content for your perusal: check out our guides to running advice for beginners, how to run a mile without stopping and how to run faster, as well as everything you need to know about AI running coaching apps, here.

Strength training for runners is key to improving performance and reducing injury - these are the moves to try today

What is strength training for runners?

While lots in the fitness world is complicated - especially when it comes to training for a marathon (or indeed, any other run), we're pleased to inform you that strength training for runners really couldn't be simpler. Essentially, you're working to build the very muscles you'll need when you lace up those trainers, from larger global ones such as glutes and hamstrings right through to the smaller (but no less important) stabilising muscles in the feet, calves and core.

"Strength training for runners refers to specific resistance exercises designed to improve, support and strengthen the muscles and tendons used when running," explains personal trainer and running expert Emma Bord. "It is one of the most powerful tools to help you run faster, reduce the risk of injuries and make you feel strong as you increase distance and/or intensity."

What are the benefits of strength training for runners?

We've touched on some of the benefits of strength training for runners above, but let's dig into the detail.

1. It improves running performance

This is the one that's likely to appeal to you most, but it's far from the only benefit to focus on. Where once running and strength were seen as mutually exclusive, the fact is that the stronger you are, the better you will run: the end.

"There is a temptation to plan your week around short runs, long runs, and interval training to increase your running speed and stamina, but I would recommend incorporating two strength sessions a week into your regimen," advises Schofield. "Strength training can support improvements in your running by helping you sustain faster paces for longer. Stronger muscles – particularly in your legs and core - contribute to better control of your stride patterns and more consistent running mechanics, particularly when you’re tired."

2. It increases running economy

As well as improving stride and pace, strength training boosts what we term running 'economy'; that is, how efficiently our bodies work when we're running. Just like any other machine, the more efficient we are, the better.

"A stronger body uses less energy at a given pace, meaning you can run faster or longer with the same amount of effort," explains Lillie Bleasdale, founder and head coach at leading online female running coaching collective PASSA. "More power equals better efficiency, which boosts overall performance."

3. It reduces our risk of injury

The world is full of people who tell us running is bad for our joints, and while it's true that it is a high-impact activity that stresses our joints, the stronger we are, the less likely this is to be a problem.

"Running is a repetitive and high-impact activity, with each step putting force through the body," notes Bleasdale. "Known as ground reaction force, the amount of force that goes through the body when our foot hits that pavement is often too much for three times our bodyweight - and without adequate strength, that load is absorbed inefficiently. This, in turn, can lead to increased injury risk.

"Strength training helps runners to better absorb and produce force, maintain good form when fatigued, and reduce strain on joints and our more passive structures (such as tendons and ligaments). In short, we're making the body more resilient to running, and reducing our injury risk."

4. It helps preserve muscle mass

As noted previously, while running is an excellent form of exercise, alone, it won't help us to build muscle mass or strength - something that starts to decline for women in our early 30s.

"In addition, strength training helps maintain muscle," agrees Schofield. "Running alone doesn’t provide enough stimulus to preserve muscle mass, so without it, many runners find they lose strength and muscle tone over time."

6 best strength training moves for runners, according to top coaches

1. Glute bridges

What? Lie on your back with knees bent and feet hip-width apart. Press your hips and bottom up as far as you can, then hold and squeeze the glutes at the top before lowering slowly.

Why? "The glutes are one of the primary engines for running, responsible for hip extension and forward propulsion," says personal trainer Caroline Idiens. "When they are underactive, runners often compensate with the lower back or hamstrings, which can lead to injury. Activating and strengthening the glutes helps to stabilise the pelvis and improve stride power."

How long for? Three sets of 12 to 15 repetitions.

2. Romanian deadlifts

What? A classic strength training move, the Romanian deadlift is a staple in most weight regimes. To do them, stand with your shoulders back and chest lifted, holding a pair of dumbbells in front of your thighs. Keeping a slight bend in the knees, hinge at the hips and lower the weights down the front of your legs while keeping the back flat. When your chest is parallel to the floor, and you feel a stretch in the hamstrings, drive through the hips to return to standing.

Why? "The hamstrings act both to control the lower leg and help decelerate the stride when running," says Idiens. "Strengthening the hamstrings improves posterior chain power, protecting against common running injuries such as hamstring strains and knee issues. In addition, hamstring strength improves posture and supports the lower spine."

How long for? Three sets of eight to 10 repetitions.

3. Calf raises

What? Exactly what they say on the tin: stand with feet parallel, slightly apart. Slowly and with control, raise the heels off the ground, ensuring you don't roll the ankles. Slowly lower back down and repeat.

Why? "Calf raises target the lower legs, which take a lot of the impact when running," says Bord. "These exercises will help strengthen this area, supporting the Achilles tendon, which can tighten up as well as help improve running bounce and efficiency."

How long for? Three sets of 10 reps will leave you begging for mercy.

4. Split squats

What? Step one foot forward and the other back into a split stance. Lower the back knee toward the floor while keeping the chest upright and front knee tracking over the toes. Push through the front heel to return to standing.

Why? "Strong quadriceps are essential for shock absorption and knee stability when running, particularly during downhill sections or those later stages of a marathon when fatigue begins to affect your form," notes Idiens. "Split squats build unilateral strength and help correct muscle imbalances between legs."

How long for? Three sets of 10 to 12 repetitions per leg.

5. Dead bugs

What? Lie supine with your knees in tabletop and arms extended above your head. Slowly extend opposite arm and leg, keeping the lower back in contact with the floor and core engaged. Return to the centre and repeat on the other side.

Why? "Simple strengthening work helps maintain your posture and your stability, especially as you get tired," says Schofield. "A strong core allows you to hold your form more effectively, which improves efficiency and reduces the likelihood of compensatory movements that can lead to injury. Dead bugs are a great exercise for deep core control and stability."

How long for? Three sets of 12 reps (six on each side).

6. Chest press

What? Another standard strength exercise, the chest press will work the arms, chest and shoulders. Lying on the floor (or a gym bench) with knees bent and a dumbbell in each hand, lift the dumbbells above your chest and slowly release back down, concentrating on using muscle over momentum.

Why? "As counterintuitive as it might initially seem, I would also include some upper body pushing and pulling exercises, such as chest presses and rows," advises Schofield. "While they’re not directly responsible for propulsion, they contribute to overall balance and stability, which supports good running mechanics."

How long for? Three sets of 10 reps.

Shop MC UK's go-to running must-haves now:

"Do you think you'll have children soon?" is a question I became all too familiar with as I prepare for my wedding and simultaneously turn 30. As I get older, the narrative that women are fed from a young age about ageing suggests our lives, and bodies, follow a swift downward arc has only got louder. That there is a peak, and that everything after it is a gentle decline into limitation.

For Poorna Bell, that narrative has never quite held. Now 45, the author and journalist is stronger, more mobile and more physically capable than she has ever been - a reality that directly contradicts everything she once believed about getting older.

Her journey to this point hasn’t been linear. Bell has spoken openly about navigating the profound loss of her husband in 2015, and the ways in which that reshaped her life. In the years since, movement has become something far more meaningful than aesthetics or routine for her. Instead, it’s become a space for rebuilding, for curiosity, and for reclaiming her power.

Through powerlifting and Brazilian jiu-jitsu, something she tells me has a "massive impact" on how she feels as a woman, Bell has not only transformed how she trains, but how she moves through the world. Her approach to fitness - grounded in joy, resilience and self-trust - feeds directly into the themes of her latest book, She Wanted More, which explores what it means for women to expand their lives, rather than shrink them.

Below, Bell shares a refreshing take on how stepping into her forties has redefined what strength looks like, and why it’s never too late to begin again.

Whilst you're here, you might want to check out our guides to the best strength training exercises and how to start lifting weights as a beginner. We also have a wealth of information for you to digest: the benefits of a strong core, the most effective core exercises, the best transverse ab moves, and the best core workouts for the gym, for starters.

“I am stronger and more mobile than I've ever been at 45” - Poorna Bell

Bell is quick to point out just how much of what we believe about ageing is inherited, rather than experienced.

“Everything that I was told about turning 40 and getting older - before I entered it as a decade - was that life would get worse in a number of ways, and one of those was physically,” she says. “That your back would just ache for no reason, and that frailty was your default.”

The reality, she found, was entirely different. “Upon entering my 40s, I discovered that this isn't the case. I am stronger and more mobile than I have ever been at 45, and every year I am surprised that my body can keep going, which only goes to show how entrenched that anti-ageing narrative is.”

Becoming stronger as we age takes work, of course. Bell acknowledges that elite athletic performance has its limits and that recovery can shift with age. But what she rejects is the idea that growth, curiosity or physical capability has an expiry date.

“Although there is absolutely something to be said for an athletic peak if we're talking about competitive sport at an elite level, and recovery times are easier when you're younger, that doesn't mean you can't still try new things or learn a new skill,” she says. “I'm still shocked, for instance, that I learned how to do backwards and forward rolls in my forties.”

And she’s right to question it. Research consistently shows that strength is one of the most trainable physical qualities at any age, with studies finding that women can continue to build muscle and improve mobility well into midlife and beyond - particularly through resistance training.

There's a lot to be said for taking up strength training later in life, too. Research (such as this 2012 study, published in the Journal of Ageing Research) clearly shows that physical activity contributes to increased life expectancy.

Poorna Bell’s top ways to redefine your strength in your forties

1. Embrace being a beginner again

Starting something new in adulthood requires a particular kind of humility - something Bell has had to lean into through both powerlifting and Brazilian jiu-jitsu.

“They've shown me that I am capable of learning something new at any age, but most importantly, they are humbling because they require you to be okay with not being very good at something, at the beginning,” she says. “And they teach you to stick with it and to be patient.”

Brazilian jiu-jitsu, in particular, forces you to sit with discomfort. “In BJJ, no one is good at the beginning, and everyone wonders if their brain is melting because there is so much they don't know from the moves to the terminology,” she explains. But that’s where the shift happens.

“People are kind, and patient, and they will show you how to do things, and over time, you build something and can see that you can learn new things, you can get better if you apply yourself, and that is such a powerful lesson in life.”

For Bell, it's not just about skill, either, but about confidence. “Both sports combined also make a massive impact in terms of how I feel as a woman moving around in this world, which often feels unsafe for women, and makes me feel more confident.”

2. Find movement that feels like joy - not punishment

For Bell, the biggest shift has been moving away from aesthetic-driven fitness towards something far more instinctive.

“Ironically, the thing that scared me the most is the thing that gives me most joy,” she says, reflecting on martial arts. “I love weightlifting, but martial arts reconnected me with my inner child, and a part of myself that I had forgotten, really.”

She continues: “A lot of it is rolling around on a mat, trying moves out with friends and training partners (and then laughing when it goes horribly wrong), and I almost never regret a class.”

That, she says, is the marker of happiness in movement. “To me, joyful movement is when I'm doing something that isn't connected at all to weight loss or aesthetics - when I'm focusing on what I want to do or achieve, and the community that exists in both sports are also a huge part of that.”

And crucially, it’s rooted in self-compassion. “Of course, there are days when I don't want to train, or I'm tired, but I don't punish myself,” she adds. “I do the session (because I think consistency is important), but I also know that occasionally I might give myself a day off, or make myself a nice dinner afterwards.”

3. Question the spaces you’ve been taught to avoid

Strength, for Bell, is as much about mindset as it is about movement - particularly when it comes to the spaces women feel excluded from.

“It has shown me that if we feel like we can't enter certain spaces, or do certain things - physical abilities notwithstanding - then that belief usually came from some arbitrary, random source, usually designed to keep women oppressed and small,” she says.

Weightlifting is one example. “When you think about it, why is it more acceptable for men to lift weights than it is for women? Why is it okay for men to gain muscle but not women?”

Her answer is simple: those rules are meant to be challenged. “When you think that getting stronger literally allows you to do more stuff physically and will protect you from breaking your bones as you get older, why would you not want that for yourself?”

She continues: “It was the same for martial arts. I do freestyle wrestling, and it's very unusual for women to take this up in their forties, even less so as a South Asian woman, where it's not widely acceptable for us to do combat sports,” she says.

“Sure, I might not see women who look like me in this space, but that doesn't mean I shouldn't occupy it. I should be able to step into any space and feel it's mine because I say so.”

4. Redefine what “wanting more” really means

At the heart of Bell’s philosophy is a rejection of the idea that fitness should be about shrinking yourself.

“I was hugely inspired by interviewing older women around their relationship with training and fitness, especially the ones who weren't pro athletes and yet were doing things like weight lifting in their 60s, pole vaulting in their 70s,” she says. “It blew my mind and showed me that everything I thought was wrong.”

What she found, time and again, was that movement wasn’t about aesthetics - it was about something deeper. “When I ran a survey for the book, the biggest ways women said they liked to decompress were to do some form of physical movement,” she explains.

“And so it is really important to women because it usually involves bigger things like realising you are a priority - not just everyone you're taking care of - and maintaining the boundary of that.”

It’s a perspective shift that underpins everything. “For our whole lives we've been told that exercise is first and foremost about aesthetics and weight, and it's just not true,” she says. “That ideology damages so many of us, creates such a toxic relationship with our bodies.”

Instead, she offers a different definition. “I think wanting more has to include wanting more compassion for yourself, more bravery, more joy.”

Shop our MC-UK approved toolkit to building strength now:

For years, the wellness conversation has been dominated by step counts, sleep scores and gut health indicators. But as our understanding of longevity evolves, experts are increasingly shifting their focus towards something far simpler: strength.

How strong you are may say more about your future health than how many supplements you take or how often you meditate. In particular, scientists have been paying close attention to one surprisingly powerful measure: grip strength.

Known clinically as hand grip strength (HGS), the grip test measures how firmly you can squeeze a handheld device called a dynamometer. At first glance, it may seem basic. Yet decades of research suggest it offers a remarkably accurate snapshot of how well your body is ageing.

Large-scale studies, including research published in The Lancet and the British Medical Journal, have found strong links between grip strength and life expectancy, cardiovascular health, disability risk and overall mortality. One landmark study, which tracked over 140,000 adults worldwide, concluded that grip strength was a stronger predictor of death than blood pressure in some populations.

Meanwhile, research into sarcopenia - the age-related loss of muscle mass - consistently shows that lower muscular strength is associated with frailty, fractures, cognitive decline and chronic disease. In other words, declining strength isn’t just about feeling weaker. It reflects what’s happening beneath the surface.

So why has this simple test become one of the most talked-about markers in longevity medicine - and what can it really tell you about your future health?

You likely wouldn't be here if you weren't interested in living a long and healthy life. Keen to learn more? Read our guide on how to hack your longevity at home. Do scroll through our guides to the best longevity workouts and blue zone living, while you're at it.

This Simple Strength Test Could Be An Indicator Of How Long You're Going To Live. Yes, Really.

So, what is ‘The Grip Test’?

A grip test is a quick, non-invasive assessment of hand and forearm strength using a device called a dynamometer.

“A grip test, or hand grip strength, is a simple assessment that measures the strength of the hand and forearm muscles,” explains Dr Angela Rai, GP and longevity expert at The London General Practice. “Based on research, it has been adopted as an indicator of overall health.”

You squeeze the device as firmly as possible for a few seconds, usually with each hand. The reading is recorded in kilograms and compared against age- and sex-specific averages.

While it measures hand strength directly, experts say it acts as a proxy for total-body strength. “There is an association with grip strength and the strength of other muscles in the body,” says Dr Rai. “It’s considered a useful biomarker for current health status as well as future outcomes.”

Today, grip testing is used in hospitals, GP practices, sports medicine clinics and longevity centres worldwide.

How to successfully perform a grip test

You’ll most often find grip tests in clinical settings, gyms or health assessments, and clinicians usually use a device called a dynamometer. You can also buy affordable dynamometers online if you want a precise measure at home, but you don’t need one to get a rough sense of your grip strength. A simple tennis ball, stress ball or even a rolled-up sock can be used to estimate how strong your hands feel compared with how they normally perform.

To do the test with a dynamometer:

• Sit or stand upright with your arm by your side
• Bend your elbow at roughly 90 degrees
• Hold the device comfortably in your hand
• Squeeze as hard as you can for three to five seconds
• Repeat two or three times on each hand and take the best score

If you’re using a ball or similar object, focus on how firmly and comfortably you can squeeze it and whether you feel a big difference between your dominant and non-dominant hand. This won’t give you a numeric score, but it can still indicate changes in strength over time.

For reliable results, avoid testing when you’re injured, extremely fatigued or unwell. With a dynamometer, your score can be compared to reference ranges for your age and sex - there’s no universal “perfect” number, but consistently low results may suggest reduced muscle strength and functional reserve, which is why clinicians pay attention to this simple measure.

What does the science say?

The reason grip strength has gained so much attention is simple: it works.

“Grip strength is a surprisingly powerful and clinically meaningful marker of overall health and longevity,” says Dr Suzanne Wylie, GP and medical adviser for IQdoctor. “It is consistently associated with cardiovascular disease, frailty, loss of independence and even all-cause mortality.”

Studies show that people with stronger grip strength tend to live longer, experience fewer falls, and maintain better mobility and cognition as they age. Ada Ooi, Integrative Chinese Medicine clinician and founder of 001 London, explains why: “Physical strength is one of the most reliable external markers of internal health. It reflects how well multiple systems are functioning together - muscles, nervous system, hormones, metabolism and cellular energy production.”

Grip strength requires coordination between the brain, nerves, muscles and circulation. If any of these systems are compromised - through inflammation, nutrient deficiencies, hormonal changes or insulin resistance - strength often declines. “While it appears to measure just the hand, grip strength actually provides a snapshot of whole-body vitality,” Ooi says.

Dr Wylie adds that muscle tissue plays a crucial metabolic role. “Reduced muscle mass and strength are associated with poorer glucose control, higher inflammation and reduced physical activity, all of which contribute to heart disease, stroke and certain cancers.”

Importantly, researchers now view grip strength as a marker of “biological age” - how well your body is functioning - rather than simply how many birthdays you’ve had.

How you improve your strength, according to a medical professional

The good news? Unlike many risk factors, strength is highly modifiable.

“Loss of strength isn’t inevitable with age,” says Ooi. “With appropriate resistance training, nutrition, stress regulation and targeted supplementation, we can often reverse decline.”

Dr Wylie agrees. “Resistance training, adequate protein intake and regular weight-bearing activity can all improve strength, even in older adults.”

Experts recommend focusing on:

1. Resistance training

Aim for two to three strength sessions per week using weights, resistance bands or bodyweight exercises. Prioritise compound movements like squats, rows, presses and deadlifts.

Check out the best strength training workouts, as chosen by a personal trainer. You can also explore our guides to the best strength training exercises and how to start lifting weights as a beginner.

2. Daily movement

Staying active outside the gym matters. Walking, carrying shopping, climbing stairs and gardening all contribute to functional strength.

3. Protein intake

Muscle maintenance depends on sufficient protein. Most adults benefit from around 1 to 1.2g per kilogram of bodyweight daily, increasing slightly with age or activity.

4. Sleep and stress management

Chronic stress and poor sleep impair muscle recovery and hormonal balance. Prioritising rest is essential for long-term resilience.

5. Grip-specific training

While overall strength matters most, exercises like farmer’s carries, dead hangs, deadlifts and squeezing stress balls can improve hand strength directly.

“Grip strength acts as an early warning system,” says Ooi. “It gives us a window to intervene before more serious health issues develop.”

Keen to start strength training? Shop our MC-approved essentials

As a Health and Fitness Writer, I'm always on the hunt for fun new ways to work out; preferably ones that fit quickly and easily into my hectic life, don't involve spending any money and are high on progressive overload (this one's key: more on this below).

This being said, I've overlooked a brutally effective piece of kit in my quest so far: the kettlebell. Yes, reader - I've never worked out with a kettlebell. Back in my gym-going days, I swerved them on the daily, and since switching to home workouts (thanks, 2020), I've just never really given them much thought.

But it's clear I've been sleeping on the wrong trend.

Research (like this 2024 review, published in the journal Cureus) shows that kettlebell training is effective in enhancing strength, power, endurance, explosive power, and postural coordination - not bad, for a simple piece of equipment, right?

Additionally, further studies (such as this 2024 study, from the American Physiological Society) show that kettlebell training can help reduce inflammation in the body, while also improving grip strength - two vital markers of longevity.

So, when I stumbled across the trending 7-7-7 kettlebell workout, it ticked all my boxes, and I had to give it a go. Fans claim it's wildly effective for muscle growth (known as hypertrophy), building power and boosting endurance - and, quite honestly, we agree.

Specifically, though, the 7-7-7 workout works our muscles incredibly hard, incredibly quickly - perfect for a sweaty session fan like me. Keep scrolling to read all about how I got on, but in the meantime, you might be interested in our guides to the best kettlebell workouts for beginners, the best 20-minute kettlebell workouts and the most effective at-home kettlebell workouts - plus find out how one MC UK contributor got on when she tried kettlebell swings every day, here.

The 7-7-7 kettlebell workout is hailed as the ultimate way to build strength, endurance and mental resilience - so I had to try it

What is the 7-7-7- kettlebell workout?

For the uninitiated, let's start at the beginning. There are a few iterations of the trending workout, explains Steve Chambers, gym manager and certified personal trainer at Ultimate Performance.

"The 7-7-7 workout can be interpreted differently by different people," he tells MC UK. "Some people take it to mean performing seven partial reps in the bottom range, seven in the top range and seven full reps (most commonly seen in biceps training). For other people, it refers to seven exercises performed for seven reps each, across seven complete sets."

Most commonly, though, it's the latter: seven moves, seven reps, seven sets - hence the name. While the exercises can be switched around, there are a few loose rules the experts advise following.

"The 7-7-7 kettlebell workout is a high-density strength training format that typically involves performing seven reps of seven different exercises, with minimal rest (or no rest) in between, repeated seven times," continues Chambers. "It’s less about the number seven itself, but more about a dynamic, intense training format that condenses a high number of reps (in this case, 343!) into a short period of time."

Typically, we're talking about the following:

• Kettlebell swings
• Goblet squats
• Bent-over rows
• Floor presses
• Reverse lunges
• Overhead presses and
• Romanian deadlifts.

What are the benefits of the 7-7-7 kettlebell workout?

If you're a regular MC UK reader (and if not - welcome!), you'll know that there's nothing we love more than a time-efficient, benefit-heavy workout; and the 7-7-7 kettlebell workout has benefits in absolute spades.

1. It's a full body workout

First and foremost, the 7-7-7 kettlebell workout is quite literally the definition of a full-body session. Grab those dictionaries: Peloton instructor Zacharias Niedzwiecki explains.

"This workout hits so well because it lights up the entire kinetic chain and utilises multiple energy systems," he shares. "For example, swings are what's called a ballistic movement; explosive projection that taps into our phosphagen system (the body's energy source for quick and intense movements), and requires precise timing for optimal benefits. Your posterior chain is entirely activated, and you are training your body for true power.

"The goblet squat shifts that explosive demand into controlled tension. As a grind movement, it’s deliberate and stability-focused. With the bell loaded anteriorly, the core fires reflexively to resist collapse, and the mid-upper back stays properly engaged for structural support. The emphasis moves from projection to control, reinforcing upright mechanics and building strength across the lower kinetic chain. As the set extends, the body leans more heavily into the glycolytic system (when our bodies break down glycogen to produce energy), teaching you to sustain force under fatigue.

"The push press then bridges both qualities. A coordinated dip and explosive leg drive transfer force through the trunk and into the bell overhead. The initial drive re-engages the phosphagen system, while continued repetitions require glycolytic support. Power, timing, and overhead stability converge in a single movement.

"Together, the hinge, squat, and press create a cohesive system of projection, control, and force transfer. The structure is simple, but the physiological demand is layered and comprehensive."

TLDR: you'll feel this everywhere.

2. It embodies training density

Training density might not be a metric you've paid much (if any) attention to previously, but it's one that is crucial for changing body composition, if that's one of your goals.

"The main advantage of the 7-7-7 workout is sheer training density," shares Chambers. "By performing effectively 343 reps consecutively with minimal rest, you are compressing a large volume of work into a short timeframe.

"From a body composition standpoint, density is important because it elevates your heart rate, increases the oxygen demand in your body and drives higher overall energy expenditure. And the metabolic cost of moving between large compound movements with minimal to no rest means you’ll be burning a lot of energy, too."

3. It's efficient and accessible

Two things we love when it comes to a new workout? Efficiency and accessibility - qualities the 7-7-7 kettlebell workout is heavy on.

"The structure of this workout is really time efficient," Chambers says. "A complete session can be performed in 20 to 30 minutes, making it accessible for women with demanding schedules or without access to lots of equipment, too."

4. It supports muscle growth

"Importantly, this workout is highly effective for hypertrophy (muscle growth), provided load selection (how heavy the kettlebells are) and effort are judged correctly," advises Chambers. "Muscle growth is stimulated primarily by mechanical tension, sufficient volume, and training close to muscular failure. While seven repetitions per movement may seem modest, the cumulative fatigue across seven exercises increases the challenge your body has to overcome significantly.

"By the time you’ve reached the last 21 reps in the sequence, trust me when I tell you that even moderate loads will feel considerably heavier due to systemic fatigue! Taking your final set of reps close to failure (where no further reps can be completed with good technique) amplifies muscle fibre recruitment. This is especially important when training with limited equipment like kettlebells."

5. It challenges cardiovascular health

In addition to being super effective for building muscle, the 7-7-7 workout is also fantastic when it comes to improving cardiovascular health; trust us when we say that you'll be amazed at just how fast your heart rate rises.

"Doing these moves with very little recovery time accelerates the heart rate quickly," notes personal trainer Kunal Makwana, "meaning this 10-minute workout can have the same effect as a 35-minute gym session. It's very much like a HIIT session in both intensity and duration."

How to perform the 7-7-7 kettlebell workout with good form

As ever, form is everything, here. Since this workout takes you to fatigue fast, it's more important than ever to ensure you're performing the moves correctly - even when you're tired.

"Although every workout, every rep, every set, must be performed with intensity, it's vital to still focus on good technique," cautions Chambers. "Maintaining strict form under fatigue is one of the greatest challenges of this format, but if you can maintain good form on each and every 49 of your reps, you will really feel the burn.

"As you get increasingly tired across all seven exercises, it is inevitable that your technique will be tested. Don’t be afraid to stop a set if your form breaks down, even if you haven’t completed all seven reps, and select a lighter weight. It’s the quality of your movements that will dictate your results."

Chambers suggests the following:

• Kettlebell swings: the movement should originate from a hip hinge rather than a squat pattern. The spine must remain neutral, and power should be generated through forceful hip extension rather than arm lift. Allowing the lower back to round or the shoulders to elevate excessively under fatigue increases injury risk. It’s not about just wildly swinging the heaviest kettlebell you can find!
• Goblet squats: the kettlebell should be held close to the chest with the elbows pointing downward. The chest remains lifted, and you should sit down between the hips rather than forward onto the toes. Your depth (e.g. how low to the floor you go) should be consistent and controlled.
• Bent-over rows: the torso should remain stable in a hinged position. The core must be braced, and the weight should be pulled toward the hip rather than shrugged upward. The lowering phase should be deliberate and controlled for three seconds, rather than just dropping the kettlebells.
• Floor/overhead press: Your shoulder positioning is critical. The scapulae should be stabilised, and pressing should occur in a very controlled vertical path. Excessive arching or compensatory torso movement suggests that the load is too heavy and can lead to injury.

Who is the 7-7-7 kettlebell workout best for?

While we've noted above that the 7-7-7 workout is accessible, this doesn't mean it's easy.

"I would say this is not the most suitable kettlebell complex for beginners," cautions Niedzwiecki. "Rather, it's best for well-versed active individuals, former athletes who are missing that power drive, or those who are busy and want to maximise their time with a fast, efficient workout.

"Start your kettlebell journey by learning and perfecting the fundamental movements: clean, squat, swing, strict press, and get up. Once you find fluency in these movements with proper breath integration, then tackle the 7-7-7 complex. When working with kettlebells, it's important to understand that it's a full-body experience that requires a connection between body, mind, and breath."

I tried the viral 7-7-7 kettlebell workout everyday for a week - here are my honest thoughts

Days one to three

It's clear that the 7-7-7 kettlebell workout is going to be a challenge, despite my reasonable levels of strength and fitness - but I'm pumped to try something new, and when day one rolls around, I'm excited to get started.

I've innocently chosen to use an aesthetically pleasing 16kg kettlebell, so confident am I in my ability. However, they say pride comes before a fall (in this case, I don't think it was so much pride as sheer and blissful ignorance), and reader, I'm not ashamed to admit that I massively overshot my capabilities. 16 kgs is heavy. As I struggled to lug it into the house, I tried to ignore the niggling doubts starting to form in my brain - after all, we can do hard things, right?

Well, yes - and no. I quickly realised that, in order to complete all the moves, I was going to need more than one kettlebell. While the 16kg behemoth was sufficient for the swings and even the bent over rows (I used both arms at the same time!), there was absolutely no way I could manage the goblet squats or the presses with such a heavy weight.

So, for the first couple of days, I substituted a pair of lighter dumbbells for the moves that felt impossible, and tried not to give myself too hard a time about this. After all, it's about form and consistency, rather than perfection, always.

Let me just say this: the 7-7-7 kettlebell workout is intense, and it gets serious, fast. After the first move, my heart is racing, and I've broken out in more than a little sweat (glow). Did I manage seven reps of all the moves? Er, not every time, no. But again, I'm reassured by the experts that we shouldn't be aiming for perfection here.

"Don’t get too hung up on the number seven," advises Chambers. "What is most important is the density of work, the intensity of effort, and the culminative fatigue you’ll feel across this giant set."

And cumulative fatigue, I certainly felt. In fact, I even had DOMS the first few days - something I rarely experience these days and a surefire sign that I'm challenging my body in new ways.

Days four to seven

Much to my relief (and my delivery worker's discomfort - sorry about that!), my new set of kettlebells has arrived, and I'm keen to put them to good use.

And the whole workout feels much more fluid, despite having to switch between the weights; I'm team technique over ego every time, and swap out the heavy weight even on the moves I know I can handle, when I feel my form being compromised.

As for whether I've banked any of the myriad benefits of the workout, a week is a little too short to tell for sure. This being said, my DOMS continues, even into my core, which I wasn't really aware I was working - win, win.

The biggest pro, though, came as a bit of a surprise. Setting off for my weekly 5k, I wasn't expecting to notice any difference - but I ran the whole three miles without stopping - something I haven't done in years. Whether that was down to an improvement in strength and endurance, or simply an altered mindset (I'm guilty of being somewhat soft on myself when I run, stopping to walk at the first sign of discomfort!) or perhaps a bit of both, I didn't care: I was thrilled, and that feeling of accomplishment has spurred me on to challenge myself more than ever.

It's true what they say: mental resilience is more than half the battle, and I'm taking my newfound strength of mind as my biggest win here.

Will I continue doing kettlebell workouts? Without a doubt, I'm a huge fan of the mental and physical benefits I've witnessed this week. I wouldn't hesitate to recommend them - just choose your weight carefully!

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Grab a chair, because we need to talk about what “effective exercise” really looks like for women today. And spoiler: it’s not gasping into a yoga mat like it’s a survival challenge. The buzz on the gym floor is that slow weighted workouts are quietly brutal, impossible to ignore, and humbling - trust me, I learned that early on. One slow squat in, and my ego quietly exited the room.

Here’s the irony: we’ve often been sold the idea that faster equals better, but maybe a slower, steadier approach actually makes more sense for women’s bodies. And apparently, everyone’s thinking the same, with searches on Google going up by +4700% in just the last two weeks.

One thing’s clear: for anyone who fears burpees like me, slower doesn’t mean easier, it just humbles you in a very different way.

That spike isn’t random. We’re finally having honest conversations about hormones, fatigue, and what our bodies actually need. As Lianna Swann, ex-olympic swimmer and certified SHREDDY PT, puts it: “In a social media world filled with HYROX and 5 am HIIT workouts, slow weighted training for women - and those with endocrine conditions like Polycystic Ovarian Syndrome, or PCOS - feels like a breath of fresh air.”

Case in point: a 2025 trial found that women who followed a resistance-based training programme saw significant improvements in insulin sensitivity, cholesterol, and hormone levels - which are exactly the kind of results that matter long after the sweat dries.

Curious why experts swear by them for women with PCOS, hormonal shifts, or just everyday life? Keep reading - we’re breaking down what slow weighted workouts really are, and why they’re quite frankly brilliant for women at every stage of life. For more weight content, don't skip our guides to the different types of strength training, the best strength training exercises, and the best 30-minute home strength workouts.

Experts Swear by Slow Weighted Workouts - Here’s Why They Work for Women at Every Stage of Life

What are Slow Weighted Workouts?

Now, before you imagine pottering around the gym with tiny weights, let's clarify what slow weighted workouts actually are. We spoke to Hollie Grant, Founder of Pilates PT + The Bump Plan, about how slow weight training differs from your usual strength training: “A slow weighted workout is exactly what it sounds like: lifting weights at a deliberately slower tempo, usually with longer time under tension and more control through each phase of the movement."

"Instead of rushing through reps or chasing heart rate spikes, the focus is on controlled eccentric phases (lowering slowly), pausing at challenging points, and moving with intention rather than momentum.” She adds, “This differs from traditional strength training that’s focused purely on load progression - slow weighted work isn’t about lifting heavier every week, but about how you move the weight you have.”

In short, you’re not racing through reps or relying on sheer momentum to get you through - you’re simply slowing everything right down, which forces the muscle actually to do the work. It’s the difference between flinging a weight around and owning every inch of the movement. Sound easier than your usual 7 am HIIT? I can confirm, it isn’t.

Research also helps paint the picture here. A 2025 trial published in the Journal of Physiological Anthropology found that slow, controlled movements, even at the lowest intensities, actually led to greater muscle fatigue because the muscles were under constant tension.

Bottom line - when you take momentum out of the equation, your muscles have nowhere to hide, quietly demanding more - without the drama.

​So, what does this all mean for women? Big spoiler: your body doesn’t need chaos to get stronger. In fact, slowing down might be one of the smartest ways to get stronger, balance hormones, and see real results - especially when navigating PCOS.

Why slow weighted training is becoming a go-to workout for women with PCOS

By now, it’s clear that slow weighted workouts aren’t just about building muscle; it’s about helping the body function better, which is exactly why experts recommend it for women with PCOS.

Lianna dives deep (pun fully intended), “There have been studies that show both slow weighted workouts and more intense exercise to be effective for managing PCOS symptoms, making the ‘most effective’ approach one that is sustainable for the individual and manages their stress levels best.”

She adds that resistance work is especially useful because it improves insulin sensitivity, a key issue for women with PCOS who often experience higher rates of Insulin resistance than those without.

Interestingly, findings mirror this. Research from 2025 showed that women with PCOS who took part in a combined strength and endurance training programme saw meaningful improvements in Insulin and insulin resistance - alongside better cholesterol and hormone markers, compared with those who didn’t exercise. That’s exactly the kind of metabolic benefit Lianna is talking about.

Hollie adds, “Many women with PCOS experience chronic fatigue, joint discomfort, or slower recovery. Slow, controlled training allows them to train consistently without feeling wiped out or inflamed afterwards, which is key - because it’s consistency, not intensity, that drives real metabolic change.”

For women with PCOS, it's a long overdue shift. Workouts stop being something you survive with a towel and a prayer, and start becoming something you can actually own and sustain.

Beyond PCOS, what makes slow weighted workouts beneficial for women at different stages of life

It’s no shock that slow weighted workouts aren’t just for symptom management. In fact, their benefits extend well beyond PCOS. As Bianca Wise, ALO Wellness Club Pilates instructor and clinical naturopath, explains, “Slow weighted workouts help women build lean muscle mass, support metabolic health and insulin sensitivity, and do so without placing excessive stress on the nervous system.”

She adds, “They also support bone density, joint health, and posture - key factors for long-term health and hormone balance. This form of training becomes especially important for women around age 30, helping maintain bone density, overall well-being, and hormone balance.”

That’s why experts agree - this style of training works across decades, not just diagnosis. Leila Martyn, founder of MyOva, advocates slow weighted workouts for every woman. “Every major life stage for women involves hormonal change, whether coming off the pill, recovering postpartum, entering perimenopause, or managing stress. These workouts provide the strength and structure we need, minus the overwhelm on the body.”

And for the evidence? Oh, it’s all there. And benefits aren’t limited by age - a 2025 study found that resistance training improves strength, balance, muscle mass, and body composition across pre-, peri-, and post-menopausal women without added strain.

​So there we have it, for a woman of any age, slow weighted workouts aren’t just about getting stronger (although this is a huge bonus), it’s about finding something that grounds you in confidence, and finding a strength that carries you through every stage of life.

​Now let’s look into the routines that’ll make slow feel seriously effective, with strength trainer Aimee Victoria Long breaking down the expert-approved moves worth your time.

