You don’t need a lot of equipment to get into running, but a good pair of running shoes is a must. The good news is that virtually all modern running shoes meet that standard—but if you want the very best, our expert advice can help. We’ve tested and reviewed hundreds of pairs from all the major brands and consulted with experts to select the best running shoes in different categories, including cushioned shoes, stability shoes, trail-running shoes and carbon plate running shoes.

Whether you’re considering buying your first fitness tracker or planning to upgrade your current one, it’s worth familiarising yourself with what’s available and what these devices can now do. Fitness trackers used to be glorified pedometers, and by the number of articles still written about 10,000 steps you’d be forgiven for thinking they still are. But even the most basic tracker now tracks your heart rate and will tally any activity that counts towards the 150 minutes of cardio the WHO, NHS, CDC, American Heart Association and others recommend. And it’ll track your steps too.

The more expensive devices have the ability to record and estimate all kinds of metrics across almost every sport and healthy activity, and guide you towards better health and possibly improved performance. That’s a dizzying array of promises and features, and we can help you make sense of it and find the best fitness tracker for you.

The Coach team have been testing all manner of fitness trackers, GPS multisport devices and smartwatches for in-depth reviews since 2017, giving us practical, hands-on experience of using devices from all the major brands and familiarity with generations of the most popular lines. 

Below you’ll find our top fitness tracker picks, based on years of testing, for people who are looking for an all-rounder. We’ve included a few GPS sport watches and smartwatches that fit the bill and stand out from the competition, but if you’re after something specific, you may well find it out with our selections of the best running watches, best fitness smartwatches or best swimming watches.

The Best Fitness Trackers

A sleek, stylish tracker in a stainless steel case, the Fitbit Luxe goes beyond keeping tabs on your general activity and sleep, adding a stress management score out of 100 and a meditation function. 

The Luxe offers basic sports tracking, piggybacking on your phone’s GPS, but the small screen means it’s not the easiest to see data while exercising. The Fitbit app, however, is a treasure trove of data, although it requires a Premium subscription ($79/£79 a year) to get the most out of it. 

One of Fitbit’s three-strong line-up of bands, the Luxe is less expensive than the chunky Fitbit Charge 5 ($149.95/£129.99), which offers GPS and more smartwatch features. If you’re looking for better battery life than the five days the Luxe offers, the Fitbit Inspire 2 ($99.95/£84.99) has similar features plus 10 days of battery life, although it’s not nearly as chic. 

Read more in our Fitbit Luxe review

If you prefer the look of an analogue watch but still want top-notch health tracking then the ScanWatch is the obvious choice. The understated, stylish design and slim build of the watch belie the clever tech it contains: it can track your heart rate and blood oxygen saturation, and take a medical-grade ECG measurement. It will also record your activity and track your exercise and sleep too. While the sports tracking is basic compared with a dedicated watch, the detailed sleep tracking is up there with the very best.

A small circular screen on the top half of the watch face shows essential stats, with more detailed information available in the partner Withings Health Mate app. It syncs seamlessly with the watch and explains clearly what the watch records, so you can interpret what’s good or bad. To top it all off, the battery lasts 30 days on a charge, so the illusion of an analogue watch isn’t undone by daily trips to the charger.

Read more in our Withings ScanWatch review

The Xiaomi Mi Band 6 offers a huge amount of features for such a small and cheap tracker. As well as tracking your everyday activity and 30 different sports, it also has a blood oxygen saturation sensor and measures your stress levels throughout the day. All the info it records is displayed to great effect on the bright 1.56in (40mm) AMOLED screen, which is the main upgrade on the Band 5, which had a 1.1in (28mm) screen. 

Naturally there are some drawbacks which you’d expect at this price. The tracking is not always perfectly accurate and there is no built-in GPS, though the Mi Band 6 can link up to a phone to use its GPS when recording outdoor activities. It’s also worth noting that the battery life will be considerably shorter than the 14 days given if using the band regularly to track exercise, though it will still last a week on a charge with heavy use.

If you have an iPhone to use it with, the Apple Watch is the best smartwatch to get, and while the Apple Watch Ultra is a bit sportier than the Series 8, the latter is half the price and we prefer its sleeker design. As well as being a great smartwatch, the Series 8 offers excellent daily activity tracking and great sports tracking since the watchOS 9 software update improved the native app. 

The key advantage of the Apple Watch is the App Store, which contains a fantastic array of activity and sports tracking apps, and even sleep tracking apps to improve the basic native tracking available on the watch. 

Read more in our Apple Watch Series 8 review

The most affordable device in Garmin’s Vivomove range, the Vivomove Sport has a minimalist analogue watch face that will suit casual exercisers who don’t want to look like they’re wearing a fitness tracker.

The Vivomove Sport is a solid fitness tracker with good health and activity tracking and access to a wealth of data free of charge in the Garmin app (Fitbit, take note). As well as basic health data and sleep tracking, the device can monitor your stress levels and the body battery score rates your reserves out of 100 – a helpful reminder to rest when you’re getting run down. 

You can strap on similar features for less with the Garmin Vivosmart 5 ($149.99/£129.99), but we were put off by that device’s monochrome screen.

Read more in our Garmin Vivomove Sport review

The Charge 5 is the first in Fitbit’s popular line of bands to have a colour screen, and it’s also 10% thinner than the Charge 4, with a more appealing, rounded design. It adds new sensors that allow it to take electrocardiogram (ECG) measurements and an electrodermal activity (EDA) scan. It will also feature Fitbit’s forthcoming Daily Readiness Score. It has most of the features on Fitbit’s Versa and Sense smartwatches, but in a more compact design.

We have had some problems with the accuracy of the built-in GPS during outdoor activities, and you will need a Fitbit Premium subscription to get the most out of the Charge 5 (a six-month membership is included, then $9.99/£7.99 a month). However, it is still a top-notch fitness tracker and the most feature-rich band Fitbit has ever made.

Read more in our Fitbit Charge 5 review

The Huawei Watch Fit 2 is packed with features and on paper looks to be a great sports watch, smartwatch and fitness tracker all rolled into one. It is a terrific activity and sleep tracker with an attractive design, although we found its sports tracking a little lacking. The smart features are limited as well, although the fact Android users can load music on it gives it a palpable edge on similarly-priced trackers.

The AMOLED screen in particular stands out as larger and brighter than the display on the Fitbit Charge 5, which the Watch Fit 2 provides stern competition too thanks to the rounded feature set it offers, though the Fitbit has a slicker user experience.

Read more in our Huawei Watch Fit 2 review

The Forerunner 55 is Garmin’s entry-level running watch, but that description undersells it because really it has all the essentials runners of all levels need to track their training, plus some useful extra features on top. It has built-in GPS and a heart rate monitor, offers structured workouts and guided training plans you can follow from your wrist, and tracks several other sports alongside running – though it doesn’t have a triathlon mode, which the Coros Pace 2 (below) does at the same price.

Compared with its predecessor the Forerunner 45, the 55 has several helpful new features for runners. These include Garmin’s Track Run mode, a recovery advisor which estimates how long your body will need to recover from its exertions. There are also suggested workouts each day, so you can outsource all the planning of your training to the watch. The 55 also gets a battery boost , offering 20 hours of GPS tracking as opposed to 13 on the 45. However, if those new features don’t excite you then it’s worth looking for the 45 in sales since its price often drops.

Read more in our Garmin Forerunner 55 review

The price of the best running watches can top four figures, but there’s little need for even the most ardent runner or triathlete to look beyond the Garmin Forerunner 255. It offers accurate and detailed tracking for a range of sports, has multisport and open-water swimming modes for triathletes, and will also analyse your training and provide workout suggestions to help you keep improving.

It’s also a great general activity tracker, and will feed the data it tracks on your sleep and general activity into its recovery analysis to help you plan your workouts. The Forerunner 255 also has other useful features like breadcrumb navigation with turn-by-turn directions, plus music storage and the ability to link up with Spotify on the Music versions of the watch.

We have some reservations about the Polar Ignite 3, which sometimes frustrated us during our testing owing to laggy performance and inaccurate GPS tracks, but for the most part it’s a great fitness tracker with a stylish design. The AMOLED screen is impressively bright and the Ignite 3 is very thin and lightweight, which makes it comfortable to wear at all times (as long as you swap out the silicone strap it comes with, because that did irritate our skin).

The Ignite 3 will suggest workouts to you daily based on how rested and recovered you are, prompting you to do cardio, strength or supportive sessions like stretching. It’s one of the best sleep trackers out there too, even telling you the times you’re likely to be more alert each day based on your previous night’s sleep.

Read more in our Polar Ignite 3 review

This lightweight sports watch offers an awful lot for under £200, matching the features of Garmin and Polar devices that cost twice as much. The Pace 2 even outdoes them on the battery front, providing 30 hours of GPS and lasting a couple of weeks on a single charge.

If you’re a runner or a triathlete, this is the most full-featured budget sports watch you’ll find, with accurate tracking, training plans, structured workouts, running power measured from the wrist and the ability to connect to pretty much any external sensor. The Pace 2 will also track everyday activity like steps and calories, but it doesn’t have any smart features or the more fashionable design of devices from the likes of Fitbit and Apple.

Fitness Tracker Features Explained

Step counting

Before heart rate monitors became standard, keeping track of your steps was the reason you’d wear a device all day, rather than just strapping one on for a workout. An accelerometer in the device senses movement and software translates certain movements into steps. It’s an imperfect method to say the least, as anyone whose fitness tracker has buzzed to celebrate a step goal while you’re sitting on the bus will know.

That’s not to say counting steps is pointless. Movement – steps or otherwise – is good and more movement is better, and it’s the little encouragements and challenges to induce you to move more and move regularly that can be beneficial to your health.

Heart rate monitoring

It was once a feature restricted to high-end trackers, but most wearables now offer 24/7 optical heart rate tracking.

With heart rate tracking comes a wealth of other information, including an estimate of your VO2 max and resting heart rate, both of which are good measures of your overall cardiovascular fitness. High-end sports trackers also use heart rate tracking to provide info on the effect of your training session and how long you should spend recovering afterwards.

Optical tracking is usually pretty accurate during day-to-day life, but is more hit and miss during exercise, especially intense workouts. That can be especially problematic when certain tracker brands offer training sessions to follow that rely on you working on certain heart rate zones. Getting a tight fit with your tracker can help, but don’t expect miracles – if you want more accurate heart rate tracking it’s wise to link your device to a chest strap via Bluetooth or ANT+ if possible.

ECG measurements

There are several fitness trackers available now that can take a medical-grade electrocardiogram (ECG) measurement from your wrist, which you usually do by holding your finger against one part of the device for 30 seconds. These ECG scans can detect atrial fibrillation, ie an irregular heartbeat – a common condition, but one you will want to get checked out by your GP if a device does detect it.

Watches with the ability to take an ECG reading also often be able to monitor your heartbeat proactively to detect abnormally low or high heart rates, or prompt you to take an ECG if they spot any signs of an irregular heartbeat.

ECG-enabled fitness trackers require a CE mark in the UK and Europe, and an FDA certificate in the US. This means some devices that can technically do it don’t actually offer the feature yet while this certification is pending. Those that already have both a CE mark and FDA approval include the Apple Watch, the Fitbit Sense 2, and the Withings ScanWatch.

Stress tracking

Fitness trackers that have the ability to measure your heart rate variability – the time between your heartbeats – can use that info to rate how physically stressed you are. The higher the variability in this time the better, because it means your body is in relax mode, whereas low variability means your body is in action whether that’s because you’re digesting food, processing alcohol or just heading into an important meeting.

This state of physical stress is completely normal, but it does need to be balanced with downtime, which is usually when you’re asleep. Devices with stress tracking use your heart rate variability to give you a stress score, usually a simple number out of 100, which can be helpful in identifying whether you’re giving your body the chance to relax and recover regularly.

Sleep tracking

Sleep is just as important as exercise and diet when it comes to your overall health. Many trackers now record how long you spend asleep and break that down into periods of deep, light and REM sleep, allowing you to gauge your sleep quality.

This information can be useful if you pay attention to what might be responsible for a bad night’s sleep (eg booze) or a good one (eg no booze), but there is a limit to how useful this information can be. It’s not like steps where you can actively try harder to get more. However, the better devices can help nudge you towards better habits, allowing you to set reminders for a consistent sleep schedule.

GPS tracking

The addition of a GPS chip in the device means your tracker will accurately record speed, distance and elevation during outdoor activities like running and cycling. Cheaper trackers will use an accelerometer to estimate distance covered, with mixed results – see the perennial “fitness tracker doesn’t accurately track a marathon” story that comes out before the London Marathon every year. That exposé uses an accelerometer, while virtually every runner in the London Marathon will be using a GPS tracker. Some trackers offer an in-between option that connects to your smartphone and uses its GPS signal to offer more accurate tracking, which obviously means you need to have your phone on your person throughout your session.

A device with built-in GPS capability will be far more accurate in measuring distance than an accelerometer’s estimate, but it’s still not perfect. A manufacturer may decide to take readings less frequently to save the battery, which is why when you zoom into a map of your tracked route it can look as if you’ve passed through a building. Since a GPS signal is reliant on line of sight between your device and a satellite, it also means clouds and running in built-up urban areas can skew readings. If you’re committed to exceptionally accurate tracking, look out for trackers that offer “all systems on” or multi-band GPS tracking. The former means the device can use several satellite systems to track you, such as GLONASS and Galileo alongside GPS, while multi-band means it can use multiple frequency bands (usually two) to get a more precise fix on your location.

Customisable workouts

Having an intervals mode on your fitness tracker is useful for guiding you through not just interval runs but all types of workouts, if only because it will stop you extending your rest sections beyond what they should be. You’ll find a simple intervals mode on most fitness trackers, but for more complex customisable workouts you’ll generally need to spend more on a sports watch. Running and triathlon watches often have the ability to set up more complex workouts too, with work periods based on targets like distance, heart rate or pace, rather than just time.

Some sports watches will go beyond that and actually make suggestions for the training you should do each day. Polar watches offer this through the FitSpark feature, which analyses how well you recover at night and then suggests workouts based on how fit you are to train on that particular day. Garmin also offers suggested workouts for running and cycling on most of its sports watches.

Navigation

If you’re keen on exercising outdoors then navigation is a great feature to look out for. It will not only stop you getting lost mid-run, hike or ride, but it’ll also help you to explore new places and avoid repeating the same routes near your house until you’re thoroughly bored with them. You can find basic breadcrumb navigation – where you get a line showing a preloaded course and pointer to show your position – on mid-range watches, while the best sports watches like the Garmin Fenix 7 offer full maps and on-the-go route mapping.

Swim tracking

Almost all trackers offer some degree of water resistance, which means you can run in the rain or take a shower with them on, but if you’re a keen swimmer you need not only a fully waterproof design, but also a dedicated swim tracking mode.

We recommend settling for nothing less than the ability to track your laps in the pool automatically. More advanced watches will also offer stroke recognition and record stats like stroke rate and SWOLF – a measure of your efficiency in the water. Triathletes will also want an open-water swimming mode that uses a device’s GPS. 

Play music

Having space for music on your tracker provides one more reason to leave your phone behind when exercising. Most smartwatches offer this feature now, and while all can stream stored tracks, some – like the Apple Watch – can handle their own data connection through either Wi-Fi or, if you’re happy to pay a monthly data fee to a mobile network, a 4G Sim.

We think the ability to sync with streaming services wirelessly is a key feature to look out for here. Being able to transfer over your favourite exercise playlist via wires is useful, but you can end up listening to the same music over and over again because let’s face it, plugging things in is a pain. If you can link to Spotify (which Garmin, Apple, Samsung and Android watches do), Apple Music (Apple Watch) or Deezer (Garmin and Fitbit) and update that playlist wirelessly it’s much easier to put new tracks on your watch. However, you’ll need a premium account for those streaming services to use this feature, no matter which watch you use.

NFC payments (contactless)

With the ability to make payments from your watch, you can also leave your wallet behind when exercising outdoors. Smartwatches from tech companies like Apple and Samsung have got this down, having partnered with all the big banks when bringing payments to smartphones, but Santander is the only high street bank working with Garmin and Fitbit. More challenger banks are signed up, though, and there are third-party services available that are the digital equivalent of pre-paid debit cards.

Best Fitness Trackers FAQs

If you don’t step into the gym with a plan, it can be easy to end up wasting your time, drifting from free weights workouts to cardio machines at random. That’s even more likely if you’re a relative beginner.

The three weights workouts below can help ensure every minute you spend in the gym is used wisely. You can combine the workouts into a training plan where you do each of them once a week as detailed below, or pick and choose the workouts as you like. 

A bit like this push/pull workout plan, the sessions are based around movements. One workout focuses on pushing exercises that hit the chest, quads, shoulders and triceps. The second workout involves pulling moves that work your back, hamstrings and biceps. Finally, in a departure from a typical push/pull split, the third workout includes rotational exercises that strengthen the core.

The balanced approach of this weights workout will build all-over functional strength, and you’ll see benefits that translate to day-to-day life as well as when playing sport, while also improving your performance in the gym as you get stronger and leaner.

You’ll need a variety of free weights for the workouts, with a barbell, dumbbells and kettlebells all involved, and you’ll need a weights bench for the push session as well, so it’s best to do these workouts in a gym, especially so you can adjust the weight you lift for each exercise. Choose a weight which will make the last few reps of each set challenging. You’ll have to discover how heavy that is with trial and error, but if ever in doubt err on the lighter side, make a note and progressively increase the weight with each session until you find that sweet spot.

How to do these free-weights workouts

Follow the sets, reps and rest instructions for each move to get the maximum benefit. Do each workout once a week for four weeks, aiming to increase the amount you lift each week – and make sure you note how much you lift in each session to track your progress and keep yourself motivated.

How To Warm Up For These Weights Workouts

When you’re working with heavy free weights it’s vital to warm up before you start your session. Not only will you reduce your risk of injury, but you’ll also ensure you’re ready to excel from your first rep onwards, rather than struggling with your first few sets while your body gets accustomed to the idea you’re working out.

A warm-up doesn’t have to take more than five to ten minutes, but it does have to be linked to the workout you’re about to do, so don’t just jump on the treadmill and then assume you’re ready to lift heavy weights.

Start with this dynamic stretching routine to get your muscles moving, and then move on to some workout-specific exercises. With the workouts below, the simplest way to do this is to run through a round of the exercises you’re going to do, using very light weights or no weights at all. That way you’ll know for sure you’re working the exact muscles you’re about to test.

When it comes to preparing for bodyweight exercises like diamond press-ups, you can do a shortened set during your warm-up round or opt for an easier variation like press-ups with your knees grounded. Remember you’re just aiming to get the muscles firing, not exhaust yourself before the workout proper begins.

Workout 1: Push

1 Dumbbell bench press

Sets 3 Reps 10 Rest 60sec

Why The week kicks off with a double header of everyone’s favourite move – the bench press. You start with the dumbbell version because you’ll go a bit lighter than with a barbell, and it’s better for warming up your shoulders because you have to work harder to stabilise the joint.

How Lie on a bench with your feet on the floor directly underneath your knees, holding the dumbbells above your chest. Lower them to your chest, then drive your feet hard into the floor and push the dumbbells back strongly to the start position.

2 Incline bench press

Sets 4 Reps 6 Rest 60-90sec

Why The incline version of the move puts a slightly different emphasis on your muscles, working the front shoulders a bit more than the flat version does. You’ll probably find you can’t lift quite as much weight because of this.

How Lie on a bench set at a 45˚ incline, holding a bar over your chest with your hands just wider than shoulder-width apart. Lower the bar until it’s touching your chest, then press it back up.

3 Back squat

Sets 5 Time 5 Rest 90sec

Why The king of the legs moves works your entire lower body and, when you go really heavy, turns into a whole-body move as your entire upper body is recruited to control your torso and prevent your body from slumping. It’s a really useful, functional exercise so, if your mobility permits it, you’d be wise to make it a cornerstone of your training programme.

How Rest the bar on your back with your feet roughly shoulder-width apart, toes pointing out slightly. Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then sit back and down as if you were aiming for a chair. Lower until your hip crease is below your knee. As you drive back up, keep your weight on your heels.

4 Overhead press

Sets 4 Reps 6-8 Rest 60sec

Why Lifting a heavy weight overhead will work your entire shoulder joint and will also improve your core and abdominal strength because those muscles need to be switched on to stabilise your spine.

How With your feet shoulder-width apart, hold a bar on your upper chest, hands just wider than shoulder-width apart. Brace your abs, glutes and quads as you press the bar straight upwards. Pause at the top, then lower. You may find wrapping your thumbs around the same side as your fingers allows you to lift more weight.

