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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.

5 Strength-Training Exercises for Sculpting a Triathlete's Physique

Boost performance and health with 5 key exercises by triathlete Jen Rulon.

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.

Triathlon swim bike run triathlete man training for ironman race concept. Three pictures composite of fitness athlete running, biking, and swimming in ocean. Professional cyclist, runner, swimmer.
Shutterstock
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.

Whether you are a triathlete, runner, cyclist, surfer, mom, or dad, strength training is critical to overall health and a triathlete’s training regimen. I would know. I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the University 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 coached CrossFit but 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.


Why should strength training be incorporated into the everyday healthy human? As discussed here, strength training will improve bone density, increase muscle strength and endurance, help build lean muscle, and improve overall quality of life. Let’s get into a little more detail about Strength Training for Triathletes as I'll outline five key strength-training exercises for triathletes: squats, push-ups, core work through Hollow Rocks, back squats, and a combination of leg presses and lunges to build a robust and efficient athletic physique.

The Benefits of Strength Training

Happy,Fitness,Woman,Celebrating,His,Success,Over,Black,BackgroundShutterstock

Did you know that adding strength training for endurance athletes will help them get faster in their races and training? Strength training will increase leg strength and improve your body’s efficiency in using energy and oxygen. Studies (see below) have shown that athletes who embark on an 8-week strength training program will increase their Running Efficiency (RE). What is RE? Running efficiency is using less energy at a faster speed but with proper running form.

Initial Steps to Take Before Strength Training

First, ensure you understand the exercises and gym equipment. When I work with my clients, I make sure they know basic movements well before I add weight to their program.

Next, if you don’t feel comfortable in the gym, I would sign up with a personal trainer, a boutique-style gym, or a CrossFit gym to provide and show that you are doing the exercises correctly.

If you know the exercises and how to use the machine and bars, you can reach out to me directly here to start a training program designed for your triathlon, or you can look online for other personal trainers to help you with a workout designed for your life.

My First Strength Training Exercises for Aspiring Triathletes

Triathlon swimming man. Male triathlete swimmer running out of ocean finishing swim race. Fit man ending swimming sprinting determined out of water in professional triathlon suit training for ironman.Shutterstock

A triathlete should focus on exercises that target the major muscle groups used in the swim, bike, and run. Most of these muscle groups are similar. As a coach, I will include exercises such as squats, deadlifts, leg presses, and lunges for the lower body. For the upper body, I will have them focus on pull-ups, chin-ups, rows, lat pull-downs, or seated rows on the machine. Of course, having a solid core with planks and crunches is a bonus! Let me explain three exercises to help the triathlete build their body into a robust and fast machine.

RELATED: 8 Best 5-Minute Frozen Meals for Weight Loss, According to Nutritionist

Squats

,Workout.,Athletic,African,American,Guy,Doing,Deep,Squats,Shutterstock

Squats are fantastic for targeting many leg muscles, such as quadriceps, glutes, and hamstrings. There are many options, such as air squats, back squats, dumbbell squats, goblet squats, and so on, so squats are one of my favorite exercises for the lower body.

Five Key Points to a Back Squat

  1. The shoulders and hips are aligned. The feet are slightly past the hip position, and the toes are turned out. The core is engaged. (Ladies, your hips are not that wide!)
  2. Only go down as low as you feel comfortable. If you need a box or a bench to tap while doing the squat, that is fine, but no sitting!
  3. ​Make sure you are comfortable going into a squat position before you put any load on your back for a back squat.
  4. If you are uncomfortable going into a back squat, there are other options for squats: Air squats, goblet squats, front squats, and Overhead Squats (Advanced). You have to do what is BEST for you!
  5. Make sure you get a proper warm-up when performing squats. Activate the glutes, quadriceps, and hamstrings, but remember the shoulders and traps, as the bar is on the back.

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

Push-ups can be a challenge for many, but push-ups will also use many of the muscle groups that are great for swimmers and have a more muscular upper body for cycling and running. The muscles used in push-ups are the pectoral muscles, core, bicep, tricep, and shoulders.

Five Key Points to a Push-Up

  1. Close-handed push-ups involve aligning your hands with your shoulders. Wide-handed push-ups are another option. You have to figure out which works best for you.
  2. Make sure your scapulas (shoulder blades) are in a neutral position. When you do a push-up, we want them to move toward the center.
  3. Keep your core, lower back, legs, and glutes engaged and tight at the top and bottom of the movement.
  4. When lowering your chest to the ground, the scapula will move toward the spine. Ideally, the chest should touch the ground. When you return, we want to see a full extension in the arms.
  5. That is fine if you need to go to your knees for a push-up. We still want to see "Rules" #3 and #4 when doing the push-ups.