5 expert-picked slow weighted workouts to do from home

1. Tempo Push-Ups OR Chest Press

Why? A slow lowering phase builds upper-body strength and shoulder stability while engaging the core more deeply.

What? Lower for 4 seconds, pause at the bottom, then press up with control (either bodyweight or with dumbbells/barbell).

How long? 3 sets of 8-10 reps.

2. Controlled Shoulder Press

Why? Slowing the press builds shoulder strength while protecting the joints and improving muscular control.

What? Press weights overhead smoothly, then lower them back down over 4-5 seconds without locking out aggressively.

How long? 3 sets of 6-8 reps.

3. Controlled Deadlifts

Why? Slow deadlifts strengthen the posterior chain (glutes, hamstrings, lower back) while reinforcing proper lifting mechanics.

What? Lift the weight steadily, then lower it back down over 5 seconds, maintaining a neutral spine throughout.

How long? 3 sets of 6-8 reps, resting well between sets.

4. Slow-Weighted Lunges

Why? Moving slowly through lunges improves balance, coordination, and unilateral strength, which is key for injury prevention and everyday movement.

What? Holding weights at your sides, step into a lunge, lower for 4 seconds, then return to standing with control.

How long? 3 sets of 6-8 reps per leg.

5. Slow-Tempo Squats

Why? Slowing down the squat increases time under tension, which improves muscle strength, joint stability and muscle control while reducing injury risk.

What? Using dumbbells or a barbell, lower into a squat for 4-5 seconds, pause briefly at the bottom, then stand up with control.

How long? 3-4 sets of 6-8 slow, controlled reps.

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Kettlebells are one of those pieces of gym equipment that feel simultaneously ubiquitous and intimidating. You’ll spot them lined up neatly in almost every gym, usually colour-coded and ranging from deceptively light to alarmingly heavy. At home, too, they’re one of the more affordable bits of kit you can invest in - a single kettlebell can cost far less than a month’s gym membership and takes up barely any space. And yet, despite their accessibility, I've never acquainted myself with using them properly.

Personally, I’ve long been sceptical of kettlebells. The heavier they get, the more convinced I am they’re going to slip straight out of my hands mid-swing and take out a mirror (or worse, my shins). They also look deceptively simple - a handle, a weight, a swinging motion - which somehow makes them feel even riskier if you get it wrong.

But speak to fitness experts, and kettlebells, particularly kettlebell swings, are repeatedly described as one of the most efficient, full-body exercises you can do. And the science agrees, with studies (like this one, published in the Journal of Human Kinetics) showing that the best kettlebell workouts are effective for improving muscular strength, power and maximum oxygen uptake (the amount of oxygen your body is able to absorband use during exercise, also known as Vo2 max), while further research (such as this study, published in the Cureus Journal of Medical Science) reveals that the use of kettlebells in training improves athletic ability across a range of different sports. One movement, minimal kit, and benefits that span strength, power and cardio? Consider me intrigued.

So, after taking expert advice from expert and physio for Enertor, Danny Brunton, and personal trainer Micaela Riley, I decided to put kettlebell swings to the test, adding them into my workout routine every day for a week. Keep reading for an honest look at how this strength trainer's favourite move actually feels in real life.

While you're here, you might want to read more on all things weight training. Do check out our guides to the most effective home kettlebell workouts, the best 10 minute kettlebell workouts, and the best 20-minute kettlebell workouts, if you've got a little more time, not to mention the best kettlebell swing workouts, if you're a little more familiar with the piece of equipment.

New to strength training? Meet the kettlebell, a piece of equipment experts say is all you need for a full body burn

What is a kettlebell swing?

At its core, a kettlebell swing is a hip-hinge movement. You hold the kettlebell with both hands, hinge at the hips, then explosively drive forward to swing the weight up to around chest height, letting gravity do the work on the way back down.

Importantly, the arms aren’t doing the heavy lifting here. As Brunton explains, the movement is powered by the lower body, with the upper body acting more as a guide. It’s this coordination, rather than brute strength, that makes the swing such a distinctive exercise.

What are the benefits of doing kettlebell swings?

Kettlebell swings are often labelled a “full-body” exercise, and for good reason. According to Brunton, they “mainly target the glutes and hamstrings to generate power,” while also demanding core engagement for stability and recruiting muscles in the upper back, including the rear deltoids and trapezius, to control the movement.

Riley agrees, adding that swings work the legs, glutes, core and upper body simultaneously. “The power comes from the hips and glutes, while the core stabilises your spine and the arms guide the kettlebell through the movement,” she says.

The result is a move that builds strength and power, while also elevating your heart rate - meaning you’re getting a sneaky cardio effect alongside muscular work. It’s also highly functional, translating well to everyday movements like lifting, carrying and moving quickly.

What does the science say on kettlebell swings?

From a physiological perspective, kettlebell swings sit in an interesting middle ground between strength training and conditioning. Research has shown they can significantly increase heart rate and energy expenditure, particularly when performed in short, intense bursts, while also improving posterior-chain strength (that’s glutes, hamstrings and lower back).

They’re not a replacement for heavy compound lifts like squats or deadlifts, though. As Brunton points out, while kettlebell swings share similarities in the muscle groups they target, they’re “more focused on improving power and endurance rather than strength alone.” Think of them as a complement to traditional strength work, rather than a substitute.

How to perform a kettlebell swing correctly

Proper form is everything with kettlebell swings. Riley says the biggest mistake she sees is insufficient core engagement. “If the core isn’t braced, the movement can place too much stress on the spine and increase injury risk,” she explains.

To perform a swing correctly:

• Start with the kettlebell slightly in front of you
• Hinge at the hips with a neutral spine
• Brace your core as if preparing to cough
• Drive through the hips to swing the kettlebell up
• Let it fall back naturally, hinging again for the next rep.

The arms should stay relaxed - if your shoulders or biceps are burning, you’re probably muscling the movement.

Are there any risks to performing kettlebell swings?

Because swings rely on a solid hip hinge, they’re not suitable for everyone straight off the bat. Riley advises anyone with a history of lower-back injury or who isn’t confident with hinge mechanics to proceed with caution.

There aren’t many true modifications, but beginners can practise the movement without weight or use a light dumbbell to learn the pattern first. Gradually increasing load - and stopping if form deteriorates - is key. As Brunton puts it, “Swings reward quality more than fatigue.”

I added kettlebell swings into my workout routine for a week - and the burn was next level

Days one to three

To keep things simple, I followed short, beginner-friendly YouTube workouts, focusing on mastering the pattern rather than chasing heavy weights or high reps.

The first few days were, in a word, humbling. Despite using a relatively light kettlebell, I was surprised by how technical the movement felt.

Even so, getting the timing right between the hip drive and the swing took real concentration, and my core had to work harder than expected to keep everything controlled. That challenge makes sense, given Riley’s warning that one of the biggest mistakes with kettlebell swings is “not bracing the core enough,” which can place unnecessary stress on the lower back.

Physically, I noticed delayed onset muscle soreness (DOMS) in my glutes and hamstrings by day two - the deep, achy kind that reminds you something is definitely happening, even if nothing looks different yet. As Brunton explains, kettlebell swings “mainly target the glutes and hamstrings to generate power,” so it’s no surprise those muscles made their presence known early on.

Days four to seven

By the second half of the week, the movement began to feel smoother. I was less tentative, more confident in my grip, and better able to generate power without yanking the kettlebell up with my arms.

While, as Brunton notes, it’s unrealistic to expect visible strength gains in just one week, “realistically you won’t notice any strength gains as this can sometimes take around four to six weeks of consistent training”, I did notice my heart rate spiking quickly and my workouts feeling more efficient.

That tracks with his point that kettlebell swings are an exercise that “will raise your heart rate and begin to improve your physical fitness,” even over a short period. Mentally, too, there was something satisfying about ticking off short, focused sets - a sentiment Riley echoes when she says consistent movement like this can help you feel “more energised, focused, and accomplished, even after short workouts.”

My honest thoughts on kettlebell swings?

Adding kettlebell swings into my workout routine didn’t revolutionise my body in seven days - and that was never the point. What it did do was introduce a time-efficient, full-body movement that challenged my coordination, raised my heart rate and reminded me that effective workouts don’t need to be complicated.

Kettlebell swings aren’t a magic bullet, but they are a powerful tool when used well. With good form, realistic expectations and expert guidance, they’ve earned a place in my routine - slipping kettlebell fears and all.

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How many times have you said, “I can’t believe it's December already,” this year? If your answer veers somewhere between “a fair few” and “honestly, I’ve lost count”, you’re in good company. It’s become the seasonal equivalent of asking about the weather - a reliable go-to as the year starts winding down. And while I’ll spare you the usual cosy festive clichés, December is the month when gym plans loosen, and most of us swap weighted plates for quality time and mince pies.

Still, if moving your body is something that helps you feel grounded, there’s no reason you can’t carve out little pockets for it over the festive period (just as there’s absolutely no shame in pressing pause altogether). Research consistently shows that even short bursts of exercise can support both mental and physical health, which is why keeping one or two genuinely effective, at-home moves in your back pocket can be a lifesaver when festive stress starts simmering.

“Fitness is built over weeks and months, so a short break over Christmas won’t erase your progress,” says Ania Gabb, personal trainer and Frontrunner Community Manager at ASICS. “But maintaining some kind of gentle movement will be good for your body and mind - and is even more fun when you get friends and family involved.”

So, consider this your cue to rally the group for some shoulder taps (the workout move, not a new routine your eccentric uncle unveils after lunch). Below, two top PTs break down why plank shoulder taps deserve a spot in your festive toolkit: a simple, equipment-free, full-body exercise you can squeeze in from the comfort of your living room.

For more festive movement inspiration, head to our guides to Christmas Yoga, the best Christmas workouts, and five holiday workouts you can do from anywhere. Read how writers got on trying the Copenhagen plank, hover plank, and a regular old plank, here.

Plank Shoulder Taps Are The Perfect Festive Full-Body Move To Try This Christmas. Your Guide

What are plank shoulder taps?

If you’ve ever tried a YouTube HIIT session, you’ve almost certainly met the plank shoulder tap. They’re wonderfully faff-free but sneakily challenging - essentially a progression of the classic high plank, which has long reigned as one of the most reliable core-strengtheners out there.

“The plank shoulder tap challenges you to lift one hand and reach it across to tap the opposite shoulder, all whilst resisting the urge to let the hips sway, or the torso rotate,” says Les Mills personal trainer and presenter, Dan Raynor.

In other words, it’s less about big, dramatic movements and more about control. A strong core isn’t built solely from endless crunches - in fact, studies continually show that these kinds of ‘anti-movement’ exercises (where you’re working to resist rotation) can do more for your posture and balance than dynamic moves alone.

“The aim is to keep your body as still as possible whilst moving the arm,” says Hannah Wilkie, Trainer at Barry’s UK. She explains that it’s easy to pike your hips up or let them dip to the side, but that’s not where the strength is built. The slow, controlled hold is the magic.

What are the benefits of plank shoulder taps?

First up, they tick the big festive fitness box: they’re equipment-free and can be done in the smallest of living rooms (pyjamas optional).

But when you’ve got a Christmas film to get back to, and someone’s shouting that you’re up next in charades, efficiency matters too. Luckily, plank shoulder taps deliver a lot in a little time.

“Shoulder taps are a deceptively powerful full-body movement,” says Raynor. “They engage the shoulders and upper back for stability, while the deep core muscles (particularly the transverse abdominis) work hard to prevent rotation. The glutes also play a key role in maintaining hip alignment.”

They’re also a brilliantly functional exercise - meaning the strength you build translates straight into real life. Think: carrying shopping bags, picking up little ones, or simply standing taller. Core strength underpins almost every daily movement, and shoulder taps train the particularly important kind: anti-rotational strength.

“Plank shoulder taps build anti-rotational strength, which is your body resisting the urge to twist,” explains Wilkie. “That move is essential for everyday movement, stability and balance.”

How to perform plank shoulder taps with good form, according to a PT

As with most strength exercises, but especially those targeting the core, the smallest tweaks can turn a move from ‘meh’ to ‘oh wow, that’s working’. That’s why both trainers agree: your setup matters.

“Set yourself up well,” says Wilkie. “Place your hands under your shoulders, with a long line from your head to your heels.”

From there, she adds, “tuck your pelvis to switch the core on.”

Once you’re tapping, focus on staying steady. “Try to avoid the hips rocking, arching the lower back or shrugging your shoulders towards the ears,” she says.

And remember: modifying isn’t cheating. In fact, it can help you build strength far more effectively in the long run. “A half plank on your knees is a great place to start building strength safely,” Wilkie explains. If your wrists aren’t thrilled with the position, “elevating your hands on dumbbells can reduce pressure.”

Still not clear? Watch the handy tutorial below.

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Four days a week, without fail, you’ll find Caroline Idiens setting up on her living-room floor, dumbbells at her feet, dogs usually wandering through shot, ready to greet women from all over the world for a 30-minute strength class.

Now 53, Caroline is better known by the name of her wildly successful global platform, Caroline’s Circuits. In the last five years, she’s become something of the poster woman for midlife fitness - not because she chases aesthetics (though her arms do have a fanbase of their own), but because she radiates warmth, practicality and a refreshing lack of fuss.

But what many people don’t realise is that Caroline didn’t set out to become a global fitness figure. Before all this, she was clocking up cardio sessions between long days in advertising, later retraining as a PT where she grafted away in parks, school halls and living rooms long before Instagram ever met her. Then came lockdown, and the small Zoom class that unexpectedly changed everything.

To me, she’s proof that you don’t need a studio, elaborate kit or endless hours to get stronger, and that crucially, it is never too late to start. If you’re busy, time-poor, juggling work or simply unsure where to begin, Caroline is proof that consistency, simple movements and a bit of resistance can build a body that serves you for life.

Below, she shares her story. Feeling inspired to start strength training before the year ends? Scroll our top strength training tips, the best strength training exercises, and how to start lifting weights as a beginner. Plus, discover Jennifer Aniston’s go-to strength training moves for at home.

Caroline Idiens: “Fitness Isn’t About Chasing an Aesthetic - It's About Feeling Capable, Confident, and Healthy.”

“Sport and exercise have always been a big part of my life. At school, it was hockey and running, but once the school day ended, I would spend every minute with my horse.”

“But it wasn’t until my late twenties that I was introduced to lifting weights. Before that, fitness in my twenties was very cardio-based - I loved HIIT, but I also did a lot of running and spin classes. Then I discovered Body Pump, fell in love with strength training and from there, it became the focus of my training.”

“Outside the gym, though, life looked very different. I was still working in advertising and strength training with my own PT. I loved my job, but I always felt like there was something missing.”

“Seeing how my strength sessions not only transformed my body, but also my inner confidence and strength, totally changed how I viewed my whole routine. That feeling of empowerment, strength and improved overall wellbeing was something I wanted to share with others.”

“So, in 2001, I took the leap and decided to qualify as a PT in order to deepen my knowledge, from nutrition and sports rehab to pre- and postnatal exercise. And that’s when things really started. I started my PT business in London, working one-to-one with clients in parks across the city.”

“Then our lives changed when we had children, and we moved out of the city to the countryside, where I began teaching group classes to the mums at school. We’d often have 20-30 mums at any one time, and the local community around my classes really grew.”

“Lockdown was pivotal, as that was the moment that Caroline’s Circuits was informally born. All of my local clients had been lifting weights for years with me at that stage, and they were very keen that we kept it going across a screen whilst we were all at home. Not only did it give us a community in those times, but the group started to build very quickly.”

“Caroline’s Circuits was the name one of my clients gave to our Zoom sessions, which took place three times a week at 9 am. It’s lovely because the times we train remain the same today, but now it’s not that little group of 40 of us on Zoom, but a global online community with classes that can be accessed anytime, anywhere.”

“Instagram was where Caroline’s Circuits really took off. I was using it to share free workouts and to promote my online platform, and was really learning as I went along. Then one day, whilst I was away teaching on a retreat in Tuscany, an American home workout company shared my reel. It was an upper body workout - I had around 15,000 followers at the time, and it started to grow at a crazy rate. The rest is history.”

“What struck me most was the global connection. People from all over the world were working out together, improving their strength and focusing on their long-term health. It made me realise just how powerful a sense of shared motivation can be, even through a screen.”

“Of course, it’s different from working one-to-one or in person with clients. But that’s why the engagement and interaction with my community is crucial. I’m still the sole manager of the Instagram account, and I’m there to help and guide, from sharing technique and form tips to advising on weights and trainers.”

“A lot of my content is driven by what my clients and followers are asking, which in some ways gives it a different kind of intimacy than my one-to-one sessions. Women reach out with questions like “How do I modify this move?” “I can’t do a press-up. Where do I start?”, or a common one is, “I’m new to strength training, is this for me?” - it’s really special to be able to support them from wherever they are in the world.”

“Early on, I made the conscious decision not to create a sleek studio vibe. I want people to feel that they have their PT with them in their living room. I’m there too, with no fancy equipment, just dumbbells and resistance bands, and often training with the chaos of dogs, deliveries and family in the next room.”

“For me, being relatable and approachable isn’t a marketing ploy; it’s how I train. I’m the same age as many of the women joining in, we’re in it together, and I believe that’s what builds trust and long-term connection, because it’s real. Even if you’re time-poor, juggling work, family, or feel intimidated by conventional fitness culture, you belong here.”

“I still love the feeling I get when I teach a class. It totally transforms my mood, and knowing that the workouts are helping people to stay strong, to support their bones and muscles, improve their posture, and feel mentally better is a huge motivator.”

“I do think conversations around fitness are changing for the better. It’s not about chasing an aesthetic, it’s about building strength, resilience and longevity, and about feeling confident and capable as we age.”

“The most important realisation I help women make is that it’s never too late to start, and that ageing doesn’t have to mean weakening. Movement is a lifelong ally, and what we do today can impact our quality of life for decades to come.”

“I hope people finish my sessions feeling strong, not just in their muscles but in their mind too. They should feel energised and proud of what they’ve completed.”

Caroline's 10 strength training tips for beginners:

1. Incorporate strength, not just cardio

When people think of exercise, they often gravitate straight to cardio. But in Idiens’ opinion, it’s better to take a strength-first approach. “Strength and cardio aren’t mutually exclusive,” she says, “but resistance training is the foundation of muscle, bone density, posture and mobility - all especially important as we age.”

A baseline of strength helps you maintain good form, recover well and stay injury-free across all forms of movement. “Ultimately,” says Idiens, “having a balance is how we get the best results.”

2. Chase consistency, not perfection

We’re huge fans of exercise snacking here at Marie Claire UK, and Idiens agrees. “Even short sessions of 20–30 mins, done regularly, beat sporadic over-intense workouts,” she assures.

Research backs this up: one study published earlier this year found that just two challenging sets per session, and four to six sets per week, may be enough to build noticeable strength. Idiens adds, “You don’t need to train for an hour - those small, consistent efforts accumulate.”

3. Focus on functional movements

Functional training has exploded in recent years, but Idiens has been championing it long before it was a trend. Simply put, it means choosing exercises that support everyday life. “Squats, lunges and press-ups build the strength you need for real-life tasks, from carrying to improving balance and posture,” she says.

And the science? A 2021 study found that those who followed a functional strength programme improved their movement score by nearly 20% in eight weeks, compared with just 2% in those following traditional strength training.

4. Stick to manageable equipment

This one’s a firm favourite. It’s easy to think you need to spend money to get stronger, but as Idiens reminds us, you can get an effective workout with minimal kit. “Dumbbells, resistance bands or even body weight can work,” she says. “The key is having some resistance to work against and gradually increasing your load as you get stronger - something we call progressive overload.”

5. Don't be afraid to modify

Many people assume the most advanced version of a move is the only one that counts, but that mindset can stall your progress. Modifications exist for a reason - they help you build up to the full movement safely.

“Technique is everything,” says Idiens. “If you can’t do a full press-up, start against a wall or on an elevated surface. If a move feels too hard, scale it back. Do what’s right for your body now, not what you think you ‘should’ do.”

6. Prioritise your sleep, recovery and nutrition

“Strength training works best when you support your body with good sleep and fuel,” says Idiens, who is clear that results don’t come from the workout alone. Stress, hormone health, food choices and sleep quality all play a role.

“Protein is especially important for muscle repair and growth,” she says, “but really it’s about aiming for an overall balance that’s positive and sustainable for you.”

7. Be patient - results take time

Social media may love a quick fix, but in Idiens’ experience, meaningful changes take time. “Most clients feel changes within a couple of weeks,” she says. “Tangible improvements in strength usually show within a month, and long-term habits start forming around six weeks.”

Everyone progresses differently, but the message stands: stay consistent. Changes are happening, even if they aren’t immediately visible.

8. Focus on what your body can do, not just how it looks

Exercise offers far more than physical changes. It boosts confidence, improves mood, strengthens focus and supports long-term health. Idiens encourages celebrating those wins just as much as any PB.

“Celebrate strength, flexibility, mobility, energy and the inner confidence resistance training can support,” she says.

9. Make fitness integrate with life

The best habits are the ones you stick to, which is why exercise should blend into your life rather than feel like another task on an already packed schedule.

“It’s about sustainable habits, not an overhaul,” says Idiens, who’s a huge fan of fitting workouts around your day - whether that’s a hotel room, a lunch break or your living room.

10. Be kind to yourself

“Strength training should feel empowering,” concludes Idiens. “Find movements you like, work at your pace, and appreciate how your body responds.”

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If there's one woman inspiring my workouts this winter, it's Jennifer Aniston. Put simply, her approach to exercise is fab: proof that building muscle should and can be the priority, no matter what age we reach or how busy our lives become.

Speaking of busy lives, December always comes with its own set of challenges, doesn't it? As lovely as this time of year is, I always find it super hard to keep up with my regular strength training sessions. Between a busy social calendar, wrapping up work before the break, and the (not so) occasional extra sweet treat here and there, my motivation in the muscle-building department slides.

But here's the thing: building strength is one of the best ways to stay grounded amidst the festive chaos. It might sound bizarre - how does increased muscle mass lead to a calmer mind and better mood, exactly? - but there's some pretty interesting science to back this up.

This paper, for example, was published in Frontiers in Psychology back in 2014, and showed that strength training at even low to moderate intensities "produces the most reliable and robust decreases in anxiety". Then there's this more recent study, published in Psychiatry Research, which again showed that resistance training is an effective type of exercise for improving depressive and anxiety symptoms.

And who better to turn to for tips on how to build muscle at this time of year than one of Pvolve's Master Trainers and Jen An's own PT, Dani Coleman?

Speaking to MC UK, Coleman said: "By building muscle and improving metabolic health, women often see better energy, mood, and sleep, along with changes in their body composition. And as lean muscle increases through progressive overload, everyday tasks become easier and more manageable."

Which is exactly why I'm determined to keep strength training up - through the festive period and beyond. With that in mind, I asked Coleman to share her top three exercises for building muscle at home, so that no matter what December throws our way, we can slot these exercises in and work towards full-body strength. And I was pretty pleased to find out that Jen An herself swears by these three moves too.

If you want to learn more about Pvolve, check out our Pvolve Longevity Bundle review and Pvolve Sculpt review to find more about how this brand is elevating our home workouts. Or if you want more strength training content, we've done a deep dive on how women can strength train at home and a round-up of the best strength training exercises for building muscle.

3 strength training moves you can do at home, recommended by Jen An's PT

What are the benefits of strength training?

When we strength train, we gradually increase our muscle mass, which has a tonne of benefits for our health.

"Building lean muscle mass supports the body in multiple ways," Coleman agrees. "It increases our resting metabolic rate and improves posture and movement quality, reducing the risk of injury."

Strength training also increases bone density, which plays a vital role in preventing or managing conditions like osteoporosis.

And all that's before we even get into the benefits for our mental health. "It's been proven to improve our mood and increase energy levels, making it a truly holistic form of exercise," Coleman summarises.

Why is Pvolve Jen An's go-to?

As workout trends go, this one seems buzzier and more appealing than others, so if you're finding yourself desperate to give it a go, you're in great company.

"Social media trends are favouring low-impact, home-based sequences at the moment, possibly due to a rise in exercising from home as a long-term result of the pandemic," notes personal trainer Eloise Skinner. "Pvolve's partnership with Jennifer Aniston has certainly raised the profile as well," personal trainer Eloise Skinner previously shared with MC UK.

"Her belief, weekly practice, and first-hand results from training in the Pvolve method have been a game-changer," adds Coleman. "People can experience some of her favourite Pvolve workouts under 'Jen’s picks' on the app, or they can train like Jen in the Pvolve method at any of our studios, our two-way live virtual studio or on-demand platform."

Try Jennifer Aniston's go-to home strength training moves

1. Squat to overhead press

How?

• Stand with your feet shoulder-width apart, toes slightly turned out, and core engaged.
• Sit back by bending your knees and sending your glutes back as if reaching for a chair.
• Keep your chest slightly inclined forward, creating a long line from the crown of your head to your tailbone
• Lower until your thighs are near parallel to the floor
• Push through your heels to stand, fully extending your hips at the top.
• As you rise, use the power from your legs to press your dumbbells or band overhead, bringing your biceps in line with your ears and arms straight.

Why? "A squat to overhead press is a powerful compound exercise that works multiple muscle groups at once," Coleman advocates. "It’s time-efficient, helps build balanced strength, and supports you in performing daily tasks with more ease."

How many? 8 to 15 reps.

Optional equipment: Dumbbells or Pvolve's full-body bands.

2. Single leg deadlift

How?

• Start standing tall in a slight split stance, holding a dumbbell in each hand.
• Engage your mid-back to keep your shoulders from rounding, and brace your core.
• Hinge at your hips as your back leg lifts straight behind you.
• Lower your torso forward until it’s parallel to the floor, with your arms reaching down, and your back staying long and engaged.
• Drive through your standing leg to return to an upright position.

Why? "Stability is a key pillar at Pvolve, and Jen and I train it together in every session in a variety of ways," Coleman said when speaking to MC UK. "One of our go-to moves is the single-leg deadlift, which helps strengthen the core, improve balance and stability, and build the hamstrings and glutes."

How many? 8 to 15 reps each side.

Optional equipment: Dumbbells or Pvolve light ankle band.

3. Dead bug

How?

• Lie on your back on a cushioned surface and find a neutral spine.
• Bring your legs into a table-top position and extend your arms up toward the ceiling at shoulder height.
• Reach one arm back toward your ear while simultaneously extending the opposite leg forward.
• Return both limbs to the starting position.
• Repeat on the other side.

Why? Jen An and her PT are both big dead bug stans. Speaking to MC UK, Coleman explained: "At Pvolve, we train every part of your core - not just the surface-level abdominals. One of our favorite ways to do this is through deadbug variations, which help Jen strengthen her deep core muscles."

How many? 10 reps each side.

Optional equipment: Dumbbells or Pvolve's p.3 trainer.

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Love it or loathe it, there’s no dodging the benefits of resistance training for women. Week after week, new studies and headlines champion yet another reason to pick up a pair of dumbbells. Just last year, one US study suggested that committing to regular strength sessions could slow the ageing process by as much as eight years - a claim that understandably made headlines.

And that’s far from the only perk. Research has long linked resistance training with stronger bones, a more efficient metabolism, and a reduced risk of chronic disease. It pays off in everyday life, too. Whether you’re lugging shopping bags, tackling the stairs, or moving through a yoga flow, having more strength makes almost everything feel that bit easier.

Still, the gym isn’t everyone’s happy place, and that’s completely OK. If you find it intimidating, inconvenient, or simply too expensive, consider this your reminder that you don’t need to be queuing for the squat rack to build strength.

As our experts explain, you can make impressive progress with nothing more than a yoga mat, a couple of light weights, and a patch of living-room floor. So if you’re after a minimal-fuss, one-stop guide to strength training at home, you’re in the right place.

Looking for ready-to-go workouts? Check out the best strength training workouts, as chosen by a personal trainer. You can also explore our guides to the best strength training exercises and how to start lifting weights as a beginner.

Ready To Start Strength Training This Winter? Your PT-Approved Guide To Building Muscle And Tone

What counts as at-home strength training?

“At-home strength training is any form of exercise that uses resistance to help your muscles get stronger, and you don’t need a gym to do it,” says Third Space Master Trainer, Lucie Cowan. “It includes workouts using bodyweight, resistance bands, dumbbells, kettlebells, or even household items like filled water bottles. If you’re applying resistance to make your muscles work harder than they do in everyday life, it counts as strength training.”

Peloton Instructor Joslyn Thompson Rule echoes Cowan. “Bodyweight training is a great place to start, especially for beginners,” she adds, explaining that form should always be the priority, as it minimises injury risk and ensures the right muscles are being activated in each movement. “Once you are comfortable, you can start to add load through resistance bands and dumbbells, starting with the low resistance and building up from there.”

What are the benefits of strength training for women?

1. It removes intimidation barriers

If the idea of stepping into a gym feels overwhelming, you’re far from alone (fellow MC UK writer Georgia’s week of shy-girl workouts says it all). But as Cowan reminds us, the weight area isn’t the only place to build strength.

“Strength training doesn’t have to mean lifting heavy weights in a gym filled with machines,” she reassures. In fact, training at home can come with surprising advantages. “Training at home gives women a private, comfortable space to learn technique, build confidence, and progress at their own pace, without feeling watched or judged,” she says.

2. You can build muscle and boost metabolism

“Strength training increases lean muscle, which helps improve metabolic health and supports long-term weight management,” says Cowan. Research backs this up, with one study finding that ten weeks of regular resistance training increased resting metabolic rate by 7% and boosted lean muscle mass by an average of 1.4kg.

3. It supports hormone health

During menopause, muscle mass and bone density naturally decline - a shift that affects longevity, injury risk, mood and energy levels. “Strength training helps to counteract these natural drops,” explains Cowan, adding that regular resistance work is also linked to “improved mood and energy levels.”

4. Strength training improves everyday strength

As we mentioned earlier, strength training pays dividends beyond the workout itself. “You’ll start to notice that everything, from carrying groceries to climbing stairs and lifting kids, becomes easier and less taxing,” says Cowan.

5. Home training is more convenient

The best fitness routine is the one you can actually stick to - and for many, that means having the option to train at home. Muscle-building and joint protection rely on consistency, not the occasional session. “With no additional time required to commute to and from the gym, home resistance training is great for those who are time poor,” says Thompson Rule.

6. It reduces injury risk

If you love running, dancing, Pilates or yoga, incorporating strength work is non-negotiable. “Strengthening muscles and connective tissues protects joints and lowers the chance of injury both in workouts and in daily movement,” explains Cowan.

Who is at-home strength training best for?

There’s really no one who can’t get involved with at-home strength training - and that’s exactly what makes it so accessible. Still, as Cowan explains, there are certain groups who may find it particularly beneficial.

• Beginners who want a safe, low-pressure space to learn proper form
• Busy women juggling work, childcare or caregiving responsibilities
• Anyone who feels intimidated by gyms and prefers to build confidence privately
• Women navigating perimenopause or menopause, who may appreciate a controlled temperature, added privacy and the freedom to train when their energy is highest
• People on a budget, who want to build strength without committing to pricey memberships or equipment-heavy studios.

Are there any risks to at-home strength training?

As with any form of exercise, there are potential risks, and when you’re training at home without a coach present, being mindful of your own technique becomes even more important. “Poor form leads to niggles, and potentially full-blown injuries,” says Cowan.

To minimise this, she recommends “starting with bodyweight or light resistance, progressing gradually, and using mirrors or video guidance to check technique.” It’s also crucial not to rush your progression. “Don’t be tempted to do too much too soon,” she adds. “Follow a structured plan and increase difficulty slowly, as this allows your body time to adapt to your training.” Rotating exercises every few weeks can also help ensure you’re not missing any major muscle groups or overloading one in particular.

Warm-ups and cool-downs are another area where at-home exercisers can slip up, especially when you’re moving straight from your desk to your living room floor. But skipping them is a fast track to aches and strains. “Spend three to five minutes doing mobility and activation exercises before you start, and include a short cool-down at the end,” suggests Cowan.

A PT’s favourite at-home strength exercises:

To help you get started, Cowan shares the simple, equipment-light moves she recommends most for building strength at home, whether you’re a total beginner or looking to progress.

1. Bodyweight movements

“Movements like squats, lunges, press-ups, glute bridges or planks build strength even without additional load,” says Cowan. “A move like a squat is incredibly functional - you’ll feel the benefits every time you stand up, climb stairs, or lift something, whilst something like a press-up is scalable. You can start with wall push-ups and progress to full reps on the floor, strengthening your chest, arms and core without equipment.”

2. Resistance band work

“This challenges the muscles with light but effective resistance,” says Cowan, who suggests moves such as glute bridges or hip thrusts, which “build strong glutes, support posture, lower back health and overall power.”

3. Dumbbell or kettle bell exercises

When you’re ready, investing in a few small pieces of equipment can really accelerate your progress. “Deadlifts with a dumbbell or kettlebell are one of the best full-body strength movements, targeting the posterior chain and teaching proper lifting mechanics for daily life,” says Cowan.

They’re great for upper-body work, too. “Something like a dumbbell row is vital for posture and upper-back strength, especially for women who spend long hours at desks,” she adds.

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I’ll be the first to admit it – I spend way too much time sitting down. Between long workdays at my laptop and evenings curled up on the sofa, my glutes don’t exactly get the attention they deserve on a day-to-day basis. Sure, I'll make sure to include some glute-focused exercises when I'm strength training at the gym, but I still wind up with lingering ache in my right glute at the end of each day.

Be it a problem with my hip flexor or a problem with the glute itself, I'm not sure – but when I heard that a weak or “switched off” glute could be behind everything from back niggles to poor posture, my curiosity was piqued.

Speaking to MC UK, Jade Millner, PT and founder of EmpowerMe HQ, explained that tight glutes are a pretty common problem. “Most women don’t realise how much time they spend sitting at a desk, driving, or with their legs crossed,” she said. “Over time, that creates small imbalances that completely shift how our body moves. One hip sits higher, one glute switches off, and before you know it, your back and knees are doing all the work your glutes should be doing.”

Cue my new mission: practising the single-leg glute bridge every day for a week. It’s a small but mighty move designed to fire up each side individually, correct imbalances, and build strength where it’s most needed.

Keen to know if the single-leg version of the classic glute bridge really lives up to the hype? You’re in the right place. Below, I break down what the move actually is, what happened when I tried it every day for a week, and whether it's something I’d recommend. And while you’re here, don’t miss our other fitness experiments – from trying the OG glute bridges every day, to Bulgarian split squats, bodyweight squats, and goblet squats. Keen to incorporate more glute exercises and the best glute workouts into your routine? We've got just the guides for that, too.

I tried single leg glute bridges every day for a week – and, in a word, wow

What are single-leg glute bridges?

Think of the single-leg glute bridge as the classic glute bridge’s tougher, more targeted cousin. Instead of lifting your hips with both feet on the floor, you keep one leg extended while the other foot stays grounded.

“This not only means you’re working your glutes, hamstrings and core, but it challenges your strength, stability and coordination in a big way, as you’re effectively balancing on one leg,” personal trainer Carly Corrigall advocates.

In other words, you’re asking your body to do the same movement with half the support – and that’s where the magic happens.

What are the benefits of single-leg glute bridges?

If you’re used to training both sides of your body at once, unilateral moves like the single-leg glute bridge are a real game-changer. “It forces each side of the body to pull its own weight,” Millner explains. “You can’t hide behind your stronger leg or dominant side. Every rep teaches your body to stabilise, balance, and move more efficiently.”

That’s what makes single-leg training so powerful: it retrains your body to work as evenly as possible. Don't just take our word for it – a 2023 study found that the single-leg banded glute bridge activates both the gluteus maximus and medius more effectively than other popular lower-body exercises. Further research has confirmed that single-leg bridge variations can significantly increase hip joint stability over time.

By including single-leg glute bridges in our workouts, we can help offset any postural issues caused by sitting at a desk or favouring one side during daily activities.

“Single-sided work is a great way to balance things out,” Corrigall summarises. “It means you’ll move better in all of your daily activities and workouts, and it reduces your chances of getting injured.”

How to perform a single-leg glute bridge with good form

If we want to experience all the glorious benefits the single-leg glute bridge has to offer, it's essential that we practise it correctly. PT Corrigall outlines the following step-by-step guidance:

• Lie on your back with your knees bent and feet flat on the floor, arms by your sides.
• Either extend one leg completely (so that the thighs are parallel), or take that same leg into a table-top position with the knee bent.
• Push through the grounded foot to lift your hips towards the ceiling, keeping them level.
• Squeeze your glutes at the top, making sure not to overarch your lower back.
• Slowly lower back down with control.
• Repeat all your reps on one side before switching to the other leg.

Trying single-leg glute bridges every day - my review

Days one to three

I’d like to say I took to single-leg glute bridges naturally, but that would be a lie. Within the first few reps, I realised just how much easier it is when both feet are on the floor. Balancing on one leg felt surprisingly unstable, and I could feel my lower back taking over when my glutes should have been doing the work.

