In-Depth Comparison of Strength Training and Hypertrophy for 2025

Although the phrases "muscle strength" and "muscle hypertrophy" are sometimes used synonymously, they are actually different. However, they share some characteristics, and the majority of people may include aspects of each into their exercise regimen. Continue reading to learn the distinctions between strength and hypertrophy training and the reasons they complement one other.

Muscle Hypertrophy: What Is It?

Increases in muscle mass and cross-sectional area, mostly due to the enlargement of individual muscle fibers, are referred to as muscle hypertrophy. Resistance training techniques that cause microtears in muscle fibers are commonly used to generate this physiological adaptation, which is a reaction to repetitive muscular overload. During recovery periods, the body mends these microtears, increasing the size of muscle fibers. Satellite cells help this process by donating nuclei to the injured fibers, increasing their capacity to synthesize proteins.

Complex signaling networks, such as the mammalian target of rapamycin (mTOR) pathway, which is essential for protein synthesis and muscle fiber growth, are involved in hypertrophy at the molecular level. Hormonal variables that affect the anabolic environment that promotes muscle growth, such as growth hormone, testosterone, and insulin-like growth factor 1 (IGF-1), also have an impact on the hypertrophic response.

Muscular Strength: What Is It?

The maximum force that a muscle or group of muscles can apply against resistance in a single effort is known as muscular strength. Strength is an indication of the neuromuscular system's effectiveness and its capacity to recruit motor units and synchronize muscle fiber contractions, in contrast to hypertrophy, which is focused on muscle growth. Both intrinsic changes inside the muscle fibers, such as modifications to the contractile proteins myosin and actin, and neural adaptations aid in the development of strength.

In the early stages of strength training, neural adaptations are essential because they improve the motor cortex's capacity to activate motor units and synchronize firing rates, which increases the efficacy of muscle contractions without causing appreciable changes in muscle size. Increases in actin and myosin concentrations, as well as other structural alterations brought about by training, boost the muscle's ability to produce force.

The Differences Between Strength and Hypertrophy Training

Strength and muscular hypertrophy are two different but related effects of resistance exercise. They frequently happen simultaneously to differing degrees and are impacted by things like training volume, intensity, and rest periods.

Training plans aimed at promoting hypertrophy (also known as "hypertrophy training") usually include moderate to high volume and moderate loads (65-85% of one-rep max), which target muscle fatigue and metabolic stress to promote growth. In contrast, strength-focused training (also known as "strength training") focuses on lower volume and greater loads (85–95% of one-rep max) to promote neuromuscular adaptations and the maximum activation of muscle fibers.

Increasing Muscle Mass and Strength Through Progressive Overload

The term "progressive overload," which describes the recurring "stress" that skeletal muscles—and the neuromuscular system—face when you lift heavier weights and/or perform more sets/reps in consecutive workouts, is the driving force behind ongoing muscle growth and strength adaptation. Progressive overload, or consistently pushing oneself, is essential for building muscle and strength regardless of your training regimen.

This is a simple illustration of how progressive overload operates:

Let us say you work out your chest by doing three sets of ten repetitions with a 135-pound bench press. You can bench press 140 lbs for three sets of ten repetitions in the next chest session. Progressive overloading is what the weight gain is. Progressive overload would still be applied even if you could only perform 10 repetitions at 140 pounds on the first set, 9 repetitions on the second set, and 8 repetitions on the third set. 

All right, so what makes progressive overload significant? Your muscles are a little obstinate; they will not develop or hypertrophy without a strong reason. You must therefore aim to "outperform" your prior efforts in some way if you want to continue the muscle-building trend (we will go into more detail about this later).

Conversely, if you have developed significant muscle mass over the years, eliminating exercise and resistance training can eventually cause your muscular fibers to atrophy, or shrink. Therefore, if you want to gain and keep muscle, resistance training must be a mainstay of your fitness routine. Muscle strength is based on the same idea.

Gaining muscle and strength can be achieved through a variety of exercise techniques, but the greatest choice is by far resistance training (e.g., lifting weights). Keeping that in mind, let us go on to the main subject: strength training versus hypertrophy training.

Is It Better to Prioritize Strength or Muscle Hypertrophy?

Although gaining muscle and becoming stronger are two distinct results of progressive overload, they are not exclusive. Long-term muscle growth depends heavily on strength; the more powerful you are, the more volume you can lift during sessions designed for hypertrophy.

Strength-training regimens are also influenced by a variety of neurological variables. Squatting 70% of your 1RM (one-rep maximum) is a completely different exercise from squatting 95% of your 1RM from the perspective of your brain.

The neuromuscular system must be prepared to lift reasonably big free weights as part of a strength-training regimen. To put it another way, it is not the same as training a muscle only for growth; rather, it teaches the brain to recruit/activate muscle units to create maximal force output for a single (or few) reps. The neuromuscular system's functional unit, which consists of the motor neuron and every muscle fiber it innervates, is called a motor unit.

The bodybuilding subculture frequently uses hypertrophy training routines since increasing muscular mass mostly involves applying tension to a muscle during its "work"—the more work your muscle undertakes during a workout, the greater the overload. Because work is equivalent to force times distance (think of it as repeatedly moving weight across space), muscle hypertrophy is therefore caused by work. 

However, building strength necessitates neuromuscular adaptations that can only be achieved by performing heavy lifts at lower rep ranges (e.g., 3-5 reps each set). While bodybuilding-style training is not always "mindless," it does, in the end, include performing a reasonably high number of repetitions in order to fatigue the target muscle groups.

Muscle growth does not always require a heavy load. Actually, studies indicate that lifting 30–40% of 1RM for sets of 25–35 repetitions can stimulate muscular growth just as effectively as lifting 70–80% of 1RM for sets of 8–15 repetitions [3]. Admittedly, it seems that the secret is to perform each set until complete failure or near-failure[4].

