Category: Fitness

It’s a question I ask myself all the time – am I a real runner? Because in a world of Strava statistics and running influencers (let’s call them ‘runfluencers’) it’s almost impossible not to compare yourself. And that leaves you feeling like you’re nowhere near hitting the criteria of what it is to be a runner.

I’ve been running for 9 years now. And in that time I’ve gone from being a complete running novice to doing 5k’s, 10k’s, half marathons, and last year saw me complete a multi-day ultra marathon event. I now regularly run 3 times a week and am a qualified run leader for my local running group.

And yet despite all of that, all those achievements, I still regularly ask myself am I a real runner!

I know I’m not alone in feeling like this. It’s a question that many people, often women, get hung up on and that’s why I want to look into the mindset of running in a little more detail. On top of that, I’m going to share how I squash those negative thought patterns and the things I do to feel more like a runner.

What It Means To Be A Runner

Right, let’s break this down, make it super clear. If you run, you’re a runner. Right? In the most basic of terms that is what defines a runner – someone who runs.

The problem is it’s not that simple.

We’re very quick to compare ourselves to others and set parameters around what we think a runner should be. It could be running a certain distance, a particular speed, or perhaps even based on expectations of how a ‘real’ runner should look.

And if we don’t fit within the stereotypical image of a runner being lithe, light framed, and gazelle-like that we see on social media, well it’s no surprise we’re questioning am I a real runner!?!

I do not fit into this stereotype. I’m not fast, my body shape doesn’t look like it should run, I have a very strange running gait, and I still have to force myself out on a run. And yet, here I am. A runner. Someone who runs.

Here are some of the things I do to stop the negative chatter and that has kept me consistently running over the past 9 years:

Dress The Part

Even when you feel like an absolute imposter, if you dress like a runner, you’ll feel like a runner. And for me, it’s the lycra leggings and a women’s hoodie with a slogan that creates that mindset shift.

In my role as an adidas blogger, I get the chance to choose whatever I like from their website and then write about it. Not a bad gig, eh? And when I was putting together my latest adidas haul I found something that immediately caught my eye.

This gender neutral runners hoodie is everything I ever want from a hoodie. It’s comfy, it’s cosy, and most important of all… it’s got a zip up pocket (not gonna lie, if you get excited about pockets with zips, you are 100% a runner!). But the thing that grabbed my attention, was the slogan printed on the back – ‘Every Pace Has A Place’.

And that right there sums it up perfectly. It doesn’t matter how slow you are, whether you need to stop every now and again and walk for a bit, or even whether you’re super speedy. Each and every one of you who are out there pounding the pavements in your road shoes or hitting the trails in your waterproof trainers, you’re all runners. And don’t let anyone (including yourself!) tell you anything different.

If I’m feeling ‘meh’ about my runs, putting on something that makes me feel good, like this hoodie for instance, is sometimes all I need to get that spring back in my step and get me heading out the door. And that’s what it’s all about really. Small actions to make you feel good about yourself.

Change The Narrative

If you’re questioning am I a real runner, it likely means you’re in need of a mindset shift. And it’s up to you to change the narrative if you want to create a healthy relationship with running.

Whilst there’s no doubt we’re influenced by what we see online, a lot of what we tell ourselves can run much deeper than that. A really useful phrase that I like to repeat to myself when I get in this negative headspace is ‘my thoughts are not facts’. This helps to ground me and rationalise the thoughts that can creep in uninvited.

Here are some other changes you can make to help you reframe your thoughts:

• Change – ‘I finished in last place’
• To – ‘I finished strong’

• Change – ‘People might laugh at me’
• To – ‘People are in awe of me’

• Change – ‘If I need to stop and walk, I must be doing it wrong.”
• To – ‘I am listening to my body and doing what it needs’

• Change – ‘I’m too slow’
• To – ‘Every pace has a place’

It’s all about having that positive mental attitude. Believing in yourself. Getting out there and doing it. And knowing that whatever you do, that’s always going to be enough.

Stop Comparing

I often find myself caught up in a comparison spiral. Where I not only compare myself to what others are doing, but also look back to the achievements of ‘past’ me. I know it’s not healthy and yet still I can’t seem to stop myself. When this happens I know there’s only one thing for it. I stop recording my runs and come off all tracking apps. This means I’m no longer able to compare myself against what pace and distance others are doing because I can’t see their runs. But more importantly, it means I also can’t look back and compare myself against my own runs.

Because the thing is every run is unique. How you feel and run one day is never going to be the same as when you do it another day. And it’s certainly never going to be the same as someone else running that run. We need to move away from statistics, stop obsessing over the numbers and instead celebrate each and every run we do.

There are so many factors that can effect how we run – not enough sleep, not eaten as well, not drunk enough water, time of the month, it’s raining, it’s too hot – the list is endless. What matters more than anything else is that you get out and you enjoy yourself. Sure, you might not necessarily enjoy it the whole way round (hills are never going to be easy) but if you finish that run with a smile on your face and feeling like you can take on the world, that’s a win.

Ditch The Guilt

If you don’t feel like running one day, it’s simple… don’t go. There’s no set rule about when and how often you should run. Not unless you’re training for something and then you should deffo stick to the training plan! But otherwise you should 100% be listening to what your body is telling you.

Tune into how you feel physically, mentally, and emotionally when you run. These are the best markers of your progress, not the stats. I treat running as a chance to create some headspace. A time to reconnect with myself, to process thoughts and deal with any stuck or tricky emotions. Sometimes I cry on a run, sometimes I come up with my most creative ideas, sometimes I’m in full on angry mode (those are often my fastest ones!). But no matter what’s going on I always finish my run feeling better and my head clearer.

Rest days are just as important as run days and should always be factored in to training plans. Taking a rest doesn’t mean you’ve failed, if anything it marks you out as stronger. And likewise if you need to walk during your run, that’s fine. Most ultra runners, walk the hills and run the flats, so you’re in very good company if you need to walk every now and again. All movement counts.

Final Thoughts

Moral of the story, if you run, you’re a runner. No one gets to set the rules about what makes a ‘real’ runner. As the adidas hoodie states – ‘every pace has a place’ and you are just as deserving of having the title of runner as someone who can run a sub30 5K!

So, if you ever find yourself asking am I a real runner, I want you to reread this blog post and remind yourself that you don’t need to compare yourself to others, you just need to believe in yourself a bit more, put those trainers on, and get out there and run.

*in collaboration with adidas

Do you ever wonder if you’re a real runner? What helps you stay motivated?

