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5 Squat Alternatives For Bad Knees

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5 Squat Alternatives For Bad Knees Discover five effective squat alternatives for bad knees that target your lower body muscles while minimizing knee strain. Improve strength and stability with these safe exercises. Working your legs is essential for your overall fitness! After all, your legs not only move you, but as the largest muscles in your body, they help you perform those big calorie-burning exercises which bump up your metabolism. The problem is that bad knees can get in the way—and they’re a common problem. One study from Gallup-Healthways found that 26% of the adult population in the United States suffers from knee pain. Injuries, surgeries, arthritis, and runner’s knee—there are many reasons you might be experiencing knee pain, but it should never cause you to skip leg day. I’m going to show you the best exercises for bad knees so you can strengthen your legs without putting stress on your knees. Follow along with this video or read the exercises below as I show you the five great squat alternatives for bad knees, or people who just don’t like squats ; ). If you’re looking to rebuild knee strength carefully, check out my 10 exercises for bad knees which focus on carefully strengthening and toning your legs with little to no strain on your knee joints. [adthrive-in-post-video-player video-id=”kW9yUMDJ” upload-date=”2020-07-24T22:45:18.000Z” name=”5 Exercise Modifications For Bad Knees and A Low-Impact Workout Plan” description=”Your workout with five great exercise modifications for bad knees! Try this workout and make your knees happier, while still working up a sweat! ” player-type=”static”] 1. Stability Ball Wall Squats Stability ball squats are a great alternative to regular squats for those with knee issues because they reduce stress on the knees by providing support and cushioning through the ball. These squats still effectively work the quadriceps, hamstrings, and glutes while improving balance and core strength, making them beneficial for maintaining lower body muscle tone without aggravating knee pain. Stability ball wall squat How to Perform a Stability Ball Wall Squat Lean slightly back against the ball with your feet shoulder-width apart in front of you and begin your squat. Not only will this take some pressure off your knees, but you’ll also be able to adjust the move on the fly to suit your own strengths and weaknesses. Get a feel for this and then add some dumbbells in your hand to make it harder. Tip: Choose your range of motion—go lower if you can, but stay higher if your knee pain kicks in. The key is to sit back as you squat, keep legs hip width apart, and focus your weight in your heels! 2. Reverse Lunges The reverse lunge exercise is a good alternative to regular lunges for those with knee issues because they place less pressure on the front knee by shifting the weight backward. This exercise targets the quadriceps, hamstrings, and glutes, and is beneficial for building lower body strength while minimizing strain on the knee joints. Reverse lunges How to Perform Reverse Lunges Stand tall with your feet hip distance apart. Take a large step backward and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge. Rise back to start and repeat. Tip: Pay attention to your glutes. You should feel this move in your rear end and put very little weight into the leg that goes behind you. 3. Deadlifts The deadlift move is a good alternative to regular squats for those with knee issues because they emphasize hip hinge movement rather than knee flexion, reducing stress on the knees. They primarily work the hamstrings, glutes, and lower back, offering a powerful way to build lower body and core strength while minimizing knee strain. How to Perform Deadlifts: Start standing with feet hip distance apart and dumbbells resting in front of thighs. Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor. Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position. Tip: Use heavy weights—either barbells or dumbbells—since you have many muscles recruited to do this lift. Keep your knees slightly bent and legs hip width apart – but do all the work in your abs and glutes. 4. Glute Bridges The glute bridge exercise is an excellent alternative to regular squats for those with knee issues because they engage the glutes and hamstrings without placing any strain on the knees. This exercise helps strengthen the lower body and core while improving hip stability, making it beneficial for maintaining muscle tone and reducing knee discomfort. Glute bridges How to Perform a Glute Bridge: Lie on your back with knees bent and feet flat on the floor close to your glutes. Your knees should be in line with your hip bones. Place your arms flat on the floor at your sides and tuck your shoulders under your back. Press your palms into the ground as you raise your hips, squeezing your glutes and abdominals. Keep your neck relaxed on the mat. Continue to move your hips up and down for 30 seconds. Tip: Try single leg glute bridges too! Isolating one leg will target the hamstrings and give you an extra challenge once you’ve mastered traditional glute bridges. 5. Stability Hamstring Roll-In Performing stability ball hamstring roll-ins are a good alternative to regular squats for those with knee issues because they target the hamstrings and glutes without involving knee flexion, thereby reducing knee strain. This exercise also enhances core stability and balance, making it beneficial for building lower body strength while protecting the knees from excessive stress. How to Perform Stability Ball Hamstring Roll Ins Begin lying on back, arms by side and feet on top of stability ball. Squeeze glutes and abs and lift body up so you are in a straight line with only shoulders and head relaxed on mat. Pull heels toward glutes rolling ball in, then push the ball back out. Continue

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Quick Low Impact Workout At Home For Any Level