5 Diamond press-up

Sets 4 Reps 6 Rest 60-90sec

Why This is a deceptively tough exercise. Moving your hands close together to form a diamond shape will put a lot more emphasis on your triceps. Don’t be surprised if you struggle to hit the rep count if you’re new to this exercise – just focus on maintaining good form.

How Get into a press-up position, placing your hands close together so your thumbs and index fingers touch. Keeping your body in a straight line with your abs braced, lower your torso until your chest is just above the floor, then press back up.

Workout 2: Pull

1 Snatch-grip deadlift

Sets 3 Reps 10 Rest 60sec

Why Any form of deadlift is an excellent full-body exercise that focuses on the posterior chain (the muscles on the back of your body). We’ve gone for the snatch-grip version because the wider grip forces you to reduce the weight and you therefore won’t use up too much energy early in the workout. The next two moves are quite taxing so you want to keep a bit of energy in the tank.

How Hold a barbell with your hands roughly double shoulder-width apart. Push through your heels and keep your chest up as you drive forwards with your hips to lift the bar.

2 Romanian deadlift

Sets 5 Reps 5 Rest 60-90sec

Why Like the previous move, this develops your glutes and hamstrings, areas that most men would benefit from strengthening. The movement is essentially a hip hinge and has a huge positive carry-over to everyday activity.

How Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip just outside your thighs. With a slight bend in your knees, bend forwards from the hips and lower the bar down the front of your shins until you feel a good stretch in your hamstrings. Push your hips forwards to reverse the move to the start.

3 Bent-over row

Sets 5 Reps 5 Rest 60-90sec

Why By now your grip should be getting a bit fried but hang on in there for this first-class back-builder. Having a strong back will improve your posture, which will allow you to lift heavy weights safely and also reduce your chances of injury.

How Hold the bar with a shoulder-width grip, bending your knees slightly. Bend at the hips until your torso is at roughly a 45˚ angle to the floor. Pull the bar up to touch your sternum and then lower under control. If you’re moving your upper body to shift the bar, the weight’s too heavy.

4 Biceps curl

Sets 3 Reps 10 Rest 60-90sec

Why You’ve done all of the worthy work. Now it’s time for a bit of guns glory. Don’t be tempted to go too heavy – pick a weight that allows you to complete the reps with a slow eccentric (lowering) phase. And hey presto, you’ll be bursting out of your T-shirt in no time.

How Stand tall with your shoulders back and feet close together, holding a pair of dumbbells with palms facing forwards and hands just outside your hips. Keeping your elbows tucked in to your sides, curl the dumbbells up towards your chest, stopping just before your forearms reach vertical. Lower under control to return to the start position.

Workout 3: Rotation

1 Kettlebell walking lunge

Sets 3 Reps 10 each side Rest 60sec

Why The lunge is an excellent exercise and this version is useful because it increases the co-ordination and stability challenge. You spend a significant amount of time on one leg so your body has to fight the force that are pulling it off balance and out of alignment.

How Start by standing upright with a dumbbell in each hand with plenty of space in front of you. Take a big stride forwards and simultaneously bend both knees until your rear knee is just above the floor. Ensure that your front knee is in line with your front foot and that your knee doesn’t travel in front of your mid-foot. Push through your front foot to stand upright then bring your back leg through to lunge forwards with that leg. Continue that pattern for the duration of the set.

2 Kettlebell windmill

Sets 2 Reps 8 each side Rest 60-90sec

Why This impressive-looking move is one of the most effective abs exercises you can do. It’ll also test your hamstring flexibility and shoulder stability, and it’s vital to concentrate during the entire rep. It’s a tough and technical move but if you persevere and put in the work you’ll be well rewarded.

How Press the kettlebell overhead, then lean your torso forwards and to one side so that your free hand travels down your leg. Keep your arm and back straight throughout. Turn your head at the bottom of the move so you can check that the kettlebell’s directly overhead. Reverse the movement to return to the top position.

3 Russian twist

Sets 3 Reps 10 each side Rest 60sec

Why This is a much simpler side abs move than the windmill so we’re introducing it into the workout once you have already been fatigued. The key to getting this part of the weights workout right is slowing it down, really controlling the movement and focusing the tension on your abdominals.

How Sit on the floor with your torso at a 45° angle to the floor and your knees bent. Hold a kettlebell by the handle with both hands then rotate to one side. Return to the middle and rotate to the other side, then return to the middle again to complete one rep. Once you can complete the reps with relative ease, raise your heels a few centimetres off the floor to increase the abs challenge.

4 Kettlebell Turkish get-up

Sets 3 Reps 5 each side Rest 60sec

Why This isn’t something you see the average person doing in a high-street gym, but it has wide-ranging benefits. Each rep involves about 20 seconds of continuous work so it’ll get your heart rate up. It’ll also build full-body strength and enhance your co-ordination and proprioception (your body’s ability to sense and react to its own position).

How Lie on your back with a kettlebell in one hand. Roll slightly away from it as you press it upwards, coming up to support yourself on your opposite forearm. From here, plant the foot on the same side as the kettlebell on the floor, and use it to take your weight as you sweep your other leg underneath you into a half-kneeling position. Stand up with the kettlebell overhead. Reverse the whole movement to go back to the floor.

How To Fuel Your Weights Workouts

Whether you’re using free weights, machines or no weights at all, if you want to get the best results from your training you have to match your efforts in the gym in the kitchen. That’s especially the case if you’re looking to get leaner, because stripping away body fat to better reveal the muscles beneath requires some dietary discipline.

Mostly, you need to do what everyone should already be doing to stay healthy. Get at least five portions of fruit and veg a day – that’s a bare minimum, and the benefits keep increasing the more portions you eat – and aim for 30g of fibre daily too. Opting for wholegrain varieties of carb-rich foods will help you on that front.

Protein is also important, because it’s the fuel your muscles need to repair and rebuild after hard workouts. How much protein should you eat to build muscle? When you’re working out regularly you should aim to eat 1.4-2g of protein per kilo of bodyweight per day, and consuming around 20g of protein shortly after a training session is a good habit to get into.

You can get all the protein you need from your meals, and you should aim to do so since food contains many other vital nutrients alongside protein, but you can also use supplements to make things easier. Our tried-and-tested selections of the best protein powders and best protein bars will help you find a supplement that suits.

If all the above sounds too much like hard work and you just want to focus fully on your training, then you can outsource everything to healthy meal delivery services, some of which will deliver all your meals and snacks daily with a menu built around your training goals. While they’re expensive, using one is undoubtedly a convenient way to support your training.

More weights workouts

• Add Strength And Size With This Full-Body Workout Plan From Shaun Stafford
• Six-Week Strength Training Workout Plan
• A Four-Week Gym Workout Routine To Get Big And Lean

Load it with the right apps and your phone can be incredibly useful in helping you achieve a myriad of health and fitness goals. Whether you want to exercise more, make your diet healthier, start practising mindfulness or sleep better, there are brilliant apps that can help through a combination of guiding and tracking – and in some cases entertaining, so you almost forget you’re doing something “good” for yourself. 

There are a lot of terrible apps too, many of which you won’t realise are terrible until you download and faff about with them, so avoid wasting your time by sticking to this list of the very best health and fitness apps. 

It’s a curated list from our expansive coverage of the best workout apps, best running apps, best Apple Watch fitness apps and many others, all of which you’ll find if you keep scrolling to the bottom of this page.

The Best Health And Fitness Apps

Strava’s enduring popularity isn’t down to the obsessive record-keeping of its users – it’s because of Strava’s social features. You can share your runs and rides with a huge community, congratulate others on their efforts, ask for advice, and compete with friends and rivals to nab the (virtual) King of the Mountain jersey for your local hill. Strava is also incredibly simple to get started on, and perhaps the best bit is that all of the above is part of the free offering. Paying for the premium version gets you better training analysis, access to a new mobile route suggestion feature and more.

Download from App Store and Google Play | Free, premium £5.99 a month | Is Strava Premium worth it?

There are many subscription apps that offer a boutique gym experience in your home, with a video library of classes you can follow whenever you care to, but Fiit is the best we’ve tried. The classes are broken down by duration (there are 10-minute, 25-minute, 40-minute and 60-plus-minute options), type (strength, cardio or “rebalance”, the latter meaning yoga and Pilates), difficulty level and body part. The app pairs with the Wahoo Tickr X heart rate monitor that Fiit provides, which also counts your reps in strength and cardio classes, so you can then attempt to beat those numbers if you take the class again. The production values on the videos are high and the trainers are uniformly excellent.

Download from App Store and Google Play | £20 a month, £45 a quarter, £120 a year | Fiit review

This excellent app offers run tracking that covers key stats like pace, distance and time if that’s what you’re after, but what sets it apart is the guided sessions and training plans. The audio-guided runs feature Nike coaches and famous athletes like Mo Farah, and there are also mindfulness-focused sessions through a partnership with Headspace, while the training plans are tailored to your current fitness and future targets. If you’re unsure how to train for your event or are just looking for extra motivation to get out for your run, this app will help – and it’ll do it for free.

Download from App Store and Google Play | Free

Many of the most popular group classes you can do at the gym are Les Mills sessions, so naturally Les Mills is keen to provide the most popular exercise class in your living room too – during the pandemic and beyond. The company’s at-home service includes more than 1,000 workouts, which range from 15 to 55 minutes long and include plenty of instalments of favourites BODYPUMP and BODYCOMBAT. There are also training programmes if you would like to try something more structured. Some of the classes require Les Mills equipment, which is expensive, but there are many equipment-free options too. The app costs £12.95 if you pay monthly, but there is a 14-day free trial available.

Download from App Store and Google Play | £12.95 a month

It’s very easy to overdo it when you first start exercising and while for many people the result will be an uncomfortable bout of soreness (DOMS) and a subsequent loss in motivation, for those with a chronic health condition it’s very important to begin training at a safe level of intensity.

EXi is an NHS-approved app that takes into account the medical guidelines for a range of chronic conditions to generate a free 12-week fitness programme that’s tailored to you. Based on your existing fitness level as well as any medical conditions, it provides workouts based on heart rate that you can follow using your preferred style of exercise, whatever that is.

Download on the App Store and Google Play | Free

If the idea of pedalling or pounding a treadmill belt while staring at a wall drives you crazy, Zwift will revolutionise indoor training for you. This app allows you to use a connected piece of cardio equipment to power an avatar around virtual worlds. It’s exceptionally popular among serious cyclists but is also an engaging way for anyone to get fit. There’s also a nascent version of Zwift for runners which is currently free. While it does require some investment in equipment to get going, there are affordable set-ups – our guide to how to get started on Zwift cycling and Zwift running explains all.

Download from App Store and Google Play | £12.99 a month

There’s a stunning array of data available for cyclists to pore over on this smartphone app, making it comfortably the best pick for stat, map and graph junkies. That wealth of information is presented well with lots of bright colours involved – always a plus in our book. Torn between this and Strava? Stop worrying – you can sync all your Cyclemeter rides to Strava easily and enjoy the benefits of both.

Download from App Store and Google Play | Free, premium £9.99 a year

The undisputed king of calorie-counting apps. An unparalleled database of foods means it’s easier to scan barcodes and log your meals with MyFitnessPal than with any other app, which accordingly helps you track your calorie intake and detailed macros. All of which should, in theory, make keeping tabs on what’s going in your body virtually effortless.

Download from App Store and Google Play | Free, premium £7.99 a month

One app to improve your physical fitness, mental health and diet – and it’s fronted by Thor himself Chris Hemsworth. The app tailors its programme to your needs using a series of questions that cover your current activity level, fitness aspirations and dietary preferences. Once you’ve set it all up, you get a schedule of workouts (lots of them) and meditation or mindfulness sessions, as well as a weekly meal plan. Do clear your schedule beforehand, however, because there are lots of sessions to fit in and cooking to do, plus you’ll need some time to find and get intimately acquainted with your local health food store. The dietary and fitness advice is rock-solid, though, so you should begin to notice the effects in next to no time.

Download from App Store and Google Play | £12.49 a month | Centr review

Second Nature goes well beyond simple calorie counting, which is the staple approach of many weight-loss apps. Instead it uses cognitive behavioural therapy (CBT) techniques to instil a positive mindset with the aim of helping you overcome the setbacks that naturally occur whenever people try to lose weight, and ultimately enabling you to maintain a healthy weight in the long term. The personalised three-month plan includes advice and goals from your online health coach, who will be a registered dietitian or qualified nutritionist.

Download on App Store and Google Play | From £30 a month

This app offers short bodyweight workouts to help you stay in shape no matter what time and equipment constraints you face. And when you have more than a few minutes to spare, it’s easy to add a couple more circuits on Seven’s app, which guides you through every step of your exercise via images on both your phone and smartwatch, if you have one.

Download from App Store and Google Play | Free, premium £9.99 a month

There are a lot of apps that will coach you through a training plan designed to get you running 5K without stopping – but Public Health England’s One You rules them all for three main reasons. The first is that it’s completely free, the second is that the plan and individual training sessions are presented clearly and engagingly, and the third is that those sessions are narrated by celebs like sprinting legend Michael Johnson and comedian Sarah Millican alongside the main coach Laura, which works wonders in keeping you interested.

Download from App Store and Google Play | Free

When it comes to helping you to switch your mind off, relax and – if you wish to – fall asleep, Calm is the best app around. It has many guided meditation sessions and a seven-day course designed to help improve your sleep, and if all you really need to fall asleep is for someone to read you a story, then there’s the Sleep Stories section. You even get the bonus of those stories being read to you by someone famous, with Matthew McConaughey and Stephen Fry among those who have recorded stories for the app. If there’s a more relaxing voice than the rich Southern drawl of Matty M, we haven’t heard it.

Download on App Store and Google Play | Free, premium £9.99 a month, £35.99 a year

One of the most effective ways to improve your diet is to cook for yourself more, because the odds are you’ll make healthier choices than the people choosing what to put in takeaways and ready meals. This app has over 16,000 recipes to suit all dietary preferences, and you can even search for recipes based on the ingredients you have to hand – ideal when you’re trying to clear a cupboard and work out what dish you can make from the random collection of items left in it.

Download from App Store and Google Play | Free

The ultimate in running gamification, Zombies, Run! plunges you into a world where the undead run amok and you are the key to humanity’s survival. Each run is one of over 400 missions where you attempt to gather supplies for your base in a bid to rebuild civilisation. The strength of Zombies, Run! is in the combination of an immersive story with an extremely slick app, all of which helps distract from any pain in your legs and lungs. You only get a handful of missions to try in the free version, so if you find yourself hooked this is one app where the premium version is very much worth the modest outlay.

Download from App Store and Google Play | Free, premium £5.49 a month, £31.99 a year

If you’re a keen runner or cyclist you’d frankly be a fool not to download Running Heroes. Link it to your favourite tracking app – Strava, Garmin or whatever else – and then every activity you undertake will rack up points in the Running Heroes app. These points will net discounts on every major athletic gear brand, as well as money off races and one-off treats. The points also count towards regular competitions for grander prizes, like a new fitness tracker.

Download from App Store and Google Play | Free

This app contains everything you want in the way of yoga classes. It caters for all abilities and you can see the poses in the class in advance to get a better idea of whether it’s the one for you. The app also has a Smart Coach feature to help you avoid the paralysis of choice that can come when so many classes are available. Pick six targets you’re aiming for over the next month and the coach picks a class for you each day with those goals in mind.

Download from App Store and Google Play | Free, premium £9.99 a month, £38.99 a year

Meditation can be a useful tool to manage stress but, like almost everything, it takes a little guidance to do it effectively. Headspace promises to teach you meditation in just ten minutes a day. You can test those claims with its free Basics pack, which provides ten ten-minute sessions for beginners. The full app is costly, but brings with it hundreds of hours of content to help you meditate.

Download from App Store and Google Play | Free, premium £9.99 a month, £49.99 a year

This NHS-approved app has been created with clinical input from experts at the Priory Group and uses evidence-based cognitive behavioural therapy (CBT) to help you improve your mental health. There are tools in the app that allow you work through CBT techniques in the same way you might with a therapist, helping you to reframe your thoughts and break you out of negative cycles. The app also has a range of workout videos, recipes, and breathing and mindfulness sessions, and can help manage and improve anxiety and stress among other conditions.

Download from App Store and Google Play | Free

A comprehensive workout aid for those who commit plenty of time to the weights room. Gymaholic employs a wide range of exercises in a set of workout plans for all abilities, or alternatively you can build your own custom routine. The app also contains 3D augmented-reality animated exercise guides, making it easier than ever to see how to perform a move and what muscles are being worked.

Download from App Store | Free, premium £3.49 a month

Find the studios and fitness classes near you with the help of MINDBODY, which lets you search by class type and location. It’s a handy app to use when travelling, because boutique gyms and studios are sometimes crammed into the most surprising spots. And in contrast to rival Classpass, you don’t have to muck about with credits and signing up to automatic monthly top ups – you just pay money for a class. Refreshingly simple.

Download from App Store and Google Play | Free

If you’re a keen runner who wants to use the Apple Watch rather than a dedicated sports watch from the likes of Garmin or Polar, this will be the best £7.99 you ever spend. WorkOutDoors turns the Apple Watch into a proper running watch, with all the stats and customisable data fields you could ever need. In some ways it even makes for a better experience than a traditional sports watch, because you can see routes and maps that you can scroll and pinch like a smartphone map. You can also create and follow structured workouts using the WorkOutDoors app. The only major limitation is that it can’t use the always-on screen on the Apple Watch, which is reserved for Apple’s more limited native Workout app. Even with that omission, WorkOutDoor still offers a rich enough experience to replace a Garmin if you also want to enjoy the Apple Watch’s many other benefits.

Download from App Store | £4.99

Skin cancer is the fifth most common cancer in the UK, and the leading cause of death by cancer for men under 40. It’s also very treatable if caught early, and the best way to catch it is to make regular checks of any moles you might have. This free app developed by Newcastle University makes it easy to do just that. You can take photos of your moles each month and compare the images to see if there have been any changes in things like size or colour, which could be cause for concern.

Download on the App Store and Google Play | Free

It’s easy to forget about back workouts when planning your overall routine. Many people understandably focus instead on mirror muscles like the chest, biceps and abs. However, a strong back is not only central to progressing when lifting weights, it’s also vital to staying fit and healthy in everyday life. If you’re looking to avoid sports-related niggles or the kind of chronic problems that plague deskbound workers everywhere, building a strong back should be top of your agenda. Or at least somewhere near the top.

The good news is that even if you are all about aesthetics with your gym work, a broad, strong back is going to make you look terrific in a T-shirt. The even better news is that most back exercises will also work other parts of your body, including your core and biceps.

We’re sure these two six-move sessions will convince you of the merits of training your back muscles. Each workout is made up of three supersets and they both target all the major muscle groups on your back, along with an array of other muscles. 

A word of warning: both are supremely challenging sessions, something hammered home by the very first superset in workout 1, which is five sets of two different kinds of pull-ups. If that sounds beyond your ability, then we have picked out a variety of other great back workouts below you can try first, including this home back workout that uses dumbbells, and a pull-up workout plan for beginners that helps you build up to completing a perfect set of the exercise. In the meantime you can use this beginner back workout which includes assisted pull-ups.

If you’re lacking the equipment for either of those, our picks of the best dumbbells and best pull-up bars will help to rectify that. You can also browse our selection of the best back exercises for beginner, intermediate and advanced gym-goers and begin adding moves to your regular gym routine.

How To Do These Back Workouts

Both of the back workouts contain six exercises divided into three supersets. Work through a set of move 1A, take a 30-second break, and then do a set of 1B followed by a one-minute rest. Go back to exercise 1A and repeat the pattern until all the sets in the first superset are completed, then go on to the second one.

Back Workout: Session 1

These are difficult workouts with little rest, so you want to make sure you’re going into them warm to reduce the risk of injury – especially because the focus is your back, an area of the body that can be prone to niggles.

Start with some mobility work to loosen up your entire body – here’s a great warm-up routine you can do if you're not sure where to start – and then go into some workout-specific warm-ups. Begin with some shoulder, elbow and wrist movements, then do some exercises that use the same muscles as the moves in the session. Lat pull-downs using a light weight and pull-up shrugs are good options for these workouts, for example. Increase the weight used with your warm-up moves while reducing the reps until you feel primed to nail the first sets of your workout proper.

Superset 1

1A Pull-up

Sets 5 Reps 5 Rest 30sec

Why It’s the classic bodyweight move for a wider back.

