Gym vs. Home Workouts: Pros and Cons
Deciding to start exercising is easy. It gets more complicated when you have to do it, the first question being: Where am I going to exercise? Joining
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Anaerobic Metabolism vs. Aerobic Metabolism
Your body uses different metabolic processes during exercise to provide the energy your muscles need. Each type requires unique actions in order to wo
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Hanging Leg Raises: Proper Form, Variations, and Common Mistakes
Captain's chair hanging leg raises are great for building strength in your abs and hip flexors. The exercise requires using a captain's chair or other
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How to Exercise in Each Phase of Your Menstrual Cycle
If you have a period, it’s likely you’ve experienced some of the negative side effects. Symptoms like cramps, fatigue, and emotional distress can inte
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How to Do a Power Clean: Proper Form, Variations, and Common Mistakes
Also Known As: Clean, squat clean Targets: Full body Equipment Needed: Barbell, weight plates Level: Advanced The power clean is an advanced movement
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How to Do a Pelvic Tilt
Targets: Abdominal muscles, sacroiliac joints, lower back Level: Beginner Pelvic tilts are subtle spinal movements that strengthen the support muscles
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How to Do Barbell Front Squats: Proper Form, Variations, and Common Mistakes
Also Known As: Front squat, barbell squat Targets: Quadriceps, glutes, hamstrings, and hips Equipment Needed: Barbell Level: Advanced The barbell fron
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Dumbbell Front Raises: Proper Form, Variations, and Common Mistakes
Dumbbell front raises are a fundamental weight-training exercise for people who want to build strength or create more definition in the shoulders. You
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What to Know About Heart Rate Zones for Cardio
Working out in targeted heart rate zones can help ensure your workout is safe and effective. Knowing how hard you need to exercise enables you to reac
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Bird Dog Exercise: Proper Form, Variations, and Common Mistakes
Also Known As: Quadruped Targets: Abdominals, lower back, gluteal muscles, and thigh muscles Equipment Needed: Exercise mat or other cushioned surface
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Cable Wood Chops: Proper Form, Variations, and Common Mistakes
Also Known As: Cable chop, cable wood chopper, cable up-down twist Targets: Abdominals and obliques Equipment Needed: Cable machine Level: Intermediat
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How to Improve Your Muscular Endurance
Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against resistance for an extended period. The grea
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How to Do Good Mornings: Proper Form, Variations, and Common Mistakes
The good morning exercise works the hamstrings, back, glutes, and abs. Using a weighted barbell increases the load on these muscles, though beginners
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10 Easy Workouts for Beginners
You don't need sweaty, intense workout sessions to gain the benefits of physical activity. In fact, basic exercises for beginners are better choices w
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Dumbbell Lunges: Proper Form, Variations, and Common Mistakes
Dumbbell lunges are essentially a series of giant steps. Although they can be done without weights, dumbbells provide additional work for the upper le
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Bent-Over Dumbbell Row: Proper Form, Variations, and Common Mistakes
Also Known As: Two-arm bent-over dumbbell row, bent-over two-dumbbell row Targets: Upper, middle, and lower back Equipment Needed: Set of dumbbells Le
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Dead Bug Exercise: Techniques and Variations
Targets: Core muscles, especially the transverse abdominis and spinal erectors Level: Beginner When you think about core or abdominal exercises, you p
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11 Gym Bag Essentials
Packing a gym bag is a fairly routine procedure for anyone who goes to the gym regularly. You might even keep your bag pre-packed in your car or near
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How to Do Hanging Leg Raises: Proper Form, Variations, and Common Mistakes
The hanging leg raise is a high-level isolation exercise that helps build the hip flexors and abdominal muscles. All you need is access to a high bar,
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How to Do Standing Calf Raises: Proper Form, Variations, and Common Mistakes
The calves are often ignored when it comes to weight training, but they’re an instrumental part of many activities—from walking and running to jumping
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Farmer's Carry: Proper Form, Variations, and Common Mistakes
Also Known As: Farmer’s walk Targets: Shoulders, biceps, triceps, forearms, upper back, quadriceps, glutes, hamstrings, calves, and core Equipment Nee
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30-Day Beginner Workout Plan
One of the easiest parts of starting an exercise program is deciding to do it. Usually, something inspires you to make a change: Maybe you tried on a
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Choosing and Using Resistance Bands
If you do not have access to a gym and other fitness venue—or you simply prefer to work out at home—you may want to look into adding resistance bands
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Best Exercises for Overweight Females
Starting a new workout routine is a challenge for everyone, regardless of where you are in your fitness journey. Workouts can help you change your fee
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Triceps Dips: Proper Form, Variations, and Common Mistakes
Also Known As: Dips, chair dips Targets: Triceps Equipment Needed: Chair or bench Level: Beginner Triceps dips are a great bodyweight exercise that bu
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How Long Should You Work Out Every Day?