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Quick Low Impact Workout At Home For Any Level Discover a low impact workout at home perfect for all fitness levels. Avoid stress on joints while still enjoying a high-intensity routine using light dumbbells—ideal for anyone, anytime! Nothing is more frustrating than wanting to stay active when your body isn’t cooperating. Whether you once ran marathons and now struggle with a 5k, or you used to thrive on plyometrics but now shy away from high-impact moves, our bodies change over time. This is where a low impact workout at home comes in handy. It’s not just for those recovering from injury, dealing with chronic pain, or facing physical limitations—low impact workouts are great for everyone! Low-impact exercise, which keeps at least one foot on the ground and avoids jumping, can still deliver a high-intensity experience without the stress on joints and bones. Walking workouts, step aerobics, cardio-dance, and even no-impact activities like swimming and spin class are excellent choices. If knees are your problem area, skip over to my 12 minute HIIT workout for bad knees instead! We’ve crafted a fantastic low impact workout that you can easily do at home. It’s quick, easy, and perfect for all fitness levels. Grab a light set of dumbbells, and let’s get started! Low-Impact Workout At Home Instructions This circuit-style routine features eight exercises, each performed for one minute, with minimal rest in between. Remember, low impact doesn’t mean low intensity—it’s all about the effort you put in! [adthrive-in-post-video-player video-id=”KOhK34pR” upload-date=”2021-02-17T21:13:27.000Z” name=”Low Impact High Results Workout ” description=”You can choose low-impact exercise and still put forth a maximal work effort to get great results. We’ve created this low-impact workout just for you with some of the best exercises to do at home!” player-type=”static”] 1. Punching The punching move is a low-impact exercise that enhances cardiovascular fitness and upper body strength while maintaining minimal joint stress, making it ideal for an effective workout without high-impact movements. How to Perform Punching: Stand with feet slightly wider than shoulder-distance apart and bend knees slightly. Tighten the core to keep your center still. Punch out one arm at a time at a steady pace. 2. Kick Through Lunges Performing kick through lunges will engage multiple muscle groups and improve balance and flexibility with low impact on the joints, providing a comprehensive workout that strengthens the lower body and core while minimizing strain. How to Perform Kick Through Lunges: Stand tall with your feet hip-distance apart. Take a large step backward with the right foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Straighten your left leg and kick your right foot forward to hip height or higher if possible. Repeat for the desired number of reps then switches legs. 3. Army Crawl Planks The army crawl plank exercise challenges your core stability and strength with minimal impact on your joints, effectively engaging your abdominal muscles and improving overall body control. How to Perform Army Crawl Planks: Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line. Bend your left arm so that it is now in the forearm plank position. Then bend your right arm so you are in a full forearm plank position. Lift your left hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself. 4. Squat Thruster The squat thruster move combines squats with an overhead press to boost lower body strength and cardiovascular endurance, offering a low-impact alternative that maximizes calorie burn and muscle engagement. How to Perform Squat Thrusters: Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position. 5. Front Kicks Performing front kicks targets the lower body muscles, including the glutes and quadriceps, with low impact on the joints, enhancing strength and flexibility while providing a dynamic, low-impact cardio option. How to Perform Front Kicks: Stand with feet hip-width apart and arms bent and held in front of you. Lift right leg up, bend the knee slightly, and kick right foot forward. Keep ankle flexed and push through your heel. Place the right foot down and switch to the left. Continue to repeat for the desired amount of time or number of repetitions. 6. Squat Curl Alternating Knee Lifts This exercise blends squats, bicep curls, and knee lifts, delivering a full-body workout with minimal joint strain, promoting muscle toning and coordination. How to Perform Squat Curl Alternating Knee Lifts: Start in a squat position, weight back on heels and arms long next to the side holding dumbbells. Squeeze your glutes to press up and lift your right knee as you curl the weights to your shoulders. Slowly lower the weights back down and return to a squat position.  Repeat with left knee. 7. Upper Cuts Upper cuts are a low-impact exercise that enhances upper body strength and coordination while keeping joints protected, making it an effective way to build arm and shoulder muscles. How to Perform Upper Cuts: Stand with feet shoulder-width apart and knees slightly bent. Make two fists and hold arms next to the side with elbows bent. Punch the right fist in upward motions, stopping firmly at chin level. Switch to left fist. Continue to switch right and left until you are at a fast, rhythmic pace, always stopping at chin level as if you are punching a target. 8. Sit Up Press The sit up press move combines traditional sit-ups with an overhead press, targeting the core and upper body with a low-impact approach that improves core strength and shoulder stability. How to Perform a Sit Up Press: Start on the

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10-Minute Bicep Workout For Women At Any Age