It was the same story on day two, so I reached back out to the experts for advice. PT Corrigall suggested reducing the range of motion – basically, don't go as high when lifting.

"The aim isn’t to lift your hips as high as possible," she said. "If you’re doing the version with one leg extended, then raise to the point where the knees of both legs are parallel.”

This tip helped me massively on day three, where I focused less on height and more on control. I slowed down each rep, paid attention to squeezing my glutes at the top, and was pleased that the movement felt more stable.

My hamstrings were definitely along for the ride too – by day three, I could feel a deep, satisfying burn that told me those neglected muscles were waking up.

Days four to seven

By the halfway point, the move still wasn’t easy, but it no longer felt awkward or unbalanced. I found I could lift my hips higher with more control, and I wasn’t relying on my lower back as much as I was at the start.

Come day six, I started to notice how much my core was working to keep me stable. Holding that lifted position on one leg is no joke – it forces you to engage muscles you don’t normally think about, and the payoff is a serious sense of strength through your middle. I was surprised by how effective such a small, equipment-free movement could be.

By the end of the week, I felt more balanced, both physically and mentally. The single-leg glute bridge had gone from something that made me wobble to a move that genuinely left me feeling stronger and more aligned.

It’s not one I’ll be doing every day forever, as I think my glutes are in dire need of a rest rn – but it’s earned a regular spot in my workouts for sure. And I'm hoping that over time, I'll notice less of an imbalance in my right side compared to my left. Consistency is key, after all.

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Let’s be honest: at this point, Pilates isn’t just having a moment, it is the moment. Scroll through Instagram or TikTok and you’ll be met with a steady stream of Reformer poses, sweaty mat-based workouts, and the wildly viral "Pilates princess" aesthetic. It’s everywhere, and for good reason. With its roots in rehabilitation and its reputation for building long-term, lean strength, Pilates has earned its title as the workout of the year.

I’m not just a fan - I’m fully in my Pilates era. Whether it’s mat-based flows, Reformer sessions, or even the occasional infrared class, I’ve bought into the method wholeheartedly. Why? It’s controlled. It’s low impact. And most importantly, it doesn’t demand explosive speed, which, for someone like me who prefers slow, intentional movement, is ideal.

But here’s the thing: I’m also a runner. And while Pilates supports mobility and core strength, I know that heavier resistance training is key for injury prevention, power, and endurance. The problem? Traditional strength training - that typically involves having next-level confidence in the gym - has never really clicked for me.

The science behind incorporating weight-based movements into my usual exercise routine is too good to ignore. Strength training in women is proven to improve bone density, reduce the risk of cardiovascular disease, and support metabolic health, according to a recent study. Another study has revealed a link between weight training and longer life expectancy in women, so if you’re hoping to stick around long enough for a One Direction reunion tour, it might be time to get acquainted with a pair of dumbbells.

I decided to try something different to ease myself into it: a hybrid plan. One month of combining something I love, Pilates, with something I actively avoid, functional strength training - not to change how I looked, but to change how I felt.

I was very curious to see if I would feel stronger. And honestly? It worked. The difference has been tangible - not just in how my body performs, but in how it holds itself. I feel more stable, more powerful, and surprisingly, more connected to my movement - both mentally and physically.

Keep reading to discover how a hybrid Pilates and strength-based workout could benefit you. While you're here - and if you're keen to read up on other Pilates content - don't miss our guides to the best Pilates exercises for beginners, best Pilates core moves, best core sculpting Pilates moves and the best Pilates bar exercises, here.

I Tried Pilates and Strength Training Four Times A Week For A Month - And Honestly? I Feel Transformed

What does a hybrid strength training and Pilates workout plan look like?

I didn’t follow a formal “hybrid” plan. Instead, I committed to consistency: two strength-based workouts and two Pilates classes each week. Strength sessions were either at the gym or a 20-minute guided YouTube workout, while Pilates alternated between mat-based classes at MoreYoga and Reformer sessions.

Spacing them thoughtfully mattered. “One misconception is that you have to merge them into a single hybrid workout to get results,” says Pilates instructor James Shaw. “Personally, I prefer to keep my Pilates as Pilates and my strength training as strength training. That way, you can experience the full benefits of each.” In practice, I made sure Pilates and strength didn’t overlap too heavily, which helped with recovery and prevented fatigue.

What are the benefits of training strength and Pilates?

The combination is almost magical. Shaw explains: “Classical Pilates teaches you how to use your body in movement, such as integrating, not isolating, the muscle groups. That awareness builds efficiency, control, and technique, which supports any strength training program.” In short, Pilates improves proprioception (the sense of where your body is in space), which protects against injury and enhances recovery.

London-based personal trainer Monty Simmons adds that strength training and Pilates complement each other naturally. “Pilates focuses on control, mobility, core stability, and muscular endurance, while strength training builds real, functional power,” he says. “When you combine both, you get a blend of precision and high-level strength. Pilates helps you move better, and strength training makes you stronger and more resilient in those movements.”

Andy Carr, head of fitness at Snap Fitness UK & Ireland, notes additional benefits: “Pilates targets smaller, supplementary muscles that aren’t used as much in traditional strength training. By doing both, you reduce muscular imbalances and injury risk. Plus, Pilates can be a lower-impact workout following a strength session, increasing blood flow and aiding recovery.”

For runners like me, the benefits are clear: improved core engagement, better posture, and increased functional strength across long distances. And there’s a mental boost too - Pilates encourages mindfulness, while strength training elevates endorphins, leaving you feeling competent, calm, and energised.

Who is a hybrid strength and Pilates workout routine best for?

As with most things, balance is key when it comes to stacking your workouts. Overtraining can creep up if sessions are stacked without listening to your body, so pacing and recovery remain key. If you're generally fit and active, there's no reason why a hybrid training plan wouldn't suit you, though the experts recommend that this style of workout is best for:

• Runners and endurance athletes seeking efficiency, improved posture, and reduced injury risk. Pilates strengthens core and stabiliser muscles, while strength training builds the power needed to sustain long runs. As Shaw explains, “Pilates helps you connect and understand your body. This awareness and control improve the way you move in strength training, helping you train more efficiently, recover better, and reduce the risk of injury.”
• Pilates enthusiasts hesitant about lifting. This hybrid approach offers strength gains without the intimidation factor of heavy weights. Carr adds, “While it’s great to alternate these workouts, remember that Pilates is still challenging your muscles too. Trying to fit in too many sessions a week is going to leave you fatigued, particularly if you’re not focusing on your nutrition, rest, and recovery.”
• Beginners, with careful guidance. Shaw recommends starting with 1:1 sessions or small classes to learn the fundamentals, while Simmons notes, “Both Pilates and strength training involve a lot of new movement patterns, so it can feel like a lot to take in. If you like that challenge, great, but if not, maybe start with one for a couple of weeks, get comfortable with the movements, and then start layering in the other.” Alternating focus areas also helps avoid unnecessary fatigue.
• Anyone wanting variety and capability over aesthetic goals, prioritising how your body moves, recovers, and feels in everyday life. Carr highlights that applying Pilates principles - neutral spine, core activation, breath control - inside strength sessions ensures you build functional, sustainable strength rather than just chasing big lifts.

I built Pilates and strength training into my workout routine for a month - and I can't believe how much stronger I feel.

Weeks one and two

I’ve been making a conscious effort to use my gym membership for more than just a date with the cross trainer. I see you, shy girls, but I’ll admit, my strength training sessions are still a bit sporadic. I’ll tag along if my gym buddy has one on her schedule, or jump into a 30-minute strength class if there’s space, but I haven’t been following a consistent plan.

That changed when I started using the Runna app. As part of my marathon training plan, it included structured strength workouts with easy-to-follow exercises and clear guidance for each movement - which took the guesswork (and intimidation) out of it.

The first couple of weeks were a mix of triumph and soreness. Pilates highlighted muscles I thought I already “knew,” while strength training unearthed completely new ones: upper back, glutes, rib-cage stabilisers. The DOMS (delayed onset muscle soreness) hit me after the very first workout, but I slept better and felt a new sense of awareness in my body. Carr’s insight hit home: “Pilates strengthens the smaller muscles that support the bigger groups you work in strength training, like a building’s foundation. Strength training then reinforces that structure.”

Weeks three and four

By week three, I began noticing changes. I hadn’t set firm aesthetic goals, but things shifted sooner than expected, especially in my upper body. I felt more capable lifting weights I thought I was “past” or weights I had always used, but stopped pushing myself with.

In the Reformer Pilates classes, I found myself wanting to increase the springs rather than sticking to baseline recommendations. Suddenly, moves that used to wipe me out were more manageable - you know you’re getting stronger when the instructor lowers them and you think, actually, I can do more. I managed more reps without my legs trembling, which I always just assumed was a byproduct of Pilates workouts.

I also noticed I was much hungrier - my body clearly asking for more fuel. I started tracking and slightly increasing my protein intake to help with recovery, and made sure rest days were real rest.

By the final week, I felt more solid underfoot during my runs, fewer niggles, better posture mid-run, and stronger core engagement when hills hit. Shaw’s point rang true: “When the body moves as one connected system, it supports strength, flexibility, mobility, and stability.”

After a month, it’s clear: I feel stronger, more resilient, and more connected to how I move. Strength training and Pilates don’t compete; they complement. One gives you power, the other control. If you’ve been putting off strength work because you love Pilates, or avoiding Pilates because you lift, consider this your sign: try both. Your body - and your confidence - will thank you.

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If you’re just starting out on your fitness journey - or even if you're slightly more experienced and know a thing or two - the sheer number of exercises, apps, and Instagram reels out there can feel overwhelming, to say the least. From fancy machines to complicated routines, it’s easy to get lost in the noise and wonder which moves are actually worth your time.

That’s where expert guidance comes in. I spoke to a renowned personal trainer to find out the best workout moves for strength and longevity, and the advice was refreshingly simple: you don’t need dozens of exercises or a full gym setup to get started. Instead, there are a handful of tried-and-tested moves that target key muscle groups, improve balance, and help keep your body resilient as you age.

Whether your goal is to build strength, protect your joints, or feel more capable in everyday life, focusing on these foundational exercises is a smart place to start. Here’s the guide every beginner needs — no gimmicks, just the moves that truly make a difference.

Interested in diving deeper into the world of longevity? Check out our guides to the best longevity exercises and the best longevity workouts, here.

ICYMI: These are the best workout moves for strength and longevity, according to a top PT

Why try the best workout moves for strength and longevity?

Before we dive into the exercises, it's always helpful to break down why we should start strength training in the first place.

Well, a multitude of reasons, as it turns out. Strength training has been enjoying a well-deserved spotlight in recent years, shifting from the territory of dedicated gym bunnies to pretty much anyone wanting to improve their overall health and wellbeing - regardless of age or gender.

Because the benefits of strength training go beyond increasing muscle mass. Of course, that's the start of it, but it's what the increased muscle mass means for us that really matters. Research has proven that more muscle mass can lead to better longevity, meaning strength training can literally help us live longer.

We can put this down to a number of things, including the stronger bones, better metabolism, and boosted cardiovascular health that all come from stronger muscles.

The takeaway? Starting strength training is one of the best things you can do for your long-term health. Period.

5 best workout moves for strength and longevity

And to keep things simple, I asked Sarah Campus, a NASM-qualified personal trainer and gym instructor, to recommend the best workout moves for people just starting out on their strength training journey.

Bookmark the five moves below and give them a try, at home or in the gym.

1. Bodyweight squats

What? Stand with your feet just over shoulder-width apart and your toes pointing ahead. Slowly descend, bending through the hips, knees and ankles. Stop when your knees reach a 90-degree angle, then return to starting position.

Why? The humble squat is a classic for a reason, activating your legs and core. "It's particularly good for working your quads, glutes, hamstrings," Campus adds.

How many? 8-10 reps, 2-3 rounds with 1 min rest.

2. Bodyweight glute bridge

What? Lie on your back and set your knees about shoulder-width apart, with your feet flat to the ground and your knees bent. Make sure your toes are pointed straight forward and that your heels are 6–8 inches from your glutes. Slowly raise your hips, engage your glutes, and squeeze your abs. Hold for a few seconds at the top, then slowly lower back down.

Why? Glute bridges are great for targeting the glutes, hamstrings, and lower back.

How many? 10-15 reps, 2-3 rounds with 1 min rest.

3. Press ups

What? Start with your hands a little wider than your shoulders, knees on the floor, and feet curled together in mid-air. Focus on keeping your shoulders away from your ears with your core engaged, then lower your chest towards the floor with your elbows below your shoulders, creating an arrow shape with your body. Then, push the floor away from you until you fully extend your arms.

Why? "Press ups are a classic exercise that will fire up your chest, shoulders, triceps, and core," Campus advocates. When you feel ready to advance, start with your knees off the floor in a high plank position.

How many? 5-10 reps, 2-3 rounds with 1 min rest.

4. Plank

What? This one's a static move, so it's all about getting into the correct position and holding. Start in a press up position, ensuring your back is straight and both your core and glute are engaged. Hold without allowing your hips to sag, keeping everything locked in place. And don't forget to breathe.

Why? "The plank is a great beginner move because it engages all aspects of your core, including the abdominal muscles, obliques, and deep stabiliser muscles," Campus says. There are plenty of plank variations to try once you feel comfortable with the move, too.

How long? 20-30 second hold.

5. Bird dog

What? On all fours with your hands under your shoulders and knees under your hips, extend your right leg behind you. At the same time, reach your left arm out in front, parallel to the ground. Hold for two seconds, then repeat on the other side.

Why? Bird dogs are perhaps the least known of the moves in our list, but they're perfect for core stabilisation, plus lower back and glute activation.

How many? 8-10 reps per leg, 2-3 rounds with 1 min rest.

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What springs to mind when you picture a core move? We'll wager it involves lying down (either supine or prone - that is to say, on your front or your back!) and possibly some neck strain.

But the best core strengtheners need not involve either of these, you'll be pleased to hear. In fact, standing core moves are more popular than ever right now, as we all come around to the idea that core engagement is about so much more than bashing out a few sit-ups, post-sweat session.

And one of the very best standing core exercises is the (slightly scarily sounding) Pallof press. Now, we know any move with its very own capitalised name is going to be a burner, and the Pallof press is no exception. Research (such as this study, published in the Strength and Conditioning Journal) shows that the move is effective in developing trunk stability and core strength, as well as improving alignment and stability of the spine.

So, when I was asked to give the move a go every day for two weeks, it's an understatement to say I was keen. After all, who doesn't want a stronger core, less lower back pain and better athletic performance (even if this is just throwing my kids' washing into the laundry bin - still great to be on point)?

Keep scrolling for everything you need to know about this simple yet powerful exercise, as well as how I got on with it. And for more on all things core, do check out our guides to the best advanced standing core moves, the best core exercises, the best ab workouts for women and our favourite home core workouts, here.

We asked top coaches for their take on the Pallof press - your guide

What is a Pallof press?

If you've never come across a Pallof press before, don't worry - you're not alone. But you will need to wrap your head around a couple of key concepts here: the Pallof press is a compound, anti-rotational move. Essentially, this means it'll force you to engage multiple muscles simultaneously, while resisting any twisting of the torso.

"A Pallof press is a core exercise that looks very simple on the surface, but it is deceptively challenging," explains personal trainer Monty Simmons. "It is what we call an anti-rotation exercise, and it is brilliant for teaching the body to stay strong and stable. You use a resistance band or a cable machine, stand side on to where the resistance is coming from, and press your hands out in front of you. The band or cable is trying to pull you back in towards the machine, and the work is in resisting that rotation."

Trivia fans, take note: named after its inventor, physical therapist John Pallof, the move is thought to have originated in the mid-2000s and was originally called a 'belly press'.

What are the benefits of a Pallof press?

If you're a regular MC UK reader, you'll know that any trending move has to stand up to the benefits test. And we concur: the Pallof press has plenty to love about it.

1. They help strengthen your entire core

Hands up if you think your core is simply abs and obliques? Well, you might be surprised to learn there's a lot more to it than that (although they are pretty integral!) Our core comprises all the muscles that wrap around and support the spine and pelvis. This includes not only those abs and obliques, but also deep core stabilisers (transverse abdominis), pelvic floor, hip flexors and glutes. While many core moves focus on the superficial muscles alone, a Pallof press will torch your entire core.

"The main benefit of the Pallof press is building a strong and resilient core," notes Simmons. "Instead of endless sit-ups, which just train your abs to flex, the Pallof press teaches your trunk to resist movement rotationally too. Even though it looks like you are just pressing your hands forward, what is really happening is your core is working hard to keep your body steady and stop it from wisting."

2. They help improve posture and stability

Another key benefit of the Pallof press, as opposed to more standard core moves, is that it aids posture and stability, not only through strengthening the core muscles, but also

"One of my all-time favourite resistance band core moves, this anti-rotation exercise builds stability by forcing your abs and obliques to resist movement, improving strength and control," notes personal trainer Edwina Jenner. " The core muscles are forced to work harder to stabilise your body during movements, activating deep into our stabilising muscles."

And guess what flows from having a stable trunk? Better posture. "A well-functioning core supports the lumbar spine and pelvis, stabilising the trunk during movement and maintaining proper alignment," continues Jenner. "During everyday movement, or a strength training session, your transverse abdominis and multifidus act like internal scaffolding, supporting your spine from the inside, improving posture, and reducing forces on the vertebrae and discs."

3. They reduce lower back pain

All this talk of vertebrae and discs leads us neatly on to the next benefit of the Pallof press: less back pain. Studies (like this one, published in the Journal of Physical Therapy Science) show that strengthening the core helps to alleviate chronic lower back pain.

"A Pallof press also helps protect the lower back," agrees Simmons. "Much back pain stems from overuse or weakness around the trunk. By strengthening the core muscles that resist twisting, you take pressure off the lower back and reduce the risk of sudden tweaks."

4. They boost functional fitness

While any form of movement has value for our everyday lives, adding Pallof presses into your workout rotation has legitimate real-world benefits, too. The move mimics how we move in real life, making those everyday activities feel that little bit easier.

"Adding a Pallof press in makes your core routine far more inclusive of everyday forces," notes Simmons. "Your core’s job is not just to sit up, it is to stabilise laterally when you pick up a shopping bag, or rotationally when you twist to grab something from the car, or just when you are lifting in the gym."

5. They're simple and accessible

It's not news that we love an easy and accessible move, and the Pallof press is right up there. Aside from a resistance band, you won't need any specialist equipment to perform the move, and it can be adapted to suit different ability levels, making it suitable for pretty much anyone and everyone.

Who is a Pallof press best for?

As touched on above, the beauty of this simple move is how universally applicable it is. "Honestly, almost everyone can benefit from a Pallof press," enthuses Simmons. "If you are new to training, they are a safe entry point to core work because the movement is simple and you can control the resistance.

"Even if you’re used to lifting heavy weights, Pallof presses are a useful accessory because they teach your body to resist unwanted trunk movement; not just during lifts, but also in the moments around them, like carrying dumbbells to a rack or loading and unloading plates onto a barbell at tight or awkward angles."

There's just one caveat, here: those with acute disc issues, people who've had recent abdominal surgery, or individuals with pelvic floor conditions may need medical clearance before starting a Pallof press (or any other) regime; if in doubt, speak to a physio or doctor.

How to do a Pallof press with good form

We know we bang on about form all the time, but it really is key to both banking benefits and preventing injury, so listen up. Simmons sets out how to perform a Pallof press properly.

• Set up a band or cable at chest height. Stand side on to the anchor point, feet about shoulder width apart, and hold the band or handle with both hands in front of your chest.
• Start with your hands close to your body, then press them straight out in front of you, keeping your elbows softly bent, not locked out.
• As soon as you extend, you will feel the resistance trying to pull you sideways. The job is to resist that pull.
• Keep your shoulders down, your chest tall, and your hips square. Hold the press for a second or two, then bring your hands back in slowly.
• Keep the movement controlled - don't let your arms drift off centre, and do not let your body twist.
• Imagine your ribs stacked over your hips and your body like a solid pillar resisting the pull of the band.
• Start light, focus on technique, and gradually build up the resistance once you can hold steady without wobbling.

I tried doing a Pallof press every day for two weeks - my unfiltered thoughts

Week One

No stranger to a spicy core workout, as week one of my Pallof press challenge rolls around, I'm keen to get started - and not even a little apprehensive, as I'm fairly certain I'll be able to manage this challenge with my eyes closed.

And honestly? My only hiccup on day one was working out how to attach my resistance band somewhere I wasn't going to do any structural damage to my house (if you're a gym member, you can use the cable machine for Pallof presses, but if, like me, you prefer to work out in private, resistance bands are your BFF).

I settled on the handles of my Peloton bike, being the perfect height and (hopefully!) secure enough to take a little force - I guess we'll find out soon enough. Having already done a weights session (courtesy of the fabulous Caroline Girvan, if you're after a seriously hardcore strength class!), I felt nicely warmed up and ready to smash my Pallof press goals.

As predicted, while I had no trouble actually performing the move (it really is straightforward), I was surprised at how quickly I felt my muscles switch on. I started with ten reps - note to self - don't forget to work out both sides!), and by five reps in, I already felt my obliques kicking in, not to mention I was really regretting the chest presses I'd just completed - who knew the Pallof press was practically a full-body move? I even felt some work in my quads, too - bonus.

After completing three sets of ten reps, I'd definitely worked up a bit of a sweat and my heart was pumping, too - so far, so good.

The next couple of days continued in much the same vein: I diligently performed three sets of between ten and 15 reps, with a medium-strength band. By day five, I felt ready to up the ante, despite waking with DOMS (always a good sign).

I turned to the experts for advice on how to progress the move, and the simplest way was to move further away from my stable anchor point (the bike handles) and, reader, this really worked. I couldn't believe how much harder I had to work to resist the rotation, just from taking a step away from the anchor.

As a result, I dropped the reps back down to ten on each side, so I wasn't compromising on my form.

Week Two

By the beginning of week two, I'm starting to feel a little stale doing the same move every day - not to mention, my abs are sore. However, I've committed, and we all know that consistency is where growth really lies, so I whack on some tunes to keep me interested and crack on.

This week, I've decided to go for a heavier band to increase the resistance (and therefore work) - I know, I'm a glutton for punishment, but I love how small tweaks like this can really change the game when it comes to workouts. And I definitely notice the difference: interestingly, I'm feeling the strain in my hip flexors, which (according to the experts) is a sign that I've either got tight hip flexors (guilty) or weak glutes, or maybe even both.

I also notice that the days when I've done a low-intensity class first (barre, reformer Pilates, strength) are the days when I feel more intense muscle activation, most likely because I've already focused on working those areas. In contrast, on the days when I run, the Pallof presses feel easier.

By the end of the week, I really am feeling stronger and more stable as I Pallof press away - my legs feel sturdier, which I'm taking as a sign that my core is stronger, meaning my legs aren't being forced to work quite so hard. I also tried to really slow the move down and focus on my breath, turning the 10 minutes it took me each day into a mini mindful moment.

Honestly, though, I wouldn't necessarily recommend doing Pallof presses every day, as I quickly felt a little bored. That said, I can't argue with how much stronger I feel around my mid-section - now it's time to go out into the world and see how much easier my life is. I'll report back.

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By this point, most of us know the importance of a strong core. Also referred to as the body’s trunk, your core is a group of muscles that wraps around your midsection like a corset, supporting almost every movement you make. It helps to stabilise your spine and joints, protect your internal organs, and is key to everything from good posture to better balance.

The chances are you’re familiar with many of the most popular (and often brutal) core movements - think planks, V-sits, Pilates Hundreds and crunches. But in the last year, you may have noticed an increasing number of your favourite Pilates teachers and fitness influencers taking their ab routines up a notch with added resistance, from dumbbells and ankle weights to resistance balls and weighted vests.

Weighted ab workouts are growing in popularity, and for good reason. They promise to build stronger, more defined abs than bodyweight training alone, and crucially, the science backs this up. Studies show that adding load to your core exercises increases muscle activation, particularly when compared with static or dynamic bodyweight moves.

With that in mind, we set out to find the best weighted ab workouts to help you boost core strength and stability. Below, we asked top UK personal trainers to share their expert tips, from how to safely add load to your workouts, to the exact moves they rate for visible results and functional strength.

Keen to know more? Keep scrolling. And for more core training inspiration, don’t miss our guides to the best standing ab workouts, the best deep core exercises, and the best static core exercises to try ASAP.

Weighted Ab Workouts Promise to Transform Your Ab Strength - 5 Workouts That Top PT's Recommend

What constitutes a weighted ab workout?

Put simply, a weighted ab workout is any series of abdominal movements which uses weights. “Adding any kind of external resistance makes the exercise more difficult,” says personal trainer and nutrition coach, Harry Rowley, “which is why we use it to build muscle, strength and control.”

”The resistance could come from dumbbells, small hand weights, ankle or wrist weights, or even a weighted vest,” adds Personal Trainer, Fiona Kavanagh. “Typically for ab workouts, we use no more than 10 to 15kg and aim for around 10 reps per set, but this all depends on age, fitness level and experience. I always say the weight should feel comfortably uncomfortable, meaning you want to feel challenged, whilst still being achievable.”

What are the benefits of adding weights to your ab workouts?

So, what’s the point of adding weight to your ab workouts? Well, according to personal trainer and founder of TC Coaching, Tom Chandler, it all comes down to something called progressive overload, which essentially means gradually increasing the stress on your muscles over time. It’s a staple training principle, which studies show helps to increase our work capacity, strength and conditioning by forcing our muscles out of their comfort zone.

“Your abdominals should be trained like any other muscle,” says Chandler. “In order for the muscles to grow, we need to either increase time under tension or add more weight. By adding weights to an ab circuit, you can keep your reps and sets the same whilst still seeing progress.”

Both Kavanagh and Rowley agree, with Rowley pointing out that adding resistance to your ab workouts also helps to increase core stability. “Your core muscles are forced to work harder to resist the weight, improving your control and balance,” he says. “This helps to protect your spine and ensures your muscles work evenly during exercise, reducing strain on any single area and reducing your risk of injury.”

For Kavanagh, the activation of the deep core is another benefit of adding weights to your ab workout. “Adding weights to your ab circuits helps to engage the transverse abdominus, the deepest of the core muscles, which acts like a corset to support your spine and internal organs. Strengthening this muscle will lead to improvements in posture and a reduced risk of back pain.”

Who are weighted ab workouts best for?

All three experts are clear that beginners should start out with bodyweight ab workouts before attempting to add weight. “Focus on mastering the movement with good form first,” says Rowley, who says you should be able to do ten to twenty repetitions with ease before you increase resistance.

“Quality is more important than pushing the load,” confirms Chandler. “Make sure that you don’t have any delayed muscular soreness for the four days after a bodyweight workout before you consider adding weight."

But for those who have mastered some of the trickier bodyweight moves, such as hollow holds, leg raises and planks, weighted ab workouts are a natural next step, says Kavanagh. “If you’re an intermediate or advanced exerciser looking to keep progressing and build visible, toned abs, then adding weights will help you build the strength you need to see results.”

They’re also a great idea for anyone who spends most of their day sitting down, she adds. “Sitting down for long periods weakens our back, neck and shoulders, and weighted ab exercises can play a huge part in counteracting this.”

If you’re pregnant or recovering from injury, then weighted ab workouts aren’t entirely off the cards, either, says Rowley. “Weighted core exercises can still be hugely beneficial, but they need to be performed safely, and it may be helpful to have the guidance of a trainer. When done well, they can help to build up weaker muscles, improve flexibility, enhance spinal control, and increase stability.”

5 best weighted ab workouts under 15 minutes, chosen by top personal trainers

1. Tom Chandler 5 Mins Weighted Core

What? Personal trainer, Tom Chandler, leads a quick, six-exercise ab finisher.

Why? “This should be used at the end of a workout as it takes the muscle to near complete fatigue and you won’t want to do anything else after it,” says Chandler. “Start with it unweighted and once you can complete each exercise comfortably for 30s, look to try adding a 2kg weight, repeating this two to three times per week until this weight feels comfortable.”

How long? 5 minutes.

2. Fit by Mik 10-Minute Weighted Ab Workout

What? A 10-minute plank-free ab workout, made up of ten different moves.

Why? “This is a great workout because it’s simple, effective and requires very little space or equipment,” says Kavanagh. “All you’ll need is a set of dumbbells and a mat.”

How long? 10 minutes.

3. MadFit 10 Min Intense Six Pack Workout

What? An all-levels at-home ab workout, with optional weights.

Why? “This is a great video with clear instructions and a trainer who works out with you,” says Kavanagh. “It’s a great choice because your setup position varies, and you have the option to do the exact same exercise with or without weights, should you need to take it down a notch.”

How long? 10 minutes.

4. Harry Rowley PT Quick Three Movement Ab Circuit

What? A simple yet challenging three-movement weighted ab circuit.

Why? "Combining holds, crunch and twist movements, this workout targets the deep core and obliques," says Rowley.

How long? 15 minutes.

5. MadFit 15-Minute Standing Abs

What? A standing core series is ideal for those with lower back pain.

Why? “I highly recommend this workout because the standing position helps to engage the deep core muscles, whilst also protecting your back,” says Kavanagh. “Lots of people find the supine (lying down) position uncomfortable for their lower back and neck flexors. By standing, you remove any of that discomfort whilst still working hard.”

How long? 15 minutes.

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In her book Unbelievable, published just after winning gold at the London 2012 Olympics, Jessica Ennis-Hill reflects on the anxiety she felt as a teenager about building muscle and developing an “athlete’s body.” At the time, as a young athlete reading her words, I related hard. It perfectly captured how pervasive the messaging around women’s bodies was in the early 2000s and 2010s, a time when many of us idolised skinniness and feared the “bulk” associated with muscle.

Thankfully, the narrative has shifted since then, not just aesthetically, but in terms of our understanding of long-term health. At the risk of sounding like a cliché, the “strong not skinny” movement has been a game-changer for women’s health, helping to reframe strength training as not only empowering but also protective for our bodies. In fact, a 2024 study of 400,000 people found that women who strength trained had a 30% lower risk of dying from a cardiovascular condition, a reduction more significant than was seen in men.

As a health writer and former track and field athlete, I’ve been lucky enough to work with some of the UK’s top strength and conditioning coaches, and I’ve seen first-hand how they programme athletes to meet performance and strength goals. It meant that I’ve mostly avoided the intimidation that often comes with walking into a weights area, and I’ve had a decent grasp of what’s required to build strength.

But since hanging up my spikes, even I’ve found it tough to build a consistent, effective strength routine. More often than not, I’ve caught myself wandering around the gym doing a few aimless sets without any real structure or purpose.

I know I’m not alone, either. Unless you’ve studied sports science or come from a training background, designing your own programme can feel almost impossible. It’s one of those “you don’t know what you don’t know” situations, and in fact, recent research from Muscle Booster found that 81% of us are inadvertently missing out on key muscle groups in our training, potentially compromising our strength goals entirely.

Of course, personal training is always a brilliant option if it’s accessible to you - offering real-time guidance, motivation and support with technique and recovery. But not everyone has the time, budget or confidence to invest in 1:1 coaching, especially if the gym already feels a little intimidating.

The good news is that once you understand the basic principles of how muscle is built and what a good session looks like, creating your own programme can be surprisingly simple. That’s why we’ve asked two former Commonwealth Games athletes, who are both now leading coaches, to break down the basics for us.

Interested? Keep scrolling. Below you’ll discover what strength and conditioning actually is, the benefits it can bring you, and how to actually structure your sessions to become stronger, safely and effectively.

And if you’re looking to learn more about building muscle, we’ve got guides to the types of strength training, the best strength training exercises, and a first-hand account from Health Editor, Ally Head, who integrated a 30-minute home strength workout into her training routine every week for eight months.

Ever Wondered How To Structure Your Strength Sessions? Two Top Coaches Share Everything You Need To Know

What is strength and conditioning?

According to personal trainer and co-founder of VOW Fitness, Jessica Putnam, strength and conditioning is about so much more than just lifting heavy in the gym. “S&C is the process of training your body to perform, move and feel better, through strength work, cardio, mobility and injury prevention,” she explains. “It’s about teaching your body to be strong, resilient and capable across all aspects of life.”

While the ‘strength’ part of the equation is our main focus here, it’s worth noting that both elements (strength and conditioning) are designed to work together. Commonwealth Games decathlon bronze medallist and Director of Performance Pathways, Martin Brockman, puts it like this:

“Strength increases our capacity to perform by improving force generation, but it’s the conditioning component which allows us to apply our strength effectively and safely. As we get stronger, greater demand is placed on our tendons, ligaments, and joints. Conditioning addresses this by developing supporting tissues, improving movement efficiency, and increasing mobility and stability. Together, these adaptations reduce injury risk and enhance the body’s ability to tolerate training long-term.”

In short? Strength and conditioning isn’t just for elite athletes. It’s a training approach which is both sustainable and effective, and which will help your body thrive both in and outside the gym.

What are the benefits of strength training for women?

Strength training is important for everyone, but for women, it can be revolutionary. From a physiological, hormonal, and psychological perspective, the benefits are far-reaching, and crucially, it can help to protect conditions which disproportionately affect us as we age. Take osteoporosis, for instance, which affects over two million women in the UK, and which research shows is most effectively prevented through resistance training.

“During menopause, when oestrogen declines, there is an accelerated loss of bone density, which increases women’s susceptibility to osteoporosis,” explains Brockman. “Resistance training helps to slow this process by stimulating bone tissue while simultaneously strengthening the muscles and tendons that act as shock absorbers, reducing stress on the skeleton and lowering the risk of bone-related injuries.”

But the benefits don’t stop there. Strength training also has a significant impact on hormone regulation and metabolic health.“Strength work also helps to regulate hormones and improve insulin sensitivity by improving how your body uses glucose,” adds Putnam, a point particularly important for women living with reproductive conditions such as PCOS, where insulin resistance is a key driver of symptoms.

Then there’s body composition. Regular resistance training builds lean muscle, which helps to increase tone and definition, as well as boost resting metabolic rate. “Lean muscle increases the number of calories the body burns at rest, making it easier to manage weight in a healthy way,” explains Brockman.

It’s also a key tool for injury prevention - something you may not have realised you’re more at risk of as a woman. “During puberty, women’s pelvis widens, which increases the inward angle of the femur and places greater stress on the joints of the lower body, particularly at the knee,” says Brockman. “Strengthening and stabilising the hips, knees and ankles becomes increasingly important in preventing injury, by improving movement control and reducing the likelihood that the body will be forced into positions that compromise the joints.”

And beyond the physical? Strength training is downright empowering.

“Strength training is a game changer for women’s confidence,” concludes Putnam. “There’s something incredibly powerful about picking up a heavy weight and realising your body can do it.”

How to structure your strength and conditioning sessions for full body strength, according to leading coaches

So, how do you take all that theory and turn it into a programme that actually works, and fits into your life?

While an individualised approach is always best (and listening to your body is non-negotiable), the two coaches agree on a set of key principles that can help you get started and stay consistent.

1. Session Frequency

“For women aiming to build strength, improve muscle tone and protect their joints, a well-structured programme of two to three strength sessions per week, ideally spaced 48 to 72 hours apart, is highly effective,” says Brockman.

2. Exercises and load

When it comes to what to include, both coaches recommend basing your session around one or two big lower-body moves (think squats, deadlifts or lunges), which Putnam calls the “big rocks”:

“For those seeking to maximise strength, heavier loads with lower repetitions, such as five sets of five, are most effective,” explains Brockman. “For those prioritising general health and muscle tone, two to four sets of eight to twelve repetitions strike the right balance between strength and capacity building.”

“The remainder of the exercises should aim to create balance across the body,” says Brockman, means incorporating both upper-body pushing and pulling moves (think press-ups, bench press, rows, overhead press, pull-ups or lat pulldowns), plus work for supporting muscles such as the abductors and adductors.

And don’t forget your core, but think beyond crunches. ““Anti-rotation moves like planks, Pallof presses or loaded carries are great for building core strength and stability,” says Putnam.

Put together like this, your training plan doesn’t have to be intimidating or time-consuming, says Brockman. “You’ll get the benefits of improved strength, joint resilience and long-term health, without the volume or complexity that often deters people from stepping into the gym.” Sounds like a win to us.

3. Tracking progression

Unless you’re training for a specific event, it can be hard to know if you’re improving, when to dial things up and when to taper off.

“As a general rule, it’s a good idea to change things up every six to eight weeks,” suggests Putnam. “You can do this by adding weight, increasing the reps or sets, or swapping in a different exercise to work the same muscle group.”

That said, Brockman is clear that the most important marker of progress isn’t the numbers, it’s the consistency.

“Before focusing on weights or repetitions, ask yourself whether you are showing up regularly and completing the sessions you planned. The body adapts to the demands placed on it, which means it needs a consistent training stimulus in order to respond and improve.”

Once that base is built, you can start tracking progress in more specific ways.

