Every man strives to achieve a light yet muscular physique. Music and health have always been strongly correlated, with many people theorizing that what you listen to can significantly impact your overall mood and other cognitive functions. However, one untapped benefit of your playlist is it can enhance your workout routine and contribute to a better body.

Picking the Right Tunes for Your Workout

Before diving into music and health’s influence on your physique, what are the factors to choosing the right tune? There are several things to consider for your workout playlist.

Tempo

Music is always viewed as a motivational tool for exercise, thanks to its tempo. A study finds that fast-tempo music is suitable across different exercise intensities compared to those with slower beats. For the best results, it’s recommended to pick out tracks with 130 to 150 beats per minute.

Slow-tempo music does get a lot less love, and it’s also associated with the least desirable psychological outcomes within the same study. However, you may want to adopt it for your cooldown steps to signify the end of your exercise routine.

Genre

Genre is also a big factor in music and health. As lovely as classical music is, it can be hard to hype yourself up to do pushups with it in the background. Well, maybe you can, but it doesn’t help increase your passion for exercise.

Rap is one of the best genres. They’re fast-paced with a sick bass and timely beat drops. Most rap artists are men, which can make the lyrics more intense and provocative than other songs. EDM, pop and hard rock are also ideal since they offer high tempo.  

Length

Everyone’s workout duration is different, depending on their preference and goals. If you have a one-hour session though, you wouldn’t want to have one four-minute song on loop for the entire time. You need some variation.

Make a playlist that matches the length of your workout. Spotify usually displays the playtime, so you can gauge whether you’ve added enough songs. Alternatively, you could just listen to a part of the longest song in the world. It spans up to 138 hours, 41 minutes and 20 seconds.

Preference

Every man has their preference about what they like to listen to. While previous recommendations steer you toward a certain direction, you should always consider what you want. It’ll make the workout much more enjoyable.

Plus, you may just find that you are making better progress. A study finds that athletic performance may suffer if the music played isn’t in line with their preferences, imploring people to always account for personal choice. 

Music and Health Before the Workout

Music and health have always worked hand in hand to enhance the mind, which can already serve as a great prep routine for the actual exercise. Find inspirational music to stimulate you into exercising. 

There are other psychological benefits to listening to music as well. This activity provides a variety of long-term positive effects like better overall cognition, attention and orientation. It can also modify emotions, giving you a good boost on the days you don’t feel like working out. 

Benefits of Music During the Workout

The workout routine is where all the magic happens to achieve a good physique. While the destination may be far, music is a tool to make the journey more bearable. 

Increase Endurance

You need consistency to achieve your dream body. Playing a song doesn’t mean you’ll automatically get buff. However, there are signs it can improve your body’s capabilities to go through endurance exercises. 

The study on how preference improves your athletic performance specifies how music can enhance endurance and resistance in the long run. These improvements in one’s exercise response mean you can constantly work out as you’ve scheduled. 

Influence Fatigue Perception

You need to figure out how to change your fatigue perception. Some people get mentally tired immediately, which can hinder them from working out and delay their ideal physique. 

Research notes that a song’s tempo can factor into runners’ perception of fatigue after running multiple times. Granted, exercise intensity is still the most prominent factor, but you can still anticipate better mental and physical performance and overlook discomfort. 

Improve Strength and Power

With great power comes a strong physique. There’s no shortcut to achieving this, as you must focus on building your athletic capabilities. However, you can listen to music and focus on reaping its ergogenic effects.

Ergogenic effects are associated with higher strength and power output, which fortunately increases when you synchronize your movements with music. There are instances where they still happen even without such adjustments, so further research is needed. 

Using Music as a Recovery Regimen

Overworking your body is a step that can setback your health and bring your preferred physique far from reach. Luckily, you may also use music to recover from the stresses of exercise. Your favorite songs can regulate your heart rate and blood pressure go down.

You can also use slower songs to cool down and stretch, matching your movements to the rhythm. When you’re done with the workout, you can also synchronize your breathing to a steady tempo to calm yourself down. 

Downsides to be Wary Of

Music is beneficial for your health, but there are some precautions you need to take. For instance, if you’re running in a public space, you can’t have the volume too loud. It could prevent you from hearing all kinds of cues, leading to unwarranted bumps, trips, and other accidents. 

Music can even be distracting while indoors. It can negatively influence one’s working memory, affecting information retention. Imagine forgetting how many reps you’re doing. An aimless routine can be detrimental, so you must remember to lock in while your earphones are on.

Utilize Music for Your Health 

Music benefits your health and well-being, which can help you build up your physique in the long run. Just remember to be careful of getting too distracted by the beat. No matter how catchy it is, you have to use it as a tool to persevere and progress.

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It’s no secret that life is busy, filled with adult responsibilities, work and maybe even kids. Finding the time to get a good sweat in can seem impossible with such limited time for yourself. Fortunately, Tabata training might just be the answer. This short, high-intensity workout promises maximum results in minimal time, making it great for burning calories and improving your fitness. Here’s everything you need to know about this fast-growing fitness trend.

What is Tabata Training?

Tabata is a type of high-intensity interval training (HIIT) workout that involves performing exercises in cycles of 20 seconds of maximum effort followed by 10 seconds of rest. You repeat this for a total of four minutes or eight cycles. You can repeat these cycles as many times as you want, depending on how much time you have. 

Developed by Japanese scientist Dr. Izumi Tabata and his team, this method aims to improve both aerobic and anaerobic fitness levels quickly and efficiently. You can apply it to various exercises, including sprints, squats, push-ups and more, making it a versatile and intense workout suitable for those looking to maximize their fitness gains quickly. 

Tabata vs. HIIT

Tabata training and HIIT are both forms of interval training, but they have distinct differences in structure and intensity. It’s a specific type of HIIT that follows a precise structure of 20 seconds of hard effort followed by 10 seconds of rest. This incredibly intense method is designed to push the body to its limits in a very short time, making it highly effective for improving overall fitness.

HIIT, on the other hand, is a broader term that encompasses various interval training styles that alternate between high-intensity and low-intensity periods. The work-to-rest ratios in HIIT can vary, depending on the session, from 30 seconds of effort followed by 30 seconds of rest to longer periods of rest and work. 

While Tabata is one of the most intense forms of HIIT, other HIIT workouts can be less rigorous and more customizable to different fitness levels and goals. Both methods are effective for burning calories and improving cardiovascular fitness, but many people prefer Tabata for a quick and challenging workout. 