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Author Bio

Becky Stafferton is a full time content creator, web publisher, and blog coach. She continually strives to promote a realistic, sustainable and positive image of how to lead a healthy life. When she’s not writing or reading her teenage diary she can be found running through muddy puddles, hiking through forest, making lists of lists, having a good old moan, renovating her brand new house in the country, and squatting like her life depends on it. She is also the owner of BlogWell, a blog coaching company that teaches small business owners how to use blogging to market their businesses.

If you are on a weight loss journey, chances are you have second-guessed every bite. That innocent-looking 20g chip packet? It probably felt harmless. But in reality, these tiny indulgences often derail your progress more than full meals do. The need to munch between meals is real, especially when you are on a calorie deficit or exercising more. Hunger hits harder, energy dips more often, and cravings become louder.

Now, with the snack aisle exploding with “low-fat,” “guilt-free,” and “high-protein” labels, choosing the best snack for weight loss can feel like navigating a maze. And that is where most mistakes happen. Because not all that is marketed as healthy actually supports your goals. From hidden sugars to deceptive serving sizes, poor snack choices can spike your calorie intake and throw off your fat-burning rhythm.

In this article, we unpack the fundamental role of snacks in weight loss. From understanding calorie science to picking the best snacks for a low-calorie diet, we guide you through it logically, scientifically, and with real snack options that work. And yes, we will help you identify which snacks are genuinely aligned with fat loss, and which ones only pretend to be.

The Science of Weight Loss: What Really Works

Weight loss is not about starvation; it is about creating a sustainable calorie deficit. That means your energy expenditure must exceed your energy intake. Every calorie you consume needs to have a purpose. It should either fuel your workouts, sustain your body functions, or keep you full enough to avoid overeating.

But here is the challenge: when you eat less, you often feel less satisfied. Hunger and low energy creep in, leading to binge-eating later or giving up altogether. That is where good snacks for fat loss come in. They bridge the gap between meals, maintain your blood sugar levels, and help prevent impulsive choices like sugary drinks or ultra-processed food.

According to a 2020 meta-analysis, meal frequency and quality play a bigger role than just calorie count. Having 1–2 nutrient-dense snacks per day can help regulate appetite, reduce hunger-driven overeating at meals, and improve metabolic health.

The Role of Snacking in Weight Loss

Snacking often gets a bad reputation in weight loss discussions, but it is not the act of snacking itself that is the problem. The real problem lies with what, why, and how we snack that matters. Healthy snacking can play a key role in bridging nutritional gaps, regulating hunger, and even preventing overeating at main meals. When done strategically, it helps sustain energy levels, improve portion control, and contribute to better dietary choices throughout the day.

Healthy snacking can:

• Prevent extreme hunger between meals, which often leads to binge eating. By keeping blood sugar levels steady, it reduces the likelihood of overeating at the next meal.
• Support better portion control at lunch or dinner because you’re not arriving at the meal starving.
• Stabilize blood sugar to avoid energy crashes, which can trigger cravings for sugary foods.
• Improve overall nutrient intake, especially fiber, protein, and healthy fats that are often missing from larger meals.

Unhealthy snacking, on the other hand, can:

• Snacks consumed out of habit, boredom, or stress rather than actual hunger can lead to higher overall calorie intake.
• Disrupt hunger cues, making it harder to recognize when you’re genuinely full or hungry.
• Increase preference for high-sugar, high-fat foods due to constant exposure to hyper-palatable snack options.
• This results in gradual weight gain and poor diet quality over time.

In one study, researchers found that people who snacked on high-protein, low-sugar foods between meals had better satiety and improved weight management compared to those who chose carb-heavy snacks like cookies or crackers.

Best Snacks for Weight Loss: What to Choose

Snacking becomes effective for weight loss when the foods chosen are purposeful and nutrient-dense. The best snack for weight loss is not just about being low-calorie; it should also help manage hunger, provide nourishment, and fit into your daily routine. To be considered a smart snack, it must offer satiety, essential nutrients, and convenience without adding empty calories.

Let us look at 16 scientifically supported snack options and what makes them a wise choice:

1. Roasted Mung Dal

Rich in plant-based protein and fiber, roasted mung dal is a crunchy and satisfying option. It helps control appetite and keeps you full between meals. Low in fat and calories, it works well as a mid-morning or late-evening snack.

2. Greek Yogurt with Chia Seeds

Greek yogurt is high in protein, while chia seeds add fiber and omega-3s. Together, they slow digestion, promote satiety, and support gut health. It is ideal post-workout or during afternoon slumps.

3. Baked Beetroot Chips

These are antioxidant-rich and lower in calories than traditional fried chips. High in dietary fiber and vitamins, they improve digestion and help reduce oxidative stress.

4. Hard-Boiled Eggs

A complete source of protein, hard-boiled eggs provide all nine essential amino acids. They are filling, portable, and perfect for maintaining muscle mass during weight loss.

5. Mixed Nuts (Unsalted)

Although calorie-dense, nuts offer protein, fiber, and healthy fats that promote fullness. Almonds and walnuts are great options, but must be eaten in controlled portions (a handful per snack).

6. Apple Slices with Peanut Butter

This sweet-savory combo offers natural sugars, fiber, and healthy fats. It stabilizes blood sugar and keeps hunger at bay. It can be a great afternoon snack.

7. Edamame

Packed with protein, fiber, and iron, edamame is filling and supports metabolic function. Steam or boil and enjoy it warm with a sprinkle of sea salt.

8. Cottage Cheese with Berries

Cottage cheese is a slow-digesting protein that helps preserve muscle mass. The combination of cottage cheese and antioxidant-rich berries makes this snack excellent for recovery and reduces sugar cravings.

9. Carrot and Cucumber Sticks with Hummus

This snack is fiber-rich, hydrating, and low in calories. Hummus provides protein and healthy fats. That makes it an excellent crunchy snack that satisfies.

10. Soya Chips

Baked and loaded with protein and fiber, soya chips are ideal for those seeking a savory snack that supports satiety and muscle recovery. They are also a perfect snack to keep you full between meals.

11. Protein Bars (Check Labels)

Protein bars are convenient on-the-go snacks, but one should choose them carefully. Look for bars with under 200 calories, at least 10g of protein, and minimal added sugar.

12. Air-Popped Popcorn

High in fiber and volume, popcorn keeps you full without too many calories. Avoid butter-laden versions. Season lightly with herbs for flavor.

13. Chickpea Salad

A combination of protein, fiber, and complex carbs. Chickpea salads are filling and can be prepped in advance for snack boxes.

14. Dates with Almonds

It is a natural, nutrient-dense sweet fix. Dates provide quick energy and antioxidants, while almonds bring in protein and fats. It is excellent for pre-workout or mid-afternoon.

