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9 Best Bodyweight Exercises for Muscle Gain

Build muscle anywhere with these 9 go-to exercises.

Christopher Roback
By Christopher RobackMay 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
FACT CHECKED BY Alek Korab
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.
Shutterstock
Christopher Roback
By Christopher RobackMay 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
FACT CHECKED BY Alek Korab
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Fitness & Workouts

Want to ditch the gym fees and sculpt a muscular physique from the comfort of your own home? Look no further than bodyweight exercises! These powerful moves utilize your own bodyweight as resistance, making them effective, accessible, and adaptable to any fitness level. This guide dives into the top 9 bodyweight exercises recommended by fitness experts, targeting all major muscle groups for a balanced and impressive build. From the king of upper body, the pull-up, to core-strengthening crunches and postpartum-friendly pelvic tilts.

1. Pull-Ups

Bodyweight workout. Athletic pulling up showing back muscle at gym. Muscular man exercise pull up on bar in fitness gym.Shutterstock

Luke Jones, a certified personal trainer and movement coach with over a decade of experience at HERO Movement, shares, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." He advises beginners to start by practicing hanging from the bar, then "when you're able to hang for 30-60 seconds at a time, from there you can progress to eccentric pullups (slowly lowering down from the top position), band or partner-assisted pullups, and finally, full pullups or chin-ups."

Tina Salicco Jackson, a certified Functional Diagnostic Nutrition Practitioner and fitness competitor, also advocates for pull-ups, noting their ability to work multiple muscle groups and their adaptability for home workouts.

"Known as one of the most effective back exercises, pull-ups strengthen the biceps, forearms, rhomboids, Latissimus Dorsi, middle and lower trapezius muscles," says Christopher Clarke, certified personal trainer. "Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

Steps:

  1. Stand underneath a pull-up or a secure overhead horizontal bar.
  2. Grab the bar with an overhand grip shoulder-width apart.
  3. Keep your body straight and pull your body upward placing your chin above the bar.
  4. Lower your body back to the starting position and repeat."

Related: I’m a Dietitian and These Are Snacks I Eat Daily

2. Push-Ups

Workout Exercise. Closeup Of Healthy Handsome Active Man With Fit Muscular Body Doing Push Ups Exercises. Sporty Athletic Male Exercising At Beach, Training Outdoor. Sports And Fitness ConceptShutterstock

"Various pushup variations or dips can be effective for building musculature around the chest, shoulders, and triceps," states Jones. He suggests using gymnastic rings to increase the challenge and aid in building shoulder mobility and stability.

Push-ups are "the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improves posture by strengthening core muscles," says Clarke.

"Steps:

  1. Get down on your hands and knees.
  2. Place your hands slightly outside your shoulder width.
  3. Lock and straighten your legs together.
  4. Lower your body until your elbows are at a 90-degree angle.
  5. Pause and return to starting position. Repeat."

3. Lower Body Exercises

Fitness woman doing pistol squat outdoors.Shutterstock

Jones notes the effectiveness of bodyweight exercises for the lower body, "Simply performing bodyweight squats for high reps can be effective, as can single-leg squats and lunges." He also mentions the importance of plyometric drills such as jumps and bounds for building power.

4. Single Leg Walkout with Push-Up

Sporty woman in grey sportswear, bra and leggings practicing yoga, doing Push ups or press ups exercise, phalankasana, variation of Plank pose, beautiful girl working out at home or in yoga studioShutterstock

Eric Rakofsky, a certified personal trainer at The Kollective gym in Austin, Texas, recommends, “The Absolute Best bodyweight exercise you can do is a single-leg walkout with a push-up. It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets.”

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

5. Squats

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

Christopher Clarke, a certified personal trainer, regards squats as the cornerstone of lower body exercises. "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain," he explains.

"Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges," says Jones. Says Clarke: "The cherry of lower body exercises, squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles. Squats help improve balance, strengthen core muscles and prevent back pain.

Steps:

  1. Stand with feet shoulder-width apart.
  2. Push your hips back.

As if you are sitting down on a chair.