“Keeping a training diary where you log the exercises performed, the weights used, the repetitions completed, and how the session felt, provides a clear picture over time,” says Brockman. “Progress can then be seen by lifting heavier weights for the same number of repetitions, or by completing more repetitions or sets with the same weight. Or it may come through efficiency, by performing the same workout with less fatigue.”

To keep training fun and a little competitive, Putnam suggests introducing some light testing every eight to twelve weeks. “You could test your one-rep max for the deadlift, or how many press-ups you can do in one go, make a note of it and test again in a couple of months,” she says.

4. Don’t forget recovery

Whilst most of us won’t need a full-blown rest week in the way that elite athletes do, building in recovery is still a non-negotiable if you want to stay injury free.

“For most people, effective recovery starts with allowing adequate rest between sessions,” says Brockman, which is why leaving one or two days between strength sessions that target the same muscle groups is important to give your body time to repair and adapt.

Rest doesn’t have to mean doing nothing, though. “Cardio helps to support blood flow to the muscles, while yoga helps to maintain flexibility and develops stabilising muscles which recover much faster than the large muscle groups,” he says. “Playing sports between strength sessions is also a great way to increase blood flow and put your new strength into action.”

Putnam recommends taking a lighter training week, with reduced intensity, volume, or one fewer session, every six to eight weeks.“It gives your joints time to recover, prevents burnout, and ultimately makes you stronger in the long run.”

And finally, remember: no guide or plan beats listening to your own body.

“If you’re constantly sore, tired or plateauing, it’s probably time for a lighter week,” says Putnam, who reminds us that recovery is important to keep training enjoyable.

“The main thing is to enjoy what you’re doing. Find a style of training you genuinely look forward to, and don’t be afraid to challenge yourself. Setting goals is powerful because real progress and that sense of pride in what your body can do, always happens just outside your comfort zone.”

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There’s nothing like a successful rebrand to get people talking. In fashion, it was Burberry. In music, it was Miley. And in fitness? Well, nothing quite compares to the glow up of walking.

Really, we should’ve been paying it more attention all along. Research proves it as a central part of the Mediterranean lifestyle, which also champions regular, moderate movement, alongside a seasonal wholefood diet, plenty of sleep and strong social connections. Other studies consistently link walking to healthy ageing and increased longevity, with this 2006 paper proving it to help regulate the nervous system and improve mood.

But for years, it struggled to compete with the high-octane energy of sweat-drenched classes and HIIT circuits. It wasn’t until lockdown slowed everything down and stripped fitness back to basics that walking had its moment in the sun, with TikTok trends spanning the Hot Girl Walk, rucking, colour walking and silent walking all hitting millions of views.

And while the beauty of walking lies in its unstructured, low-pressure simplicity, it has slowly been making its way to the gym floor. Peloton now offers dedicated treadmill walks, and where 45 minutes of walking on a treadmill would have once raised eyebrows, it’s now totally normal.

Still, I’ve always been a little sceptical about walking indoors. Without the fresh air or natural scenery, it felt a little boring and, dare I say it…pointless? Which is why my curiosity was piqued by TikTok’s latest viral fitness trend: tread and tone.

Coined by creator Samantha Banwer, tread and tone fuses treadmill walking with light dumbbell exercises for the upper body in a strength and cardio mash-up, which is blowing up online for being both efficient and effective.

With upper body training far from my favourite, and in search of a low-intensity cardio boost, I asked the experts for their thoughts before giving it a go myself.

For my honest reflections, keep scrolling. And if you’re after more walking inspiration, we’ve got guides to the best walking workouts for beginners, the best 10 minute walking workouts, and the best walking pad workouts, here.

I Tried Out a Week of TikTok’s Tread And Tone Workouts to See if They’re Worth the Hype. The Verdict? Mixed.

What is the tread and tone workout trend?

The tread and tone workout, a term coined by TikTok creator Samantha Banwer, first went viral in December 2024 and has been gaining traction ever since. Combining a light dumbbell routine with 45-60 minutes of treadmill walking, Banwer swears by the workout, describing it as her “holy grail”.

Banwer’s viral routine involves walking on a flat incline at a speed of 3 to 3.5mph for 45 to 60 minutes. Whilst you walk, you cycle through as many sets of bicep curls, hammer curls, upright row, lateral raise and overhead press as you can. Each exercise is performed for ten reps, and Banwer uses 2kg weights throughout the session.

Why is the tread and tone workout so popular?

The benefits of both walking and resistance training are well-documented. The former has been closely linked to increased lifespan, reduced biological age, and improved mental health, whilst the latter is associated with protection of bone health, improved athletic performance and positive body image amongst women.

But together? Is combining walking with resistance training actually any better than training separately? Αccording to Banwer, the answer is yes. When asked about the benefits of her workout in the comments section of her video, she replied, “time management, efficiency, makes walking more fun!”

So, what do the experts think? Well, according to personal trainer Aimee Victoria Long, the tread and tone workout is going viral because it “offers a creative and efficient way to train both cardiovascular endurance and muscular strength in one session.”

She explains that whilst Banwer’s specific workout might be new, the concept of tread and tone has been a popular tool in the fitness space for years. “Trainers and group fitness classes have long combined walking or treadmill intervals with strength training because it improves cardiovascular fitness, builds muscle strength and tone, increases your metabolism and improves mood and energy, especially when paired with music or a group setting.”

“What’s changed,” she says, “is the accessibility. People are now creating their own routines at home or at the gym, which has turned this structure into a more flexible and personalised way to train.”

Do experts recommend the tread and tone workout?

Despite its appeal for efficiency, the expert view is mixed when it comes to the efficacy of tread and tone workouts.

According to Jack Claxton, personal trainer at David Lloyd Clubs, “cardiovascular training and resistance training are most effective when performed separately, allowing full concentration on the technique, intensity, and quality of each. Dividing focus between two demanding forms of exercise can easily disrupt posture, compromise joint alignment, and reduce control over the weights, each of which increases the likelihood of injury,” he explains.

It’s a perspective which Tia Purewal, personal trainer and women’s health coach, echoes. “The trend doesn’t really add anything that you couldn’t get from a normal treadmill walk completed before a resistance session. Separating the two means you can give your all to each exercise, which is what you want to be doing to make the most out of your fitness goals.”

Long also has concerns about the safety of the workout. “No one should feel pressured to copy an advanced workout they see online,” she cautions. “This format can be physically demanding if you’re a newcomer or if you don’t have your recovery and nutrition in place.”

Her advice? To build up slowly and adapt the workout to fit your individual goals, energy levels and fitness experience.

What are the best alternatives to the tread and tone workout?

So, with the experts divided on Banwer’s routine, Long shares some alternative workouts, which retain the concept of tread and tone, but which separate the walking from the weighted section of the session.

1. 30 Minute Beginner Walk + Tone Workout

1. Treadmill walk at five percent incline, 3.5mph for five minutes
2. Off-treadmill circuit:
   1. Bodyweight squats – 15 reps
   2. Incline push-ups on treadmill frame or bench – 10 reps
   3. Dumbbell bent-over rows – 12 reps
3. Repeat three times
4. Cool down with a five minute flat walk at 3mph

2. 40 Minute Intermediate Hill and Tone Session

1. Warm up walk for five minutes at flat incline, 3.2mph
2. Incline walk for ten minutes at 8 to 10 percent, 3.5 to 4.0mph
3. Off-treadmill strength circuit:
   1. Walking lunges – 10 each leg
   2. Dumbbell shoulder press – 12 reps
   3. Glute bridges – 15 reps
4. Repeat incline walk and circuit two times
5. Cool down walk for five minutes at zero incline

I Tried the Viral Tread And Tone Workout - And Have Some Thoughts

Days one to three

Armed with the experts’ scepticism, I went into my week of tread and tone workouts unconvinced. They advise me to try three workouts across the week, which I plan to intersperse with Pilates, Yoga and running workouts.

Feeling slightly embarrassed about the unusual nature of my workout, I choose to do my sessions at ONE Ldn, one of the UK’s only female-founded commercial gyms, and a space well known for its welcoming and non-judgemental community.

Fortunately, the treadmills are tucked in a quiet area of the gym, so after collecting a pair of 2kg dumbbells and plugging myself into my favourite podcast (My Therapist Ghosted Me for those asking), I get to work.

Once I was walking steadily at 3.5mph, I began cycling through the dumbbell exercises, the routine propped up on my phone screen in front of me.

My first takeaway? Headphones are essential. Sixty minutes of treadmill walking can sound like a chore, and at first, it felt like one, too. But oddly enough, the repetitive rhythm and low intensity of the workout quickly became meditative. I zoned out, focused on the form, and before I knew it, half an hour had flown by.

Each full circuit of the dumbbell routine took around two and a half minutes. I managed 20 sets in the hour, taking 30 seconds to a minute of rest between rounds. It’s very much a test of muscular endurance, thanks to the lighter weights and higher reps (for muscle growth, research suggests sticking to two to three sets of eight to twelve reps with heavier loads).

I wouldn’t call it hard, exactly, but by the 45-minute mark my arms were definitely burning, and I’d broken a light sweat.

For session two, I decided to take tread and tone outside - partly to chase some late summer sunshine and partly in search of the mental health benefits that come with fresh air and greenery. Armed with my new hand weights, I set off through the cornfields. I’m a regular walker, and I genuinely find it sets me up for a better day. But what I loved most about adding the dumbbell routine was the fact that I couldn’t check my phone the entire time. With my hands full, my phone remained in my pocket, and I came back more refreshed than usual.

Did it work as well as the treadmill version? Arguably. You can’t monitor your pace quite as closely, but uneven terrain and the odd hill introduce their own challenge. And in some ways, it’s actually safer because you aren’t tasked with navigating a motorised belt whilst gripping hand weights.

Days four to seven

By the time session three rolled around, I was back at the gym, this time nursing tired legs from a run the day before. The low intensity of walking was a welcome reprieve, and I used the workout to warm up my body ahead of Pilates.

To round off the week, I headed out for one more outdoor walk, which delivered much the same results as before: it was mindful, fairly energising, and it set me up well for a positive rest of the day.

My verdict? Tread and tone probably isn’t going to make you run faster, lift heavier, or transform your fitness. But that doesn’t mean it’s useless, and I don’t think we should be so quick to discredit it. On days when you don’t fancy a run, can’t face the intensity of a HIIT class, or want to move without a strict structure, it serves a purpose. You can get a full hour of movement, some low-impact cardio, a bit of an upper-body burn, and uninterrupted time with your favourite podcast.

So, if you’re tempted to give it a go, take it with a pinch of salt and bear in mind the importance of safety when handling weights on a moving conveyor belt. (No fallers, please).

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It's fair to say that midlife women are crushing things right now. Alongside growing awareness around women's health (menopause has never been more visible, and we're here for it), there's a slew of 50-something fitness influencers flooding my social feeds.

And right up there is Caroline Idiens, aka Caroline's Circuits. In the past few years, the 53-year-old trainer has taken the midlife workout world by storm, amassing an impressive 2.3 million followers on Instagram along the way, with fans including Joe Wicks himself. Her premise? Short, effective and accessible workouts that are designed to fit into your hectic day.

There's a reason her workouts are wildly popular: they work. Research (such as this 2023 study, published in the BMC Women's Health journal) shows that resistance training is effective in both counteracting reduced muscle mass and altering body composition in middle-aged women, while further studies (like this one, from the Journal of Clinical Medicine) reveals that strength training can improve the symptoms of menopause too, from brain fog to hot flashes and more.

While I'm not quite in the throes of menopause, aged 46, I'm certainly heading into perimenopause, so when MC UK's Senior Health Editor Ally asked me to try out Caroline's Circuits, I knew it was the perfect challenge for me - both mentally and physically. We know that from the age of 30, women are susceptible to age-related muscle-mass decline as well as reduced bone density, both of which can be addressed with strength training and other lifestyle interventions. Put simply, it's never too early to start future-proofing our bodies.

Plus, the beauty of Caroline's workouts is that they're beneficial for anyone, of any age, looking to build a body for life. All of her sessions focus on functional strength training to make day-to-day living easier, which I'm sure you'll agree we could all benefit from.

Keep scrolling for my honest thoughts below, but in the meantime, do check out our guides to what strength training actually is, the best strength training workouts, all about functional strength training and the best beginners strength training workouts.

I worked out with Caroline's Circuits for two weeks - and I'm amazed at how much stronger I feel already

What is Caroline's Circuits?

As touched on above, Caroline’s Circuits is an online fitness platform, focusing on strength-based workouts designed to be accessible, effective, and tailored to women in midlife.

You can choose from live classes (of which there are four per week) or simply workout on demand, as and when suits you and your lifestyle. This flexibility and accessibility are at the core of why Idiens' platform really works: there's no gymtimidation or onerous commitments here.

"The platform aims to lower the barriers for women in midlife to exercise, to engage with fitness in the comfort of their own homes, without expensive equipment and the intimidation of a gym," Idiens tells MC UK. "The platform is home to accessible strength routines which are easy to fit into your daily routine."

Why is strength training so crucial in midlife?

It's probably (hopefully) not news to you that strength training is super important for women as we age: in fact, it's one of the most powerful and effective tools in our ageing arsenal. While we advocate all and any form of movement for both mental and physical wellbeing, a certain alchemy occurs when midlife women start resistance training, and the magic extends way beyond aesthetics.

"Strength training, unlike other forms of exercise, will future-proof the body, keeping you fit, well and strong whilst supporting the functional capabilities that we need," notes Idiens. "Women with more muscle live longer, move better, and stay independent as they age - lowering the risk of injuries and reducing the risk of age-related diseases."

What are the benefits of Caroline's Circuits?

When it comes to the benefits of this type of metabolic conditioning (aka metcon), there are so many benefits, we'd be here all day if we were to list them. But for the sake of completeness, let's take a look at the main ones here.

1. It helps us build and retain muscle mass

We've seen above that from the age of 30, we experience a natural decline in our muscle mass as our hormones begin to change, and Idiens informs MC UK that this is, in fact, an 8% loss of muscle in fact for each decade.

"This is especially prominent for women navigating the menopause," she continues. "Strength training is absolutely key to counteract this and maintain our lean muscle mass."

2. It increases bone density

Contrary to popular opinion, the bones you're born with aren't your bones for life. Lifting weights consistently has been scientifically proven to improve bone density and reduce the risk of osteoporosis, with studies showing a clear link between resistance training and bone health.

3. It reduces our risk of injury

Aside from both bone and muscle mass-related benefits, regular strength training has other real-world pros, too, enhancing our posture, balance, flexibility, and coordination, all of which can become trickier as we age.

In addition, which of us over the age of 20-something hasn't felt a back twinge at times? Strength training is (one of) the solutions.

"Building a stronger core and glutes helps to reduce back pain, a common injury felt in midlife," agrees Idiens.

4. It boost confidence and self-esteem

Let's face it, our self-esteem can take a nose dive in perimenopause. A complex combination of ageing, hormonal fluctuations and physical shifts can make us less sure of ourselves than we should be, rightly or wrongly. But this is something that Idien's is determined to challenge.

"Strength training yields inner confidence and mental focus," she says. "The short, achievable workouts encourage better motivation through consistency, too."

This consistency is key to Idiens' results: she makes it clear that it's not important how you show up (in your pyjamas at home? No problem!) but that you do show up. Because all her classes are around 30 minutes, even the time-poor can try and build them into their day, building a healthy habit that brings a sense of achievement that will carry you throughout your day, whatever it may hold.

5. It improves cognitive health and function

And the mental health benefits of Caroline's Circuits extend to cognitive function, too.

"Strength training has been linked to improvements in memory, focus and decision-making by strengthening the communication pathways between the brain and body," she tells MC UK. "This is called "neural resilience” and describes the brain’s ability to adapt and perform under stress."

Not to mention, getting a sweat on is an excellent endorphin boost, perfect for helping us feel more energised and capable of managing the day.

I worked out with Caroline's Circuits for two weeks - here's my honest take

Week One

With it being the school summer holidays, there couldn't be a more perfect time for me to test out Caroline's Circuits, and discover whether her classes really live up to their promise of both accessibility and efficacy.

I'll level with you: it's been a few years since I dabbled in the world of circuits, and they've never been what I'd call my favourite way to workout. Circuits and I had a brief flirtation during the pandemic (I mean, if you didn't do at least one Joe Wicks workout in 2020, who even are you?), but I found the high-intensity nature of the classes put more of a strain on my body (and mind) than it did benefit.

So it's with some trepidation that I log on to Caroline's Circuits for my first workout, but I'm instantly put at ease. Idiens is calm, friendly and combines chattiness with a no-nonsense approach that inspires confidence - I'm in safe hands.

I start with a warm up, before selecting an arms and abs class on demand - I don't feel quite ready for a live, and it's safe to say I'm enjoying it before I know it. If circuits conjure up visions of endless burpees in a sweaty sports hall, this couldn't be more at odds with Idien's relaxed setting. She films her content from the comfort of her (admittedly gorgeous) home, and it's clear that she knows her stuff.

And there's no pressure to go beyond your capabilities, so while I'm experienced with lifting weights, the classes are more than suitable for beginners, too. Idiens has a range of dumbbells and is at pains to stress that you are in control of how heavy (or light) you go: there's no obligation to match her. She's also great at those little cues that make all the difference to your form, too - so important for making sure you're really getting the most out of each move.

My only quibble is that I'd prefer to know which weights I'm going to need before the workout starts, so I can get them all ready, whereas Idiens tends to do this as she goes along - but this is only frustrating for me because I store my dumbbells in a different room to where I workout, so it's likely just me.

Week Two

After my arms and abs and a lower body day last week, I'm keen to try Idiens' other classes: namely, a strength HIIT and full-body sessions. I love the fact that the week is planned out for me: it takes away any stress around choosing my workouts, and I'm confident that I'm hitting all my main muscle groups.

The full-body class does exactly what it says on the tin: it targets all those larger muscles, and recruits the smaller, stabilising muscles too, with compound moves that challenge my balance, stability and endurance all in one. And this is exactly what you want from a short workout: if you're going to be quick, you have to work hard to see results.

As a relatively fit and active person (it is my job, after all!), I'm honestly not expecting to notice a huge shift in my strength over the fortnight. But at the end of the two weeks, I'm surprised (and pleased) to discover that I do, in fact, feel stronger already. Even my Garmin agrees: it tells me on my weekly run that my lactate threshold has improved, something I can only attribute to being stronger overall, as I haven't made any other changes.

Additionally, I notice less muscle fatigue after my run: usually, by the evening of my run day, I feel achy and tired, but this week I felt great. While this could absolutely be down to a number of factors - and is likely a combination of sleep, recovery, hormones and more - I take it as a good sign that my structured strength sessions are paying dividends.

So, would I recommend Caroline's Circuits as a way to boost both strength and fitness from home? Absolutely. For £35 a month (which is a lot less than most gym memberships), you're guaranteed a structured and well-balanced training plan, alongside the freedom to work out how and when you please. It's a yes from me.

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Ten years ago, it was fairly uncommon to spot a woman in the weight area. Fast forward to now, and thankfully, the makeup of the gym floor is completely different. As conversations around women’s health have evolved, female strength training has stepped into the spotlight, not just for aesthetic purposes, but for the role it plays in supporting everything, from our bone density to our mood and our heart health. One study, published just last year, even found that regular resistance training could increase women’s life expectancy more than men’s, serving as an important reminder that we absolutely belong in strength training environments.

That said, knowing where to start with strength training can feel overwhelming. Between unfamiliar equipment, technical lingo and workouts that feel like they need a manual, it’s easy to count yourself out before you’ve even begun.

If that’s you, we have good news. New research, published in Sport Rxiv back in April, suggests you might not need to spend hours in the gym to see results. The study found that just two direct sets per session, and four to six sets overall per week, may be enough to build noticeable strength, as long as the load is challenging. The study also highlights an upper threshold for efficiency: around eleven fractional sets per workout. In real terms, that might look like five exercises, each performed for two sets per session.

If that was a lot to absorb, don’t worry. The study’s bottom line is that more volume doesn’t always equate to more strength, and two 45-minute sessions a week might be plenty for many of us.

And in the interests of demystifying fitness jargon, this might be a good moment to break down what we mean by direct and fractional sets. Put simply, a rep is one complete movement (like a single lunge), while a set is a group of reps done together without resting. Some exercises target a muscle directly (think: bicep curls), while others work it indirectly - your glutes during a plank, for example. The study divides these into direct and fractional sets to better capture the load your body is under during different exercises.

Still with us? Great. Because here’s the most important caveat: no two bodies will respond exactly the same, and this data shouldn’t be taken as gospel. Your personal progress will depend on everything from how you’re recovering to your hormones, to your sleep and stress levels. That’s why keeping a training diary can be such a powerful tool, especially when you’re starting out, as it helps you to keep track of your mood, energy, menstrual cycle changes and any signs of burnout or injury. And of course, if you have the means, working with a qualified coach is never a bad idea.

Finally, while the study shows exciting potential, it’s still a preprint, which means it hasn’t yet been evaluated by fellow experts working in the field. It’s why we turned to two top coaches to get their take on whether shorter, more intense workouts are really the smarter way to train, based on the evidence they see daily on the gym floor.

Intrigued? Keep scrolling. And if you’re looking for workout inspiration, we’ve got you covered. Just head to our expert-led guides to the best dumbbell workouts, kettlebell sessions and free weight exercises, to get started.

Do shorter, harder workouts build more muscle? A PT weighs in

Forgive us for stating the obvious, but one definitive benefit of shorter, more intense sessions is that they’re time-efficient. “Providing that the total volume isn’t compromised, a high-intensity resistance session can be squeezed into something as short as a 30-minute window,” says Tee Von Zitzewitz, Master Trainer at Barry’s UK, “making them ideal for those who only have a short timeframe to work out in.”

According to Lucie Cowan, Master Trainer at Third Space London, shorter, more intense efforts also provide a greater post-exercise stimulus, which means that the physiological effects of your workout, such as oxygen consumption and calorie burn, continue for longer after you’ve finished than they would in longer, less intense sessions.

“There’s also the motivational aspect,” Cowan adds. “The mental gratification that comes with completing powerful, hard sets often improves people’s motivation, incentivising them to come back and be consistent, which ultimately is essential for long-term strength gain.”

What are the benefits of longer, lower intensity workouts?

Von Zitzewitz is quick to recommend that all of us opt for “a balanced training week consisting of both high and low intensity sessions,” and reminds us that there are plenty of benefits to be found in longer, low-intensity workouts, too.

“Longer, lower intensity sessions are imperative for building a solid foundation of aerobic endurance,” she says, adding that she always recommends these to beginners because “the recovery is faster and there is less chance of injury. At the start of someone’s lifting journey, we want to focus on form and mind-to-muscle connection. Lower intensity, slower paced sessions allow for this, and mean that there is less stress to the central nervous system.”

For more experienced lifters, Cowan also adds that longer sessions may help to build muscle if someone isn’t able to reach enough total volume within a short timeframe. “Ultimately, overall workload is vital for building muscle,” she explains, “so the benefits of a shorter vs. longer session really depend on how the workout is structured.”

What does the current research suggest with regard to muscle build?

“Current research shows that both HIIT and high volume resistance training can effectively build muscle,” says Von Zitzewitz. “Each has a different approach and structure, but both modalities can increase muscle performance and improve body composition over time.”

When it comes to specific sets and reps, Von Zitzewitz and Cowan both recommend a minimum of 10 sets per muscle group, per week, with Von Zitzewitz recommending that these are split over two to three sessions. “Research shows that performing three sets per exercise produced greater hypertrophy (meaning an increase in the size of your muscle cells) than one set per exercise, even when the time of muscle engagement was equalised,” she explains.

When it comes to rest, Cowan points to research which generally recommends “60 to 90 seconds between sets for optimal hypertrophy”. While some studies have looked into the benefits of resting for longer between sets, the general consensus is that the additional benefits to muscle building were small.

So, what's the expert verdict? Are shorter or longer workouts more effective at building muscle?

When asked for their bottom line, both experts point out that personal preference, time constraints and specific goals will all play a part in what works best for you.

“For those focusing on muscle growth, moderate-intensity, high-volume resistance programmes, such as those including eight to twelve reps over multiple sets, are ideal,” says Cowan. “But for those with minimal time on their hands, shorter, intense sessions with heavy loads can work better and in some cases, people see results from just two to three hard sets weekly.”

“Time isn’t the main factor when trying to build muscle,” adds Von Zitzewitz. “What we’re really looking at is total volume, as that drives muscle load. While rest times are important to muscle growth, if someone can still achieve the same, or more, overall volume in a shorter session, there is no evidence to suggest that the shorter rest times will be a hindrance to progress.”

Ultimately, Von Zitzewitz says shorter workouts would only ever be less effective if someone wasn’t able to complete the required number of sets and reps, due to inadequate rest. “Any workout that is structured well, consistent in frequency and with enough volume and progressive overload will attain hypertrophy. It’s totally possible to see results in a twenty to thirty-minute workout, completed three to four times per week.”

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Ever wondered how many sets are most effective to build muscle, aka how many sets you should be bashing out in the gym to boost your gains? Then you're in the right place. It's all too easy to go through the motions in your gym workouts, always repping the same moves and not really noticing any progress.

Sound familiar? Don't worry - you're far from alone. Our bodies are adept at responding to stimuli (in this case, working our muscles) and quickly return to their status quo, in a process known as homeostasis. And building muscle is no different: keep doing the same things, and your progress will halt.

But, we get it: you want your workouts to be simple, straightforward and accessible, and, us too. That's why we're committed to debunking common fitness myths and explaining the terms you'll need to get to grips with, whether you're a beginner or a gym pro.

"Most fitness jargon can be explained in very simple terms," assures Aoife Okonedo Martin, personal trainer at Ultimate Performance. "You don’t need a degree in biomechanics to understand how to use resistance training as the most effective way to build muscle and achieve a strong, athletic physique."

With this in mind, we've posed the question: how many sets are most effective for building muscle, and top coaches have answered. Consider this your complete guide - but, before you scroll, do check out our similar explainers on the best strength training workouts, the different types of strength training, not to mention our extensive guide to strength training for beginners, here.

New to the gym and keen to know how many sets are most effective for building muscle? Your guide

What is a set?

Let's start at the beginning, with what exactly a set is. And you'll be pleased to know that it's reassuringly simple, even if you're new to the gym floor. Essentially, a set is a group of repetitions of an exercise performed back-to-back without resting, says Okonedo Martin.

"For example, if you performed ten squats in a row, without resting, and then stop and rest for 60 to 90 seconds, that would be considered one ‘set’," she continues. "If you repeated that process a further three times, you would have performed four sets, each containing ten ‘reps’ (no rocket science here, ‘reps’ is short for repetitions). You might see this written down in fitness publications as ‘4x10’."

Simple, right?

Why do we need to count sets?

You might be wondering why any of this even matters, surely just working out in the gym is enough, isn't it? Well, kind of.

We absolutely advocate moving your body however (and whenever) you like, so if counting sets isn't for you, then don't let us put you off. That said, if you're a sucker for stats or really want to see progression, it's a good idea to get to grips with sets.

"Counting sets is not just a gym-bro thing!" advises Okonedo Martin. "It’s actually a really smart way to train and measure how much work your muscles are doing during a session."

Now, it's important to note that building muscle can be complicated. But we'll attempt to break it down: you're essentially going to want to concentrate on your overall training volume, which includes both sets and reps, as well as training intensity and frequency, too. A combination of striking the right balance of all these factors will result in muscle growth, known as hypertrophy. However, some factors aren't easily quantifiable (intensity, for example). Not so, sets.

Let's take a look at the reasons counting sets can be so valuable.

1. It aids progressive overload

Another vital component of building muscle is what's known as progressive overload. In a nutshell, you need to be making sure that as your body adapts to your workout regime, you're upping the ante on it, to avoid that plateau we talked about earlier.

"Counting sets is absolutely crucial for a few reasons," notes personal trainer Emma McCaffrey. "Firstly, it allows for progressive overload, which is the cornerstone of muscle growth. By tracking your sets, you can gradually increase the volume or intensity of your workouts over time, continually challenging your muscles to adapt and grow stronger."

2. It encourages rest and recovery

Additionally, counting sets feeds into another crucial aspect of muscle growth, which is recovery. Any trainer worth their salt will tell you that recovery is just as (if not more) important than the actual workout, allowing our body time to repair and recover - and, ultimately, grow.

"Secondly, counting sets helps us manage fatigue and recovery," agrees McCaffrey. "Doing too many sets can lead to overtraining, while too few might not be enough stimulus. Counting ensures we hit that sweet spot for optimal results without burning out."

3. It helps us track progress

Fitness and strength progress is notoriously intangible - it can be tough to see improvements, especially if you're nailing that all-important progressive overload. Recording sets can be a helpful - not to mention motivating - way of tracking progress and meeting goals.

"Regardless of whether your goal is to build strength, increase endurance, or improve your physique, the number of sets you perform determines the workload your body is exposed to and serves as a general roadmap for your progression," notes Okonedo Martin.

How many sets are most effective for building muscle?

Now for the million-dollar question, and if you've read this far, you won't be surprised to learn that the answer isn't as straightforward as you might like. One thing we can be sure of? There's no one-size-fits-all.

"Building muscle is very nuanced," cautions Okonedo Martin. "It takes time, effort, and discipline, and it is going to vary from person to person. The "right" number of sets is going to depend completely on all sorts of different variables, such as your existing levels of fitness, your body’s ability to recover, the specific exercises you’re doing, your goals and how much time you have available to workout."

Additionally, the type of exercise you're doing also makes a difference. "Heavy compound movements like squats or deadlift, which recruit multiple muscle groups, are very demanding, so you might do fewer sets of these compared to smaller, isolation exercises like bicep curls or triceps kickbacks," explains Okonedo Martin.

That said, the experts agree that there is a general rule of thumb that makes things a little simpler. "Most scientific research (such as this study, published in the Journal of Human Kinetics) suggests that doing between 10 to 20 sets per muscle group each week is a highly effective range for building muscle," says Okonedo Martin. "If you’re just starting out, or for most women looking to build muscle and get stronger, I would aim for between three and four sets per muscle group, per session, and between 10 and 20 sets per muscle group, per week."

All this being said, the experts stress that consistency and technique are crucial, no matter how many sets you're crushing. So, if you're after just one takeaway, let it be this. "Start small, stay consistent, and give your body time to grow," says Okonedo Martin. "Whether you’re doing three sets of hip thrusts or 20 sets of glute work across the week, what matters most is that you're doing it with purpose and intensity." And, above all, enjoy it.

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Ever wondered whether you can really replace intense gym sessions with a home dumbbell workout? The short answer is: yes, yes you can.

Before we show you how, let's take a look at why you should. While it can be tricky to recreate certain workouts from home, studies, like this 2023 review from the journal Clinical Interventions in Ageing, show that when it comes to strength training, home workouts can be just as effective as a gym-based session.

Moreover, using free weights (such as dumbbells) has been shown by research (like this paper, from BMC Women's Health) to be safe for women looking to gain muscle mass and strength.

Put simply, you don't need to spend a fortune on a pricey gym membership to stay strong (unless you want to, of course - you do you!) That said, you do need to know what you're doing, not only to avoid injury, but also to make sure you're getting the most out of your home-based workouts. With this in mind, we've asked top coaches for their favourite full-body dumbbell workouts for women: you're welcome.

But before you get cracking, you might want to check out our guides to the best beginner strength training workouts for women, the many different types of strength training, plus the best strength training workouts, period. Plus, read how one MC UK staffer got on trying strength training for 30 minutes every day, here.

Full-body dumbbell workouts for women are one of the most effective workouts you can do - your guide

What are full-body dumbbell workouts for women?

Unlike lots of home workouts, full-body dumbbell workouts aren't just safe and effective, they're really straightforward, too. A dumbbell is one of the easiest and most versatile pieces of home kit you can invest in, and there's a range of styles and weights available to grab either online or IRL too.

As for the full-body part, this just means that you'll be working all the main muscle groups in one session, making them time-efficient as well - a total winner.

"A full-body dumbbell workout does exactly what it says on the tin!" enthuses Alex Kirkup-Lee, personal trainer and content writer at Gymshark. "It’s a strength session that targets all major muscle groups, working your upper body, lower body and core using just a set of dumbbells." Simple, right?

What are the benefits of full-body dumbbell workouts for women?

If you're an MC UK regular, you'll know that we're all about workouts that bring you the most bang for your buck - and when it comes to banking benefits, workouts don't get much better than a full-body dumbbell session.

Let's dig into the details.

1. They're efficient

One of the most important requirements for any workout is that you're not wasting your valuable time, and a full-body dumbbell workout is about as time-efficient as they get.

"There are tons of benefits to full-body dumbbell workouts," says Rowan Clift, training and nutrition specialist at AI-based fitness and lifestyle coaching app Freeletics. "First off, they are incredibly efficient, allowing you to train your entire body in one session rather than splitting workouts across multiple days. They also help to build muscle and strength evenly across the body, reducing the risk of muscular imbalances."

2. They're great for heart health

While any movement is beneficial for cardiovascular health, a full-body dumbbell workout offers particular benefits in this area. And the science stacks up, too: a 2021 study in the Journal of Strength and Conditioning Research found that combined resistance and cardio training, similar to full-body dumbbell workouts, improves strength and heart health.

"There are so many benefits to a full-body dumbbell workout," agrees Kirkup-Lee. "Because you're engaging multiple muscle groups simultaneously, these workouts raise your heart rate, improve coordination, and build overall muscle endurance."

3. They're versatile

Only have 10 minutes? No problem. Short on equipment? One dumbbell will do. Nursing an injury? Just train one area of the body.

"One of the biggest benefits of full-body dumbbell workouts is their versatility," notes Kirkup-Lee. "They allow you to do a range of exercises and a full-body workout with a single piece of equipment."

4. They're accessible

Hate the gym? You're not alone. Many women don't enjoy working out in public. The beauty of a full-body dumbbell workout is that, no matter where you're at in your fitness journey, you can bash out a great sweat session from the privacy of your own home.

"Full-body dumbbell workouts are suitable for almost everyone, including beginners, because you can modify the exercises and adjust the weight to suit your current fitness level," agrees Kirkup-Lee. "They're also a great option for those who don’t feel overly confident with a barbell or other gym equipment, and perfect for those who feel conspicuous in the gym, allowing you to carve out a small corner of the gym to exercise more discreetly.”

5. They're cost-effective

Once you've selected and purchased a set of dumbbells, you won't have to invest in any other equipment, making full-body dumbbell workouts really cost-efficient.

Additionally, if you invest in a set of weight-adjustable dumbbells at the outset, you can switch to heavier weights as you get stronger - known as progressive overload, it's a vital element of building and maintaining strength.

Who are full-body dumbbell workouts for women suitable for?

As you'll have read above, full-body dumbbell workouts really are suitable for pretty much anyone and everyone. But women in particular can benefit from a regular strength training routine, especially as we head towards perimenopause and menopause itself, when both bone density and muscle mass begin to decrease.

"Building muscle is your insurance policy for midlife and beyond," notes personal trainer and founder of Owning Your Menopause, Kate Rowe-Ham. "Strength training is one of the best things you can do for metabolism, bone density, and mental well-being at this time of your life."

8 best full-body dumbbell workouts for women, chosen by top PTs

1. 20-Minute Full-Body Dumbbell Workout with Kaleigh Cohen Strength

What? A quick, 20-minute full-body strength workout with Kaleigh Coehn Strength.

Why? Our experts love Kaleigh Cohen for her straightforward and efficient strength training workouts. This one is no repeat, and it's fast-paced for a fantastic cardio burn, too.

How long for? Just 20 minutes of your day.

2. 30-Minute Full Body Dumbbell Workout at Home with Caroline Girvan

What? A 30-minute, heavy dumbbell session with inteernet worjout royalty, Caroline Girvan.

Why? "This workout teaches you how to build muscle and move with control," advises James Bickerstaff, personal trainer at OriGym. "Caroline uses compound strength moves at a slow pace with heavier weights, perfect for developing power and full-body conditioning."

How long for? Half an hour.

3. 30-Minute Full Body Dumbbell Workout for Beginners with HASFit

What? A 30-minute, beginner-friendly workout with HASFit.

Why? "This is a great session for beginners," notes Bickerstaff. "The pace is approachable and the instructions are clear, making it a great option to help build confidence with strength training."

How long for? Again, half an hour.

4. 30-Minute Strength Dumbbell Workout with Joe Wicks

What? A half-hour dumbbell strength class with the nation's favourite PE teacher, Joe Wicks.

Why? You know you're in safe hands with Joe. This workout will challenge every muscle of the body with compound moves to push that heart rate up, too.

How long for? There's a pattern here: another 30 minutes.

5. 30-Minute Full-Body Dumbbell EMOM Strength Workout with Juice and Toya

What? A 30-minute full-body EMOM workout (every minute on the minute for the win)

Why? "This session blends structure, strength and pace with EMOM training," shares Bickerstaff. "Juice and Toya guide you through timed sets that challenge endurance and power, all while keeping you motivated and moving with purpose."