How Hang from a bar with an overhand, shoulder-width grip. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. Pause at the top, then lower yourself back to the start under control.

• Master this essential bodyweight exercise with our guide to how to do a pull-up

1B Hammer-grip pull-up

Sets 5 Reps 5 Rest 60sec

Why Changing your hand position makes the move slightly easier so you can hit your back muscles harder.

How Hang with a hands-facing, shoulder-width grip. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. Pause at the top, then lower yourself back to the start under control.

Superset 2

These two moves work well together in a back workout superset because they use the same kit and the same space, but the movement patterns are very different to work all the major muscles of your back. For the first move, focus on a quality hold at the top position to engage more muscle fibres. For the second, use a light weight to minimise the involvement of any momentum and make the target muscles move. Manage the weight through each and every rep.

2A Prone dumbbell row

Sets 4 Reps 8-10 Rest 30sec

Why It allows you to lift heavy – and hit your mid-back muscles – in safety.

How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. Keeping your chest against the bench, row the weights up, leading with your elbows. Pause briefly at the top, then lower the weights.

2B Prone dumbbell flye

Sets 4 Reps 12-15 Rest 60sec

Why It hits your upper back as well as the back of your shoulders.

How Lie chest-down on the bench holding light dumbbells. With a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start.

Superset 3

This final back workout superset will push your already tiring muscles to the limit to break down as many muscle fibres as possible so they grow back bigger and stronger. It’s a tough end to a tough workout, but both moves also recruit the biceps, which will get in on the act to help your rapidly fatiguing back muscles get over the finish line.

3A Underhand lat pull-down

Sets 4 Reps 8-10 Rest 30sec

Why This brings your biceps into play to help out your tiring lats.

How Sit supported on the machine, holding a straight bar with an underhand shoulder-width grip. Keeping your chest up, pull the bar down to below chin height. Pause, then return to the start.

3B Seated row

Sets 4 Reps 12-15 Rest 60sec

Why It works your upper back and your biceps again help out.

How Sit at the machine holding the handle with a palms-facing grip. Keeping your chest up and your core braced, pull the handle in towards your belly button, leading with your elbows. Pause briefly then return to the start position.

Back Workout: Session 2

Warm up with 10 to 15 empty bar bent-over rows and upright rows, then gradually increase the weight on the bar – while reducing the number of reps per set – until you get to your working-set weight.

Superset 1

1A Bent-over row

Sets 4 Reps 8 Rest 30sec

Why The classic lift for a big back.

How Hold the bar with a shoulder-width overhand grip. Hinge forwards from the hips, then row the bar towards you, leading with your elbows. Pause at the top for a one-count, then lower the bar.

• Master this essential barbell exercise with our guide to the bent-over row form

1B Upright row

Sets 4 Reps 12 Rest 60sec

Why It hits your traps to create a wider frame.

How Stand tall with your chest up and abs and core braced, holding a barbell with a shoulder-width overhand grip. Row the bar up towards your chin, leading with your elbows. Pause at the top for a one-count, then slowly lower the bar back to the start.

Superset 2

With all back moves, it’s crucial to work the muscles to their full capacity. One of the best ways to do so is to pause at the “top” part of each rep and really squeeze the working muscles hard as they work overtime to keep the weight under control.

2A Wide-grip lat pull-down

Sets 4 Reps 10 Rest 30sec

Why A wide grip works your lats more.

How Sit on the machine and take a wide overhand grip on the bar. Keeping your chest up, pull the bar down to chin level. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout.

2B Seated cable row

Sets 4 Reps 10 Rest 60sec

Why It works the muscles of the middle of your upper back.

How Grip the handle with both hands. Sit back and with your chest up, pull that handle towards your belly button. Pause, then return to the start position.

Superset 3

In this final two superset the two moves look similar, but you must use lighter dumbbells for move 3B. That’s because more muscles are involved in the first move, so you’re substantially stronger, whereas going too heavy on move 3B can risk damaging your shoulder joint. Prioritise good form and range of motion over weight.

3A Prone dumbbell row

Sets 4 Reps 12 Rest 30sec

Why It works each side of your back independently.

How Lie chest-down on an incline bench holding a dumbbell in each hand. Row the weights up, leading with your elbows. Hold for a one-count at the top, then lower them slowly.

3B Prone dumbbell flye

Sets 4 Reps 12 Rest 60sec

Why It’s one of the best moves for hitting the rear delts.

How Lie chest-down on an incline bench holding a light dumbbell in each hand. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. Pause for a one-count, then lower them under control.

More Back Workouts

Home back workout

Although this workout is designed to be done with dumbbells, trainer Tom Eastham has also included variations for each of the moves that can be done with resistance bands or just your bodyweight, so you can try the session at home no matter what equipment you have. The workout will help to improve your posture and release any tightness in your back that has built up from spending too much time sitting at a computer. See the home back workout

Pull-up workout plan for beginners

If you want a fixed goal to target in your training, being able to complete a set of perfect pull-ups is a grand aim to have, and this four-week training plan will help get you there, working wonders on your back muscles along the way. You’ll need a pull-up bar and some resistance bands to assist you with your pull-ups at first. See the pull-up workout plan

Home back posture workout

This workout uses a combination of stretches and strength exercises to loosen your back muscles and improve your posture. It’s made up almost entirely of bodyweight exercises, although you’ll need a resistance band for banded rows. See the home posture workout

Upper and lower back workouts

The upper back is often neglected because people focus on the so-called mirror muscles on the front of their body, and the lower back tends to be targeted even less frequently. Needless to say, you need to work on both areas if you want to build an all-round strong and healthy body. In this article you’ll find two upper- and two lower-back workouts to add to your routine. See the upper and lower back workouts

Pull workout for a stronger back

Push yourself with this workout built around various pulling moves designed to strengthen your back muscles. After rattling through four sets of pull-ups and pull-downs, you’ll move on to two supersets to increase the challenge to your back muscles. See the back workout routine

Yoga-inspired posture workout

This bodyweight session uses yoga poses and exercises adapted from poses to help you stretch and strengthen your back, and it’s ideal for combating the effects of a sedentary lifestyle. You can do this back workout anywhere, including your office if you have a private spot or don’t mind performing a cat-cow in front of your co-workers, and it takes just a few minutes to complete all six moves. See the posture workout

Chest And Back Workouts

If you’re not training frequently enough to dedicate an entire session to your back but have moved beyond full-body workouts, chest exercises pair well with back ones so schedule one of these workouts into your week. Alternatively, following a push/pull workout plan will ensure you give your back a thorough going-over every week. 

Chest and back workout

The upper back is often neglected because people focus on the so-called mirror muscles on the front of their body, and the lower back tends to be targeted even less frequently. Needless to say, you need to work on both areas if you want to build an all-round strong and healthy body. In this article you’ll find two upper- and two lower-back workouts to add to your routine. See the chest and back workout

The Tone Room’s chest and back workout

This bodyweight session uses yoga poses and exercises adapted from poses to help you stretch and strengthen your back, and it’s ideal for combating the effects of a sedentary lifestyle. You can do the workout anywhere, including your office if you have a private spot or don’t mind performing a cat-cow in front of your co-workers, and it takes just a few minutes to complete all six moves. See the Tone Room workout

While we love a running event or cycling sportive as much as anyone, obstacle course races offer something different. Though you can go all-in with training plans and target times in OCRs (and we can help you if you do), they are just as much about having fun with friends and completing the course, overcoming the strange and usually muddy obstacles along the way.

We say usually muddy because it’s worth highlighting the fact that not all OCRs are mud baths full of electric shocks and barbed wire, so if that kind of action is not your cup of tea rest assured there are options for you.

You’ll find those options below, along with a whole load of OCRs where you can fully expect to get muddy and/or zapped along the way, because there is undoubtedly a lot of fun in overcoming those challenges too.

The UK’s Best Obstacle Course And Mud Races Of 2022

Best For Teamwork: Tough Mudder

The biggest mud run in the UK. Standard Tough Mudder events ditch timing chips and favour teamwork instead: some obstacles are impossible to successfully tackle unaided, so participants can expect to help each other through mud pits and over walls. Events typically involve 10 or 15km of hilly racing, with chunks of deliberate unpleasantness like the Arctic Enema (a plunge into icy water) and electric shocks alongside the more traditional physically challenging stuff. You can also opt for an Infinity challenge at some of the 11 events in England and Scotland in 2022, which involves completing as many loops of the 15km or 5K courses as you can in a set time.

Shorter one-mile (1.6km) and 5K courses are also available, while those who fancy something longer can tackle the 24-hour Europe’s Toughest Mudder event, where you complete a five-mile (8km) loop as many times as possible. 

Sign up | £55-£159

• Prepare your body for the rigours of the event with our Tough Mudder training plan.

Best For A Test Of Mettle: Spartan

This is a fixture of the mud run racing calendar for a reason. The Spartan’s sprint, super, beast and ultra options offer everything from an hour-long 5K jaunt to 50K of barbed wire crawling, tyre dragging and heavy thing carrying. Failure in obstacles means punitive burpees, so it’s a good idea to get your rope-climbing technique locked in. 

For those who want to work as a team, the Hurricane Heat events at each Spartan weekend involve doing just that – you are assigned a team when you arrive and work together to complete obstacles, and no-one can finish alone. There are four Spartan OCR events in 2022, two close to London, one in Wales and one in the Midlands, as well as two Spartan trail-running events where you can run a 10K or 21km race without any obstacles at all bar those Mother Nature throws in your path.

Sign up | From £69

• Fitness model and gym owner Shaun Stafford shares his Spartan Race tips. 

Best For Off-Roading: Wolf Run

If you prefer your obstacles to be a little more natural – think muddy woods and icy lakes – then sign up for a Wolf Run. It’s a more challenging endurance event than most others – there’s a fair bit of ankle-threatening terrain, as well as one of the few genuine swim sections in obstacle racing. The standard event is usually around 10km, and this year the organisers have also introduced a 5K option, plus 3km and 6km Junior races for seven- to 17-year-olds.

Sign up | £60

• Since Wolf Runs are a little different, it’s best to prepare differently. Here’s how to train for a Wolf Run and the gear you’ll need.

Best For A Fun Day Out: Inflatable 5K

While the focus is very much on fun at these OCRs, anyone seeking a challenge can find one, with 2.5km, 5K, 10K and 15km distance to choose between. The amount of huge inflatable obstacles you tackle rises from 17 to as many as 92 as you tack on more laps of the 2.5km course. There are also special survival events where along with the obstacles you have to avoid “chasers” in six (2.5km race) or 12 (5K race) special zones that attempt to remove the three tags from your tag belt – the aim is to have at least one tag still in place at the end of the course. 

Sign up | £47.50 (£33 early bird)

Best For A Muddy Good Time: Total Warrior

Like Tough Mudder, Total Warrior is not strictly speaking a race, although in the Ultra Warrior event the person who completes the most 12km laps or half laps during a five-hour period will be crowned the winner. Otherwise, just go along for a good time with friends and muddy strangers who’ll help you over the obstacles that dot the 12km and 6km routes. There’s also a 3km Junior Warrior run if your kids fancy getting muddy too. The event takes place at Bramham Park in Leeds on the weekend of 9th to 11th July.

Sign up | From £59.95

Color Obstacle Run

This event takes its name from the coloured powder that you are showered with as you complete the 5K course, which also contains a variety of inflatable obstacles. The aim is to have fun rather than to speed through the course, with a party atmosphere fuelled by 20 music zones on the route. The UK Color Obstacle Run takes place on 7th May at Royal Windsor Racecourse.

Sign up | £44.90 before 7th April, £49.90 before 5th May, £54.90 thereafter

Mud Run Training Sessions

Stop-start racing means bursts of speed beat steady-state cardio. Plan your PB accordingly, with advice from Dr Andrew Murray, ultra-runner, sports medicine consultant at the University of Edinburgh and Merrell ambassador

Speed Intervals

“Obstacle races are very stop-start, so when I trained for Tough Mudder I played an activity that mimicked that pace once a week – like five-a-side football or squash. If that’s not an option, do intervals that mimic the pace of your race: 400m repeats with relatively short rests will work. Or you could simply do a quick 5K with occasional bursts of speed.”

RECOMMENDED: Interval Sessions For Runners

Grip Workout

Even if all you’ve got is a pull-up bar, you can still train to take on the obstacles. Do four rounds of the session below – or intersperse the moves with burpees for hand strength and conditioning

Knee tap

Reps As many as possible

Hang from the bar with both arms, then let go with one hand and reach down to tap your knee before grabbing hold again. Repeat on the other side. You’ll build single-arm strength as well as the co-ordination to switch your grip quickly.

Tap swing

Time 30 seconds

You’ll want a sturdy bar for this one, but it’s the best way to prepare for the monkey bars. Hang from the bar and bring your knees up, then extend your legs to start your body swinging. Repeat on each swing to increase the amplitude. If you’ve got the space, practise dismounting with a leap.

Lateral swing

Time 30 seconds

Hang from the bar with both hands and then swing slightly from side to side, gathering momentum with your legs. The hand on the side you’re swinging towards become will seem to become lighter. As you get more experienced, take a hand off the bar at the top of the move.

Hill Sprints

“I did some hill reps once a week. This can help build speed and stamina, in addition to the physical and mental strength you need.” Find a 50-100m hill, run up it and walk back down. Repeat five times, and add a rep or two a week.

• Once that workout gets dull, try these hill training sessions.

Power Workout

Explosiveness is useless unless it gets you over the obstacles. Add these moves to your regular routine to build sport-specific power

Use Sprints To Conquer The Quarter-Pipe

You’re unlikely to find one to practise on, so train on the flat. You’ll want to be as fast as possible over 50m to stand a chance of gripping the lip unaided. Do 6x50m repeats with a couple of minutes’ rest – and when it comes to the real thing, lean back just slightly to convert horizontal momentum into vertical.

Use The Step Vault To Beat Under-Overs

Getting over chest-high fences (and, occasionally, under nets) is easy enough, but adding efficiency will make it faster and less tiring. Practice on your gym’s plyo boxes. Approach at a jog, plant one hand on the top and take a quick step with the opposite foot as you sail over the box.

Use Cat Hang Pull-Ups To Help Get Over Walls

These build upper-body strength combined with the co-ordination needed to bring your legs into play. Hang from a wall with your knees raised. With your toes pressed to the brickwork, pull yourself up to the edge, then lower again. Once you’re confident, push up to straighten your arms at the top and climb onto the wall.

Long Runs

“It’s tempting to spend all your time on training for mud and obstacles, but don’t neglect the running element in your race – some of these races can be of half marathon distance or even longer. The general principle is to do one longer run a week. Build it up gradually so that two or three weeks before the race, you can run the distance of the actual race. This is a must, as on race day having to go over obstacles and through mud will make it feel further, although to counter that you have the support of the others taking part.”

Functional Fitness Workout

Curls won’t help on the course – you need a strength regime that mimics the demands of the real thing. Use this routine once a week

1 Rope pull-up

Sets 4 Reps max

If you haven’t got a rope, sling a towel over a pull-up bar. If you have, work on technique as well as grip by practising the lock-off, where you grip the rope between your feet and slide them up to take the weight off your arms.

2 Loaded carry

Sets 5 Time 30sec

Carrying heavy objects is a staple of races whether it’s a log, jerry can or fellow human. Hard pressed to find them in your gym? Improvise with a heavy farmer’s walk – one dumbbell in each hand – or a Bulgarian bag across your shoulders, taken as far as possible.

3 Inverted row

Sets 3 Reps max

It’ll help with cargo net-based obstacles, but also build core strength for wall traverses. Set up underneath a waist-height Smith machine bar, or use a TRX, lying flat on your back. Pull your chest up to the kit, pause and lower under control.

4 Rope pull

Sets 5 Distance 20m

The Spartan Race calls it the Hercules Hoist – hauling a heavy weight over a pulley with an arm-over-arm pull. Mimic it in the gym by borrowing a battle rope and looping one end around a sandbag, then pulling. Use your back, not just your biceps.

We reckon a healthy lifestyle is something best enjoyed by families as a whole, and we aim to help you get the whole clan involved with advice covering topics like how to get your kids to open up, become more active, or just eat more fruit and vegetables. We also have reviews covering the best children’s bikes and scooters, running buggies and fitness trackers for kids.

Step this way for all the exercises, workouts, training plans and advice you need to improve your fitness, from experts who are experienced working with women. We have articles suited for all abilities, from beginners to gym regulars, plus advice on how to get into different sports and reviews of the best kit for the gym and running.

Most of us find training in one sport hard enough to manage, so all respect to triathletes who can perform well across three. To help you maintain those performance levels we have training plans, gear reviews, training tips, workout ideas for running, cycling and swimming and a selection of the best triathlon events.

Climbing is one of the most enjoyable sports you can try, whether you do it indoors or head for an outdoor adventure. It can be daunting for beginners though, so we’ve gathered expert advice for how to start rock climbing and where to go once you’ve found your footing.

Pretty much everyone can benefit from introducing yoga into their routine, and to help you do that we have advice for beginners, explanations of the most common styles, plus recommendations for the best yoga gear and yoga mats. Once you’re ready to go, we have yoga routines and yoga-inspired workouts to try, plus the best yoga apps to help you progress in your practice.

Whether you’re starting to cycle to work or are a seasoned sportive rider, our tips, reviews and advice articles can help you get more out of cycling. We’ve picked out the best events and rides, consulted local experts for interesting routes near major cities and asked mechanics for maintenance tips. Ride on.

Give a man a pair of dumbbells, and he can crank out a few sets of curls and bulk up his biceps. But if you give that man a pair of dumbbells alongside a dumbbell workout plan, he can make noticeable changes to his entire body in a month.

That’s what this four-strong series of dumbbell workouts can do. Each session is dedicated to a different body part, or combination of body parts – chest and back, arms, legs and abs, and shoulders – so your entire body is trained over the course of the week. Of course, you can pick and choose a particular workout to add to your training if you’re looking to develop a certain body part, or if you’re looking to hit everything in one go try this full-body dumbbell workout.

But the beauty of these workouts is that they program tweaks to the reps, sets and tempo every week to keep challenging your body and forcing it to build muscle to adapt to the increasing stimulus. It’s a fundamental tenet of hypertrophy training but it’s neglected in most guides to dumbbell training on the internet.

All the moves require only a pair of dumbbells, as opposed to workouts which also require a weights bench, so it’s a great plan for people with a set at home and want to add muscle mass in a month.

Read on for detailed instructions on how to follow this dumbbell workout plan for the best results, along with a muscle-building expert answering some of the most common questions about using dumbbell exercises to build muscle.  

The Dumbbell Workout Plan Explained

Here’s the theory behind your four-week dumbbell workout plan.

1. Body part splits

There are four dumbbell workouts a week and each hits a different body part. Workout 1 targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders.

The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible.

The first three workouts each week hit two different muscle groups, so that while one body part is working, the other recovers, allowing you to keep the intensity level high and lift the heaviest weight possible with good form to stimulate the maximum amount of muscle growth.

You can schedule the workouts throughout the week however you like, but a typical routine runs Monday, Wednesday, Friday and Saturday or Sunday. 

2. Dumbbell workout structure

All four weekly sessions comprise six exercises divided into three supersets, labeled 1A and 1B, 2A and 2B, and 3A and 3B. In a standard reps and sets-based workout, you complete all the sets of one exercise before moving on to the next exercise. In a superset, though, you perform a set of the first exercise of the pair and then a set of the second exercise back to back, only resting after you’ve done all the reps of the second move. Once all the sets and reps of the first superset are completed, you move on to the second superset and repeat the sequence.

Let’s take the first superset of the plan and write it out in full. Here are the instructions you’ll find in the plan. 

1A Floor press – Sets 4 Reps 10 Rest 0sec Tempo 2010

1B Hammer bent-over row – Sets 4 Reps 10 Rest 60sec Tempo 2010

That translates to the following in practice. 

1. 10 reps of the floor press
2. 10 reps of the hammer bent-over row
3. 60sec of rest 
4. 10 reps of the floor press
5. 10 reps of the hammer bent-over row
6. 60sec of rest
7. 10 reps of the floor press
8. 10 reps of the hammer bent-over row
9. 60sec of rest
10. 10 reps of the floor press
11. 10 reps of the hammer bent-over row
12. 60sec of rest

With the first superset completed, move on to the next superset and repeat the method.

This approach is fantastic for building muscle faster because supersets maximize both the intensity and the quality of your sets, in part by reducing the amount of rest you take. And the harder you can push your muscles in the gym, the more damage gets done to muscle tissue, which is then rebuilt bigger and stronger when you recover.