15. Beetroot and Quinoa Patties (Homemade)

These patties combine fiber, protein, and complex carbs. Ideal as a warm snack or even a small meal replacement, they help you stay full and energized.

16. Homemade Energy Balls

Energy balls are an excellent choice for a healthy snack as they’re easy to make, portable, and packed with nutrients. Oats, nuts, and dried fruits give you a natural energy boost. They are also rich in fibre and protein, which helps keep you full. If you use honey or dates, they have no refined sugar, and you can customize them with flavors you love.

Each snack serves a purpose, either to increase fiber, protein, or healthy fats, all of which play a role in fat metabolism and satiety.

What to Avoid: Snacks That Hinder Weight Loss

Not all snacks labeled as “healthy” actually support weight loss. Many processed snacks contain hidden sugars, unhealthy fats, and artificial flavors that spike your blood sugar and derail your efforts. These snacks offer little satiety and increase calorie consumption without delivering nutrition.

Here are common culprits:

• Packaged Chips: These are high in saturated fats, salt, and preservatives. The crunch may be satisfying, but they offer minimal nutrients and are easy to overeat.
• Sugar-Loaded Granola Bars: Marketed as nutritious, but most are full of corn syrup, chocolate chips, and sugary coatings. They spike blood sugar and leave you hungry soon after.
• Flavored Yogurt: Often packed with added sugars and artificial flavorings. They defeat the purpose of protein-rich yogurt by turning it into a dessert.
• Instant Noodles and Soups: These are convenient but loaded with sodium, refined carbs, and MSG. They may suppress hunger temporarily, but do not support weight loss.
• Diet Sodas and Low-Calorie Drinks: Zero calories do not mean zero effect. Artificial sweeteners can increase sweet cravings and disrupt gut microbiota.

Ingredients to Watch Out for in Snacks

When scanning snack labels, it is crucial to look beyond buzzwords like “low-fat” or “all-natural.” Many snacks contain hidden ingredients that sabotage weight loss.

• High-Fructose Corn Syrup: A common sweetener linked to increased fat accumulation, insulin resistance, and inflammation.
• Hydrogenated Oils: Source of trans fats that raise LDL (bad cholesterol) and lower HDL (good cholesterol), increasing cardiovascular risk.
• Monosodium Glutamate (MSG): Often added to enhance flavor. It may lead to overeating by triggering reward centers in the brain.
• Artificial Sweeteners: Although calorie-free, they may disrupt gut health, trigger sugar cravings, and create an illusion of healthy indulgence.
• Refined Flours: Found in cookies, crackers, and white bread snacks. It is low in fiber and digested quickly, leading to hunger and blood sugar crashes.

Choose snacks that are whole, minimally processed, and made with real ingredients like lentils, seeds, fruits, and legumes.

Key Considerations When Choosing the Best Snacks for Weight Loss

Choosing a snack should not be impulsive; it should be intentional and thoughtful. Here are smart criteria to use:

• Caloric Density: Snacks should range between 120 and 250 calories. Anything above that may start competing with your main meals in terms of energy contribution.
• Protein and Fiber: Look for snacks with at least 5–10 grams of protein and 3–5 grams of fiber. These nutrients slow digestion and help you stay full longer.
• Quality of Fat: Always prefer unsaturated fats (from nuts, seeds, olive oil) over saturated or trans fats. Healthy fats promote hormone balance and satiety.
• Low Glycemic Index: Low-GI snacks help maintain stable blood sugar, reduce hunger pangs, and prevent fat storage spikes.
• Minimal Ingredients: The fewer the ingredients, the better. Choose snacks made with whole foods like lentils, legumes, vegetables, and seeds.
• Packaging and Portions: Opt for portion-controlled packs or prepare your snacks in advance. It helps prevent accidental overconsumption, especially with calorie-dense options like nuts or protein bars.

If in doubt, contact a certified health coach or registered dietitian who can help you select snacks that complement your eating style.

HealthifyMe’s Smart Snacking Options

HealthifyMe’s Healthify Store features curated snacks that meet the criteria for the best snacks for a low-calorie diet:

• Mung Dal Chips: Packed with plant protein, baked, not fried, it is rich in B vitamins to support metabolism. These chips are low GI and gluten-free, great for blood sugar stability.
• Beetroot Chips: These are baked, not fried. They are high in antioxidants, low in calories, and rich in fiber. They support digestive health and keep you fuller between meals.
• Soya Chips: Each 30g serving offers 9.3g protein and 2.8g fiber. Made with soya flour, black gram dal, and chaat masala, these chips are flavorful, low in sodium, and perfect for strong bones and metabolic energy.

These snacks are not just better; they are built for those on their weight loss journey. You can explore more options via HealthifyMe Coach Ria or by checking the Healthify AI-powered snack suggestions tailored to your goals.

HealthifyMe Note

Snacking is not your enemy. In fact, done right, it is your ally. But marketing can blur the lines between helpful and harmful. As a HealthifyMe coach, I often tell clients: Do not judge a snack by its front label. Look at the ingredient list. Ask yourself: Is this working for me or against me? A balanced snack should satisfy your taste buds and support your body’s needs. When in doubt, consult a coach, not a commercial. Remember, successful weight loss is not about restriction. It is about informed nourishment.

The Final Word

Weight loss is not a one-size-fits-all formula. What works for one may not work for another, but one thing is universal: how you snack matters. The best snack for weight loss is one that nourishes your body, satisfies your hunger, and supports your goals without compromising taste or joy.

Whether you struggle with late-night munching or need fuel between meetings, choosing good snacks for fat loss can make all the difference. Pick high-protein, fiber-rich, and low-GI options that keep you full and energized. Avoid ultra-processed traps that quietly sabotage your progress.

At HealthifyMe, our snack range is crafted to match real goals with real ingredients. With our AI-powered Coach Ria and personalized plans, finding the best snacks for a low-calorie diet has never been easier. So the next time hunger strikes, reach for something smarter, and trust that even small choices can create significant changes.

Frequently Asked Questions (FAQs)

Research Sources

1. Meal and snack frequency in relation to diet quality in Japanese adults: a cross-sectional study using different definitions of meals and snacks

2. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance

3. Associations between snacking and weight loss and nutrient intake among postmenopausal overweight-to-obese women in a dietary weight loss intervention

4. Snack Food, Satiety, and Weight

5. The Science of Snacking – The Nutrition Source

6. Snacks for Adults

7. Food choices for weight loss: What dietary strategies would people use?

8. Which foods to avoid when trying to lose weight

adidas holiday gift guide – sales and more!