10 Minute Workouts, Blog, Fitness, Strength Workouts, Upper Body Workouts, WORKOUTS, Workouts by Length /

10-Minute Bicep Workout For Women At Any Age Use my 10 minute bicep workout for women to get toned arms that look great while keeping you healthy and strong! Who doesn’t want sculpted, sexy arms? If you feel like you’re fighting flabby arms or don’t like to show off your arms with tank tops, keep reading! I created this 10 minute workout for you, because it’s time to start strength training those biceps! It’s a common fitness myth among women that if you lift, you’re going to bulk up. But honestly, that is just not the case! If you want to be toned, sleek arms on the other hand, then you SHOULD be lifting weights. The sooner you start incorporating strength training of any kind into your workout, the better. As you age, you start to lose muscle, which can also slow down your metabolism. Strength training will help build muscle, and speed your metabolism back up! It will also help you feel stronger and more confident as you age. Ready to get started with by bicep exercises? You only need 10 minutes and the instructions below! 10 Minute Bicep Workout Instructions The below biceps exercises are designed specifically for women to strengthen not only their biceps but also their triceps, shoulders, and a little chest too! When you train the biceps, you also need to train the triceps since they are opposing muscle groups. This helps prevent injury and creates good muscular balance as well. Equipment: A set of dumbbells A timer Instructions: Set a timer for ten minutes Do 10-12 reps of each exercise below, then take a 1-minute rest after you complete them all. Begin again from the top. Stop working when the timer goes off! Do this workout twice a week, combined with cardio workouts, to start seeing stronger, more toned arms. [adthrive-in-post-video-player video-id=”q6QHVCtf” upload-date=”2017-10-10T13:03:37.000Z” name=”10 Minutes to Beautiful Biceps” description=”This quick, 10-minute bicep workout will have your arms looking better than ever in no time. These moves will leave your muscles aching but feeling stronger and looking amazing! Arms are a major problem area, especially as we age, so nip that issue in the bud and work those biceps today!”] 1. Bicep Curl The bicep curl exercise directly target and isolate the biceps, enhancing muscle size and strength. Here’s how to do bicep curls: To do bicep curls, stand with feet hip-width apart. Start by holding the dumbbells down next to the sides of your legs with arms fully extended, a slight bend in the elbow, and palms facing forward. Bend your elbows and curl your dumbbells up to your shoulders, make sure your bicep curl all the way to the top. Lower the weights back down making sure to straighten your arms until they are next to your legs where you started. 2. Hammer Curl Hammer curls emphasize the brachialis muscle, increasing the overall thickness of the upper arm. Here’s how to do a hammer curl: Stand with feet hip width apart with core engaged, weights resting at sides with palms facing in. Curl the dumbbells up, thumbs on top, until they reach shoulders. Lower to start position with control. 3. Push-Up Punch Doing push-up punches will engage the biceps along with the chest and shoulders, improving functional strength and stability. Here’s how to do a push-up punch: Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line. Position your feet hip width apart or slightly narrower. Keeping your body straight, bend your arms to lower your body toward the floor. Straighten your arms to push your body back up into plank position as you punch your right arm forward.  Return your hand to the floor, lower back to the bottom of your push-up and repeat punching with left arm. 4. Tricep Overhead Extension While primarily targeting the triceps, overhead extensions also engage the biceps for stabilization, enhancing arm endurance. Here’s how to do tricep overhead extensions: Stand with feet hip-width apart holding dumbells straight overhead and keeping your spine long and abs tight. Bend elbows lowering dumbbells behind the base of the head. Keep your elbows hugging in towards your head and pointing forward. Then extend your arms long returning to your starting position working the triceps. 5. Tricep Dips Tricep dips primarily work the triceps but also engage the biceps and forearms for stabilization, improving overall upper arm strength. Here’s how to do tricep dips: Start seated with knees bent and feet on the floor. Place hands behind you, directly under the shoulders, with finger facing your hips. Lift hips to a hover. Bend elbow straight back and use your triceps to press back up. This is one of the most challenging but best bicep exercises because it uses your own bodyweight to sculpt your upper body. Beginner’s Tips For Using Dumbbells Most of the moves in this 10-minute bicep workouts for women will require dumbbells. If you’re not currently using weights, here are some basics on arm workouts with dumbbells. 1. Use the Right Amount of Weight Many biceps workouts for women say to use light weights to avoid “bulking up.” But here’s the truth: it would be pretty hard for you to bulk up unless you were eating massive amounts of protein and are lifting weights 24/7. The best biceps workout for women uses resistance to help your bicep muscles grow! Now, what constitutes a “heavy” weight for you? Everyone is a little different. Start out with 8 pounds; if that is doable, go to 10, 12, etc. If you’re struggling to decide, check out the guide I wrote on when to increase your weights! 2. Focus on Form When you’re lifting weights, you want to go heavy enough that you’re working hard. But this doesn’t mean you should sacrifice on form. Focusing on the correct form for your bicep exercises will help make sure you’re building muscle without causing injury. From the starting position to the end, move

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10 Minute Tabata Workout for Beginners

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10 Minute Tabata Workout for Beginners This 10 minute Tabata workout for beginners is the perfect way get in a great workout in less time. Think work smarter not longer. Tabata is a form of high-intensity interval training (HIIT) that consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 cycles in a row, equaling 4 minutes. This method is designed to maximize your workout efficiency, boosting both cardiovascular fitness and muscle strength in a short period. Often high-intensity interval training (HIIT) is thought of as advanced exercise and it can be, but it’s also possible to use this concept with basic exercises and allow beginners to experience HIIT too. For my beginner’s 10-minute Tabata workout, you’ll cycle through different exercises to keep it engaging and effective, ensuring you get a full-body workout in a brief amount of time. This workout can be done anytime, anywhere—there’s no equipment required. Tabata Workout Instructions Follow these simple instructions to get started with my 10 minute Tabata workout. Warm up for 1 minute by jogging in place Perform each exercise as hard as possible for 20 seconds of work, then take a quick 10-second rest. Do all 4 exercises two times through to make one 4 minute Tabata Eight cycles of 30 seconds = 4 minutes Repeat the whole Tabata again = 8 minutes Cool down for 1 minute, taking deep breaths and lightly stretching. As you become more fit or more accustomed to the format, you can go through the whole thing again or try other Tabata workouts to mix things up! Watch this quick video below to see the exercises demonstrated, or check out the pictures and descriptions of each move below, too! [adthrive-in-post-video-player video-id=”So4Eqpij” upload-date=”2017-10-10T13:03:37.000Z” name=”10 minute tabata workout” description=”This 10-minute tabata workout proves that you CAN get a killer workout in in just 10 minutes. These high powered moves will leave your muscles aching and your body feeling stronger! We LOVE tabatas: a form of HIIT that is proven to burn fat and build muscle SUPER efficiently!”] Remember to warm up and cool down for a minute before and after the exercises, making this a full 10-minute beginner Tabata workout. 1. Plié Squat Plie squats are awesome and effective in my opinion. They target the glutes and legs while placing emphasis on the inner thighs and women love that! How to Perform a Plie Squat: Stand with feet slightly wider than shoulder distance apart and toes turned out. Bend your knees while lowering your torso, keeping your back upright and abs tight. Engage your glutes and come to the standing position squeezing your inner thighs. 2. Jumping Jacks Jumping jacks are a full-body cardiovascular exercise that boosts heart health, burns calories, and improves coordination and endurance. How to Perform Jumping Jacks: Start standing with a slight knee bend and hands resting on your thighs. Keeping the knees bent, open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders, then close, returning to your start. 3. Cross Behind Lunges This cross behind lunge engages the glutes, quads, and inner thighs. I also love that a cross behind brings in some balance. It’s the perfect addition to your Tabata workout! How to Perform a Cross Behind Lunge: Begin standing with your feet hip distance apart. Transfer your body weight onto your left leg and cross your right foot behind your left leg, keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Step back to starting position and repeat on the other side. 4. Punching In this Tabata workout, punching provides an intense cardiovascular boost that also uses upper body strength and coordination. How to Perform the Punching Exercise: Stand with feet slightly wider than shoulder distance apart and bend your knees slightly. Tighten the core to keep your center still. Punch out one arm at a time at a fast pace. Try adding this 10 minute Tabata workout to your weekly schedule to switch up your workout routine, and get more benefits in less time! This 10 minute Tabata workout for beginners is the perfect way get in a great workout in less time. Think work smarter not longer. Tabata is a form of high-intensity interval training (HIIT) that consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 cycles in a row, equaling […] Chris Freytag, CPT{authorlink}https://gethealthyu.com/simple-full-body-tabata-workout/Get Healthy U | Chris Freytag