3. Dumbbell workout variables

The only way to keep making fast progress is to follow a progressive training plan that continues to challenge your body in new ways each week. That’s what this plan does, increasing the sets or reps in every dumbbell workout each week.

For example, in week one you’ll do four sets of 10 reps per move, which increases to four sets of 12 in week two. In weeks three and four you’ll do five sets of 10 and 12 reps respectively, so every week is harder than the previous week. 

What’s more, in weeks three and four the tempo (the time it takes to do the lifting and lowering for each rep) changes to make the exercises more challenging, so your target muscles experience more time under tension and greater workload.

Tempo is represented by four numbers, which relate to the four phases of any resistance exercise. The first is the time in seconds to perform the eccentric or lowering phase, the second denotes the pause at the bottom of the rep, the third is how long you should take to complete the concentric or most dynamic part of the move, usually the lift, and the final number is the time to pause at the top of the rep.

Pay particular attention to whether the exercise begins with the eccentric or concentric. For instance, a biceps curl begins with a lift, so the time it takes to complete the first movement is dictated by the third number in the tempo code.

Who Should Follow This Dumbbell Workout Plan?

These sessions would have slotted neatly into the hypertrophy training that dominated my earlier lifting years, but mark a change of pace from my current CrossFit training. 

The strength elements of my CrossFit sessions tend to focus on compound exercises and Olympic weightlifting moves, but that’s not to say these workouts aren’t useful for me. 

The isolation moves in particular are a great way to develop individual muscles to benefit my wider performance. For example, the brawn gained from triceps extensions lays the foundations for a strong lockout at the top of a split jerk.

That’s why I think a dumbbell workout plan has something to offer most people, but the plan is better suited to some more than others.

Firstly, these workouts will probably be too much for newer lifters. You’re training four times a week, and week one’s chest and back workout involves 24 working sets (12 on each muscle group) which are all performed as supersets to add intensity to the session.

When you first start lifting weights, your body won’t be adapted to this training volume or frequency, and you can probably see great results from less work. Try starting with two or three total-body workouts each week instead.

Conversely, if you’re an advanced lifter then you’ll need a wide range of weights, including a seriously heavy set for some moves, to achieve the stimulus needed for strength and muscle gains.

Strength training veterans will need some weighty dumbbells for the big lifts at the start of most sessions, like the floor press, overhead press or squat (you can change the squat to Bulgarian split squat to increase the difficulty without changing the weight).

To my mind, that makes this plan best for intermediate lifters who are comfortable with a dumbbell in hand, but don’t need of a barbell loaded with two blues-plus to strengthen their legs. 

For this group, it’s a smartly structured, progressive way to build strength and muscle, either at home or in a gym during peak hours—there’s rarely a queue for the dumbbells, unlike the squat rack, bench or cable machine.

The Dumbbells You Need For This Workout Plan

If you will be following this plan at a gym, then all you need to do is set up camp by the dumbbell rack and keep a training log of how heavy you go for each exercise (and whether it was too heavy or light so you can adjust next time). 

Generally you want a weight that means the final few reps of each set feel hard but leave you feeling that you have a few reps in reserve. So if the target rep total is 10, you want a weight that allows you to complete 13-14 reps if pushed. 

However, if you’ll be completing it at home then you’ll need to choose which dumbbells you buy carefully. That’s dumbbells, plural, because this is a full-body plan and—spoilers—your shoulders can’t handle as much weight as your legs can. If you use one fixed-weight dumbbell for both lateral raises and squats, say, that’s going to make one of those moves very hard or very easy.

Adjustable dumbbells—where you can add and remove plates using a spin lock – are one option, but selectorized dumbbells are best suited to this type of plan because you’re typically getting at least eight weight settings. You can quickly change the weight by either scrolling a dial or pressing a button, which means that not only do they save space compared with a full set of dumbbells, but also that it’s easy to pick the correct weight for the exercise you’re about to tackle. 

These modern marvels typically cost three figures, which is clearly a lot of money, but once you add up the cost of three sets of fixed-weight dumbbells then selectorised dumbbells start to look like better value. They’re also well suited to this style of bodybuilding workout, less so to the dynamic movements you’ll find with functional fitness disciplines like CrossFit.

Here are our recommendations for selectorised dumbbells, and you can read more about each in our round-up of the best dumbbells.

How To Warm Up For Your Dumbbell Workout plan

We’re sure you’re excited about diving into this dumbbell workout plan, but first take a moment to consider your warm-up. All the workouts involve completing supersets with minimal rest, and if you haven’t adequately prepared your body you’ll find the first couple of rounds far tougher than you need to, and won’t get as much from them in terms of strength and size gains. You’ll also increase your risk of injury if you’re using heavy weights with cold muscles.

When warming up, merely jogging on the spot for a few minutes to raise your heart rate won’t do. Each of the workouts is designed to target a specific area of the body, and you need to do the same in your warm-up so you’re priming the muscles that are about to be called into action.

You can start with this dynamic stretching routine, which will take mere minutes and will get your whole body moving. Here it is in brief, but there’s a form guide for each in the linked article.

1. Static hip flexor stretch 30-60sec each side
2. Deep lunge with hip circles 5 circles each leg
3. Deep lunge hold with thoracic rotation 5 reaches each side
4. Downward dog walk-out 5 reps
5. Band shoulder dislocate 10 reps
6. Lunge with overhead reach 20 reps

Then move on to an even more specific warm-up for the workout you’re going to do. The simplest way to do this is a round of the exercises you have lined up with no weight, or a very light set of dumbbells if you have them. It won’t take long, and it has clear benefits: a better workout and a little less DOMS the following day.

Dumbbell Workout 1: Chest And Back

Week 1

1A Floor press

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Lower the weights towards your chest, then press them back up powerfully to return to the start.

Why Lying on the floor puts you in a stable position so you can attempt to go quite heavy with this move. The range of motion is shorter than a bench press, so focus on contracting the chest muscles being targeted.

1B Hammer bent-over row

Sets 4 Reps 10 Rest 60sec Tempo 2010

How Hold a dumbbell in each hand with palms facing each other. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your elbows. Lower the weights back to the start under control.

Why This move hits the major muscles of your upper back, while your lower back gets worked to keep your torso upright. Using a hammer grip also hits your forearms and improves grip strength.

2A Dumbbell press-up

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Get into position with your feet together and hands holding dumbbells shoulder-width apart. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

Why You might think press-ups are easy, but they are still a useful chest-building move—especially when you factor in the instability of the weights to work your chest, as well as your core, harder.

2B Reverse flye

Sets 4 Reps 10 Rest 60sec Tempo 2010

How Bend forwards from the hips with a light dumbbell in each hand, palms facing. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower them back to the start.

Why This move looks a lot harder than it is, and it works wonders for your upper back and rear shoulders. Start with light weights and master the movement pattern to maximize muscle gain and minimize the risk of injury.

3A Wide dumbbell press-up

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Get into position with your feet together and hands holding dumbbells wide apart. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

Why Placing your hands in a wider position reduces the involvement of your triceps and shoulders, so your chest has to do more of the hard work to lift and lower your torso.

3B Renegade row

Sets 4 Reps 10 each side Rest 60sec Tempo 2010

How Get into position with your feet together and hands holding dumbbells shoulder-width apart. Brace your core so your body is straight from head to heels. Row the weight up, leading with your elbow. Alternate arms.

Why It works your upper back one side at a time so you can fully engage each of the muscles, as well as recruiting your core and shoulder joints to keep your body stable.

Week 2

Add two extra reps to each set.

Week 3

There’s a big jump in difficulty this week. The reps drop back down to 10, but an extra set is added and the tempo changes. Hold the top of the bent-over row, reverse flye and renegade row for one second, and take an extra second to lower when performing both press-up variations.  

Week 4

The reps go back up to 12 this week, on top of the extra sets and tougher tempo numbers.

Dumbbell Workout 2: Arms

Week 1

1A Biceps curl

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Stand with dumbbells by your sides and palms facing forwards. Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

Why It’s the classic biceps lift for good reason: performing this move perfectly is one of the fastest ways to add size to your biceps. Just keep your reps controlled to avoid swinging the dumbbells up and down.

1B Triceps extension

Sets 4 Reps 10 each side Rest 60sec Tempo 2010

How Stand tall, holding a dumbbell over your head with one hand and arm straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start. Do all the reps with one arm and then switch and repeat.

Why Working one arm at a time allows you to focus on making your triceps work hard to keep the dumbbell under complete control throughout the lift and lower, while your core must be engaged to keep your torso upright.

2A Hammer curl

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Stand with dumbbells by your sides and palms facing each other. Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

Why Adjusting your wrist position so that your palms face each other for the entirety of the set shifts the workload to a different part of your biceps muscles, as well as recruiting your forearms.

2B Triceps kick-back

Sets 4 Reps 10 each side Rest 60sec Tempo 2010

How Lean forward from your hips, keeping your back straight and arm bent holding a dumbbell. Raise the weight behind you until your arm is straight, then lower back to the start. Do all the reps on one side, then repeat with the other arm.

Why The key to making this an effective triceps-building move is to make sure you fully contract the working muscle as you straighten your arm, and then to lower the dumbbell back to the start position under full control.

3A Spider curl

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Bend down and rest your elbows on your thighs, holding a dumbbell in each hand with arms straight. Curl the weights up, squeeze your biceps at the top, then lower back to the start under control.

Why It may raise a few eyebrows in the gym, but this exercise works your biceps through a full range of motion so you hit them from a slightly different angle, meaning even more muscle fibers are recruited.

3B Narrow dumbbell press-up

Sets 4 Reps 10 Rest 60sec Tempo 2010

How Get into position with your feet together and hands holding dumbbells that are touching. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

Why Bringing your hands close together reduces the involvement of your chest and shoulders so your triceps muscles have to do a lot more of the hard work to lift and lower your torso.

Week 2

As with dumbbell workout 1, week 2 of workout 2 increases the reps by two.

Week 3

Again, the reps drop to 10 but another set is added and the tempo changes. Pause in the middle of the movement for one second for the first five exercises.

Week 4

Add two more reps to each set.

Dumbbell Workout 3: Legs And Abs

Week 1

1A Dumbbell squat

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Stand tall holding a dumbbell in each hand. Keeping your chest up and core braced, bend your knees and push your hips back to squat down as deep as you can, ideally until your thighs are parallel to the floor. Push back up through your heels to return to the start position.

Why It’s the classic lift for building bigger and stronger legs, and it’s a big compound lift that recruits multiple muscle groups too.

1B Woodchop

Sets 4 Reps 10 each side Rest 60sec Tempo 2010

How Stand holding a dumbbell in both hands to one side. Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. Reverse the movement. Do all the reps then switch sides.

Why It’s not as well known as other abs exercises, but do it right and you will build muscle across your entire core, as well as working your shoulders and lower back.

2A Lunge

Sets 4 Reps 10 each side Rest 0sec Tempo 2010

How Stand with a dumbbell in each hand. With your chest up and core braced, take a big step forward with one foot and lower until both knees are bent 90°, then push off your front foot to return to the start. Do all the reps with one leg, then switch.

Why The lunge provides many of the same benefits as the squat, but keeping your body stable as you lower and raise works your core harder.

2B Halo

Sets 4 Reps 10 each side Rest 60sec Tempo 2010

How Stand tall holding a dumbbell in both hands in front of your face. Raise it and move it around your head in a clockwise direction. Do all the reps, then repeat in an anti-clockwise direction.

Why It will work your abs, which must be fully braced and engaged to keep your torso stable and upright, and it will improve the strength and mobility of your delicate shoulder joints for added injury-prevention benefits.

3A Goblet squat

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Stand tall holding one end of a dumbbell with both hands. Squat down, keeping your back straight and core braced, until the weight almost touches the group. Stand back up to return to the start.

Why At this point of the session your legs will already be close to fatigue but this move, with a single dumbbell as resistance, will tax a few more muscle fibers for growth and keep your heart rate high for fat-loss benefits.

3B Crunch

Sets 4 Reps 10 Rest 60sec Tempo 2010

How Lie flat on the floor, holding a dumbbell across your chest. Engage your abs, then raise your torso off the floor. Squeeze your abs at the top, then lower yourself slowly and under control.

Why The crunch is great for developing your upper abs, but only if you do it right. And the added resistance of the dumbbell will force those muscles to up their game to lift and lower your torso without help from momentum.

Week 2

Increase the challenge in the second week by adding two reps to every set.

Week 3

The reps drop back to 10 this week, but the sets rise from four to five. An extra second is added to the eccentric phase for the squats and lunge, and pauses are added to the remaining three exercises.

Week 4

An extra two reps are added to every set in this final week.

Dumbbell Workout 4: Shoulders

Week 1

1A Overhead press

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Stand tall holding a dumbbell in each hand at shoulder height, with your palms facing forwards and elbows out to the sides. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

Why The key to building bigger, wider shoulders is to make these muscles work through their full range of motion, so make sure you lower the dumbbells all the way back to the start position at the end of each rep.

1B Lateral raise

Sets 4 Reps 10 Rest 60sec Tempo 2010

How Stand with light dumbbells by your sides and palms facing each other. Lean forward slightly, then raise the weights to the sides, leading with your elbows. Slowly lower them back to the start under control.

Why This is a fantastic move for hitting your side delts – the section of the shoulder muscles that, when developed, creates a strong and wide upper body.

2A Arnold press

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Stand tall with a dumbbell in each hand at shoulder height with palms facing you. Press the weights directly overhead, rotating your wrists as you lift, until your arms are straight, then lower them back to the start.

Why It’s a similar lift to the straight overhead press, except your wrists rotate as you move the weights – and it’s this added movement that will fire up even more muscle fibers.

2B Upright row

Sets 4 Reps 10 Rest 60sec Tempo 2010

How Stand tall holding a pair of dumbbells in front of your body with straight arms. Keeping your chest up and leading with your elbows, row the weights up until your hands reach chin height. Lower back to the start.

Why Building bigger shoulders means you also need to work your traps, which is what this lift does brilliantly. Don’t go too heavy at first—it’s better to perform quality reps than max-weight ones—and never jerk the weights up and down.

3A Front raise

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Stand tall holding a pair of dumbbells in front of your body with straight arms. Keeping your chest up and arms straight, raise the weights in front of you to shoulder hit. Lower back to the start.

Why This lift hits the front of your shoulders predominantly and, as with all shoulder moves, make sure you are controlling the weight at all times—it should never be controlling you. You can’t add muscle if you’re injured.

3B Shrug

Sets 4 Reps 10 Rest 60sec Tempo 2010

How Stand tall holding a dumbbell in each hand with straight arms. Keeping your chest up, core braced and arms straight, shrug your shoulders. Pause at the top, then lower the weights back to the start.

Why It’s another great move for bigger traps, and the best thing about this move is that you can go heavy because its range of motion is so short. Keep everything tight and shrug the weights up powerfully to make it more effective.

Week 2

Progress this working by adding two reps to every set of every exercise. 

Week 3

Add an extra set in the third week, but drop the reps back down to 10 per set. Take an extra second to lower the weights in the press exercises, and pause for one second after lifting the weights for the other four exercises.

Week 4

Repeat the sets, rest and tempo from week three, but add two more reps.

Dumbbell Workouts FAQs

Nutrition Tips

When you’re exercising this hard you need to make sure you’re giving your body enough fuel to both complete the workout and repair itself afterwards. That means eating a balanced diet, ideally of home-cooked food if possible.

We’re sure you’re well aware that protein plays an important role in building muscle and you may think you should eat more of it while following this dumbbell workout plan. When we asked dietitian Susan Short how much protein you should eat each day to build muscle, she said 1.2-2g per kg of bodyweight a day, an increase on the 0.8-1.2 per kg of bodyweight a day that’s recommended for everyone. Before mixing up a protein shake, try to keep a rough tally of what you’re eating because you may well find you’re hitting the requirements already—typical diets in the UK and US skew protein-rich already. 

Short also recommended eating a 15-20g portion of protein reasonably soon after your workouts, but don’t rush—there’s no need to choke down a chicken breast before you’ve showered.

Don’t let the importance of protein make you neglect carbs. Short explained that your body will use protein for energy instead of rebuilding muscle if you aren’t getting enough carbs. And, of course, eating a variety of fruit and veg will supply the micronutrients and vitamins needed to build muscle and help your body cope with the demands this plan places on it.

If you need some direction, take some ideas from this muscle-building meal plan, and our guides to what to eat before a workout and what to eat after a workout – you may be surprised how much protein you can cram into a healthy meal. 

• With contributions from Nick Harris-Fry

Armed with the right arsenal of exercises, you can achieve pretty much any fitness goal. We have all the exercise guides you need to mix up and expand your workouts, with those exercises broken up by body part and equipment so you can target the area of the body you want with the kit you have to hand. Furthermore, with our exercise guides we’ll let you know which moves are suitable for people of different levels, from beginners to gym regulars, and give advice on ways to progress and vary any individual move to suit your fitness.

We firmly believe there’s a sport for everyone – you just need to find it. We have tips to help you get the most out of trying a sport for the first time, then everything you need to know to make the most of your newfound interest. We also try out kit in every sport to guide you towards the products which are right for you, as well as reporting on deals which are worth your time and money.

The internet is awash with wild and often contradictory advice about nutrition, so we’ve made it our mission to only use the most qualified experts to provide reliable and consistent information you can use to make your diet healthier. That includes recipes because cooking for yourself is a shortcut to a healthier diet, as well as advice around nutrients, food groups and fad diets. Plus, our picks of the best products and services like protein powders and recipes boxes.

We pride ourselves on putting all the products we review through a thorough testing process and giving our warts-and-all opinion, so we can let you know whether they’re worth the money and how they compare with what else is available. We have detailed reviews of fitness trackers, exercise bikes, running shoes, smartwatches, sports headphones and much, much more.

While the fact that celebrities often have access to personal trainers, chefs, home gyms and the time to workout regularly as part of their job means that it’s not always possible to copy their exact exercise routine, there are always core principles at play with their training that anyone can learn from. We scout out workouts from the best trainers who have worked with celebrities like Hugh Jackman and Chris Hemsworth so you can give them a whirl yourself.

While we have not had enough of experts by a long shot, there’s wit and wisdom to be found from people of all stripes – from a star athlete or celebrity, to an ordinary person doing something incredible or even something pretty regular. Learn something new through our interviews with all sorts of people.

Even if you know the kind of things you should be eating to have a healthy diet, it’s not always easy to put that knowledge into practice. Our extensive recipe library can help, because we always share recipes for meals and snacks that follow sound nutrition principles to ensure they can be eaten as part of a healthy diet. So if you’re looking for quick, easy and healthy dinner ideas, protein-packed snacks to eat after a workout, or even a new protein shake recipe, we’ve got you covered.

While supplements should only be used to support a healthy diet, there’s no doubt that they can help fill in the gaps, especially when you’re training more than usual and pushing your body to its limits. We have sought out the most qualified experts to provide advice about which supplements are worth using and when, and tested a whole load ourselves to help you pick the best protein powders, running gels, energy drinks, creatine powders and more.

Diet plans, training routines, workouts and advice to help you make a big change to your body composition, whether you’re hoping to lose fat, build muscle, or both. Just remember that a healthy lifestyle is something you have to put in place for the long-term. A short-term transformation project can be a great way to get started.

We take a holistic approach to our careers advice here at Coach, which means alongside things like productivity tips and hacks to make you happier at work, we’ll also advise on how to avoid assholes in the office. And, of course, because many people’s residences now double as their office, we have advice for making the most of working from home, including our picks of the best standing desks and advice on how to improve your desk posture if you do prefer to stay seated.

While we have nothing against a relaxing beach break, we tend to prefer our holidays to involve some sort of adventure. That could be sea kayaking, kitesurfing, coasteering or just good old fashioned hiking. You’ll find reviews of our experiences below, plus a whole load of other suggestions for adventurous and active breaks. If you need to pick up some new outdoor gear before your trip, browse our gear guide for kit like walking boots and backpacks.

There are a confusing number of diet plans which make all manner of claims when it comes to weight loss and your health. We’ve gone to the experts – dietitians, chiefly – to find out what the scientific evidence says about ech diet plan and what you need to know if you’re considering following it. We also have four-week weight loss meal plans for men and women, put together by an award-winning dietitian and ensures you’ll consume all of the nutrients your body needs. Dig in.

Eating healthily is not as complicated as it might seem from a quick glance at the internet, which is full of contradictory and often downright bizarre information. We seek out the most qualified experts for all of our articles on healthy eating, and the result is consistent and clear information about how to improve your diet. Then we help you put that advice into practice with healthy recipes, diet tips and reviews of kitchen gadgets and other useful products.

