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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.

6 Full-Body Workouts to Activate Every Muscle Group

Maximize fitness with these efficient full-body workouts.

Cara D’orazio
By Cara D’orazioSep 15, 2024
Cara D’orazio
Certified Personal Trainer and Group Fitness Instructor with 19 years of experience; Owner of C.G.M. Fitness, Inc.
Specializes in strength, barre, and Pilates with a commitment to making fitness accessible and enjoyable through ...
See Full Bio
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FACT CHECKED BY Christopher Roback
Cara D'Orazio3
Michelle Rose
Cara D’orazio
By Cara D’orazioSep 15, 2024
Cara D’orazio
Certified Personal Trainer and Group Fitness Instructor with 19 years of experience; Owner of C.G.M. Fitness, Inc.
Specializes in strength, barre, and Pilates with a commitment to making fitness accessible and enjoyable through ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

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

Fit woman talking to her trainer at the gym.Shutterstock

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

Women working on their triceps with dumbbells at the gymShutterstock

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

Smiling female with friend are having work out with their own weight. They are doing complicated push-ups and raising one leg.Shutterstock

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

Active Asian young adult doing bodyweight glute and leg exercises on outdoor grass. Fitness woman doing donkey kick exercise for glutes strength training, butt toning and body core health.Shutterstock

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

Woman in grey sportswear, leggings and bra practicing yoga at home or in yoga studio, beautiful girl standing in Sumo SquatShutterstock

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

Attractive sports people are working out with dumbbells in gymShutterstock

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

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.Shutterstock

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 miss12-3-30 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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Fitness & Workouts

6 Full-Body Workouts to Activate Every Muscle Group

Cara D'Orazio3
Michelle Rose
Cara D’orazio
By Cara D’orazioSep 15, 2024
Cara D’orazio
Certified Personal Trainer and Group Fitness Instructor with 19 years of experience; Owner of C.G.M. Fitness, Inc.
Specializes in strength, barre, and Pilates with a commitment to making fitness accessible and enjoyable through ...
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 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

Fit woman talking to her trainer at the gym.Shutterstock

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

Women working on their triceps with dumbbells at the gymShutterstock

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

Smiling female with friend are having work out with their own weight. They are doing complicated push-ups and raising one leg.Shutterstock

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

Active Asian young adult doing bodyweight glute and leg exercises on outdoor grass. Fitness woman doing donkey kick exercise for glutes strength training, butt toning and body core health.Shutterstock

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

Woman in grey sportswear, leggings and bra practicing yoga at home or in yoga studio, beautiful girl standing in Sumo SquatShutterstock

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

Attractive sports people are working out with dumbbells in gymShutterstock

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

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.Shutterstock

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 miss12-3-30 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.

Fitness & Workouts

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

Luisana Carrero luisana nutritioncoach
Copyright luisana_nutritioncoach/Instagram
Leah Groth
By Leah GrothJan 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

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

I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Kiki_kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos, she revealed the exercise circuit that helped her achieve all of her weight loss goals. “I lost 60 pounds training like this 3-4x week,” she writes in the video. The Body Network also consulted Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant to explain how each of the exercises is helpful.

1. Cross Trainer Warm Up

@kikivirk

let’s Train Together on Tuesdays 🔥 SAVE + burn fat healthy besties 🫶🏽 #gymroutine #weighttrainingforwomen #weightlossworkout #strengthtrainingforwomen #weightlossmotivation #workoutsforbeginners ##fullbodyworkout

Kiki starts by warming up on the crosstrainer for 5 minutes and then moves on to her exercises. According to Gamble, warming up for a minutes – whether you walk or do the elliptical – is a good way to get your body ready for weight training.

2. Dumbbell Chest Press

Young woman bench pressing with dumbbells in the gym, working triceps and chestShutterstock

Kiki starts with a dumbbell chest press, doing 8 reps and 3 sets. The exercise “mainly works pectoralis major (chest), anterior delt (front part of shoulder) and triceps (back part of arms)” says Gamble.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

3. Cable Lat Pull Downs

Young sporty woman training her lats and biceps on cable machine in gymShutterstock

Next up , cable lat pull downs. She does 15 reps and 3 sets. “The exercise works your back muscles aka, lats (hence the name) teres major, traps, and your biceps (front part of your arms)” says Gable. “This exercise can be done in many different variations.”

4. Single Leg Press

woman flexing muscles on leg press machine in gymShutterstock

Her third exercise is single leg press, 6 reps/side and 3 sets. The exercise “works your quads (front part of legs), glutes (booty), hamstrings (back of legs) and calves, depending on what you are trying to target more,” she explains, “If you want more glute than have your foot placement higher on the press for less knee flexion but if you want to hit more quads have your foot placement lower for more knee flexion.”

