While many chase six-pack abs or sculpted arms, real strength comes from building muscles that help you thrive in your everyday life. We call this stealth muscle: the kind that works behind the scenes, improving your daily movement, strength, and longevity.

The way you build stealth muscle? Functional fitness. This type of training focuses on optimizing your body for real-world activities — lifting, bending, squatting, and reaching — so you can move better, feel stronger, and reduce your risk of injury.

What Is Functional Fitness?

Functional fitness is all about preparing your body to handle everyday tasks and movements. Rather than focusing on isolated exercises for aesthetic goals (think: endless biceps curls), functional fitness involves exercises that mimic real-world activities—like lifting groceries (deadlifts), bending to tie your shoes (lunges), or carrying a suitcase (farmer’s carry). 

The 4 Pillars of Functional Fitness

Functional training focuses on four key aspects of fitness, each of which plays a crucial role in creating a well-rounded and effective workout routine.

• Mobility: Mobility refers to the ability to move your joints through their full range of motion without experiencing discomfort.

• Stability: Stability is about maintaining control and balance during movement, particularly in your core and joints.

• Movement involves the coordinated actions of the body’s muscles and joints to perform tasks, such as walking, reaching, or lifting.

• Strength: Functional strength is the ability of a muscle or group of muscles to generate force for tasks that include lifting, pushing, or pulling.

How Does Functional Fitness Differ from Other Forms of Exercise?

While other forms of exercise can also improve fitness, they may not always prioritize functional movement patterns. Here’s how functional fitness compares to popular workout styles.

CrossFit

Functional fitness and CrossFit both involve compound movements, such as squats, deadlifts, and presses that mimic real-life actions, and both aim to improve strength, endurance, and overall fitness. However, CrossFit often focuses on high-intensity, time-based workouts with a competitive edge, pushing individuals to perform at maximum effort for a set duration. 

HIIT

HIIT (high-intensity interval training) and functional fitness both utilize full-body movements and aim to enhance cardiovascular health, strength, and endurance. The key difference is that HIIT is centered around high-intensity bursts of activity with short rest periods, focusing on maximizing calorie burn and improving fitness in a time-efficient way. 

Pilates

Pilates and functional fitness both prioritize core strength, flexibility, and body control to improve posture and movement quality. However, Pilates tends to focus more on low-impact, controlled movements that emphasize balance and alignment. 

Bodybuilding

Bodybuilding and functional fitness both rely on resistance-training exercises like squats, presses, and deadlifts. However, bodybuilding focuses on isolating specific muscle groups to build muscle mass for aesthetic purposes.

What Are the Benefits of Functional Fitness?

By focusing on exercises that mimic real-life movements, functional fitness training provides a wide range of benefits. These include:

1. Improved Mobility and Flexibility

Functional fitness workouts promote joint mobility and flexibility, which are essential for maintaining ease of movement throughout daily life. Whether it’s bending down to tie your shoes or reaching for something on a high shelf, having good mobility helps you move freely and comfortably without stiffness or pain. This can be especially important as we age, helping to maintain independence and reduce the risk of falls.

2. Better Balance and Coordination

By integrating multi-joint movements that involve both the upper and lower body, functional fitness improves balance and agility. Exercises like lunges, squats, and rotational movements train your body to move as a unit, enhancing your ability to stay stable and coordinated during daily tasks, from walking to carrying groceries or playing sports.

3. Enhanced Strength for Everyday Activities

As previously mentioned, functional fitness focuses on building strength in movements that we perform daily, such as lifting, squatting, and reaching. This makes them easier to perform without added risk of strain or fatigue.

4. Reduced Risk of Injury

By improving overall movement patterns and enhancing stability, functional fitness helps reduce the risk of injury. It strengthens the muscles and joints that are responsible for supporting proper posture and alignment, which in turn lowers the likelihood of injury in both active and sedentary environments. It also emphasizes injury prevention through balanced muscle development and proper technique.

5. Improved Posture and Core Strength

A strong core is the foundation of functional fitness, and strengthening the core helps improve posture and reduce back pain. Core exercises in functional fitness train the muscles to support the spine and maintain proper alignment, leading to better posture, less discomfort, and improved athletic performance.

6. Better Mental Health

Fitness doesn't just benefit the body—it also has positive effects on mental health. Regular exercise releases endorphins, which can help reduce stress, anxiety, and depression. Plus, the sense of accomplishment and improved confidence that comes with mastering functional movements can boost mental well-being.

7. Sustainable Fitness

One of the standout benefits of functional fitness is that it’s sustainable. It’s not about extreme lifting or pushing your body to the limit—it's about gradual progress and consistency. Because the focus is on movements that support everyday tasks, functional fitness is something you can continue practicing long-term, without burning out or risking injury.

Is Functional Training Right For You?

Functional training is incredibly versatile and can be adapted to suit people of all ages, fitness levels, and goals. But how do you know if it’s the right fit for you? You might want to consider giving it a try if any of the following apply to you:

• If you’ve ever struggled with tasks like carrying groceries, lifting heavy boxes, or bending down without discomfort

• You’re new to exercise or getting back into it after a break

• You’re recovering from an injury or looking to prevent one

• You're looking for something that will keep you active for the long haul — without the risk of burnout or injury

• If you get bored easily or enjoy a varied workout

• If you’re looking for results beyond aesthetics

What Are the Best Functional Fitness Exercises?

The best functional exercises to incorporate into your routine are those that focus on key movement patterns that mimic real-life actions. These include:

Push

Push exercises help build upper-body strength, specifically in the chest, shoulders, and triceps, and improve pushing movements like opening doors, pushing carts, or pushing yourself up from the floor.

• Push-Ups: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body to the floor, keeping your elbows at a 45-degree angle. Push yourself back up to the starting position, focusing on engaging your core and keeping your body in a straight line.

Pull

Pull exercises strengthen the upper body, particularly the back, biceps, and shoulders. These exercises improve posture, enhance pulling movements like opening a heavy drawer, and assist with lifting and carrying tasks.

• Dumbbell Rows: With a dumbbell in each hand, bend at the hips while keeping your back flat. Pull the dumbbells toward your torso while squeezing your shoulder blades together, then lower back down.

Squat

Squats build strength in your legs, hips, and glutes, which are essential for tasks like standing up from a chair, climbing stairs, or lifting objects off the floor.

• Squat: Stand with your feet shoulder-width apart. (Optional: Hold a dumbbell or kettlebell at chest height with both hands.) Push your hips back and bend your knees, lowering your body as if you're sitting in a chair. Keep your chest up and knees behind your toes. Stand back up.

Lunge

Lunges target the legs, glutes, and core, and help improve balance and stability. They mimic movements like walking, climbing stairs, and picking things up off the ground while maintaining balance.

• Forward Lunge: Step one foot forward and lower your hips until both knees are at 90-degree angles. Keep your chest up and core engaged. Push through the heel of your front foot to return to standing. Alternate legs with each repetition.

Hinge

The hip hinge is crucial for building strength in the posterior chain—especially the glutes, hamstrings, and lower back. It’s essential for activities like picking up heavy objects, bending over to tie shoes, or lifting items off the floor.

• Romanian Deadlifts: With a barbell or dumbbells in hand, stand tall with your feet hip-width apart. Hinge at the hips, pushing your glutes back as you lower the weight towards the ground, keeping your knees slightly bent. Engage your glutes and hamstrings to return to standing.

Rotation

Rotational exercises improve the flexibility and strength of your core, helping with movements like twisting to reach for something, rotating your torso during sports, or carrying heavy objects while turning.