  1. Bend your knees, while keeping your back straight, knees behind your toes and face forward.
  2. Squat until your hips are level with your knees and return to starting position. Repeat."

6. Lunges

Pensive concentrated man in sportswear doing lunges, stretching, while having workout on pier, near the sea. Outdoors.Shutterstock

Clarke continues, "Lunges target the gluteal, hamstring, hip, and calf muscles, building lean muscles and strengthening large lower-body muscle groups.

Steps:

  1. Start in a standing position, legs shoulder-width apart.
  2. Extend your arms to the side with palms facing your body.
  3. Take one step forward 2-3 feet and descend until back and front legs are at a 90 degree angle, hold position and then return to the starting lunge position. Repeat."

7. Crunches

Sports and healthy lifestyle. Young man doing crunches on the ocean beach.Shutterstock

"Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus and transverse abdominis muscles. They improve posture, lower back pain and boost mobility. Crunches can help develop well-defined abdominal muscles and build a six-pack," says Clarke:

"Steps:

  1. Lie down on your back.
  2. Place your legs together, bend your knees and plant your feet on the floor.
  3. Place your hands crossed on your chest.
  4. Curl up and forward lifting shoulders and head off the floor.
  5. Hold the top position and return to the floor. Repeat."

8. Pelvic Tilts

Fitness woman doing hip workout exercise on a stadium. fitness girl in sportswear exercising, doing pelvic muscle exercisesShutterstock

Leslie Ann of LeslieAnn Fit, a personal fitness trainer specializing in postpartum fitness, emphasizes exercises for new mothers, like pelvic tilts. "This exercise engages your core muscles including your abdomen and pelvic floor," says Leslie Ann. "By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area. Thus increasing overall muscle gain to the core and abdominals - important for postpartum recovery and return to fitness. To start this exercise, lie on your back with knees bent and feet flat on the floor. Belly breathe in and on the exhale press your lower back into the floor by shifting your pelvis upward. Then, pull your navel to your spine and hold for a few seconds (this activates the deep core muscles). Belly breathe in and slightly arch your back by moving your pelvis into the floor. Repeat for 10-15 reps in a slow and controlled manner."

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

9. Bird Dogs

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

"This exercise contributes to strengthening and toning your core muscles, including the abdominals," says Leslie Ann. "They activate and engage these muscles without adding too much pressure to the pelvic floor or the weakened core muscles. To perform a bird, start on your hands and knees, ensuring your hands are directly below your shoulders and knees below hips. Belly breathe in and on the exhale, pull your navel to your spine. Keeping a neutral spine position, inhale while keeping your navel pulled towards the spine and extend your right arm forward and your left leg backward at the same time. Hold for a few seconds and exhale towards the starting position, ensuring you keep your navel pulled towards your spine. repeat on the opposite side for a total of 10-15 reps per side in a slow and controlled manner. Feel free to incorporate a light dumbbell to add intensity to this exercise and work those core muscles!"

💪🔥Body Booster: Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

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Fitness & Workouts

9 Best Bodyweight Exercises for Muscle Gain

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.
Shutterstock
Christopher Roback
By Christopher RobackMay 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
FACT CHECKED BY Alek Korab
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Want to ditch the gym fees and sculpt a muscular physique from the comfort of your own home? Look no further than bodyweight exercises! These powerful moves utilize your own bodyweight as resistance, making them effective, accessible, and adaptable to any fitness level. This guide dives into the top 9 bodyweight exercises recommended by fitness experts, targeting all major muscle groups for a balanced and impressive build. From the king of upper body, the pull-up, to core-strengthening crunches and postpartum-friendly pelvic tilts.

1. Pull-Ups

Bodyweight workout. Athletic pulling up showing back muscle at gym. Muscular man exercise pull up on bar in fitness gym.Shutterstock

Luke Jones, a certified personal trainer and movement coach with over a decade of experience at HERO Movement, shares, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." He advises beginners to start by practicing hanging from the bar, then "when you're able to hang for 30-60 seconds at a time, from there you can progress to eccentric pullups (slowly lowering down from the top position), band or partner-assisted pullups, and finally, full pullups or chin-ups."