How Tabata Training Works

Tabata uses HIIT principles to maximize efficiency and effectiveness in a short period. This type of training is built on the idea that short bursts of maximum effort, followed by brief rest periods, can yield significant improvements in cardiovascular fitness, strength and fat loss. The intense effort forces the body to operate near its maximum capacity, using more muscle fibers and higher cardiovascular demand.

During a Tabata session, the exercises are typically compound movements that engage multiple muscle groups, such as burpees, jump squats, jumping jacks or mountain climbers. This increases the intensity and ensures you burn plenty of calories in a short time. The brief 10-second rest periods are crucial as they provide just enough time for partial recovery, enabling you to maintain a high performance in the work interval. 

Tabata is effective because it pushes the body into an anaerobic state, where the demand for oxygen exceeds the supply. This anaerobic effort leads to a significant afterburn effect, known as excess post-exercise oxygen consumption (EPOC). EPOC causes the body to keep burning calories at an elevated rate even after you’ve finished the workout, enhancing fat loss and boosting your metabolic rate. 

Additionally, the intensity can improve your body’s ability to tolerate and recover from high-intensity efforts, leading to better aerobic and anaerobic activities over time. You can also adapt Tabata training to your fitness level by modifying the exercises, adjusting the intensity or incorporating equipment like kettlebells, dumbbells or resistance bands. 

Benefits of Tabata Workouts for Men

Tabata training comes with plenty of benefits, making it an appealing choice for fitness lovers of all levels. Here are some of the key advantages of incorporating Tabata workouts into your fitness routine:

A Cardiovascular Boost

The intensity pushes the cardiovascular system to work harder, improving overall heart and lung function. This can improve your endurance and stamina if you stay consistent. Additionally, high-intensity workouts can reduce your blood pressure, further benefiting your heart.

Increased Metabolism

Tabata workouts significantly elevate the heart rate, increasing calorie burn during and after the workout. So, even once you’ve finished your session, your body will continue burning calories. A study conducted by ACE Fitness found that you can burn up to 15 calories per minute during a session You could burn around 240 to 360 calories during a 20-minute session. 

Enhanced Fat Loss

Due to the high-intensity intervals, Tabata is effective for fat burning. Combining aerobic and anaerobic exercises reduces body fat while preserving muscle mass. 

Improved Muscle Tone

Muscle tone is often the main focus for many fitness lovers. By incorporating various compound movements, Tabata engages multiple muscle groups, helping to build and tone muscles. This can lead to improved muscle definition and strength. 

Time Efficiency and Convenience 

One of the biggest advantages of Tabata training is its time efficiency. Each session lasts only four minutes, making it convenient for people with busy schedules who still want to get an intense workout. 

Save Time, Lose Fat

Tabata training may just be the answer to your busy schedule and your fat loss goals. Its unique structure torches calories and boosts your cardio and muscular endurance. With its time-efficient design, Tabata is an excellent option for anyone looking to achieve significant fitness gains without wasting hours in the gym.

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Gym anxiety can be a significant barrier to starting and maintaining a fitness routine, impacting your confidence and enjoyment in the gym. When you’re anxious, it’s easy to feel overwhelmed or intimidated by unfamiliar equipment, experienced gym-goers or the gym environment.

This anxiety can discourage you from going to the gym, leading to missed workouts and stalled progress on your fitness journeys. Addressing gym anxiety is crucial for ensuring you can work out consistently, feel comfortable and fully enjoy the benefits of your fitness routine. Tackling gym anxiety head-on can create a positive and empowering gym experience that supports your overall well-being.

What Is Gym Anxiety?

Gym anxiety is the feeling of unease or fear associated with going to the gym. Common symptoms include sweating, rapid heartbeat, nervousness and a sense of being overwhelmed. If you have social anxiety, you may be more likely to experience gym anxiety, as the gym can be a social environment where you feel scrutinized.

People often experience gym anxiety due to fear of judgment from others, unfamiliarity with gym equipment and concerns about not fitting in. These factors can create a barrier to starting or maintaining a fitness routine. In addition, these conditions make it essential to understand and address your anxiety to have a more comfortable and productive gym experience.

Identify Personal Triggers

Identifying personal triggers for gym anxiety is a crucial first step in managing it effectively. Start by reflecting on past experiences at the gym or other public places, especially if post-COVID anxiety has heightened your fear of being in public spaces. Likewise, pay attention to specific situations that make you feel anxious, such as crowded areas, using unfamiliar equipment or feeling watched by others.

Self-awareness is pivotal to managing anxiety, so take note of your physical and emotional reactions in these situations. Common triggers include fear of judgment, not knowing how to use equipment and discomfort in social settings. Recognizing these triggers lets you develop strategies to address them and make your gym experience more positive and less stressful.

Preparing Mentally and Physically

Mental preparation before heading to the gym can significantly reduce anxiety. Techniques like positive affirmations and visualization can boost your confidence and set a positive tone for your workout. For example, remind yourself of your strengths and visualize completing your exercises.

Physical preparation is equally important. Plan your workouts and set realistic goals to ensure you know exactly what to do once you arrive. Establishing a pre-gym routine — such as listening to your favorite music or doing light stretching — can help calm your nerves and create a sense of readiness. These combined strategies will help you approach your gym session with a more relaxed and focused mindset.

Choosing the Right Gym and Time

When selecting a gym, look for one that feels comfortable and welcoming. Visit a few gyms in your area to see which ones have a friendly staff, clean facilities and a supportive community. Consider going during off-peak hours — like early in the morning — when gyms are much emptier compared to the evening.

These factors can make the environment less intimidating and give you more space to familiarize yourself with the equipment. Moreover, a supportive and non-intimidating gym environment is crucial for reducing anxiety and ensuring you feel motivated to return regularly. Prioritize finding a gym where you feel at ease and confident, which will enhance your overall fitness experience.

Utilizing Distractions and Focus Techniques

Effective distraction techniques during workouts can help reduce anxiety and keep you focused. Listening to music or podcasts can provide a mental escape and make time quicker. Focused breathing and mindfulness exercises are also powerful tools for managing anxiety.

Try deep breathing techniques or a short mindfulness practice before and during your workout to stay calm and centered. Staying present and concentrating on your exercises rather than the surroundings helps you avoid feeling overwhelmed. Integrating these strategies creates a more enjoyable and anxiety-free workout experience.

Starting Small and Gradual Progression

Small, manageable workouts significantly reduce gym anxiety and build confidence. Begin with exercises you feel comfortable doing, and gradually increase the intensity and duration of your workouts. This gradual progression helps you avoid overwhelming yourself and prevents muscle mass and strength plateaus, ensuring continuous improvement.

Celebrating small victories – such as completing a workout or lifting a slightly heavier weight — can boost your confidence and motivate you to keep going. Taking it step by step lets you create a positive workout experience that reduces anxiety and supports your fitness goals.