There is a threshold, though, beyond which lifting extremely low loads for extremely high repetitions does not produce a discernible anabolic response[5]; generally speaking, if you can complete more than 50 repetitions each set before experiencing complete muscular failure, it is time to up the weight. If you think about it, this makes sense—if it were not for the fact that marathon runners have legs as large as those of professional bodybuilders.

Which method is most time-efficient, using the example above? Which is more effective for building strength?

While concentrating only on high-volume hypertrophy workouts will not provide you with the neuromuscular stress required to increase strength, placing too much attention on low-volume strength training will take away from hypertrophy training. Fortunately, by simply switching between strength-specific and hypertrophy-specific exercises (or even combining them into the same workouts), you can benefit from both worlds.

This is an example of a fitness regimen that incorporates both strength and hypertrophy training:

Workout Focus Examples for the Day

Monday: Bench Press, Lat Pulldown, Tricep Dips, and Barbell Bicep Curls for Upper Body Hypertrophy

Tuesday Lower Body Strength Training: Barbell Squats, Leg Presses, Deadlifts, and Calf Raises with Heavy Dumbbells

Wednesday, Rest Day

Thursday. Lower Body Hypertrophy: Leg Extensions, Hip Abductors, Seated Leg Curls, and Light Dumbbell Calf Raises

Upper body strength exercises for Friday include pull-ups, weighted dips, barbell shoulder presses, and barbell rows.

Saturday and Sunday: Rest

Making Progressive Overload Simpler: An Explanation of Training Variables 

Repetitions, also known as reps, are added to the set level to start progressive overloading. To enhance the difficulty of the set and encourage muscle adaptations, you must raise the bar's weight (i.e., intensity) once you can complete a good number of repetitions per set. 

You will not see much increases in strength and muscle if you do not advance, or add weight gradually. If you do not give the body a cause to change, there is just no incentive for it to. The good news is that resistance exercise may guarantee increasing overload in a number of ways.

The following are the most relevant methods for monitoring development and controlling training overload:

• Volume is equal to the number of completed repetitions times the load lifted.
• The amount of weight lifted in relation to your maximum capacity (for instance, 70% of your one-rep maximum) is known as intensity.
• Frequency is the number of workouts you do each week.
• Time under tension (TUT) is the duration of mechanical tension applied to a muscle; it is often longer when a lesser weight is used.
• TUT does not always correspond with muscle growth and is not a reliable measure of training intensity [6].

Remember that muscle fibers develop through adaptation to novel stressors; these "new" stressors are created by adjusting the previously indicated training variables, particularly by raising the intensity and adjusting the volume consequently. For instance, after performing three sets of twelve reps with 200 lbs on barbell squats, try squatting 205 pounds for three sets of ten to twelve reps the following time you work on your lower body. This makes it more difficult to promote more muscle tissue growth and boost muscular strength.

If you are lifting weights to build muscle or strength, remember that you should always aim to get better. It is not acceptable to lift a weight that hardly tests your strength as part of a hypertrophy-training regimen.

Strength Training vs. Hypertrophy: Important Differences

Training Particular to Hypertrophy

• Increases the volume of training, which maximizes muscular growth.Increases power output by producing the most force possible.
• Provides a well-rounded workout by combining isolation and complex exercises. 
• Can result in improved muscle definition. 
• May improve endurance because more repetitions can be done. 
• Increases muscle size, which supports strength training and provides the possibility of larger strength improvements.

Strength-Specific Exercise

• Increases power output by producing the most force possible.
• Emphasizes multi-joint complex lifts, which are essential for training the entire body. 
• Enhances functional strength and fitness, which is beneficial for daily tasks. 
• Emphasizes the nervous system's ability to withstand high amounts of stress while promoting neuronal changes. 
• Promotes bone health because high-load bearing workouts enhance mineral density.

All of the foregoing, of course, is predicated on the idea that you are eating a well-balanced diet that includes lots of protein to aid in muscle growth. No matter how hard and heavy you train, you will not see any development in your strength or muscle mass if you do not take good care of yourself.

15 Sources of Lean Protein

You are already aware that any diet must have protein. But choose lean foods to keep your heart and weight in check.

The American Heart Association cautions that most Americans consume significantly more protein than they require, despite the fact that it is an essential macronutrient. According to the American Heart Association, the Centers for Disease Control and Prevention advises that 10 to 35 percent of your calories should be from protein, or around 46 grams (g) for adult women and 56 g for adult males.
Lean protein sources contain less than 10 grams of total fat and 4.5 grams or less of saturated fat per 100 grams, or 3.5 ounces (oz), according to the U.S. Department of Agriculture (USDA).
Are you prepared to move to leaner protein sources? These 15 foods are rich in the macronutrient; give them a try.

1. Turkey

The USDA states that 4 ounces of raw ground turkey is a healthy source of lean protein because it has approximately 167 calories, 22.3 g of protein, 2.3 g of saturated fat, and 8.7 g of fat.[7]
Turkey works well in tacos, chili, and even meatballs as a beef or chicken alternative. However, turkey is not flawless.

According to Mark Windle, RD, a nutritionist in Banbury, UK, "turkey is very lean and includes B vitamins, selenium, zinc, and phosphorus, but it is not high in iron like red meat is." Additionally, 4 ounces contain 24.7 milligrams (mg) of selenium (45 percent of the DV), 2.6 mg of zinc (23 percent of the DV), and 0.18 micrograms (mcg) of vitamin B2, or roughly 14 percent of the DV, according to the USDA.