Tina Salicco Jackson, a certified Functional Diagnostic Nutrition Practitioner and fitness competitor, also advocates for pull-ups, noting their ability to work multiple muscle groups and their adaptability for home workouts.

"Known as one of the most effective back exercises, pull-ups strengthen the biceps, forearms, rhomboids, Latissimus Dorsi, middle and lower trapezius muscles," says Christopher Clarke, certified personal trainer. "Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

Steps:

  1. Stand underneath a pull-up or a secure overhead horizontal bar.
  2. Grab the bar with an overhand grip shoulder-width apart.
  3. Keep your body straight and pull your body upward placing your chin above the bar.
  4. Lower your body back to the starting position and repeat."

Related: I’m a Dietitian and These Are Snacks I Eat Daily

2. Push-Ups

Workout Exercise. Closeup Of Healthy Handsome Active Man With Fit Muscular Body Doing Push Ups Exercises. Sporty Athletic Male Exercising At Beach, Training Outdoor. Sports And Fitness ConceptShutterstock

"Various pushup variations or dips can be effective for building musculature around the chest, shoulders, and triceps," states Jones. He suggests using gymnastic rings to increase the challenge and aid in building shoulder mobility and stability.

Push-ups are "the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improves posture by strengthening core muscles," says Clarke.

"Steps:

  1. Get down on your hands and knees.
  2. Place your hands slightly outside your shoulder width.
  3. Lock and straighten your legs together.
  4. Lower your body until your elbows are at a 90-degree angle.
  5. Pause and return to starting position. Repeat."

3. Lower Body Exercises

Fitness woman doing pistol squat outdoors.Shutterstock

Jones notes the effectiveness of bodyweight exercises for the lower body, "Simply performing bodyweight squats for high reps can be effective, as can single-leg squats and lunges." He also mentions the importance of plyometric drills such as jumps and bounds for building power.

4. Single Leg Walkout with Push-Up

Sporty woman in grey sportswear, bra and leggings practicing yoga, doing Push ups or press ups exercise, phalankasana, variation of Plank pose, beautiful girl working out at home or in yoga studioShutterstock

Eric Rakofsky, a certified personal trainer at The Kollective gym in Austin, Texas, recommends, “The Absolute Best bodyweight exercise you can do is a single-leg walkout with a push-up. It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets.”

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

5. Squats

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

Christopher Clarke, a certified personal trainer, regards squats as the cornerstone of lower body exercises. "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain," he explains.

"Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges," says Jones. Says Clarke: "The cherry of lower body exercises, squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles. Squats help improve balance, strengthen core muscles and prevent back pain.

Steps:

  1. Stand with feet shoulder-width apart.
  2. Push your hips back.

As if you are sitting down on a chair.

  1. Bend your knees, while keeping your back straight, knees behind your toes and face forward.
  2. Squat until your hips are level with your knees and return to starting position. Repeat."

6. Lunges

Pensive concentrated man in sportswear doing lunges, stretching, while having workout on pier, near the sea. Outdoors.Shutterstock

Clarke continues, "Lunges target the gluteal, hamstring, hip, and calf muscles, building lean muscles and strengthening large lower-body muscle groups.

Steps:

  1. Start in a standing position, legs shoulder-width apart.
  2. Extend your arms to the side with palms facing your body.
  3. Take one step forward 2-3 feet and descend until back and front legs are at a 90 degree angle, hold position and then return to the starting lunge position. Repeat."

7. Crunches

Sports and healthy lifestyle. Young man doing crunches on the ocean beach.Shutterstock

"Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus and transverse abdominis muscles. They improve posture, lower back pain and boost mobility. Crunches can help develop well-defined abdominal muscles and build a six-pack," says Clarke:

"Steps:

  1. Lie down on your back.
  2. Place your legs together, bend your knees and plant your feet on the floor.
  3. Place your hands crossed on your chest.
  4. Curl up and forward lifting shoulders and head off the floor.
  5. Hold the top position and return to the floor. Repeat."