Setting Realistic Goals and Tracking Progress

Setting achievable and realistic fitness goals is crucial for maintaining motivation and reducing anxiety. When your goals are attainable, you’re more likely to stay committed and feel accomplished. Track your progress using a fitness journal, app or simple notes to monitor improvements over time.

In addition, celebrate milestones — whether running a bit longer or lifting a heavier weight — to keep yourself motivated. This process of goal-setting and tracking creates a clear path for your fitness journey, giving you a sense of direction and reducing the anxiety of uncertainty. By seeing your progress, you’ll stay motivated and confident in your abilities.

Seeking Support and Guidance

Working with a personal trainer or fitness coach offers numerous benefits, including personalized workout plans and expert guidance. A fitness coach can also provide emotional support and encouragement, helping you overcome obstacles and stay motivated.

Finding a workout buddy or joining fitness classes can make your gym experience more enjoyable and less intimidating. Having someone to share the journey with can boost your confidence and provide accountability. 

Moreover, support from friends and family is crucial in alleviating gym anxiety, as their encouragement and presence can make you feel more comfortable and motivated. Surrounding yourself with a supportive network can transform your fitness journey into a positive and empowering experience.

Embracing a Positive Mindset

A positive mindset is decisive in overcoming gym anxiety, helping you approach workouts confidently and enthusiastically. Foster self-compassion by being kind to yourself and recognizing your efforts, even when progress seems slow. Avoid negative self-talk by replacing critical thoughts with affirmations and focusing on what you can do rather than what you can’t.

Moreover, patience and persistence are fundamental. Building confidence takes time and consistent effort. Celebrate your small achievements and understand that setbacks are part of the journey. Maintaining a positive outlook and treating yourself with kindness reduces anxiety and lets you enjoy your fitness routine more.

Embracing a Positive Fitness Journey

Apply these solutions to overcome gym anxiety and enjoy your fitness journey more confidently and efficiently. Conquering gym anxiety enhances your workouts and boosts your well-being, leading to a healthier and happier life.

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The best exercise for abs is the one that delivers the most effective results. However, the actual workouts and their durations often vary. In fact, if you ask 10 fitness experts the best way to achieve the coveted six-pack abdomen, they might recommend 10 different exercises. The good news is they all work. What matters is your willingness and ability to see it through, 

What Makes a Good Ab Exercise? 

The ideal workout for building a toned stomach targets the core ab muscles with each rep. Some exercises cover only one or two of these areas, but generally, the more muscles you can work at once, the closer you are to getting your six-pack. These are:

Rectus Abdominis

This is the largest major muscle in the abdominal region, making up the body’s upper and lower abs areas. The rectus abdominis spans almost your entire torso, holding internal organs in place and maintaining stability during movement. It’s also the primary muscle that makes the six-pack bumps when you have a trim, fit abdomen.

External and Internal Obliques

Your external obliques help rotate your body, controlling the momentum and returning to your natural position. These muscles run from the outer edges of your ribcage to the pelvic area. The internal obliques run diagonally in the opposite direction. They also allow you to rotate your torso and bend your body sideways. Exercising these areas can produce a more toned frame that enhances the six-pack physique. 

Transverse Abdominis

These muscles stabilize your core during movement. They’re located in the midsection of your body, just slightly above the waist. When you suck in your tummy, it’s your transverse abdominis doing the work. Exercising these areas is essential to maintaining strong and stable abdominal muscles.

5 Most Effective Exercises for Building Your Six-Pack

Building well-defined abs requires dedication, consistency and the right exercises targeting your abdominal muscles effectively. Here are five of the most effective workouts that can help you sculpt your abs:

1. Planking

The plank is one of the most common core exercises and one of the few workouts that don’t require special equipment. It primarily targets your core muscles, engaging multiple muscle groups simultaneously and improving stability. Planking creates tension in your abs, which helps build your endurance and improve posture. 

Start your plank in a push-up position but with your weight resting on your forearms instead of your hands. Keep your body straight from head to heels and gently squeeze your glutes and quads to prevent sagging. Hold this position for as long as you can while maintaining proper form.

2. Russian Twists

Russian twists are one of the best exercises for abs because they target the oblique muscles while also creating tension along the abdominal area. They also improve your rotational stability, which is essential for everyday activities and preventing injuries during other exercises.

To perform Russian twists, sit on the floor with your legs stretched out in front of you. Bend your knees slightly, getting your feet a few inches off the ground. Lean back to approximately 45 degrees, engage your core, and twist your torso from side to side, lightly touching the ground beside you with your hand. Remember to keep your head straight and look ahead, maintaining the proper elevation. Also, ensure you’re twisting your trunk, not your shoulders or neck.

3. Crunches 

There are different variations of crunches, and all are effective at building your abs. Bicycle crunches are among the most popular of the lot because they target both the rectus abdominis and oblique muscles. The twisting action from the bicycle movement and the up-down motion from the crunch perfectly complement each other, effectively engaging multiple muscle groups in the abdomen.

To do a bicycle crunch, lie on your back with your hands behind your head, legs raised and knees bent at a 90-degree angle. Bring your right elbow toward your left knee and alternate sides as you do a pedaling motion. 

4. Flutter Kicks

Flutter kicks primarily target the lower abdominal muscles, including the rectus abdominis and the transverse abdominis. They also engage your hip flexors and quadriceps muscles in the front of the thighs, improving overall fitness. 

Flutter kicks are stationary, so you can do them just about anywhere with a mat and adequate ground space. Simply lie flat on your back with your hands pressed palms down on either side of your body. Lift your right leg and bring it back down while simultaneously raising the left leg so it’s like you’re walking in the air.

If you want to enhance the exercise, try it in water. Wade to the pool’s deep end and practice a few flutter kicks while gripping the edges with your hand. The water adds a bit of resistance, causing you to exert more effort with each kick. Do the routine for two minutes with a 1-minute rest in between three sets. 

5. Mountain Climbers

Mountain climbers are a dynamic, full-body exercise that primarily targets the core muscles while engaging the shoulders, chest and legs. They strengthen your abdominal muscles, increase heart rate and improve calorie burn. 

Start in a plank position with your hands directly under your shoulders and your head slightly tilted like you’re looking ahead. This exercise is called mountain climbers because it mimics the motion of clambering up a steep incline while maintaining a steady momentum. It’s super easy to do and doesn’t require any special gear or accessories. 