The National Institutes of Health (NIH) states that zinc can strengthen the immune system, while the most recent research from the Mayo Clinic indicates that B vitamins aid increase blood circulation while helping to the creation of red blood cells and healthy brain function.

2. Chicken

When it comes to protein sources, you may feel good about eating chicken. According to Nieves, choose skinless breasts for a high-protein, low-fat option.
A small skinless chicken breast has 160 calories, 36 grams of protein, 1 gram of saturated fat, and 2.5 grams of total fat, according to the USDA.

3. Lean Ground Beef

If you are watching your fat intake, you may be tempted to exclude beef from your diet. Lean protein can be found in beef, though, if you choose your cuts more carefully.

According to the USDA, 3 ounces of lean beef contains around 164 calories, 22.3 grams of protein, 3.1 grams of saturated fat, and 7.6 grams of total fat.[11] It also contains 2.4 mg of iron and 2.1 mcg of vitamin B12.

Despite red meat's poor reputation over the years, Nieves argues that ground beef that is at least 90% lean and round steak or top sirloin can also be included in a balanced diet. "The body requires iron and vitamin B12 to make new red blood cells, and red meat is an excellent supply of both," she explains. According to the NIH, beef and other animal products naturally contain vitamin B12.

4. Beans and Legumes

According to Nieves, lean plant-based proteins like beans and legumes are inherently cholesterol-free and rich in fiber, folate, and phytates, a plant-based antioxidant that may help lower the risk of heart disease, high blood pressure, and several types of cancer.

About 134.5 calories, 7.3 g of protein, 0.2 g of saturated fat, 2.1 g of total fat, and 6.3 g of fiber are included in ½ cup of chickpeas, according to the USDA.

According to one study, consuming 50 g of legumes a day is associated with a lower risk of heart disease and all-cause mortality, even though the average American only consumes 22 g of legumes daily. According to another site, legumes have also been demonstrated to lower high blood pressure, lessen the risk of type 2 diabetes, and aid in weight control, most likely as a result of their dietary fiber.

5. Low-Fat Milk

According to the USDA, a cup of low-fat (1 percent) milk contains around 106 calories, 8.3 g of protein, 1.4 g of saturated fat, and 2.3 g of total fat.[16]
If you can handle dairy, you can also get lean protein from low-fat milk. It also includes calcium for strong bones and teeth, but for a lean supply, Windle advises looking at low-fat varieties that are still nutrient-dense.

6. Plain Low-Fat Greek Yogurt

Plain low-fat Greek yogurt is another dairy product that is a fantastic source of lean protein. According to the USDA, a 7-oz container contains around 146 calories, 19.9 g of protein, 2.5 g of saturated fat, and 3.8 g of total fat. For about the same amount of fat (2.3 g saturated and 3.5 g total), there is nearly twice as much protein as plain low-fat yogurt (11.9 g protein).

Yogurt is not just delicious, though. According to Windle, the live cultures in yogurt aid in stabilizing the good gut flora that is typically found in the colon. According to the Cleveland Clinic, this can enhance gut function, which may lessen the symptoms of eczema, constipation, yeast infections, and irritable bowel syndrome.

7. Salmon

Another wise choice for lean animal protein is seafood, which has lower levels of saturated fat and cholesterol than any other animal protein and is full of heart-healthy omega-3 fatty acids, according to Kleiner.

A meta-analysis found that eating fish at least once a week is associated with a 15% lower risk of dying from cardiovascular disease than people who do not eat fish.[20]. Additionally, consuming fish has been linked to a decreased risk of developing diabetes.

A 3-oz portion of salmon contains 121 calories, 17 g of protein, 0.8 g of saturated fat, and 5.4 g of total fat, making it an especially good lean protein food choice in the seafood section, according to the USDA.[21] As Kleiner goes on, "High-protein, low-fat foods like salmon offer you the strength you need to push through a workout."

8. Tuna

There are other lean protein seafoods besides salmon. According to Nieves, tuna also fits into this category because it is high in heart-healthy omega-3 fatty acids, which help to prevent inflammation and protect your heart. The Cleveland Clinic states that a 3-oz portion of tuna contains 1 g of omega-3 fatty acids.

According to Kleiner, one of the best seafood for protein is tuna. A hundred grams of canned light tuna in water with the solids drained contains 86 calories, 19 grams of protein, 0.2 grams of saturated fat, and 1 gram of total fat, according to the USDA.

However, according to information from the U.S. Food and Drug Administration, some tuna varieties have a tendency to be high in mercury and have higher mercury contents than other fish species. Overexposure to mercury can result in mercury poisoning.

For adults, the Environmental Defense Fund advises consuming tuna no more than three times a month. The recommended serving size for canned tuna is 6 ounces for women and 8 ounces for men.

9. Tofu

A mainstay of many vegan and vegetarian diets, tofu is a soybean product. According to Nieves, it is also a good source of plant-based protein that offers sufficient levels of each important amino acid. "It is naturally cholesterol-free and an excellent option for people who avoid eating animal products," she says. According to the USDA, a half-cup portion of tofu contains 181 calories, 21.8 g of protein, 1.6 g of saturated fat, and 11 g of total fat.

Tofu is manufactured from soy, which contains isoflavones, which are antioxidants that may provide some protection against cancer, diabetes, heart disease, and stroke, according to a research paper.

10. Cottage Cheese

Cottage cheese is frequently smeared on crackers and used in lasagna. It is also a good source of calcium, in case you did not know. According to the USDA, a half-cup of cottage cheese contains around 92.5 calories, 12.1 g of protein, 1.4 g of saturated fat, 2.5 g of total fat, and 113.5 milligrams of calcium.