8. Pelvic Tilts

Fitness woman doing hip workout exercise on a stadium. fitness girl in sportswear exercising, doing pelvic muscle exercisesShutterstock

Leslie Ann of LeslieAnn Fit, a personal fitness trainer specializing in postpartum fitness, emphasizes exercises for new mothers, like pelvic tilts. "This exercise engages your core muscles including your abdomen and pelvic floor," says Leslie Ann. "By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area. Thus increasing overall muscle gain to the core and abdominals - important for postpartum recovery and return to fitness. To start this exercise, lie on your back with knees bent and feet flat on the floor. Belly breathe in and on the exhale press your lower back into the floor by shifting your pelvis upward. Then, pull your navel to your spine and hold for a few seconds (this activates the deep core muscles). Belly breathe in and slightly arch your back by moving your pelvis into the floor. Repeat for 10-15 reps in a slow and controlled manner."

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

9. Bird Dogs

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

"This exercise contributes to strengthening and toning your core muscles, including the abdominals," says Leslie Ann. "They activate and engage these muscles without adding too much pressure to the pelvic floor or the weakened core muscles. To perform a bird, start on your hands and knees, ensuring your hands are directly below your shoulders and knees below hips. Belly breathe in and on the exhale, pull your navel to your spine. Keeping a neutral spine position, inhale while keeping your navel pulled towards the spine and extend your right arm forward and your left leg backward at the same time. Hold for a few seconds and exhale towards the starting position, ensuring you keep your navel pulled towards your spine. repeat on the opposite side for a total of 10-15 reps per side in a slow and controlled manner. Feel free to incorporate a light dumbbell to add intensity to this exercise and work those core muscles!"

💪🔥Body Booster: Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

Fitness & Workouts

5 Strength Training Exercises That Build Muscle

Powerful young woman on a gray background, happy, muscles, flexing, biceps
Shutterstock
Leah Suzanne
By Leah SuzanneMay 02, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

No time to go to the gym, no problem! There are exercises you can do at home – no weights required – to build muscle and burn fat. Karen Rodriquez is a personal trainer, a stage four cancer survivor, and the creator of the Pure Steel Ab Roller. She recently revealed her five go-to strength training moves to build muscle. “Bodyweight exercises are great, especially for people working out at home, those traveling, or anyone wanting to master basic moves,” she says. “These moves can be done anywhere, require zero equipment, and can be modified for beginners or amped up for advanced athletes. If you’re consistent and push yourself with time under tension, reps, and clean form, you will build muscle and strength—no gym necessary.”

Bodyweight Squats

Portrait of two young active girls in fitness clothes doing exercises for squatting with trampoline during training in gym.Shutterstock

Bodyweight squats are a practical exercise, according to Rodriquez. “When done correctly and in higher repetitions or with slow tempos and pauses, they strengthen your quadriceps, glutes, and hamstrings. To make squats harder, try adding jumps, pulses at the bottom, or single-leg squats,” she says.

Push-Ups

Shot of a beautiful athlete woman doing push ups in an abandoned building.Shutterstock

Push-ups are one of the best exercises for upper body strength. “They mainly work your chest, shoulders, triceps, and core. Focus on your form instead of the number of push-ups you do. Keep a straight line from your head to your heels and keep your elbows close to your body. This helps you get the most out of the exercise and avoid injury,” she recommends.

Prisoner Squats

A young asian woman does prisoner squats at the gym. Hands on the back of the neck. Wearing a black crop top and fitness gloves. Training legs and lower body.

Shutterstock

Prisoner squats are similar to regular squats, but you place your hands behind your head. “This variation helps with your posture and balance while also working your upper back more. With your hands in this position, you will keep your chest open and upright, which engages your lower body,” she explains.

Floor Glute Bridge

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Bridge Your Way to Better Back Health​Shutterstock

The glute bridge targets the glutes and strengthens your lower back. “To do it right, press through your heels and squeeze your glutes at the top. Hold the position briefly to further activate your glutes and hamstrings. For an extra challenge, try adding pulses or single-leg glute bridges,” she suggests.