Don’t Forget Your Dietary Changes 

The best exercise for abs will be ineffective if you don’t take care of your diet. Eating plenty of protein is key to building and maintaining healthy muscles. Think eggs, fish, chicken and lean meats while minimizing processed foods. Beans and lentils are great options, too and are rich in a host of nutrients, including magnesium, fiber and B vitamins. 

Remember to drink lots of water to replenish your lost fluids during exercise. You don’t want to risk the effects of dehydration on your journey to a more fit and toned body. 

Sticking to these dietary restrictions might seem rigorous, but they’re necessary if you’re trying to get chiseled abs as quickly as possible. 

The Best Exercise For Abs 

Incorporate these simple but super effective exercises into your workout routine consistently, gradually increasing intensity and repetitions as your stamina improves. Consistency, paired with a balanced diet and sufficient rest, will help you achieve your six-pack goals efficiently.

Ready to put your ab workout into full force? Check out our detailed breakdowns of easy ab exercises to get started and ab-building workouts you can do in the pool!

The post The Best Exercise For Abs to Build Your Six-Pack Immediately appeared first on Modded.

Exercise is integral to daily life, and people have believed it for centuries. The earliest civilizations found ways to work out even without a 24-hour gym on every corner. Athletic training and strength were priorities in the Roman Empire, as these entities needed strong soldiers. What were some of the ancient exercise techniques in Greece and Babylon? Here’s your guide to old-school fitness.

Did Ancient Civilizations Exercise?

Physical activity was more necessary in the old days because of the need for agriculture. Farmers worked long days to produce olives, grapes, wheat and other essential crops in Ancient Greece. The Greeks are only one of many people you can point to for fitness history. 

These Mediterranean inhabitants believed exercise was necessary for society, and you can see this belief in their Olympic festivals. Plato — an ancient Greek philosopher — said humans needed physical activity and education to succeed. If you don’t get exercise, you destroy your good condition. Physical activity preserves your body in the short and long run. 

The most prominent ancient exercise forum was the Olympic Games. People traveled from all over to watch the earliest forms of professional athletes show off their skills. These events included shot put, equestrian, running and other sports you still see today. The old Olympics even introduced the Pentathlon in 708 B.C. once wrestling became an official sport for the games. 

6 Ancient Exercise Methods

While the Olympics were prominent, they don’t necessarily translate to ancient exercise techniques for the average person. Here are six examples of old fitness routines even in the old days. 

1. Community Sports

People in Ancient Rome gathered in public baths for socialization and reading time. These forums also presented opportunities for physical activity and community sports. You won’t find a Madison Square Garden-type venue here, but you could gather your buddies and play sports. 

While some civilizations limited female participation, men and women competed in various sports. For instance, the men gathered for boxing, weight lifting, running and wrestling. That doesn’t sound much different from what you see with modern male exercise techniques. 

Both men and women played ball sports, even if they weren’t as popular as pickleball or modern-day football. Women typically favored swimming and trochus, a game where you roll hoops on the ground. 

2. Cauldron Lifting

Exercise has hardly ever been conventional. Some ancient exercise methods were unorthodox but provided big-time results. Have you ever tried to lift a cauldron? This strategy was prominent in Ancient China as the men discovered how to elevate their physical education. Lifting heavy objects was commonplace, but cauldron or ding lifting was among the most peculiar.

This Ancient Chinese sport grew because cauldrons were one of the heaviest objects in your home. In the Warring States period, martial artists tested their strength by lifting dings alone or with a partner. How much did these objects weigh? Scholars say the cauldrons could weigh several hundred pounds, leading to back-breaking work. Imagine having a ding-lifting contest at your local gym with the boys. 

3. Primitive HIIT

High-intensity interval training is a relatively new concept you can find at fitness centers. Some guys do HIIT because it saves time while burning calories and providing a full-body workout. You can find a HIIT group at a local gym, but the idea goes way back to Ancient Rome because of Seneca the Younger. 

Seneca was a jack of all trades, with philosophy being his most famous attribute. Additionally, he wrote satire and plays to contribute to early art forms. The famous Roman statesman also had thoughts on exercise and influenced ancient civilizations. Seneca said exercise shouldn’t be strenuous because there was no point. Instead, he recommended short bursts of workouts to take it easy. Could Seneca have launched a successful HIIT class in Ancient Rome?

4. Rope Climbing

Imagine you’re in a physical education class, and your coach says it’s time to climb the rope. It seems like this task isn’t as prominent anymore, but it’s still enough to strike fear into your heart. Climbing up the rope is challenging unless you have superior upper body strength. Where did this exercise technique come from? As it turns out, the Ancient Greeks were doing this task, too. 

The rope climb originates with Claudius Galen, who moved from Greece to Rome in the second century. This historical figure was a health care pioneer, writing books about medicine and bodily temperament. Galen said rope climbing was critical for measuring a person’s physical fitness because it determines how much energy you have. Ancient civilizations often used rope climbing competitions to test their soldiers and ensure peak physical performance. 

5. Ballistic Training

Primitive technology meant ancient exercise included any means possible to get fit. Ballistic training was a common denominator across Ancient Greece, Rome and other civilizations. Ammunition didn’t exist back then, so none of these sports included ballistic armor or bullets. This training included much of what you see in track and field events at the Summer Olympics. 

For example, the earliest form of shot put came from Ancient Greece, where people threw stones as a sport. The ancient exercise technique had similarities to modern events as the athletes threw stones from their shoulders with only one hand. Greek athletes also threw discs, javelins and tree trunks to show their feats of strength. 

6. Hindu Squats

Skipping leg day is a bad idea, and Indian wrestlers avoided lower-body peril with Hindu squats. Wrestling has existed in India for centuries as a primary strategy for staying fit. How did these ancient people use Hindu squats for their regimen? 

Squats are one of the best routines for your lower body while simultaneously strengthening other regions. Wrestlers need superior lower body strength to aid their stability, so Hindu squats are just what the personal trainer ordered.

Hindu squats look similar to the regular version, with your arm movements being the main difference. Lower your body like normal and extend your arms behind you. Raise your arms to be straight in front as you rise up. Imagine getting your body ready to jump without lifting yourself — that’s what a Hindu squat feels like. 

Ancient Exercise Methods to Get Fit 

Fitness is more accessible today with peer-supported research and professional trainers to kickstart your routine. However, ancient civilizations lacked those luxuries and cultivated exercise methods anyway. While some routines seem unorthodox, other regimens are still visible today. Hindu squats a

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The dead hang is about as simple as exercises come. Despite that simplicity, it’s a great addition to your routine, no matter what your fitness goals are. Here’s a closer look at dead hangs’ benefits, potential risks and how to incorporate them into your workout.