11. Pork Loin

Perhaps tonight you do not feel like eating meat, turkey, or chicken. If you choose the correct cut, pork can also be a lean protein option.
According to the USDA, a 4-oz pork loin contains around 188 calories, 24.1% protein, 3.1 g saturated fat, and 9.4% total fat.[29]  Additionally, it has 27 mg of magnesium (6.4 percent of the DV), 2 mg of zinc (17 percent of the DV), and 405 mg of potassium (8.6 percent of the DV).

Nieves states that lean pork cuts like loin and chop, such as sirloin roasts, pork chops, pork tenderloin, or pork loin, are excellent sources of lean protein because they are low in fat.

12. Eggs

74 calories, 6.2 g protein, 1.6 g saturated fat, and 5 g total fat are included in one large whole egg, according to the USDA. This is in contrast to one large egg white, which contains 0.06 g of total fat, 3.6 g of protein, and around 17 calories.

Because eggs are inherently high in cholesterol, there are worries that eating them for breakfast could make heart disease more likely. But according to the Mayo Clinic, findings from research examining the connection between eggs and heart disease have been mixed. More research is required because some studies have shown a correlation while others have not.

In addition to being a source of lean protein, eggs also contain carotenoid antioxidants (lutein and zeaxanthin), which may help prevent macular degeneration, according to Nieves, despite their unjustified bad image. According to a study, eating two to four eggs a week may lower your risk of developing age-related macular degeneration.

The American Optometric Association claims that these carotenoids support healthy eye cells and shield the eyes from intense light.

13. Nuts

Although nuts do include some fat, it is a very healthy fat. They are a good source of protein and low in saturated fat. If you are serious about losing weight, try using powdered peanut butter.

According to the USDA, one ounce of ground almonds contains 14.1 g of total fat, 6 g of protein, 1.1 g of saturated fat, and 164 calories.[35] They also contain zero milligrams of cholesterol, which is a benefit. 

14. Edamame

Edamame, a traditional Japanese snack made from young soybeans, is another excellent source of lean protein. A half-cup of prepared frozen beans contains just 4.1 g of total fat, less than 0.5 g of saturated fat, and 9.2 g of protein in roughly 94 calories, according to the USDA.

"Isoflavones, which are similar to the hormone estrogen in humans, are abundant in immature, young soybeans. Accordingly, edamame is a contentious food because excessive estrogen levels are believed to raise the chance of developing certain malignancies, such as breast cancer, Windle cautions.

In one trial, 140 newly diagnosed breast cancer patients were given either soy protein or a soy-protein-like placebo to consume for two to three weeks.

Following the trial, the ladies underwent surgery to remove the cancer. The women in the soy protein group exhibited genetic alterations that could lead to the regrowth of cancer when researchers reexamined their breast tissue, indicating that soy may encourage breast cancer in certain individuals.

However, there is conflicting research on this topic. Windle adds that edamame may potentially have a minor preventive effect against breast cancer. (The latter potential advantage is noted by the American Cancer Society.) To say one side or the other, more research is required.

15. Quinoa

Are you trying to find a lean protein alternative to rice? If so, the USDA states that a 44-g serving of quinoa (about ¼ cup) has 160 calories, 5 g of protein, no saturated fat, and 2.5 g of total fat.[39] With 2 g in a serving of the same size (8 percent of the DV), it is also a good source of fiber as a whole grain.

The secret of this so-called superfood's abilities may lie in its dietary fiber: The Mayo Clinic says it may help prevent diabetes and is associated with a healthier weight.[40] 

The Final Thought

The key to human health is protein. Protein, which is found in bones, muscles, skin, and blood, can give people a feeling of fullness and energy.

It is preferable to eat meals that are high in protein but low in saturated fat because certain high-protein foods are also high in saturated fat, which raises the risk of heart disease.

Among the top 15 lean protein sources are chicken, legumes, and plain low-fat Greek yogurt.

Lyfta Gym Workout Tracker App Review

The Lyfta Gym Workout Tracker app is an effective tool designed for fitness enthusiasts looking to streamline their workout routines and track their progress. With a user-friendly interface and a variety of features, it caters to individuals at all fitness levels.

Lyfta App

Think Less. Lift More. Get Stronger!

Features:

1. Workout Tracking: The app allows users to log their workouts easily, including exercises, sets, reps, and rest times. This feature helps users stay organized and accountable for their fitness goals.

2. Personalized Plans: Lyfta offers customizable workout plans tailored to different fitness levels and objectives, whether it be strength training, endurance, or weight loss. This personalization keeps users motivated and focused.

3. Progress Monitoring: Users can track their progress over time with visual analytics, helping them see improvements in their strength, endurance, and overall fitness. This is particularly motivating for long-term users.

4. Exercise Library: The app includes a comprehensive library of exercises with instructional videos and descriptions, ensuring users perform exercises safely and effectively.

5. Community and Challenges: Lyfta encourages a sense of community through challenges and social features, allowing users to engage with friends or join groups for added motivation.

LyftaApp

Lyfta App

Pros:

- Intuitive and user-friendly design

- Customizable workout routines

- Effective progress tracking with analytics

- Variety of exercises and instructional content

- Community support and challenges for added motivation

Cons:

- Some advanced features may require a subscription

- Limited integration with other fitness devices or apps

Overall Impression:

The Lyfta Gym Workout Tracker app is a robust platform for anyone serious about their fitness journey. Its combination of tracking capabilities, personalized workout plans, and community features makes it a valuable companion for achieving fitness goals. While there may be costs associated with some features, the app's overall functionality and support for users make it a worthy investment for fitness enthusiasts looking to stay on track and motivated.

Click here or wherever you see the brand Lyfta to download the app. And yes, I do get a commission if you get the paid version. If not, that`s fine, just as long as you get your workout done, that`s what matters the most.