Core Work

Full length profile shot of a young man stretching on an exercise mat isolated on white backgroundShutterstock

Core work is tricky because sit-ups are only the end-all for some athletes. I have an athlete who can not do sit-ups due to her back, so I have to develop new workouts to help her with her core. The same may apply to you. My favorite exercise for abs is Hollow Rocks, and if you can advance it, then V-Ups are fantastic, but let’s discuss Hollow Rocks.

Five Key Points to Hollow Rocks

  1. Make sure your lower back is genuinely engaging with the floor. It should stay in contact with the ground.
  2. Lift shoulders off the ground, then lift legs off the ground and keep them bent at a 90-degree angle.
  3. Start rocking back and forth through the hip to the bottom of the shoulder blades. Think of your joints NOT moving. Look at your feet.
  4. Once you master the “basic 1, 2, and 3” movements, you can advance. The first advancement is a single-leg extension. Work on holding the movement and then adding the rocking movement.
  5. Once you get 1 - 4 down, let’s add both legs. Practice holding first with both legs and then start rocking.

Common Pitfalls to Avoid

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

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 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 coaches or trainers, we want to improve your strength gradually. You don't lose your strength overnight and gain it overnight.
  2. Time To Recover: Rest is vital, whether you have a day off during the week or take 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 need better form, and try adding weights. 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, and 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.

RELATED: 6 Full-Body Workouts to Activate Every Muscle Group

Final Word From the 15x Ironman Triathlete

Jen_Rulon1coachjenrulon/Instagram

It is a delicate balance when it comes to strength training and getting ready for your triathlon. There will be off-seasons for triathlon training, during which you will incorporate more strength training, and when you are closer to races, you will pull back on your strength training.

As a 15x Ironman Triathlete and a coach for many triathletes, I ALWAYS remind them to have fun. We get to do this. We choose to do this. When I work with athletes getting ready for their first triathlon or Ironman Triathlon, I remind them that this will be their FIRST-ever event, and they will never get that feeling back.

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.

More For You

Triathlon swim bike run triathlete man training for ironman race concept. Three pictures composite of fitness athlete running, biking, and swimming in ocean. Professional cyclist, runner, swimmer.
Shutterstock
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.

Whether you are a triathlete, runner, cyclist, surfer, mom, or dad, strength training is critical to overall health and a triathlete’s training regimen. I would know. I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the University 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 coached CrossFit but 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.


Why should strength training be incorporated into the everyday healthy human? As discussed here, strength training will improve bone density, increase muscle strength and endurance, help build lean muscle, and improve overall quality of life. Let’s get into a little more detail about Strength Training for Triathletes as I'll outline five key strength-training exercises for triathletes: squats, push-ups, core work through Hollow Rocks, back squats, and a combination of leg presses and lunges to build a robust and efficient athletic physique.

The Benefits of Strength Training

Happy,Fitness,Woman,Celebrating,His,Success,Over,Black,BackgroundShutterstock

Did you know that adding strength training for endurance athletes will help them get faster in their races and training? Strength training will increase leg strength and improve your body’s efficiency in using energy and oxygen. Studies (see below) have shown that athletes who embark on an 8-week strength training program will increase their Running Efficiency (RE). What is RE? Running efficiency is using less energy at a faster speed but with proper running form.

Initial Steps to Take Before Strength Training

First, ensure you understand the exercises and gym equipment. When I work with my clients, I make sure they know basic movements well before I add weight to their program.

Next, if you don’t feel comfortable in the gym, I would sign up with a personal trainer, a boutique-style gym, or a CrossFit gym to provide and show that you are doing the exercises correctly.

If you know the exercises and how to use the machine and bars, you can reach out to me directly here to start a training program designed for your triathlon, or you can look online for other personal trainers to help you with a workout designed for your life.

My First Strength Training Exercises for Aspiring Triathletes

Triathlon swimming man. Male triathlete swimmer running out of ocean finishing swim race. Fit man ending swimming sprinting determined out of water in professional triathlon suit training for ironman.Shutterstock

A triathlete should focus on exercises that target the major muscle groups used in the swim, bike, and run. Most of these muscle groups are similar. As a coach, I will include exercises such as squats, deadlifts, leg presses, and lunges for the lower body. For the upper body, I will have them focus on pull-ups, chin-ups, rows, lat pull-downs, or seated rows on the machine. Of course, having a solid core with planks and crunches is a bonus! Let me explain three exercises to help the triathlete build their body into a robust and fast machine.