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How Functional Strength Training Helps Maintain Independence

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How Functional Strength Training Helps Maintain Independence Functional strength training is the key to maintaining mobility and independence at every age. It builds muscles commonly used in everyday activities, making it easier and more enjoyable to move through your day. If you’re new to the concept of functional fitness, keep reading! I’m breaking down what exactly it is, how you can incorporate functional workouts into your schedule and the benefits that come with doing that. Plus, I’m giving you my favorite functional strength training exercises to get started with! What Is Functional Strength Training? Alright, ladies, let’s talk about functional strength training. As we age, many women including myself are switching our reasons for strength training from vanity (aesthetics) to wanting to just move better and be active in our daily life.  I know the term “functional strength” might sound a bit daunting, but trust me, it’s nothing complicated. In fact, it’s all about getting back to the basics and focusing on movements that mimic everyday activities. As we hit our 40s and beyond, maintaining functional strength becomes crucial for our overall health and well-being. What Is A Functional Strength Workout? So, what exactly makes it a workout? Well, picture this: you’re lifting groceries, carrying your grandkids, or even just getting up from a chair. These are all movements that require strength and stability in various muscles throughout your body. A functional strength workout targets those muscles, helping you build strength and endurance for real-life activities. Now, let’s break it down a bit further. A typical functional strength workout might include exercises like squats, lunges, push-ups, and rows. These movements engage multiple muscle groups at once, rather than isolating individual muscles like you might do with traditional weightlifting exercises. This not only saves time but also helps improve coordination and balance, which are essential as we age. (To learn more about this concept, check out which muscles groups are the best to workout together.) But functional strength isn’t just about lifting weights. It’s also about incorporating movements that challenge your stability and mobility, like balancing on one leg or doing core exercises on an unstable surface. These types of exercises help improve your body’s ability to move efficiently and reduce the risk of injury in everyday activities. Is Functional Strength Training Effective?  Absolutely! Functional fitness training is incredibly effective, especially for midlife women. Here are a few reasons why: Real-World Applicability Functional training focuses on movements that mimic everyday activities. As we age, it’s vital to maintain strength and mobility for tasks like lifting groceries, bending down to pick something up, or even playing with grandchildren. By training our bodies to perform these movements effectively, we enhance our ability to navigate daily life with ease. Prevention of Injuries Functional strength training targets multiple muscle groups simultaneously, improving overall strength, stability, and coordination. This comprehensive approach helps reduce the risk of injuries, particularly common ones that occur during daily activities or as a result of age-related declines in muscle mass and flexibility. Improved Functional Capacity As midlife women, we want to maintain our independence and quality of life for as long as possible. Functional fitness training helps us do just that by enhancing our functional capacity—the ability to perform tasks and activities efficiently and safely. Whether it’s climbing stairs, carrying groceries, or participating in recreational activities, functional training ensures that we can continue to enjoy life to the fullest. Enhanced Balance and Mobility Many functional exercises involve movements that challenge balance and proprioception, which is our body’s awareness of its position in space. By incorporating balance exercises into our workouts, we can improve our balance and reduce the risk of falls—a common concern for older adults. Here are a few more of my recommendations for building strength, balance, and mobility: 15 Best Mobility Exercises to Stay Active at Any Age Best Strength Training Moves for Women Over 50 Exercises to Improve Balance at Any Age Adaptability Functional training can be tailored to suit individual needs and fitness levels. Whether you’re a beginner or an experienced exerciser, there are endless variations and progressions to keep your workouts challenging and effective. Why is Functional Training Important?  Overall, functional fitness training is essential for midlife women because it helps us maintain our independence, prevent injuries, and improve our overall quality of life as we age.  Whether you’re a seasoned gym-goer or just starting out, incorporating functional strength workouts into your routine is key to staying strong, healthy, and independent as you navigate through midlife and beyond. Remember, it’s not about how much weight you can lift, but how well you can move and function in your daily life. So, let’s get moving and embrace the power of functional strength! How to Incorporate Functional Strength Training Into Your Workouts It’s easy to add some of these exercises into your workouts. Do a few each day and spend even 10-15 minutes on some sort of functional training.    Some common functional exercises to include in your workouts include: Push-Ups (push motion)  Mid Back Rows (pull motion)  Walking Lunges (everyday leg strength)  Jumping, Lunging, or Stepping onto an Elevated Surface (use your step platform)  Bodyweight Squats (getting out of a chair)  Russian Twists (core rotation)  Single Leg Deadlifts (movements done while balancing on one leg) Product Image Product Name Primary Button Amazon Basics Neoprene Coated Dumbbell Hand Weight Set, Set of 2 Check Price The Step – Original Aerobic Platform for Total Body Fitness Check Price SPRI Xertube Resistance Bands with Handles Check Price Amazon Basics Neoprene Coated Dumbbell Hand Weight Set, Set of 2 Check Price The Step – Original Aerobic Platform for Total Body Fitness Check Price SPRI Xertube Resistance Bands with Handles Check Price Functional strength training is the key to maintaining mobility and independence at every age. It builds muscles commonly used in everyday activities, making it easier and more enjoyable to move through your day. If you’re new to the concept of functional fitness, keep reading! I’m breaking down what exactly

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When Should You Increase Your Weights?