A 7-Minute Core Training Program for Complete Novices

Core strength goes deeper than looks – it’s vital for preventing back pain and injury and increasing sports performance. This is an excellent way to begin working out your abs.

Beginner-friendly ab exercises like Bird Dog strengthen several core muscles, helping stabilize the spine for everyday movements.

Your midsection, also known as your core, is used in almost every movement you perform, including reaching for a glass of water, squatting with a heavy load, and walking your dog. Try this incredibly beginner-friendly exercise if you have not been working out these muscles or have not in a while. 

According to Maricris Lapaix, a Los Angeles-based personal trainer accredited by the National Academy of Sports Medicine (NASM), "the core is where all movement originates." Maricris Lapaix leads exercises on the Centr app. 

The pelvis and spine are stabilized and controlled by the core, which is made up of several abdominal muscles as well as muscles in your hips, pelvic floor, and spine. This has an impact on both upper- and lower-body motions.

Robust core muscles not only facilitate and ease daily activities, but also enhance safety and effectiveness in exercise endeavors by enhancing balance, stability, and alignment. According to the American Academy of Orthopedic Surgeons, having a strong core is also one of the best strategies to prevent back discomfort and injuries as you age since the muscles in your torso support your spine. According to some research, core strength may also improve performance in other sports, such as running.

Beginner's Bodyweight Core Workout

Are you prepared to begin building up your abdominal muscles? Lapaix included five exercises in this program just for complete novices. 
The five exercises are straightforward but powerful. “They need you to be in certain positions that provide maximal possibility to feel your core activate,” Lapaix explains, adding that the positions don’t leave much room for error or poor form.

The Workout Program

The muscles in your hips, spine, and pelvic floor, as well as your abdominals, make up your core. These muscles make everyday activity possible and fitness activities safer by maintaining balance, stability, and posture. This program consists of five easy exercises that will assist beginners strengthen their core. 

1. Dead Bug

With your arms extended straight up from your shoulders to the ceiling, lie faceup on the floor. With your shins parallel to the floor, bend and elevate your knees to create a ninety-degree angle. Press your lower back against the floor while bracing your abdominals. Next, raise your right arm behind you and your left leg straight out in front of you, so that the extended limbs are only a few inches over the floor. Return to the starting position. After doing so with your left arm and right leg, switch sides once more. 

2. Glute Bridge

Arms lowered by your sides, lie on your back. With both feet flat on the ground and hip-width apart, bend your knees. With your toes pointing forward, your heels should be six to eight inches apart from your glutes. Lift your hips toward the ceiling by contracting your glutes and your abdominal muscles. Your body should form a straight line from your knees to your hips to your shoulders. Only raise your hips as high as you can without arching your back. Before lowering your hips gradually to the floor, squeeze your glutes for two seconds in the highest position. Repeat.

3. Bird Dog

Start with hands and knees on the floor; stack your shoulders over your wrists and your hips over your knees. Gaze toward the floor so that your neck aligns with your spine, forming a straight line from the crown of your head to your hips. While keeping your core engaged and stable, raise your left arm straight in front of you and extend your right leg straight out behind you, reaching both away from the body and parallel to the floor. Hold briefly; then return your hand and knee to the floor. Repeat with your right arm and left leg, and continue alternating sides. 

4. Bear Plank With Knee Taps

Start with hands and knees on the floor; stack your shoulders over your wrists and your hips over your knees. Press your palms into the floor and engage your abdominal muscles by pulling your belly button in toward your spine. Keep your abdominals tight as you lift your knees about an inch off the floor. Hold this position as you alternate tapping the floor with one knee. Keep your head in line with your spine the entire time. 
If this exercise causes wrist discomfort or pain, modify it by forming fists with your hands instead of placing your palms on the floor.

5. Modified Side Plank

Lie on the floor on your right side and bend your knees so your feet are behind you. Place your right forearm on the ground with your elbow underneath your shoulder. Brace your core and push off the ground so your upper body is supported by your right arm and knee. Then, lift your hips; your body should form a straight line from head to knee. Hold this position for 30 to 45 seconds, then repeat on the other side.

What to Know Before You Try These Exercises

Is this workout safe and appropriate for everyone?

It’s a good idea to get clearance for exercise from your doctor if you have any ongoing or underlying health issues. You should also check with your doctor about starting this workout if you have back pain or injury, are recovering from abdominal surgery, are pregnant, or recently gave birth.

What equipment will I need?

All you need to perform this routine is a yoga or exercise mat.

How do I warm up?

The exercises in this routine are gentle and don’t require a warm-up. If you’re feeling stiff, Lapaix suggests warming up with Cat-Cow (get on all fours; arch your back and lower your chin to your chest on an inhale; drop your back down as you lift your head on an exhale), knee drops (lie on your back with your knees bent and feet flat on the floor; keeping your upper body in place, gently drop both knees to the floor on your left side; lift your knees back to center and gently drop them to the floor on your right side), and Cobra (lie on your stomach with your palms on the floor beneath your shoulders; draw your legs together and press the tops of your feet into the floor; press into your hands to lift your chest, draw your shoulders back, and straighten your arms; gently release to return to the starting position; repeat). Do as many repetitions as needed to loosen up.

How often should I do the workout?

Perform the routine three to four times per week on nonconsecutive days.

Do each exercise for 30 to 45 seconds and rest for 15 seconds before moving on to the next one. Start with one set (it should take about 7 minutes) and gradually progress to four sets as you get stronger.

While this workout is a great way for beginners to build core strength, your fitness routine should also include cardio and strength exercises that target every major muscle group.