Bodyweight Dips

Woman exercising working out triceps and biceps doing dips with own bodyweightShutterstock

Dips are great for your triceps, chest, and shoulders. “You don’t need special equipment; you can use a sturdy chair or step instead of parallel bars. To do dips properly, lower your body slowly and press up through your hands. This keeps tension on your muscles and protects your joints,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Ultimate Strength Exercises by Ironman Star Jennifer Rulon

Jen_Rulon1
coachjenrulon/Instagram
Jen Rulon
By Jen RulonMay 19, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As 15x Ironman, I know a thing or two about strength training, and now want to share it with you. First, a bit about my journey, so you know who I am and what I can do: I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the Univesity of Texas in San Antonio. Before receiving my Master's Degree, I participated in 4 Ironman Triathlons, a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, but I wanted to learn more about the "why" and the "how" through knowledge. While getting my Master's Degree, I didn't have the time to train for an Ironman Triathlon. I found CrossFit, participated in it, and coached it with a Level I Certification. CrossFit kept me sane while I was getting my degree at 40 years old. I needed to move, but I needed something quick and to the point. CrossFit did that for me.

During CrossFit, I learned so much about form, strength, and movement that I could take this knowledge to the clients I worked with then and now. After graduating, I returned as an athlete and accomplished 11 more Ironman Triathlons, including achieving my 28-year-old dream, the Ironman World Championship in Hawaii in 2017, while I started my business, JenRulon.com.

Where it gets good is learning about my knowledge of strength during my Ironman Triathlon training and beyond, as so many triathletes will push the strength training aside. My goal with my triathletes and runners is to keep the muscle on as long as possible before heading into the heavy specific training for a race.

As I have retired from the sport of triathlon as an athlete, I now focus on my strength training, surfing, walking, and riding the beach cruiser around my town in Costa Rica. I have never felt more confident, muscular, and fit heading into the second part of my life as a 52-year-old woman. And now, I get to share this with others on their journey of change. Here are 7 proven strength training exercises to get you fit.

1. Why Strength Training is Key to a Strong Body

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

Did you know that after 30, we will start losing our muscle mass by 3 - 8% per decade? But after 60 years old, the rate of muscle mass decreases at a higher rate.

Strength exercises are crucial for health for several reasons:

  1. We want to improve our muscle strength and tone to protect our joints from injury.
  2. We need to maintain balance and flexibility, especially as we age because we want to do what we should be able to do. For example, get on the floor with our grandkids or push ourselves off the floor from playing with the grandkids.
  3. Strength training will improve weight management; as you gain more muscle, your body will burn more calories at rest.

2. Here's How to Get Ready for Strength Training

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

Like the start of any exercise, ensure you get approval from a doctor or health care professional. Make sure you are comfortable with the equipment in the gym. If you are not, hire a coach or a personal trainer who can guide you to the equipment and help you make sure you have the proper form. If you are new, you want to avoid putting heavy weight on a poor form. Speaking of which, make sure you go lighter when you are starting. If you did weights in high school, understood the body mechanics, and could do a PR deadlift, good for you, but that was 20 years ago. Many clients will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again. My last thought is to add variety to your strength exercises. There are many forms of squats, which we will discuss below, and there are many pieces of equipment, from dumbbells, kettlebells, barbells, machines, weighted medicine balls, bands, and even your body weight.

Related: 10 Training Tips I Wish I Knew Earlier, by an Expert Fitness Coach

3. Squats are the First Strength Training Exercise I Recommend

Hispanic woman doing squats on a bench by the oceanShutterstock

One of my favorites, and many other coaches and personal trainers, are squats. And it is not just bodyweight squats; there are so many options for squats: back squats with a barbell, front squats with a barbell, kettlebell squats, dumbbell squats, overhead squats, sissy squats, box squats, and curtsy squats, to name a few. Want me to keep going? You get my point.

Let me explain how to do a bodyweight squat or an air squat, as working on your form is essential to your success.