• Russian Twists: Sit on the ground with your knees bent and feet flat. Lean back slightly and hold a weight or medicine ball with both hands. Rotate your torso to one side, then to the other, while keeping your core engaged and feet lifted (optional).

How Do You Put Together a Functional Fitness Routine?

Creating a functional fitness routine is about designing workouts that help you improve strength, mobility, and coordination for everyday movements.

1. Start With Your Goals

Before you start planning your routine, think about your fitness goals. Are you an older adult who wants to build balance and stability? Or a runner that needs a routine to help with injury prevention? Your goals will guide the structure of your training program, helping you prioritize certain exercises or movements.

2. Focus on the 5 Key Movement Patterns

To create a balanced functional fitness routine, aim to include exercises that target these five key movement patterns (see above for a detailed explanation):

• Push

• Pull

• Squat

• Hinge

• Rotation

3. Include Mobility and Stability Work

In addition to strength training, mobility and stability are crucial components of a functional fitness routine. You can include mobility work in your warm-up (like dynamic stretches or foam rolling) and stability work in your cool-down or as part of specific exercises (like planks or single-leg stands).

4. Add Variety

Include exercises that train in multiple planes of motion (e.g., forward, backward, side to side) and incorporate different movement types, such as low-impact bodyweight exercises or more dynamic exercises like jumping or sprinting.

5. Structure Your Routine

Here’s a simple framework for structuring your functional fitness routine:

• Warm-Up (5 to 10 minutes): Focus on dynamic stretches or mobility drills (e.g., leg swings, hip rotations, or shoulder circles).

• Main Workout (20 to 40 minutes): Include a combination of strength, stability, and mobility exercises. For example:

  • Start with a full-body compound exercise (e.g., squats or deadlifts).

  • Add in a pushing or pulling exercise (e.g., push-ups or rows).

  • Finish with a rotational movement and core exercise (e.g., Russian twists or planks).

• Cool-Down (5 to 10 minutes): Focus on stretching or foam rolling to help with recovery and improve flexibility.

6. Be Consistent

The key to any successful fitness routine is consistency. Try to aim for at least two to four sessions a week, depending on your goals and fitness level. Consistency, combined with progressive overload (gradually increasing intensity or weight), will lead to noticeable improvements in strength, mobility, and overall functional ability.

7. Listen to Your Body

Finally, always listen to your body. Functional fitness should be challenging but not painful. If you feel discomfort during a movement, it may indicate that you're using improper form or pushing yourself too hard. Make adjustments, take rest days when needed, and ensure you're progressing at a pace that feels right for you.

The idea that food is more than just fuel for the body isn’t new. In fact, the concept of “food as medicine” has been around for centuries, dating back to ancient cultures where herbs and foods were used to treat and prevent illness. 

From Hippocrates, who famously said, “Let food be thy medicine, and medicine be thy food,” to modern-day researchers reinforcing the impact of diet on health, this philosophy continues to resonate today. As more people turn to food for its healing potential, it’s clear that a healthy diet can play a significant role in preventing and managing a variety of health conditions.

The Role of Diet in Preventing Disease

Preventive medicine is all about taking steps to reduce the risk of diseases before they happen and diet is one of the most effective tools we have for prevention. Many chronic diseases, such as heart disease, diabetes, and obesity, are heavily influenced by what we eat. 

In fact, research shows that about 80% of heart disease, stroke, and type 2 diabetes cases are preventable through lifestyle changes, including dietary adjustments. An October 2024 study in The Lancet of nearly 400 Brazilian adults and elderly people found that adhering to the EAT-Lancet diet (a plant-focused diet emphasizing whole grains, fruits, vegetables, nuts, and legumes) lowers the risk of developing chronic diseases like heart disease and diabetes. 

When you consistently choose nutrient-dense foods, you’re giving your body the tools it needs to function optimally, reducing inflammation, maintaining a healthy weight, and improving immune function — all of which contribute to disease prevention.

Key Nutrients for Disease Prevention

Certain nutrients in food have been shown to have powerful protective effects against various diseases. Here’s a look at some of the key nutrients that can help prevent chronic illnesses:

Antioxidants

Antioxidants like vitamins C and E, as well as flavonoids, are crucial for reducing oxidative stress, which is linked to the development of diseases such as cancer and cardiovascular diseases. They protect cells from damage caused by free radicals, which are unstable molecules that can contribute to increased risk of health issues during the aging process. Foods rich in antioxidants include berries, citrus fruits, leafy greens, nuts, and dark chocolate.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in foods such as fatty fish (salmon and mackerel), flaxseeds, and walnuts, are well known for their heart health benefits. These healthy fats reduce inflammation, lower blood pressure, and reduce the risk of heart disease. An August 2019 review in the journal Circulation found that omega-3s play a role in lowering triglyceride levels and improving cholesterol profiles.

Fiber

Fiber is essential for digestive health, helping regulate bowel movements and prevent constipation. But its benefits don’t stop there: It also plays a role in controlling blood sugar levels and maintaining a healthy weight. High-fiber foods like whole grains, legumes, fruits, and vegetables can help lower the risk of type 2 diabetes by improving insulin sensitivity and reducing blood sugar spikes, according to a January 2018 review in The Journal of Nutrition.

Probiotics

Probiotics are beneficial bacteria that support a healthy gut microbiome, which is essential for proper digestion and immune function. Foods like yogurt, kefir, kimchi, and sauerkraut are rich in probiotics and have been linked to improved gut health and reduced inflammation. Research in Biomedicine and Pharmacotherapy suggests that a healthy gut microbiome is also associated with a reduced risk of obesity.

Vitamin D

Vitamin D is important for bone health and immune function. It helps the body absorb calcium, which is crucial for maintaining strong bones and helping prevent osteoporosis. Additionally, vitamin D has been shown to support immune health by reducing inflammation and helping to fight infections. Sun exposure, fatty fish, fortified foods, and supplements are common sources of vitamin D.

Food's Role in Managing Specific Health Conditions

Food is not only preventive but also plays a crucial role in managing various health conditions. Here’s how diet can influence specific diseases:

Heart Health

A heart-healthy diet is key to reducing the risk of heart disease. The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats like olive oil, has been shown to reduce the risk of cardiovascular disease, according to research in The New England Journal of Medicine that looked at nearly 7,500 Spanish participants, ranging from 55 to 80 years old.

Diabetes

For people with type 2 diabetes, food is an essential part of managing the condition. A diet high in fiber, healthy fats, and lean proteins can help stabilize blood sugar levels and improve insulin sensitivity. The American Diabetes Association recommends eating foods with a low glycemic index (GI), such as whole grains, legumes, and non-starchy vegetables, to prevent blood sugar spikes.

Gut Health

Your gut health is a reflection of your overall health. A balanced diet that includes fiber, probiotics, and prebiotics (found in foods like garlic, onions, and bananas) can support a healthy gut microbiome, which in turn helps with digestion, immunity, and even mental health. Research in Infectious Medicine has shown that gut dysfunction can increase the risk of chronic conditions like Crohn’s disease, ulcerative colitis, and certain types of cancer like colon, gastric, and prostate.

Inflammation

Chronic inflammation is a key factor in many diseases, including arthritis, heart disease, and cancer. Eating anti-inflammatory foods like leafy greens, nuts, seeds, and fatty fish can help reduce chronic inflammation. A diet high in processed foods and refined sugars, on the other hand, can exacerbate inflammation. An anti-inflammatory diet can help reduce markers of inflammation and improve overall health.