Blog, Fitness, Strength Workouts, Training Advice, Training Tips, Women's Health /

When Should You Increase Your Weights? A question I get from women every week is how should I know when I should switch up my weights? This is a great question because knowing when to increase your dumbbells in your exercise routine is essential for continued progress, motivation, results and to avoid plateaus.  I’ve shared many times about the benefits of strength training exercises for midlife women and why muscle strength is key for longevity and aging well. Assuming you are doing some resistance training already, this question comes up all the time. Women tend to be afraid of heavy lifting thinking they will become bulky and thick. But, that’s the opposite of what happens for most women. Typically using heavier weights with fewer reps will help to: Increase your lean muscle mass to change your body composition Improve your metabolic rate Sculpt your muscles and to give you more energy The good news is you are never too late or too old to build muscle. Many women are stronger in their later years because they more time to focus on taking better care of themselves. Famous author, Miriam Nelson, outlines in her best selling book, Strong Women Stay Young, how after a year of strength training twice a week, women’s bodies were 15 to 20 years more youthful. They had less fat and more muscle; bone loss was prevented or reversed; their strength and energy increased dramatically; and they showed surprising gains in balance and flexibility. So if you think you might be ready to increase your weights, check this list first! After teaching strength classes and lifting weights myself for 30 years, here is my advice for when to increase your dumbbells. Consistent Ease If you find that your current dumbbells feel too light or easy to lift throughout your entire workout, it’s a clear sign that it’s time to increase the resistance. Your muscles adapt and grow stronger over time, so what once challenged you may now feel like a breeze. I always say, “the struggle is real” when weight lifting. It should feel hard to do and make you work! Repetitions Increase Another way to look at it is, if you’re consistently hitting the higher end of your repetition range with ease (e.g., 12-15 reps when aiming for 8-12), it’s a cue to up the weight. Hitting your desired rep range with comfort indicates your muscles are no longer being adequately challenged. No Muscle Fatigue Muscle fatigue during and after your workout is a good indicator that you’re pushing your muscles to their limits. If you’re not feeling that satisfying burn or fatigue after your sets, it’s time to dial up the weight to stimulate further growth. As I said above, a good rule of thumb is to struggle to do those last few reps and keep your rep range no higher than 15 per set. Plateaus in Progress If you’ve hit an exercise plateau in your strength gains or muscle growth despite consistent effort and proper form, it could be due to your dumbbells being too light. Increasing the resistance forces your muscles to adapt and grow beyond their current capacity.  Improved Technique As your form and technique improve over time, you’ll find exercises becoming more manageable. While this is a positive sign of progress, it also means it’s time to challenge yourself with heavier weights to continue seeing improvements in strength and muscle definition. I always say “Good form first before increasing load.” If you’re newer to weight training, take a look at my strength training for beginner’s guide for helpful tips! Minimal Soreness While you don’t need to feel sore after every workout, minimal or no soreness could indicate that your muscles have adapted to your current routine. Gradually increasing the weight will help reintroduce that soreness, indicating muscle growth and adaptation. You can also learn more about which muscles groups to workout together to get the most out of your exercise. Energy Surplus If you’re finishing your workouts with plenty of energy to spare, it’s a sign that your current weights aren’t pushing you to your limits. Increasing the resistance will require more effort, leaving you feeling appropriately fatigued post-workout. Time Elapsed This is the concept of progressive overload. Generally, every 4-6 weeks, it’s advisable to reassess your weights and make adjustments accordingly. This timeframe allows for sufficient adaptation and progress monitoring, ensuring you stay on track towards your strength and muscle-building goals. The Bottom Line If your goals involve wanting to sculpt and build your muscles to get stronger, you have to go heavier and break down your muscle fibers, so they can repair and remodel. Don’t get me wrong, lifting light weights with higher reps has it’s place to improve your muscle endurance. But, if your goal is getting stronger and toned, heavy weights are your friend. One last thing, lifting heavier weights helps to build bone mass which is an important concept for us older women. Along with good nutrition, pumping iron can help to strengthen your bones so keep going with your weight training and keep progressing!  A question I get from women every week is how should I know when I should switch up my weights? This is a great question because knowing when to increase your dumbbells in your exercise routine is essential for continued progress, motivation, results and to avoid plateaus.  I’ve shared many times about the benefits of strength […] Chris Freytag, CPT{authorlink}https://gethealthyu.com/when-should-you-increase-your-weights/Get Healthy U | Chris Freytag

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Full-Body Playground Workout (From a Personal Trainer)

Blog, Fitness, Healthy Living, Lifestyle, Strength Workouts, Total Body Workouts, WORKOUTS /