December 6, 2023 –

Happy December, my friends! Dang has time been flying. Ever since opening the Studio, I swear the months are speeding by. 

As much as I’m a summer girlie, the holiday season is one of my favorite times of the year. If you’re anything like me, I love to give gifts. There’s something about watching someone open something that you put thought and effort into and seeing their reaction.

In both sides of our families and with my girlfriends we’ve implemented a lot of “secret santa” name picking this year where you choose a name, keep it to yourself, and then when you get together they have to guess who got them their gift.

It’s always a hot debate on if you should ask everyone to create a “wish-list” for ideas or keep it open ended and see what their secret santa comes up with.

I personally could go either way so I thought maybe I’d put together a holiday gift guide of items that are ON SALE until 12/9 on adidas website that you could get for your last minute friend or family member! These items would be my wish list…not that I’m throwing out hints or anything (wink), but this is essentially inspired by my current closet.

You can’t go wrong with a pair of shoes or a beanie. I’m obsessed with beanies and wear them almost everyday in the colder months.

For the “fanny pack” ladies out there like me this bag is perfect as well as something a bit larger because I carry around an unnecessary amount of things every day.

My go to look in the winter is a pair of leggings, tank, hoodies, & normally a vest or jacket on top. This is truly my staple outfit each day.

If you’re having a day where you can’t fathom wearing something tight, I love a jogger or a sweatpant and these ones never disappoint.

To top the whole outfit off, I leave every morning with my gloves on because as I drive into work, my car isn’t warm enough yet to not wear them, and sometimes I’ll leave them on for my first 2 classes I teach as my body is still acclimating (hence my mention of me being a summer girlie at the beginning).

Whether you snag these for yourself, your secret santa, or after the sale is over, you can’t go wrong with the staples!

I hope this was helpful and you enjoy every ounce of the Holiday Season!

Be true to you,

Xo Kasey

Starting your day with a healthy morning routine can set the tone for the rest of your day. If you often struggle with bloating or digestive issues, incorporating a few simple habits into your morning can make a big difference in how you feel throughout the day.

Hydrate First Thing

After a night of sleep, your body is dehydrated and in need of fluids. Drinking a glass of warm water with lemon first thing in the morning can help kickstart your digestion and hydrate your body. This simple habit can aid in reducing bloating and promoting regular bowel movements.

Eat a Balanced Breakfast

Skipping breakfast or opting for sugary pastries can wreak havoc on your digestion. Instead, opt for a balanced breakfast that includes fiber, protein, and healthy fats. Foods like oatmeal with nuts and fruit, Greek yogurt with granola, or a smoothie with spinach and avocado can provide the nutrients your body needs to support healthy digestion.

Incorporate Movement

Physical activity can help stimulate digestion and reduce bloating. Whether it’s a quick yoga flow, a brisk walk, or some stretching exercises, incorporating movement into your morning routine can help get things moving in your digestive system.

Practice Mindful Eating

Rushing through your meals or eating on the go can lead to poor digestion and bloating. Take the time to sit down and savor your breakfast, chewing your food slowly and mindfully. This can help prevent overeating and improve the efficiency of your digestion.

Sip on Herbal Tea

Herbal teas like peppermint, ginger, or chamomile can have soothing effects on the digestive system. Sipping on a cup of herbal tea after your breakfast can help calm any digestive discomfort and promote healthy digestion throughout the day.

Bloat Be Gone

By incorporating these simple habits into your morning routine, you can support better digestion and start your day feeling energized and bloat-free. Remember, consistency is key, so make these habits a part of your daily routine so you can feel your BEST, all of the time! 

 

At AFPA, our team of kinesiology experts and certified personal trainers, with decades of combined experience, frequently hears from individuals wondering why their muscular strength gains differ from others despite following similar workout routines. This curiosity about muscular strength and how it varies drives many to seek answers. At AFPA, we’ve helped thousands unlock their fitness potential by teaching the science behind muscles and strength. This article explores the key factors that shape muscular performance, answers why muscular strength is important, and highlights muscular strength benefits like improved health and confidence. Whether you’re curious about muscular strength examples or seeking to define muscular strength for your fitness journey, let’s dive into the proven factors that drive results.

What is Muscular Strength

Muscular strength is the ability of a muscle or muscle group to exert maximum force in a single effort. It’s what allows you to tackle demanding tasks like lifting a heavy barbell or shoving a stuck lawnmower with ease. Unlike muscular endurance, which is about sustaining effort over time, muscular strength focuses on generating peak force, making it vital for both athletic feats and everyday activities. The functions of muscular tissue, such as contraction and force production, are at the heart of this ability, and developing muscular strength enhances not only performance but also overall health, supporting stronger bones, improved posture, and injury prevention.

Muscular Strength Examples

I often explain muscular strength by pointing to practical examples that bring the concept to life. Imagine pulling off a heavy deadlift in the gym, feeling your back, glutes, and legs fire up as you lift the barbell from the floor—that’s muscular strength powering through, engaging multiple muscle groups for a single, powerful effort. Outside the gym, muscular strength examples include hauling a heavy toddler up a staircase or giving a strong push to get a stalled car moving. These moments highlight the muscle strength needed for short, forceful actions, showing why building muscular strength is essential for both functional, everyday movement and fitness performance.

Key Factors Shaping Muscular Strength

Ready to unlock what makes some people power through lifts like superheroes while others struggle? Muscular strength isn’t just about hard work—it’s shaped by a fascinating mix of genetics and biology. From the type of muscle fibers firing in your body to your age, gender, and even the length of your limbs, these factors play a huge role in how strong you can become. Below, we’ll break down these game-changers, showing you how they influence your muscular performance and what you can do to maximize your muscle strength.

Type of Muscle Fiber

One of the most influential factors that affect strength is muscle fiber type. We have two basic types of muscle fibers, often referred to as “slow twitch” and “fast twitch.” Slow twitch muscle fibers are best used for cardiovascular (aerobic) activities. They produce small levels of force for long periods of time and thus are better suited for endurance activities. Fast twitch fibers are best used for anaerobic activities. They produce high levels of force for short periods of time and are best suited for power activities such as weightlifting.

Most men and women have an equal combination of both slow twitch and fast twitch fibers. However, some people inherit a high percentage of slow twitch fibers that enhance their performance in endurance activities, such as long-distance runners. Most world-class marathon runners have a very high amount of slow twitch fibers. World-class sprinters or football players, for example, have relatively more fast twitch muscle fibers. Although both fiber types respond positively to strength training workouts, the fast twitch types experience greater increases in muscle size and strength, and thus may obtain greater and/or faster results from a strength training program.