How to Adopt a "Food as Medicine" Approach

Adopting a "food as medicine" approach isn’t about drastic changes or extreme diets — it’s about making better choices every day to support your health. Here are some simple tips to help you get started!

Prioritize Nutrient-Dense Foods

Focus on whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients without the added sugars, unhealthy fats, and excess sodium found in many processed foods.

Meal Planning

Plan your meals for the week to ensure you’re getting a balanced, nutrient-dense diet. Incorporating a variety of foods and colors on your plate ensures you’re getting a wide range of vitamins, minerals, and antioxidants.

Mindful Eating

Pay attention to how your body feels when eating. Slow down, savor your meals, and listen to your hunger cues. This can help you avoid overeating and better understand how different foods affect your body.

Supplements

While food should be your primary source of nutrients, supplements can be helpful in filling gaps in your diet, particularly for nutrients like vitamin D or omega-3s. However, it’s always best to get nutrients from whole foods when possible, as they offer a variety of health benefits beyond just the vitamins and minerals they contain.

Be Mindful, Be Consistent, Be Healthier

Incorporating the “food as medicine” approach into your wellness routine is one of the most transformative ways to take control of your health. By opting for nutrient-rich, whole foods and understanding how specific nutrients support your body’s systems, you can not only help prevent chronic illnesses but also manage existing conditions more effectively. Remember, this approach isn’t about perfection — it’s about consistency and making intentional, informed choices that fuel your body. Whether you’re aiming to improve heart health, support digestion, or reduce inflammation, food can be a foundational tool in your wellness journey. Start small, stay mindful, and let every bite move you closer to better health!

Visible abdominal muscles represent a fitness milestone many aspire to achieve. While countless workout programs promise to deliver a defined midsection, the truth remains that the best way to get visible abs depends primarily on body fat percentage rather than the number of crunches performed. 

This article breaks down the body fat levels needed to see abs, what affects ab visibility, and proven strategies to help you reach your goals.

Understanding Body Fat Percentage

Body fat percentage represents the proportion of fat tissue relative to your total body weight. This measurement provides more meaningful information about body composition than weight alone or Body Mass Index (BMI).Fat in the human body serves several essential functions:

• Essential fat (3-5% in men, 8-12% in women) is necessary for basic physiological processes, including hormone production, vitamin absorption, and temperature regulation.

• Visceral fat surrounds internal organs and, in excess, poses significant health risks including cardiovascular disease and metabolic disorders.

• Subcutaneous fat lies directly beneath the skin and is the primary determinant of muscle visibility.

The distribution and quantity of subcutaneous fat across the abdominal region directly impacts whether your rectus abdominis muscle (the "six-pack" muscle) will be visible. This muscle group remains present regardless of body fat percentage but only becomes apparent when the layer of fat covering it becomes sufficiently thin.

At What Body Fat Percentage Do Abs Show?

Abdominal visibility exists on a spectrum rather than appearing suddenly at a specific percentage. The progression typically follows this pattern:

1. Initial outline: The upper abs begin to show faintly

2. Partial definition: Upper and some middle ab definition becomes visible

3. Complete definition: The full "six-pack" structure becomes apparent

4. Maximum definition: Deep cuts between all abdominal segments with visible obliques

For Men

Men generally begin to see initial abdominal definition at approximately 14-15% body fat, primarily in the upper abs. This is because men typically store less fat in the upper abdominal region compared to the lower abdomen.

• 15-17% body fat: Slight definition, mainly in upper abs

• 12-14% body fat: Moderate definition with visible outlines of most abdominal muscles

• 10-12% body fat: Clear six-pack definition becomes apparent

• Below 10% body fat: Maximum definition with deep cuts between muscle segments and visible obliques

For Women

Women naturally maintain higher essential body fat percentages due to physiological differences related to reproductive health.

• 22-24% body fat: Slight upper abdominal definition may begin to appear

• 19-21% body fat: Moderate definition with visible outlines of upper abdominal muscles

• 16-18% body fat: Clear abdominal definition becomes apparent

• Below 16% body fat: Maximum definition with visible muscle separation

Important health note: Women who maintain body fat percentages below 15-16% for extended periods may experience hormonal disruptions, including menstrual irregularities and decreased bone density. Sustainable fitness should prioritize health over aesthetics.

Comparison Table: Body Fat Percentages and Ab Visibility

This table illustrates what different body fat percentages look like in terms of abdominal visibility:

Factors That Influence Ab Visibility

Several factors beyond simple body fat percentage affect abdominal muscle visibility:

Genetic Factors

• Fat distribution patterns: Genetically determined patterns dictate where your body preferentially stores fat. Some individuals naturally store less fat in the abdominal region.

• Muscle insertion points: The natural structure of your rectus abdominis, including where the muscle segments connect, varies between individuals.

• Muscle thickness: The natural thickness of your abdominal wall influences how prominently abs will display at a given body fat percentage.

Physiological Factors

• Muscle development: Larger, more developed abdominal muscles become visible at slightly higher body fat percentages.

• Skin thickness: Thinner skin allows for greater muscle definition visibility.

• Vascularity: More prominent blood vessels near the skin surface enhance definition.

Variable Factors

• Hydration status: Water retention can temporarily obscure abdominal definition.

• Digestive status: Bloating from food intake or digestive issues can temporarily mask definition.

• Lighting conditions: Directional lighting significantly enhances the visibility of muscle definition.

• Posture: Proper posture that engages the core muscles improves the appearance of abdominal definition.

Age-Related Considerations

• Hormonal changes: Decreasing testosterone and growth hormone levels with age can make achieving low body fat more challenging.

• Skin elasticity: Reduced collagen production with age affects how tightly skin conforms to underlying muscle.

How to Measure Body Fat Accurately

Tracking body fat percentage provides objective feedback on your progress toward visible abdominal muscles. Several measurement methods exist, each with varying degrees of accuracy:

Bioelectrical Impedance Analysis (BIA)

Professional-grade BIA devices like the InBody 580 or 770 use multiple frequencies to measure electrical impedance through different body segments. These devices:

• Provide comprehensive body composition analysis beyond simple body fat percentage

• Measure segmental lean mass to track abdominal muscle development

• Offer consistent, reproducible results when used under standardized conditions

• Require no technician interpretation, eliminating human error

DEXA (Dual-Energy X-ray Absorptiometry)

Considered the gold standard for body composition analysis, DEXA:

• Uses low-dose X-rays to differentiate between bone, fat, and lean tissue

• Provides regional body composition data

• Offers exceptional accuracy (±1-2% error margin)

• Requires specialized equipment and trained technicians

Skinfold Calipers

This traditional method:

• Measures subcutaneous fat at specific body sites

• Requires a skilled technician for accurate results

• Shows reasonable accuracy when performed correctly

• May be less reliable for individuals with very low or very high body fat

Navy Method

This calculation-based approach:

• Uses measurements of neck, waist, and height (plus hip for women)

• Requires only a tape measure

• Provides reasonable estimates for most individuals

• May be less accurate for athletic body types

Strategies to Lower Body Fat and Reveal Your Abs

Achieving the body fat percentage necessary for visible abs requires a comprehensive approach:

Create a Sustainable Caloric Deficit

Caloric deficit is the primary driver of fat loss:

• Calculate your Total Daily Energy Expenditure (TDEE)

• Create a moderate deficit of 300-500 calories per day

• Track food intake accurately using digital food scales and nutrition apps

• Adjust intake based on measured results rather than theoretical calculations

Optimize Protein Intake

Higher protein intake supports both fat loss and muscle preservation:

• Consume 1.6-2.2g of protein per kilogram of body weight daily

• Distribute protein intake throughout the day (20-40g per meal)

• Include complete protein sources with all essential amino acids

• Consider protein timing around workouts for optimal muscle protein synthesis

A meta-analysis published in the American Journal of Clinical Nutrition found that higher protein diets (25-30% of calories) produced greater fat loss and better preservation of lean mass compared to lower protein approaches.