Full-Body Playground Workout (From a Personal Trainer) If you watch children or grandchildren regularly, you know, playgrounds are just part of the deal. It’s a great way for kids to expend energy, play with their friends and get exercise. But, it’s also a great chance for you to get in a playground workout! Get your tush off that bench and get in some exercise of your own. This full-body playground workout is the perfect way to tone up, burn calories and build strength. Plus, it’s already built into your day. That’s what we call a win-win. Here are six awesome exercises to use for a full-body playground workout: 1. Pull-Ups Monkey bars are perfect for pull-ups: the ultimate test of upper-body strength. Using three different grips changes the emphasis on your upper-body pulling muscles: An underhand grip emphasizes your biceps and an overhand grip targets your back and rear shoulders. 2. Swings What’s more fun? Lateral raises and overhead presses or swinging on the monkey bars? Clearly the monkey bars! Simply swinging from one end to the other will work your shoulders, lats, and arm strength. No dumbbells (or boredom) necessary. 3. Decline Push-Ups Who needs a suspension trainer when you can use a swing to perform decline pushups? Begin in a push-up position with your hands on the ground and your feet on top of the seat of a swing. Bend your elbows and lower your body to the ground and then push back up. Keep your core contracted and back stable. 4. Ab Tucks The ab tuck exercise is great for strengthening your core and lower back. It also challenges your arms and shoulders. When paired with a swing, it’s the perfect playground workout exercise! Once again, begin in a pushup position with your hands on the ground and your feet on top of the seat of a swing. Keeping your core tight and your lower back stable, bring your knees toward your chest, contract your abs, and then shoot them back out. 5. Box Jumps Practicing box jumps during your playground workout is an amazing way to build muscular endurance and work on your cardiovascular fitness. Find an elevated step or platform to use. Squat/ jump up onto the platform while bending your knees and exploding up in a plyometric move. If you are a beginner, start practicing squats on the ground. This awesome moves target your quads, hamstrings, and glutes! 6. Split Squats You could do walking lunges around the playground, or you could do a more effective version that’ll get more work done in less time. The constant tension on the working leg during Bulgarian Split Squats gives this exercise an edge over your everyday lunge. Start with one foot on a park bench, and, keeping your torso contracted and upright, lower yourself down like you’re doing a traditional lunge. You can go as low as your body allows but make sure your front knee doesn’t go past your front foot. After this playground workout, you’ll never look at the park the same way again! Not only is a great place for kids, but it’s a great place for you too! Love outdoor workouts? Try our picnic table tone-up workout below! [adthrive-in-post-video-player video-id=”DeftHwdk” upload-date=”2019-06-12T19:03:56.000Z” name=”Picnic Table Tone Up” description=”Get in a workout outside with our picnic table tone-up!”] According to a recent New York Times article, gyms are starting to look more like indoor playgrounds with jungle gym looking equipment, sand bags, and ropes for example. As the article states, “This type of training known as functional fitness is ‘far more bang for your buck’ because it works multiple muscles simultaneously, providing better overall strength and mobility, and a higher calorie burn.” Chris Freytag, CPT{authorlink}https://gethealthyu.com/6-playground-exercises-for-parents/Get Healthy U | Chris Freytag

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33 Best Step Exercises for Your At Home Workout

best step cardio exercises, Blog, Cardio Workouts, Fitness, step exercises, step platform, Strength Workouts, Workouts for Seniors /

33 Best Step Exercises for Your At Home Workout If you haven’t added step exercises to your workout routine yet, now is the time! There are so many different types of step exercises to choose from, from cardio and strength training to stretching. I have decades of experience training women and there is truly something for everyone, no matter your fitness level. To prove it, I’ve rounded up 33 of the best step exercises for boosting endurance, losing weight, and toning different muscle groups. Each exercise falls under one of four categories: cardio, strength, core, or stretching. There are so many great benefits of step aerobics, and it’s time for you to start taking advantage of them. Check out the best step exercises for your home workout below, followed by my favorite step platforms on the market. 1. Up Up Down Down Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do up up down downs (also known as the right and left basic steps exercise): Start by standing in front of the step. Step up with the right foot, and then the left foot. Step down with the right foot, and then the left foot.  Continue stepping up and down, gradually increasing speed.  Keep going for the desired amount of time. Then, switch to stepping up with the left foot, and then the right foot for the desired amount of time.  Keep your core tight and step as quietly as possible. https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-7.mp4 2. V-Step Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do a v-step exercise: Start by standing in front of the step. Step up with the right foot with toes pointed slightly out, and then step up with the left foot with toes pointed slightly out. Your feet should create a “V,” with heels shoulder-width apart.  As you step up, lift both arms to your sides and reach them overhead to touch.  Step down with the right foot, and then the left foot, bringing your arms back down.  Continue stepping up and down, gradually increasing speed.  Keep going for the desired amount of time. Then, switch to stepping up with the left foot, and then the right foot for the desired amount of time.  Keep your core tight and step as quietly as possible.  https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-8.mp4 3. Alternating Knee Pull Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do an alternating knee pull step exercise: Start by standing in front of the step. Lean forward slightly and step up with the right foot, raising both arms overhead.  Then, pull your left knee toward your midline while swinging both arms down. Keep your torso upright; don’t crunch. Lower your arms as you return your left foot to the floor, followed by the right foot.   Repeat, but this time step up with your left foot and pull your right knee toward your midline.  Continue alternating sides for the desired amount of time, gradually increasing speed.  https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-9.mp4 4. Up and Over Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do an up and over step exercise: Start in a squat position (feet shoulder-width apart, chest lifted, abs tight, and seat back) with one foot on the center of your step. Use your lower body muscles to jump up and over the step. Land in a squat with your other foot on the step. Repeat, jumping back and forth quickly for the desired amount of time. https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-10.mp4 5. Burpee Category: Cardio Muscle groups targeted: Chest, arms, core, glutes, hamstrings, quads How to do a burpee step exercise: Start in a standing position and quickly drop down into a squat.  Jump (or walk, for low impact) both feet back into a plank position with your hands on the step (hands are below shoulders, body long, and abs tight). Check that your lower back isn’t sagging. Jump (or walk, for low impact) both feet together between your hands. Release your hands from the ground as you explode into the air. Jump as high as you can, reaching both arms overhead. (Skip the jump if you want to keep it low impact.)  https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-11.mp4 6. Burpee Box Jump Category: Cardio Muscle groups targeted: Chest, arms, core, glutes, hamstrings, quads How to do a burpee box jump step exercise: Start in a standing position in front of the step and quickly drop down into a squat.  Jump (or walk, for low impact) both feet back into a plank position with your hands on the step (hands are below shoulders, body long, and abs tight). Check that your lower back isn’t sagging. Jump (or walk, for low impact) both feet together between your hands. Release your hands from the ground as you explode into the air, jumping onto the step using your leg muscles.  Land on the step in a squat position, keeping your weight in your heels.  Step down and repeat. https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-12.mp4 7. Power Knee Lift Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do a power knee lift step exercise: Start in a squat position with your left foot on the step and right foot on the floor.  Drive the right knee up while jumping in the air and swinging the left arm.  Land in a squat on the same side and repeat for the desired number of reps.  Switch sides.  https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-13.mp4 8. Straddle Feet Up Up Down Down Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do a straddle feet up up down down step exercise: Stand with both feet straddling the step platform. Step up with your right foot, and then up with your left foot.  Step down with your right foot, and then down with your left foot to return to the straddle position.  Continue for the desired amount of time, gradually increasing speed.  Then, switch to stepping up with the left foot, and then the right foot for the desired amount of time.  https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-6.mp4 9. Lateral Toe Tap Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do a