  1. Make sure your feet are shoulder-width apart, your head is in a neutral position, and your eyes look forward.
  2. As you descend into a squat, ensure your shoulders, hips, toes, and knees are aligned.
  3. When you "sit back," like sitting in a chair, your body weight will shift into your heels.
  4. Keep the chest and upper body neutral or with a slight arch.
  5. Ideally, we want your quadriceps parallel to the ground, but do what is best for you now.

Now, let's talk about why squats. When doing squats, you will be focusing on the lower body muscles such as the gluteus maximus, minimus, medius (aka butt), quadriceps, hamstrings, adductors, hip flexors, and calves. There are many significant benefits that squats can do for you:

  1. Squats will give you strong glutes, which can help with cardiovascular activities such as walking, running, cycling, hiking, and surfing but are helpful for everyday life. See #2.
  2. Squats are also suitable for everyday life, such as pushing a stroller, picking yourself off the ground, or getting out of the car, especially as we age.
  3. Squats can help you strengthen your bones, which can help lower your risk of osteoporosis.

4. Romanian Deadlifts

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

The "RDL" is working the posterior chain, such as your hamstrings, lower back, and glutes. In the RDL deadlift exercise vs. a deadlift from the ground, you will start with weight (bar, kettlebell, or dumbbells) standing straight up, and then you will lower the weight while hinging at the hip.

Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too

5. Push-ups

Shot of a beautiful athlete woman doing push ups in an abandoned building.Shutterstock

The muscles used for push-ups are chest, shoulders, triceps, biceps, upper and lower back. Push-ups are a great overall body movement for all types of tasks to do in everyday life. Push-ups can be done anywhere on the floor, on a bench, on a wall, or on a stability ball if you are that talented!

6. Shoulder to Overhead Movement

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

The muscles used for a strict or military press are the deltoid, tricep, pectorals, and serratus anterior. Strict press is a fantastic exercise for improving your long-term shoulder health, which is good for picking up the kids and grandkids and pushing a lawn mower.

7. Bench Press

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

The muscles used for a bench press are the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles, and if you don't have a bench, you can always do a floor press.

8. Pull-ups

Athletic woman training on horizontal bar in gym pull upsShutterstock

The muscles are the trapezius (back), deltoids, pectoralis major (chest), triceps, and latissimus dorsi. Pull-ups are hard for many people, and if you can do strict pull-ups, place some weights between your feet or knees and start slow. If you can not do a strict pull-up, do a negative pull-up with your grip pronated (hand on top of the bar), chin over the bar, and slowly lower yourself for at least 10 - 20 seconds.

9. Dumbbell Rows

Attractive woman in 30s doing one arm dumbbell rows in modern bright fitness center. Toned image.Shutterstock

The muscles used for dumbbell rows are the trapezius, rhomboids, latissimus dorsi, deltoid (posterior), and bicep brachialis. When doing the dumbbell rows, you want to ensure that you pull with the scapula and use your whole body. Dumbbell Rows are a beneficial movement to strengthen the back.

10. Bonus! Core Work!

Attractive young woman doing sit up exercise with machine at the gym.Shutterstock

Working on your abs/core is tricky because sit-ups are only for some. For example, an athlete with back issues may be unable to do sit-ups, so a different type of ab workout needs to be given to them. There are many exercises out there for the core, such as sit-ups, front planks, side planks, dead bugs, bicycle crunch, V-Ups, mountain climbers, and hollow holds, to name a few.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

11. Common Mistakes to Avoid

Beautiful sporty woman drinking water while sitting on exercise mat with a cityscape and river behinde her.Image is intentionally toned.Shutterstock

We addressed some mistakes that people should avoid when starting strength training, but here are a couple of mistakes that people should avoid for long-term growth in and out of the gym.