One of the most common questions that exercisers ask is: “How long should I work out every day?” The answer to this question depends on your goals and
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1-Week Beginner Workout Plan
You may wonder where to start if you're new to exercising or if it's been a while since you last worked out. Your first step is learning how to create
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How to Do Lateral Raises
Also Known As: Lateral Raises, Side Raises Targets: Shoulders, especially the lateral and anterior heads of the deltoid Equipment Needed: Dumbbells Le
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Wall Sits: Proper Form, Variations & Common Mistakes
Also Known As: Wall squat, devil's chair Targets: Quadriceps, glutes, calves Level: Beginner Wall sits are a real quad burner and are generally used f
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6 Skill-Related Fitness Components to Improve Athletic Performance
Improving your overall fitness can help you engage in all sports and other forms of exercise. And if you're looking to improve your performance in a s
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5 Common Workout Mistakes You Could Be Making
Exercisers with the best intentions may undermine their progress by going to the gym without a plan or ignoring nutritional guidelines. Not seeing the
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Stationary Bike Workout for Beginners
The stationary bike is a good choice for a cardio workout if you're just getting started with exercise and is a great way to ease into cardio. You get
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How to Do Upright Rows: Proper Form, Variations, and Common Mistakes
The upright row is considered one of the best muscle builders for the back and shoulders. However, it is also potentially dangerous for the shoulders
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How to Do a Tricep Extension: Proper Form, Variations, and Common Mistakes
Also Known As: Overhead triceps extension Targets: Triceps (back of the upper arm), shoulders, core Equipment Needed: Dumbbell Level: Intermediate The
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What a Complete Workout Schedule Looks Like
Knowing where to start is a challenge if you're new to or trying to get back into exercise. The best workout schedule for you will depend on various f
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Resting Heart Rate by Age and Gender
Your resting heart rate (RHR) gives you a glimpse into your health, especially when embarking on a new fitness regime. Regularly checking your resting
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How to Do a Dumbbell Overhead Press: Proper Form, Variations, and Common Mistakes
Also Known As: Dumbbell shoulder press Targets: Shoulders Equipment Needed: Dumbbells Level: Beginner The dumbbell overhead press can be done in eithe
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How to Do a Reverse Fly: Proper Form, Variations, and Common Mistakes
Also Known As: Dumbbell reverse fly, bent over reverse fly, rear delt fly Targets: Rear shoulders and upper back Equipment Needed: Dumbbells Level: Be
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How to Do Reverse Curls: Proper Form, Variations, and Common Mistakes
Also Known As: Reverse arm curl, reverse biceps curl Targets: Biceps and forearms Equipment Needed: Barbell, dumbbells, or EZ curl bar Level: Intermed
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How to Do a Leg Extension: Proper Form, Variations, and Common Mistakes
Targets: Quadriceps Equipment Needed: Leg extension machine Level: Beginner Leg extensions should be a part of your workout regimen as they are one of
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How to Do Skull Crushers: Proper Form, Variations, and Common Mistakes
Also Known As: Skull crusher, French extension, French press Targets: Triceps Equipment Needed: Dumbbells (or barbell), weight bench Level: Intermedia
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How to Calculate Calories Burned During Exercise
The number of calories you burn during exercise will depend on age, gender, weight, and current activity level. A simple calorie burn calculator is us
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How to Do a Dumbbell Pullover: Proper Form, Variations, and Common Mistakes
Also Known As: Lying pullover, chest pullover, pullover Targets: Chest and back Equipment Needed: Weight bench, dumbbell Level: Intermediate Dumbbell