Dead Hang Benefits

Believe it or not, simply hanging from a pull-up bar can be a big boost for your fitness. While you probably won’t get jacked from this exercise alone, the dead hang’s benefits are hard to ignore.

Improves Your Grip Strength

The most noticeable benefit of the dead hang is that it strengthens your grip. Regardless of how fit you are, if you hang on a bar long enough, it’ll get pretty difficult to hold on after a while. Pushing that limit — especially without chalk or grips — can work wonders for your grip strength.

Improving your grip strength is a crucial part of your fitness journey. The more you can hold onto, the more you’ll be able to lift for faster muscle gains. Studies also show that grip strength is a useful biomarker for aging, with a stronger grip being associated with a longer, healthier life.

Decompresses Your Spine

Dead hangs also decompress your spine. When you hang from the bar, gravity pulls your body down, stretching your joints without any unnatural movement or excessive weight. In addition to making you feel less stiff, this decompression can relieve back and shoulder pain.

Muscle strain in your shoulders is common with poor lifting form or if you overwork your upper body. Dead hanging can counteract that strain so you can keep on lifting without hurting yourself. The decompression will also help you maintain better posture, both improving your lifting form and helping you in everyday life.

Strengthens Your Upper Body

Another one of the dead hang’s benefits is that it offers an upper-body workout. While it’s not an intense exercise, it engages several key muscle groups, including your delts, traps, lats and forearms. You probably won’t see serious gains from hanging, but it’s a low-impact way of strengthening these muscles to improve other movements like pull-ups or rowing.

Increases Your Flexibility

Similarly, dead hangs improve your flexibility and mobility in your upper body. When you hang, your arms lock out straight over your head as gravity pulls you down. This light pressure and full extension stretch your joints and stabilizer muscles, especially around your rotator cuff. 

Regularly experiencing this extension will help you move your arms and shoulders more easily. This flexibility will improve other movements like pull-ups and cleans so you can lift more with less risk of injury. It’ll also boost your recovery time if you’ve injured your shoulder, making dead hangs a great physical therapy movement.

Are There Any Risks to Dead Hangs?

Like any exercise, dead hangs’ benefits go hand-in-hand with some risks. However, because this is a low-impact and usually static exercise, you’re less likely to hurt yourself doing them than you are, say, lifting weights.

The biggest risks with dead hangs are wrist strain and joint pain around your shoulders and elbows. To minimize your chances of injury, don’t hang too often or for too long, especially if you’ve recently injured your upper body. 

How to Do Dead Hangs

Dead hangs are remarkably simple. All you need is a pull-up bar — which you can install at home fairly easily — and something to step on to reach it.

To do a dead hang, step up to the bar, grab it, then step off whatever you used to get up there so your feet hang above the ground. You could also jump up to the bar to grab it, but this will cause more strain, so avoid it if you have an injury.

Once you’re hanging, keep your arms straight and stay still. Try not to lean to one side or the other, too, so you hold equal weight with each arm.

Beginners should hang for 10 seconds before dropping and resting, then repeat for three sets. As you improve, you can hang for longer and do more sets. Regularly going to failure — hanging until you physically can’t anymore — will yield the best results, but don’t do it every set.

Dead Hang Workout Ideas

You’ll get the most out of dead hangs’ benefits if you incorporate them into a larger workout routine. Here are a few ideas for implementing them in your fitness plan.

Add Hangs to Your Upper Body Workout

Dead hangs mainly work your shoulders and grip, so they’re a great addition to an upper body workout. Improving your grip strength is key to growing your forearms in other movements and stretching your back can prevent injury from your heavier lifts.

Consider doing a few hangs to warm up before a weightlifting routine or as a cooldown afterward. Alternatively, you could do them in between heavier sets to give yourself a little recovery time while still fatiguing your muscles enough for continued growth.

Pair Dead Hangs With Cardio

You could also create a great low-impact workout by alternating hanging and cardio. The hangs should strain you enough so the cardio portions get your heart rate up for some serious calorie-burning.

A simple but effective way to do this is to try to hang for a cumulative 10 minutes. Every time you drop from the bar, run 500 meters. Try to complete this workout as quickly as possible by running faster or holding on longer.

Experiment With Variations

It’s also worth playing around with some dead hang variations. Hanging from gymnastics rings instead of a pull-up bar adds a layer of difficulty and will strengthen your stabilizer muscles. Lifting your knees or holding your legs in front of you for an L-sit will add a serious core workout to the mix.

You can also experiment with different grips. Face your palms away from you to target your back and face them toward you to work your biceps more.

Integrate Dead Hangs Into Your Fitness Routine Today

There are many benefits to dead hangs, so you’re missing a lot if you’re not regularly doing them. Whether you want to improve your grip, straighten your posture or relieve back and shoulder pain, hanging will do the trick. Follow these guidelines and implement this exercise into your routine today.

The post Your Guide to Dead Hangs: Benefits, How-to and More appeared first on Modded.

Boxing and kickboxing are both famous combat sports. They are excellent options for people looking to get in shape and learn self-defense.

While they are fairly similar in design — except for the kicking — they share some areas that deviate. Here is the difference between boxing vs kickboxing and the one you are better off learning.

The Art of Boxing

Boxing has been around for years. It is often referred to as one of the oldest combat sports. While the exact origin of the popular sport is unknown, several pieces of evidence show people competing in some form of boxing throughout history.

It mainly focuses on punching, head movement and footwork. In a boxing match, two people wear protective equipment such as gloves and use a combination of strikes to best their opponent. For a fighter to be declared the victor, they either need to knock out their opponent or outscore them.

In boxing, fighters can only throw punches from the waist up. For this reason, footing and head movement — evasion — play a massive role in the sport. The amount of boxing rounds is usually between four and twelve.

Over the years, this combat sport has evolved a lot. Because the sport’s history is complex, it is often disputed who the father of modern boxing is. However, many people believe that honor lies with Jack Broughton since he introduced the first set of rules.

That said, boxing as people know it today, was first implemented in 1867 with the Marquess of Queensbury rules. This made the sport more civilized. Previous versions of boxing allowed for wrestling, kicking the fighter when down and even eye gauging.

The Art of Kickboxing

Kickboxing is very similar to boxing and utilizes several of its techniques alongside various forms of kicking. As the name applies, in kickboxing, kicking, punches and knees are allowed. In terms of utilizing the legs, this sport borrows a lot from Muay Thai and karate.

However, unlike Muay Thai, kickboxing fighters are prohibited from using their elbows — depending on the rules. Kickboxing, as most people know it today, was first introduced in the 1990s with the K-1 kickboxing rules. In matches, fighters wear protective gear like gloves, mouthguards and ankle wraps that can sometimes offer some protection for the shins.