5. Reverse Dumbbell Lunges

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

Then, she does reverse dumbbell lunges 8 reps/leg and 3 sets. “This is an excellent exercise for glute (booty growth) especially if you are trying to focus less on quads and more on glutes,” says Gable. “I would recommend doing them off of a step or some type of elevated surface to give your glute more of a stretch.”

6. Dumbbell Shoulder Press

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

She moves onto the dumbbell shoulder press, doing 8 reps/side and 2-3 sets. This works “mostly anterior delt (front part of shoulder) but also a little bit of your pecs and triceps,” says Gamble.

Related: #1 Mistake to Avoid When Trying to Burn Belly Fat

7. Barbell Row

Athletic woman doing barbell rows in the gymShutterstock

Her last exercise is the barbell row, doing 6-8 reps and 3 sets. “It works your lats, traps, teres major, biceps and other smaller muscles in your back,” says Gamble.

💪🔥Body Booster: If you can afford it, investing in a session with a personal trainer is a great idea. Not only can they tailor an exercise to your fitness goals, but can also demonstrate how to properly do each exercise.

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.
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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

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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

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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

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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

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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

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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

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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

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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!

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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

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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.

Fitness & Workouts

6 Strength Training Moves for Lean Muscle Tone at 60+

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Leah Groth
By Leah GrothApr 27, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Just because you are getting older doesn’t mean you can skip your workout. As you age, it is actually more important than ever to build muscle – especially if you want to avoid injury. Nikolai Puchlov, Head Coach & Founder of Pro Kettlebell, offers Body Network a guide to strength training at age 60 with six moves, all of which can be done with a kettlebell. “Growing stronger with age is a pursuit worth embracing,” he says. “You may be 60 years young, but you don’t need to succumb to atrophy. Let me share with you six invigorating strength training moves tailored for seasoned individuals like yourself.”

The Squat Curl

Nikolai_Puchlov12Nikolai Puchlov

“The squat curl is a fantastic exercise that not only strengthens your biceps but also improves ankle and hip mobility,” says Nikolai. Here’s how to do it:

  • Use a kettlebell with a two-handed grip.
  • Sit down into a deep squat, aiming for the full range of motion.
  • Optionally, use a low stool to assist in maintaining proper form.
  • Perform curls from this position, keeping shoulders, elbows, and wrists aligned.

Narrow Push-Ups

Nikolai_Puchlov14Nikolai Puchlov

Nikolai recommends this exercise for the upper body.

  • Position your hands directly under the shoulders, elbows snug against the ribs.
  • Feel the burn as you perform push-ups, perhaps elevating your hands on kettlebells for an extra challenge.

Twisted Pullovers

Nikolai_Puchlov16Nikolai Puchlov

“Improve lat strength and back mobility with twisted pullovers,” says Nikolai.

  • Lie on your back with knees bent and legs twisted to one side.
  • Hold a kettlebell with both hands and perform a C-shaped motion from overhead to your lower chest.
  • Maintain parallel forearms throughout the movement.

RELATED:#1 Best Cardio Tip For People Over 40

The CPR Crunch

Nikolai_Puchlov15Nikolai Puchlov

No more “jelly belly” with the CPR crunch, says Nikolai.

  • Lie down, legs raised, and grasp a kettlebell with locked arms.
  • Pulse through short crunches, engaging those abs and aiming to lift just enough to feel those shoulder blades leave the mat.

Loaded Stop Squats

Nikolai_Puchlov13Nikolai Puchlov

If you want “legs like oak trees,” do the loaded stop squat, Nikolai recommends.

  • Hold that kettlebell and squat.
  • Pause at the bottom for a moment of reflection before rising again.

Suitcase Deadlifts

Nikolai_Puchlov11Nikolai Puchlov

“Build overall strength with suitcase deadlifts,” says Nikolai.

  • Stand between two kettlebells.
  • Keep the kettlebells between your heels and toes.
  • Maintain a flat lumbar and upright posture as you lift and lower the kettlebells.

Here Is Why Exercise Is Important for Older Adults

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According to the Centers for Disease Control and Prevention (CDC) regular physical activity is one of the most important things you can do for your health if you are an older adult. “It can prevent or delay many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others,” they say.

RELATED: Andrea Simulus Reveals “Best Program for a Lean and Sculpted Body”

Here Is How Much Exercise You Need

Nikolai_Puchlov_HeadshotNikolai Puchlov

The CDC recommends that adults aged 65 and older get at least 150 minutes a week of moderate-intensity activity, such as brisk walking, or 75 minutes a week of vigorous-intensity activity, such as hiking, jogging, or running. They also need at least two days a week of activities that strengthen muscles.

💪🔥Body Booster: If you are over age 65, aim for two strength training workouts per week.

Fitness & Workouts

7 Habits to Help You Become “Unrecognizable"

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Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

Coach Lost 75 Lbs by Making 5 Easy Changes

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Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 55 Lbs on Ozempic: 5 Foods to Avoid

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Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
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Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Do you want to maximize weight loss while on Ozempic? If so, there are a few types of food you should avoid. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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