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Weighted Step-Ups: Proper Form, Variations, and Common Mistakes
Weighted step-ups are excellent for the lower body and adding dumbbells increases the load on the muscles worked. The exercise can be modified to prov
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How to Calculate Body Fat Percentage
There are different ways to calculate your body fat percentage. Some methods require special equipment or access to expert services. These methods are
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Leg Curls for Beginners: Form, Variations, and Common Mistakes
Also Known As: Hamstring curl, lying leg curl Targets: Hamstrings, calf muscles, glutes, quads, and shins Equipment: Leg curl machine (some variations
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Biceps Cable Curls: Proper Form, Variations, and Common Mistakes
The biceps cable curl is an isolation exercise for the biceps muscles in the upper arm. The pulling action is performed with a cable machine and is su
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How to Do the Seated Cable Row: Proper Form, Variations, and Common Mistakes
Targets: Back, forearms Equipment Needed: Cable machine Level: Beginner The seated cable row develops the muscles of the back and the forearms. It is
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How to Do a Goblet Squat
Targets: Glutes, quadriceps, hamstrings, calves, core (abdominals and spinal erectors), forearms, biceps, shoulders Equipment Needed: Kettlebell or du
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How to Do Push-Ups: Proper Form, Variations, and Common Mistakes
Targets: Chest, arms, shoulders, and core Level: Beginner Push-ups build both upper-body and core strength. They have many optional modifications; beg
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How to Do Lunges: Proper Form, Variations, and Common Mistakes
Targets: Quads, hamstrings, glutes, hips, and calves Level: Beginner Lunges are a powerful exercise, allowing you to shape and strengthen almost every
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How to Incline Dumbbell Press: Techniques, Benefits, Variations
Also Known As: Incline chest press, incline dumbbell chest press Targets: Chest, shoulders, triceps Equipment Needed: Dumbbells and an incline bench L
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5 Health-Related Components of Fitness
The five factors of fitness contribute to physical health and help guide the process of getting fit. You already know that benefits come when you prio
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Using Your Target Heart Rate to Maximize Your Workouts
Knowing how hard you need to exercise helps you reach your goals more quickly. It also ensures that you don't push your body too much, making exercise
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Glute Bridge Exercise: Proper Form, Variations, and Common Mistakes
Also Known As: Hip raise, glute bridge Targets: Glutes, abs, lower back, and hamstrings Equipment Needed: Mat, if desired Level: Beginner The bridge e
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How to Do Face Pulls: Proper Form, Variations, and Common Mistakes
Targets: Deltoids Equipment Needed: Cable pulley machine Level: Intermediate Face pulls target the posterior deltoids of the shoulder—muscles that hel
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Lat Pulldowns: Proper Form, Variations, and Common Mistakes
Targets: Shoulders, back Equipment Needed: Cable pulley machine, light weights, or resistance band Level: Beginner The lat pulldown exercise works the
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How to Use a Chest Press Machine: Proper Form, Variations, and Common Mistakes
Targets: Pectoral muscles (chest) Equipment Needed: Chest press machine Level: Beginner The chest press helps build the pectoral muscles while also wo
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How to Take Body Measurements
Taking body measurements is an optimal way to track weight loss progress because you get an idea of what's really happening with your body. Knowing ho
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Hammer Curls: Learn Proper Form to Maximize Your Results
Also Known As: Neutral grip biceps curl Targets: Upper and lower arm Equipment Needed: Dumbbells Level: Intermediate A hammer curl is a variation of t