Incorporate Resistance Training

Strength training preserves muscle mass during fat loss and develops the abdominal muscles:

• Perform compound exercises that engage the core (squats, deadlifts, overhead presses)

• Include direct abdominal training 2-3 times weekly

• Focus on progressive overload to stimulate muscle development

• Balance training between all abdominal regions (rectus abdominis, obliques, transverse abdominis)

Research in the Journal of Strength and Conditioning Research demonstrated that resistance training during caloric restriction preserved twice as much lean mass compared to diet alone.

Add Strategic Cardiovascular Exercise

Cardio can accelerate fat loss when appropriately implemented:

• Incorporate 2-3 weekly sessions of High-Intensity Interval Training (HIIT)

• Add 1-2 weekly sessions of moderate-intensity steady-state cardio (30-45 minutes)

• Adjust cardio volume based on recovery capacity and progress

• Consider fasted morning cardio for potential additional fat mobilization

A study in the British Journal of Sports Medicine found that HIIT produced 28.5% greater fat loss than moderate-intensity continuous training.

Manage Sleep and Stress

Often overlooked factors that significantly impact body composition:

• Prioritize 7-9 hours of quality sleep nightly

• Implement stress management techniques (meditation, nature exposure, social connection)

• Monitor recovery markers (resting heart rate, perceived exertion)

• Consider periodizing training intensity to prevent overtraining

Monitor Progress Systematically

Regular assessment provides feedback for program adjustments:

• Track body composition changes with InBody assessments every 2-4 weeks

• Take standardized progress photos under consistent lighting

• Record performance metrics in key exercises

• Adjust nutrition and training variables based on measured results

Visible Abs Require More Than Just Crunches

Visible abdominal muscles require achieving specific body fat percentage thresholds — typically 10-12% for men and 16-19% for women — though individual variation exists due to genetics, muscle development, and fat distribution patterns.

The journey to visible abs extends beyond endless crunches; it requires systematic fat loss through proper nutrition, strategic exercise, adequate recovery, and consistent monitoring. By focusing on these evidence-based approaches and tracking progress with accurate measurement tools like InBody devices, you can develop a realistic timeline and sustainable approach to achieving your aesthetic goals.

Remember that the lowest body fat percentages may not be sustainable or healthy for everyone. Finding the balance between aesthetic goals and overall well being should remain the priority in any fitness journey.

Frequently Asked Questions

Can I get abs at 15% body fat?

For men, 15% body fat typically reveals the beginning outlines of abdominal muscles, particularly in the upper region. Complete "six-pack" definition usually requires lower body fat percentages (10-12%). For women, 15% body fat would display well-defined abdominal muscles, though this percentage falls below the recommended minimum for long-term female health.

Can you see abs at 20% body fat?

For most men, abdominal muscles are not clearly visible at 20% body fat, though individuals with exceptionally developed abdominal muscles or favorable fat distribution might show slight upper abdominal definition. For women, 20% body fat may reveal some abdominal definition, particularly in the upper region, as this percentage falls within the athletic range for females.

What does 25% body fat look like?

At 25% body fat, men typically display a softer appearance with no visible abdominal definition. This percentage represents an average body composition for adult males. For women, 25% body fat is considered within the fitness range, presenting a relatively lean appearance but without distinct abdominal muscle separation. Body shape at this percentage varies significantly based on muscle mass, fat distribution patterns, and individual genetics.

There’s more to living a long, happy life than just the number of candles on your birthday cake — we also want to take into consideration the quality of those years. While the average national lifespan is increasing thanks to modern advances in technology and improved public health, it’s also important to consider how healthy and well we feel as we age and get into our golden years.

In this article, we’ll discuss the differences between healthspan vs. lifespan, plus explore some practical tips and tricks to help you not only live longer but also live better.

What Is Lifespan?

“Lifespan” refers to the number of years a person lives. Lifespan has increased in the past few decades, thanks in part to improvements in healthcare like advancing medical practices, treatments for infections and illnesses, and surgical innovations. In fact, the United Nations estimated that the average global life expectancy in 2019 was 72.6 years, a huge increase from just 45.7 years in 1950. 

Interestingly, though, the United States has actually seen decreases in life expectancy over the past few years, with some researchers attributing this to declining rates of reduction in cardiovascular mortality. 

What Is Healthspan? 

“Healthspan,” meanwhile, refers to the number of years that a person lives in relatively good health — in other words, the years that they live free from serious illness or chronic diseases. It’s important to consider healthspan along with lifespan because it can be an important indicator of how long people can live independently, move freely, and just enjoy life without having to deal with the burden of long-term medical issues.

Why healthspan matters 

Even though lifespan has increased significantly, healthspan has not increased in the same way. Some researchers have estimated a 9-year gap between the average lifespan and average healthspan, and that people will spend an estimated 1/5th of their life dealing with a serious health issue. In other words, increasing your lifespan and living for a longer number of years does not, unfortunately, necessarily mean that those extra years will be healthy. 

So if you’re looking to improve your longevity, it’s more involved than just extending the number of years you live; it’s also about improving the quality of those years. For example, an 80-year-old who can walk, cook, and live independently has a better health span than an 80-year-old with limited mobility and who is struggling with chronic conditions like diabetes and arthritis.

Boosting Your Healthspan

Fortunately, there are plenty of evidence-based strategies that you can use to improve both your healthspan and your lifespan. 

Eat healthily 

Filling your diet with healthy, nutritious whole foods is a great first step for both maximizing your lifespan and improving your quality of life. A 2023 study suggested that following healthy longevity-associated diet patterns like eating more whole grains, nuts, and fruits, and minimizing consumption of sugar and processed meat was associated with an increased life expectancy of 10.8 -10.4 years.

Not only does a good diet support your metabolic health and manage your weight, but it can also reduce inflammation, all of which are important for long-term wellness and for protecting your body against chronic conditions that can occur later in life and impact your wellness. 

Exercise regularly 

Staying active can play a huge role in improving your lifespan. Benefits range from improved muscle strength, improved metabolism, fighting inflammation, and improving cardiovascular health — all of which can help support your body against common chronic health conditions associated with aging, like cardiovascular disease, diabetes, and sarcopenia. In addition, staying strong and building muscle can help improve your mobility and independence, both of which are important for your quality of life as you age. 

Handgrip: A Surprising Indicator of Longevity

So how can you tell if you’re on the right track for healthy longevity? Besides regular doctor’s visits and health checks, handgrip strength (in other words, how hard you can squeeze something) is proving to be a surprisingly accurate predictor of longevity, strength, and overall health. 

• One study found that weaker grip strength was correlated with an increased risk of death from cardiovascular causes, as well as an increased incidence of stroke. 

• In adolescents, weaker grip strength was associated with insulin resistance and metabolic syndrome.

• Grip strength is used as part of an algorithm that helps diagnose sarcopenia, or muscle wasting, which can be a serious indicator of life quality especially in older adults. 

• Finally, a study found that poor grip strength was linked to higher mortality rates. 