  1. Increasing your weights too fast: Many people may go into the gym and "remember" the time they had a PR squat or deadlift, which may have been in high school and will try to start with that mentality immediately. Slow down, friends! As a coach or a trainer, we want to improve your strength gradually. You don't lose your strength overnight or gain it overnight.
  2. Time To Recover: Rest is vital, whether having a day off during the week or taking time off between upper and lower body days. Make sure you schedule a day off during the week. Contact a coach or personal trainer if you are still determining when to take it off.
  3. Improper Technique: Proper form can make or break you during strength training. It may look different if you have poor form and try adding weights to it. Make sure you work with someone who knows how to teach the form or watch videos that can show you how to do the form correctly. If you have a friend who can film you, you can also give yourself feedback or show your coach or personal trainer.
  4. Overtraining: Many do this. Many fail. When an athlete, runner, or fitness enthusiast doesn't recover after tough sessions, this can lead to injury, sickness, poor performance, and fatigue.

12. Final Word From the Expert

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I can't emphasize the importance of strength training for the everyday human, athlete, Mom, Dad, and Grandparents. Yes, I was the triathlete who avoided it because I didn't have "time" for it. Looking back, I wish I had understood the importance of it, not just for the triathlon space but for the longevity of living. In the last couple of years, society is understanding the importance of strength training. Women genuinely understand the importance of strength training, especially those going into "the change" of perimenopausal and menopause. And no, women will not get bulky for strength training, especially if you have a nice blend of cardiovascular work such as skiing, walking, running, swimming, cycling, or surfing and strength training. The body will "balance" it with good nutrition and mindset.

💪🔥Body Booster: Make sure you go lighter when you are starting. Many people will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again.

Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.

Fitness & Workouts

5 Best Bodyweight Exercises To Lose Your Belly Overhang in 30 Days

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Jamie Maitland
By Jamie MaitlandOct 14, 2024
Jamie Maitland
Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach
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Bodyweight exercises are a great way to help reduce belly fat however—just to keep things real—what you eat also plays a huge roll so be mindful of your food choices as well! One of my favorite things about body weight exercises is the convenience—you can literally do them anywhere, at home, in the park, or even at the gym. You now have zero excuses to not get a workout in as they require no equipment.

Bodyweight Exercises Increase Heart Rate, and Help Burn Calories

Side note: bodyweight exercises can help engage multiple muscle groups, which helps not only with fat loss but also with building strength and stamina. When doing bodyweight exercises, you’re not just working your core; you're also getting your heart rate up, which is a key factor when wanting to burn calories.

RELATED: This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

Opt for High-Intensity Movements to Melt Fat

There are so many different styles of body weight exercises. But if you are looking especially to help melt belly fat, high-intensity movements can lead to a greater calorie burn even after your workout is done.

There Are Other Benefits of Them Aside From Blast Belly Fat

Before we get into these workout examples, I just want to remind you not to underestimate the benefits of these simple bodyweight exercises. First off, they really help with muscle coordination—these exercises require you to stay balanced and engage multiple muscle groups at once. This not only builds strength but also improves your neuromuscular control, which can boost your overall athletic performance. It's a win-win!

They Are Also Sustainable

And don’t forget about sustainability— Since bodyweight exercises don’t need any gym memberships or equipment, you can easily fit them into your lifestyle and hopefully sustain it as your new normal. This is super important for maintaining your fitness routine and keeping off any extra weight. Here are my top bodyweight exercises for losing belly fat.

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Plank

  • How to Do It: Start in a push-up position but rest on your forearms instead, with elbows under your shoulders (no seriously though, form in everything). Keep your body in a straight line from head to heels, and engage your core to keep your hips level.
  • Muscles Worked: This one mainly targets your core—think abs and obliques—but it also works your shoulders, back, and glutes. You’re welcome.
  • Tip: Try to hold for 30 seconds to a minute. If you're just starting, you can drop to your knees for an easier version. Focus on keeping that straight line! Close your eyes if it helps.

Mountain Climbers

  • How to Do It: Start in a plank position. Drive your right knee toward your chest, then quickly switch to bring your left knee forward. Keep alternating at a steady pace. If you want to target more waistline, try driving your knee towards your opposite elbow (alternating the twisted mountain climbers)
  • Muscles Worked: This move works your core and hip flexors, gives your shoulders a workout, and gives you a great cardio boost.
  • Tip: Start with 30 seconds of nonstop movement, and keep your core tight to avoid letting your hips rise too high.