Fitness Over 40: Tailored Tips to Keep You Healthy and Strong

Staying fit and healthy after 40 can be a rewarding journey with the right approach. Here are some tailored tips to help you maintain your health and strength as you age:

1. Prioritize Strength Training

   - Engage in strength training at least 2-3 times per week. Focus on major muscle groups to maintain muscle mass and improve metabolism.
   - Consider using resistance bands, free weights, or bodyweight exercises.

2. Incorporate Aerobic Activities

   - Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming.

   - Include a mix of steady-state cardio and high-intensity interval training (HIIT) for variety and effectiveness.

3. Focus on Flexibility and Balance

   - Practice stretching exercises to enhance flexibility and range of motion. Yoga or Pilates can be beneficial.

   - Include balance exercises, such as tai chi or simple standing leg lifts, to reduce the risk of falls.

4. Maintain a Healthy Diet

   - Emphasize a balanced diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins.

   - Stay hydrated and limit added sugars, salt, and processed foods.

5. Listen to Your Body

   - Pay attention to how your body feels during and after workouts. Modify exercises as needed to prevent injuries.

   - Allow adequate time for recovery to avoid overtraining.

6. Get Regular Health Check-Ups

   - Schedule routine health screenings to monitor your heart health, bone density, and other important factors.

   - Discuss any concerns with your healthcare provider and seek personalized advice.

7. Stay Social and Find Support

   - Engage in group classes or find a workout buddy to help keep you motivated.

   - Consider joining local fitness clubs or online communities focused on fitness for those over 40.

8. Set Realistic Goals

   - Establish achievable fitness goals to track your progress and keep you motivated.

   - Celebrate small victories to maintain enthusiasm for your fitness journey.

9. Manage Stress

   - Incorporate relaxation techniques such as meditation, deep breathing, or mindfulness to handle stress effectively.

   - Ensure you get adequate sleep, as it’s essential for recovery and overall well-being.

10. Stay Educated

   - Keep learning about new fitness approaches, nutrition, and wellness strategies that may benefit your age group.

   - Consider consulting with a fitness trainer or nutritionist for personalized plans.

By focusing on these tips, you can maintain your health and strength, enhancing your quality of life as you age. Remember, consistency is key, and it's never too late to start a fitness journey!

Till next time.

Ten Brain Teasers to Improve Retention

You may already be aware that maintaining physical fitness promotes overall health, but you might be surprised to learn that mental exercise is just as vital to maintaining mental wellness.

Among the best strategies to enhance mental wellness is to learn new things.

The proverb "use it or lose it" holds true for both our mental and physical well-being. We are aware of the need of engaging in regular physical activity, particularly as we age and wish to lower our chance of contracting illnesses and other aging-related conditions. For example, the Mayo Clinic states that strength training can help increase bone density and muscle mass; MedlinePlus states that balance exercises can help prevent falls; and the National Institute on Aging (NIA) states that regular moderate-to-intense exercise can help maintain your range of motion and keep you limber.

Similar to this, physical and cognitive exercise can help your brain's cognitive reserve, which is its capacity to tolerate neurological damage brought on by aging and other circumstances without slowing down or experiencing memory loss. The NIA notes that leading a brain-healthy lifestyle and engaging in regular, focused brain exercises may help increase your brain's cognitive reserve, much as weight training adds lean muscle to your body and helps you retain muscle in your later years. However, more research is required to confirm the effects.

An Integrative Method for Maintaining Mental Health

What kinds of physical activities could be good for your brain then? According to research, maintaining healthy habits and engaging in mental and physical exercise are the best ways to maintain mental acuity.

The Journal of the American Medical Association published a study by its authors in July 2019 that tracked approximately 196,400 individuals aged 60 and above for eight years, during which time they were free of dementia or cognitive impairment. Data on the lifestyle behaviors of the participants, including their current smoking status, frequent physical activity, adherence to a healthy diet, and alcohol intake, were collected. Ultimately, independent of genetic susceptibility to Alzheimer's disease and related dementias, researchers discovered that a healthy lifestyle was linked to a decreased risk of dementia in individuals.

The most common type of dementia, Alzheimer's disease, is considerably less common in persons who engage in various healthy behaviors, according to a different study that was published in Neurology in July 2020. The study followed nearly 2,800 adults for approximately six years, monitoring five healthy lifestyle behaviors: not smoking, regular physical activity, low to moderate alcohol consumption, following a Mediterranean-style diet, and participating in cognitively enhancing activities. It found that individuals who followed at least four of the behaviors had a roughly 60% lower risk of developing Alzheimer's disease.

A balanced diet that is low in fat, low in cholesterol, and high in antioxidants is one way to promote brain health, according to Robert Bender, MD, section chief of the Geriatric and Memory Center at Broadlawns Medical Center in Des Moines, Iowa. Past research highlights that foods strong in antioxidants include nuts, fruits (particularly berries), vegetables, chocolate, and herbs and spices.

Regular exercise can support vascular health in addition to a healthy diet to help protect brain tissue. It is also important to avoid boredom and ruts. Dr. Bender states, "The brain likes to learn new things," and mentions that some studies think dementia is more likely to strike those who pay less attention to their surroundings. He continues, "The brain has a tendency to atrophy when it is passive." Consequently, over time, engaging in sedentary and largely passive activities like spending hours in front of a TV can be harmful to brain function.

The benefits of physical activity can also extend to the brain. The hippocampus, the area of the brain responsible for forming new memories and recalling details, showed increased activity during a single 10-minute session of low-intensity pedaling on a stationary bike, according to a small study published in September 2018 in the Proceedings of the National Academy of Sciences journal.