Boxing Vs. Kickboxing: Comparing the Two

As stated, while both sports are similar, they share some key differences. Here is a quick rundown:

Fighting Gear

The equipment used in both sports is mostly the same. Both rely on gloves, hand wraps and mouthguards. The biggest difference comes with shoes. In boxing, the fighters wear shoes that provide them with more traction in the ring.

On the other side, kickboxers don’t have any footwear and instead fight bare feet. This is to accommodate for all the variety of kicks they throw. In training, more gear is often used, such as shin guards.

Rules of the Sport

In boxing, bouts take place in a ring and rounds last for three minutes. Between rounds, there is a one-minute rest period. However, rules do vary between professional and amateur boxing. In amateur boxing, men fight for three rounds lasting three minutes.

Whereas women fight for four but only last two minutes. In pro boxing, this does differ. The number of rounds depends on the boxer’s skill level and the situation. Most championship fights last for 12 rounds.

In the past, this used to be for 15 but was reduced to only 12 due to several safety reasons. Both professional and amateur fights are scored the same way with a ten-point system. However, in pro boxing, the primary objective is to knock out the opposing fighter.

If a knockdown occurs, the fighter has limited time to get back up again without any assistance. In kickboxing, matches are fought in the same boxing ring. The total number of rounds is between three and five — K-1/ unified rules.

Rounds last for three minutes and have a rest period of one minute between them. Kickboxing also utilizes the same ten-point scoring system as boxing. As with boxing, the main goal is to knock out the opponent.

With kickboxing, fighters can punch and use their legs and knees — this can depend on the rules. In some kickboxing matches, clinging is also allowed. However, the fighter can not strike their opponent from it and elbows are entirely forbidden.

Fighting Technique and Footwork

In boxing, one key part of a defense that many fighters utilize is quick head movements to evade strikes. This is less used in kickboxing because the use of legs makes it more risky and dangerous. Besides that, both sports rely on the same techniques to avoid strikes.

Same as head movements, footwork plays a much more significant role in boxing than in kickboxing. Kickboxers have the advantage of using their feet to open their opponent for follow-up attacks. Boxers don’t have this luxury. They use quick footwork to find different openings and advantageous positions for their punches.

Pros and Cons

Looking at the pros and cons of the two fighting styles can help people decide which one to learn. Both sports have added physical benefits such as improving someone’s mood, increasing self-confidence and enhancing overall mental health. Because boxing is all about quick movement and heavy punches, it teaches people how to get the most out of their striking.

That said, boxing does limit a fighter to only using their fits. In other words, the individual would have a limited skill set compared to other fighting styles, such as kickboxing. A boxer only knows how to defend against punches, but in kickboxing, this is not the case.

The fighter would also learn to protect themselves against opponents using their legs. With that in mind, both sports are at a significant disadvantage regarding ground game. Neither teaches you how to fight on the ground or defend against a takedown.

Therefore, some fighters decide to learn another fighting style, such as judo or jiu-jitsu, to avoid having a gap in their fighting abilities.

Boxing Vs Kickboxing: Which One Should You Choose?

This entirely depends on personal preference. In most cases, it is better to choose the one that appeals to you more. Both kickboxing and boxing are excellent choices for self-defense. However, in real-life situations, fights tend to go to the ground.

If the attacker has some experience in grappling, you might be in trouble. Thus, it is better to take some classes in how to respond against a fighter on the ground in addition to the style you selected. Consider the difference between boxing vs kickboxing alongside why you want to learn one of the sports and base your decision on that.

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Making new friends as an adult is challenging for several reasons. Many of us simply don’t have the time or energy because we’re too busy with family and work responsibilities. The isolation brought on by COVID-19 also put a damper on our social lives, but it’s time to move on. Here’s how to make new friends as an adult in ten simple ways.

1. Reach Out to Neighbors

Unless you live in an isolated rural area, reaching out to neighbors is the easiest way to make friends. Whether they live next door or a few blocks away, their close proximity is ideal for making impromptu plans without disrupting your schedule. Plus, knowing your neighbors is vital for social cohesion and community security. Life is better when neighbors trust each other.

Even if your neighbors have different interests or lifestyles, it doesn’t hurt to be on good terms with them. You might need their help with landscaping, watching the house while you’re away and other chores in the future. Don’t isolate yourself within your own community. Being friendly with neighbors will pay dividends in the long run.

2. Be More Sociable at Work

The same principle applies to your work colleagues. What’s the point of being shy at work and not making friends? You interact with these people for 40+ hours a week. You’re already familiar with their interests and personalities. You’ve seen them at their highs and lows. You’re already friends with them in spirit, so why not make it official?

Of course, you don’t have to get along with every single co-worker. Every workplace has a handful of friend groups or “cliques”, just like kids at school. Knowing how to make new friends as an adult is no different. You naturally befriend the people who make your life easier, whether it’s at a full-time job or an elementary school.

4. Get a Gym Membership

If you’re not a fan of drinking, then you can take the complete opposite approach and get a gym membership instead. A local public gym is full of potential friends who share your passion for health and fitness. You can make friends simply by asking for a spot or complimenting their exercise technique. Socializing in the gym is super easy.

However, making friends at the gym can look very different for men and women. Men prefer to train alone or in small groups, while women gravitate toward large group exercise classes because they feed off each other’s energy. Keep these general rules in mind as you choose your gym membership package.

3. Hit the Bars

If you need some help making new friends, alcohol is the ultimate social lubricant that will unlock your fun side. We’re not suggesting you should rely on alcohol for socialization, but there’s no denying that it makes you more extroverted. You’re bound to meet new people and form an instant connection over a few drinks.

However, there is a key distinction between going to a bar and going to a club. Bars are perfect for socializing because they’re smaller and usually have seating that promotes conversation. Clubs are packed to the brim and you can’t hear the person next to you. The former environment is obviously superior for making new friends as an adult.

5. Join a Rec Sports Team

Another athletic environment that’s great for making friends is recreational sports. You can stay physically active, start a fun hobby and form a new friend group at the same time. There are lots of sports that adults can play as they get older even if you lose some athleticism. Sports have been bringing people together for thousands of years and they’re not going to stop now.

Plus, afterward you and your teammates can grab dinner or drinks together. The friendships you get from rec sports go far beyond the game. The game is just the catalyst for future bonding moments off the field.

6. Sign Up for a Class or Workshop

If sports aren’t your forte, then you can also sign up for a class or workshop catered toward adults. There’s a class for every hobby, including cooking, art, photography, pottery, woodworking, acting, singing and more. A classroom environment is ideal for finding friends with similar interests or exploring potential partners.