A lack of time should never be a barrier to eating a healthy and tasty meal, and if you have just 10 minutes to spare we guarantee that we can help you prepare something delicious with our advice and recipes. Put down the takeaway menu, delete Deliveroo and Uber Eats, and instead enjoy a quick meal that will save you money and leave you feeling full, happy and healthy.

Expert advice and detailed information about a range of mental health conditions and what you can do to try and treat them. We’ve spoken to doctors and other mental health experts about depression, anxiety, seasonal affective disorder, stress eating and drinking, and many other topics to try and help you identify any conditions you might be dealing with and where to turn if you need help.

If you’ve ever wanted to know the fitness secrets that help celebrities stay in shape, we’ve done our best to prise this insider info out of them. We have interviews with huge stars from the silver screen, as well as musicians and a host of other big names with top fitness tips to share.

You don’t need to spend big money to get great cycling gear, but it’s definitely worth investing in some dedicated kit to make your time on the bike more comfortable. We have detailed guides to all the best kit you can get, from waterproof jackets and warm gloves to see you through the winter months, to lightweight jerseys to help you speed through summer sportives. We also have reviews of the best turbo trainers for your indoor training (or check out our dedicated section to exercise bikes), plus the best cycling computers to track and guide you through your rides.

Whatever your fitness goals are, you’ll find useful articles here that can help you hit them. We have exercises guides for a vast range of different moves, plus workouts for all abilities using whatever equipment you have available. You’ll also find reviews and round-ups covering all the essential kit you need, from gym shoes and T-shirts, to sports headphones and fitness trackers.

If you consider the main aims of most fitness regimes – to lose weight, improve fitness, build muscles and benefit your state of mind – there are few sports that tick all the boxes as emphatically as swimming. On top of all that, swimming provides a full-body workout with minimal risk of injury, which makes it an excellent choice for cross-training. But don’t just take our word for it: we spoke to former international triathlete and Speedo coach Annie Emmerson, psychological consultant Dr Chris Shambrook at Believe Perform who is also working with Speedo, and chiropractic care expert at ProBack Dr Nathanael Bogedain to get the experts’ take on the main benefits of swimming.

Another topical benefit we must mention is that indoor pools pose a comparatively minimal and manageable risk when it comes to catching and spreading COVID-19. Swim England’s head of facilities says the available evidence points to coronavirus quickly becoming inactive once it comes in contact with the chlorine in pools. Leisure centres are also able to use booking systems to control the number of households in changing rooms. With winter fast approaching, a COVID-secure indoor exercise option is a benefit of prime importance – we just hope this benefit ceases to be relevant as soon as possible.

1. It Will Improve Your Cardiovascular Fitness

An obvious place to start is that swimming will make you fitter, especially if you do it frequently and get your technique nailed down.

“It’s true to say that the better your technique is, the more that you’re going to get out of swimming in terms of fitness, but the benefits are massive whatever level you’re at,” says Emmerson.

2. It Builds Muscle All Over The Body

We’ve all gazed in slack-jawed admiration at the bodies of Olympic swimmers. While a few laps of the local lido every week is unlikely to result in equivalent changes to your torso, swimming will quickly make muscles all over your body bigger and stronger.

“Some people have body types where they pack muscle on quicker than others, but you have to swim a lot of miles to significantly change your shape and bulk up. But what you will find is that swimming strengthens muscles from top to bottom quite quickly. You work your core and legs as well as your upper body.”

3. Injuries Are Incredibly Rare

With the water supporting your bodyweight, swimming is a great way for anyone to work out without putting stress on your joints.

“It’s the only sport which is completely non weight-bearing so it is really hard to injure yourself in the pool. You can pick up tendonitis in the shoulder areas but that’s really rare, and the injury will be low-grade. I’ve never known any other injuries in the pool, really.”

4. It Can Help Ease And Prevent Back Pain

Obviously it’s no magic bullet, but if you’re looking to manage a flare-up of sciatica (pain in the legs originating from the lower back) or joint pain, a swim can do wonders.

“Swimming allows you to perform light resistance and cardiovascular training with very little impact on the spine,” says Bogedain. “The resistance aspect increases spine stability, which helps to manage back pain, and in addition to the usual benefits of cardio training, a good workout will enable your body to send more oxygen to sore back muscles, providing temporary relief.

“Thanks to the lightness your body experiences in water you’re more likely to twist into positions that will loosen up the joints and muscles which contribute to back pain.”

5. It Will Help You Lose Weight

Due to the weight-bearing properties of the pool, swimming serves as an excellent way for overweight people to work out without straining their body. It might not burn calories quickly as some other, more intense, workouts, but it will get the job done in terms of weight loss.

“If your goal is to lose weight then swimming is going to help because you’re raising your heart rate,” says Emmerson. “I don’t think it’s the sport that will burn the most calories, but when you know how to work out in the pool and your technique gets better, you can push yourself harder.”

See related

• The Best Swimsuits For Doing Laps Of Your Local Pool In
• The Best Swimming Goggles

6. It’s Ideal For A Mental Break

The pool is the perfect place to cut yourself off from the rest of the world and relax.

“Even when you go out running you’re always aware of cars and it’s the same on the bike,” says Ememrson. “The pool is a really safe place to be. Not only because no-one’s going to run you over but in that you don’t have to worry about anything – you can shut off and mentally de-stress.”

In addition, the rhythm of swimming can help move you into a more mindful state.

“Being able to switch off judgemental thinking and simply be with our thoughts is a key element of mindfulness,” says Shambrook. “Much of mindfulness also promotes the power of being in the moment by tuning in to the calming power of controlled breathing. If you’re swimming for pleasure, it seems that these qualities can be present in almost every stroke, so as well as the cardiovascular benefits of swimming, it’s clear to see that you can be nourishing your mind and soul while immersed in the water.”

7. It Improves Your Flexibility

While swimming won’t stretch you as effectively as yoga or Pilates, the range of motion involved in swimming lengthens the muscles in a way that can make your joints more flexible and help recovery.

“In the pool you’ve got to be straight – you’re stretching your whole body,” says Emmerson. “I definitely think it has a therapeutic effect in terms of stretching the body.”

8. It Will Make You Better At Other Sports

If you’re a keen runner, cyclist or any other kind of athlete, it will do your performance the world of good to add swimming into your routine. As a low-impact exercise that builds fitness and strength, as well as aiding recovery, swimming could have a huge effect on your preferred sport, at elite or amateur level.

“When I was training for events – triathlon, duathlon or even just running – I was always a much better athlete when I was swimming,” says Emmerson.

“Back in 2001 I spent the whole winter training to improve my swimming. I was swimming six days a week, at least two hours a day, and then I ran the Bath half marathon and smashed it. I was running 1hr 17min or 18min, and then I ran a 1hr 13min race. There was nothing in my running training that suggested I was going to run that fast. You have to put it down to my swimming. I know that’s an exceptional story – you’re not going to be able to swim 12 hours a week – but it did have a massive effect on my running.”

While the word “cardio” might be inexorably linked to sports like running and cycling, cardiovascular workouts can involve any type of training that gets your heart pumping faster than usual. So if you prefer to rattle out bodyweight exercises at speed rather than jog 5K, have at it. As long as you increase your heart rate you’re going to be improving your cardiovascular fitness.

Cardio workouts also don’t have to take a lot of time, as you’ll see when you take on any of the 15-minute sessions below. When you are short on time, high-intensity interval training (HIIT) is the best type of cardio session to do, because by going all-out for short intervals you raise your heart rate enough to burn plenty of calories and improve your fitness.

Then, when you do have more time, low-intensity steady-state (LISS) workouts are worth adding to your routine. These involve training for longer periods with your heart rate raised but not pushing yourself to the max – a long run at a conversational pace is a good example of what’s involved. LISS training is ideal for building your cardiovascular fitness and many people also find it a great way to relax and improve their mental health as well.

Whether you do HIIT, LISS or something in between, cardio training should be a part of your weekly schedule, working towards at least 150 minutes a week of moderate activity like walking or 75 minutes of vigorous activity like running.

What Are The Benefits Of Cardio?

The benefits of cardiovascular training are significant. For starters, improving your fitness levels through cardiovascular activity can lower your blood pressure and reduce your risk of contracting serious conditions such as coronary heart disease.

It also helps you boost your work capacity – a foundation of general fitness on which your more specific fitness goals can be built. Whether you’re an aspiring bodybuilder, a casual football or rugby player, or just someone who trains for fun, being able to increasingly handle a greater workload can be of huge benefit.

An increased level of cardiovascular fitness can also improve your VO2 max (the maximum amount of oxygen your body can use in one minute of exercise, per kilo of bodyweight). When your fitness levels improve, so does your VO2 max, meaning you can therefore exercise with a much greater intensity. Lifting heavier weights for more reps, prolonging a run, increasing stamina for sports – all these activities will benefit.

How Much Cardio Should You Do?

Starting with the absolute minimum, the NHS recommends that adults get at least 150 minutes of moderate aerobic exercise each week. If you step up the level of your exercise from moderate to vigorous – think running rather than walking – then it’s just 75 minutes. So every minute of vigorous activity counts double towards your target of 150, if you’re doing a mix of the two.

Moderate aerobic activities include brisk walking or easy cycling – so commuting by bike on a fairly flat route or commuting by e-bike on a hilly one, for example. Vigorous activities include HIIT, running, fast swimming or cycling, football and rugby.

You can safely rack up as many minutes of moderate activity as you like, assuming you’re not carrying an injury of some kind, but you have to be a little more careful with how much vigorous activity you do. The workout challenges below, for example, will push your heart rate quite high, so you should only do this kind of session two or three times a week. In fact, whatever cardio you do, don’t do too many really hard sessions: if you’re a keen runner, for example, only do two or three tough runs a week, and rest or do easy runs on the other days.

See related 

• How To Calculate Your Heart Rate Zones And What They Mean
• The Best Heart Rate Monitors
• The Best Budget Heart Rate Monitors Under £50
• What Is VO2 Max And How Do You Improve It?
• The Best Cardio Exercises To Set Your Pulse Racing

15-Minute Cardio Workouts For The Home And Gym

“A simple HIIT workout is the best thing to do if you have a small amount of time and need to get your butt in gear!” says Jason Bristow, master trainer and group exercise manager at Virgin Active Mayfair.

To help you get started with HIIT, Bristow has put together two five-exercise workouts you can try. One is made up of bodyweight exercises so you can do it anywhere, while we’ve called the other a gym workout but it just needs a set of dumbbells, so you can do it at home if you have a pair.

For both sessions, do each exercise for 20 seconds, rest for ten seconds and then go on to the next one. Repeat all five moves for six rounds for a 15-minute workout that’s sure to get the heart pumping. If you have more time and are feeling brave, add on a few more rounds.

Home Workout

Jumping jack

Time 20sec Rest 10sec

From standing, jump into the air, raise your hands above your head and land in a wide stance. Go straight into another jump and bring your arms to your sides and your feet back to the centre to land.

Squat

Time 20sec Rest 10sec

Stand with your feet hip-width apart. Lower your torso and sit back until your thighs are parallel with the ground, then drive back up to standing through your heels.

Press-up

Time 20sec Rest 10sec

Get into a press-up position with your hands under your shoulders. Lower your chest until it’s close to the ground, then push back up.

High knees

Time 20sec Rest 10sec

Run on the spot bringing your knees up towards your chest.

Burpee

Time 20sec Rest 10sec

From standing, squat down and place your hands by your feet, jump your legs back so you end in a press-up position. Do a press-up, then jump your feet up to your hands, stand up and leap into the air, raising your hands above your head.

“The burpee is one of the best exercises you can do,” says Bristow. “It fires up every muscle in synchronisation and makes your body chow down on the calories.”

Gym Workout

Dumbbell squat

Time 20sec Rest 10sec

Follow the same form as with an unweighted squat, holding dumbbells either by your sides or between your legs as you squat.

Dumbbell overhead press

Time 20sec Rest 10sec

Stand holding a pair of dumbbells by your shoulders with your palms facing away from you, and your elbows out to the sides and bent at 90°. Extend your arms and push the weights overhead, making sure you don’t lean back.

Dumbbell lunge

Time 20sec Rest 10sec

Holding the dumbbells by your side, take a big step forwards with your right foot and lower until both your knees are bent at 90°. Then push back up to a standing position through your front foot and lunge forwards on your left leg.

Dumbbell bent-over row

Time 20sec Rest 10sec

Holding a dumbbell in each hand, bend at your waist and lean over until your torso is almost parallel to the ground, keeping your back straight. Let your arms hang down towards the floor. Lift both dumbbells up to your chest at the same time, keeping your elbows close to your sides. Pause at the top of the movement and squeeze your back muscles, then lower the weights back to the start.

Burpee

Time 20sec Rest 10sec

If you want an extra challenge, perform the burpees holding dumbbells.

Cardio Workout Challenges

Few things are more motivating when it comes to fitness than improving at something and setting a new personal best. Funnily enough, one thing that is more motivating is seeing your fitness fall off, which encourages you to get back to your best. If either of these apply to you, workout challenges are a fine way to add some interest to your training.

The idea for these eight routines is to complete all the circuits as quickly as possible. Make sure to make a note of your time – the fun part is trying to improve your score next time.

Obviously you should warm up before any activity, but because of the intensity of a cardio challenge, it’s paramount here. If you haven’t got your own specific routine, use this straightforward warm-up.

1. Skip-squat-run

Rounds 3

2. Skip-press-pull-dip

Rounds 5

3. Step-press-cycle-squat

Rounds 5

4. Run-punch-cycle-punch

Rounds 3

5. Cycle-punch

Rounds 3

6. Hop-climb-thrust-run

Rounds 3

7. Run-punch-cycle-thrust

Rounds 2

8. Skip-run-cycle

Rounds 1

More Cardio Workouts

If you’re looking for more ways to get your heart pumping, give these workouts a try.

Low-impact cardio workout

Many cardio workouts involve a lot of jumping around, which is great for getting your heart rate up but can be hard on your joints. This workout involves doing three low-impact exercises – kettlebell swings, goblet squats and the plank – in four rounds of five minutes. As well as the cardio benefit, you’ll strengthen your glutes and your core. See the low-impact cardio workout

Boxing workout for beginners

Boxing legend Tony Bellew put together this ladder routine for us. It’s a great punching-bag workout for both budding boxers and those just looking to get in shape. It involves throwing punches in groups of 10, nine, eight and so on down to one, then taking a break and climbing back up the ladder again. See the boxing workout for beginners

100 rep kettlebell workout

This workout involves doing six kettlebell exercises in each round, and the reps completed in each round add up to 100. In fact we recommend doingThe kicker is that it’s suggested three rounds in total, so maybe we should call it the 300 rep workout. However many rounds you do, though, it’s a great session that builds full-body strength as well as cardio fitness. See the 100 rep kettlebell workout

One of the best things about running is that its appeal isn’t limited by pricy membership costs or the need to have fancy equipment. Having said that, while you can easily get a few kilometres done in an old T-shirt, shorts and trainers, kit designed for the task will enhance your running experience by instantly making you feel and look better doing it. Let us explain the basics.

Jump to: Running Shoes | Running Accessories | Women’s Running Gear | Men’s Running Gear

Running Shoes

Running Shoes

Buying a pair of running shoes can seem complicated thanks to technical features with names NASA would reject for sounding too space age. Don’t worry – it’s simple when you know what to look for.

Get the Right Size: Do the laces up tight and walk around the shop. Your heel should have no room for movement and toes should be naturally spayed out, not pushed against each other, even slightly. Make sure it’s perfect by feeling around your toes in a sitting, standing and forward-leaning position. If length and width feels fine but your toes are cramped, ask to try shoes with a roomier toe box.

Know Your Features: All modern shoes have a breathable upper, but vary in cushioning and grip. Running off-road? Go for a trail shoe. Its grippy sole will keep you stable on rocky terrain. Sticking to the pavement? Get a road shoe. Its lightweight foam sole will reduce the energy you expend on each stride.

And Finally: Have your gait analysed at a running shop to determine the type of support you need. Most of us are neutral runners, but if your foot rolls overly inwards (overpronation) or outwards (underpronation) you might need a shoe that compensates for it.

RECOMMENDED: The Best Running Shoes

Budget Running Shoes

Top-of-the-range running shoes can now set you back north of £150, which is a lot of money even if you get 800km-plus out of them. Fortunately you can still get bargains, either by checking out budget options or being smart in the sales.

Get The Right Size: Just as with all running shoes, it’s best to try them on before buying if at all possible. You want room in the toe-box but a secure fit around the midfoot, although if you’re opting for a racing shoe expect a tighter fit.

Know Your Features: The weight of the shoe and the amount of cushioning it has are key to determining its best uses, whether that’s a plush but heavy shoe for easy training runs or a stripped-back speedster for race day.

And Finally: There are great deals to be had in long-running shoe lines that are updated every year. Go back one or two generations and you’ll often find a cut-price shoe that differs little from the newest model.

RECOMMENDED: The Best Budget Running Shoes

Marathon Running Shoes

If you’ve committed to train for and run a marathon, it’s worth indulging in a top-notch pair of shoes to help you on your way.

Get The Right Size: When running further than 30km it’s crucial to find a shoe which fits you comfortably. Start by ensuring there’s enough room in the toe-box, because if the upper of your shoe irritates you even slightly in the first kilometre of a run, it will be absolute murder by the 42nd.

Know Your Features: The star attraction of top-end marathon shoes right now is a carbon plate, which provides propulsion to keep you running at your best through the whole race. However, these plates don’t make for great training shoes, so you’ll need to also get your hands on a comfortable, cushioned shoe for your months of training. There are shoes that balance weight and cushioning so they’re great for training and racing in, if having two pairs of running shoes strikes you as preposterous (give it time, you’ll come around).

And Finally: It’s not always best to mimic what elite marathoners run in – they are lightweight, superbly conditioned athletes and usually have excellent technique, so their stripped-back shoes might not be comfortable enough for the average runner.

RECOMMENDED: The Best Marathon Running Shoes

Trail-Running Shoes

Heading off-road for your runs is a great way to clear your head and swap tough-on-joints pavements for more forgiving terrain. However, you need the right shoes to enjoy a trail run, otherwise you’ll spend the whole time trying to avoid slipping over.

Get The Right Size: As with regular running shoes, you want a close fit around the heel and midfoot, with a bit more room for your toes. A wide fit might feel more comfortable in the shop but consider the trails you’ll be tackling, because a wide shoe can be a little clumsy on narrow, rocky paths.

Know Your Features: First, pick the length of lug you want on the outsole of the shoe. Longer lugs give more grip in wet and muddy conditions, while shorter lugs are better for rockier, dry trails. If you are regularly running on stony trails, a rock plate is essential – these thin, hard plates protect your feet from hard edges.

And Finally: You can get any level of cushioning you want on trail shoes, but generally they are firmer than road running shoes because you don’t need the same level of protection on the uneven, soft ground you’ll encounter off-road as you do when hammering out long distances on pavements.

RECOMMENDED: Trail-Running Shoe Picks

Running Shoes For The Mud

If you’re running regularly on boggy ground then a dedicated pair of trail shoes designed for muddy tracks is an investment well worth making.

Get The Right Size: If you’re on slippery ground then a locked-down fit is vital, but at the same time you don’t want it to be uncomfortably tight, especially around the toes. Try before you buy – even by walking around a store you’ll get an idea of how the shoe will feel on the trails.

Know Your Features: The outsole is the key characteristic of a trail shoe designed to handle mud. You want the lugs on the bottom of the shoe to be 6mm or even 8mm deep to ensure they can cut through the mud to find purchase.

And Finally: If you want to use your trail shoes on harder ground as well, there are options with deep lugs that are closer together and wider than the studs common on shoes for the mud. This will make them more comfortable and better at finding traction on hard ground.

RECOMMENDED: The Best Running Shoes For The Mud

Barefoot Running Shoes

Never tried running in barefoot shoes before? Then choose a shoe with minimal cushioning rather than none at all. Veteran barefooters will want a shoe that acts as a second skin, protecting your foot from the surface it’s running on. The former are called minimal shoes (and are available for all sorts of training, not just running) and the latter are oxymoronically referred to as barefoot shoes.

Get the Right Size: The same guidelines for standard running shoes apply to minimal footwear, but you also need to think about whether you will wear it with socks or not (we recommend doing so) and try it on accordingly. The shoe should literally fit like a glove, with no baggy or tight bits.