RELATED: 8 Best 5-Minute Frozen Meals for Weight Loss, According to Nutritionist

Squats

,Workout.,Athletic,African,American,Guy,Doing,Deep,Squats,Shutterstock

Squats are fantastic for targeting many leg muscles, such as quadriceps, glutes, and hamstrings. There are many options, such as air squats, back squats, dumbbell squats, goblet squats, and so on, so squats are one of my favorite exercises for the lower body.

Five Key Points to a Back Squat

  1. The shoulders and hips are aligned. The feet are slightly past the hip position, and the toes are turned out. The core is engaged. (Ladies, your hips are not that wide!)
  2. Only go down as low as you feel comfortable. If you need a box or a bench to tap while doing the squat, that is fine, but no sitting!
  3. ​Make sure you are comfortable going into a squat position before you put any load on your back for a back squat.
  4. If you are uncomfortable going into a back squat, there are other options for squats: Air squats, goblet squats, front squats, and Overhead Squats (Advanced). You have to do what is BEST for you!
  5. Make sure you get a proper warm-up when performing squats. Activate the glutes, quadriceps, and hamstrings, but remember the shoulders and traps, as the bar is on the back.

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

Push-ups can be a challenge for many, but push-ups will also use many of the muscle groups that are great for swimmers and have a more muscular upper body for cycling and running. The muscles used in push-ups are the pectoral muscles, core, bicep, tricep, and shoulders.

Five Key Points to a Push-Up

  1. Close-handed push-ups involve aligning your hands with your shoulders. Wide-handed push-ups are another option. You have to figure out which works best for you.
  2. Make sure your scapulas (shoulder blades) are in a neutral position. When you do a push-up, we want them to move toward the center.
  3. Keep your core, lower back, legs, and glutes engaged and tight at the top and bottom of the movement.
  4. When lowering your chest to the ground, the scapula will move toward the spine. Ideally, the chest should touch the ground. When you return, we want to see a full extension in the arms.
  5. That is fine if you need to go to your knees for a push-up. We still want to see "Rules" #3 and #4 when doing the push-ups.

Core Work

Full length profile shot of a young man stretching on an exercise mat isolated on white backgroundShutterstock

Core work is tricky because sit-ups are only the end-all for some athletes. I have an athlete who can not do sit-ups due to her back, so I have to develop new workouts to help her with her core. The same may apply to you. My favorite exercise for abs is Hollow Rocks, and if you can advance it, then V-Ups are fantastic, but let’s discuss Hollow Rocks.

Five Key Points to Hollow Rocks

  1. Make sure your lower back is genuinely engaging with the floor. It should stay in contact with the ground.
  2. Lift shoulders off the ground, then lift legs off the ground and keep them bent at a 90-degree angle.
  3. Start rocking back and forth through the hip to the bottom of the shoulder blades. Think of your joints NOT moving. Look at your feet.
  4. Once you master the “basic 1, 2, and 3” movements, you can advance. The first advancement is a single-leg extension. Work on holding the movement and then adding the rocking movement.
  5. Once you get 1 - 4 down, let’s add both legs. Practice holding first with both legs and then start rocking.

Common Pitfalls to Avoid

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

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 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 coaches or trainers, we want to improve your strength gradually. You don't lose your strength overnight and gain it overnight.
  2. Time To Recover: Rest is vital, whether you have a day off during the week or take 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 need better form, and try adding weights. 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, and 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.

RELATED: 6 Full-Body Workouts to Activate Every Muscle Group

Final Word From the 15x Ironman Triathlete

Jen_Rulon1coachjenrulon/Instagram

It is a delicate balance when it comes to strength training and getting ready for your triathlon. There will be off-seasons for triathlon training, during which you will incorporate more strength training, and when you are closer to races, you will pull back on your strength training.

As a 15x Ironman Triathlete and a coach for many triathletes, I ALWAYS remind them to have fun. We get to do this. We choose to do this. When I work with athletes getting ready for their first triathlon or Ironman Triathlon, I remind them that this will be their FIRST-ever event, and they will never get that feeling back.

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.

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

Jen_Rulon2coachjenrulon/Instagram

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.