Age

Another factor over which we have little control is age. Studies show that people of all ages can increase their muscle size and strength as a result of a safe and effective strength training program. However, the rate of strength and muscle gain appears to be greater from age 10-20, the years of rapid growth and development. After reaching normal physical maturity, muscular improvements usually don’t come as quickly.

Gender

Gender does not affect the quality of our muscle, but does influence the quantity. Although men’s and women’s muscle tissue are characteristically the same, men generally have more muscle tissue than women do because muscle size is increased by the presence of testosterone, the male sex hormone. The larger the muscles, the stronger the person; this is why most men are stronger than most women.

Limb and Muscle Length

Another strength factor that is naturally determined is limb length. Persons with short limbs tend to be able to lift more weight because of advantageous leverage factors (arms and legs). Similarly, differences in strength development may come about because of variation in muscle length. Some people have long muscles, and some people have short muscles. Persons with relatively long muscles have greater potential for developing size and strength than persons with relatively short muscles.

Point of Tendon Insertion

Muscle strength is also influenced by the point of tendon insertion. For example, let’s say Jim and John both have the same arm and muscle length. However, Jim’s biceps tendon attaches to his forearm farther from his elbow joint than John’s does. This gives Jim a biomechanical advantage: he is able to lift more weight than John in biceps exercises such as the Biceps Curl.

Effective Training Techniques for Muscular Strength

Building muscular strength hinges on training smarter, not just harder. I’ve seen the best results come from slow, deliberate lifting techniques that fully engage the functions of muscular tissue. Lifting until your muscles reach fatigue—think that moment when you can barely complete one more rep—triggers the growth needed for muscle strength. It’s not about piling on endless sets; it’s about intentional programming and quality. Programs like the AFPA Personal Trainer Certification dive deep into crafting balanced routines that maximize muscular performance while avoiding common pitfalls.

Rest and Recovery: The Unsung Heroes

One of the biggest mistakes I see in the gym is neglecting rest, and it’s a surefire way to stall your muscular strength gains. Your muscles grow during recovery, not while you’re lifting. Overtraining—whether by skipping rest days or overloading with too many exercises—can lead to burnout or injury, undermining the muscular strength benefits like stronger bones and better posture. Aim for 48-72 hours of rest per muscle group between sessions, and prioritize sleep and nutrition to fuel growth.

Breaking Through Plateaus with Program Variety

Hitting a wall in your strength training is normal, but staying stuck isn’t. If your muscular performance flatlines or your workouts feel stale, it’s time to switch things up. Varying your routine—by changing exercises, tweaking rep ranges, or increasing intensity—keeps your muscles challenged and your progress on track. Genetics may shape your potential, but they don’t dictate your effort. For practical tips on avoiding stagnation, check out 10 Things to Avoid in Your Strength Training Workout to ensure your muscle strength keeps climbing, no matter your starting point.

Why Muscular Strength Matters

Muscular strength benefits include increased bone and ligament strength, enhanced metabolic health, and improved psychological well-being through greater self-esteem. Whether you’re lifting weights, carrying groceries, or playing sports, muscle strength supports daily activities and long-term health. By embracing a well-rounded strength training program, you can unlock the full potential of your muscles and strength.

For those eager to dive deeper, the AFPA Personal Trainer Certification offers comprehensive insights into strength training techniques tailored to individual goals. Learn how to harness the functions of muscular tissue and avoid common pitfalls in your workouts to achieve optimal muscular performance.

Editor’s Note: This post was originally published in October 2014 and has been revamped and updated for accuracy and comprehensiveness.

Cue the confetti, grab your favorite beverage, and join us in a happy dance because …

Fit Bottomed Girls was just named one of FeedSpot’s Best Fitness Blogs & Websites AND Best Women’s Fitness Podcasts of 2025!

Yes, both. 🏆🏆

As one of the longest-running women’s health platforms in the game, this recognition means the world to us—not just because we made the list, but because it affirms the mission we’ve been championing since day one: changing the conversation around fitness, health, and wellness for women.

In a world overflowing with clickbait health advice, bogus and unregulated supplement claims, detox scams, and wellness influencers who suggest sticking coffee up your butt to cure all that ails you, we’re over here doing something a little different …

Serving up real, science-backed, bullshit-free conversations about fitness, health, and strength for women—without the shame, skinny obsession, or six-pack mandates.

So to see this work recognized? After 17 years of publishing, podcasting, myth-busting, lifting women up (sometimes literally)?

It’s such a flippin’ honor.

Meet the Voices Behind the Magic

This recognition isn’t just a win for the brand—it’s a celebration of the fierce, funny, and wise women who help me bring content to you every week.

• Alex helps you reach your goals without burnout and has a gift for turning nervous system work into feel-good self-leadership.
• Naomi is your go-to for feminist fire and anti-diet-culture mic drops, all grounded in science and lived experience.
• Karin brings warmth, nuance, accessibility, and evidence-based wisdom to everything she touches.
• Marlene offers grounded, compassionate, and refreshingly real-life takes on nourishment and motherhood.
• Krysty empowers by sharing her journey to radical self-acceptance through sobriety and bucking wellness industry BS.

Together, they make FBG what it is: a soft place to land and a strong push forward.

As Editor-in Chief of this talented crew of expert coaches, teachers, writers, and athletes, I could not be more stoked with the professionalism, creativity, and care that I see from this group every single day.

Why This Matters Right Now

This recognition of both the blog and podcast isn’t just about bragging rights (though we’ll totally take them). It’s about credibility in a landscape that’s gotten louder, scarier, and more misinformed by the day.

Let’s be real—there’s no shortage of health and wellness content out there these days. But not all of it is good. In fact, a lot of what’s out there is confusing at best and downright dangerous at worst—especially for women and menstruating individuals navigating aging, hormones, fitness, and body image in a culture that still profits from our insecurities and self-doubt.

That’s why this moment matters.

At a time when clickbait headlines, diet scams, and viral “wellness hacks” dominate the algorithm, being recognized for our evidence-based, empowering, and inclusive content is a reminder that truth-telling still matters. And that’s exactly what we’ve always been about.

Women and menstruating individuals deserve better than:

• Lies that leverage their poor self-esteem to make money
• Fear-mongering over perfectly normal anatomical responses like hormone fluctuations
• More “shoulds” to add to their already-overflowing to-do lists with no support
• Shame-inducing content that blames them for “making excuses” instead of recognizing the weight of their emotional labor

They deserve smart content. Grounded science. Permission to listen to their bodies. And a place to belong while doing it.