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Strength Training for Women Over 50: 11 Best Moves

Blog, Fitness, Lifestyle, menopause, Strength Workouts, Total Body Workouts, Women's Health, WORKOUTS, Workouts for Seniors /

Strength Training for Women Over 50: 11 Best Moves While aging is inevitable, aging well is not. There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. The below strength training exercises are proven to get results for women over 50. I’ve been a personal trainer for over 30 years. My body has aged right along with my clients. I know from personal experience that strength training not only keeps you feeling and looking younger and stronger but actually physically slows down the aging process. And while exercise comes in many forms, strength training is where the true anti-aging magic happens. Muscle is the secret to metabolism, having energy, sleeping better, maintaining weight and balancing hormones. Strength training is one of the best types of exercises for women over 50 – it’s time to start!  Let’s explore in detail the benefits of strength training for women and some of the specific strength training exercises that I recommend that women over 50 do. Weight Training for Women Over 50 Program Guide Benefits Of Weight Training for Women over 50 11 Strength Training Exercises Women Over 50 Should Do  Additional Strength Training Tips Before You Get Started  7 Reasons Why Is It Important to Strength Train After 50  I sound like a broken record but as a 58 year old woman, I know firsthand that women who consistently strength train look, feel and move better. Muscle is the secret to aging well and keeping independent and mobile. 1. Weight Training For Women Builds Lean Muscle Mass  As we get older, our bodies inevitably go through muscle loss if we’re not focused on a strength training workout regularly. We women lose approximately a half pound to a full pound of muscle a year after the age of 35 if we are not actively replacing it. Those who strength train see tighter, more toned bodies. And, it’s a myth that weight training will make you bulk up. Muscle is a more dense, metabolic tissue than body fat and takes less space. It will, in fact, help you achieve that coveted sculpted appearance everyone wants. Cardio workouts help burn calories and get your heart pumping, which is critical for your overall heart health and weight management. But strength training is the secret to aging gracefully and feeling capable. Being stronger means you can stay independent and strong for life’s daily activities such as carrying groceries, lifting grandchildren, or engaging in fun activities like golf or other sports.  As I said above, around the age of 35, we women start to lose our muscle mass if not doing anything to actively replace it. As many women age, they become more sedentary, and hence, their muscles start to deteriorate. There is no pill to take or potion to drink that builds muscle. You have to do the work. 2. Weight Training For Women Builds Bone Density & Reduces Injury Risk Muscle loss can have further consequences on bone health. Unexpected falls put countless older people in the hospital every year. In fact, according to the CDC, falls are the leading cause of injury and death in older Americans. By training the muscle and connective tissue that surrounds your bones, you are making yourself stronger and helping to prevent a fall from happening in the first place. Bone density is a big deal and strength training is the best way to preserve it. The stronger your muscles are, the less likely you’ll be to get injured during everyday tasks or workouts. How? Strong muscles protect your bones and joints when they’re in motion and make your ligaments better at absorbing the shock they endure during dynamic movements. To avoid random strains and sprains, incorporate weekly strength training into your routine. Injury prevention is important, especially as you age—and it’s an often-overlooked benefit of building muscle. 3. Weight Training For Women Decreases Body Fat Maintaining a healthy weight is important when it comes to preventing many diseases that come with aging. Strength training can help you build muscle and paired with a healthy clean diet, can help you decrease body fat. Strength training also creates an calorie after-burn, keeping your body churning through calories for a longer period of time after your workout than a cardio workout. 4. Weight Training Speeds Up Metabolism It’s cruel but true – as you age, your metabolism can begin to slow down. One great way to revive it is by weight training. Your resting metabolic rate (RMR) is how many calories your body burns at rest; the more muscle you have on your body, the higher that metabolic rate is. Essentially, the more muscle you have, the faster your metabolism works. Let that sink in: more muscle means a faster metabolism. When you have more muscle mass in your body, you burn more calories every day even when just sitting on the couch. 5. Weight Training Improves Mental Health Strength training is not just about more muscle mass. As you get older, you may go through a lot of life changes. Feeling strong gives you confidence, makes you feel better about your body, and helps you sleep better. Adopting a strength training program has been shown to boost your mental health which is so important as we enter this next phase known as mid-life. Harvard Medical School reports that exercise helps lessen the incidence and the degree of clinical depression. 6. Weight Training For Women Improves Balance, Coordination, and Mobility Regular strengthening workouts improve your balance and coordination, which helps you do just about everything, from yoga and dance to daily tasks. As you age, you tend to lose the overall muscle strength that allows you to balance. By lifting weights, you are not only building up muscle strength and protecting bone health, but you are also forcing your body to fire up your core muscles and stabilizers, thus improving overall balance and coordination. The concept of functional fitness  is that