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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 a nationally board-certified and licensed athletic trainer with ten years of experience in the fitness industry, I have trained middle school, high school, college and professional athletes in just about every sport along with moms, dads, grandmas and grandpas up to the age of 94. I have encountered just about every demographic and scenario you can imagine. What holds true is that every client wants to feel stronger, and look more lean.


So here are my 5 favorite fat burning exercises—yes they are boring, but we have to remember that simplicity is a major key to consistency and one workout will never make or break your fat-burning goals.

Squats

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Goblet, Back, Front, etc….

Squats are the most commonly done exercise in the world, we all squat subconsciously in day-to-day activities and squatting uses your entire lower body and hip complex, all of your abdominal muscles, erector spinae, and much more. There are tons and tons of variations and all of which have huge benefits when performed correctly and when structured properly into a workout.

RELATED: 14 Proven Ways to Get Back in Shape

Deadlifts

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Trap bar, Kettlebell, Barbell, Dumbbell, etc…

Deadlifts are often deemed a dangerous exercise and I don’t agree entirely. The bottom line is the target, your entire posterior chain of lower body muscles, your low back, erector spinae, all abdominal muscles, traps, lats, and biceps. I think these should be done for sets of 6-12 reps with 2-3 minutes of rest in between.

Sprinting

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Repeat sprints to be exact.

Doing repeat sprints emulates HIIT training and many forms of sport. When most people get asked what they would prefer their body to look like, 100m sprinter or marathon runner, they choose sprinter every time. Get and keep your heart rate elevated with max effort full body running intervals.

Step Ups/Stairs/Hills

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Overcoming vertical distance.

When I was playing football my senior year in high school and I was trying to get in shape for basketball season, I would run extra hills at practice with my pads on and stairs after practice with no pads. The idea of this movement group is that you are changing levels and alternating legs to generate force and this activates all of your leg muscles, and elevates your heart rate significantly.

RELATED: 13 Secrets for Building Powerful Legs

Kettlebell Swings

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Single Arm, Double, Russian, American, etc…

These can be so effective when done correctly, I was worried about adding them because they can be complex and increase risk of injury but they are fantastic for using your entire body and elevating your heart rate. Another thing that people aren’t aware of is that every time you change your body position relative to gravitational force your body regulates blood pressure. That is why a lot of the exercises mentioned below, as add-ons, incorporate the idea of moving between parallel and perpendicular to the ground.

7 More Effective Fat-Torching Exercises

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Here are some other great exercises that I think deserve a mention, in no particular order and are great alternatives if any of the above, are not ideal for you.

  1. Man-Makers. A weighted burpee with rows, pushups and presses added in for total body torture.
  2. Thrusters or Wall Balls. If you can squat, add some weight or a medicine ball to the mix and get the additional overhead pressing involved.
  3. Push-ups. The upper body squat.
  4. Pull-ups. The upper body deadlift.
  5. VersaClimber. The versaclimber claims to have the best EPOC results of any cardio machine on the market.
  6. Rowing. Although this is the only sitting exercise, rowing uses approximately 80% of all the muscles in your body and when done for HIIT or EMOM style workouts, will torch you head to toe.
  7. Swimming. An under-talked-about but extremely safe and effective exercise, if you can swim efficiently and treat it the same as repeat sprints, stairs or the above-mentioned circuit training styles, swimming leaves no muscle group behind. Plus, it includes added resistance in all directions, breath holds, and no joint impact.

What I Mean by "Torching Fat"

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The physiological recipe for that is typically the same for each person, prioritizing daily protein intake, water, sleep, and compound resistance training for exercise. Now when we talk about torching fat, certain exercises do it better than others because of their ability to activate multiple major muscle groups, stimulate growth hormone and testosterone production, elevate the heart rate and increase post-exercise oxygen consumption, otherwise known as EPOC, or the rate at which the body burns calories after exercise.

Besides the exercises themselves, the intention behind them matters—doing air squats when you are already a well-conditioned individual isn't going to stimulate your body enough to torch fat but if you’re a novice exerciser that is in your 50’s, maybe it will.

Aside from specific exercise movement patterns, how you perform and group exercises can greatly improve the fat-burning results. For example, doing HIIT interval training versus traditional 1 rep max strength training.

You should learn to use different work-to-rest ratios—TABATA is the most famous, it's a 2:1 ratio, 20 seconds of exercise, 10 seconds of rest, for 8 rounds or 4 minutes. Try others like 1:1, 30 seconds of work, 30 seconds of rest, 2:1, 40 seconds of exercise, 20 seconds of rest, etc. The other method that keeps workouts very simple and structured is EMOM—every minute on the minute you perform an exercise or group of exercises, your remaining time left is your rest time, the harder/faster you work, the more rest time you earn. I remember doing a 25-minute EMOM in college for basketball practice, we had to run a full-court ladder or suicide every minute on the minute for 25 minutes straight, I remember feeling like one word, death.