 Because of this, testing your grip strength is a relatively simple, inexpensive, and accurate method for assessing your overall health. Handheld dynamometers like the InGrip can help you comfortably and accurately assess your grip strength and stay on top of your overall health as you age.

Quality Is Equally as Important as Quantity

While living a long life is the goal for many of us, it’s only half the battle. The real victory lies in making sure that you can spend those extra years feeling healthy, mobile, and fulfilled. Through smart nutrition, regular exercise, and paying attention to important health markers like grip strength, you can give yourself the best chance at a long and good life for years to come.

A strong grip isn’t just beneficial for lifting weights — it’s key to living stronger (and maybe even longer). Grip strength is the ability to hold, squeeze, or pinch objects with your hands and is an essential aspect of overall physical function. It plays a role in nearly every daily task — from carrying groceries to maintaining balance and stability. Below, we'll explore why grip strength matters and how you can improve it, including specific exercises you can do at the gym and at home.

Why Grip Strength Matters

Grip strength is more than just the ability to hold objects; it can be an indicator of your overall health. First, let’s go over the types of grip strength, the muscles involved, and the impacts on daily life

Types of Grip Strength

• Crush Grip: closing the hand around an object (think: squeezing a stress ball)

• Support Grip: holding an object for an extended period, like moving heavy boxes

• Pinch Grip: holding an object like a key or coin between the thumb and fingers​

Muscles Involved in Gripping

• Forearm Flexors: Located on the inner side of the forearm, these muscles help bend the wrist and fingers, which is essential for crush and pinch grips.​

• Forearm Extensors: Found on the outer side of the forearm, these muscles enable the straightening of the wrist and fingers, helping open the hand during support grips.​

• Thenar Muscles: Located at the base of the thumb, these muscles are key for movements like pinching and gripping with precision.

Benefits of a Strong Grip

• Marker of Longevity: Grip strength has been increasingly associated with longevity, especially among older adults. A study in Clinical Interventions in Aging found that grip strength correlates with various health factors, including bone mineral density, cognitive function, and quality of life. Similarly, research in Scientific Reports found that grip strength is inversely related to all-cause mortality. 

• Enhanced Activities of Daily Living: A strong grip helps with lots of daily tasks, such as carrying groceries, opening jars, lifting heavy bags, holding onto a bike handlebar, or even typing comfortably on a keyboard.

• Supports Weightlifting: A powerful grip makes strength-training exercises like deadlifts and pull-ups easier by giving you better control over the weights. Plus, working on your grip strength helps prevent injuries by ensuring your hands, wrists, and forearms are all working together and staying balanced.

Work on Forearm Strength, Too

The forearms play a crucial role in grip strength, so don’t forget to train them directly. Exercises like wrist curls, reverse curls, and farmer’s walks will help build the forearm muscles responsible for holding and gripping. Strong forearms give your grip a solid foundation, making it easier to handle heavier weights and maintain control.

Grip Strength Exercises

1. Farmer’s Walk

1. Grab a pair of heavy dumbbells or kettlebells, hold them in each hand, and stand tall with your chest up and shoulders back. 

2. Walk a set distance or for a specific time while maintaining a firm grip on the weights. Focus on walking steadily and keeping your posture upright.

2. Dead Hang

1. Grab a pull-up bar with both hands (palms facing away from you) and let your body hang down. 

2. Keep your arms slightly bent, your shoulders engaged, and hold on as long as you can.

3. Wrist Curl

1. Sit on a bench and hold a barbell or dumbbells with your palms facing up. 

2. Rest your forearms on your thighs with your wrists hanging off the edge. 

3. Slowly curl your wrists upward and then lower the weight back down. 

4. Repeat for several sets. 

 Tip: For reverse wrist curls, switch your palms to face down to target the opposite muscles in your forearms.

4. Squeezing a Tennis Ball or Grip Trainer

1. Grab a tennis ball or a hand grip trainer and squeeze it as hard as you can for a set amount of time. 

2. Rest for a few seconds and repeat. 

 Tip: You can do this exercise multiple times a day to improve both your grip strength and endurance. It’s also a great exercise for improving finger strength and coordination.

5. Plate Pinch

1. Take a weight plate (start with lighter ones) in each hand and pinch them together using just your thumb and fingers. 

2. Hold them for as long as you can, keeping your body upright.

How to Measure Grip Strength

The easiest and most accurate way to measure grip strength is with a handheld dynamometer. Our InGrip Handheld Dynamometer is a compact, easy-to-use device that measures your grip strength with precision. It uses a load cell sensor to resist wear and provide reliable readings time after time, and its adjustable roller accommodates different hand sizes to ensure a comfortable fit. Whether you’re a fitness professional, physical therapist, or just someone looking to track your progress, the InGrip provides a precise, accurate, and easy way to measure your grip strength.

Frequently Asked Questions

At what age does grip strength peak?

Grip strength typically peaks in the late 20s to early 30s and gradually declines with age. However, maintaining grip strength through regular exercise can help slow down this decline.

What causes poor grip strength?

Poor grip strength can be caused by factors like muscle weakness, nerve damage, joint issues (e.g., arthritis), or lack of exercise. Aging and health conditions, like diabetes, can also contribute to diminished grip strength.

How long does it take for grip strength to improve?

The time it takes to see improvements in grip strength varies depending on factors like consistency and intensity of training, but noticeable gains can typically be seen within four to six weeks of regular practice.

If there’s one thing that’s true nowadays, it’s that we’re all way too stressed out. From looming deadlines to heavy responsibilities, many people are feeling the pressure — and as we are continuously discovering, all that stress is not great for our mental or physical health.

Is there a chance that taking the right herbs and supplements can help?

Adaptogens are a group of natural herbs used for centuries in traditional medicinal practices. Ancient though they may be, they’re now experiencing a new wave of popularity thanks to today’s high-stress culture. Let’s talk about what adaptogens are, how they’re used, and some of the options you might consider adding to your routine to alleviate your body and mind from modern-day pressures.

What Are Adaptogens? 

Adaptogens are natural plants and herbs used in ancient Chinese and Ayurvedic medicinal practices for centuries. These herbs, which include popular options like ginseng and Rhodiola rosea, were prized for their ability to help the body resist typical life stressors and provide nonspecific health benefits. 

While these plants have been in use for a long time, the term “adaptogen” was first coined in 1940 by a scientist named N. Lazarev.  It refers to a group of herbs thought to help your body adapt to external stimuli and stressors, ultimately minimizing the damage that they can cause to the body.

How Adaptogens Are Thought to Work 

Adaptogens are thought to help regulate your body’s response to stress by supporting the adrenal system, a group of glands above your kidneys that play key roles in your body’s stress response. When you’re faced with a stressful situation, these glands secrete hormones like cortisol, which allow your body to respond appropriately to the situation. 

This reaction is essential to survival: for example, the hormone cortisol can free up energy stored in your cells for quick use, allowing you to carry out your “fight or flight” reaction if you’re faced with immediate danger. Unfortunately, this reaction can backfire when someone is facing constant, chronic stress. Some researchers believe that your body can become overworked and overstimulated due to excess chronic or intense stress. The theory is that this can then lead to “adrenal fatigue,” a condition linked to issues like low blood sugar, suppressed immune responses, and inflammation.

This is where adaptogenic herbs come into play. Adaptogens are thought to increase the effectiveness of your adrenal gland secretion, which helps balance hormones and minimize overproduction. Ultimately, the idea is that adaptogens can help maintain homeostasis, or balance, in your body by preventing excess hormone production, supporting your body through stressful periods without allowing you to “burn out.”