How long for? You've guessed it: half an hour.

6. 30-Minute Full-Body Strength Workout with fitbymik

What? A 30-minute no-repeat full-body session for the win.

Why? 45 seconds on and 15 seconds off, you'll work hard here, but this is one you'll want to do on repeat.

How long for? Another half an hour of strength.

7. 45-Minute Full-Body Dumbbell Workout with Heather Robertson

What? A 45-minute full-body strength masterclass with pro coach favourite, Heather Robertson.

Why? We love Robertson's easy-to-follow, effective yet achievable workouts for a full-body burn.

How long for? A longer session, topping out at 45 minutes.

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I've always found the gym floor intimidating. Littered with clunky-looking machines that I had no idea how to use and inhabited by people who very much look like they do know what they're doing, my response has always been: just avoid it. Instead, I've found myself drawn to studios that offer group classes, like F45 or hot yoga, where I can be somewhat hidden while I'm being guided through the movement.

But earlier this year, I decided that I wanted to lean into strength training. The benefits speak for themselves, with research showing that it can have a positive impact on everything from functional fitness to mood. And to do that, I knew it was time to face my fears and work out what on earth a cable machine actually does. I spent hours scrolling through fitness content online to try and formulate some workouts, and when that became too overwhelming, I turned to Chat GPT for a structured plan. But, after a couple of weeks of cluelessly doing what the internet told me, I was still terrified of the machines and continued to hide in the quietest corner of the gym with nothing but a pair of dumbbells. I was also starting to worry that, without proper guidance, my haphazard attempt could cause an injury.

So when MC UK's Health Editor Ally Head asked me to test the EvolveYou app, it came at the perfect time. The award-winning fitness app, created by Krissy Cela, promises to help users build confidence and strength through a variety of training programmes. I've been testing the workout programmes on EvolveYou for the last three months, and you'll find my honest thoughts on the app below. While you're here, check out MC UK's guide to strength training exercises, and we've diligently tested the best gym leggings and best gym trainers for you, too.

I tried the EvolveYou app - and it has totally improved my gym confidence

How the EvolveYou app works

The EvolveYou app was launched in 2019 by PT and fitness entrepreneur Krissy Cela, and offers a selection of training programmes. You'll find workout plans designed by EvolveYou trainers with various backgrounds and specialities - from bodybuilding to functional training - and you can opt for one that targets a specific goal, be it to build muscle, increase lower body gains or focus on performance. Plans vary from 4 weeks upwards, and there are options for home workouts, too.

But it's not purely focused on sweaty sessions. As well as more mindful movement offerings like yoga, Pilates and mobility, there are recipes and resources to learn more about nutrition, form and wellbeing.

So, is it really as good as it sounds? Here's what happened when I started using the EvolveYou app three months ago - and how I feel about it now.

What I thought while using the EvolveYou app

When I downloaded the EvolveYou app, it asked me a series of questions to determine exactly what I was looking for. I listed my goal (to get stronger), how many days a week I currently workout (3) and my fitness level (beginner, fearing it would force me onto the leg press on day one). I chose strength as my preferred style of training, and the app suggested three programmes. I watched intro videos to get a feel for them, and settled on Build with Maddie, which focuses on compound movements and targeted conditioning.

The set-up process was easy, and I liked that I was given the chance to view the programme before committing. I checked the equipment list, which didn't look too daunting, and the split (one upper body, one lower body, and one full body) didn't feel overwhelming. I set my first workout for the following Monday, and could see the four-week plan populating in the app planner. I was ready to go.

I kicked off the four-week plan with a deceptive lower-body day. I say deceptive, because looking at the workout, which consisted of just a handful of exercises, I naively thought that maybe I should have opted for the intermediate level after all. But an hour later, I was sufficiently humbled. I quickly learned that I don't need to cram ten different moves into one session to feel the burn - four sets of four exercises can absolutely be enough.

Before I start, the app tells me what equipment I need so that I can set up whatever I need. This is a huge relief for me as it gives me the chance to prepare for the session both mentally and literally (there is nothing more stressful than flapping around a busy gym, trying to find the right kettlebell in the middle of a workout). After being guided through a warm-up, the app takes you through each exercise with a helpful looping video of your trainer so that you have a visual reference for form and technique. I was given a rep range for each set and asked to log the weights I was using so that the app could chart my progress. I like that the app offered me a list of alternative exercises, too; this came in very handy during peak gym hours when equipment wasn't always available, or when I wasn't *quite* ready to brave a specific machine. There are plenty of free-weight alternatives that you can swap in until you're ready to integrate yourself on the gym floor.

It's also worth mentioning that throughout the workouts, the app automatically factors in 60-90 second rests. At first, these breaks felt like cheating. I've spent years at cardio-focused classes where a 10-second gasp for air is a luxury, so sitting still for over a minute took some getting used to. But, as the weeks went on and the weights slowly got heavier, I soon learned to enjoy them. The app is generally spot on when it comes to the length of a workout, too, and I tend to get them done in 60 minutes.

Examples of exercises in my EvolveYou programme:

• Lower body: dumbbell RDL deadlifts, hip thrusts, lunges, split squats, barbell squats, leg press
• Upper body: lat pull downs, bench dumbbell press, bent over rows, cable bicep curls, assisted dips
• Full body: kettlebell swings, burpees, goblet squats, mountain climbers

By the end of the four weeks, I've seemingly managed the impossible - I've relinquished my dark, hidden corner of the gym and am breezily setting up equipment in new spots. And, by this point, I've acquainted myself with so many of the machines that none of them faze me.

When I see a new machine in an upcoming workout, I make sure that I look it up beforehand (my gym offers useful guides for equipment on their booking app) and spend a few minutes familiarising myself with it while I'm there, without the rising panic that everyone is watching me. The more this happens, the more confident I feel asking people around me, too, if there's anything I'm unsure of. At one point, I even find myself doing an arm workout in a section that's dominated by people who look like actual bodybuilders - and I don't shy one bit. It's a big win.

Now, I've moved on to a longer programme within the EvolveYou app that includes an additional day of training. As well as building my confidence in the gym, it has taught me a lot about strength training with helpful tips on how and when to increase weights safely, explanations on things like the RPE scale, and advice on how to get the most out of movements with timing and form.

My final thoughts

The EvolveYou app has been instrumental in getting me out of my comfort zone. At the start of the year, I wouldn't have dared to go anywhere near the gym floor by myself, and now I feel comfortable trying new movements and machines. It has also given me a structured approach to my training, and tracking my reps and weight progress each week was huge for me - it has really helped me to see just how much my strength is improving.

It's worth noting that the monthly subscription comes in at £19.99 (or £99.99 if you choose to pay upfront for a year). If you're already paying for a gym membership, it's something to consider. But if you're looking for a fitness app that has an easy-to-follow structure and will help you to build confidence and consistency in the gym, this really has been game-changing for me, and I personally think it's worth every penny.

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Hands up if you're a fan of strength training? Then, chances are you're familiar with resistance training. A sure-fire way to build strength, lean muscle mass, and more, resistance training has been gaining traction in the fitness sphere recently, with experts touting it as the ultimate way to future-proof your body.

If you're unclear about what the difference is between resistance training and standard strength training (and us, too), then listen up: while the terms are often used interchangeably, there are subtle differences. Put simply, strength training is a form of resistance training, but not all resistance training is classed as strength training. For example, activities such as yoga, Pilates and walking are technically resistance training, but most of us wouldn't class them as strength training. Got it? More on this below.

For now, suffice to say, resistance training is vital for overall wellbeing, with studies (such as this one, published in the journal Current Sports Medicine Reports) showing its efficacy for improving lean muscle mass, physical performance, metabolic health and even self-esteem.

"Resistance training is arguably the most effective training method to build strength and prevent injury," agrees Peloton instructor Ben Alldis. "Regular resistance training helps you build muscle and strengthen your joints. This type of training helps build a body that is more resilient and less prone to injury, giving you the best opportunity to move well throughout your life."

And while there's no magic pill to guarantee a long and healthy life, resistance training comes pretty close. This 2024 paper, published in the British Journal of Sports Medicine, reveals that resistance training not only lowers our risk of all-cause mortality but also supports us to live independently for longer, too. And who doesn't want that?

With this in mind, we've mined the collective knowledge of top fitness trainers for their top resistance training exercises that you can try today; consider this your complete guide. For more on all things strength training, do check out our guides to the difference between strength training and resistance training, the benefits of resistance training, the best strength training workouts to boost muscle and tone, and the best strength training workout for beginners, here.

Resistance training is set to be one of the trending workouts of 2025 - 8 best exercises to have on your radar

What is a resistance training exercise?

As touched on above, resistance training is a broad umbrella term that encompasses many different types of training. In a nutshell, though, a resistance training exercise is any move that requires pressing against an external force (or resistance).

So, if the gym isn't your bag and you're not into lifting weights, the good news is that you can still tick off resistance training; it's not just about weights. "Resistance training is essentially any exercise that challenges your muscles against a force or resistance," notes Alldis. "These exercises can be performed using dumbbells, machines, resistance bands, or even just your own body weight. The main goal of resistance training is to challenge your muscles hard enough to stimulate growth, strength and endurance."

What are the benefits of trying resistance training exercises?

Whatever form of resistance training you choose, you'll reap some significant rewards. All our experts waxed lyrical about the myriad benefits of resistance exercises for both physical and mental wellbeing. Let's dig into the details.

1. They improve bone strength

Particularly important for women who start to lose bone density around perimenopause, resistance training is great for building stronger bones.

"Resistance training is particularly beneficial for women in preventing osteoporosis by increasing bone density," shares Lucie Cowan, master trainer at Third Space.

2. They enhance lean muscle mass

Lean muscle mass is something else that becomes harder to maintain as we age, but is crucial for healthy ageing. Research shows that muscle mass decreases by 3 to 8% per decade after the age of 30, so it's never too early (or late!) to start building it back up. And resistance training is one of the best ways of achieving this.

"Regular resistance training not only improves muscle strength and size, but it also supports a higher metabolic rate," notes personal trainer at Freeletics, Rowan Clift. "Resistance training exercises are incredibly effective across the board, it’s one of the most universal tools for building strength and improving overall physical resilience."

3. They help reduce our risk of injury

Working on our strength, coordination, balance, mobility and more has so many benefits for our bodies right now and as we age. A strong body is less likely to trip, fall, or get injured, and if you do succumb to an injury, being fit means you're likely to recover better and quicker.

"Regardless of age, fitness level or training background, resistance training helps improve muscular strength, bone density, joint stability and connective tissue health, all key elements in injury prevention," agrees Clift. "By reinforcing the body’s structural integrity, it makes everyday movements safer and reduces the risk of both acute injuries and chronic overuse issues."

4. They improve functional fitness

Resistance training mimics many of the basic movement patterns we encounter in everyday life, so it's a powerful tool when it comes to building functional fitness. "The truth is, resistance training helps with balance, mobility and everyday strength, whether that’s carrying shopping bags or running around after children," shares personal trainer Penny Weston. "It's not just about lifting the heaviest dumbbells in the gym, it's about controlled movement, good form and working your muscles through a full range of motion.”

5. They boost mental wellbeing

Last but certainly not least, resistance training is as good for our minds as it is for our bodies. Known to boost endorphins (those happy hormones responsible for the famed runner's high) and feelings of self-esteem (crushing a new PB in the gym is unparalleled in making us feel great), resistance training has also been shown to be effective in reducing the symptoms of stress and anxiety.

Do resistance training exercises really work?

In short, if you're looking to bank the benefits listed above, then yes - resistance training really works. "Resistance training exercises are highly effective for enhancing physical health," advises personal trainer at OriGym, James Brady. "A review of 200 studies published in the British Journal of Sports Medicine found that resistance training increases muscle strength and mass—regardless of how often or intensely someone trains. These findings confirm resistance training can help make your body stronger."

And the good news doesn't stop there. "The beauty of resistance training exercises is that they don’t have to be extreme to be effective," shares personal trainer and founder of Pilates PT, Hollie Grant. "With the right form, a bit of consistency, and a smart progression, you’ll see real improvements in strength, stability, and energy. It’s one of the most efficient ways to future-proof your body."

8 PT-approved resistance training exercises to try today

1. Bodyweight squats

What? Resistance training moves don't get much more effective than the humble squat. Simple but effective, they're a functional strength training move most of us will be familiar with.

Why? "Squats are a foundational strength exercise," notes Alldis. "This movement challenges multiple muscle groups and is great for building lower-body strength. Whether you're using bodyweight, dumbbells, or a barbell, squats train your ability to move through everyday tasks like sitting, standing and climbing stairs - but focusing on building power and control."

How long for? Three sets of 12 to 15 reps.

2. Push-ups

What? Arguably the most well-known resistance training move? The classic push-up.

Why? "Push-ups are a classic upper body exercise that works the chest, shoulders, triceps, and core," notes Cowan. "They enhance upper body strength, improve core stability, and can be modified to suit any fitness level."

How long for? Three sets of 10 to 12 reps.

3. Deadlifts

What? A weightlifting exercise that involves pulling a weight from the ground up to a standing position.

Why? "Deadlifts are brilliant for building posterior chain strength, in the glutes, hamstrings and back," says Clift. "They teach you how to lift properly, reducing your risk of lower back injuries."

How long for? Three sets of eight to ten reps.

4. Plank

What? The plank is a core exercise that also engages the shoulders, back, and glutes, involving holding the body in a straight line either from the forearms or up on hands and feet. Looks easy, but it will burn!

Why? "Planks build core strength and stability, which are essential for overall fitness and injury prevention," says Cowan.

How long for? Try three sets of 30 to 60-second holds.

5. Resistance band rows

What? Using resistance, pull back the arms, moving the shoulder blades together to strengthen the arms, back and shoulders.

Why? "Whether you're using dumbbells, cables, a barbell or resistance bands, rows strengthen your back muscles, improve shoulder health and help you balance out all the pushing we do daily," notes Alldis. "Strong pulling muscles are key for strengthening your posture, spine support and injury prevention. Rows are particularly good for those who sit down at a desk for a lot of their day."

How long for? Three sets of ten to 12 reps.

6. Shoulder press

What? Using dumbbells or a barbell, this move involves pushing a weight from shoulder height above the head.

Why? "The shoulder press targets the shoulders, triceps, and upper chest," says Cowan. "They will help build shoulder strength and stability, which is important for lifting and overhead movements."

How long for? Three sets of ten to 12 reps.

7. Dumbbell lunges

What? A standard lunge with added spice: hold a dumbbell in each hand as you lift and lower yor body.

Why? "Lunges improve balance, coordination, and unilateral strength, addressing muscle imbalances," notes Cowan. "They target the quads, hamstrings, glutes, and calves."

How long for? Three sets of ten to 12 reps per leg.

8. Glute bridges

What? From a supine position with bent knees, draw the hips upwards, using your glutes.

Why? "Glute bridges work to strengthen your glutes and core while supporting pelvic stability," says Grant. Try them with weights balanced on your hips or with a resistance band around your thighs to maximise stability and challenge.

How long for? Aim for three sets of ten to 15 reps.

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Looking to build a well-balanced, sustainable fitness regime? You'll need to incorporate some solid upper body work. It's all too easy to focus on leg day and cardio when we're looking for serious results, but overlooking your upper body strength is a sure-fire route to muscle imbalances, poor posture and even injury.

And you might be surprised to learn research (such as this study, published in the journal Biology (Basel)) shows that upper body training is associated with not only muscular gains, but also increased overall aerobic fitness too - so you're not compromising your cardio capacity by spending dedicated time on your chest, arms and shoulders.

One of our favourite upper body moves has to be the bent over row. A classic strength training exercise, it's a real powerhouse of a move, not only for building strength but also for improving posture and challenging core stability.

"Bent-over rows are a go-to exercise for most gym-goers as they target the back, shoulders, and arms while also engaging the core," notes personal trainer at OriGym, Abbie Watkins. "Because they target each of these muscle groups, they’re a really effective way to build upper-body strength and improve posture."

We also know that variety is the key to a successful training routine, and the bent over row has a plethora of equally effective variations you can weave into your regime. Whether that's switching up the style of weight you're using (kettlebells, barbells, and dumbbells will all train the muscles slightly differently) or combining the move with other similar (yet notably different) upper body exercises, you'll soon reap the rewards.

Need a quick refresher on exactly why we should all be strength training? You're in the right place. "Strength training is vital for overall wellbeing and health; it is consistently associated with improved mortality," explains personal trainer and founder of Building Body Confidence, Emma Simarro. "Benefits range from increased muscle mass and improved bone density, to a reduced risk of many diseases, including heart disease, diabetes, neurodegenerative diseases and many cancers. Not only this, but it's fantastic for boosting confidence, reducing the risk of injury, improving mental health, reducing stress levels and supporting hormonal health. If it was a pill, it would be prescribed to everyone!"

Say less: we're on board. Keep scrolling for the best bent over row variations that experts believe might just be superior for building upper body muscle, strength and tone. While you're here, do check out our guides to the different types of strength training, the best strength training workouts, a guide to strength training at home, and how our Senior Health Editor, Ally, got on when she tried out strength training for 30 minutes every week, too.

Mix up your strength training with these 7 bent over row variations

What is strength training?

First things first, though, let's take it right back to basics and look at exactly what strength training is.

"Strength training can also be known as resistance training, and it involves exercises designed to improve muscular strength, endurance, and hypertrophy by applying resistance to the muscles," explains trainer at Freeletics, Rowan Clift. "This can be done using free weights, machines, resistance bands, or even your own body weight.

"Strength training is often structured around compound movements, which engage multiple muscle groups simultaneously, and isolation movements, which target specific muscles," he continues. "A well-rounded strength training programme incorporates progressive overload, this means gradually increasing resistance over time to continually challenge the muscles."

What are the benefits of strength training?

We've touched on the wide-ranging, real-life benefits of incorporating strength training into your daily life above, but in case you missed it - don't sleep on the myriad of benefits that strength training yields.

"There are so many benefits to strength training," agrees Simarro, "so much so that health guidelines recommend that every adult should perform at least two full-body strength sessions a week. From daily improvements in our well-being, such as improved mood, sleep, stress levels, gut health, cognition, power, confidence and self-esteem, to physical health benefits, such as hormonal regulation, reduced risk of diseases such as diabetes, Alzheimer's and dementia, improved muscle mass, metabolism and bone health, it's no exaggeration to say that lifting weights and developing strength can and does save lives."

7 bent over row variations to try tonight

1. Push up

What? Upper body strength moves don't get much more classic than the push up (or press up, if you prefer.)

Why? "Push ups are a great upper body strength exercise, working several muscles at the same time, including chest, arms, shoulders and legs," notes personal trainer Emma Bord. "They can be performed at all levels by using variations, plus they can be performed with no equipment, anytime and anywhere. If you're looking to progress your push-up further, try adding pulses and holds."

How long for? Try a set of ten reps, and repeat for three sets.

2. Face pulls

What? Exactly what it says on the tin: an isolation exercise generally performed on a cable machine, you're essentially pulling a weighted cable towards your face, from a seated or standing position.

Why? "While not a heavy lift, face pulls are excellent for targeting the rear delts, traps, and rotator cuff muscles, which play a crucial role in shoulder health and posture," explains Clift.

How long for? As this is a lighter weight, make sure you're focusing on form - try three sets of ten reps.

3. Deadlift

What? Another super traditional strength move, the deadlift is the ultimate functional movement pattern, and one of the main power lifting moves too. It involves pulling a weight from the floor up to standing, holding the weight close to the legs as you hinge.

Why? "Deadlifts work nearly every muscle in the body, particularly the posterior chain, including the glutes, hamstrings, lower back, and traps," says Clift. "They also build raw strength, improve grip, and enhance core stability - a real powerhouse move."

How long for? Again, three sets of ten to 15 reps.

4. Pull-ups

What? A multi-joint exercise, a pull-up involves pulling the body up, using the upper body, while holding onto a horizontal bar.

Why? "Pull-ups and chin-up bodyweight exercises are unmatched for back and arm development," advises Clift. "They require significant upper body strength and engage the lats, traps, and biceps. Weighted variations allow for progressive overload to maximise results."

How long for? These are tough - aim for between two and five.

5. Lateral pull-downs

What? A compound upper body strength move, you'll pull the weighted bar down to chin height from a seated position.

Why? "If you can't manage pull-ups, lat pull-downs are a great alternative as they still engage multiple upper-body muscles like the lats, traps, and biceps," says Watkins.

How long for? Try three sets of ten reps.

6. Chest press

What? Another classic strength training move, the chest press can be performed using dumbbells at home or a barbell in the gym.

Why? "The bent over row is a fantastic 'pull' exercise, but the chest press, for example, is a great compound exercise to build our 'push' strength," says Simarro. "The same applies to squats, deadlifts, shoulder presses and so on. There are many different exercises we can include within our programmes to build strength in the different movement patterns - they all serve a slightly different purpose."

How long for? Aim for three sets of 15 to 20 reps.

7. Gorilla row

What? Not wanting to leave out the rowing motion entirely, the gorilla row is a variation on a bent-over row, where you'll hinge lower and alternate pulling each weight.

Why? "The gorilla row variation adds more dynamic control and power to a row," says Jenner. "Variations such as this prevent boredom, which should help keep you motivated and training more efficiently."

How long for? Try three sets of 15 to 20 reps.

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Want to move like an athlete? Then you're going to need to include rotational exercises in your fitness arsenal. Often overlooked, rotational exercises go against much of what we usually focus on in strength training. Rather than stabilising to avoid rotation (think about when you're doing bird dogs, for example - you'll be engaging your core to prevent your hips rotating), these moves focus specifically on the twisting motions that power many of our functional movements, from throwing a ball and to fastening a car seat belt to getting up out of bed in the morning.

If you're wondering why this is important, here's the science bit. Our bodies are designed to move across three distinct planes of motion: sagittal (forward and backwards), frontal (sideways) and transverse (rotational). A well-balanced and effective strength training regime will incorporate a variety of all these types of movements, ensuring efficiency of movement and a reduced risk of injury.

"Life and sport doesn’t just happen in straight lines," explains master cycle trainer at Third Space, Lucie Cowan. "We twist, pivot, and rotate all the time. Rotational movements help train the body to move efficiently and safely in these directions. They build strength in the transverse plane (the plane of rotation), which is often neglected in traditional training programs focused on forward-backward or up-down movement such as running and cycling."

The benefits of rotational training are science-backed, too. Research (such as this randomised controlled trial published in the Journal of Bodywork and Movement Therapies) shows that rotational exercises are effective in building muscle and improving mobility, while experts have long thought that rotational training of the core improves athletic power and function.

So, if you're keen to up the ante on your strength training game, you're in the right place. Below, we've shared the best rotational exercises to try today, according to top coaches, but while you're here, do check out our guides to strength training for beginners, the different types of strength training and the difference between strength training vs resistance training, plus read all about functional fitness training, here.

Rotational exercises are seriously key for building strength - your guide

What are rotational exercises?

Let's start at the beginning. "Rotational exercises involve any movement where the body twists through the torso or rotates around the spine," explains Cowan. "They mimic the way we naturally move in daily life - think turning to grab something, swinging a bag over your shoulder, or rotating to look behind you. These exercises typically engage the core, especially the obliques, and often combine power, balance, and mobility."

In strength training terms, we're talking about moves such as wood choppers, Russian twists and windmills (more on these below.)

What are the benefits of rotational exercises?

As touched on above, rotational exercises have a whole host of both strength-related and real-world benefits. Let's take a look.

1. They improve core strength and stability

"“The benefits of rotational exercises are vast," agrees personal trainer and founder of MADE Wellness, Penny Weston. "They improve core strength, which enhances balance and stability. A strong core isn’t just about looking good; it supports your spine, reduces back pain, and allows you to move freely."

2. They enhance balance and reduce the risk of injury

Alongside sagittal and frontal exercises, adding rotational moves into your routine will help to improve balance. "Workouts involving rotational moves will help to improve your balance and stability," says personal trainer at OriGym, James Bickerstaff. "They enable you to gain more control of your body to stop unnecessary movements that could otherwise lead to injuries."

3. They boost athletic performance

"Many athletes have noted that rotational exercises have positively impacted their performance, particularly in sports such as running, swimming and throwing," notes Bickerstaff. "This is because these exercises improve the coordination between your upper and lower body, which helps to reduce energy waste and improve speed and overall control."

4. They're excellent for functional fitness

Arguably, the biggest benefit of rotational exercises is the real-world gains you'll see. Functional fitness is having a moment, and rightly so: training our bodies to live independently and well, for longer, is an important and hugely beneficial reason to train, and one we'll all (hopefully) be grateful for as we age.

"Rotational exercises promote better posture and movement in everyday life," shares Cowan. "Done right, they also add a dynamic, functional element to your training that makes workouts feel more real-world."

5. They promote a healthy and flexible spine

"Rotational exercises also increase flexibility and mobility in your spine and hips, which is vital for maintaining proper posture and preventing stiffness as you age," shares Weston.

Who are rotational exercises best for?

In an ideal world, we'd all be including rotational training into our fitness regimes; from beginners to seasoned athletes alike, they're vital for mobility, strength and endurance.

"Anyone can benefit from rotational exercises; athletes of all levels and general fitness enthusiasts will use these movements to improve their performance, in areas such as speed, power, balance and agility," shares Bickerstaff.

"Additionally, older adults with little to no previous experience of working out can do simple routines to improve their coordination and spinal mobility too. This will reduce the risk of falls and can improve their general stability when moving."

7 best rotational exercises to try today

1. Wood choppers

What? A classic strength training move, the woodchop will work your arms, core, stability and balance all in one go. From a standing or kneeling position, move your chosen weight from one hip to the opposite shoulder and return.

Why? "Wood choppers are such a versatile move," shares Bickerstaff. "If you want to incorporate equipment, woodchoppers can be performed with Cables, Medicine Balls and Dumbbells alike. You’ll also have direct control over the angle you pull towards, allowing you to better prepare for a specific range of motion related to your chosen sport.

How long for? Three sets of ten reps on each side.

2. Russian twists

What? A variation on a core move, sit up with your knees bent and heels on the mat. Either holding a weight of choice or just body weight, swing your torso from side to side while maintaining a strong core.

Why? "Russian twists are great for controlled oblique engagement and can be scaled with weights as you gain strength," shares Cowan.

How long for? Three sets of ten to 15 reps, depending on weight and whether you can maintain good form.

3. Windmills

What? An advanced rotational move that will challenge the whole body, these aren't for the fainthearted.

Why? Cowan recommends incorporating windmills to activate and engage mobility, stability and control as you rotate.

How long for? Aim for ten to 12 reps on each side, again focusing on form and technique.

4. Rotational lunges

What? A (literal) twist on a classic lunge. Perform a standard lunge with an added torso rotation at the bottom.

Why? "Everyone knows how to perform a lunge, which is what makes this exercise so accessible for all experience levels," says Bickerstaff. "Adding a simple twist to this can engage multiple muscle groups ,including your hips, core and glutes."

How long for? Try three sets of 10 reps.

5. Cable rotations

What? Using a cable or resistance band, pull the cable across to the other side of the body with straight arms.

Why? "Cable rotations are excellent for developing rotational strength and resisting unwanted movement," shares Weston. "The added resistance makes them great for building strength while also challenging core stability."

How long for? Repeat for ten reps.

6. Turkish get ups

What? Love them or loathe them (and we won't say which camp we're in), there's no doubt that a Turkish get-up is an excellent move for building functional fitness. Starting lying on your back, move from lying to an extended side plank, in a step-by-step motion.

Why? "Turkish get-ups are an advanced option that will really test your stability, mobility, and rotational control," notes Cowan.

How long for? Aim for one perfect one - then add up to four more, if you're able to.

7. Rotational throws or slams

What? Alone against a wall or with a partner, throw (or "slam") a medicine ball, twisting your torso as you release.

Why? "Powerful and athletic, these build explosive strength and engage the whole body," notes Cowan.

How long for? Start off by throwing for one minute, working up as you gain strength and power.

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If Pvolve has been popping up on your social media feed lately (complete with pics of Jen An looking insane) you might be wondering what exactly the workout is, and whether it's worth trying out. If so, you're in the right place - because we've been asking the exact same questions, having spent the last few months seeing it all over our FY pages.

We love a new workout trend here at MC UK, and never more so than when it promises a low-impact way to build strength, enhance flexibility and support functional fitness, all with a focus on longevity. And, impressively, there are already studies to back up these claims, despite the fact that the practice was only founded in 2017.

Pvolve's healthy ageing clinical study, funded by Pvolve and undertaken by researchers from the University of Exeter, has been published in the American College of Sports Medicine journal, Medicine & Science in Sports & Exercise, and it reveals that the method is effective in improving strength, balance, stability and even quality of life. And, concerns about the fact that the study was funded by Pvolve aside, the findings do tally with what we know to be true about strength training - especially for women: namely, it's increasingly important as we age, to protect bone density, muscle mass and more.

So, with this in mind, we take a deeper look at the sweat session, and experts weigh in on its benefits. We've got an extensive first person Pvolve review, here, but do keep scrolling for all the details on the trending workout. For more on all things strength, do check out our guides to the best strength training workouts for beginners, the different types of strength training, the best strength training workouts and the best kettlebell exercises for beginners, here.

It's the A-list workout of choice RN, but what is Pvolve, and does it really work?

What is Pvolve?

A cursory glance at Pvolve's socials reveals a low-impact, functional workout centring around replicating everyday movements like twisting, bending and reaching, using simple, specialist equipment that you may be familiar with from Pilates or barre (weights, balls, bands, gliders and so on).

"Pvolve is a functional fitness method that builds strength, mobility, and stability to carry you through every stage of your life," says Dani Coleman, Pvolve's VP of training and head trainer (and Jen An's drill master, no less). "Unlike more traditional workouts, Pvolve actually moves your body through all three planes of motion (sagittal, frontal and transverse) while using resistance equipment and heavier weights to help build lean muscle mass, improve your mobility and enhance your stability."

When was Pvolve invented?

The brand was founded in 2017 by entrepreneur Rachel Katzman. Burnt out from high-impact sessions and struggling to find a fitness routine that wouldn’t aggravate her scoliosis, she came across functional training - and the rest, as they say, is history.

Katzman was inspired to develop a workout that empowered, rather than punished, the body - and the idea of Pvolve was born. Fast forward to 2023, and the brand partnered with everyone's favourite girl-next-door, Jennifer Aniston, catapulting the workout's reach and popularity stratospherically.

"Pvolve works by combining functional movement, resistance training, and corrective movement patterns to build strength, mobility, and stability without the wear and tear of traditional high-intensity workouts," notes Coleman. "On-demand we have workouts ranging from just 15 minutes to an hour plus, with over 1500 workouts to choose from."

In true post-pandemic style, you can experience the sessions either in-studio or via live virtual studio.

What are the benefits of Pvolve?

So far, so A-list - but, is Pvolve worth our sweat? The short answer appears to be, yes. "Pvolve is clinically proven to improve strength, mobility and balance, for a body that is fit for the future," shares Katzman.

Let's dig into the details.

1. It's sustainable and gentle on the body

First and foremost, this is a sustainable method of exercising that is both gentle on joints (being low-impact) and ideal for pre- peri- and post-menopausal women, according to the University of Exeter study.

"During menopause and perimenopause, our connective tissue changes," explains Claire Small, chief clinical officer and consultant physiotherapist at Pure Sports Medicine. "This is why women of this age often end up with joint aches and tendon problems. Both the strength and flexibility work that Pvolve advocates are important aspects of exercise to maintain healthy tissues and avoid pain."

2. It blends cardio and resistance training for a well-rounded workout

Short on time? You're going to want an effective, balanced workout that gives you as much bang for your (time) buck as possible, and Pvolve does exactly this.

Specifically tailored for busy women, the method combines both cardio (in the form of HIIT training) and resistance training - both equally important for a healthy, strong body and mind as we age.

"It's well known that the changes in women’s hormone levels that occur at the time of menopause and perimenopause affect our metabolism as well as body structures like muscles and connective tissue," shares Small. "Therefore the way we need to approach an exercise regime needs to change as well. It's crucial for women to do resistance training that builds muscle and utilises energy and cardio work, preferably in the form of HIIT, to keep our hearts healthy, bones strong and muscle mass optimum to support a healthy immune system and prevent disease."

3. It improves functional strength

Another crucial aspect of training at any stage of life? Working our functional strength.

"With Pvolve you improve strength, mobility, and stability for lifelong resilience," says Coleman. "You will start to see your strength improve in the little moments in life like the next time you bend over to pick something up, swing your golf club, rotate and look over your shoulder, or catch yourself falling. Pvolve’s method trains the body in three planes of motion (just like how you move in everyday life) ensuring strength that is rooted in function and feeling first."

4. It's accessible and progressive

The Pvolve experts are evangelical about its suitability for the masses, so if you're tempted to give it a try, don't be put off by the ultra-cool aesthetic of the brand.

"Pvolve is best for anyone and everyone," stresses Katzman. "Whether someone is recovering from an injury, feeling burnt out from other workout concepts, just starting out on their fitness journey, or looking for their next forever workout. Pvolve is a progressive workout that offers modifications and layers of advancements to ensure members are getting what they need out of it."

While in-studio classes are currently only available in the US and Canada, we're fairly sure it won't be too long before they make their way across the pond, and in the meantime, you can access classes online.

What's driving the popularity of Pvolve right now?

As workout trends go, this one seems buzzier and more appealing than others, so if you're finding yourself desperate to give it a go, you're in great company.

"Social media trends are favouring low-impact, home-based sequences at the moment, possibly due to a rise in exercising from home as a long-term result of the pandemic," notes personal trainer Eloise Skinner. "Their partnership with Jennifer Aniston has certainly raised the profile as well."

The brand attributes its popularity to the method's science-backed approach, too. "Pvolve is gaining popularity because it’s redefining fitness with a smarter, science-backed approach," shares Coleman. "Unlike traditional workouts that can wear the body down, Pvolve’s mindful approach prioritises building a body that functions well for life. This approach resonates with everyone, women specifically, who are seeking workouts that support them through key life stages and are over being fed the “no pain, no gain” mentality.

"Another major factor in Pvolve’s buzz? Jennifer Aniston. Her belief, weekly practice, and first-hand results from training in the Pvolve method have been a game-changer. People can experience some of her favourite Pvolve workouts under “Jen’s picks” on-demand, or they can train like Jen in the Pvolve method at any of our studios, our two-way live virtual studio or on-demand platform."

We're sold - see you in class.

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When was the last time you focused your workout on lateral exercises? If you're anything like us, the answer may well be - well, never. But if so, you're missing a crucial element of a well-balanced, effective workout regime.

Not sure what we're talking about? Here's the science: our bodies are made to move in three distinct ways, known as planes of movement. These are sagittal (forwards and backwards), frontal (left and right), and transverse (rotational). Now, chances are that you regularly cover off sagittal and even rotational, but frontal movements are often overlooked, even if you're a seasoned exerciser.

Put simply, our bodies are designed to regularly (read: every day) move in these ways, and when we do, it benefits just about everything - from joint health and digestion to cognitive function (yes, really) and more. In fact, studies (such as this one, published in the Indian Journal of Physical Therapy and Research) show that lateral moves can improve agility even in professional sports people, while another study (published in the Journals of Gerontology. Series A, Biological sciences and medical sciences) reveals that lateral exercises can help improve stability, lowering our risk of falls and injury as we age.

Pretty compelling stuff, but if you're not entirely sure where to start with lateral exercises, keep scrolling for everything you need to know. For more on all things strength-based, do check out our guides to the different types of strength training, the benefits of strength training, the best strength training workouts, and find out all about low-impact strength training, here.

Lateral exercises promise to boost balance and coordination - top coaches cover your need-to-knows

What are lateral exercises?

We've touched on this briefly above, but let's look in more detail at what exactly lateral exercises are. Put simply, lateral exercises are sideways movements - think side lunges, shuffles, or lateral arm raises.

"Lateral exercises involve side-to-side movements that target muscles engaged in lateral and horizontal motions," explains personal trainer at OriGym, Abbie Watkins. "They are great for improving athletic performance and assisting with injury prevention. This is because they improve stability, balance and mobility in the body by supporting the function of the joints during dynamic activities."

If we had you at improves athletic performance, keep reading for more lateral exercise benefits.

Why are lateral movements important?

Put simply, we're not designed to work in straight lines. "We didn't evolve moving in straight lines such as we see today with modern infrastructure such as roads trains and pavements," notes physiotherapist and author of Stronger: 10 Exercises For A Longer Life, David Vaux. "Instead we had more variety in our movement patterns. Therefore a ‘varied diet ‘ of movement can improve and maintain strength, optimal joint health and balance while preventing injuries. I often recommend racket sports or indoor bouldering due to their tendency to force the participants to react or, as I call it, physically problem solve within that situation."

Our experts all advise that for a well-rounded workout, we should be incorporating at least some lateral movements into all of our exercise sessions. But for maximum benefits, a targeted session is always best.