I typically recommend managing your heart rate at about 70-85% of max heart rate. You can use devices like the Apple watch, WHOOP, Oura rings, Garmin watches, myZone straps and more to see how hard you really are working, elevate to about 80-85% and then rest until your back down at 65-70% and repeat.

Lastly, we have to remember that YOU CANNOT spot reduce fat, we lose fat systemically across the body.

Related: 11 Proven Ways to Make Your Diet Stick for Good

Final Word From the Trainer

Dillan Foss, ATCDillan Foss, ATC

With over a decade in the fitness industry, catering to a diverse clientele ranging from athletes to seniors, the recipe for torching fat is the same, add lean muscle. The key ingredients for achieving that include prioritizing protein intake, hydration, adequate rest, and engaging in compound resistance training. Understanding that spot reduction is a myth, emphasis should be placed on systemic fat loss through compound exercise movements like squats, deadlifts, sprints, step-ups, and kettlebell swings. By incorporating these exercises with intention and consistency, you can torch fat and transform into a leaner and stronger version of yourself.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

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 a certified personal trainer through the American College of Sports Medicine since 2005, I can tell you that doing full-body workouts gives you more bang for your buck. You can incorporate both lower and upper body movements in the same compound exercise, saving time instead of working them separately. These exercises also offer improved balance, better stability, enhanced coordination, and greater core strength. So, there's a whole host of benefits to doing full-body workouts rather than focusing on one muscle group at a time, especially since saving time is crucial nowadays. Here's how to do it.


Preparatory Steps to Take Before Starting a Workout Routine

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If you are new to strength training, first, you should get a doctor's clearance, especially if you have any underlying issues. For example, if you have a heart issue or a bone or joint issue, it's very important to get clearance from your doctor.

If you can't afford to do a ton of personal training sessions, try to buy a few sessions so you can be led in the general, correct direction with form, how to set up their exercise program, and make sure you're doing things correctly. The number one reason why people stop is that they're usually not doing things correctly. They get frustrated, they don't want to continue because they're not seeing results, or they get hurt. So, finding a properly certified trainer is important because a lot of trainers become certified overnight. Many coaches hold certifications such as ACSM, AFAA, NASM, and ACE. These are key qualifications to look for in a trainer's credentials.

First Full-Body Exercise I'd Recommend: Squat With Bicep Curl, Transitioning Into Press

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The first full-body exercise I would recommend is a squat combined with a bicep curl and then transitioning into a military or shoulder press. So, you would stand with your feet hip-width apart and parallel. You're holding two weights at your sides. They could be any size between five to 15 pounds, depending on your level. So, when you sit into the squat, you want to press your weight back into your heels. Your butt is all the way back and down. You want to bring your butt so it's almost down in line with your knees, but not quite parallel to your knees because then you could hurt your knees. You come up, press the hips forward, curl the arms, so you bring your thumbs to your shoulder height with the weights in them. The elbows stay back against your rib cage. And when you're standing tall, you're pressing those weights overhead into the military press. In the military press, you want to make sure you're not locking your elbows. You keep your head straight, and your elbows are close to your ears.

Second Full-Body Exercise I'd Recommend: A Push-Up With a Glute Raise at the Top

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The second is a push-up with a glute raise at the top. You would start in a plank position with your wrists directly underneath your elbows and your elbows underneath your shoulders, ensuring your knees are directly underneath your hips. If possible, raise your knees off the floor; otherwise, you can keep your knees down. Perform your push-up by bending your elbows at a 90-degree angle to your sides. As you come all the way up, straightening your elbows at the top, you then proceed to the top of the plank movement, lifting your right leg up while squeezing your glutes. Follow by lifting your left leg up and squeezing your glutes, effectively working your chest, core, and glutes.

RELATED: Cara Metz Reveals 15-Minute Workout for Women Over 40

Third Full-Body Exercise I'd Recommend: The Quadruped Exercise

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The Quadruped exercise targets multiple muscle groups, including the core and back for stability. It particularly engages the lower back and lats.

Starting in a kneeling position with your hands on the floor, essentially on all fours, you extend your right leg straight back while simultaneously reaching your left arm forward. Ensure your elbow is aligned with your ear and your leg is straight and extended behind you. After holding this position briefly, lower your arm and leg, then switch to the other side, always moving the opposite arm and opposite leg together. Additionally, by engaging your core and squeezing your glutes as you perform the movement, you can also incorporate some glute work into the exercise.