That’s what we’ve been doing since 2008—and we’re just getting warmed up.

A Huge Thank You to Our Readers (Yes, You)

This recognition isn’t just about us—it’s about you, our readers.

You’re the ones who show up for thoughtful, science-backed content. Who care about training for strength, not just shrinking. Who want to feel good in your body and challenge the status quo. You’re the reason we keep doing what we do—and why we’ve been able to do it for nearly two decades.

We also want to give a huge shoutout to our brilliant, badass coaches, athletes, researchers, and real women who bring lived experience, deep knowledge, and refreshing honesty to every piece we publish.

Be Part of What’s Next

Whether you’re a long-time reader, a new listener, or someone who just stumbled in looking for squat advice and stayed for the “holy sh*t, this feels like me” content—thank you. We’re so glad you’re here.

We’re honored to be on these lists, but even more honored to be on your reading list, in your earbuds, and in your corner.

We’ve got even more truth-telling, myth-busting, no-BS content coming your way—plus new interviews, training advice, deep dives into women’s health, and real talk about what it means to actually feel good in your body.

Want to keep the good stuff coming? Sign up for our newsletter so you never miss what’s next. More real talk, more resistance, more joy—and zero nonsense.

Thank you for being part of this wild, wonderful ride. Here’s to the next chapter of Fit Bottomed Girls. —Alison

Atlanta, GA, is one of the busiest urban hubs in the Southeast, known for its fast-paced traffic and ever-growing road networks. With its vibrant city life and heavily traveled interstates, the area sees many daily commuters, many of whom are motorcyclists. Unfortunately, this increased traffic has also led to a rise in serious motorcycle accidents. In recent years, Georgia has reported a notable uptick in fatal motorcycle crashes, with the Atlanta metro area accounting for a significant share. These incidents often leave families grappling with sudden loss or individuals facing long-term injuries, medical costs, and emotional trauma.

In such times, having trusted help from an Atlanta car accident lawyer becomes valuable and essential. Motorcycle accidents tend to involve complex liability issues and serious injuries, requiring legal guidance that’s both experienced and compassionate. A lawyer who understands the unique challenges of motorcycle accident cases in Atlanta can help victims navigate insurance claims, gather evidence, and fight for the compensation they deserve. Whether you’re recovering from a crash or grieving the loss of a loved one, finding legal support you can rely on in Atlanta can make all the difference in moving forward.

Realizing The Power Of Hiring Lawyers 

Sound legal advice is vital following a motorcycle accident. Accident claims are a legal minefield, and the attorneys who handle these cases are experts in resolving them. They are the right professionals to help victims get compensation and are familiar with the legal issues and complications that often accompany them.

Motorcycle accident injuries can truly change a life, involving the inability to work and engage in life activities. Emotional burden often gets amplified with financial strains. Lawyers deal with all pressures and take them off by demanding all they are legally entitled to, including medical bills, lost wages, etc.

Evaluating The Situation

The initial step after an accident is evaluating the situation. The first step is to see a doctor. Once stable, it’s time to find out specifically what happened in the accident. It becomes essential to collect evidence, including photographs, witness statements, and police reports.

Attorneys help you analyze the circumstances of the accident, examine the evidence, and determine liability. Few others will ever have such insight to prove that nothing important is missed and that the overall picture remains in front of the eyes.

Selecting The Right Lawyer

Choosing the best legal professional is a big commitment. One of the most important factors is experience in handling motorcycle accident cases. An experienced attorney who has successfully dealt with related cases can give you significant insight and tools.

Researching lawyers you might consider hiring is imperative. Reviews, credentials, and previous clientele can give you a good sense of their experience. An initial consultation usually assists in determining if the victim and the lawyer’s approach will match.

Getting Familiar With The Legal Process

Facing the legal aftermath of a motorcycle accident can be daunting. Lawyers shepherd clients through each step, providing clarity and comfort during uncertainty. They are well-versed in the proceedings, from filing claims to negotiating with insurance companies.

Legal jargon and procedure matter. A lawyer takes complex issues and breaks them down into more manageable parts, ensuring their client understands what is at stake and what options are available. Armed with such knowledge, victims can know they have choices, and greater confidence in their decisions can lead to greater confidence in the process.

Working With The Insurance Companies

Insurance companies are not always easy to deal with. To this end, insurers will attempt to pay out drastically less, leading to victim undercompensation. Legal experts fight for fair settlements using their expertise as negotiators.

Clients who talk to a lawyer can get more money from the insurance company. Lawyers know all the details about the policies and claim processes associated with them, which allows them to argue better for the victim. It also takes the pressure off clients and means they never have to deal directly with insurers.

Pursuing Fair Compensation

A top priority after a motorcycle accident is often to secure fair compensation. These damages can include payment for medical expenses, physical therapy, lost wages, and mental anguish. An attorney estimates these damages and submits a total claim.

Sometimes, an insurance settlement can only take you so far and leads to pursuing litigation. Lawyers prepare well for court, building compelling arguments and working to ensure victims receive the compensation they are entitled to. They take it upon themselves to ensure justice is served and that all victims secure the compensation needed for recovery.

Emotional Support And Guidance

There is much more to the aftermath of an accident than simply a legal or financial concern. Rebuilding health and recovery can be painstaking and depends on coping with the emotional trauma. They empathize with the emotional hurdles you face every step of the process.

Having a cordial relationship with the lawyer can bring peace of mind. It gives victims peace of mind, knowing that someone is fighting for them so they can heal and live their lives.

Final Thoughts

Motorcycle accidents lead to chaos, but reliable legal assistance works wonders. Legal professionals are key to recovery by assessing the situation, negotiating fair compensation, and more. The right legal support is peace of mind, allowing victims to heal and rebuild their lives. Thanks to skillful advocacy and caring work, motorcycle accident lawyers work tirelessly to see victims receive the justice and assistance they deserve.

For decades, the Body Mass Index (BMI) was the go-to measure for tracking health. It offered a convenient way to assess whether someone was in the “healthy weight” range. However, BMI does not consider body composition. Two people with the same BMI could have vastly different amounts of muscle, fat, and bone density. That is where modern tools like the body fat scale step in.

In today’s fitness-forward world, understanding your body composition has become just as important as watching the number on your scale. Whether you are an athlete, someone on a weight loss journey, or just focused on better health, knowing how much of your weight comes from fat versus muscle or water is vital. That makes a scale that measures body fat more relevant than ever.

Yet, with so many options, people often end up having various questions. Are smart scales accurate alternatives to body mass composition machines? Is a body fat scale worth investing in? This article dives into all of that and more. It aims to help you make an informed choice with logic and science to back it.