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Best Muscle Groups to Workout Together (+Workouts)

Blog, Fitness, Lower Body Workouts, Strength Workouts, Training Advice, Training Tips, Upper Body Workouts, WORKOUTS /

Best Muscle Groups to Workout Together (+Workouts) Training opposing muscle groups together works the front and back part of an area on your body at the same time, which promotes strength, stability, and even muscle growth. As a fitness expert, one of the most common questions people have when they first start strength training is, “What muscle groups do I work out together?” Whether you’re just getting started strength training or you’ve been in the groove for a while, it’s important to be educated on getting the most out of your workouts. I recommend training opposing muscle groups (agonists and antagonists) together because they work together for many of the movements we make, and it’s way more efficient. Simply put, you are working both the front and the back of one particular area of your body within the same session. This training strategy also helps you create a plan to target different areas of your body on different days of the week while still providing necessary rest periods. So I put together four opposing muscle group workouts with a few of my favorite combinations to exercise together: Workout #1: Chest and Back Workout #2: Quads and Hamstrings Workout #3: Biceps, Triceps, and Shoulders Workout #4: Glutes and Abdominals These strategic muscle group workouts will help build muscle and promote overall wellbeing! Muscle Groups Workout #1: Chest & Back This opposing muscle groups workout will target your chest and back muscles to strengthen and tone your upper body. Chest & Back Workout Instructions: Grab a medium-to-heavy set of dumbbells in a weight that allows you to complete the workout while providing a little challenge (somewhere between 8-15 lbs). I typically use 12 lb dumbbells when working my upper body! Complete the exercises below in a circuit format, performing each exercises for a total of 45 seconds, followed by 15 seconds of rest. The 15 second rest period allows to you catch your breath and prep for the next movement. 1. Chest Fly The chest fly is a great strength training exercise that targets your chest and shoulder muscles. How to Perform a Chest Fly: Lie on back with knees bent and feet on the floor and hold dumbbells straight up over chest. With a slight bend in the elbow, slowly open arms wide out to the side.  Squeeze your chest as you bring the weights back together at the top.  Repeat for the desired number of reps. 2. Renegade Row The renegade row is a compound exercise that targets your back, shoulder, and core muscles simultaneously. You’ll feel your muscles burning, and your heart rate go up! How to Perform a Renegade Row: Begin in a full plank with dumbbells in hands, arms extended, and toes (kneeling variation is fine if you are not able to do a full plank). Engage your abdominals drawing the belly inward towards your spine. Pull the right dumbbell up toward right hip bone keeping the weight close to your side. Slowly return it to the floor and repeat with the left dumbbell. 3. Push-Up The push-up is the holy grail of strength moves because it targets several muscle groups in one efficient exercise. Think you need to bench press for great shoulders? Think again! How to Perform a Push-Up: Begin in a plank position with hands below shoulders, legs long behind you, and body contracted to hold your spine in a straight line. With elbows pointing slightly back, bend elbows and slowly begin to lower your body until you are just above the ground. Keep your gaze over your fingertips and body in a straight line. As you exhale, tighten your belly and then push yourself back up to a plank position. That is one repetition. 4. Reverse Grip Double Arm Rows  The reverse grip double arm row exercise targets the back muscles, which is an often-overlooked muscle group in women. How to Perform a Reverse Grip Double Arm Rows: Start with legs together and sit back into a slight squat engaging abdominal. Arms are in front of the body holding dumbbells at hip height with palms facing the ceiling. Draw elbows back past hips gently hugging the side body so you feel lats and triceps engage and return forward with control. 5. Chest Press The chest press is a class move that targets muscle building for your chest, shoulders, and triceps. How to Perform a Chest Press: Lie on back with knees bent and feet on the floor. Elbows are bent and dumbbells start at shoulder height. Extend arms fully pressing away from your chest. Then, slowly lower to start position. 6. Overhead Pull The overhead pull exercise effectively targets your shoulders and triceps. How to Perform an Overhead Pull: Lie on back with knees bent and feet on the floor. Arms are extended above the chest to start. Engage your abdominals. Lower dumbbells past your head keeping arms mostly straight with elbows slightly bent. Keeping abdominals tight, raise dumbbells back to start. The low back should stay firm against the floor throughout. Repeat this circuit three times for a complete 20-minute upper-body workout! Muscle Groups Workout #2: Quads & Hamstring This opposing muscle group workout focuses on the quads and hamstrings and it will get your legs pumping while improving strength, stability, and performance. The goal of this lower body workout is to target the quad and hamstring muscles together and to find fatigue in the lower half of your body. If you get to the last couple of reps and you feel like you can’t do one more, that’s exactly where you should be. However, if you come to the last couple of reps and feel like you could do more, pick up heavier weights! Quads and Hamstrings Workout Instructions: You will need a set of medium-to-heavy dumbbells. AI would personally grab a set of 12 or 15 lb dumbbells, but anywhere between 8 lb and 20 lb dumbbells would be recommended depending on your level of fitness. Complete 12 repetitions

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