"Many traditional workouts focus on forward and backward movements, which occur in the sagittal plane," notes personal trainer at The Fitness Group, Eryn Barber. "However, humans are also designed to move side-to-side, in the frontal plane, through what is known as lateral movement. Neglecting lateral movement can limit overall athletic performance and lead to muscle imbalances, which may increase the risk of injury.

"Examples of lateral exercises include lateral lunges, side shuffles, and lateral bounds. These exercises are particularly effective at engaging the glute medius and abductors, which are key muscles for maintaining hip stability."

What are the benefits of lateral exercises?

Given that many of us aren't aware of the need to train in this way, you might be surprised to learn that there's a whole host of benefits associated with incorporating lateral motion into our fitness regimes.

1. They enhance balance and coordination

There's no doubt that lateral training is super important for stability, balance and coordination.

"Lateral exercises are a great way to boost your balance," notes Watkins. "They engage all those small, stabilising muscles around the hips, core and shoulders. These muscles help you stay controlled and steady while working out, and more generally in life, too.

"They can also enhance coordination by forcing different muscle groups to work together across different planes of motion," she continues. "This can result in more efficient and controlled movements, especially in dynamic tasks."

In addition, lateral movements boost our proprioception skills, which is essentially, our awareness of how our body moves in space. Having greater awareness and control of this enables us to move more freely and with more stability, too.

2. They help reduce the risk of injury

"Strengthening the body's stabilising muscles reduces the risk of common injuries, particularly in the knees, hips, and ankles," says Barber. " By moving in a side-to-side pattern, your body must engage stabilising muscles that are often neglected in traditional workouts. This helps improve your overall body awareness, movement control, and responsiveness, all of which are crucial for balance and coordination, reducing our likelihood of injuries and falls."

Interestingly, most injuries occur when we're moving, for example when we stumble or trip. "Training our brain and muscles to work laterally can help us work more efficiently in such movements and make accidents less likely," notes Vaux.

3. They improve athletic performance

It stands to reason that strength gains should translate to better athletic performance, but lateral movements also help to improve our agility, proving useful in various sports.

"Lateral exercises are crucial for sports that require side-to-side or multi-directional movement, such as tennis, football, and basketball," agrees Barber. "They will also benefit athletes in other disciplines where rapid side-to-side movements are essential."

4. They support functional movement patterns

Let's face it, many of us spend large swathes of our time sitting at a desk, walking, or even running and cycling - i.e. using our bodies in a sagittal plane. While it may not entirely counteract this tendency, adding some consistent lateral training can help to balance this out, as well as making everyday movements feel easier.

"Developing strength in the frontal plane supports better movement mechanics in daily activities," agrees Barber. "Lateral movements are a great way of diversifying workouts and improving overall functional strength."

5 best lateral exercises to boost balance and coordination to try today

1. Lateral lunges

What? A classic strength training move, the side lunge is a great lateral exercise.

Why? "Lateral lunges are great for developing strength and mobility, as well as challenging balance and spatial awareness," advises Skinner.

How long for? Aim for three sets of ten reps on each side.

2. Skaters

What? A lateral jump from side to side, skaters offer a high-octane cardio hit as well as boosting lateral strength.

Why? "Skaters are particularly useful for those looking to enhance their agility, speed and balance," says Barber.

How long for? Aim for one minute of skaters and work up from there.

3. Lateral raises

What? Holding a weight in each hand, raise your arms from your sides to shoulder height, then return slowly and with control.

Why? "Lateral raises are great if you want to improve your posture," says Watkins. "They're a great way to strengthen your shoulders and upper back, as well as working balance and stability."

How long for? Aim for three sets of ten reps.

4. Lateral banded walk

What? Walking side to side in a slight squat position, with a resistance band just above the knees.

Why? "Lateral banded walks can help improve hip stability and enhance lateral movement by strengthening the glutes, hips, and outer thighs," says Watkins.

How long for? 30 to 60 seconds.

5. Side plank

What? From a plank set-up, turn your body to the side until you're balancing on one arm (or forearm). Stack your feet, or have one staggered in front of another. Lift your hips to engage your core and side body.

Why? "A side plank is great for developing lateral strength, as well as challenging the muscles of your arms and your overall endurance levels," says Skinner.

How long for? Aim to hold for 30 to 60 seconds.

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New to strength training and keen to incorporate the best kettlebell exercises for beginners into your sessions? Look no further.

Here at MC UK, we're all about making exercise straightforward, accessible and effective, and this simple, functional piece of kit might just be all you need to smash your new fitness goals. And the science agrees, with studies (like this one, published in the Journal of Human Kinetics) showing that the best kettlebell workouts are effective for improving muscular strength, power and maximum oxygen uptake or Vo2 max.

Kettlebells are relatively cheap, don't take up much space and couldn't be simpler to use - we're hailing them as the perfect piece of home gym equipment.

The best kettlebell exercises for beginners should be easy to grasp, effective, and enjoyable, as shares Senior Health Editor at MC UK Ally Head. "I'm a big fan of swings and goblet squat - they're great full body moves, do what they say on the tin, and work lots of muscles at once."

With this in mind, we've asked top Peloton coaches to share their favourite kettlebell exercises for beginners. Do check out our guides to the most effective home kettlebell workouts, the best 10-minute kettlebell workouts, and the best 20-minute kettlebell workouts, if you've got a little more time, plus the best kettlebell swing workouts, if you're a little more au fait with the piece of equipment.

New to strength training? Peloton coaches share the 7 top kettlebell exercises for beginners

What are kettlebell exercises?

First things first, if you're not familiar with the humble kettlebell, allow us to enlighten you.

"Kettlebell exercises are exercises that incorporate a kettlebell, aka a weight which is shaped like a bell with a handle," explains Peloton instructor Joslyn Thompson Rule. "They're a versatile piece of equipment, and can be used for exercises including rows, squats, and deadlifts to help build strength, as well as moves to improve cardiovascular health, such as kettlebell swings, cleans and snatches."

What are the benefits of kettlebell exercises?

While all strength training has undeniable benefits, there are specific advantages to adding a kettlebell to your fitness arsenal.

"Kettlebell training is one of the best ways to build functional strength, power, and mobility," agrees Peloton coach Jermaine Johnson. "During lockdown, the only equipment I had was my kettlebells, and I realised how effective this style of training was. As a former dancer and boxer, the rhythm, control, and power felt natural. It kept me strong, mobile, and athletic - nothing else hits strength and movement in quite the same way."

Research, such as this study, published in the Cureus Journal of Medical Science, reveals that the use of kettlebells in training improves athletic ability across a range of different sports.

1. They're great for functional movement

Functional training is key to building a strong body for life. The central tenet? Moving in multiple directions, at different speeds, and activating as many muscles as possible. And the perfect study aid? The mighty kettlebell, which can be used to mimic so many of our everyday movement patterns.

"Unlike traditional strength training, kettlebells move with you, forcing your core and stabilizers to engage," says Johnson. "This means you're moving as you would carrying shopping, playing with your kids, or running outdoors on uneven terrain, just with the added benefit of a weight, to increase strength."

In effect, training with a kettlebell should (over time) make those everyday activities feel easier - win, win.

2. They're simple and accessible

As beginners, the last thing we want is complicated equipment. A kettlebell couldn't be simpler to use, meaning they're perfect no matter where you're starting out from.

"You can train with kettlebells anywhere, as they're relatively small and easy to transport and store," adds Johnson, while Thomson Rule notes "they're a very versatile and accessible piece of equipment that you can find in most gyms or you can use them at home. They're great training for all levels of ability."

3. They build power alongside balance

We love multi-faceted training for how efficient and effective it is, and kettlebells epitomise a well-rounded workout, being as great for low-impact gains as they are high-intensity wins.

"The offset weight of the kettlebell works to improve balance and coordination, while explosive moves like swings and snatches build power and endurance for a total body workout," notes Johnson.

4. They boost cardiovascular health

Fancy adding some HIIT intervals to your strength training? Go right ahead. "High-intensity intervals with kettlebells elevate your heart rate quickly, offering similar cardio benefits to running, but with added strength-building," shares personal trainer Dewayne Gross.

5. They're perfect when you're short on time

Good news - you don't have to spend hours working out with kettlebells to reap rewards. "The compact size and efficiency of kettlebell workouts make them perfect for those juggling a packed schedule," says Gross. "A 20-minute kettlebell session offers the same benefits as a longer, separate strength and cardio workout."

Who are kettlebell exercises best for?

Strength training is crucial for everyone, but especially for women. "There are so many incredible health benefits to strength training, particularly for women as we age - but it's never too soon to start," shares personal trainer and founder of The Power of Mum, Nicole Chapman.

"Strength training increases bone density, improves mobility, balance and posture, aids weight management, reduces our risk of chronic diseases, improves heart health and enhances mental health, among other things." Quite the list.

7 best kettlebell exercises for beginners to try today

1. Kettlebell deadlift

What? A classic strength training move, you'll start in a squat position with the kettlebell between your feet. Slowly stand up, keeping your arms straight.

Why? "A deadlift is a familiar strength move that is great for beginners," says Thomson Rule. "They are solid foundation builders for the other more advanced moves."

How long for? Aim to hold for 30 seconds, and build from there.

2. Kettlebell squat

What? Another traditional strength exercise, hold the kettlebell at chest height as you squat.

Why? Again, the squat is a foundational movement that's perfect for beginners to master before we move on. Squatting is one of the most common everyday movements, so you're ticking that functional fitness box with this.

How long for? Try three sets of eight to ten reps.

3. Kettlebell swings

What? Essentially, you're swinging a kettlebell from the ground between your legs, up to around chest height - but think with control, rather than momentum.

Why? Combining power, strength and cardio in a single move, strength exercises don't get much better than a kettlebell swing.

How long for? Aim for three sets of ten reps.

4. Kettlebell side lunge

What? A weighted side lunge, holding the kettlebell at mid chest level.

Why? This move is great for posture, balance and alignment as you'll be engaging your core stabilising muscles at the same time as the larger leg and glute muscles.

How long for? Two sets of ten reps on each side.

5. Kettlebell split squat

What? A kettlebell split squat is an effective unilateral move that will challenge both strength and balance.

Why? Great for targeting muscle imbalances, a kettlebell split squat works hamstrings, quads and glutes. You have options, here: either keep the kettlebell at shoulder height and drive the same side leg back, or you can try an offset split squat, with the weight on the opposite side to the leg that's moving, to further challenge your balance!

How long for? Aim for three sets of ten on each leg.

6. Kettlebell bent over row

What? A great compound exercise, the kettlebell bent over row recruits multiple muscles at the same time.

Why? This move is excellent for building a stronger back, working your lats, traps, biceps, shoulders and erector spine muscles. You'll also need some core strength, too, to stabilise your body and avoid straining your lower back - the definition of a full-body move.

How long for? Ten reps on each side, as many sets as you can!

7. Kettlebell overhead press

What? Starting with the kettlebell at chest height, push it up above your head, on an exhale. Lower on your inhale, and repeat.

Why? If you're after full-body engagement, the overhead press is your BFF. A low-impact way to work your heart and pretty much every muscle in the body, a kettlebell overhead press might look simple, but you'll feel the (after) burn.

How long for? Three sets of eight to ten reps.

What you need for an effective kettlebell workout:

If you're someone who hates the idea of lifting weights in a gym - a common gym fear - but you're also keen to start feeling strong, we have good news: it's simpler, more effective and more accessible than ever to build strength from the comfort of your own home, thanks to the humble dumbbell.

In our quest for ever more exciting ways to get fitter and stronger, it's all too easy to overlook the fact that building strength doesn't have to be complicated. Believe it or not, as a form of fitness equipment, the dumbbell has been around since Ancient Greek times (that's circa 800 to 700 BC, for the history buffs out there) and the versions we use today are actually still pretty similar.

One of the most accessible pieces of training equipment, it's easy to see why dumbbell exercises haven't fallen out of favour almost 3,000 years later. Simple and accessible, they're perfect for beginners and seasoned strength trainers alike as a multi-functional, full-body tool.

"Dumbbells are among the most effective and accessible tools for beginners to start strength training," agrees personal trainer Edwina Jenner. "They allow for natural movement patterns, a better range of motion, and controlled resistance, making them ideal for learning proper form while minimising injury risk."

And their simplicity belies their efficacy, with studies (such as this one, published in the Journal of Strength & Conditioning Research) suggesting that dumbbells are just as effective as machines when it comes to building muscle mass and strength.

Not sure that lifting weights is for you? If you're still not on board with the concept, hear this: strength training for women is associated with a reduction in all-cause mortality (that's dying from anything), and the gains are even greater for women than for men when it comes to longevity. Research (like this study, published in the Journal of the American College of Cardiology) shows that women gain more from the same amount of exercise as men - which is great news when you take into account the impact that hormonal changes have on our physiology as we age (muscle mass and bone density decrease from our 30s onwards).

Convinced? Us too - which is why we've asked top personal trainers to share their favourite dumbbell moves for beginners, for your perusal. And while you're here, don't miss our other dumbbell-related content - we've got the best home workouts with dumbbells, 20-minute dumbbell workouts, and 30-minute dumbbell workouts, here, as well as guides to the many types of strength training and the best strength training workouts, here.

Look no further: 7 best dumbbell exercises for beginners

What is a dumbbell exercise?

First things first, though: what is a dumbbell exercise? "A dumbbell exercise is any movement that uses dumbbells as resistance to help build strength, improve muscle tone, and improve your overall fitness," shares Jenner.

She goes on to add that dumbbell exercises are highly versatile. "You can choose exercises to target specific muscle groups, such as bicep curls for the arms, or engage multiple areas at once, such as squats, or lunges which work the legs, glutes, and core," she goes on.

What are the benefits of dumbbell exercises for beginners?

If you're new to the world of strength training, dumbbells are the perfect place to start. "Dumbbells are the one piece of kit I get every client of mine to invest in," says personal trainer and founder of Fitter Mother, Fi Chaillier.

So, why are they such a game-changer for beginners? Because they can be used for way more than simply building strength. "Their versatility makes them the perfect all-in-one piece of kit for anyone just starting out, looking for a strength-building, mood-boosting full-body workout," she goes on. "With just one piece of equipment, you can target everything from your arms, to your core, to your legs and work on your strength, stability, and coordination, too."

For more benefits, keep scrolling.

1. They improve mobility

Compared to using a machine, dumbbells are great for enhancing mobility.

"Dumbbells improve mobility by allowing you to work your joints through their full ranges of motion," notes Chaillier. "As a beginner, this helps you increase flexibility and joint health, reducing the risk of injury and setting you up for long-term success in your fitness journey."

2. They support functional movement patterns

"Unlike machines that limit your movement, dumbbells promote natural, functional movements, meaning they’ll help you move better in everyday life," Chaillier goes on. "This makes them so much more than just a strength-building tool - they’re about improving your whole-body functionality."

3. They improve balance and stability

"Beyond building muscle, dumbbells help improve balance and core stability," continues Chaillier. "Since you have to control the weight on each side, dumbbells engage your stabilising muscles, leading to better posture and coordination. And because they require you to use both sides of your body, they help fix muscle imbalances, ensuring a more symmetrical physique."

4. They provide a cardiovascular boost

While dumbbells are primarily strength-based, an added perk is the hit of heart-healthy cardio you'll gain from lifting.

"The versatility of dumbbells allows you to mix strength training with cardio," agrees Chaillier. "Compound movements, which involve several muscle groups working at once, like squats, lunges, and presses, get your heart rate up, boosting calorie burn while strengthening your muscles, so you can work towards a leaner body and stronger muscles at the same time."

What dumbbell exercises are best for beginners?

As with all forms of training, you'll need to start by focussing on form and technique in order to avoid injury and gain maximum benefits from your workout.

"As a beginner, focusing on proper form is essential to ensure safety and effectiveness when lifting weights," cautions Jenner. "Start with lighter weights to master the movements before progressing to heavier loads. Pay attention to your body alignment, keeping your core engaged and maintaining a neutral spine."

Additionally, coordinating your breath with your movements is crucial, the expert goes on. "Exhale during the exertion phase and inhale during the lowering phase. Understanding how to use weights correctly from the beginning will protect you from injury and accelerate your results," they share.

In terms of the type of move that's best for beginners, you'll get the most bang for your buck by engaging in compound exercises. "The best dumbbell exercises for beginners focus on building strength safely and effectively while working multiple muscle groups," notes Jenner. "These generally involve compound moves, such as goblet squats, dumbbell deadlifts and lunges."

7 best dumbbell exercises for beginners, according to top coaches

1. Goblet squat

What? A standard compound move, hold a dumbbell at chest height while performing squats for added resistance.

Why? "The goblet squat will strengthen legs, glutes and core," says Jenner.

How long for? Aim for ten reps to start with.

2. Dumbbell carries

What? The classic dumbbell carry (also known as a Farmer's carry) literally could not be simpler. It's essentially just walking with a dumbbell in each hand - the ultimate functional fitness move!

Why? "The beauty of dumbbells is that they allow you to move in a real, human, functional pattern," says personal trainer and founder of 432 Fitness, Liam Grimley. "Dumbbell carries are great for preparing you for life outside the gym too."

How long for? Lift, walk and repeat for ten reps. Increase reps and/or weight as you get stronger.

3. Bent over row

What? A classic strength training move, just make sure your form in on point to avoid straining your back.

Why? "The dumbbell bent over row strengthens the back and supports improved posture," explains personal trainer Neil McGuigan.

How long for? Try three sets of ten reps.

4. Dumbbell lunges

What? A standard strength training move, the dumbbell lunge is simple but spicy.

Why? "A dumbbell lunge is an essential dumbbell exercises that create a strong foundation for strength training in beginners," notes McGuigan. "Starting off with a dumbbell lunge can aid in mastering proper form, which helps minimize the risk of injury as you progress."

How long for? Aim for five to ten reps on each leg.

5. Chest press

What? The dumbbell bench press targets the chest, shoulders, and triceps and can be performed on a bench or on the floor.

Why? While compound moves are great when you're short on time, it's good practice to alternate lower and upper body moves, too. "Alternating your sets between upper body and lower body movements allows for faster recovery in a muscle group during a workout," agrees Steve Chambers, Certified Personal Trainer and Gym Manager at Ultimate Performance.

How long for? Aim for ten reps.

6. Bicep curls

What? A traditional isolation move, the bicep curl focuses purely on upper arm strength. "Isolation moves are single-joint exercises that are really effective at targeting specific muscles, such as the biceps," notes Chambers.

Why? "A dumbbell bicep curl specifically targets the biceps by requiring you to lift the weight through a range of motion, facilitating muscle engagement," says McGuigan. While a single-muscle move might sound easier, you're likely to tire faster.

How long for? Three sets of twelve to fifteen reps.

7. Shoulder press

What? Often performed with a barbell in the gym, you can adapt the shoulder press for a home workout by holding a dumbbell in your hand and lifting it above your head.

Why? "This move builds upper body and shoulder strength," says Jenner. As you're lifting the weights overhead while standing, you'll also challenge core strength and stability, too.

How long for? Try twelve to fifteen reps.

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It’s a contrary tradition that encourages us to set novel fitness goals during the specific time of year within which we’re least motivated to move. 48% of Brits find it harder to stick to their normal training routine during the cooler months (never mind find the drive to take on new challenges), while 61% stop exercising altogether. So - in case no one’s told you this already - it’s totally fine to lay low during winter if that’s what your body needs.

However, if you are keen to make some headway on your strength goals for 2025 but, like many of us, aren’t feeling too enthused about facing freezing-cold gym commutes and overcrowded weights machines, you'll be pleased to know you can build strength from the comfort of your living room. All you need is a couple of pieces of equipment and the most effective home kettlebell workouts.

By the way, improving strength training skills – and building strength in general – are super goals to work towards. “Strength training can feel especially empowering for women, as it opens up a typically male-dominated area of the gym that you may have been avoiding all your life,” says personal trainer and MINDFIT founder, Kiki Bustos. “It’s also important for women of all ages as it helps regulate oestrogen levels and therefore lessen the symptoms of PMS and perimenopause."

“For women 30 and above it’s important to maintain bone density and muscle mass, which starts to decline from around this age. Let’s not also forget how important it is for injury prevention and rehab."

Gym access is really helpful when the objective is to build strength and muscle, as the vast array of equipment allows you to easily scale your sessions to increase the challenge and continue progressing. However, for one reason or another, it’s not always practical to take your training to the gym. Enter: the most effective home kettlebell workouts to do from your living room, bedroom, or garden.

“The kettlebell is one of the most, if not the most, versatile pieces of exercise equipment that can be used for almost all styles of training,” says personal trainer Jorge Camacho. “They can be used to raise the heart rate, and therefore improve the cardiovascular health of a person. They challenge one's coordination and balance, improving brain health and quality of life, and, additionally, challenge one's strength, allowing for muscle growth, improved bone density and athleticism.”

Case in point: A study from last year found that kettlebell training helps to improve athletes’ performance in a variety of sports, by enhancing strength, power, endurance, explosive power, and postural coordination. In short: it’s an incredibly valuable and versatile piece of kit.

Keen to try it out for yourself? Keep scrolling for the most effective home kettlebell workouts, as recommended by top trainers, or stream the best 10-minute kettlebell workouts, 20-minute kettlebell workouts, and 30-minute kettlebell workouts, here. To boost power, give these kettlebell swing workouts a go. Or, if you're eager to scroll through more strength training content, don't miss our round-ups of the best strength training workouts for beginners, the many benefits of strength training and the best at-home strength training workouts period, here.

It's official: These are the most effective home kettlebell workouts, according to top trainers

What is a home kettlebell workout?

Simply, a home kettlebell workout is a resistance training session you can do from pretty much anywhere, providing you have the key equipment: kettlebells.

If you aren’t yet familiar with the kit, a kettlebell is a weight that’s typically shaped like a ball with a large handle. Kettlebells come in a vast range of weights, and can be used to add load to anything from a squat to an overhead press.

If you’re planning on trying some of the most effective home kettlebell workouts, our experts recommend investing in at least two kettlebells; one lighter, for upper-body and accessory exercises, and a heavier one for lower-body and compound movements.

“Where many home workouts fall short is that people tend to have a very small selection of quite light weights,” says London-based personal trainer, Emily Taylor. “So, if you’re looking to purchase some kettlebells for your home workouts, I’d encourage picking weights that will really challenge you, and understand that as you get stronger over time, you might need to add some heavier ones to your collection.”

What are the benefits of home kettlebell workouts?

The benefits of doing home kettlebell workouts are vast and varied. “Kettlebells are extremely versatile bits of equipment you can use to train the whole body effectively, with just one or two different weights,” says Bustos. “You can train both strength and cardiovascular systems and, because it’s a free weight, you also train your core just by simply holding it during your workout,” she adds.

A new study, published in November of last year, found that kettlebell training may even help to slow down ageing. Participants aged 60-80 were required to complete training sessions twice a week for 12 months. At the halfway mark, participants’ muscle mass had increased, along with grip strength and upper leg strength. Grip strength, in particular, is important as we age, as it is directly linked with all-cause and disease-specific mortality in this population.

Some kettlebell exercises also require, and therefore help you to improve, skill and coordination, which is important for navigating everyday life and reducing your risk of injury. Additionally, this type of training can present mental health benefits.

“Mentally, it’s stress relieving, anxiety reducing, cathartic and empowering,” says Camacho. “The boost in self confidence and self efficacy improves general day to day mood and enables someone to face challenges with more confidence. And, on a more physical note regarding the brain, the release of myokines (a type of small protein released by skeletal muscle cells during muscle contractions) improves brain health, regulates metabolism and improves endocrine health.”

Then, there’s the plain old practicality of doing kettlebell workouts at home; investing in a few pieces of equipment is cheaper than paying a monthly gym membership, while axing the commute entirely allows more time to train, if you’re someone who struggles to find time to squeeze exercise sessions into your schedule. “There’s loads of great research on the benefits of ‘movement snacks’; small bursts of movement sprinkled throughout the day,” says Taylor. “Keeping a set of kettlebells within reach is a really good way to remind yourself to squeeze in a few reps of something – even if that’s just ten weighted squats in between work calls. Something is always better than nothing.”

That said, if you haven’t used kettlebells before, you have limited strength training experience, you’re returning to training post-pregnancy or injury, or you’re working towards very specific goals, it’s best to seek some tailored advice from a personal trainer.

What makes a home kettlebell workout effective?

‘Effective’ is subjective – it really depends on what you’re trying to achieve by doing at-home kettlebell workouts. If increased strength is the objective, Camacho advises incorporating six fundamental movement patterns (pushing, pulling, squatting, hinging, twisting, lunging), and gradually increasing the difficulty over time by adding more load, reps, sets, or altering the exercise itself, the tempo or rest time. This is known as progressive overload. “As long as you are improving your movement ability and increasing the difficulty of the session, safely, you can’t go wrong,” he says.

5 of the most effective home kettlebell workouts, according to top PTs

1. Full body kettlebell workout

What? A kettlebell workout that targets your full body and can be tailored to however long you have to workout.

Why? "Steph is an absolute pro, and this is one of my favourite kettlebell workouts," says Camacho. "It isn’t a follow-along workout, but it’s simple and concise with excellent movements and performance of those movements."

How long? You decide.

2. Quick full body kettlebell workout

What? A speedy, no-jump, full-body kettlebell workout.

Why? "I like that there's lateral work (stepping to the side) in this session, which is lacking in some of the others," says Camacho. "It also includes a solid range of movements, ranging from side lunges to overhead presses."

How long? 10 minutes.

3. Beginner full body kettlebell workout

What? A full-body kettlebell workout that's perfect for beginners or anyone easing back into fitness.

Why? "This workout has a great variety of solid movements and an excellent explanation of each one," says Camacho. "Easy to follow along, it's a good place to start for beginners."

How long? 20 minutes.

4. Upper-body kettlebell workout

What? Want to build your upper-body strength this year? Then this home kettlebell workout is for you, promising to work your biceps, triceps and more.

Why? "This workout has a good variety of movements, a good warm-up and great demo videos to help you follow along," says Camacho. "There are fewer technical movements, but it's a great workout, with more intense ab work."

How long? 20 minutes.

5. Full body supersets kettlebell workout

What? Last but by no means least, this session is a full-body kettlebell workout featuring supersets.

Why? "This is a very intense session, with heavy lower body emphasis and a lot of kettlebell swings," says Camacho. "Make sure you are comfortable with your swings first, make sure your hips and hamstrings are doing most of the work, not your lower back."

How long? 30 minutes.

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For many of us with office-based jobs, it's an unavoidable fact of life that we're spending hours of our day sitting down - and it's not doing us any favours. Researchers from the University of Leicester’s Sedentary Behaviour Research (LSBR) team have found that, on average, we sit for around nine to 10 hours per day, increasing our risk of mortality, as well as putting us at a higher chance of developing cardiovascular disease and type 2 diabetes.

And the shorter-term effects of a sedentary lifestyle are impacting our neck and spine health, too - studies (such as this one, published in the British Medical Journal) show an inexorable link between sitting at work and neck and shoulder pain - and we all know that slouching over our laptops isn't doing our posture any good, either.

Investing in walking pads aside, you might think there's little we can do to counteract this fact. But we have good news: kettlebell swings could be the perfect antidote to a desk-bound day. Studies show that the move not only reduces lower back pain, but also improves postural coordination and and dynamic flexibility - put simply, they're great for strengthening our postural muscles, which is great news for all of us.

Don't sit down much? You'll still benefit from incorporating kettlebell swings in your weekly fitness rotation. The importance of strength training (especially for women) can't be overstated, and kettlebells are super effective for upping the ante on a full-body strength workout.

"Kettlebells, particularly through the use of swings, are incredibly effective at strengthening muscles as they target several muscle groups all at once," explains personal trainer Mandy Wong Oultram. "Swings engage the glutes, legs, core, arms, and shoulders, making them an excellent choice for a comprehensive full body workout."

Keep reading to find out more about this gold-standard move, plus how to perform it for maximum gains - but while you're here, do check out our guides to the best strength training workouts for beginners, the benefits of strength training and find out what the best at-home strength training workouts of all time are, here.

PT's agree: 5 best kettlebell swing workouts to do any place, any time

What is a kettlebell swing workout?

First up: the basics. For the uninitiated, a kettlebell swing workout is exactly what it says on the tin, and trust us when we say that full-body moves don't get much better.

"A kettlebell swing workout involves using a kettlebell to perform quick, full-body movements," explains personal trainer at OriGym, James Brady. "The basic swing starts with hinging at the hips to swing the kettlebell between the legs, then using powerful hip thrusts to propel it to chest height. This workout targets the glutes, hamstrings, core, and shoulders, while also helping improve cardiovascular fitness. It's a high-intensity, functional exercise ideal for strength, endurance, and calorie-burning."

What are the benefits of a kettlebell swing workout?

All forms of strength training are incredibly beneficial for all of us, particularly women heading towards peri- or full menopause, when our hormone leves fluctuate, leading to a loss of muscle mass and bone density.

That said, kettlebell swings in particular have some noteworthy benefits.

1. They're an excellent full-body move

For all us busy types (that's everyone, right?) kettlebell swings are a versatile and effective move.

"The main benefit of kettlebell swing workouts is that they offer numerous benefits all in one move," says Brady. "They engage multiple muscle groups simultaneously including the glutes, hamstrings, core, and shoulders, while improving cardiovascular fitness and explosiveness. They combine strength, endurance, and functional movement, making them a versatile and time-efficient exercise that is unmatched."

2. Enhance posture and help prevent neck and back issues

As touched on above, kettlebell swings are proven to benefit posture and help prevent neck and shoulder issues. "Kettlebell swings are excellent for improving posture and stability," agrees Brady. "The swing's functional movement pattern builds powerful glutes, hamstrings, and core muscles which all combine to improve coordination, benefit posture and enhance our everyay movement patterns as well as overall fitness."

3. Boosts power and athletic performance

Any kind of dynamic, explosive move will improve your body's ability to generate power, and kettlebell swings are the GOAT for this.

"In addition to working various muscle groups throughout your entire body, a kettlebell swing improves your explosive strength and cardiovascular endurance," notes Wong Oultram. "A word of warning though - be mindful of your new-found power!"

And the science agrees: studies show that kettlebell swings are a useful tool for enhancing athlete's performance in a variety of sports - 2028 Olympics, here we come.

4. Enhances grip strength

While grip strength may not be top of your list of workout priorities, hear this: research shows grip strength to be an important biomarker of factors from bone density through to overall longevity, so it's well worth working on. And trust us when we say nothing will challenge your grip strength like a prolonged and sweaty attempt to control a heavy kettlebell!

What makes a kettlebell swing workout so effective?

Still need convincing to add a lettlebell into your strength training regime? As touched on above, you'll be hard pressed to find a more efficient, single tool for your workout arsenal.

"The kettlebell swing is highly effective because it combines strength, power, and cardio in a single movement," agrees Brady. "The hip-hinge motion targets large muscle groups like the glutes, hamstrings, and core, building strength and stability. The explosive thrust engages fast-twitch muscle fibers, improving power and athletic performance. Its dynamic nature raises the heart rate, providing a cardiovascular challenge while enhancing calorie burn. Additionally, the swing's functional movement pattern improves coordination, posture, and overall fitness, making it a comprehensive and efficient exercise."

5 best PT-approved kettlebell swing workouts

1. 10-minute full-body kettlebell swing supersets

What? An intermediate-level full body superset workout, with no jumping.

Why? This workout covers all the best kettlebell swing moves, from goblet squats to side lunges for a comprehensive full-body burn. Brady loves a goblet squat kettlebell swing, telling MC UK that "they are great for lower body strength as they improve quad, glute, and core activation while promoting proper squat mechanics."

How long for? 10 minutes.

2. 20-minute full-body kettlebell workout with Heather Robertson

What? Another full-body routine comprising swings alongside classic strength moves.

Why? These moves are designed to boost strength and stability, but don't go too heavy to begin with - the American swing involves swinging the kettlebell above the head, so go stready!

How long for? 20 minutes.

3. 30-minute kettlebell superset workout with Caroline Girvan

What? A total-body blast with YouTube sensation Caroline Girvan.

Why? Speaking as those who still have DOMS from Girvan's bodyweight strength workouts, prepare to be challenged by this 30-minute superset workout. However, it's reassuringly low-impact and easy on yor joints, despite the intensity.

How long for? Half an hour.

4. 30-minute beginners kettlebell swing workout

What? A beginner-friendly kettlebell workout that introduces moves such as the kettlebell clean and goblet squat swings.

Why? Beginners need to build up gradually when it comes to kettlebell swings. "For those new to kettlebell training, goblet squats are a great move as they help develop foundational strength and stability," says PT and founder of KMAK Fitness, Kunal Makwana. "To maintain good form and technique during kettlebell swings, it's essential to focus on a strong hip hinge, keeping the back straight and core engaged."

How long for? Half an hour.

5. 30-minute advanced kettlebell HIIT workout

What? Ready to up the ante? Try this advanced HIIT workout to challenge endurance, strength and more.

Why? If you're committed to gaining strength, you'll need to focus on progressive overload - essentially meaning that you're always looking to make your workouts harder. If you're ready for the next step, try this advanced kettlebell workout for an intense cardio and strength challenge.

How long for? 30 minutes.

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If, like me, you're sold on making movement a daily non-negotiable but sometimes struggle to find time to workout, trust me when I say you're going to love a weighted vest. Despite my penchant for Pilates and a bordering-on-obsessional devotion to running, walking is fast becoming my favourite way to work out, destress and clear my ever-racing mind. So, when I was asked to try out a weighted vest on my winter walks, I jumped at the chance.

Long hailed as the ultimate way to level up your daily walk, the premise of weighted vest workouts couldn't be simpler: just strap it onto your body (I found wearing it underneath my jacket easiest) and you're good to go. The benefits? Research (such as this study, published in the journal Ergonomics) shows that wearing a weighted vest during exercise increases the stress on our bodies (which is actually a good thing), causing runners to use more oxygen and have a higher heart rate than they would have otherwise.

I'm all for easy, affordable tweaks to my daily routine that make keeping fit and healthy achievable - and, importantly, aren't too time-consuming. Looking at the research, it's clear that adding a weighted vest to my walks is going to make me work harder, without impacting my day - win, win.

But I was keen to find out whether the vest would be yet another item gathering dust by my front door - so, with this in mind, I set myself a challenge to use it as much as possible for a month. Keep scrolling to find out how I got on.

Keen to learn more about how beneficial walking can be to boost your overall wellbeing? Our explainers on the benefits of walking and walking workouts are a great place to start. For more reviews, find out how one of our Health Writers fared walking every day for two weeks. Get your steps in from home with our edit of the best walking pads.

I tried walking with a weighted vest for a month - and can't believe how much I loved it

What is a weighted vest?

Put simply, a weighted vest is kind of like a gilet, with padded sections for weights. These can be removeable, enabling you to adjust the weight.

"A weighted vest is a piece of fitness equipment worn on the torso," explains personal trainer and founder of Owning Your Menopause, Kate Rowe Ham. "It’s normally a jacket and it’s designed to add extra weight to the body during physical activities. These vests typically have adjustable weights (often small sandbags or metal bars) that can be inserted into pockets or compartments, allowing you to play around with the load according to your fitness level and goals."

What are the benefits of walking with a weighted vest?

We're all pretty familiar now with the benefits of walking generally; from improving cardiovascular health and bone density (particularly important for women as we age) to boosting mental wellbeing and lowering stress levels, walking is truly medicine in fitness form.

And adding a weighted vest to your stroll only serves to up the gains.

1. They increase strength and endurance

"A weighted vest makes normal bodyweight exercises such as walking more challenging bu increasing resistance," says Rowe Ham. "This means you'll be exerting yourself more , improving both strength and endurance over time."

2. They improve cardiovascular fitness

As the jacket adds weight in turn it will increase your cardiovascular fitness. Wearing a weighted vest during activities like walking or hiking increases the cardiovascular challenge, burning more calories and improving endurance.

3. They help us maintain a healthy body composition

While we don't advocate working out solely for aesthetic reasons, it's undeniable that walking with a weighted vest can help you shift excess pounds, should you need to.

According to one study, participants who jogged wearing a weighted vest had a higher rate and burned more calories than those without the vest - so, if weight loss is one of your goals, a weighted vest might be a good, low-impact way to strength train and increase your calorie expenditure while you walk.

4. They can boost athletic performance

While studies into the benefits of walking with a weighted vest are few and far between, this study looked at the effect of wearing a vest while undertaking a range of military-style fitness activities - and found that those wearing the weighted vest showed a 4% improvement in performance.

And the effects aren't limited to high-intensity exercises, either, with the same study showing gains assiciated with walking as well as jogging, so if you're less military and more, well, average, there are still rewards to be reaped.

Who is walking with a weighted vest best for?

Generally speaking, walking with a weighted vests is a great way to increase fitness and endurance for most people - particularly if you're able to add and remove weights yourself.