What is a Body Fat Scale?

A body fat scale is a digital device that does more than measure weight. It estimates your body composition, specifically your body fat percentage, muscle mass, water retention, bone mass, and sometimes even visceral fat.

These scales work on a principle called bioelectrical impedance analysis (BIA). When you step on the scale, a low electrical current travels through your body. Since fat, muscle, and water offer different levels of resistance, the scale uses this impedance data, along with your height, age, and gender, to estimate various body metrics.

BIA is non-invasive and quick. But remember, the data is based on mathematical modeling, and that makes the accuracy of the formula used just as important as the electrical reading itself.

How Do Body Fat Scales Work?

Understanding the mechanism of how body fat scales measure body fat is key to interpreting the results.

When you stand barefoot on a body fat weight scale, sensors beneath your feet send a painless electrical impulse through your lower body. Muscles and water, being good conductors of electricity, allow current to pass easily. Fat, being more resistant, slows it down.

The scale’s algorithm processes this impedance value along with your demographic inputs. It then produces values for your:

• Body fat percentage
• Muscle mass
• Bone mass
• Visceral fat
• Water weight
• BMI

Higher impedance generally translates to a higher fat estimate. That is how a bioimpedance scale calculates your body composition.

Understanding the Readings and Their Significance

Each metric you see on a scale to measure fat percentage offers unique insights. Body fat ratio scale values reveal how much of your body is fat relative to total body weight. Muscle mass helps assess physical fitness and calorie-burning capacity. Visceral fat is a red flag for metabolic health, and water weight indicates hydration status. By tracking these consistently, you get a clear window into your internal health and how your body responds to diet, exercise, and lifestyle changes.

Why Use a Smart Scale?

Unlike traditional weighing scales that show just a number, a smart scale offers context, helping users interpret changes in body composition, set meaningful goals, and spot health risks early. Whether you are just beginning your fitness journey or fine-tuning performance, the right smart scale can empower your decision-making with real data.

Track Progress Beyond Weight

The scale might not move, but that does not mean your body is not changing. When you are building muscle and losing fat, your total weight may stay constant. It might give the illusion of no progress. A smart scale, however, can detect these shifts by analyzing body fat, muscle mass, and water levels. This visibility helps users avoid the common trap of discouragement and stay motivated as they see actual fat loss and muscle gain reflected in the metrics. Tracking body composition is a much clearer indicator of physical improvement than weight alone.

Set More Accurate Goals

Your health goals should be based on what matters, not just what appears on a basic scale. By offering detailed data on body fat percentage, muscle mass, and water retention, a smart scale allows users to set realistic, personalized fitness targets. Whether it is reducing body fat ratio scale readings or increasing lean muscle, having access to multiple metrics enables goal-setting that is both evidence-based and customized. This precision can also help health coaches and fitness professionals tailor strategies for better outcomes.

Monitor Health Risks

Fat distribution is as important as fat quantity. Elevated visceral fat (the type stored around vital organs) has been linked to severe conditions like heart disease, diabetes, and high blood pressure. A smart scale to measure fat percentage can help track visceral fat trends over time, making it easier to take preventive steps. While not a diagnostic tool, it serves as an early-warning system. Moreover, it encourages users to act before risks escalate. When used consistently, it adds a proactive layer to personal health monitoring.

Convenience and Consistency at Home

One of the most substantial advantages of a smart scale is the ability to track detailed health metrics from the comfort of your home. There is no need for lab visits or expensive tests. Syncing your data to a mobile app lets you monitor trends, compare results, and even share insights with healthcare providers. And because you can measure yourself regularly (under consistent conditions), you get a clearer picture of how your lifestyle choices are impacting your health. This regularity improves body fat scale accuracy and builds accountability.

Are Body Fat Scales Accurate?

It is the most frequently asked question: Are body fat weight scales accurate?

The answer depends on your expectations. Body fat scales do not provide clinical-level accuracy like DEXA scans, Bod Pods, or hydrostatic underwater weighing. But they are reliable enough to detect trends.

A 2016 study comparing six smart scales to Bod Pod data revealed that readings can vary by 20–34%. However, even if the absolute values are not perfect, most scales are consistent over time. That means if your body fat percentage is decreasing on the scale, it likely is in reality too.

So, do body fat scales work? Yes, they work to track changes over time, not for diagnostic precision. The effectiveness of scales based off DEXA scans is still higher, but those tools are expensive and inaccessible to most users. For everyday users, a body fat composition scale is practical and motivating.

Pros and Cons of Using a Body Fat Scale

Like any fitness tool, a body fat scale has strengths and weaknesses. While not perfect, it provides far more information than a traditional bathroom scale. Whether you are choosing a body fat ratio scale to monitor health changes or using it to adjust your workout and nutrition plans, understanding both sides of the equation helps you make the most of your device.

Pros:

• Convenience: Measure your body composition in seconds, at home.
• Trend Tracking: Helps track fat loss and muscle gain progress over weeks or months.
• Holistic Metrics: Gives more than just your weight—provides insight into your fitness strategy.
• Tech Sync: Most smart scales sync with apps for historical tracking and analysis.

Cons:

• Inconsistency Across Brands: Algorithms vary, so two scales may give you different results.
• Not 100% Accurate: Values are estimates and can fluctuate based on hydration, posture, and meal timing.
• Lower Body Bias: Foot-only sensors may not accurately capture upper body composition.
• Lack of Fat Distribution Insight: Most cannot differentiate between subcutaneous and visceral fat.

Types of Body Composition Scales

Different scales that calculate body fat offer varying features and degrees of accuracy.

Foot-Only Scales (Basic BIA)

The most common scales use basic BIA technology. These scales send electrical currents through the lower body only, making them affordable but less comprehensive in their analysis. While they offer a convenient way to measure fat percentage, they may not capture upper body composition as accurately.

Handheld BIA Devices

They serve a similar purpose but target the upper body by using electrical impulses sent from the hands. Though they offer complementary data, they are generally not used as standalone tools due to accuracy limitations.

Full-Body BIA Scales

More advanced are full-body BIA scales, which combine foot and hand sensors. These provide a holistic view of the body’s fat and muscle distribution and are often regarded as the most accurate body fat scale available for home use. They are pricier but deliver data that closely mirrors lab-based assessments.

Smart Body Fat Scales

Finally, smart body fat scales integrate with mobile apps and track historical data over time. They typically offer multiple body metrics, goal tracking features, and AI coaching. Their convenience and versatility make them a top choice for fitness enthusiasts who want deeper insights into body composition.