Additionally, a brief study that was published in the Journal of the International Neuropsychological Society in July 2019 discovered that brain activation was increased by a single moderate-intensity exercise session that was completed right before a cognitive test. On two different days, the researchers assessed the brain activity of twenty-six healthy adults, ages 55 to 85. On one day, participants were asked to identify both famous and nonfamous names after 30 minutes of rest; on another day, participants were asked to spin a stationary bike for 30 minutes before completing the same task. The end result was a marked increase in brain activity following exercise. Researchers concluded from this finding that exercise can alter brain function quickly, adding to the body of research showing physical activity supports the strengthening of brain function as well as recollection.

Ten Mind-Body Activities to Improve Cognitive and Memory

1) Check your memory. 

Make a list of everything that comes to mind, including groceries and activities to accomplish, and commit it to memory. See how many of the objects you can remember an hour or so later. To get the most cerebral stimulation, make the list as difficult as you can. According to a tiny previous study, older persons were able to recall word lists more well when they wrote and organized lists.

2) Turn on the music. 

Take up an instrument or sing in a choir. The aging brain benefits from learning new and complex skills. Although the research on this topic is limited, a previous review in The Gerontologist suggested that musical activities, such as playing an instrument, participating in a choir, or taking piano lessons, showed particular promise for healthy brain aging. 

3) Perform mental math. 

Solve problems without using a computer, pencil, or paper. A short study indicated that answering math problems improved participants' cognitive function, and it was published in Advances in Experimental Medicine and Biology in 2021. Walking concurrently with this workout might increase its difficulty and athletic appeal.

4) Enroll in a culinary program. 

Pick up a new culinary skill. Taste, smell, touch, and sight are among the senses that are used in cooking, and each sense engages a distinct area of the brain. According to the Cleveland Clinic, you will also need to engage cognitive abilities like organizing, multitasking, problem-solving, making a grocery list, and meal planning.

5) Acquire proficiency in a foreign language. 

The brain is stimulated by the hearing and listening that come with learning a new language. Additionally, a meta-analysis published in October 2020 in Psychonomic Bulletin & Review found that bilingualism was linked to a decreased risk of dementia.

6) Make word images. 

Think about other words that start (or end) with the same two letters once you have visualized the spelling of a word in your mind.

7) Sketch a map using your memories. 

Upon arriving home from a trip to a new location, attempt to create a map of the region. Every time you travel somewhere new, perform this practice again. An earlier study on London taxi drivers—who are expected to commit the intricate city layout to memory—found that those who were successful in doing so had improved cognitive function and long-lasting alterations in their brain morphology.

8) Put your taste buds to the test. 

When dining, make an effort to recognize each component of your food, including the more delicate herbs and spices.

9) Develop your eye-hand coordination. 

Take up a new pastime that will help you maintain your hand-eye coordination and fine motor abilities. This could involve racquet sports, tai chi, crocheting, painting, drawing, or playing video games, according to Harvard Health Publishing.

10) Take up a new sport. 

Get moving and perform an athletic exercise. According to a review that was published in December 2019 in Frontiers in Psychology, improving your strength, balance, and aerobic capacity—your body's capacity to use oxygen as energy—can help shield your brain from age-related damage. While Harvard Health Publishing promotes swimming as an exercise that improves brain health, Morley explicitly advocates yoga, golf, or tennis.

"In the coming decade, I predict brain wellness to be right up there with heart health, now that there is proof that living a brain-healthy lifestyle works!" says Bender. "People will soon realize they can take steps to keep their brains healthy, just as they know they can prevent heart disease by taking certain actions."

The Top 9 and Worst Protein Sources

In order to sustain a robust physique and a balanced diet, protein is an essential macronutrient. However, are you eating the right meals to provide the right amount?

Protein can come from different sources. Here, we separate the wheat from the chaff.

Humans would be in terrible shape without protein. Not only does this essential nutrient form muscle mass, but it also plays a crucial role in hormone production, enzyme synthesis, and cell structural support (it is one of the three macronutrients along with fat and carbs), according to StatPearls.

Luckily, most of us have little issue reaching our needs when it comes to protein. An examination of data from 2001 to 2014 revealed that the average daily intake of protein for adults in the US is close to 90 grams. Although this is more than the minimum 50 grams recommended by the Food and Drug Administration (FDA), the authors point out that the FDA's advice is based on a minimal consumption meant to prevent deficiency rather than necessarily maximize physiological function. 

All proteins are not made equally, though. In fact, consuming large amounts of protein from meat high in saturated fat can raise cholesterol levels, which is bad for the heart. Furthermore, the American Heart Association states that consuming too much protein may leave little place for other nutritious foods like fruits and vegetables.

That is why having a well-thought-out diet rich in protein sources might help you feel better overall. However, many people are increasingly curious about which protein sources are superior to others due to the growing popularity of plant-based foods, lean meals, and snacks. Here is a ranking of nine common sources of this macronutrient that builds muscle by nutrition experts.

Top Protein: Greek Yogurt

Greek yogurt is essentially a higher protein variant of conventional yogurt, but you may recognize it as a creamier, thicker version of your favorite tangy dairy dish. According to the Academy of Nutrition and Dietetics, Greek yogurt is created by filtering off extra liquid whey from regular yogurt, which thickens it and doubles its protein content. The USDA states that 8.78 grams of protein per 100 grams of whole, unsweetened Greek yogurt are more than the 3.82 grams per 100 grams of conventional plain whole yogurt. According to the USDA, another thick, strained yogurt that is similar in protein to Greek yogurt is Icelandic yogurt (Skyr).