"Doing something as simple as wearing a weighted vest on your daily dog walk could have a big benefit to your physical health – including your cardiovascular health and metabolism," Christopher Gaffney, senior lecturer in integretive physiology at the University of Lancaster says in The Conversation. "Most people in good health who don’t have any existing injuries can probably safely use a weighted vest during their workouts."

All this being said, it is important to note that some degree of fitness is preferable before you begin using a weighted vest.

"I would ensure that you have good core strength and no spinal injuries if using a vest," cautions Rowe Ham. "You’ll need to make sure you have good strength and balance before using heavy weights, in order to avoid strain and/or injury."

The heavier the weight, the more potential it'll alter how you walk (your gait) which can, over time, lead to stress and strains - so, especially if you're a beginner, go easy.

I tried walking with a weighted vest for a month - here are my thoughts

Weeks one and two

As mentioned above, I love a good walk, so I was excited to get started with this challenge. And day one is my lucky day, as despite it being mid-November, it's bright and crisp -perfect conditions for a tramp through the woods.

The vest was super easy to put on; I chose to wear it over my sweatshirt but underneath my coat. Full disclosure: it did squash my chest a bit, but I think mainly because I couldn't quite work out how to loosen the straps, so use error rather than a flaw with the vest itself.

That said, it was really comfortable to wear, even after I'd been striding for 45 minutes and had worked up a sweat - although I'm not sure I'd fancy wearing it in warmer weather, as I reckon it would chafe after a while.

I definitely felt as though I was working harder than on a normal walk - my exertion level was lower than a run, but more than a stroll - but I didn't feel I needed to curtail my route, in fact, I could have walked for much longer, were it not for the fact that I had other things I needed to do!

After my first successful foray, I tried popping the vest on most days when I walked my dog. Truth be told, my dog isn't much of a walker (she's very tiny), so it was nice to feel as though I'd challenged myself a little more than usual on our (very) brief trundles up the road. I stopped short of wearing the vest on the school run, though - I did feel slightly self conscious wearing it and did get a few strange looks. Perhaps if I'd been running, it would have been more obvious what I was doing!

All in all, I was pleasantly surprised at how often I strapped the vest on and got myself out in nature - something I always love, when I make the effort.

Weeks three and four

The second half of the month proved more of a challenge, simply because the weather was awful. I'm no fair-weather exerciser, but even I drew the line at stepping out in storms that have a literal name. I guess I could have tackled an indoor walking challenge on these days, but (quite honestly) it didn't cross my mind.

However, normal service was resumed when the sun returned, and I managed a few more rambles - my step count thanked me. Speaking of metrics, if you're interested in tracking heart rate, oxygen levels and so on, it'd probably be a good way to see whether the weighted vest really makes a difference to your individual fitness, but I'm more of a holistic exerciser, and prefer to go on how I feel rather than what numbers might be telling me.

So, will I keep using the vest? In a word, yes. I'm a fan - it's easy to pop on and off, doesn't take up much storage space, and makes me feel like I'm supercharging my strolls - so it's a win for me. Of course, there are trendier ways of adding weight to walks - Bala bangles, I'm looking at you - but overall, aesthetics don't phase me too much.

It's still a hard pass for wearing on the school run, though.

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If your motivation to exercise seems to be in short supply at this most festive time of year, you certainly aren’t alone. Research conducted by Sports Direct in 2022 revealed that 48% of Brits find it harder to stick to their normal exercise routine during the colder months, while a whopping 61% stop exercising altogether. Of course, there’s no shame in temporarily pausing your training routine if it means improved stress management. But, if you want to remain active over Christmas and into the new year, while keeping time spent exercising – or commuting to a gym – to a minimum, you may want to consider working some of the best 10-minute kettlebell workouts into your routine.

New to this style of training? Essentially, a kettlebell is a weight shaped like a ball with a handle. “The best kettlebell workouts typically focus on functional movements that engage multiple muscle groups and improve overall strength, endurance, flexibility, coordination and balance,” explains PT Aimee Victoria Long. And she’s exactly right – a study from this year concluded that kettlebell training helps to improve athletes’ performance in a variety of sports, by enhancing strength, power, endurance, explosive power, and postural coordination.

“Common exercises include swings, squats, snatches, and Turkish get-ups,” Long says. As with dumbbell training, kettlebell workouts are modifiable and suitable for all experience levels – though some exercises are more challenging, and require more skill, than others. What’s especially great about 10-minute kettlebell workouts, though, is that you can train your entire body, in the comfort of your own home, with minimal equipment if you so wish.

Here, Long walks us through the many additional benefits of kettlebell training, and shares six of her favourite 10-minute kettlebell workouts for speedy sweat sessions when your schedule is overbooked. We've also got guides to the the best kettlebell exercises to do from home or the gym, not to mention a PT's edit of the best 20-minute kettlebell workouts and 30-minute kettlebell workouts, for if you've got more time.

A PT shares the best 10-minute kettlebell workouts

What are the benefits of 10-minute kettlebell workouts?

10 minute kettlebell workouts can allow you a full-body workout in a really short period of time. The fact that they recruit multiple muscle groups can lead to improved strength, muscle mass and coordination, if training is consistent and applies the principle of progressive overload (where the difficulty of an exercise or session is gradually increased to continue challenging the body). “The resistance provided by the kettlebell, combined with functional movements, promotes muscle hypertrophy,” says Long. “By progressively increasing the weight and intensity of your workouts, you can effectively stimulate muscle growth.”

That’s not the only benefit that comes with kettlebell training, though. The dynamic and explosive movements that tend to feature in kettlebell workouts will elevate your heart rate and, over time, help to improve your cardiovascular fitness. This style of training also helps to promote joint health and flexibility and is incredibly efficient. “Workouts can be done in shorter time frames while still providing a high-intensity challenge and a complete workout,” says Long.

A new study, published in November of this year, found that kettlebell training may even help to slow down ageing. Participants aged 60-80 were required to complete training sessions twice a week for 12 months. At the halfway mark, participants’ muscle mass had increased, along with grip strength and upper leg strength. Grip strength, in particular, is important as we age, as it is directly linked with all-cause and disease-specific mortality in this population.

In a statement, Davi Mázala, PhD, first author of the study, said: “We had a mix of individuals from different backgrounds that had no prior exposure to resistance training and our findings demonstrate that this type of training program leads to benefits even in individuals starting at an older age."

How effective are 10 minute kettlebell workouts?

“A 10-minute workout can be highly effective, especially when using high-intensity interval training (HIIT) principles,” says Long. “Short bursts of intense exercise followed by brief rest periods can lead to significant fitness improvements.”

That said, it really depends on what "effective" means to you. If you’re looking to gain significant strength and muscle, 10 minutes probably won’t allow you enough time to warm up your body and optimally load your muscles. If, on the other hand, an effective workout for you looks like simply moving your body and getting your heart rate up, 10-minute kettlebell workouts can be ideal for busy days.

Important to note, regardless, is that some kettlebell exercises, such as swings, are quite challenging, which means that there’s a higher risk of injury. If you’re new to kettlebell training, it’s worth getting some form tips from a trainer who can coach you through each exercise and help you learn how to perform each one safely, before you attempt it at home on your own.

To get the most out of 10-minute kettlebell workouts, Long has three pieces of advice:

• Focus on compound movements. “Choose exercises that work for multiple muscle groups at once, such as squats and deadlifts," the PT shares.
• Plan your routine. “Have a structured plan to maximise efficiency,” she says. This way, you don’t waste any time programming your session.
• ⁠Stay consistent. “Even short workouts can maintain your fitness levels if done regularly,” says Long.

Look no further: 6 best 10 minute kettlebell workouts, recommended by a PT

1. Kettlebell cardio workout

What? A strength and cardio hybrid workout that promises to get your heart rate up while building your strength levels, too.

Why? "This workout combines cardio and strength, making it perfect for building cardiovascular fitness while building muscle," says Long.

How long? 10 minutes.

2. Kettlebell cardio strength workout

What? Another hybrid workout, this time designed for beginners and fifteen minutes in length.

Why? While this workout features kettlebell exercises, it also demonstrates how you can perform them bodyweight or with dumbbells instead, so it's ideal for anyone new to this style of training.

How long? 10 minutes (plus a five-minute warm-up).

3. 10 minute full body kettlebell workout

What? A full body strength workout that uses minimal equipment but promises to be effective in a short space of time.

Why? "This workout focuses on strength-building movements," says Long. It's ideal for targeting the whole body with minimal equipment if you haven't got long.

How long? 10 minutes.

4. 10 minute kettlebell standing core workout

What? This one's a core-focused workout ideal for improving your oblique strength and also overall balance and stability.

Why? "This focuses on core strength, which is crucial for overall stability and strength, and is perfect for a quick workout," says Long.

How long? 10 minutes.

5. Full body kettlebell workout

What? Another full-body session, this time tailorable to the length of time you have available, whether that's ten or twenty minutes.

Why? "This workout focuses on toning and sculpting, making it great for those looking to enhance muscle definition," says Long.

How long? 10 or 20 minutes.

6. Full-body HIIT kettlebell workout

What? Got a bit more time and keen to bank a longer full-body kettlebell workout? This one's just under half an hour and promises not to be repetitive.

Why? "A quick, efficient workout that targets the entire body, ideal for those looking to fit in a workout during a busy day," says Long.

How long? 15 minutes, including a ten-minute warm-up and cool-down.

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We're officially in the busiest period of the year, and one thing's for sure - we're probably all struggling to fit in workouts right now. But before you shove your leggings to the back of your drawers until January, we have good news: there are a plethora of accessible YouTube workouts that promise to help you build muscle from the cosy comfort of your own home. And even better, you won't need lots of time or any fancy equipment, either - we're talking super simple, accessible and free workouts that will boost not only strength but mindset, too. Enter: the best YouTube workouts for building muscle.

We've already brought you the best YouTube workouts to do from home, not to mention the best home workouts for beginners, the best home workout exercises and the best simple home workouts that are effective, here. But what about workouts specifically tailored to build muscle from home? Do they even exist?

Short answer: the experts think so. "You can absolutely build muscle from home," says personal trainer and founder of Dare To Be Fit, Grace Reuben. "Building muscle doesn’t require a gym. Using your bodyweight, resistance bands, or simple equipment like dumbbells or kettlebells, you can achieve impressive strength gains from your living room."

Why bother, you might be thinking? Well, the benefits of building a strong body really are myriad. From making everyday activities easier to protecting your bones (and more) from the ageing process, there are so many reasons to factor strength training into your routine - more on these, below.

So, if the festive season is curtailing your longer workout sessions, worry not - we've mined the collective knowledge of a range of fitness experts to put together the best YouTube workouts for building strength this Christmas (and beyond). However, just to be clear - we totally endorse a break from working out over Christmas, too. You know what works for your mental and physical wellbeing better than anyone else.

Want to learn more about strength training before taking the plunge? Keep scrolling for our guides to the best strength training exercises, the different types of strength training, and the best beginner's strength workout for women, plus find out how our Health Editor Ally Head got on when she tried strength training at home for 30 minutes once a week, too.

7 best YouTube workouts to build muscle in no time, according to PTs

Why are YouTube workouts good for building muscle?

It's not complicated - when it comes to building muscle, the primary way to achieve this is through strength training. There are several different forms of strength training, but they can (almost) all be done at home, via a YouTube workout.

Thanks to the pandemic, there's more content available online than we'll ever have time to sift through, so you're bound to find a style of training and an instructor that suits you, and as we know, consistency is key when it comes to making fitness and strength gains - so enjoying your workouts is half the battle.

"Building muscle from home is entirely possible, and with the right guidance and dedication, you can achieve significant strength and muscle gains without ever stepping into a gym," agrees Rowan Clift, training specialist at AI-based fitness and lifestyle coaching app Freeletics. "The key lies in following a structured workout program that incorporates progressive overload, effective exercise variations, and proper recovery. Ideally you'll follow a tailored plan that adapts to your fitness level, ensuring you continuously challenge your muscles for growth."

What are the benefits of YouTube workouts for building muscle?

First and foremost, YouTube workouts are super convenient - there's no commute or waiting for equipment, and you can work out at your own pace without feeling self-conscious (no gymtimidation) and if you want to work out in your pyjamas, no one is going to judge.

Practicalities aside, there are lots of other reasons to give YouTube workouts a go.

1. They're efficient

Just think - the time you save getting ready and travelling to the gym, you can dedicate to a proper warm up and cool down - which, let's face it, even the most diligent of exerciser is tempted to skip when we're short on time. But more than this, even without equipment, home strength workouts are excellent for targeting multiple muscle groups at the same time.

"Depending on the equipment you have available to you at home, it might be the case that your home workouts are bodyweight based," notes Clift. "Many bodyweight exercises, like squats, push-ups, and lunges, target multiple muscle groups simultaneously. This leads to greater overall muscle activation and development. For example, a push-up not only works the chest but also engages the shoulders, triceps, and core, making it a highly efficient way to build strength."

2. They improve functional strength

"Bodyweight exercises also improve functional strength, which means the muscles you build are not just for aesthetics but can also enhance your day-to-day movements," says Clift. "By performing exercises that mimic real-life actions, such as squatting, pushing, and pulling, you develop strength that transfers to daily activities and improves overall mobility."

3. They can be tailored to all abilities

As we touched on above, the key to building muscle is to apply the principle of progressive overload, which is easily replicated at home. "Progressive overload is the key to building muscle," Clift tells MC UK. "This can be done by increasing the number of repetitions, adding more sets, or changing the intensity through variations (e.g., progressing from regular push-ups to decline or explosive push-ups). Resistance can also be added with items like resistance bands, weighted vests, or using household objects."

There are so many options available, it's simple to constantly adapt your workouts to challenge your body.

4. They offer flexibility

Last but not least, home workouts offer flexibility, both in terms of time and structure.

"You can tailor your routine to fit into your daily life, making it easier to adapt your workouts around other commitments," notes James Brady, personal trainer at OriGym. "This flexibility means you’re less likely to skip sessions, maintaining the consistency needed to build and sustain muscle growth."

Who are YouTube strength-training workouts best for?

While the experts are clear that home strength training workouts are suitable for all abilities, they all noted that, if you're new to building muscle, it's worhth investing in a few sessions with a pro to start with.

"While muscle-building workouts can benefit most people, they may need to be tailored to suit individual needs, fitness levels, and health conditions," cautions Brady. "Beginners or those with limited experience should start with simpler exercises and lighter intensity to build strength safely and avoid injury. People with medical conditions or physical limitations should consult a healthcare professional or a trainer to create a routine adapted to their abilities."

7 best YouTube home workouts for building muscle

1. 10-minute full body strength dumbbell workout

What? A short but spicy 10-minute dumbbell workout for a full body burn.

Why? "Full-body workouts are ideal for beginners or those with limited time," says Brady. "They allow you to work all major muscle groups in one session, usually performed two to three times per week. This approach promotes balanced development, builds a strong foundation, and requires less weekly training time since recovery periods are longer between sessions."

How long for? Just 10 minutes.

2. 15-minute bodyweight strength workout

What? A 15-minute bodyweight-only full body workout, with Pilates pro Jessica Valant.

Why? Don't sleep on the benefits of a simple bodyweight strength session. "Bodyweight based workouts are just as effective as gym-based strength training," says Clift. "Make sure that you get a full range of motion for maximum muscle engagement."

How long for? 15 minutes.

3. 20-minute resistance band strength workout

What? A 20-minute strength session, with resistance band.

Why? The humble resistance band is one of the simplest and most effective pieces of kit for upping the ante on your strength. "Resistance bands can have the same effect as using free weights or fixed machines at the gym, while being a compact and more versatile option," says Reuben. "The bands create resistance, to challenge your muscles as you stretch and attempt to control the them. The bands can offer different levels of tension, allowing you to scale the intensity of your workouts."

How long for? 20 minutes.

4. 25-minute standing dumbbell workout

What? A 25-minute standing dumbbell workout.

Why? No transitions from standing to lying here, so this workout is perfect if you're plank/crunch/burpee averse. Again, it's a full body burn, so expect to recruit all your main muscle groups for a balanced workout. "Full-body workouts maximise results in a shorter amount of time," shares Clift. "They help ensure that no muscle group is neglected, promoting functional strength and reducing the risk of imbalances."

How long for? 25 minutes.

5. 30-minute bodyweight strength workout

What? A half-hour no equipment full-body strength workout with YouTube superstar Kayla Itsines.

Why? No equipment doesn't mean no effort - trust us when we day this workout will make you sweat. We love the mobility warm up section, too.

How long for? 30 minutes.

6. 30-minute full body dumbbells with Caroline Girvan

What? A 30-minute full body dumbbell workout with Caroline Girvan.

Why? This workout focuses on compound movements to maximise strength gaining benefits. Not only will you get more bang for your buck, timewise, but you'll also get a fab cardio hit too - a bonus for cardiovascular health.

How long for? Half an hour, done and dusted.

7. 45-minute full body strength workout with Heather Robertson

What? The longest workout in this section, a 45-minute full body session.

Why? This workout is perfect for more advanced exercisers. Focussing on progressive overload, you'll slow your movements down and complete more reps, to challenge your muscles to adapt and grow stronger.

How long for? 45 minutes.

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Widely considered the creme de la creme of core exercises, the plank is a firm favourite among fitness pros for more reasons than one. Recruiting multiple muscle groups, it’s a compound movement that helps to build entire body strength, stabilise the spine and improve posture – and there are so many variations, the move is suitable for most experience levels. But, what types of planks are the most effective?

If the exercise is new to you, PT Aimee Victoria Long describes the plank as an isometric movement that involves maintaining tension and holding a position similar to the starting point of a push-up, for a period of time. “It primarily engages the abdominal muscles, but it also works the back, shoulders, arms, and legs,” she explains. In a study published last year in the British Journal of Sports Medicine, isometric exercise – specifically, wall squats and planks – was identified as beneficial for lowering blood pressure.

And that’s not the only pro to introducing planks into your training programme. While research, on the whole, is a little thin on the ground where the benefits of planking on the female body, specifically, is concerned, there is evidence to further support that regularly doing planks is positive for all-around health and wellbeing. A study from 2021, which explored the effects of planking on the physical fitness and immune cells of middle-aged men, concluded that doing high- to very-high-intensity planks five days a week for four weeks resulted in improved immunocyte function and overall fitness.

But the question remains: which types of planks should you add to your routine? Read on for Long’s advice or read how one MC UK writer got on trying a plank every day for a week, here. And don't skip our guides to how effective are planks, how effective are squats and how effective are lunges, while you're at it.

There are loads of different types of planks - so which is best for you?

What are planks?

You'll likely already know this, but in short, a plank is a popular bodyweight workout move that consists of you holding a - yep, you guessed it - plank position for a dedicated length of time. The isometric move involves holding your body in a straight line and resting on your toes and hands or elbows and promises to strengthen your core muscles.

What are the benefits of doing a plank?

We’ve already touched upon the all-round wellbeing benefits of doing planks regularly – but what other positives do they present?

Well, for starters, the plank is a top tier exercise for building core strength. “This is essential for overall stability and balance,” says Long. Having a strong core will help you complete everyday tasks, such as picking heavy items off the floor, and reduces your risk of injury – particularly as you age. Additionally, it will help you advance in your training. “A strong core can improve your performance in various sports and physical activities,” Long explains.

Another key benefit of working planks into your routine is improved flexibility. “Planks can help stretch and expand the posterior muscle groups (your hamstrings, glutes and lower back),” says Long. Along with strength, flexibility is important for injury prevention.

Finally, part of what makes planks so popular is how accessible they are. It’s an exercise that’s suitable for all experience levels – with no special equipment or financial investment involved. Whether you’re advanced or a beginner, at a kitted out facility or on the floor of your kitchen, there’s a plank variation for you. That said, it’s important to be mindful of your current circumstances when considering introducing any new exercise into your routine. “If you have lower back issues and your form is poor you heighten the risk of injury,” explains Long. “Likewise, if you have a shoulder injury a plank could be something you may want to avoid.”

How do you do a plank correctly?

To perform a standard plank with quality form, Long instructs:

1. ⁠Begin on your hands and knees on a mat.
2. ⁠Place your forearms on the ground, elbows directly under your shoulders. Your hands can be flat on the ground or clasped together. Keep your elbows directly underneath your shoulders to allow you to stay as strong as possible through your shoulder joint.
3. ⁠Step back with your feet until your body forms a straight line from head to heels. Keep your feet together or slightly apart for stability.
4. Tighten your abdominal muscles and glutes to maintain a straight body line. Think sucking your belly button towards your spine and squeezing your glutes.
5. ⁠Keep your neck neutral by looking down at the mat, not in front of you.
6. Maintain this position without letting your hips sag or rise.

How long should you hold a plank for?

The ideal plank duration really depends on your experience and your goals. Long advises that complete beginners start with 15-30 second holds for two-three sets, and gradually increase to one-two minute planks as your strength improves.

As for lengthy plank holds, the likes of which you may have seen shared on social media as part of a plank challenge? There are pros and cons, according to Long. “Holding a plank for extended periods can help build endurance, but it's crucial to maintain proper form,” she says. “While some fitness enthusiasts engage in planks lasting several minutes, the effectiveness diminishes after a certain point. Longer holds may lead to fatigue, compromising form and increasing the risk of injury.” Ultimately, the focus should be on quality over quantity.

4 of the best types of planks for building strength, recommended by a PT

1. Spiderman plank

What? An oblique-focused plank iteration.

Why? "I love this plank variation because it involves working your obliques more than a standard plank," says Long.

2. Bear plank

What? Another plank variation, this time building muscle in your deep core.

Why? "The bear plank is another example of a good plank variation," says Long. "It's a spine-friendly exercise that really utilises the transverse abdominis and helps build into your deep core."

3. Side plank

What? The clue's in the name with this one - a side plank quite literally translates to giving the exercises a go on your side.

Why? "Side planks are amazing not just for strengthening the side of your core, but also for knee health and abductor strength," says Long.

4. Chainsaw plank

What? Another plank variation that incorporates movement to challenge different muscle groups and is a great option for those of you who find the static options a bit boring.

Why? "This variation looks a lot like a standard plank but involves rocking back and forth," Long explains. "It's great for strengthening your core and also your shoulders."

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If there's one sure-fire way to up the ante on your workouts, it's adding in a fiercely effective piece of kit. In this case, we're talking about the classic kettlebell. Once only seen in gyms, the kettlebell is now a ubiquitous piece of kit in weights rooms and home gyms alike.

Essentially a weighted ball with a handle at the top, the kettlebell has been a mainstay in gyms across the world since the early 20th century, when Russian fitness pioneer Pavel Tsatsouline introduced them to his exercises. And as far as effectiveness goes, they're pretty much unmatched.

"The unique shape and weight distribution of a kettlebell challenges your balance and stability while engaging your core during a lift, setting them apart from traditional dumbbells and barbells," explains regional physiology lead at Nuffield Health, Becky Scott. "They add a functional element to your weightlifting routine that's hard to recreate with other equipment."

While some of us may not have used one, the benefits of working out with kettlebells speak for themselves: studies (such as this one, published in the Journal of Human Kinetics) show that they can be used to improve strength, aerobic power and overall physical fitness - quite the trifecta. Similarly, other research points to the kettlebell being a useful tool in strength and conditioning generally, although it is noted that the literature is limited.

And we know more generally that adding weight to our training moves is a winner, in terms of building strength and improving bone density and health - particularly vital for women approaching peri-menopause, when our risk of developing osteoporosis is greater.

Convinced? Us too, but if you've never done a kettlebell swing in your life and have no idea where to start, keep scrolling. We've mined the collective knowledge of top PTs to find the most effective kettlebell workouts of all time, for you to try. And if we've piqued your interest, do check out our guides to the best kettlebell exercises 20-minute kettlebell exercises and 30-minute kettlebell exercises, while you're at it.

Want to build muscle? These are officially the best kettlebell workouts of all time

What is a kettlebell?

For the uninitiated, you'll probably have seen a kettlebell before, even without realising it. "A kettlebell is a great piece of fitness equipment - it looks like a cannonball with a handle," says women’s health and fitness expert and founder of Fit Mama, Mari-Carmen Sanchez-Morris. "It’s great for building strength, improving endurance, and enhancing our cardiovascular fitness."

What are the benefits of working out with a kettlebell?

So, why should we be using a kettlebell in our workouts? Known to improve strength, endurance and flexibility in one fell swoop, kettlebells are highly versatile.

"Unlike traditional dumbbells, the design of the kettlebell shifts the centre of gravity away from your hand, making it ideal for dynamic, swinging, and multi-directional movements," explains personal trainer and founder of Dare to be Fit, Grace Reuben. "It’s been a staple in strength and conditioning for years, thanks to its versatility and effectiveness." Now - let's dig into the benefits.

1. They build strength

First and foremost, you can build some serious strength with a kettlebell. "Loading up moves such as cleans and swings not only boosts functional fitness (making everyday activities easier) but also engages multiple muscle groups simultaneously," explains personal trainer and health coach Dewayne Gross. "These types of movements, known as compound moves, are extremely effective for building muscle and functional strength."

2. They're great for core strength

"The unique shape of the kettlebell shifts the centre of gravity, which means your body has to work hard to engage stabilising muscles more than traditional weights," says Sanchez-Morris. "This helps to improve our core strength, balance, and coordination."

3. They're accessible

As well as being a compact piece of kit, a single kettlebell can replace multiple gym machines, making it ideal for small spaces or at-home workouts. Plus, they're suitable for all levels of fitness, so you can invest safe in the knowledge that you're not going to out-strengthen the weight.

4. They improve cardiovascular fitness

Not only can kettlebells help you build serious strength, but they'll improve your cardiovascular fitness, too. "High-intensity intervals with kettlebells elevate your heart rate quickly, offering similar cardio benefits to running, but with added strength-building," agrees Gross. "Additionally, the combination of strength and cardio creates a poweful afterburn effect, boosting metabolism for hours post- workout."

How many times a week should I work out with a kettlebell?

As with working out generally, how often you do kettlebell exercises will depend on your current fitness level and long-term goals. That said, the experts agree that as a general rule of thumb. two to four times per week is ideal.

"Beginners might start with two or three sessions weekly to allow time for recovery, but for those who are more experienced you could increase to four sessions," advises Sanchez-Morris. "Kettlebell training can be intense, so it’s important to give your muscles time to recover, especially if you're doing full-body workouts. Listen to your body, focus on proper form, and complement kettlebell training with rest days or other types of exercise like stretching or light cardio to stay balanced."

7 best PT-approved kettlebell workouts to try today

1. Best for a total body blast

What? A 10-minute kettlebell workout from BodyFit by Amy.

Why? A favourite workout of Gross's, this is proof that you don't have to set aside hours to get a fantastic strength session in - this will give you a total body workout in no time.

How long for? Just 10 minutes.

2. Best for beginners

What? A beginner-friendly kettlebell workout with the king of home workouts, Joe Wicks.

Why? You know you're in safe hands with Joe, so if you've never worked out with a kettlebell before, this is a great place to start.

How long for? Again, just 10 minutes.

3. Best 15-minute kettlebell workout

What? A 15-minute full body workout with internet fitness sensation Caroline Girvan.

Why? One of the advantages of a kettlebell workout is that it's so effective, you can obtain the same results as in a longer session. Only have 15 minutes? No problem - this session will get the blood pumping.

How long for? 15 minutes, done and dusted.

4. Best for core strength

What? A solid quarter hour of funtional core and abs work.

Why? When it comes to improving funtional fitness, your core is key. "Kettlebell exercises are dynamic and multi-jointed, mimicking the real-life movements you’ll make on a day-to-day basis," explains Scott. "As well as activating all the stabilising muscles in and around your core, they focus on strengthening the muscles around your joints to promote longevity and fluid movement."

How long for? An easy, breezy 15 minutes (we jest!)

5. Best for upper body strength

What? A 20 minute upper body burn with kettlebell fave Workout with Roxanne.

Why? This might be labelled an upper body workout, but trust us when we say you'll feel it in your core and lower body, too - don't say we didn't warn you!

How long for? Just 20 minutes.

6. Best for lower body

What? Another Caroline Girvan workout, this time targetting the lower body.

Why? Get ready to work those glutes, hamstrings, quads and more - this workout includes all the classic kettlebell moves: squats, swings, lunges, RDLs - it's got them all.

How long for? The larger muscles of the lower body deserve a longer workout, right? Half an hour - you're welcome.

7. Best 30-minute full body workout

What? A half hour full-body blast to round things off.

Why? "Whether you're aiming for increased muscle mass, weight loss, or building all round fitness, a full-body kettlebell routine is a fun and effective way to mix up your workout routine and achieve your long-term fitness goals," says Scott. A full-body session will provide all the benefits we've discussed above - enjoy.

How long for? A more comprehensive half hour session.

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Ask anyone who has ever Googled strength training and they'll all say the same thing: there's a lot of jargon involved. From acronyms (EMOM's and AMRAP's - we're looking at you) to talk of progressive overload, reps and sets - it's enough to make a beginner's head spin, and can be off-putting.

But we're here to help you cut through the noise - because strength training doesn't have to be complicated. Hailed by experts as one of the best workouts you can do, the science-backed benefits of strength training pack a real punch. Studies, such as this one, published in the journal Current Sports Medical Reports, show that resistance-based training increases bone density (particularly important for women), improves cardiovascular health and reduces the risk of developing type 2 diabetes and insulin sensitivity. Yep - this study goes so far as to hail it medicine.

Not only this, but research published in the Journal of the American College of Cardiology also shows that muscle mass is a key indicator of longevity, with women, in particular, reducing their risk of all-cause mortality and cardiovascular mortality risk through strength training - compelling stuff.

That said, there are a fair few different types of strength training - so if you're conjuring up images of muscle-clad gym bros, don't be put off - it's not all about lifting heavy and getting jacked (although if this motivates you, you do you), and it really is worth getting to grips with.

"It’s a common misconception that strength training requires heavy weights," agrees PT and founder of The Warrior Method, Eliza Flynn. "In fact, all it involves is placing enough stress on your muscles for them to adapt, or for your body to develop better brain-to-body coordination so they can use your muscles more efficiently. And this can be achieved through bodyweight exercises, or by using resistance bands, free weights (such as dumbbells or kettlebells) or machine weights."

Convinced? Us too, so keep scrolling for your ultimate guide to the types of strength training and why they're effective. You're welcome! If you're eager to learn more, do check out our explainers on the best strength training exercises, low intensity strength training and at-home strength training workouts. New to the workout? Scroll our guides to the best bodyweight strength training exercises and strength training for beginners, here.

A definitive list of the different types of strength training, plus which is best for you

1. Bodyweight strength training

What? No lifting heavy here, you'll be relieved to hear. Bodyweight strength training is exactly what it says on the tin - resistance training, but using your own body weight, rather than kettlebells, dumbbells or other equipment. Think lunges, planks, squats, sit-ups and more.

Why? Bodyweight strength training is the ultimate in functional fitness - in essence, training your body to be able to cope with everyday activities.

"Strength training is about more than just building stronger muscles," notes Flynn. "Along with stronger muscles comes an ease and confidence of moving, which enables you to live and move more freely, whether that’s being able to lift and carry your toddler, running up stairs without a second thought, or carrying the heavy bags of shopping home without too much trouble."

And the benefits? Interestingly, research (like this study, published in the Journal of Strength Conditioning and Research) shows that what's important in building strength is the act of applying mechanical load to the muscle, rather than how heavy the weight being lifted is. "You can achieve incredible results using bodyweight strength alone," agrees personal trainer and founder of The Power of Mum, Nicole Chapman. "You don’t have to ‘lift heavy’ to see growth - you can achieve the same gains (of increase of muscle strength and size) by increasing time under tension (slowing down the move) and increasing reps (the number of squats, for example)."

Who is it best for? Great for beginners, those who don't have access to equipment, and those of us rehabbing from injuries, bodyweight strength training can be done anytime, anyplace. But more than this, it's universally beneficial, too - if you're used to lifting heavy in the gym, your body's still going to love you throwing a few squats and lunges into the mix, too.

2. Resistance band strength training

What? If you're new to resistance bands, they're one of the best (and cheapest!) tools you can have in your fitness arsenal. Essentially thick elastic bands of different lengths and strengths, they add resistance to strength training moves and can seriously up the ante - get ready to feel the burn.

Why? Creating resistance via band confers some serious benefits, from improving mobility and flexibility to building strength.

"They’re gentle on the joints while still enabling you to build muscles and are easily portable," notes Flynn. "Exercises you can do with resistance bands include banded lateral walks which are great for hip stability and strength."

You can do many exercises with resistance bands that you can do with weights, so if you're looking for a more affordable alternative to dumbbells, pop some resistance bands in your basket, stat. And they're great for travelling too - you can chuck them in your suitcase and not worry about being over the weight allowance (trust us when we say - dumbbells don't travel well).

Who is it best for? It won't surprise you to hear that resistance band workouts are great for pretty much everyone, but they're particularly beneficial for people with limited mobility, or those recovering from an injury. Keen to give them a go? We've got the best resistance band leg workouts, resistance band core workouts and resistance band arm workouts for you, here.

3. Free weight strength training

What? For the uninitiated, free weight exercises simply describe exercises that involve weights that aren't attached to a machine, such as kettlebells, barbells, medicine balls and dumbbells.

Why? "Free weights require more control and stabilisation than machine weights, as they often allow for a wider range of motion," advises Flynn. "These are excellent for building coordination as well as strength, but if you’re new to strength training, don’t go straight to the heavy weights. Like anything, you need to build up to avoid injury."

Who are they best for? While (light) free weights are pretty safe for beginners, our experts advise that free weights tend to be more suited to strength training regulars. But you needn't be restricted to only using them in the gym; there are lots of options on the market for home use too. If you're interested in adding load from home, try a set of adjustable dumbbells. They don't come cheap, but they're a space-saving way of accessing a range of light, medium and heavy weights without converting your whole garage into a weights room.

4. Machine weight strength training

What? Take a look inside any gym, and you'll see a range of resistance-based workout machines such as the leg press or lat pull down.

Why? "Machine weights are often used to isolate specific muscle groups in the gym," says Flynn. "They’re ideal for beginners or those who are rehabbing from an injury as they guide the motion, and reputable gyms won't allow you to use the machines until you've had a thorough induction. Used properly, they’re very effective at building strength."

Unlike free weights, if you've picked up more than you can handle, you can easily change the weight by simply moving the pin and decreasing the load.

Who are they best for? Machine weights are well suited to beginners and seasoned gym-goers alike. Just be realistic and meet your body where it's at - no one is judging you.

What is the most effective form of strength training?

Now we've covered the different methods you can use to build strength, it's time to get a little technical. Once you've chosen your poison (ie your preferred resistance), you have to know how to use it to get the most bang for your buck. After all, we're all busy, so you may as well make the most of those precious strength training sessions.

Keep scrolling for the lowdown on the different types of strength, and what they're effective for.

1. Agile strength

Put simply, agile strength is the ability to change direction quickly and efficiently while carrying weight. Working on this tyoe of strength reduces our risk of injury and falling - particularly important as we age.

"Training for agile strength improves coordination, balance and also prevents injury," Flynn tells MC UK. "Exercises to build this include medicine ball lateral shuffles, farmer’s carries, direction-change sprints. A real life situation where agile strength would be used is when carrying heavy shopping bags, or nipping through a crowd."

2. Endurance strength

Endurance strength is the one that's going to help you stay active for longer periods, without losing energy - think being able to walk/run/swim further. For many people, strength of this type is the ultimate test of fitness - and it is excellent for overall cardiovascular health.

"To increase endurance strength, you need to be focussing on continual repetition of muscle contractions over a long period of time," explains Chapman. "This will lead to an increase in stamina and improved recovery time."

Think circuit training over multiple rounds (squats, push ups, lunges etc) and lower weights with higher repititions (reps).

3. Explosive strength

Explosive strength isn't as scary as it sounds! It's all about the most amount of force you can create in a short period of time. Think quick, powerful movements such as medicine ball throws and cleans, and you'll be rewarded with enhanced athletic performance across a wide range of activities.

"Explosive force requires you to generate quick, powerful movements," says Flynn. "This type of training helps increase bone density as well as developing fast-twitch muscle fibres which are needed for quick movements, from running to grabbing an item falling from a shelf - it's all about reaction times."

4. Maximum strength

Maximum strength is, in short, what uo probably think of when yuo're considering how strong someone is. Can you pick a heavy box up off the ground, or push a heavy load away from you? If so, you have good maximum strength. And if you're into showing off at the gym - this is your chance to shine.

"Maximum strength refers to how much force your muscles can create in a single effort," adds Flynn. "Heavy squats, deadlifts, and hip thrusts can help build maximum strength, and working on it will help build fast twitch muscles and improve bone density."

Don't be concerned about bulking out, either - women generally lack the testosterone levels necessary to hone a seriously muscled physique, and trust us when we say it takes a lot of weight over a long period of time to achieve anything close to bulk.