7. Go to Church

Going to church is one of the oldest and safest ways to make new friends as an adult. If you’re looking for people who share your values and religious beliefs, there’s no place better for socializing than a local church. People will be thrilled to see a new face in their parish and welcome you with open arms.

8. Volunteer

What if I told you there was a simple way to do meaningful work for your community and simultaneously grow your social circle? Volunteering can be hard work, but it brings great fulfillment because you’re devoting your time to people in need. The people you meet through volunteering are humble, courteous and a joy to be around.

9. Join a Parenting Group

Making friends as an adult becomes more difficult once you have children. Since your daily schedule now revolves around your kids, you can’t devote much time to a real social life. However, you can still make friends with other parents who are in the same boat. Join a parenting group at your child’s school or daycare so you don’t go insane.

10. Get More Active on Social Media

Last but not least, you can make new friends by getting more active on social media. Start commenting on posts and profiles that interest you. Reply to other people who leave comments to get a conversation going. Join online communities and actually talk to people on social media instead of scrolling in the shadows.

Confidence is Key

At the end of the day, your confidence level is the key to making new friends as an adult. New relationships aren’t just going to fall into your lap. You need to take the initiative and look for socializing opportunities with the confidence of a functional, independent adult. That doesn’t sound so hard, does it? Now get out there and start a conversation!

The post How to Make New Friends as an Adult in 10 Simple Ways appeared first on Modded.

Nobody is immune to muscle soreness. Everyone experiences body pain once they overwork the muscles. Even athletes who’ve been training all their lives or gym goers who never missed a day of workout for years can still feel slight to intense discomfort. But these people can continue their fitness routine without a break because they learn how to relieve sore muscles fast and the consequences of a heavy workout.

How Long Do Sore Muscles Last?

One of the most pressing questions about fitness is how long muscle sores last. The short answer is it depends. Several factors come into play, such as your biology, healing ability and the strain level the body is subjected to. 

Muscle soreness has two types: acute and delayed onset muscle soreness (DOMS). Acute muscle soreness is the strain and burning pain you feel immediately after high-intensity training. For example, if you jump squats for several reps, you’ll instantly feel the pressure on the knees and lower body. But you recover from this discomfort quickly. 

In contrast, delayed onset is a muscle sore that appears 24 to 72 hours after engaging in a highly strenuous or new physical activity. You’ll feel the stiffness at least a day after you exercise. 

You can experience both types of muscle concerns. Although these sensations of pain and stiffness are expected when working out and typically go away after days, it’s still important to take care of yourself to recover. 

How Do You Get Rid of Sore Muscles Instantly?

Muscle pain doesn’t vanish instantly, but you can accelerate recovery with some strategies. Learn these six methods that delve into how to relieve sore muscles fast and appropriately.

1. Get Moving

You don’t need to skip a gym day because of soreness. It might sound counterintuitive, but moving less extreme can minimize symptoms and help you recover faster. After a day of high-intensity training, switch to light cardio and stretch the next day to keep the blood flowing. 

2. Use an Ice Pack

Ice packs are a traditional method to treat soreness. If you notice swelling on the affected area, apply a frozen towel or a block of ice wrapped on a thin cloth to ease the inflammation. Numb the area for 20 minutes with ice, then remove the towel. Wait for an hour before reapplying the ice pack. Use the same after-workout care for only three days. If it doesn’t get better, visit your doctor. 

3. Get a Massage

There’s a good reason athletes and active people frequent spas or hire a private therapist. A massage sounds like the most relaxing thing after a powerful workout, but its best advantage is it eases sore muscles. 

A review found sports massage can improve the delayed onset muscle soreness and the person’s flexibility. Consider it if it’s not part of your workout routine yet. 

4. Take a Salt Bath

Apart from massage, another ideal method to soothe muscle problems is a warm salt bath. Epsom salt is a popular option for a relaxing soak as it contains magnesium and sulfate, believed to be absorbed by the body when dissolved in warm water. However, scientific proof of whether the body can absorb magnesium or the universal benefits of Epsom salt is lacking. People believe these naturally occurring minerals are what make the salt beneficial. Many people claim it’s effective and most integrative medical experts recommend it.

To use, pour 300 grams of Epsom salt into a tub as running hot water fills it. Adjust the temperature to what you can tolerate to avoid burning yourself. Ease into the tub and soak for 15 minutes. 

5. Take a Pain Reliever

A convenient way to relieve stiffness is using medications. Although over-the-counter pills don’t accelerate recovery, they can help alleviate pain and discomfort, making your succeeding gym sessions bearable.

6. Use Topical Pain Creams

Like pain relievers, topical gels, rubs, patches and creams may also relieve muscle. You can get some of these options at your local drugstore, but others may need a prescription, such as nonsteroidal anti-inflammatory drugs (NSAIDs). Make sure to follow the application instructions when using topical creams. 

Pre-Workout Tips To Minimize Sore Muscles

Muscle sores are an inevitable outcome of an intensive workout, but you can reduce the pain level by doing a pre-training routine. Here are some suggestions. 

 1. Do Warm-Ups for a Few Minutes

In yoga, there’s a peak pose in each session, which is the most intense out of all the forms. But before reaching it, the body must be conditioned so you can do the peak challenge safely. It’s the same with your workout routine. Think of it as a movie that starts slow and easy. Doing lighter exercises, like stretching or jogging, for several minutes before increasing the intensity will help prime the muscles for a good workout.

2. Progress Into a New Exercise Gradually

Your body may initially find new exercise routines stressful, so take your time easing into the training. If you want to upgrade the intensity, do it slowly or every other day to avoid overwhelming your muscles. If you develop muscle sores, give your body time to recover by shifting to low- or moderate-impact routines until you feel OK to return to your target intensity level. 

3. Set Limited Rest

If you work with a coach, they may advise limited rest, which is the option to restrict the use of sore muscle groups. For instance, if you’re sore after running, try light walking the next day. Avoid completely putting the body into an immobile state. This way, your muscles can adapt to the stress and build tolerance. 

4. Remember To Cool Down

Like warm-up exercises, cooling down post-exercise is as important in preventing injuries and improving circulation. Physical activities impose stress on the body. You’d want to return to a pre-exercise physiological state through stretches and other light exercises to lower your temperature and slow your heart rate. Doing this helps transition the body to a stable form of rest. 

5. Stay Within Your Limits

A common cause of exercise-related injury is when you push beyond your limits. While it’s tempting and motivating to see proof of progress by increasing your training time or lifting heavier weights, listening to your body is essential. Work through your progress one step at a time to ensure you don’t injure yourself. 