Know Your Features: For a barefoot shoe consider whether you need a thick sole to protect from potential hazards such as broken glass. Just going minimal? Pay attention to the heel drop – the difference between the height of the shoe’s heel and toe. A low drop is what encourages the midfoot strike that barefoot running is built on. Standard shoes usually have a 10–12mm drop, so we recommend starting with an 8mm drop to ease yourself into a barefoot running style.

And Finally: Vibram and VIVOBAREFOOT are the two biggest names in the barefoot industry. However, all the major brands have a range of minimal shoes, mostly focusing on trail running.

RECOMMENDED: The Best Barefoot Running Shoes

Running Accessories

Running Socks

Runners routinely spend three figures on trainers then pair them with budget socks, which is absolute madness. Proper running socks are crucial to running in comfort because they’ll keep your feet dry and help you avoid blisters.

Get The Right Size: You know the size of your foot, right? That will be all you need – unless you opt for compression socks, in which case you’ll need to also know you calf size to get the ideal sock for your needs.

Know Your Features: All running socks use fabrics that wick sweat away to keep your foot as dry as possible, helping to prevent blisters. Some models also have more dedicated anti-blister properties like double-layered fabric, which are designed so the layers rub against one another rather than the foot itself. If you opt for long socks, reflective details are always handy.

And Finally: If you like to make a fashion statement with your running gear, Stance has quickly become the go-to brand for many people thanks to its impressive range of designs and collaborations with pop-culture figures and franchises.

RECOMMENDED: The Best Running Socks

Compression Socks

Some runners swear that wearing compression gear improves their performance, while other use the socks to speed up their recovery after an especially tough session. The jury is still out in terms of scientific evidence, but even a placebo effect is welcome when you’re running.

RECOMMENDED: Does Compression Gear Work?

Get The Right Size: This is vital with compression socks, because a loose fit won’t have the desired effect in pushing blood up the leg, while a sock that’s too tight will be impossible to get on. Measure the widest part of your calf and match it up against the size guides on compression brands’ websites.

Know Your Features: Along with compression, many socks offer additional benefits like anti-blister fabrics and reflective features to make you more visible when running at night.

And Finally: If you take to compression but don’t like wearing a full sock, you can pick up sleeves that just compress the calf. Most of the top compression brands like CEP, 2XU and Compressport sell both calf sleeves and full socks.

RECOMMENDED: The Best Compression Socks For Runners

Running Headphones

Whether it’s music, podcasts, audiobooks or the radio, some audio entertainment is a vital part of running for many people, making a good-quality set of headphones an essential purchase.

Get The Right Size: Fit is perhaps the key factor when choosing running headphones; it doesn’t matter how impressive they sound if they drop out of your ear as soon as you pick up the pace. Headphones with over-the-ear hooks offer maximum stability, while in-ear buds often have wingtips you can attach to affix them more securely inside your lugs.

Know Your Features: As well as fit, look out for the water resistance rating – some will only be suitable for the amount of sweat produced by light running and showers, while others can handle your sweatiest sessions and full-on thunderstorms. Sound quality is important, of course, as is battery life if opting for a wireless set. If you’re running on roads you’ll also want to check how much external sound you can hear while wearing the headphones, as you don’t want to block out the sound of traffic entirely.

And Finally: Many running events ban all headphones bar Aftershokz’s bone-conducting Trekz range, which leave the ear entirely open to external sounds and deliver sound by sending vibrations through your cheekbones.

RECOMMENDED: The Best Running Headphones

Running Belts

The easiest way to carry essential gear like your phone and keys with you on the run is in a running belt, and they’re also great for stashing running gels on race day.

Get The Right Size: Most belts come with an adjustable band so you can tighten or loosen it as required, although some you simply slip on. Take the time to get the size right to avoid discomfort or slippage.

Know Your Features: Storage space is critical – if you want to carry a large phone or phablet with you, check the dimensions carefully to ensure it will fit. You also want the belt to hold your gear tightly against your body so it doesn’t bounce around on the run.

And Finally: If you’re tackling a race, a belt with clips for your number can be a handy extra, since you won’t have to faff around with safety pins affixing the bib to your vest.

RECOMMENDED: The Best Running Belts

Running Backpacks

Whether you’re planning on running to work, or need a daypack to carry essential supplies on long runs, a regular backpack just won’t cut it. Running-specific bags have adjustable straps to stop them bouncing as you run, pockets in handy locations to grab stuff on the move and ventilation to avoid your back getting too sweaty.

Get The Right Size: You can get away with a five- or ten-litre backpack if you’re planning on only using it for long runs where you just need a drink, snacks and maybe some waterproof gear. If you want to commute with the backpack, you’ll probably need a 15- to 25-litre bag to have room for a laptop and clothes. Some backpacks will have a range of sizes to fit different torsos and it’s worth trying a few on to work out which is the most comfortable for your shape.

Know Your Features: A key feature for running backpacks is the capacity to hold an accessible drink – either space for a water bladder in the main pocket or smaller pockets in the straps for 500ml bottles. A ventilation system is also important – look for mesh panels on the straps and raised sections on the back of the rucksack itself. No-one likes a sweaty back.

And Finally: If you’re about to start commuting on foot, a major problem can be finding a backpack that won’t crease your clothes while running. There are specialised packs like the IAMRUNBOX Backpack, which have hard cases to stop neatly folded shirts acquiring wrinkles.

RECOMMENDED: The Best Running Backpacks

Running Water Bottles

The golden rule of hydration when running is simply to drink when you’re thirsty, rather than trying to follow some ridiculous [ml/kg of bodyweightXpace] equation you saw on some forum. Depending on how long you’re going out for this may mean needing to drink mid-run. Thankfully, running specific bottles make carrying water less of a chore than you might think.

Get the Right Size: Bottles go up to a litre in capacity but it’s unlikely you’ll need that much, unless you’re running for hours (in which case you should have a bag of essential supplies). Most handheld bottles carry between 200ml and 500ml – that might not sound much but will let you take a sip every few minutes of a 10k, which is enough to replace any water lost through perspiration.

Know Your Features: Going for a metal bottle keeps water cool for longer. Some running water bottles go for an oval loop shape to make then easier to hold, while others have a material part that acts as both hand strap and holder for things such as keys and bank cards. It’s all down to preference.

And Finally: Unless you’re buying from dodgy overseas sellers, it’s unlikely you’ll come across any bottles without a BPA-free stamp. 

RECOMMENDED: The Best Running Water Bottles

Reflective Gear

Night running brings with it the danger of not being seen by other road and pavement users, so it’s wise to stock up on gear with reflective sections that light up like a Christmas tree when headlights hit them.

Know Your Features: Pretty much all running gear now comes with reflective details, but check that this extends beyond a small logo. Ideally you want large reflective patterns or seams that are impossible to miss. Since night running is usually chillier than heading out in the daytime, make sure your reflective gear is also going to keep you warm without being so toasty as to make you sweat excessively.

And Finally: The biggest name in reflective gear for both runners and cyclists is Proviz, which sells jackets made entirely out of reflective material to ensure 360° visibility.

RECOMMENDED: The Best Reflective Running Gear

Running Gilets

A sleeveless jacket might seem like a luxury, but it’s actually one of the most versatile bits of kit you can have in your running wardrobe. Gilets are especially handy in the spring and autumn when you want a little extra protection from wind and rain without the warmth of a full jacket.

Get The Right Size: A fairly tight fit is best with a gilet – you’ll generally only wear it over a top or base layer, so it doesn’t need to leave much room for other layers underneath, and a loose gilet will flap in the wind annoyingly.

Know Your Features: A gilet should be windproof and water-resistant or even waterproof. This might seem odd – your arms will be exposed to weather anyway – but it helps keep the core warm and dry and that’s important for comfort on long runs in the rain.

And Finally: Pocket space is handy on a gilet, as are reflective sections to make you more visible at night.

RECOMMENDED: The Best Running Gilets

Running Headtorches

Don’t let dark nights stop you from running. Invest in a headtorch and keep on keeping on.

Get The Right Size: Headtorches have adjustable bands so you can set them up to be comfortable and secure.

Know Your Features: The amount of lumens a light puts out is generally the vital number to look for. If you just need a little extra light to run on city pavements that have streetlights, then a 100- or 200-lumen light will work fine, while those heading off-road will need 300-plus. Check the battery life too, because the higher the lumen count the faster your juice will drain.

And Finally: Most headtorches are now rechargeable, but some have battery packs, which allow you to venture further afield knowing that you can carry some extra power.

RECOMMENDED: The Best Running Headtorches

Running Buggies

If you want to – or have to – take your kid with you on the run, a dedicated running buggy ensures a safe and smooth ride.

Get The Right Size: Running buggies have an adjustable handlebar that can be set to a comfortable height for each user. If you’re especially tall then check the specifications carefully to make sure you won’t have to hunch over to push the pram.

Know Your Features: A suspension system and large wheels with air-filled tyres are the essential features of a running buggy, which should also have a handbrake on the handlebars so you can stop in a hurry. A fixed front wheel is also important to keeping you running in a straight line, though if there is the option to change the wheel to swivel mode this will make the buggy easier to use when not running.

And Finally: The general advice is not to run with a baby until they can hold their own head up, around six months old. Some manufacturers recommended waiting until they’re nine months if you’re running on uneven trails.

RECOMMENDED: The Best Running Buggies

Women’s Running Gear

Running Bras

Comfort is key with any bit of running gear, but that’s especially the case with your bra, which has to provide the support you need without being intrusively tight around the chest. In general you’ll need to opt for a high to super-high level of support with your running bra.

Get The Right Size: The two most common types of running bras are compression bands that flatten the breasts and encapsulation bras that have separate cups for each breast. Larger-breasted runners in particular will probably need the latter, because the compression-style bra might not offer enough support.

Know Your Features: Some running bras are just pulled on over the head, but there are also hook-and-clasp bras and some with a zip on the front, both of which are easier to take off when sweaty than one you have to yank over your head. Racer or cross-over strap designs are worth splashing out for, as they will help the bras stay in place better than a standard shoulder strap.

And Finally: Mesh sections and cut-outs are great for helping you to stay cool on the run, but in the summer they can lead to strange tan lines.

RECOMMENDED: The Best Running Bras

Running Tops

If you’ve stuck with an old cotton T-shirt for all your running up until now, a proper technical top will be a revelation.

Get The Right Size: If you’re planning to slip a base layer under your top sometimes then a slightly looser fit can be useful, but in general a cut that’s close to your body will be the most comfortable, reducing the risk of chafing and avoiding any annoying flapping in the wind when you hit top speed.

Know Your Features: Technical fabrics will wick sweat from the skin and dry quickly, so you stay cool and comfortable on the run – no more wringing out that cotton tee after an especially sweaty run. This again stops chafing and helps to keep your body at the right temperature, cooling you when it’s hot and keeping you warm when it’s chilly.

And Finally: Look out for anti-odour properties in a running top, with fabrics that have natural odour resistance like Merino wool being best. This can allow you to wear a top several times between washes, which is good for the top’s longevity, good for your laundry load and good for the environment too.

RECOMMENDED: The Best Women’s Running Tops

Running Leggings

The workhorses of your running wardrobe, your leggings need to be comfortable on every run, keep you warm on cold days and keep you cool on hot days. That’s asking a lot, but fortunately there are plenty of pairs that are up to the job.

Get The Right Size: Once you’ve decided on whether you want full or ¾ length tights you need to get the right fit. If leggings are at all loose they become a chafing concern, but you don’t want them to be so tight that they become restrictive. Compression leggings are designed to be tighter than most to increase blood flow, but even then they shouldn’t cramp your running style at all.

Know Your Features: Moisture management is key – the leggings need to wick sweat away and dry quickly. Anti-odour properties are also useful to save on washing, and it’s worth checking what kind of storage they offer for your essentials: some leggings just have a small zip pocket on the back for keys, a bank card and gels, while others will have drop-in pockets that hold your gear close to the thigh to stop it bouncing while you run. This type of pocket is ideal for heavy items like phones.

And Finally: A little reflectivity goes a long way to boosting your visibility when running at night. Small reflective sections on leggings around the ankle are particularly good in this regard.

RECOMMENDED: The Best Running Leggings

Running Jackets

A running jacket can be the difference between enjoying and not enjoying a run, so it’s one area where it’s worth investing a little more, because pricier jackets will offer more protection from the weather while also being breathable so you don’t end up overheating.

Get The Right Size: A running-specific jacket will be cut close to the body to allow complete freedom of movement during your activity. This close fit is essential for comfort on the move too, but there should still be a bit of room underneath for extra layers when it’s cold out.

Know Your Features: The big decision is whether to go for a waterproof or a water-resistant jacket. The former offers more protection from the elements, but is less breathable and can make you very hot when running. Water-resistant jackets will usually shrug off a shower, block the wind and tend to be more comfortable and breathable, so are a better pick for your go-to jacket, even if you do keep a proper waterproof in reserve for truly horrendous weather.

And Finally: A running jacket that can be packed into its own pocket and brought with you in a rucksack is very useful if you run in a place where the weather can change in an instant.

RECOMMENDED: The Best Women’s Running Jackets

Running Shorts

Whether you’re a runner who only switches to shorts at the height of summer, or one who sticks with them through the worst of the winter months, having a good-quality set in your wardrobe is a must.

Get The Right Size: You have two main options when it comes to the fit of running shorts: loose and breezy, or compression. A subset of the latter are 2-in-1 shorts, with a compression inner plus a looser outer. Compression gear minimises the risk of chafing and supports the muscles, while a loose fit can feel less restrictive, especially on hot days.

Know Your Features: Along with sweat-wicking fabrics, shorts should offer some kind of storage, even if it’s only a small zipped pocket on the back for your keys or office ID card.

And Finally: Consider the risk of chafing above all with your running shorts, and if you have a big event like a marathon lined up, make sure you try the pair you plan to use on race day on a long run beforehand to make sure they don’t irritate.

RECOMMENDED: The Best Women’s Running Shorts 

Men’s Running Gear

Running T-Shirts

A T-shirt designed for the rigours of running will regulate your temperature, draw moisture away from your skin and do everything in its power to ensure your nipples don’t bleed during a marathon. Everything.

Get the Right Size: This is the important bit when it comes to nipple abuse prevention. Fits vary from superhero tight to school PE-kit baggy. The looser and heavier the material, the more likely chafing is to happen. Go for whatever you feel most comfortable in, but remember you may need a tighter fit, or Vaseline, for longer runs.

Know Your Features: If running gives you an aching back consider going for a tight T-shirt with compression built in. Otherwise, the main thing to consider is how the material will keep you cool and dry. Moisture-wicking and breathability are pretty much standard and should be first on your tick list. More advanced features include material that’s treated to prevent bacteria from forming (perfect if you can’t change right after a run), cooling metal inserts (see top pick, below), and shiny linings (like the space blankets you get given after a race) that retain body heat in vital areas.

And Finally: An old cotton T-shirt might be fine for a few laps round the park, but the latest technical training tops make any distance over a 5k far more comfortable. Also, never underestimate how much looking like a runner makes you feel like one and pick whatever you feel (and look) best in.

RECOMMENDED: The Best Running T-Shirts

Running Shorts

You might think nothing of chucking on any old pair, but shorts made for running are a must. Ergonomic design reduces chafing to a minimum, tech-laden materials regulate temperature (particularly important down there) and smart pockets keep essentials out the way.

Get the Right Size: Short shorts are the choice of the elites because they provide the best airflow and ease of movement. Not worried about shaving minutes off a marathon PB? Longer ones are available. In terms of fit, elasticised waists makes it super easy to shop for them.

Know Your Features: Lightweight, breathable material is essential, but the rest is down to personal needs and preference. Compression shorts encourages even blood flow, aiding performance and recovery – consider investing in this type if your glutes (bum) or quads (thighs) often ache after runs. Thankfully, you can get 2-in1 shorts with compression built in so no one has to see your moose knuckle. Need a pocket? Get shorts with a small zip pocket – enough to carry a key and card – at the top of your rear/small of your back.

And Finally: To go commando or not? That is the question you probably weren’t asking, but lose the underwear if your shorts have compression or an inner pant. It will eliminate chafing, which – trust us – can be a very big deal on long runs. Got shorts without those features? It’s underpants for you, mate.

RECOMMENDED: The Best Running Shorts

Running Tops

When it’s too chilly out for a T-shirt and not horrendous enough to warrant a jacket, you need a long sleeved top.

Get the Right Size: A good running top should fit more like a model’s T-shirt than a skater’s hoody. The baggier it is, the more drag you’ll create and the less warm it will be.

Know Your Features: If you often run at night, go for a top that’s big on reflectivity. A zip is useful if you get hot quickly, while thumb loops are a nice touch to keep hands warm and stop cold air going up your sleeves. Get a hood if your ears are prone to icing up and a neck gaiter if you want maximum skin coverage.

And Finally: We’ve selected our favourite running specific tops from sports companies, but outdoor brand such as Rohan and The North Face also have excellent technical tops that tick all the boxes for comfortable outdoor runs.

RECOMMENDED: The Best Running Tops

Running Jackets

Looking for a running jacket can feel like browsing a list of recently-approved patents, but getting one makes it possible (and comfortable) to run in most weather. While there are differing qualities, they all essentially offer varying levels of this holy trinity of element protection: windproofing, waterproofing and breathability.

Get the Right Size: The majority of running jackets have a fitted cut that’s ergonomically designed to compliment your movements rather than restrict them. Try jackets on in shops, making sure to flap your arms about as if you’re really going for it – imagining you’re on the final stretch of a nasty hill ought to do it. You don’t want any tightness across your chest or upper back, and it shouldn’t be baggy around the waist.

Know Your Features: The main thing running jackets do to keep you comfortable is nullify the effects of wind and rain. Breathability is also essential, unless you’re trying to lose weight like that guy with the cling film in The Full Monty (pro tip – don’t do that). Most are spectacularly light and thin; great for stowing away or even just holding in your hand on days with unpredictable weather. However, thicker jackets – and ones with fancy material that’s good at retaining heat – are also available for days when the mercury just isn’t rising.

And Finally: Even if you run on the pavement in a city, there will likely be times when you’re crossing roads at a quicker pace than usual (likely wearing earphones) so it’s a good idea to make yourself as visible as possible. The good news is modern technology means jackets with high reflectivity generally keep it on the down low. Test them by taking a picture on your smartphone with the flash on. You might be surprised.

RECOMMENDED: The Best Running Jackets

Running Base Layers

The first top you put on before your run – don’t underestimate the importance of the right base layer. It’ll keep you warm, dry and comfortable on runs in all weathers.

Get The Right Size: You’re going to be wearing a T-shirt or jacket over the top of your base layer anyway, so don't be afraid to go for something nice and tight. If it’s baggy, it won’t be as effective at keeping you warm and wicking away sweat.

Know Your Features: The material makes all the difference with a base layer. Merino wool is very popular because it’s warm, wicks sweat away and is naturally odour-resistant. However, synthetic fabrics are often cheaper and can outshine merino, drying faster and wicking sweat away more effectively. Other fabrics with similar properties to merino wool include bamboo, which is perhaps the most comfortable to wear. One material to steer clear of is cotton, which absorbs moisture to leave you cold and wet.

And Finally: If you’re worried about the terrifying prospect of nipple-chafing – and you should be – many people find a tight base layer can prevent the problem occurring on long runs because the material doesn’t move around and rub the sensitive area.

RECOMMENDED: The Best Base Layers

Running Tights

Too many men write off running tights on the mistaken basis that they think they’ll look foolish wearing them. Try one run in a good pair of tights and you’ll never worry about how they look again, because the snug, comfortable feeling they create is… well… it’s just lovely.

Get The Right Size: As with base layers, you don’t want to shy away from a revealing tightness – you can always protect your modesty with shorts. A snug fit is vital for the tights to keep you warm and wick away moisture. You might also want to go beyond snug and check out compression tights, which improve circulation and can help recovery if worn after tough runs.

Know Your Features: Winter running tights need to be thick enough to keep you warm, but also breathable and stretchy so they don’t restrict your movement at all. Some will also have wind-stopping fabric on the front of the legs to shelter your pins from freezing gusts. Compression models offer something different: their tight fit will help your muscles warm up at the start of runs and is proven to aid recovery if you wear them afterwards. Many runners also wear them during runs as a potential performance aid, but that comes down to personal preference, rather than a strong evidence base.

And Finally: The debate over whether men should wear shorts over running tights is a long and surprisingly bitter one. Don’t believe us? Try Googling it and be prepared to read some strange forum posts. The upshot is, of course, run in whatever makes you feel comfortable, although we’d definitely recommend shorts in cold weather if you don’t have windproof tights.