5. Speed strength

Speed strength is just what you'd imagine: the ability to move and react as quickly as you can. To work on this, you will need to incorporate activities like sprint work into your training. If this feels too much, try sprinting up the stairs rather than walking - you might be surprised that over time, it becomes easier. And there's nothing more motivating than seeing results, right?

6. Starting strength

"Starting strength refers to the ability to generate force without any momentum," says Chapman. "Think speed skating or sprinting and reacting quickly to the starting gun, it's the initial force you need to get moving. We use this kind of strength when we're standing quickly from a sitting position, or lifting a heavy suitcase from the floor."

Want to work on your speed strength? Add in dead-start kettlebell swings, jumping lunges and stand to sit squats to improve this.

7. Relative strength

Last but certainly not least, let's talk relative strength - your strength in relation to your body weight.

"This type of strength is perhaps one of the most important, as it helps you move efficiently every day and during physical activities," says Flynn. "You can improve your relative strength via any type of strength training, and it's useful for overall functional fitness, whether you're planning a hike, a marathon or simply walking upstairs."

Knowing your relative strength can be helpful with motivation, as you'll be able to track improvements and measure progress.

So, there you have it. Which type will you be giving a go?

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Strength training has seemingly never been so popular. Everywhere you look, there's information on the benefits of strength training (spoiler: it's great), how to do it and the best equipment to use. And while we fully endorse all the above, we're on a mission to make movement more accessible, affordable, and achievable. Which is where this guide to the best bodyweight strength training exercises, all of which can be done from home, comes in.

Sure, a swanky gym membership/adjustable neoprene dumbbells/home garage-turned-weights-studio are all very well, but they're really not necessary for building strength. You might be surprised to hear that all you really need are the weights you were born with (your body weight) and a few (consistent) minutes in your day to achieve results.

Why strength train? Well, if we were to recommend only one form of exercise to do for the rest of your life, there's a strong chance that weight training would be it. Research (like this study, published in the journal Age and Ageing) shows that it not only reduces the risk of age-related muscle mass decline - known as sarcopenia - but it protects bone density, prompts long-term physical changes to our cells (meaning the positive effects of a workout last way beyond the session itself) and improves heart health, reducing the risk of cardiovascular diseases and diabetes, among other benefits.

Another plus? It's super easy to strength train from home, meaning you can access all those incredible benefits without even leaving the house - perfect for this time of year.

With this in mind, we've asked trainers for their top bodyweight strength training exercises you can do from home - consider this your complete guide. And, while we have you, check out our guide to the best home strength training workouts of all time, plus explainers on the many different types of strength training, from low impact strength training, to functional strength training, to low-intensity strength training.

No equipment? No problem - these are the best bodyweight strength training exercises you can do from home

What are bodyweight strength training exercises?

If you're new to strength training, you'll be pleased to know that bodyweight moves are reassuringly simple. Rather than relying on weights to add resistance, you'll be working against your own bodyweight - and you might be surprised by just how much of a burn you'll feel.

"Some people may be sceptical of a workout that uses no expensive machines or heavy weights, but bodyweight workouts improve strength, endurance, and power," explains trainer and and founder of Move With Emma, Emma McCaffrey. "They offer numerous benefits making them a great choice for home workouts and a convenient, effective, and accessible way to maintain physical fitness and improve your overall well-being from the comfort of your own home."

Think plank, push up and squats - performed correctly, you'll still experience a burn without a dumbbell or kettlebell.

Can you build strength with bodyweight exercises?

It might seem counter-intuitive to think about strength training without weights, but rest assured that bodyweight strength training can be every bit as effective as using weights.

"Bodyweight strength training moves are equally as demanding as exercises that use dumbbells, barbells or machines," advises personal trainer and founder of TrueFit Group Training, Mandy Wong Oultram. "Building strength and muscle mass relies heavily on consistency and progressive overload, which can easily be achieved at home with bodyweight by upping the number of repetitions or sets, incorporating pauses, or slowing down the speed of the exercise - not to mention, some of the most challenging exercises are bodyweight only, such as pull-ups, press-ups, and pistol squats."

Additionally, going weightless (so to speak) allows you to focus on your form and honing technique - and we all know, great technique is crucial to reaping the best results from any move.

What is the most effective bodyweight strength exercise?

There’s no one-size-fits-all answer to this question, but our experts were unanimous that the push-up is pretty much the GOAT. "Compound exercises like push-ups and split squats are among the most effective," says trainer Michael Baah. "They work multiple muscle groups at the same time, making them great for full-body strength and endurance."

It's important to note here, however, that the 'best' exercise will vary from person to person. "The best exercise for you ultimately depends on your individual goals and fitness level," agrees McCaffrey. "If you're looking to build strength in your legs, for example, squats are really effective. For those seeking to improve core strength, planks might be a better choice."

As always. the best exercise is the one that you enjoy and will do consistently -that's when the real rewards accrue.

Who are bodyweight strength training exercises suitable for?

The good news just keeps coming: bodyweight strength moves are suitable for nearly everyone, no matter what stage you're at in your fitness journey.

"Bodyweight strength training is ideal for everyone, from beginners to athletes," notes Wong Oultram. "Most bodyweight exercises are low-impact and easy on the joints, making them an excellent starting point for beginners looking to build strength. For those with more experience, there are more challenging exercises like those used in calisthenics including pistol squats, handstand push-ups and pull-ups."

The takeaway? When it comes to strength, you can always level up.

What are the benefits of bodyweight strength training exercises?

As you'll have gleaned by now, the benefits of bodyweight strength training moves are myriad. Let's dig into the detail.

1. They're convenient

Looking for a workout you can do anytime, anyplace? Bodyweight strength training is your BFF. Only have five minutes? You can get a fair few squats done in that time (sorry!)

In fact, some research (such as this study, published in the journal of Exercise and Sports Sciences Reviews) shows that short, intense bursts of activity (exercise 'snacks') can be effective in improving cardiovascular health and fitness, as well as metabolic health. Since bodyweight moves can be performed without equipment, they make the perfect exercise snack.

2. They boost functional fitness

Bodyweight training is arguably the best kind of functional fitness, improving our chances of aging well and living longer.

"Bodyweight strength training is excellent for improving your functional fitness," says personal trainer and founder of The Power of Mum, Nicole Chapman. "Movement patterns like squats, lunges, and planks all help build core strength, coordination, balance, stability and make daily life easier. Think lifting, carrying, walking up stairs, and independence (sitting down on a chair or toilet and standing up again) - not forgetting the best benefit of all, an increase in bone density reducing the risk of osteoporosis or a fracture if you do fall."

3. They're accessible

Cost effective and convenient, bodyweight strength training removes many of the barriers to exercise we often cite, such as expense and lack of time. They're also ideal for beginners, and being low-impact, generally safe for those with injuries or joint issues, too.

4. They boost mental wellbeing

One of the biggest benefits of strength training (in whatever form) is the mental health gains it harnesses. Trust us when we say there's no high quite like completing your first full push up - and seeing yourself gain strength, endurance and mobility is as motivating as it is mood-enhancing.

Not only this, but after all that exertion, you'll likely sleep more soundly too, creating an upward spiral of wellbeing.

8 best bodyweight strength training exercises, according to PTs

1. Plank

What? A simple but spicy raised body hold, from forearms or hands.

Why? Love them or hate them, there's no denying that the humble plank is a strength power move. "The plank is a static exercise that strengthens the core, shoulders, and arms," says McCaffrey. "Holding a plank engages multiple muscle groups and improves overall stability, for full body strength."

How long? Beginners, aim for a 20 to 30 second hold. More practiced? Hold for 60 seconds and feel the burn.

2. Squats

What? A funadmental human movement, our bodies are quite literally designed to squat. With feet hip wodth apart, imagine hovering over a low chair, making sure your knees don't creep in front of your ankles.

Why? A classic strength training move, and for good reason - the benefits of squats are seemingly endless. "Squats are excellent for building strength in your glutes, core, and legs," says Wong Oultram. "Since squatting is a basic movement we perform daily, mastering it can help prevent injuries when lifting items from the ground. Additionally, squats can help improve mobility in the ankles, knees, and hips."

How long? Try three sets of 10 reps to start.

3. Push ups

What? Another strength training non-negotiable, and our experts' favourite move. Raise your body up from the floor using arms and core - either from your knees or a full plank position.

Why? The definition of a full body move! "A push up effectively engages your chest, arms, shoulders, back, and core simultaneously," says Wong Oultram. "By improving upper body strength and core stability, press-ups can help develop better posture and alleviate back pain. They are versatile enough for both beginners and advanced individuals since they can be modified - from box press-ups (with hips stacked over knees) to feet-elevated versions."

How long? Try three rounds of between six and eight reps.

4. Lunges

What? A surprisingly challenging move, the lunge involves stepping one foot forward and bending both knees to a 90 degree angle. Increasing how long you spend at the bottom of the lunge (the time under tension) will rev up the burn!

Why? "This exercise target all the muscles in your legs while engaging your core," says Wong Oultram. "Lunges are also beneficial for improving balance and coordination, as well as enhancing mobility in the ankles, knees, and hips, making them a good functional workout."

How long? Try three sets of six to ten lunges on each leg.

5. Dead bugs

What? A Pilates-style move, the dead bug is a great way to challenge the core without straining your neck. From a supine position, raise one leg at a time to table top, and stretch both arms in the air. Extend the opposite arm to leg, return, and repeat on the other side.

Why? "Dead bugs are fantastic for core stability and coordination," says Baah. "As you get stronger, add a leg extension or hold for longer to increase the challenge."

How long? Aim for ten reps on each side, to start.

6. Side plank with rotation

What? A gorgeously intense spinal rotation move that also targets the abs. From a side plank position, raise your top arm and then twist your torso to 'thread' the arm through the space created. Repeat on the other side.

Why? "This is my favourite core exercise," says Chapman. "It is a back-friendly core move that helps strengthen all the muscles in your back, improving posture and balance while also setting the obliques on fire! It’s important to add exercises in to your training that improve your posture and help prevent and delay the postural degenerative changes that occur as part of the natural aging process - this is a great one."

How long? Aim for six to eight rotations on each side, building up to 10 as you get stronger.

7. Mountain climbers

What? Starting in a full plank, bring your knees alternately into your chest, as if running in place. Make sure you keep your bottom low and don't let your knees touch the floor. Intense!

Why? "Mountain climbers are a full body strength workout combining upper body strength, core stability and lower body more cardio focussed work," says personal trainer Emma Bord. "They can be sped up to work the heart more and slowed down to focus on more controlled core strengthening - the choice is yours!"

How long? Try three sets of 10 reps.

8. Burpees

What? Last but by no means least, we have everyone's (least) favourite move - the burpee. But don't panic - you can modify to suit your fitness level.

Why? "The burpee is a classic move and is enormously effective for several reasons," says personal trainer and women's health coach, Edwina Jenner. "Burpees elevate your heart rate, making them a great cardio workout while building strength, too. Plus, you're working multiple muscle groups simultaneously – upper body (push-up), core (plank position), legs (squat and jump), meaning you are working on your endurance and strength simultaneously."

How long? If you can complete more than 10, we salute you.

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PSA: the 5-10-15 workout is the latest training style everyone's talking about. Joining the likes of other number-based exercise routines like the 25-7-2 workout, 3-2-8 method, and 4-2-1 method, the 5-10-15 workout is designed to make keeping fit feel easy.

The main premise is simple: you do five reps of a very intense exercise, ten reps of a moderately intense move and 15 reps of a slightly lower-intensity move. You'll repeat this as many times as you like, though the general consensus is that five sets work well.

Exactly what moves you choose depends on your fitness ability, the kit available to you and how long you have, but the good news is that it's totally doable as a bodyweight workout.

Studies also recommend this type of training. In a 2021 Sports Medicine review, researchers found that concurrent training - meaning training across cardio and strength by mixing up rep ranges and training styles - can efficiently boost strength and muscle.

Bodyweight moves like those used in the 5-10-15 workouts are also packed with benefits. A study from the Journal of Human Kinetics found that intense, functional bodyweight movements can rival weight training when it comes to building upper-body muscle - with the added bonus that, unlike weight training, it can be done anywhere.

After more ideas to shake up your workout routine? Don't forget to check out our guides to other numbered workouts, including the 3-2-1 workout method, the viral 12-3-30, and the 30-30-30 workout trend. Who'd have thought there were so many...

Your guide to the trending 5-10-15 workout, from a fitness instructor

What is the 5-10-15 workout?

As above, the 5-10-15 workout focuses on five reps of a very challenging workout, ten reps of a medium-level challenge workout, and fifteen reps of a more manageable move.

The premise is all about making your workout simple, easy to follow, and enjoyable, too, allowing you to choose your go-to exercises for your session.

What are the benefits of the 5-10-15 workout?

The 5-10-15 workout is packed with benefits, including:

1. It boosts strength and fitness

Given the varied rep ranges for this workout, you'll be working across multiple types of muscular strength. The heavy, low-rep moves will build power, the medium-rep moves will build muscle and the highest-rep moves will build endurance.

Given the fact you'll be kept moving through the workout with minimal rest, you'll also be working on cardio fitness, getting your heart rate up as you continue to move through the rounds.

Of course, to build muscle you do need to be working your muscles to almost failure. Typically, that's hard with bodyweight movements, though the idea of this workout is that you'll be performing many rounds and reps meaning, by the end, your muscles should feel fatigued. There's always the option to add weights to this workout if you have them, but remember that the weights should be manageable for the high-volume nature of the session.

2. It's adaptable

There are so many ways to do this workout. There's the option for it to be bodyweight or weighted and, not forgetting, you have full choice over all of the exercises.

You can also choose how many rounds you wish to do. You could set a goal to add one more round to the workout each week so that you progress your fitness, or you could set a 30-minute timer and see how many rounds you can squeeze into that time.

3. It's quick to do

If you do three to five rounds of this workout, it likely won't take a super long time. That's because you take no rest between exercises and minimal rest between sets. It's great if you want a quick blast.

Equally, if you prefer to go slow and take rest breaks, you do you. The best workout is the one that feels good for your body.

How I got on when I tried the 5-10-15 workout myself

As a Health Editor and fitness trainer, I'm always keen to try new ways to train. So, when MC UK commissioned me to give the 5-10-15 workout a go, I jumped at the chance.

But I hit my first stumbling block before I even arrived at my local fitness space. I loved the idea that this was a bodyweight workout which meant I could do it from home but the classic 5-10-15 programming involved pull-ups and as I don't have a pull-up bar at home, I had to go to the gym.

You can, of course, get around this by investing in a pull-up bar, or even visiting a park gym where they often have outdoor pull-up bars. That said, it is worth noting, as it makes it a slightly less accessible bodyweight workout than other alternatives.

Once I got to the gym, I set myself up for my workout - it was a quick set-up, given I only needed a bar. You might also want to grab a resistance band to loop around the bar and step into it to support your pull-ups too.

My circuit involved five pull-ups, ten press-ups and five squats. I set a goal to do as many rounds as I could in 20 minutes. The first set down and I felt fine. I even contemplated grabbing some dumbbells for the squat section of my workout but decided to keep it as straightforward as possible for the sake of journalistic reporting.

Well, let's just say I'm glad I did that. By the end of my timer, I was knackered. I had to drop to my knees for the press-up portion of the circuit and my heart rate was racing which made even bodyweight squats feel tricky (they are hard regardless, but for someone who squats with barbells and plates, I was surprised by how much my legs were burning).

My takeaway? This is a great workout and one that I will keep in my locker for busy days when I want to get in and out of the gym quickly or am in a hotel gym with limited kit. I really loved the formula, so I'll definitely be putting together other workouts using the 5-10-15 idea. I've shared some ideas below for you to try.

5 of the best 5-10-15 workout ideas to try yourself

1. 5-10-15 for strength

• 5 pull-ups
• 10 press ups
• 15 squats

2. 5-10-15 for cardio

• 5 burpees
• 10 squat jumps
• 15 crunches

3. 5-10-15 for lower body

• 5 sumo squats
• 10 split squats (five on each side)
• 15 glute bridges

4. 5-10-15 for upper body

• 5 press ups
• 10 diamond press-ups
• 15 tricep dips

5. 5-10-15 for Pilates

• 5 Hundred's
• 10 toe taps
• 15 leg circles

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It's official: autumn has arrived. The mornings and evenings are darker, the temperature has dipped, and the streets are slick with that seasonal mix of fallen leaves and drizzle. So it's no surprise, then, that many of us are struggling to motivate ourselves to leave the sofa to workout. Hunkering down under a blanket (preferably weighted) seems way more appealing than braving the elements RN, right? But introverts and fair-weather exercisers, rejoice: because at-home strength training workouts could be the answer to your autumnal workout woes.

Our penchant for a good home workout is showing no sign of waning, with consumer research showing that over 58% of respondents choose to workout at home over outside or the gym. And with more platforms than ever offering online memberships, home strength training workouts are a great option, regardless of the weather.

"Strength training at home is beneficial for people of all ages and fitness levels," notes personal trainer Emma McCaffrey. "It offers a multitude of benefits for both physical and mental wellbeing, as well as being accessible, cost-effective and convenient."

Plus, strength training - also known as weight training - is one of the best workouts you can do not only for building muscle, but future-proofing your body from injury, too. Yep - the benefits of strength training really do go on and on.

Not sure what strength training is? In its most basic format, it's any type of sweat session that challenges - and in turn, improves - your muscle strength and/or makes your muscles work against some kind of force, like a dumbbell or resistance band. There are loads of different types, too - from low impact strength training, to functional strength training, to low-intensity strength training, there's an option for everyone and every fitness level.

Keep scrolling to discover the best at-home strength training workouts of all time, according to top personal trainers - and, if strength training ticks all of your boxes, you might be interested to read our guides to strength training exercises, plus find out how MC UK's Health Editor Ally Head got on when she strength trained at home for 30 minutes every week, here.

Experts confirm: these are the best at home strength workouts of all time

What is at home strength training?

We get it, fitness jargon can be confusing, so allow us to simplify things (for all our sakes). If you're wondering what classifies at at home strength training, you can relax - it's surprisingly simple.

"Strength training is any activity that makes your muscles work harder than usual," explains PT and founder of LDNMumsFitness, Sarah Campus. "Many strength training exercises can be done in the comfort and privacy of your home, using just your body weight or basic, low-cost equipment as resistance bands or weights such as dumbbells, or anything that applies load to your body."

Think bodyweight push ups, plank or lunges - and, grab a couple of cans of beans and you've got yourself some weights, too. So far, so simple, right?

Who is at-home strength training best for?

And the good news just keeps on coming: at home strength training is brilliant for pretty much every single one of us.

"At home strength training is suitable for everybody," advises personal trainer Beth Davies, "but it's especially great for beginners who want to ease themselves into strength training and/or those who feel more comfortable in familiar surroundings (no gymtimidation!) as well as busy individuals who struggle to carve out time to go to the gym, or those working unsociable hours when a gym might be closed."

Additionally, given the current cost of living crisis, many of us can't afford to shell out obscene amounts for gym memberships or fancy equipment, but still want to get stronger and fitter.

What are the benefits of at-home strength training?

There are a myriad of benefits to the humble at-home strength training workout, spanning both mental and physical gains. Not only is strength training a science-backed way to boost strength, muscle and bone density (particularly important for perimenopausal women), but it's also known to be a great all-around workout for reducing the risk of injury and boosting metabolism, too.

And if your goal is improving overall health and wellbeing, strength training is a great place to start. "Several studies have suggested that strength training may assist in the prevention of two common lifestyle-based conditions, type 2 diabetes and sarcopenia (muscle wastage)," sports scientist, personal trainer and co-founder of Onetrack Club, Anthony Fletcher, tells Marie Claire UK. "It also has proven positive effects on resting blood pressure, cholesterol, bone density and can help to prevent falls in later life."

But there's an additional layer of benefit to strength training at home: convenience. "Lack of time is one of the most frequently reported barriers to exercise and/or physical activity, whether it be due to work or family commitments," notes Onetrack Club's head of strength and conditioning, Nakul Kumar. "Home workouts allow for a lot more flexibility and can be a great way to get in a quick workout, no matter how pushed you are for time."

Can we strength train effectively at-home?

Now for the million-dollar question: is an at-home workout really going to cut it when it comes to gaining strength?

In short, yes - with some caveats. "Strength training at home can absolutely be highly effective," assures McCaffrey. "With the right equipment and a consistent routine, you can achieve significant results from home. Strength training is crucial for women of all ages, especially as we age - it's never too early or late to start and make a beneficial impact."

However, there is some debate over whether you'll be able to progress in the same way at home as you would in a gym or studio - and this will largely depend on what equipment you have access to at home, in order to facilitate what's known as progressive overload.

"Any exercise is always going to be better than no exercise at all, and home workouts can be a good place to start for someone new to training," says Kumar. "To see noticeable gains in strength training, we’re looking to increase muscle mass, improve bone mineral density, build stronger joints, as well as improve qualities like strength and power output - and in order to achieve this, you'll need to start lifting heavier as you progress (progressive overload), meaning the overall long-term gains that can be made will be limited by the load/weights you have access to at home."

What is the most effective strength training workout?

That said, it is entirely possible to create an at home strength based workout that challenges your body.

In essence, what you're looking for in a strength workout is a mix of exercises based on the "big four" strength training moves: an upper body push, an upper body pull, a lower body squat, and a lower body hinge.

Add in some heavy loads and some plyometrics (rapid, powerful and explosive moves that recruit multiple muscle groups - think jump squats, mountain climbers, burpess and so on) and you've got yourself a nicely balanced full-body burn.

But don't forget, the most effective workout is always the one you'll actually do: there's no point crafting a meticulous strength circuit if you only do it once a month - consistency trumps pretty much everything when it comes to getting stronger.

"In my opinion, the most effective training programme is one that fits into your schedule/daily routine and allows you to stay consistent with your training," agrees Kumar. "Consistency and training intensity will be the most relevant factors influencing the magnitude of training-related improvements."

How long should we be spending strength training at home?

Similarly, you might be wondering how much time you're going to need to invest in getting strong, and the answer is - it depends.

"This is something that is hard to generalize because it is always going to be dictated by context - individual capabilities, goals, equipment, time available and training age," agrees Kumar.

We've said it before, and we'll say it again: something is always better than nothing when it comes to working out, so our advice is always not to get too hung up on time.

9 best at home strength workouts of all time, according to PTs

1. The 21-15-9 workout

What? A full-body workout cycling through standard strength moves such as squats and burpes for repititions of - you've guessed it - 21 reps, 15 reps and nine reps.

Why? "This is an effective, quick and intense workout, great if you don’t have much time," says Davies.

How long? It couldn't be quicker: just five minutes for one round.

2. Bodyweight squats workout

What? A classic strength training move, the humble squat has so many benefits. Focus on proper form - don't let your knees move over your toes, and send your bottom back, as though you're hovering over a loo seat.

Why? "The squat is a classic exercise that targets your legs, glutes, and core," says McCaffrey. "Squats are a great compound movement that works multiple muscle groups simultaneously, meaning you're getting bang for your buck."

How long? Aim for 10 to 20 reps, building up to however many you can manage while still maintaining your form.

3. Push up workout

What? You can't go wrong with this all-time favourite move. Concentrate on using your core to help push yourself up - and, if your technique is patchy, modify to your knees.

Why? "A challenging exercise that targets your chest, shoulders, triceps, and core," notes McCaffery. "If you're a beginner, you can modify push-ups by doing them on your knees."

How long? Try five to 10 reps.

4. Deadlift workout

What? An innate human movement pattern, a deadlift essentially means hinging from the hip to pick up a weight from the floor.

Why? Also known as a hip hinge, the deadlift is one of our most essential functional movements, working the entire body. Plus, you can progressively overload the move simply by adding weights.

How long? Aim for six to eight reps, less if you're lifting heavy.

5. Lunge workout

What? A powerful lower body exercise, the lunge may look simple, but it really packs a punch. Make sure you keep your body straight and engage yor core as you lift and lower through the legs.

Why? "These work the entire body - upper, lower, core muscles and can be progressed with overload easily," says Campus.

How long? Aim for eight to 12 reps on each leg.

6. Plank workout

What? Performed either on forearms or with straight arms, a plank is a straightforward move that will challenge you more than you might think.

Why? "A plank is a static exercise that engages your core, shoulders, and triceps. Holding a plank for as long as possible can improve your strength and stability," says McCaffrey.

How long? Beginners: aim to hold for 30 seconds. As you progress, hold for longer.

7. Dumbbell row workout

What? Also known as a bent-over row, this move will recruit the large muscles across the back, as well as the arms.

Why? "A dumbbell row is a versatile exercise that targets your back, biceps, and forearms," says McCaffrey. "You can use dumbbells, resistance bands, or even a heavy object like a filled backpack for this exercise."

How long? try eight to 12 reps per arm.

8. Leg raise workout

What? Lying on your back, simply lift and lower your legs in one movement, keeping them pinned together to activate your core and inner thighs.

Why? The simplest of moves, and one that you can do literally lying down, a leg raise is a neck-friendly way to a stronger core. You'll also be boosting strength and stability in the lower and upper body at the same time.

How long? If you're a beginner, try three to five reps, three times round.

9. Overhead tricep extension workout

What? Holding an appropriate weight in both hands, extend your arms to the ceiling, then lift and lower the hands, moving from the elbow.

Why? While it can be easy to overlook your triceps when training your arms, they're actually responsible for (excuse the pun) much of the heavy lifting when we use our arms - think pushing open doors or reaching to grab something from a high shelf.

How long? Try six to eight reps, building up as you become stronger.

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Exercise trends come and go, but a workout style that stands the test of time is circuit training. Unlike some of the sensationalist and gimmicky sessions you might see shared across social platforms, circuit training tends to be a reliable method of increasing strength and improving cardiovascular health.

So, what actually is it? “Circuit training is a workout that involves moving through a series of exercises with little to no rest between them,” explains Will Pate, strength and conditioning master trainer at Third Space. Typically, he expands, circuits consist of six to twelve exercises, targeting different muscle groups or combining strength training and cardio movements such as squats, push-ups, and burpees, and is considered a functional fitness workout. “Each exercise is performed for a set time (e.g., 30 to 60 seconds) or a specific number of reps (e.g., ten to 15). Rest between exercises is short, around 15 to 30 seconds, and the circuit is often repeated two to four times. This format keeps the heart rate elevated, ideal for boosting cardiovascular fitness, keeping things fun, and improving muscle endurance.”

There’s substantial research supporting the benefits of strength training and the reasons to try circuit training, in particular. One study, published in the Biology journal, concluded that resistance circuit-based training greatly increases muscle mass and upper and lower strength. In addition, it advances cardiorespiratory fitness, aerobic performance and maximum aerobic speed or power. In short: it’s worth a go if progressing any of these elements is your goal.

Inspired to try it for yourself? We asked Pate to break down your need-to-knows about circuit training, below. While you're at it, give our guides to mobility training, strength training for beginners, and low impact strength training a read, plus learn the different benefits of strength training vs hypertrophy.

Heard of circuit training and keen to learn more? Your guide

What are the benefits of circuit training?

The benefits of doing regular circuit training are vast and varied, depending on many factors (exercise selection and intensity level, as two examples). Typically, it’s a workout that combines both strength and cardio exercises, helping to improve muscular endurance and cardiovascular fitness simultaneously, according to Pate. “Because it targets multiple muscle groups, circuit training promotes balanced strength development and helps prevent muscle imbalances,” he says. “The short rest periods keep the heart rate elevated, improving stamina and heart health over time.”

Additionally, circuit training is time-efficient, as it allows you to complete a full-body workout in a shorter period of time – ideal for anyone working on a fitness goal while juggling work and family responsibilities. “Its flexibility in exercise selection also keeps the routine varied and engaging, preventing workout boredom,” says Pate. “Finally, it’s adaptable to all fitness levels, making it accessible for beginners and challenging for more advanced individuals.”

Can circuit training improve strength and cardiovascular health?

We’ve touched on this already, but circuit training can be beneficial both for strength and cardiovascular health, depending on exercise selection. “It involves performing a series of exercises targeting different muscle groups with minimal rest in between, which elevates the heart rate and promotes cardiovascular endurance,” Pate explains.

Incorporating resistance exercises, such as weightlifting or bodyweight movements builds strength and power. “Since exercises are performed in quick succession, the continuous movement keeps the cardiovascular system engaged, enhancing aerobic capacity,” Pate says.

Who should be doing circuit training, and who should steer clear?

Circuit training is such a versatile style of workout, it’s suitable for most people. However, Pate cautions that those with certain conditions should approach circuit training cautiously. “People with cardiovascular issues, joint problems or injuries may need to modify exercises to avoid strain,” he says. “Beginners or individuals with low fitness levels should start with lower intensity to prevent overexertion. Pregnant individuals or those recovering from surgery should consult a doctor before starting.”

If you have a specific goal, such as building significant muscle mass or running a half marathon, for example, there are likely more effective types of training you should prioritise.

What you need to know before trying circuit training for the first time

Pate’s advice to anyone trying circuit training for the first time is to start slow, and focus on proper form to avoid injury (it’s worth signing up for a group class or PT session to learn the basics before going it alone). “Adjust the intensity based on your fitness level,” he says. “For beginners, bodyweight exercises like squats, push-ups, and jumping jacks are great starting points. As you progress, you can add weights or increase the number of rounds.”

He also emphasises the importance of hydrating, listening to your body and prioritising rest days for optimal recovery. “Most importantly, have fun and enjoy the variety circuit training offers."

Try a PT-recommended circuit training workout

Give a circuit workout a go with the below session.

How long? For the first round, aim for 60 seconds of workout followed by 30 seconds of rest. Then, for round two, aim for 45 seconds on, 15 seconds off. For your final round, aim for 30 seconds of work followed by 15 seconds of rest. Between each round, take a minute of rest.

1. Goblet Squat
2. Push up w/ 2 shoulder taps
3. Burpee
4. TRX row
5. Row or Bike
6. Butterfly sit ups

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We live in a high intensity world. We work, socialise and sleep hard and fast, and our exercise routines are no different. It's no surprise workouts like HIIT and SIT have become so popular in recent years, getting us in and out of the gym in record time while packing in health benefits. But perhaps in direct response to that, low-intensity strength training has become all the rage recently, with searches on Google up by over 5000%.

The shift towards low-intensity strength work is no bad thing, by the way. It can lead to significant muscular hypertrophy and strength enhancements, according to a Journal of Applied Physiology study. A further 2024 paper from Neuroscience & Biobehavioral Reviews also shows low intensity workouts can reduce the risk of depression by 23% and anxiety by 26%.

As a fitness instructor and Health Editor, I think low-intensity strength training can be a great thing to add to your routine. Below, I deep dive into the trending workout and share the main, research-backed reasons it's so beneficial for you. Low impact workouts are also great if you're recently injured or keen to protect your joints. Don't miss our guides to low impact Pilates workouts and low impact strength training, while you're at it.

Your extensive guide to low-intensity strength training

What is low intensity strength training?

Low intensity exercise can be defined many ways. Sometimes, it's defined by your heart rate: a heart rate of around 50-65% of your maximum could be considered low intensity.

Other times, it's defined by effort. In strength training, low intensity might be considered using a weight that's around 65% of your one rep max (the weight most amount you could lift).

If that sounds too technical, then low-intensity strength training could also be seen as exercise that uses resistance but doesn't make you feel too puffed out or load the muscles to the extreme, such as Pilates or light weight, high rep workouts.

"Low-intensity strength training uses bodyweight or lighter resistance and focuses on slow, controlled movements," explains Rils Anibaba, F45 Training Athlete. "It emphasises technique, stability, and endurance rather than threshold and maximal strength work."

What are the benefits of low-intensity strength training?

Low-intensity strength training comes with loads of benefits. It's important to remember that high-intensity strength training - such as lifting heavy weights - is important for building overall strength and power in the body. But to balance out your workouts, or on the days that you need slower, calmer options, low-intensity strength training can be brilliant for you.

"The relaxed pace of these workouts is ideal for beginners, helping them build foundational strength with a lower risk of injury. But it is accessible to all - easily adapted to being done at your speed and at a resistance that suits your body," says Anibaba.

1. Improved strength and faster recovery

Korea National Sport University studied the effect of low-load, high-repetition resistance training in weightlifting athletes who were used to high-intensity strength training.

Researchers found the low-intensity workouts led to significant muscle growth and strength improvements while reducing muscle damage compared to the high-load training. It suggests quicker recovery and less fatigue, making low-intensity strength training a good alternative for improving strength and performance with fewer negative side effects​.

2. Better muscular endurance

Muscular endurance refers to how long your body can withstand load. As low-intensity strength training tends to be done with lighter load for more reps, it builds the body's ability to endure weight. That will be beneficial when walking, jogging, running or doing other physical challenges that last a longer period of time.

3. Improved mobility and flexibility

Low-intensity strength training includes modalities like Pilates, which are associated with improved range of motion.

Even if you're opting for traditional strength training exercises at a lower intensity, you'll be improving your range. Research shows that low-intensity resistance training helps increase muscle activation and improve movement patterns, helping create functional mobility.

4. Reduces stress

While high-intensity training is great for making physical adaptations fast, it can be stressful on the body and, if not balanced carefully, lead to overtraining syndrome.

Low-intensity strength training, on the other hand, is a great way to move your body and build strength without excess stress. Low-intensity training may be a more sustainable approach for busy people looking to train without adding more stress.

6 best low-intensity strength training workouts to try

1. 12-minute core-focused Pilates by Lottie Murphy

What? A short-and-sweet Pilates core workout.

Why? If you have (just over) 10 minutes, you can't go wrong with a core-focused class - working the foundation of your body to improve all-over-strength.

How long for? It's just 12 minutes.

2. 20-minute barre arms workout by FitByMik

What? A standing arms workout using light dumbbells.

Why? An all-standing workout means no intense jumping or large range of motion. And the barre-esque workout is a low-intensity winner, made of high reps that build strength without extreme overload.

How long for? A 20-minute burn.

3. 25-minute full-body mobility workout by Julia Reppel

What? A mobility workout that improves range of motion by strengthening and stretching the joints and muscles.

Why? Strength training doesn't just mean lifting weights. Mobility is a brilliant practise for building functional strength with low intensity.

How long for? This is a 25-minute practise.

4. 30-minute low-impact strength and cardio workout by Puzzle Fit

What? A workout that packs in weight training without the intensity.

Why? A fully adaptable workout, using dynamic and isometric moves, taken at your own pace and resistance.

How long? A 30-minute workout.

5. 30-minute resistance band strength workout by Juice and Toya

What? A full-body workout using resistance bands to build strength.

Why? Resistance bands are a good way to build strength without intensity, working the muscles well without heavy or extreme load.

How long for? This is a great 30-minute workout.

6. 35-minute Pilates workout by Move With Nicole

What? A Pilates-style resistance workout perfect for all levels.

Why? Pilates is a brilliant way to add resistance and build strength without the intensity. You'll be improving muscular endurance with the high-rep work while improving mobility, too.

How long for? It takes 35 minutes.

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As a Health Editor who trains a lot, it's fair to say I know a thing or two about what constitutes a good workout. Cardio workouts, like running or swimming, are great for heart health and brain function. Low intensity workouts, like Pilates or yoga, are brilliant for joint health and toning. Strength training, on the other hand, boosts bone health and metabolism, and reduces your risk of injury.

That said, when life is busy, it's all too easy to get stuck in the same workout routines despite knowing that often, variety can be the key to improving your fitness over time. That's why, at the start of this year, I made a promise - to try strength training workouts every week for 30 minutes in a bid to improve my strength, muscle, and bone health.

There are loads of benefits of strength training, and it's long been recognised in scientific research as a great workout, not just for increasing strength, muscle, and bone density, as above, but also for improving metabolism and reducing the risk of injuries. In short, it's one of the best all-rounder workouts for all ages, and it only gets more important as we get older and our bone density decreases.

As a runner, I've also long loved strength training for the extra boost it gives my long runs and racing. Building strong muscles and a strong foundation helps to carry your body over longer distances, you see, and strength training does just that.

Keen to see how I got on? Keep scrolling - because it really has been a game-changer not just for my physical health, but my mental health, too. Don't miss our guides to strength training for beginners, low impact strength training, and strength training at home, while you're at it.

I strength trained for 30 minutes every week for eight months - and am pleasantly surprised

What are the benefits of strength training?

According to Chloe Whylie, an elite athlete and FIIT personal trainer, there are loads of benefits of adding strength training into your weekly rotation. "There are no cons, only pros," she shares. "Adding strength training to your routine will help you build muscle and burn fat, improving your muscle tone and definition. It’s a misconception that lifting weights will make you bulky. Instead, it helps create a lean and sculpted physique."

It's also a great workout for injury-proofing your body. "It’s known to increase bone density, which can prevent conditions like osteoporosis and improve overall bone health," she continues.

One of the main benefits I noticed, though - which I'll get into in detail later - was the amount it boosted my mental as well as physical health. As Jackson Anderson, personal trainer at Juniper, explains: "Regular strength training can improve your mood, reduce stress levels and boost your self-confidence."