Fourth Full-Body Exercise I'd Recommend: Sumo Squat

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Another effective compound movement is the sumo squat combined with a shoulder shrug at the top. Begin by holding a heavy weight in each hand, positioning your feet wider than shoulder-width apart with your toes slightly turned outwards. Hold the weights in front of you. As you perform the squat, bend your knees and lower your body, aiming to bring your seat down towards your knees but keeping it just above knee level. As you ascend to the upright position, squeeze your glutes to engage not only the glutes but also the inner thighs. At the top of the movement, add a shoulder shrug to target your trapezius muscles by elevating your shoulders towards your ears, ensuring your knuckles face forward and slowly lowering them back down. A common mistake to avoid is dropping the shoulders too quickly after the shrug.

Fifth Full-Body Exercise I'd Recommend: Deadlift Into Tricep Kickback

Triceps kickback exercise.Shutterstock

The exercise combines a straight-legged deadlift with a tricep kickback, targeting the triceps, hamstrings, and to some extent, the glutes. Begin by standing with your feet hip-width apart and parallel. Keep your elbows close to your sides, and your arms bent at a 90-degree angle. As you initiate the deadlift, hinge forward from your hips, projecting your chest and buttocks outward. Aim to bring your shoulders down in line with your hips, maintaining a slight bend in your knees to feel a stretch in your hamstrings at the bottom of the movement. Once you reach the hinge position with your body forming a 90-degree angle, proceed with the tricep kickback by extending your arms straight behind you, then return to the 90-degree angle before coming back up to the starting position. This exercise effectively works both the upper and lower body, offering a comprehensive strength workout.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Sixth Full-Body Exercise I'd Recommend: Alternating Lunges With Lateral Raises

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Lastly, we'll incorporate alternating lunges with lateral raises, an exercise that targets the quadriceps, glutes, a bit of the hamstrings, and the sides of the shoulders. Start by holding a light to medium-sized weight in each hand at your sides, with your palms facing your hips. Stand tall with your shoulders pulled back and down, and your core activated—as if bracing for a punch to the stomach. This core engagement is crucial throughout all the exercises I've described.

For the lunges, step one leg back at a time, ensuring the leg is far enough back so that your knee is directly underneath your hip. Keep the back heel lifted at the bottom of the lunge. Lower your leg to form a 90-degree angle at the knee. As you do this, perform a lateral raise by lifting your arms to shoulder height, weights in hand, then lower them before pushing back up to the starting position. Alternate legs with each repetition to ensure balanced muscle development and engagement.

Common Mistakes to Avoid When Doing Full-Body Exercises

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A common mistake in total body workouts is attempting to target more than two or three muscle groups at once, which can lead to confusion and poor form. It's also frequent to see individuals rushing through movements. It's crucial to maintain proper posture and alignment during these exercises without hurrying. If you find yourself in a group fitness class and need to move slower than the pace set by the music or the instructor, take your time. Another important point is the tendency to mimic others in the class. You should focus on your own reflection in the mirror and the instructor's guidance, rather than copying others, as their technique might not be correct. Additionally, many fail to use their core effectively. In exercises like planks or pushups, I often observe backs arching or sinking, whereas they should remain flat with the core engaged throughout.

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Final Word From the Trainer

Cara D'Orazio3Michelle Rose

Some tips and advice for working out include finding the format that best suits you, a topic I specialize in and extensively cover on my website. It's important to recognize that what works for one person may not work for another. For example, some people may love barre workouts, while others might not enjoy them at all. I always recommend trying a new workout at least three times. The first time might not be enjoyable as everything is new. By the second attempt, you may start getting more accustomed to it, and often, by the third time, it might just click for you. If you still don't like it after three or four sessions, it's okay to move on and try something else, like Pilates or strength training.

💪🔥Body Booster: Remember, some people may not enjoy high-intensity interval training (HIIT), while others thrive on it. The key is to find something that resonates with you because that's when you'll be more inclined to stick with it and enjoy your workouts. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Cara D’Orazio is a Certified Personal Trainer and Group Fitness Instructor with 19 years of experience and the Owner of C.G.M. Fitness.

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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

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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

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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

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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

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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.

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

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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.

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.

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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.

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

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

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.

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I Lost 30 Pounds While Eating These High-Protein Foods
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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

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“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