RECOMMENDED: The Best Running Tights

You might think that the best biceps workout would simply involve ripping as many biceps curls as you can before the deep burn renders your upper arms useless. Unfortunately, it’s not quite as easy as that to bulk up your biceps, as Nick Mitchell, CEO and founder of Ultimate Performance, explains.

“I was once asked by a client: ‘Nick, if I did 100 biceps curls on each arm every day, would I have massive biceps in about a month?’ Unfortunately, the human body just doesn’t work that way,” Mitchell says. “Your body will always fight to stay in balance, and it takes an extra 10-15lb of overall lean bodyweight to add an inch to the circumference of your arms.”

The best way to add size to your upper arms is to train the whole body, as well as doing some of the best biceps exercises in arm-specific sessions. Mitchell has provided a killer arms workout below that uses supersets to work both the biceps and triceps, but first we asked him for some more general advice about bulking up your arms.

Superset Triceps And Biceps Workout

Mitchell has put together this testing superset session that hits the biceps and triceps hard, as well as your forearms, and it will certainly encourage them to grow when used as part of a structured training programme as outlined above.

“Perform this twice a week, gradually increasing the weights with each session,” says Mitchell. “You can follow this programme for as long as you continue to make gains.”

The workout consists of four supersets of two moves and the last is a tri-set, which is three moves. Stick to the tempo prescribed to ensure you work the biceps and triceps correctly to maximise the gains from each move. If you’re unfamiliar with tempo, our expert guide to tempo training explains all.

1A Dumbbell curl

Sets 4 Reps 6 Tempo 5010 Rest 90sec

Sit at a preacher bench holding an EZ-bar with an underhand grip. Curl the bar up to the top, pause and squeeze your biceps, then lower the bar slowly until your arms are fully straight.

1B Close-grip bench press 

Sets 4 Reps 6 Tempo 5010 Rest 90sec

Lie back on a bench holding a bar with your hands shoulder-width apart, or slightly closer together if you can still control the bar. Bring the bar down to your chest, then press it up above you.

2A 45° dumbbell curl

Sets 3 Reps 10 Tempo 3010 Rest 0sec

Stand holding a dumbbell in each hand by your sides. Move the weights out to a 45° angle from your body then curl them up to your shoulders, before lowering them back down.

2B Incline dumbbell triceps extension

Sets 3 Reps 10 Tempo 3010 Rest 30sec

Lie on an incline bench, holding a dumbbell in each hand. Lift the weights above your head with your palms facing. Bend your arms at the elbows to lower the weights behind your head, then lift them again.

3A Reverse incline hammer curl

Sets 3 Reps 12 Tempo 4010 Rest 0sec

Lie face down on an incline bench with your chest pressed into the pad, holding a dumbbell in each hand with your palms facing each other. Curl the weights up to your shoulders, then lower them.

3B Dumbbell skullcrusher

Sets 3 Reps 12 Tempo 3010 Rest 90sec

Lie on a flat bench holding two dumbbells directly above your head. Bend at the elbows to lower the weights behind your head, keeping your upper arms still, then lift the weights again.

4A Triceps dip

Sets 1 Reps 1 Tempo Lower for 30sec Rest 90sec

Lift yourself on a set of dip bars, supporting your upper body with your arms locked out. Bend at the elbow to lower your body slowly over the 30 seconds.

4B Hammer-grip chin-up

Sets 1 Reps 1 Tempo Lower for 30sec Rest 90sec

Hold the hammer grips on a pull-up station so your palms are facing. Pull yourself up until your chin is above the bar, then take 30 seconds to lower.

5A Dumbbell wrist curl

Sets 3 Reps 15 Tempo 2010 Rest 0sec

Sit on the side of a bench with your knees bent and feet planted on the ground. Hold dumbbells with your palms facing up and your forearms resting on your legs, with the weights hanging over the front of your knee. Keep your forearms still while curling the weights up and down with your wrists.

5B Cable wrist curl

The supersets in this workout use a variety of exercises to work your biceps and triceps from different angles to stimulate growth. There are three supersets in the workout, with each pairing a biceps and a triceps exercise. See the superset arms workout

5C Behind back barbell wrist curl

Sets 3 Reps 15 Tempo 2011 Rest 90sec

Stand holding a barbell behind your back with your palms facing away from you. Keeping your arms still, curl the barbell up using your wrists, then lower it.

If you want to hit the gym and work purely on developing showy muscle like your abs and biceps, then all power to you – we’re not going to rag on anyone who’s going to the gym. However, if you want to get better at the serious lifts and build an all-round stronger body, then you need to spend time on your core as well.

Fortunately working the core is something you’re probably doing already, because so many exercises involve it. Your mind might leap to midsection-focused moves like crunches when you consider core work, but any exercise that involves both your upper and lower body will also challenge your core, as will any move that requires you to maintain your balance.

That said, it’s still a good idea to add some core-specific workouts to your training regime. Workouts like the one you’ll find below. There are only five moves in the workout in total so it won’t take you much time, but it’s intense enough that you’ll be feeling the effects for days afterwards. The five-move workout is broken up into a two-move superset and then a tri-set, so you’ll be doing the exercises back-to-back, keeping your core muscles under tension for long stretches. Brace yourself.

Superset

For both moves of the first superset, try to not let your hands or feet touch the floor between reps. Keeping them aloft increases the workload on your upper and lower abs, which makes both moves harder but forces more muscle fibres into action and helps maintain more muscular tension.

1A Alternating leg raise

Targets Upper and lower abs

Sets 4 Reps 25 each side Rest 20sec

Lie on your back with your head supported in your hands. Raise both feet off the floor, then raise one foot as high as you can, keeping both legs straight. Lower it again, then raise your other leg. Alternate with each rep.

1B V-sit

Targets Lower abs

Sets 4 Reps 12 Rest 60sec

Lie on your back with arms and legs fully straight. Keeping them straight, contract your abs to bring your hands and feet up to meet over your middle. Pause at this top position, then slowly return to the start.

See related 

• The Core Workout For Men Who Want Defined Abs
• The Best Core Exercises For All Levels Of Gym-Goer
• The Best Abs Workout: Circuits For Upper Abs, Lower Abs, And Obliques And Core
• Superset Workouts: Twice The Gains In Half The Time

Tri-set

For the first two moves of this tri-set try to make sure each rep is smooth and controlled, with a conscious focus on your entire core being tight and engaged, rather than rushing through them. The slower your reps, the more time under tension your abs must manage – and that’s the key to building greater definition, strength and stamina.

2A Plank with shoulder taps

Targets Entire core

Sets 4 Reps 25 Rest 20sec

Start at the top of a press-up. Brace your core, then lift one hand up to touch the opposite shoulder, then lower it again. That’s one rep. Repeat, alternating the shoulder taps with each rep.

2B Plank with toe taps

Targets Entire core

Sets 4 Reps 25 Rest 20sec

Start in a plank position, resting on your forearms. Brace your core, then lift one foot wide to one side. Pause, then return to the start. That’s one rep. Repeat, alternating sides for the toe taps with each rep.

2C Superman plank

Targets Entire core

Sets 4 Time 40sec Rest 60sec

Start in a plank position with your abs tight. Raise one arm and the opposite leg so they are fully straight. Hold this position without letting your hips sag for 40sec. That’s the set. To work both sides equally, raise your right arm and left leg in the first and third set, and raise your left arm and right leg in the second and fourth.

When it comes to cooking, convenience can be a double-edged sword. On one side you have ready meals, which we’re sure we don’t have to tell you aren’t great for your health. On the other side are time-saving devices that help you to skip some of the arduous work in the kitchen to help you cook for yourself even when you’re pressed for time. And we firmly believe that being able to cook for yourself well is the cornerstone of a healthy and delicious diet.

Naturally, it costs to kit out your kitchen, but once you’ve done that cooking from scratch is as kind on the wallet as it is on the waist. Here’s where 21st-century technology can help, and we’ve picked out some top gadget recommendations too.

Slow Cookers

Buying a slow cooker is a fast means of upping your kitchen game. Once you’ve chopped the ingredients, bung everything into the slow cooker, set it to work and in four to ten hours you have melt-in-the-mouth meats and rich stews – no further attention required.

RECOMMENDED: The Best Slow Cookers

A budget option that’s also great value, this model is large enough to cater to a family of four and there’s three cooking settings to let you speed things up if you’re pressed for time. The removable ceramic pot also retains heat so you can take it to the table to dish up, pop the lid back on and your seconds will still be warm.

Buy from Lakeland | £29.99

Juicers

There are two kinds of juicer: centrifugal and masticating. The former will use a fast spinning blade to break down your fruit or veg, separating out the excess pulp. It’s quicker, and centrifugal juicers tend to be cheaper, but the process is said to not retain as many nutrients as masticating juicers. There slowly press and squeeze the juice out, a method that’s also better suited to handling tougher items like kale or wheatgrass.

RECOMMENDED: The Best Juicers

The key feature of this juicer is the wide chute, which can handle whole fruit like apples without the need for extra chopping on your part. It powers through whatever fruit you pop into it in just 15 seconds to produce a glass of juice, and all of its parts can be cleaned in the dishwasher.

Soup Makers

Some kitchen gadgets can get a little complicated, but it doesn’t get much easier than a soup maker. Add your ingredients and stock, press a button and wait. In next to no time you’ll have a cheap and healthy meal.

RECOMMENDED: The Best Soup Makers

This speedy soup maker can whip up a hearty bowl of steaming liquid goodness in just 20 minutes, and the 1.6-litre capacity of the jug means that you’ll get a satisfying serving too. There are three consistencies to choose between – purée, chunky or blended smooth – and the stainless steel jug is easy to clean.

See related 

• Kitchen Essentials: The Only Four Things You Need To Start Cooking
• How To Use A Slow Cooker To Make Healthy, Hearty Recipes
• The Best Smoothie Recipes
• 3 Simple Spiralising Recipes That'll Make You Healthier

Smoothie Makers

Everyone goes through a smoothie phase. While they’ve been around for a fair while the innovation of recent years has been vacuum blending, which claims to retain more nutrients and ensure the smoothie keeps for longer. The latter is exceptionally useful if you follow the NHS’s recommendation of sticking to 150ml a day. Many smoothie makers now come with portable blending containers which cut down on the washing up and, if you’re partial to a post-workout smoothie, can save you money by letting you swerve expensive shop-bought smoothies.

RECOMMENDED: The Best Smoothie Makers

Are your creations known far and wide? Want to have a transportable container that’ll bring enough to share? Then the Salter is for you, because it comes with two 800ml and one one-litre vessel.

Spiralizers

You know how parents sometimes prep healthy food to look like something different in an effort to trick kids into eating it? The spiralizer is kind of the adult version of that. If you use it as a substitute for spaghetti it’s also a fine way to cut down on carbs and calories because no-one sticks to the appropriate pasta portion size. It’s a time-saver too, because a spiralized piece of veg will take roughly 20 seconds to boil.

RECOMMENDED: The Best Spiralizers

The 10 different blades on this machine allow you to create a wide variety of shapes with your vegetables, from the equivalent of angel-hair noodles to lasagna sheets or wide pappardelle pasta. It’s also good value and comes with four e-books of recipes so you know which vegetables are best for slicing into lasagne sheets and what to do with them.

Food Processors

If the smoothie maker is the foot soldier of the blending world, the food processor is the tank. These machines will chop, blend, dice and more. The large container size also makes preparing a meal for groups much easier.

RECOMMENDED: The Best Food Processors

This powerful processor/blender combo has a 1,000W motor that makes short work of preparing whatever you pop inside it. It comes with eight attachments so – along with chopping and grating food – it can knead dough and whip cream, and it has both a 3-litre bowl and a 2-litre jug.

Pressure Cookers

Both electric and stove-top versions are sensational time-savers, using a tight-fitting lid to trap steam and build up the pressure to maintain a high temperature, which both reduces cooking times and retains more nutrients. For instance, broccoli keeps more than 90% of its vitamin C content when cooked a pressure cooker compared with just 34% when in a boiling pan of water. If you opt for an electric pressure cooker there are also plenty of innovative features to make life that little bit easier, including delaying the start time, so you could walk back through the door to a freshly cooked meal.

RECOMMENDED: The Best Pressure Cookers

This budget pick will give you change from a fifty – one lucky penny, to be precise – and it’ll bring you great fortune when it comes to dinners too. It’s a good size for couples, and has a timer and keep warm function, so it doesn’t matter if you’re both held up at work, again.

Buy from Currys | £49.99

Air Fryers

Healthier chips are the promise and for once air fryers live up to the hype. Having one of these lets you make your favourite crispy treats with a fraction of the oil used in a deep fat fryer by circulating hot air during cooking. They’re often reduced in sales like Black Friday, too, if you can stand to eat less healthy chips for a while longer. 

RECOMMENDED: The Best Air Fryers

Although this device looks like it will explain its future plans of world domination while calling you Dave, knowing all the while that’s not your name, it is in fact just a very smart air fryer. There are plenty of pre-set cooking options to choose from via the LED touchscreen and the auto-off function prevents it being left on by mistake.

Buy from Lakeland | £99.99

Despite the name, there’s nothing especially hard to understand about a barbell complex. It’s a barbell workout in which you do several moves in a row without putting the bar down. Before you close this page because that sounds too hard, bear in mind that as the time your muscles spend under tension goes up, the amount of weight you should use goes down. 

You should start out using light weights or an unweighted Olympic bar – our guide to the best barbells you can buy can help point you in the right direction. However, it’s still unwise to take a barbell complex lightly, because despite the relatively low weight you can be pretty sure that after working through one you’ll be a sweaty mess.

The main reason is that you’re taking almost no rest during a barbell complex and racking up a lot of reps in a short space of time as you work through the exercises. “Think of a 30-rep circuit versus a 12-rep set. Because of the lack of rest, each round becomes more challenging,” says expert Tom Eastham, who provided the second of our barbell workouts. “Throw in the additional load from the barbell and you have a huge fat-burning potential from these loaded compound movements.”

If you’ve not tried a barbell complex before, you’ll find five cracking options below to get you started. Just remember to keep the weight very light for your first attempt at these barbell workouts – what seems fine on rep one of your first exercise can quickly becomes torturous as you cycle through the circuit.

Barbell Complex 1

Do the exercises in order, performing 12 reps of each without resting or putting the bar down between moves. At the end of the last exercise rest for two minutes, then repeat the circuit. Do four to six circuits in total.

1 Squat

Reps 12 Rest 0sec

Stand tall with your chest up, holding a barbell across the back of your shoulders with a tight grip. Squat down as low as you can, then push through your heels to stand back up.

2 Good morning

Reps 12 Rest 0sec

Stand tall with the barbell across the back of your shoulders. Lean forwards from the hips until you feel a stretch in your hamstrings, then stand back up.

3 Push press

Reps 12 Rest 0sec

Stand tall, holding the barbell across the front of your shoulders. Bend your knees, then stand up quickly and push the bar directly overhead. Lower it slowly back to the start.

4 Floor press

Reps 12 Rest 0sec

Lie flat on your back with knees bent holding the bar with a shoulder-width grip and arms straight. Bend your elbows to lower the bar down towards your chest then press it back up powerfully.

5 Upright row

Reps 12 Rest 0sec

Stand tall with your chest up holding the bar with an overhand shoulder-width grip. Row it upwards towards your chin, leading with your elbows. Lower it slowly back to the start.

6 Barbell curl

Reps 12 Rest 2min

Hold the bar with an underhand grip. Keep your elbows close to your sides throughout the move. Curl the bar up to shoulder height. Pause and squeeze your biceps at the top, then lower it back to the start.

Barbell Complex 2

Do six reps of each move without putting the bar down to complete one set of this barbell workout. Rest for two minutes between sets. Choose a load that allows you to complete the reps fairly comfortably for your weakest lift, which, in this case, will probably be the overhead press. Complete six circuits in total.

1 Romanian deadlift

Reps 6 Rest 0sec

Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip just outside your thighs. Keeping a slight bend in your knees, bend forwards from the hips – not the waist – and lower the bar down the front of your shins until you feel a good stretch in your hamstrings. Reverse the move back to the start by pushing your hips forwards.

2 Bent-over row

Reps 6 Rest 0sec

Hold the bar with a shoulder-width grip, bending your knees slightly. Bend at the hips until your torso is at a roughly 45˚ angle to the floor. Pull the bar up to touch your sternum and then lower under control. If you’re moving your upper body to shift the bar, the weight’s too heavy.

“Every guy wants big arms and a strong core, and this exercise will help you towards both those goals,” says Eastham. “Stabilising yourself for the row will pay off in the long run for your core.”

3 Hang clean

Reps 6 Rest 0sec

Stand holding the bar with a shoulder-width grip in front of your thighs. Bend your knees, then drive through your heels to explode upwards, using the momentum to help pull the bar up to chest height as you lower into a squat. Catch it on your front shoulders, pause for a second, and then stand up lower the bar back to the start position.

“Olympic lifting improves power and explosiveness, and the clean is the easiest Olympic lift to learn,” says Eastham. “By putting it in complexes or circuits, you’ll get better faster.”

4 Front squat

Reps 6 Rest 0sec

Rest the bar on the front of your shoulders with your palms facing upwards and your elbows high. Squat down, keeping your chest up, then drive up through your heels to stand.

“This is far more accessible than its more popular big brother the back squat,” says Eastham. “It will also help your clean, because both lifts demand the same mobility. Not quite there yet? Cross your arms and grip the bar from the top to save your wrists.”

5 Overhead press

Reps 6 Rest 2min

With your feet shoulder-width apart, position a bar on your upper chest, gripping it with hands just wider than shoulder-width apart. Brace your abs, glutes and quads as you press the bar straight upwards. Pause at the top, then lower. You might find you can lift more weight by wrapping your thumbs around the same side as your fingers, to keep your forearms in a more favourable position.

“This move will maximise your upper-body strength by demanding increased thoracic muscle stability while building a strong core and boulder shoulders,” says Eastham.

Barbell Complex 3

At the end of this complex, rest for 90sec-2min. Do five rounds in total. To progress, add a rep to each set or reduce the amount of rest you take between rounds. Once you’re at 15 reps, add another round.

1 Romanian deadlift

Reps 10 Rest 0sec

With knees slightly bent, hinge at the hips to send the bar down your legs until you feel a strong stretch in your hamstrings. Keep your back straight as possible while keeping your head in a neutral position.

Progression To really focus the effort on your hamstrings, do the stiff-legged version, where you don’t bend your knees.

2 Bent-over row

Reps 10 Rest 0sec

Bend at the hips and let the bar hang down. Pull your elbows back to bring the bar up to your stomach. Initiate the movement with a shoulder blade retraction, then row the bar up, leading with your elbows.

Progression To make the move even more effective, squeeze your shoulder blades together at the top and hold that position for a second.

3 High pull

Reps 10 Rest 0sec

Lead with your elbows to raise the bar in front of you until it reaches chest level, then lower back to the start. To initiate the movement, keep your core tight and perform a jumping and shrugging movement. Drive through your calves using lots of momentum, keeping in mind that you want high-speed bar movement.

Progression Make it a power move by explosively going up onto your toes as you raise the bar to chest height.

4 Overhead press

Reps 10 Rest 0sec

Press the bar directly overhead, your arms should finish in line with your ears. If you struggle with that, work on shoulder mobility. When you lower, don’t go beyond chin height to avoid stressing the shoulders.

Progression Use the same movement but take longer to lower the bar so you maximise the time under tension.

5 Lunge

Reps 10 Rest 90sec-2min

With the bar on your back, take a step forwards and lower until your knees are bent at 90°, then press back up to the start.

Progression Do a reverse lunge where you take a step backwards and bend both knees to 90° before standing back up.

Barbell Complex 4

This barbell workout has five moves which are performed in a circuit. Do all the reps of move 1 then go straight on to move 2 and complete those reps without resting. Follow this pattern for the rest of the circuit and only rest once you have completed all the reps of the fifth and final move, and for no longer than two minutes. Do five circuits in total.

Do this circuit with just a barbell. Once that’s too easy, add a 2.5kg weight plate to each side, then continue to go up in 2.5kg increments.

1 Deadlift

Reps 20 Rest 0sec

Squat down to pick the bar off the floor with an overhand grip, then stand up tall.

Progression If 20 reps doesn’t get your heart rate high and breathing hard, add five more reps per circuit.

2 Romanian deadlift

Reps 10 Rest 0sec

Bend forwards from the hips with arms straight to lower the bar down your shins.

Progression If this feels too easy, increase the rep count to 12 or 15 for each circuit of the session.