Do Adaptogens Really Work? 

There is growing evidence that supports the idea that adaptogens can be effective in helping you combat the negative effects stress has on your physical and mental health. For example, clinical studies have found that the use of Schisandra chinensis and Eleutherococcus senticosus helped enhance endurance and mental performance in patients struggling with weakness and mild fatigue. 

In addition to supporting the body against these symptoms of stress, there’s even some evidence to suggest that some adaptogens can help with other health issues. For example, some researchers hypothesize that certain adaptogens have anti-inflammatory properties that may be able to fight neuroinflammation, a key factor in disorders like neurodegenerative diseases, depression, and anxiety. However, more research is needed to fully understand how adaptogens can be used in this application. 

That being said, research on the applications of adaptogens is still in its early phases. While these herbs have shown promise in helping support the body in various ways, many adaptogens have not been studied well enough to understand specifics like effective doses and long-term side effects. 

The bottom line: there is certainly research (and centuries of traditional experience) that show that the use of adaptogens is pretty promising for giving our bodies support against stress. However, there is still more research needed to establish their clinical efficacy.

Popular Adaptogens With Scientific Backing 

Ashwagandha 

Ashwagandha has been used in traditional Ayurvedic and Unani medicinal practices in India and is now gaining popularity worldwide. Many studies have found that ashwagandha was linked with improved self-reported levels of stress, and some limited studies have also suggested that ashwagandha usage may help improve sleep. 

Ginseng

Panax ginseng is an extremely popular adaptogen used historically in Eastern Asian medicine. Like other adaptogens, ginseng is thought to help your body modulate your hormonal response to stress, maintain homeostasis, and reduce stress-associated issues. In addition, many studies have also shown that ginseng may modulate the immune system and may even have antibacterial and antiviral properties that can support general immune health.

Rhodiola rosea

Rhodiola rosea is another popular adaptogen. In addition to its potential stress-modulating benefits, there’s even some evidence that Rhodiola rosea can help with your athletic endeavors! Human studies have suggested that Rhodiola rosea supplementation is associated with improved endurance and performance in athletes.

How to Incorporate Adaptogens Into Your Routine 

• Always talk to your doctor first. While many adaptogens are generally considered safe for most people, some may still have side effects or can interact with medications. There also isn’t a ton of research on the long-term use of some adaptogens, so it’s best to speak with your primary care provider before adding these herbs to your supplement regimen. 

• Read labels. Adaptogens are available in a variety of forms, like supplements, teas, and drinks. Because there aren’t any established dosing instructions for most, it’s important to pay attention to the dosages, frequency, and timing suggested by manufacturers. 

• Use it as part of a balanced stress management practice. While adaptogenic herbs may help support your stress response, relying on them alone may not be enough. For best results, combine with other wellness practices that can help with stress, like regular exercise, adequate sleep, and stress management techniques.

Adaptogens May Be the Missing Piece of Your Wellness Plan

Adaptogens are more than just the latest wellness trend. Modern research is now beginning to confirm what traditional medicinal practices have suggested for centuries: there may be plenty of real, quantifiable benefits that can come from taking these herbs, from helping your body manage stress to boosting your immune system. 

However, this research is still formative, so it’s crucial to talk to a healthcare provider before adding these herbs to your routine. If used correctly and safely, adaptogens may be an immune-boosting component for your self-care plan.

Imagine a personal trainer who never takes a day off, adapts to your every move, and knows exactly what you need to crush your fitness goals. Technology touches every part of our lives, so it’s no surprise that AI is stepping into the gym to transform how we work out. 

And that’s a good thing! Based on physical activity data during the COVID-19 pandemic, research in Translational Behavioral Medicine concluded that using workout apps can help lessen the decline in physical activity among American adults, potentially reducing the health risks associated with being sedentary.

From virtual personal trainers to smart workout apps, AI is revolutionizing fitness — making workouts more personalized, efficient, and fun than ever before. Here are some of the best workouts and apps powered by AI leading the way into the future of fitness.

What Are AI Workouts?

AI workouts use artificial intelligence to create fitness routines tailored to each person's goals, fitness level, and preferences. By taking into account factors like fitness level, available equipment, workout duration, and preferred exercise type(s), AI-powered apps or platforms design custom workout plans that adapt as you progress. This means that as you improve, your workouts become more challenging and can shift with your evolving goals, whether you’re aiming for weight loss, muscle gain, or overall health.

Best AI Workouts

Whether you're looking for a virtual fitness coach or an advanced home gym system, these AI-driven workout platforms bring personalized training to the next level, adapting to your unique goals and progress.

ChatGPT

While not your typical fitness app, ChatGPT brings a whole new level of personalization to your workout routine. With its ability to engage in dynamic conversations, ChatGPT offers real-time support, whether you’re looking for workout suggestions, progress feedback, or guidance on technique.

To get started, share your fitness goals (e.g., weight loss, strength building, or endurance), preferred workout types (e.g., cardio, strength training, or yoga), and available equipment (e.g., dumbbells, resistance bands, or no equipment). You can also mention any preferences for workout duration, frequency, and intensity.

It’s important to note, however, that ChatGPT shouldn’t be considered a replacement for healthcare and fitness professionals, as pointed out by an article from Biology of Sport that was co-authored by 33 researchers. This is particularly important for people with any physical or cognitive limitations or injuries they need to account for.

Tonal

Tonal isn’t just any home gym — it’s a smart, AI-powered system that combines digital weights with personalized coaching for optimal strength training. Its digital weights use electromagnetic resistance on a pulley system (like a gym cable machine or Bowflex home gym) to adjust the load during your workout.

Using advanced machine learning, Tonal assesses your performance during each session, provides form feedback, and suggests targeted exercises to help you strengthen specific muscle groups as well as tracks your overall progress across weeks and months (or years!).

Tempo

If you prefer a more traditional home gym setup with free weights, Tempo offers high-quality, instructor-led workouts using dumbbells and barbells, as well as body-weight sessions. It uses 3D camera technology to track your movements and offers real-time feedback on your form (e.g. “Keep your knees pointing forward,” or, “Draw your elbows into your sides”). 

As you progress, Tempo’s AI learns from your performance, adjusting the suggested amount of weight to lift or reps to perform to fit your goals — whether you’re building strength or boosting cardio.

Best AI Workout Apps

While platforms like Tonal and Tempo offer powerful workout experiences, they’re also expensive and take up quite a bit of space. But AI workout apps bring personalized fitness directly to your phone, offering flexibility and accessibility for every workout.

Freeletics

Whether you’re using bodyweight or equipment-based workouts, Freeletics uses AI to create a personalized Training Journey. You’ll provide your Coach with insights about who you are and what you’re aiming for. And from there, you can integrate your workouts into your schedule, choosing when, where, and how you want to train. 

Whether you’re working out indoors or outdoors, with equipment or just your body weight, for 15 minutes or an hour, Freeletics offers flexibility to fit your lifestyle. Each session — from warmup to cooldown — is customized to align with your goals, and as you progress, you can give feedback to your Coach, ensuring your workouts evolve with you.

Aaptiv

If you love the sound of a personal coach in your ear, Aaptiv is here to deliver. This audio-guided workout app uses AI to personalize every session, offering everything from running to strength training. 

To start, you’ll select your objective(s), such as running, strength training, or flexibility. The app then suggests some of its thousands of classes, each led by certified trainers. Whether you’re on the treadmill, lifting weights, or doing yoga, Aaptiv’s dynamic audio sessions provide clear instructions and motivation to ensure you get the most out of every sweat session.