Muscle Sores Are an Inevitable Part of Exercise

The level of muscle soreness after a satisfying workout varies for each person. Some people may only feel slight pain. Regardless, taking care of your body during fitness training is vital.

People always say, “No pain, no gain,” but you can lessen the pain by building your workout nicely. Do a series of warm-up routines first before intense activities. More importantly, listen to your body and train with limits in mind. At the end of the day, a good workout is one without injuries.

The post How To Relieve Sore Muscles Fast in 6 Ways appeared first on Modded.

Finding the best gym for beginners is a difficult first step in your fitness journey. Since you don’t know what to look for, you could easily end up in the wrong environment. That’s why we created this guide — to help people find the perfect place to start their physical transformations. Here are the best gyms for beginners based on five key factors.

What Makes the Best Gym for Beginners?

First, let’s explain what specific qualities make a great gym for beginners. They just need a gym that covers the basics and allows them to build a strong foundation for future success.

Here are the five main qualities you should look for when browsing your local gyms:

• Cheap Memberships: The most important factor when choosing a gym is the membership price. Beginners shouldn’t have to pay exorbitant weekly or monthly fees just to get their goals off the ground. Some gyms try to take advantage of newcomers by overcharging them or demanding a high down payment.

• Flexible Hours: Gyms that open early in the morning or late at night are ideal for beginners because they accommodate people with busy schedules. You can easily find time for a daily workout while sticking to your other commitments. 24-hour gyms are even better.

• Equipment Variety: The best gym for beginners has a strong variety of free weights, machines, cables and cardio equipment. It’s important for beginners to experiment with different exercises so they can craft an effective workout routine.

• Personal Trainers: A team of personal trainers can help you improve your training fundamentals and clarify your fitness goals. Although you don’t have to hire a personal trainer, their presence in the gym is a great sign of the facility’s commitment to health and wellness.

• Welcoming Environment: Finally, the gym needs to have a welcoming environment for newcomers. Some gyms are highly exclusive or too intense for beginners. Look for places with a more laid-back and casual atmosphere to start your fitness journey.

Based on these factors, here are the seven best gyms for beginners that will have the most positive impact on your fitness progress during its early stages.

1. Your Local Chain

As a general rule, local chains are better than regional or national chains. This rule applies to retail stores, restaurants and many other businesses. Gyms are no exception. Locally owned businesses are directly invested in their communities both socially and economically, which means they tend to have generous prices, hours and staff members.

Here are the local gym chains in some major American cities:

• New York City: New York Sports Club
• Los Angeles: Bay Clubs
• Chicago: Fitness Formula Clubs
• Boston: Lynx Fitness Club
• St. Louis: Club Fitness
• Miami: Prestige Fitness
• Denver: Denver Gym & Fitness
• Seattle: The Seattle Gym
• Washington DC: VIDA Fitness

Local gyms are also more likely to have a welcoming atmosphere. Regional and national chains attract bigger crowds, which can be intimidating for beginners. Local chains are usually smaller facilities that have the same members year in and year out. You should feel more comfortable in the latter environment.

2. Planet Fitness

If there’s one national gym chain that’s perfect for beginners, it’s Planet Fitness. No other gym can match PF’s low membership prices for all patrons. The Classic membership is only $10 per month with a $1 down payment. The Black Card membership is $24.99 per month, but you get access to every facility in the country and can bring a guest free of charge.

Planet Fitness also has several strict policies that are designed to deter obnoxious people and create a casual atmosphere for newcomers. The famous “lunk alarm” prevents people from yelling or slamming weights during their workouts, and the dress code ensures that everyone wears appropriate exercise clothing.

3. Anytime Fitness

Anytime Fitness is arguably the best gym for beginners for several reasons. As the name suggests, the gyms are open 24 hours a day and members can access any location in the country. The average membership cost is $41 per month in the United States and $53 in Canada, but they can get as low as $29.99.

Another reason to choose Anytime Fitness is the business’s franchise model. Small business owners can independently operate their AF facilities, which allows them to create an atmosphere that fits with the local culture. They can offer personal training programs, fitness evaluations and monitoring systems that help members track their progress.

4. 24 Hour Fitness

24 Hour Fitness is an excellent choice for beginners, mainly because it’s always open. You can work out whenever you want and create a training schedule that perfectly fits with your other responsibilities. The facilities also manage to stay clean and organized despite being open 24/7, which demonstrates the staff’s commitment to providing a safe workout environment.

The standard membership cost is $29.99 per month with a $1 down payment. You could also go for a $39.99 All-Club membership, which gives you access to all locations nationwide. 24 Hour Fitness offers a free three-day pass for potential members, so you’ll have plenty of time to determine whether the gym is right for you.

5. Gold’s Gym

Gold’s Gym is arguably the most popular gym chain in the U.S. and Canada. It received international attention after the Gold’s Gym Venice Beach location appeared on the hit bodybuilding documentary “Pumping Iron” and became the top choice for serious lifters from that point forward.

Membership prices vary by location, but Gold’s Gym claims that the average membership only costs $2 per day or $39.99 per month. It’s a little on the expensive side, but the equipment at Gold’s is far better than other commercial gyms. We highly recommend getting a free trial and experiencing the equipment quality for yourself.

6. Crunch Fitness

Crunch is another popular chain that’s known for its wide range of equipment and amenities. This franchise is relatively new compared to Gold’s Gym, Anytime Fitness and 24 Hour Fitness, which means all of the equipment is in great condition and most of the patrons are novices or beginners. Memberships start at $9.99 per month, which is extremely cheap.

The Crunch franchise is split into two parts — the standard Crunch Fitness locations and premium Crunch Signature locations. Crunch Signature offers upgraded facilities and equipment such as saunas, steam rooms, private studios, gift shops and full-service locker rooms. If you want a luxurious gym experience, then Crunch is a great choice.

7. LA Fitness

LA Fitness isn’t your typical commercial gym. It has plenty of equipment and personal trainers, but it also has basketball courts, racquetball courts, swimming pools and specific spaces devoted to powerlifting and other exercise niches. If you’re not sure about your fitness goals and want to explore different interests, LA Fitness is the place for you.

The standard LA Fitness membership is $39.99 per month, which includes a free fitness assessment and access to unlimited group classes.  The atmosphere here is quite different from other gyms, but beginners will enjoy the range of possibilities and might discover a new passion they hadn’t considered before.

Find the Right Gym for You

The best gym for beginners is ultimately the place where you feel the most empowered to pursue your fitness goals. Look around your community for local chains and these six national chains. Ask friends, read online reviews and check out the membership fees. Don’t wait another day! Take action now and get started on your fitness journey!

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