Why Are Body Fat Scales So Different in Price?

A common question is: Why are body fat scales so different in price? The differences lie in:

• Sensor Quality: More sensors often mean more precise readings.
• Data Points Measured: Higher-end scales track 10–12 body metrics.
• Connectivity: Bluetooth/Wi-Fi compatibility adds cost.
• Brand Reliability: Reputable brands with FDA certifications tend to cost more.
• Software: Advanced app integrations, data visualization, and coaching support drive up prices.

When choosing the best scale to measure body fat, evaluate which features align with your health goals and budget.

Key Features to Look For in a Body Fat Scale

Choosing the best body fat percentage scale means understanding what truly adds value. Here is what to look for:

• Number of Metrics: Look for 10+ metrics, including muscle mass, visceral fat, and bone density.
• Display Type: An LED screen is easier to read and interpret.
• App Integration: Seamless syncing with mobile health apps improves tracking.
• User Profiles: Multiple user support is excellent for families.
• Data Storage: Historical data can help identify patterns.
• Accuracy and Consistency: Even if it is not perfect, it must be consistent.
• Battery Life and Build Quality: Opt for a sturdy build and long-lasting power.

How to Get the Most Accurate Readings

If you are wondering how accurate fat percentage scales are, the following practices will help:

• Weigh yourself at the same time daily, preferably in the morning.
• Avoid using the scale post-exercise or after a big meal.
• Ensure your feet are clean and dry.
• Place the scale on a flat, hard surface.
• Do not compare results across scales; stick to one device.

These habits reduce variability and help your body fat scale accuracy improve over time.

Smart Scales vs Traditional Measures: Should You Trust the Tech?

Technology has changed the way we assess health, and body composition is no exception. Traditional methods like BMI or visual assessments fall short in today’s precision-driven world. Smart scales, on the other hand, use bioimpedance and algorithm-based analytics, making them appealing to anyone serious about understanding their health. But are they reliable enough to replace clinical tools, or do they serve a different purpose entirely?

• Is my smart scale’s muscle mass accurate? That depends. Smart scales are decent for tracking trends, but their individual values may differ from lab-grade results.
• Are BMI scales accurate? They are helpful for population-level data but not for personalized health. A muscular person may show as overweight despite having low body fat.
• Can a scale really measure body fat? Yes, to a reliable extent, using BIA, especially if used consistently. But they should not replace medical evaluations.
• Is the weighing scale a scam? Not at all. However, knowing what it measures (and what it does not) is critical.

Why the HealthifyMe Smart Scale is a Smart Choice

Among a sea of options, the HealthifyMe Smart Scale offers the right mix of data depth, ease of use, and integrated support.

• Track 11+ Key Metrics: Including body fat, muscle mass, visceral fat, and more.
• Real-time App Sync: Syncs with the HealthifyMe app for instant access and analysis.
• Progress Insights: Track changes in composition, not just weight.
• AI Coach Ria Support: Get personalized tips based on your metrics.
• One Month HealthifySmart Plan: Access coaching and goal setting to align your readings with real results.
• Sleek, Easy-to-Read Display: The LED screen offers clarity and style.

When choosing the best body fat composition scale, convenience must meet capability, and this one checks both boxes.

HealthifyMe Note

Tracking progress is empowering, but knowing what to track is even more powerful. As a HealthifyMe coach, I often remind users that while tools like smart scales add data, your interpretation and action matter most. A number on a screen does not define you, but it can guide you. Whether you are trying to lose fat, gain muscle, or just eat better, body composition data gives you direction. But never forget that consistency in habits trumps inconsistency in readings.

The Final Word

Smart scales are not perfect, but they are smarter than guessing. If you are serious about health and fitness, moving beyond basic weight tracking to full-body composition analysis is a step in the right direction. It adds context to your weight changes and helps you make informed choices. It also reinforces the concept that health is not merely the loss of a few kgs but a much more complex entity.

The key to using smart scales wisely is understanding how they work and interpreting results. Do not obsess over daily changes; instead, focus on patterns. Combine your scale with good nutrition, sleep, and exercise for the best results.

HealthifyMe’s ecosystem, spanning from smart scales to coaching by Ria, bridges the gap between data and decisions. It is not just about measuring progress, but understanding it. The Healthify Body Fat Scale stands out not just for what it measures but for what it enables you to do with that knowledge.

Frequently Asked Questions (FAQs)

Research Sources

1. About adult BMI. (2020)

2. Body-fat scale review

3. Do body fat scales work? (2019)

4. Assessment of adult body composition using bioelectrical impedance: Comparison of researcher-calculated to machine output values. 

5. Hydrostatic underwater weighing. (n.d.).

6. Association of changes in abdominal fat and cardiovascular risk factors.

7. Visceral adipose tissue and residual cardiovascular risk: a pathological link and new therapeutic options

How Many Days Per Week Should You Be Lifting?

April 9, 2024 –

As a Personal Trainer for over 12 years, one of the questions I often get is “how many days per week should I be working out?”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

(outfit details by adidas)

The answer can vary based on an individuals schedule, time, injuries, etc. but there is a common structure that I believe in.

What I would looove to see my clients doing is picking up the weights 2-3 days per week! (1 is always better than none as well and I’ve had many clients make amazing progress on 1 day per week).

I recently just completed my Women’s Fitness Specialist Course and every single period of our lives as women the number one recommendation is RESISTANCE TRAINING.

(pictured: adidas women sports bra)

Why? Resistance training has so many benefits such as getting STRONG, improved muscle strength & size, help protect you from injury, weight management, improves heart health, can help manage blood sugar levels, & helps you remain independent as you age. (Just to name a few!).

All of these reasons & more are why we focus on progressing our strength exercises in all of our classes & group training classes at the studio.

What is Resistance Training? Basically any means of using your muscles to apply force against gravity in some structured manner as in lifting weights. You’re applying “resistance” to the muscle that in turn, provides you with so many benefits as listed above.

Getting everyone (especially women) to pick up the weights is a huge passion of mine, and if they smile while doing it, even better!

So, what does the “perfect week” look like? Here are my thoughts!

2-3 days of resistance training (minimum, and 1 is better than none!) + 1-2 days of getting your heart rate up (where you’re out of breath) + 2 days minimum of rest/recovery/mobility/low impact + DAILY movement/steps is going to be KEY for an overall wellness.

It’s truly not about being perfect, it’s about CONSISTENCY OVER TIME, and that will always always win the race!

Also having a cute adidas outfit to hit the gym in can totally help with motivation!

Was this helpful? I’d love to dive into more topics so let me know in the comment section!

Be true to you,
Kasey