Fitness AI

Fitness AI is all about strength training, providing workouts tailored to your experience and goals. Upon signing up, you’ll input your fitness level, preferences, and the equipment you have access to, allowing the AI to create a customized training plan just for you. 

The app tracks your sets, reps, and rest times, providing detailed insights to help you optimize your performance. Whether you’re at home or in the gym, Fitness AI helps you push your limits with workouts that are designed to match your capabilities and goals, offering both progressive overload and recovery recommendations for optimal muscle growth.

Fitbod

Think of Fitbod as your AI trainer. It generates workouts and plans that make you feel like you have a personal trainer in your pocket. Whether you’re working with free weights or machines, Fitbod creates personalized routines based on your fitness level, available equipment, and recovery needs. The app tracks your progress, adjusts for muscle fatigue, and ensures variety in your workouts, helping you avoid plateaus and build muscle while keeping things fresh and challenging.

8fit

Looking for a fitness app that combines workouts with nutrition? 8fit does just that, offering personalized plans that include both exercise and meal planning. 

The app offers a wide variety of workouts to match your fitness goals, from high-intensity interval training (HIIT) and strength training to yoga and flexibility exercises. Whether you’re using dumbbells, resistance bands, or just your body weight, each workout is tailored to your level and preferences.

8fit offers a variety of healthy, easy-to-make recipes designed to complement your fitness goals and dietary preferences. Their recipe collection includes nutrient-dense meals that fuel your workouts and ensure you’re getting the right macronutrients without compromising on flavor or convenience.

Planfit

Planfit offers customized workout routines powered by AI that adjust to your individual goals and fitness level. The app’s AI evaluates your input and gradually increases the difficulty, variety, and intensity of your workouts. 

The app also provides real-time feedback and progress updates, making it easy to see how you’re improving. But Planfit doesn’t just track progress — it also provides feedback and motivation, helping you stay on track and continually improve as you work toward your fitness goals.

Pros and Cons of AI Workouts

Pros

• Personalized: AI workouts are tailored to your goals, fitness level, and preferences. As you advance, the algorithms adapt and modify your workouts, introducing new exercises, adjusting intensity, and incorporating variations to take the guesswork out of working.

• Convenient: No need to book appointments with a trainer or schedule gym visits — your workout is always ready when you are. As the aforementioned Biology of Sport article points out, this gives more widespread access to people who can’t afford a personal trainer or gym membership. 

• Easy to Track: Many AI platforms allow you to track your progress, offering real-time feedback on your performance. And over time, you can see improvements in strength, endurance, and body composition.

• Variety: AI workouts can introduce a wide range of exercises and routines to keep things fresh. Whether it’s strength training, HIIT, or yoga, the variety keeps workouts interesting and challenging, preventing boredom and plateaus.

• Motivation: Whether it’s a congratulatory message for completing a workout, encouragement to push yourself, or a reminder to not skip your workout, AI can provide real-time feedback, helping you stay motivated.

Cons

• Lack of Human Interaction: Without personalized guidance from a trainer or the ability to address specific concerns in real time, you may miss out on certain nuances that a human coach can offer. 

• Inconsistent Quality: Not all AI workout programs are created equally. Some apps may lack the depth of knowledge or offer generic routines, which could lead to subpar results or less effective workouts, especially for beginners, those with specific fitness goals, or people with disabilities or injuries.

• Potential for Error or Injury: While AI can provide feedback, it may not always catch form mistakes or recommend adjustments based on real-time bodily feedback. This could lead to improper form or overexertion, increasing the risk of injury, especially for high-intensity or heavy-strength workouts.

Whether you’re trying to save some money on monthly gym memberships, are tired of carving out time in your schedule for the daily commute, or simply want to work out from the comfort of your own home, building a home gym is a great option. Creating your own gym lets you design a fitness area that perfectly addresses all of your health and fitness goals, plus it’s easier than ever to get a good workout when all of your equipment is in your own home!

But as convenient as home gyms are, setting one up for success requires some careful planning and a few strategic decisions. Here’s how to make your home gym work for you, so you can crush your goals just as hard (or even harder!) than you would at a traditional gym.

Design Your Gym to Align With Your Goals 

The first step you’ll need to take when setting up your home gym is making sure that the equipment you invest in is properly paired with your fitness goals. While traditional gyms have a mixture of many different kinds of equipment to assist in a variety of goals, you’ll need to make some careful decisions to guide your own home gym’s design. 

For example, if you’d like to build muscle, you’ll want to focus on obtaining resistance training equipment. Muscle growth (also called “muscle hypertrophy”) happens when you introduce a combination of resistance training and adequate protein intake. Under both of these conditions, your muscles are challenged during your workouts and can then grow with the right nutrition. As a result, someone who is focusing on muscle growth should invest in strength training equipment like weights, bands, and/or weight machines. 

It’s important to note that, because you’ll likely be working with more limited equipment than a regular gym, you’ll want to find ways to strategize your training methods and equipment over the long run. For example, studies have found that incorporating different kinds of training like super-sets, drop sets, and fast, controlled eccentric contractions can be a time-efficient method for growing muscle and breaking through training plateaus. Think about investing in pieces that you can use throughout your training progression. 

Meanwhile, if you’re trying to lose body fat, you’ll also want to incorporate cardio training to burn calories. Traditional cardio is always a good choice: for example, some great traditional workouts you can incorporate into your home gym include running on a treadmill or getting a cycling machine.

However, if you’re looking for more creative ways to burn calories that will also require less equipment, HIIT (high-intensity interval training) is another good option. Not only may HIIT require less equipment, but studies have also found that HIIT can result in similar benefits as moderate-intensity continuous training exercises in areas like body composition and cardiovascular fitness — and may be more time-efficient and fun to boot.

Finally, if you’re aiming for body recomposition (in other words, targeting both muscle AND fat loss), find ways to incorporate both resistance training and cardio into your home gym. Consider investing in multipurpose equipment that can be used in multiple workouts like kettlebells, punching bags, or rowing machines.  

Start With the Basics

If you’re brand new to working out, it might feel overwhelming to invest in a ton of equipment right away. The good news is that you can start with a few key pieces that are versatile and cost-effective, and then work your way up as you get stronger. 

“Progressive overload” is a concept in resistance training in which you increase the load you’re lifting as you gain strength, which allows you to continuously progress toward your fitness goals even as you grow stronger. So if you’re a beginner, start off with some challenging but manageable weights to get started. Then, as you become more experienced, you can invest in heavier equipment. One study even found that you can increase “load” simply by increasing the number of repetitions you do, which may mean you can use the same initial equipment even as you build strength! 

A few key pieces to add to your home gym include items like resistance bands, yoga mats, and either free weights or a weight machine to get you going (and if you’re debating on what kind of weights to get, one review suggests that improvements in strength were similar in subjects that were trained with free weights as subjects trained with weight machines, so choose what makes you the most comfortable and which makes the most sense for your home gym). Once you become accustomed to your equipment and build strength, you can then add on to your home gym equipment or get creative with new workout routines to continuously challenge yourself throughout your fitness journey.

Create a Motivating, Inspiring Environment

One major advantage to building your own home gym is that you can set the exact environment that you need to work your hardest. Having the freedom to curate the vibes in your home gym can go a long way in keeping you motivated and inspired even during your toughest workouts. 

One great place to start: play good music that you love! Several studies have indicated that listening to music may play roles in improving motivation, fighting fatigue, boosting mood, and even improving overall performance during your workout. Unlike traditional gyms, which often play their own playlist choices in the background, you can set the tone in your home gym by choosing music that keeps you energized and engaged throughout your workout.