According to one study that examined the effects of eating Greek yogurt together with resistance exercise, this creamy source of protein not only helps to build muscle mass but also has a host of other health advantages. Furthermore, according to Johns Hopkins Medicine, nutrients like calcium and vitamin D are essential for maintaining a strong immune system, regulating blood flow, and supporting muscle and nerve function, among other aspects of general health. However, before making a purchase, it is crucial to check the nutrition label, advises Los Angeles-based registered dietitian Lauren Hubert. "You may easily believe that the yogurt you are purchasing is high in protein, but in reality, it contains a lot of sugar," the expert states. According to Hubert, going with plain Greek or Icelandic-style yogurt is the best choice. Add some chopped fruit, cinnamon, honey, or maple syrup, or sweeten to taste.

Worst Protein: Plant-Based Yogurt

Plant-based yogurts may not always be an excellent source of protein, even though Greek yogurt is. "The majority of plant-based yogurts do not have a lot of protein," says Essex County, New Jersey-based Alyssa Smolen, MS, RD. "It is better to stick to dairy yogurt, ideally Greek yogurt, if you are trying to have yogurt to complete your protein demands." For instance, the USDA reports that Kite Hill's plain almond milk yogurt has just 3.33 grams of protein per 100 grams and also adds thickening gums and starches. According to the USDA, coconut yogurt has even less protein—just 0.31 grams per 100 grams.

Best Protein: Eggs

Eggs are a great option for a quick protein boost. In Hamden, Connecticut, David Katz, MD, MPH, a specialist in internal, preventative, and lifestyle medicine, claims that eggs offer an easy and adaptable source of healthy nutrients. According to the USDA, they offer a significant high-quality protein value for the money, weighing 6 grams for each giant chicken egg. In comparison to protein from dairy, meat, and plants, a recent study found that the protein from eggs is the most easily digested protein in meals. This means that the amino acids in eggs are more readily available for the body to use. Eggs have also been demonstrated to boost immunity, control blood pressure, and reduce hunger, all of which can help with weight management.

Hubert explains, "I eat eggs every single day. I am a nutritionist." Do not eliminate the yolks, she advises. According to her, "the yolk contains so many high-quality vitamins and minerals." For example, the research above indicates that the yolk contains approximately 40% of its protein. Another study found that the yolk also contains vitamins A, D, E, K, and B12.

Worst Protein: Red Meat

Red meat has significant drawbacks even though it has some of the greatest protein content of any food—29 grams in 100 grams of lean top sirloin, for example, according to the USDA. According to Dr. Katz, red meat is a triple negative because of its consequences on human health, the environment, and the possibility of animal abuse. Increased consumption of red meat, even unprocessed varieties, has been associated with an increased risk of heart disease and type 2 diabetes, as per the findings of two different studies. Katz came to the conclusion that "little [red meat] is preferable."

Best Protein: Beans

According to Katz, beans receive a higher grade than meat does. Based on previous studies, they have a low saturated fat content, high fiber and protein content, minimal environmental impact, and will not break the bank when it comes to groceries. Particularly canned or dry beans are a wise choice: The USDA states that a half-cup portion has 9 grams of protein and fiber per 100 grams.

Worst Protein: Hot Dogs

This is not surprising: Among protein options, hot dogs do not rank very high. Several of the same health hazards associated with red meats also apply to processed meats. A meta-analysis has actually shown that eating red and processed meats is linked to a considerably increased risk of colorectal cancer. A systematic review and meta-analysis also indicates that consuming processed meats, such as hot dogs, raises the risk of ischemic heart disease by 18%.

It has to do with their level of preparation. "A lot of fat and sodium are added to meats during processing, such as processed meats like sausages and hotdogs, which will be less nourishing," explains Hubert. As per the USDA, a standard hot dog has 6.5 g of saturated fat and 472 mg of sodium. This amounts to 20 and 32 percent of the recommended value for saturated fat and salt, respectively, in a single day.

Best Protein: Wild Salmon

You do not have to eat animal products to obtain high-quality protein—the kind that gives your body all the critical amino acids it needs. If you do, Katz suggests trying wild salmon. Why lose control? The USDA states that wild-caught salmon will yield somewhat more protein—25.4 grams per 100 grams—than farmed salmon, which has 22.1 grams per 100 grams. (The Washington State Department of Health explains that this is because farmed salmon have a diet higher in fat, which makes the fish fatter and lower in protein.) Wild salmon does, however, also contain a lot of heart-healthy omega-3 fats.

Worst Protein: Hard Salami

Hard salami, like hot dogs, is a problematic protein due to its high processing level, fat content, and sodium load. According to the USDA, 100 grams of hard pork salami has an amazing 22.6 grams of protein, but it also has 407 calories, 13.4 grams of saturated fat, and 2,260 mg of salt. Once more, having too much of these nutrients may raise your chance of developing heart disease. Limit your intake to one ounce and indulge in hard salami only on special occasions if you are truly wanting it on a charcuterie board or sandwich. To give you an idea, depending on how thinly you cut them, one ounce is approximately three to six slices.

Best Protein: Lentils

Do you want a plant-based protein that will satisfy your hunger? Lentils are a great place to start. Their high fiber and high protein combination can be a pleasant addition to stews, curries, and other dishes. As per the USDA, there are 7.9 grams of fiber and 9 grams of protein in 100 grams of cooked lentils. These little legumes are available in five colors: brown, green, red, black, or yellow. They are all extremely nutritious.

Lentils are among the healthiest foods available in general. According to Amidor, "one of the few foods to be classified as both a vegetable and a protein by the USDA is pulses like lentils since they are so healthy."

Summary

Protein is not just for bodybuilders or professional athletes. Every vital process in the human body is powered by this macronutrient. It is advisable to steer clear of more processed foods like plant-based yogurts, hot dogs, and salami and to rely more on minimally processed foods like beans, wild salmon, lentils, and eggs when choosing your protein consumption. Seek advice from a certified dietician who can tailor advice to your individual needs if you are worried about your intake of protein or where it comes from.

Note:

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