Squats and Squat Jumps

  • How to Do It: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back like you're sitting in a chair. Keep your chest lifted and back straight, then return to standing. When you feel confident, add an explosive jump to this move.
  • Muscles Worked: Squats mainly hit your quads, hamstrings, and glutes while also engaging your core for stability.
  • Tip: Go for 10-15 repetitions. Make sure your knees don’t go past your toes, and keep your weight in your heels!

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

Half Burpees

  • How to Do It: Start standing tall. Drop into a squat, place your hands on the ground, and kick your feet back into a plank position, then jump your feet back to the squat and explosively jump up. I know these are not everyone's favorite however, they work!
  • Muscles Worked: This full-body move targets your chest, arms, legs, and core, and it really gets your heart rate up.
  • Tip: Begin with 5-10 reps. Focus on your form—speed will come with practice!

Bicycle Crunches

  • How to Do It: Lie on your back with your hands behind your head and lift your legs to a tabletop position. Bring your right elbow to your left knee while extending your right leg. Switch sides in a pedaling motion. Doing this right is super important! Don’t just mindlessly whale your legs around. Think about what you're doing and execute accordingly.
  • Muscles Worked: This one really engages your abs and obliques, making it great for targeting that belly area.
  • Tip: Aim for 15-20 reps on each side, focusing on controlled movements to really feel the burn.

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

Be Consistent

Bodyweight exercises can really be a game changer for reducing belly fat, especially with the workouts mentioned above. You’ll not only be working on your core but also getting your heart rate up, which is key for burning those calories. Plus, they’re fun and can be done anywhere, so there’s no excuse not to give them a shot! If you’re reading this, consider it your sign to — TAKE ACTION— it's one thing to read about these exercises and know what to do, but it’s a whole other scenario to actually act on it. Reminder: consistency is key—try to include these exercises regularly, and don’t hesitate to challenge yourself as you get stronger. Enjoy the process! And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

4 Strength Moves to Transform Your Body in 30 Days, Says Expert

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Leah Groth
By Leah GrothJan 03, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you ready to achieve all of your fitness goals in 2025 but aren’t sure what exercises to do? Keep it simple, urges one expert. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months. In a new post, she reveals that a few targeted exercises can help transform your figure. “If I could only choose 4 exercises to dramatically change your shape, these are your picks,” she says. “Here they are!”

These Exercises Target Multiple Muscle Groups at Once

What makes these four exercises great to add to your routine? “These are super effective because they target multiple muscle groups at once,” she explains. What makes them so great? They work by “helping you build strength, burn more calories and transform your body composition,” Louisiana says in her post.

RELATED: She Lost 45 Pounds in Her Garage by Doing These 3 Things

Squats

The first exercise she recommends? Squats, “any variation,” she says. “They work your quads, glutes, and hamstrings while improving mobility and overall strength.” Her go-tos are: “Back Squats, Front Squats & Bulgarian Split Squats.”

Pull-Ups or Lat Pulldowns

Next up are pull-ups or lat pulldowns. “Amazing for building upper body strength, target your back, shoulders, and biceps. They help create a strong V-shape (giving the illusion of a smaller waist,” she says.

RELATED: 10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”

Bench Press or Push-Ups

The third option of exercises? Bench press or push-ups. “These are great for working you chest, shoulders, and triceps while also engaging your core,” she says.

Deadlifts or RDLs

She also does deadlifts or Romanian deadlifts (RDLs). “Builds strength in your back, glutes, hamstrings and core. This is one of the best exercises for building strong, toned legs and glutes,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Do Them 2 to 3 Times a Week

How often should you do these exercises? “Aim to include each of these exercises 2-3 times per week in your workout routine,” she recommends, adding that they can be done with either dumbbells or barbells. “Just remember: Master proper form first. Gradually increase the weight every other week to continue challenging your muscles. For fat loss, pair these with eating in a calorie deficit and watch your body transform.” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

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Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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I Lost 30 Pounds While Eating These High-Protein Foods
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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