• Decorating with motivational signs and posters that inspire you to push harder during your workout

• Introducing plenty of natural sunlight to boost the mood 

• Adding mirrors, both to watch your form and make the space feel bigger and brighter

Find Ways to Stay Accountable

While convenience is one of the biggest perks of working out in your home gym, finding ways to stay accountable is one of the biggest barriers. Without the external structure that comes with a traditional gym environment, it can be hard to stay consistent. What’s more, the comfort of being at home can also make it easier to get distracted or skip workouts altogether. 

So to keep on track, you’ll likely benefit from finding other ways to stay accountable. Consider recruiting someone in your home to push you to get your workouts in, working with a virtual personal trainer, joining an online class, or even creating a reward system that keeps you motivated.  

Not only will these external motivators encourage you to complete your home workouts, but they may also mean better results. A 2022 study evaluated different virtual training programs and found that, while all programs were effective in the short run, a program where the participants were supervised via livestreaming was more effective at improving cardiovascular factors like heart rate. Another small study found that virtual personal training led to similar short-term improvements in body composition as traditional in-person strength training. 

Work It Into Your Daily Schedule

Similarly, the convenience and comfort of working out at home can also sometimes blur the lines between fitness and your other responsibilities. While it is technically much more convenient to work out at home, traditional gyms offer a dedicated space and require scheduled trips, creating a structured routine that’s much harder to ignore. So in addition to staying motivated and accountable, you’ll also need to make sure that you are treating your home gym sessions with the same level of commitment as you would a membership at a traditional gym.  

Start by deciding which time of day makes the most sense for your workouts. There’s some evidence that doing your workouts early in the morning can lead to a more consistent overall routine, but it can also be during your lunch break, after clocking out at work, or late at night before bed. The most important thing here is to ensure that it fits seamlessly into your schedule and aligns with your energy levels.  

Once you’ve decided what works best for you, block off that time in your schedule and treat it like a non-negotiable part of your daily routine, just like it would be if you were paying for a gym membership and making the trek out there every day. Integrating this workout into your schedule doesn’t just help you stay consistent — it also eliminates the mental struggle of deciding whether or not to work out in the first place. By dedicating this section of time to your workouts, you’ll eventually form a habit that becomes second nature. 

Maximize Your Fitness Routine Your Way

Setting up your home gym for success doesn’t have to involve a massive investment or a large space, but it does require strategy, consistency, and some motivation. By aligning your gym with your fitness goals, using versatile equipment, and finding ways to stay accountable, you can create a personal fitness sanctuary that helps you achieve your goals and keeps you fit, strong, and healthy for the foreseeable future.

You’re working out and eating well, but still, you’re plagued with some doubts: Am I actually working out hard enough? How much progress am I really making that I’m not seeing on a day-to-day basis? Are there things that I’m missing that are holding me back? 

Enter — a wearable health device. Today’s technology allows you to track real-time data and get valuable insights into your fitness level and your overall health, all in one convenient package.

Here’s how a wearable fitness tracker like the InBody BAND 3 can help you make the most out of your healthy daily routines.

Why You Need a Health Wearable

A health wearable is a game-changer for anyone serious about improving their fitness. Health wearables and fitness trackers like the BAND 3 provide actionable data that can give you an accurate big picture of how your current fitness regimen contributes to your goals over time.  

One of the biggest reasons to add a wearable fitness device to your workout routine is to help with accountability and motivation, both of which are crucial for helping you reach your long-term goals. 

Whether you’re interested in tracking the steps you take, the calories you burn, or the number of active minutes you squeeze into your day, seeing your progress in real time can keep you motivated and on track.

 In fact, several studies have suggested that wearable activity trackers can improve body composition, physical activity levels, and overall fitness in a diverse variety of participants. 

These devices aren’t just for weight loss or building muscle, either. The same data can provide crucial insights for virtually anyone looking to improve their health and live a longer, healthier life. Similar improvements in fitness and activity levels have been seen in hospitalized patients, who generally were less sedentary and had more improved physical function when given a wearable activity tracker.

How the InBody BAND 3 Can Optimize Your Fitness Inside Out

Keep an eye on your body composition 

Body weight tends to be a major focus for people interested in improving their health and reaching fitness goals. However, tracking your weight alone isn’t enough to get a big picture of your overall fitness — and in fact, focusing solely on your weight is blocking out some key metrics that hold clues to your overall progress. 

Your body weight is made up of several components including your lean muscle mass, your body fat, and your body water. Each of these factors contributes differently to your overall physique. Tracking solely your body weight can hide changes in muscle mass and fat which can have long-term consequences. 

For example, some people may have a healthy body weight while still having a high body fat-to-muscle ratio, which isn’t optimal for overall fitness. Conversely, some athletes might technically classify as overweight or obese based solely on their body weight but have much of that extra weight due to healthy muscle mass. 

As a result, focusing on improving your body composition is a better goal than focusing solely on losing weight. It gives you a better idea of how much muscle you have, a crucial factor both for fitness and a healthy body. It also emphasizes a healthier, fitness-focused mentality around your action plan. 

With the BAND 3, you can get accurate snapshots of your current body composition metrics with data from pro unit tests from wherever you are, without having to visit a specialist or invest in a full BIA scale. Follow changes in your body composition to make sure you’re on track, or make targeted changes to your diet and exercise routine if not.

Get reliable data on how your routine contributes to your progress

When it comes to making progress and hitting hard goals, estimating usually isn’t enough.

Calories are a good example of this. Knowing how many calories you’re consuming versus how many calories you’re burning is crucial for weight loss, but guessing often doesn’t yield accurate results. 

For example, a 2016 study found that adults of various sizes and activity levels incorrectly estimated the number of calories they burned during a vigorous treadmill exercise, with overweight participants who weren’t attempting weight loss overestimating the most. 

Another small study found that adults at a healthy weight overestimated their calorie burn by an average of 3-4 times the actual burn. These miscalculations and inaccuracies can often lead to overeating after a workout (because you think you’re burning more), and/or frustration with seemingly slow progress.  

The BAND 3 not only lets you accurately monitor your calorie burn throughout the day, but it also shows you how vigorous your training is by measuring your heart rate to tailor your workouts for your specific fitness goals. It even has an EZ Training Mode to help you keep track of your reps during weight training, empowering your training sessions with real-time data.

Monitor those often-overlooked factors that make or break your training 

Finally, getting healthy isn’t just about eating right and working hard. It’s also about the other factors that you might not always think about, like getting a good night’s sleep and finding ways to manage stress. 

Several studies have suggested links that inadequate or poor-quality sleep may be related to a variety of serious long-term health issues like cardiovascular disease, metabolic issues, diabetes, and weight gain/obesity. 

Similarly, high levels of chronic stress are also thought to have negative health consequences down the line. Chronic stress can impact your hormones, which may lead to issues with metabolism, impact your gut microflora, contribute to inflammation, and even lead to “burnout.” 

With Stress and Sleep tracking features, the BAND 3 keeps you in the loop on issues that you might not even be consciously tracking. By understanding these often-overlooked factors, you can make even more meaningful lifestyle changes to support a holistic fitness journey.

Take Charge Of Your Fitness Tracking With a Health Wearable

You don’t have to do fitness on your own. With actionable data provided by a health wearable like the BAND 3, you can optimize your plans, avoid common pitfalls, and feel more empowered to reach your goals.