3 Bent-over row

Reps 10 Rest 0sec

Hinge forward from the hips with legs and arms straight. Row the bar up to your stomach.

Progression If this feels too easy, increase the rep count to 12 or 15 for each circuit of the session.

4 Overhead press

Reps 10 Rest 0sec

Stand tall holding the bar across the front of your shoulders. Press the bar straight overhead.

Progression If this feels too easy, increase the rep count to 12 or 15 for each circuit of the session.

5 Squat

Reps 20 Rest 2min

Stand tall with the bar across the back of your shoulders. Squat down as deep as you can. Keep each rep smooth and controlled so you never pause at the top or bottom, but don’t “bounce” at the bottom either.

Progression Increase the number of reps you do per circuit to 25 if you have more left in the tank.

Barbell Complex 5

Do the five moves here in order, performing 15 reps of a lift then moving on to the next one without rest. After the final move, rest for 60 seconds, then repeat. Do six circuits in total. If you want to make this barbell workout circuit harder you can add weight to the bar, starting with 2.5kg each side.

1 Romanian deadlift

Stand tall holding the bar with a wide, overhand grip. Bend forwards, hingeing from the hips, to lower the bar to knee level. Push your hips forwards to stand up straight.

2 Hang clean

From the bottom of the deadlift, push your hips forward and raise the bar, rotating your elbows to “catch” it at shoulder height. Reverse the move to the start.

3 Bent-over row

Starting from the bottom of the clean, let your arms hang then, leading with your elbows, row the bar in towards your lower chest. Return to the start.

4 Push press

Clean the bar up to the front of your shoulders then, initiating the move with a knee bend, push the bar straight up over your head. Lower it back down to your shoulders.

5 Squat

After the last push press rep, lower the bar behind your head to rest on the backs of your shoulders. Squat down, then stand back up.

Building strong shoulders should be an integral part of any strength training plan, because without them you’re going to come up short when attempting all sorts of lifts, especially during upper-body workouts. However, it’s essential to take care when training your shoulders, because it’s a delicate joint that’s not easy to target.

Shoulder exercises should be performed using relatively light weights, compared with what you’d use for arm exercises. It’s better to train smart with your shoulders, rather than just going for a huge weight that puts them under too much pressure and raises the risk of injury.

There are three heads in the shoulder—the anterior (front delt), medial (side delt) and posterior (rear delt)—and the best shoulder workouts target all three of them, as well as engaging the trapezius muscle in your upper back.

If planning a session to work all those muscles without placing undue pressure on your shoulders sounds like a lot of work, the good news is we’ve done that work for you. The shoulder workout routine below hits the three heads of the shoulders and your traps, and there’s also a shoulder-specific warm-up to reduce the risk of injury.

Bear in mind that this is a challenging session designed for people with extensive training experience who are looking to build serious size and strength in their shoulders. It also needs a range of equipment, including a barbell, dumbbell and weights bench. So if you don’t have access to a gym or would prefer an easier session, we’ve included a variety of other shoulder workouts below as well, so everyone can develop their deltoids, no matter their ability or equipment.

Shoulder Workout Instructions

The shoulder workout below has detailed instructions that you need to follow to get the most out of it. 

The six exercises are broken down into a pair of tri-sets.That means you do a set of exercise 1, rest for 10 seconds as noted, move on to a set of exercise 2, rest for 10 seconds, do a set of exercise 3, then rest for 90 seconds. Then repeat that entire sequence again until all the sets are completed.

The tempo, or speed, at which you move the weight is specified by the four-digit code. The first number is the time in seconds you take to lower the weight; the second is the pause at the bottom; the third is the time you take to lift it; and the fourth is the pause at the top. The first movement of any pressing exercise is governed by the third number – so don’t get caught out! Taking two seconds to press a weight overhead is much, much harder than controlling the descent over two seconds.

Be cautious with the weight selection the first time you attempt this workout. Remember that tri-sets limit your rest periods to subject your muscles to accumulated fatigue, which will damage more tissue to elicit more growth. Do this workout twice a week for a month to gain mass, and performing it that many times means you can incrementally add weight to keep challenging yourself.

How To Warm Up For This Shoulder Workout

You should warm-up before every training session, but it’s particularly important with shoulder workouts. For one, the shoulder is a complex joint that can be susceptible to injuries like strains and dislocations. For two, shoulder injuries are a nightmare and often take longer than others to come back from.

The workout below works the muscles in the shoulders from all angles, and is a challenging session that uses a variety of heavy weights. As such, you need a shoulder warm-up that covers all the planes of motion you’re about to work your shoulders in, and we have just the thing for you. This shoulder warm-up is made up of eight exercises and uses a variety of equipment to ensure you are completely ready for the workout proper. 

It does take a bit of time to complete the warm-up, but consider that time an investment in the health of your shoulders. It will allow you to perform at your best in the workout, as well as reducing the risk of an injury that could set you back a couple of months.

The Best Shoulder Workout Routine

1A Overhead press

Sets 3 Reps 12 Tempo 2010 Rest 10sec

Stand tall with a barbell across the front of your shoulders. Brace your core, then press the bar directly overhead. Lower it slowly back to the start.

1B Push press

Sets 3 Reps 12 Tempo 20X0 Rest 10sec

Using the same weight as in move 1A, bend your knees to create power to press the bar overhead. Then lower it slowly under complete control.

1C Barbell shrug

Sets 3 Reps 12 Tempo 1111 Rest 90sec

Lower the bar to thigh level then, keeping your arms straight, shrug the bar up so that your shoulders reach your ears. Hold this top position for a second, then lower it back to the start.

2A Seated Arnold press

Sets 3 Reps 12 Tempo 2111 Rest 10sec

Sit holding a dumbbell in each hand with palms facing you. Press them up overhead, rotating your wrists as you go, so you end with straight arms and palms facing away.

2B Seated lateral raise

Sets 3 Reps 12 Tempo 2111 Rest 10sec

Switch to lighter dumbbells then, leaning forward slightly, raise them to shoulder height, leading with your elbows. Pause at the top, then lower back under control.

2C Bent-over reverse flye

Sets 3 Reps 12 Tempo 2111 Rest 90sec

Stand up and, using the same weights as 2B, bend forwards from your hips. Lead with your elbows to raise the weights to shoulder height. Pause, then lower back under control.

More Of The Best Shoulder Workouts

Beginner Shoulder Workout

Hoicking a barbell above your head dozens of times is not for beginners, and in fact it’s wise to avoid weights altogether until you’ve built up strength and mobility in your shoulders using just your bodyweight. That’s what this routine does, and it includes a resistance band routine to graduate to as well. Here’s the bodyweight routine.

1. Incline push-up (Sets 2-3 Reps 8-12)
2. Mountain climber (Sets 2-3 Reps 8-12)
3. Plank to downward dog (Sets 2-3 Reps 8-12)
4. Bent-over Y raise (Sets 2-3 Reps 8-12)
5. Superman row (Sets 2-3 Reps 8-12)

See the beginner shoulder workout

Dumbbell Shoulder Workout

This three-move workout is designed to work your shoulders from multiple angles, and includes the exercises that helped Arnold Schwarzenegger put the finishing touches to his magnificent deltoids during his bodybuilding days. If it’s good enough for Arnie, it’s good enough for you.

• 1A Reverse flye (Sets 3 Reps 10)
• 1B Lateral raise (Sets 3 Reps 10)
• 1C Arnold press (Sets 3 Reps 10)

See the dumbbell shoulder workout

Resistance Band Shoulder Workout

Perform these three simple exercises a few times a week to reduce your risk of shoulder injuries, improve your posture and boost your range of movement. All you need is a long looped resistance band. The routine works well as a break from deskbound work. 

1. Band pull-apart (Reps 15)
2. Band dislocate (Reps 15)
3. Banded face pull (Reps 15)

See the resistance band shoulder workout

Bodyweight Workout From An Orthopaedic Surgeon

This bodyweight shoulder workout has been put together by shoulder specialist Carlos Cobiella, a London-based consultant orthopaedic surgeon, and will help you build strong, healthy shoulders. 

1. Press-up pike (Sets 3 Reps 12)
2. Press-up handstand (Sets 3 Reps 12)
3. Spider walk (Sets 3 Reps 12)
4. Plank shoulder tap (Sets 3 Reps 12)
5. Rock the plank (Sets 3 Reps 12)
6. Walking plank (Sets 3 Reps 12 each side)

See the bodyweight shoulder workout

Home Shoulder Workout

You don’t need huge weights to build big shoulders. In fact, given that it’s an easy joint to overwork and injure, most of us could perhaps stand to use lighter weights in our shoulder workouts. You can do this effective session at home using just light dumbbells and it’ll help you fill out your T-shirts in no time.

• 1 30/30 push press (Sets 3 Time 2min)
• 2A Lateral raise (Sets 3 Reps 12)
• 2B Front raise (Sets 3 Reps 12)
• 2C Reverse flye (Sets 3 Reps 12)

See the home shoulder workout

Supersets Shoulder Workout

Perform this 45-minute workout if you’re chasing the broad, strong shoulders of a swimmer. You’ll need to hit the gym to do it because it requires a barbell, dumbbells and a cable machine. The workout consists of two straight sets and then two supersets that work the shoulders from all angles.

• 1 Push press (Sets 4 Reps 10)
• 2 Upright row (Sets 4 Reps 10)
• 3A Seated dumbbell overhead press (Sets 4 Reps 12)
• 3B Prone reverse dumbbell flye (Sets 4 Reps 12)
• 4A Standing dumbbell lateral raise (Sets 4 Reps 15)
• 4B Cable face pull (Sets 4 Reps 15)

See the superset shoulder workout

Gym Rings Shoulder Workout

Hit the rings for this bodyweight workout that will help you build stronger, more injury-resilient shoulders. Using rings also lessens the strain on your wrists in common moves like dips and pull-ups.

1. Front support (Sets 5 Reps 6)
2. Pull-up (Sets 5 Reps 3)
3. L-sit (Sets 3 Time 10sec)
4. Dip (Sets 5 Reps 5)
5. Inverted row (Sets 3 Reps 8)
6. Press-up (Sets 3 Reps 8)

See the gym rings shoulder workout

Dumbbell Ladder Workout

This simple routine consists of just two exercises, both of which work the shoulders among other muscles, and the ladder format means you’ll be improving your muscular endurance as well as your strength. Use lighter weights than you usually would for these movements given how many reps you’ll be doing. Start at five reps of each move, and keep adding one to each set until you can lift no more.

1. Dumbbell thruster
2. Dumbbell overhead lunge

See the dumbbell ladder workout

Pull-up Workout Plan For Beginners

This four-week training plan is designed to help you build the strength to complete a full set of perfect pull-ups. The pull-up is an exercise that it’s worth devoting time to perfecting, because as well as strengthening your shoulders it works most of the upper body and core muscles.

See the pull-up workout plan

Kettlebell Centurion Challenge

“Centurion” refers to the 100 kettlebell swings you complete during the workout, and that’s on top of the two other shoulder-focused exercises. It’s not for the faint-hearted.

1. Kettlebell swing
2. Overhead press
3. Overhead hold

See the kettlebell challenge

Resistance Band Arms And Shoulder Workout

Grab a set of resistance bands and get ready to feel the burn in your upper arms and shoulders. This workout uses the 21s approach, in which you do 21 reps of each exercise—seven reps of the bottom half of the move, seven of the top half, and then seven of the full range.

1. Triceps extension (Sets 3 Reps 7)
2. Front raise (Sets 3 Reps 7)
3. Lateral raise (Sets 3 Reps 7)
4. Biceps curl (Sets 3 Reps 7)
5. Seated rear flye (Sets 3 Reps 7)

See the upper-body resistance bands workout

Rotator Cuff Shoulder Workout

Increase the resilience of your shoulders with this session that focuses on the rotator cuff muscles. You’ll need access to a cable machine.

1. External cable rotation (Sets 3 Reps 12 each side)
2. Internal cable rotation (Sets 3 Reps 12 each side)
3. Diagonal external cable rotation (Sets 3 Reps 12 each side)

See the rotator cuff shoulder workout

30-Day Press-Up Challenge

If you’re after something a little different to challenge your shoulders, then try our press-up challenge. You’ll be building up to completing 100 press-ups in one go, which will result in incredibly strong shoulders, as well as terrific triceps and popping pecs. It’s a good option for people without access to weights who just want to spend a few minutes working out each day, rather than committing to several long workouts each week. 

See the 30-day press-up challenge workout

People who believe that you have to wield heavy weights in order to build big muscles have simply never used their body in the right way. Get creative with your bodyweight workouts and you can lose fat, get fitter and bulk up without ever having to touch a weight plate or dumbbell.

Below you’ll find an in-depth explanation of how to use bodyweight training to build muscle, provided by the experts at Ultimate Performance, and three bodyweight workouts that demonstrate the truth of those words. The workouts are all designed by bodyweight training master Sean Bartram, who’s an author and former trainer for the Indianapolis Colts cheerleaders, helping them to develop show-stopping gymnastic power.

“Think of your body as an empty barbell,” says Bartram. “Changing the pace you move it with, holding awkward positions, adding instability and shaking up classic moves you’ve done all your life serve as the 20kg weight plates you load it up with.”

The advantages of working with just your bodyweight include being able to train anywhere without lugging equipment around, and increased body awareness. You’ll never have to worry about queues for the bench press or squat rack again either, which we reckon is reason enough to switch to bodyweight workouts.

That said, one piece of equipment you will need to complete the workouts below is a pull-up bar. The pull-up may be a bodyweight exercise but it’s not easy to do them without a dedicated bar, unless you happen to have a tree with an ideally-shaped, perfectly-positioned, weight-bearing branch in your garden. If you only have one piece of gym equipment in your home a bar is a solid choice and fortunately pull-up bars are both affordable and there are options to suit all domestic arrangements. If you are in need of one, our round-up of the best pull-up bars helps to narrow down your options and here are today’s best deals.

If you don’t have a pull-up bar and would prefer a simpler, one-off bodyweight workout rather than a series, then we have several great options for you below as well.

Bodyweight Workout Plan To Build Muscle

Bartram’s athletes – especially cheerleaders – must be able to throw their bodyweight around with ease, but not every exercise is done at high tempo. This bodyweight workout plan slows the pace down with pauses, increased range of motion, decreased stability and variations on classic moves to keep your muscles challenged. The result will be functional muscle you never thought you’d own.

If tempo is a new concept to you, find out more with our guide to tempo training in the gym.

There are three full-body workouts to spread across the week. The first four moves each day use timed reps called EMOMs (every minute on the minute) or slow tempos that force you to do high reps and keep the muscles under tension. The last two in each bodyweight workout will spike your heart rate to keep you burning calories.

Bodyweight Workout 1: Range And Tempo

Shake up the pace to amplify your muscles

1 Deep squat

Time 10min EMOM Reps 15

Hold a towel overhead with your arms straight and keep it taut. This will force you to keep your chest up and improve your form. Bend your legs to lower slowly, keeping your knees wide apart, until your hamstrings touch your calves. Then drive back up slowly. Set a timer for ten minutes. Do 15 reps at the start of each minute, and rest for the remainder of each minute. This keeps your heart rate high for more fat loss.

2 Bulgarian split squat

Sets 5 Time 60sec Reps 60sec

Think of this as a lunge with your foot elevated for an extra stability challenge. Put one foot, laces down, on a bench behind you and the other in front. Bend your front leg to lower your body, then drive back up. Keep your body upright throughout and your front knee in line with your toes.

Vary the tempo with each set of these split squats so your muscles are under load for long muscle-building spells. Below is how it breaks down. The first number is the seconds the lowering part should take, then how long you pause for, then how long you take to drive up. The fifth set is max isolation, holding the deepest position for the whole minute.

3 Squat jump with floor touch

Sets 3 Reps 15

Bend your legs, keeping your knees wide apart and your heels in contact with the floor, to drop into a deep squat. Place your hands lightly on the floor and pause for two seconds, then drive up off the floor powerfully, clapping your hands together overhead. The two-second pause removes any rebounding effect to help you build greater strength in the deep squat position.

4 Bridge kick

Time 10min EMOM Reps 10 each leg

Sit on the floor with one leg bent, one straight and your fingers pointing towards your feet. Push into the floor and squeeze your glutes to slowly raise your hips until they’re level with your stabilising knee while raising your straight leg until it’s at 90° to your torso. Slowly lower to the start. Complete all the reps on one side, then switch.

5A Press-up burpee

Sets 10-1 ladder

From standing, drop down and place your hands on the floor outside your feet. Jump your feet back and do a press-up, then hop your feet back to between your hands. Jump up, clapping your hands overhead. Do ten reps of 5A, then go straight into ten each side of 5B. Then nine, eight and so on, resting as needed.

5B Jump lunge

Sets 10-1 ladder

Start in a forwards lunge position with your arms out for balance. Jump off the ground by driving up with your front leg. Swap your legs over in mid-air so you land with the other leg forward. Alternate legs for each rep.

Bodyweight Workout 2: Points Of Contact

Shift your grip and stance on classic moves for upgraded gains

1A Spider-Man press-up

Sets 4 Reps 20/10/5/1

Start in the top of a press-up position. Bend your arms to lower your chest until it’s just off the floor and simultaneously bring one knee up to your elbow, then return to the start. Alternate knees. When you’ve completed the reps, go straight to 1B without resting. On the final single rep, make this super-slow – do it over a ten count.

1B Wide-grip pull-up

Sets 4 Reps 15/10/5/1

Grasp a bar with an overhand grip so your palms are facing away from you and your hands are double shoulder-width apart. Contract your upper back muscles and pull your sternum towards the bar. Then lower under control. Rest for 5sec per rep. Same drill on the final rep: take ten seconds.

2 Pike press-up

Sets 5 Time 60sec Rest 60sec

Adopt a press-up position with your feet on a bench and your back and arms in a straight line. Keep your head tucked in and bend your arms to lower your head until it’s just off the floor. Push up. Use the same tempo as for the Bulgarian split squat (see below) in Workout 1. Once you can maintain a perfect L-shape with your body throughout, handstand press-ups are in your sights.

3 L-Sit chin-up

Time 10min EMOM Reps 2

Hang from a pull-up bar with an underhand grip. Contract your core and bring your legs up together until they’re parallel with the floor. From here contract your upper back and pull yourself up until your chin is above the bar. Lower to a dead hang between each rep.

4A Burpee tuck jump

Sets 4 Time 20sec Rest 10sec

Lower your hands to the floor and jump your feet back into the top of a press-up position. Hop your feet back, then drive up to jump explosively. At the same time tuck your knees towards your chest. Bend your knees to cushion your landing and continue into the next rep.

4B Hanging leg raise

Sets 4 Time 20sec Rest 10sec

Hang from a pull-up bar with an overhand grip and contract your upper back muscles. Contract your core and bring your legs up together until they’re parallel with the floor, then lower them back down to the start. Keep your core contracted throughout to avoid swinging.

Bodyweight Workout 3: Range, Tempo And Stability

Stretch, pause and power up for size and strength

1A Shrimp squat

Sets 4 Reps 10/5/3/1

Stand tall and grab one foot with the hand on the same side, pulling it towards your glutes. Put your other hand out for balance and bend your standing leg to lower your other knee until it just touches the floor, then drive back up. Go super-slow on the final rep. This is very tough. Make it easier by releasing your foot – or harder by holding your foot with both hands.

1B Dead hang

Sets 5 Time 1min

Grab the bar with an overhand grip, palms facing forwards, and let yourself hang fully. This decompresses your spine for improved posture while challenging your grip strength. Add in a gentle swing from side to side or change up the grip – narrow, wide, underhand or single arm – to expand the benefit.

Forcing the body to hold a position under tension reveals any chinks in your armour. Just as the plank exposes any weaknesses in your shoulders, core, glutes and thighs, the dead hang uncovers problems with your lats and your grip. Holding that position for longer is a low-impact strength fix.

2 Wide-grip press-up

Sets 5 Time 60sec Rest 60sec

Perform a standard press-up but with your arms double shoulder-width apart. Lower your chest until it’s just off the floor, then press back up until your arms are straight. Use the same tempo method that you used for the Bulgarian split squat in Workout 1 (below).

3 Straight-arm super plank

Sets 5 Time 30sec Rest 30sec

Get into a plank with your arms straight and your weight on your hands and toes. Keep your body in line, feet together and upper arms straight down from shoulders. Squeeze every muscle, from your chest and abs to your glutes and calves. You should be shaking at the end of each set.

This is a classic plank with a double twist. Doing it with straight arms works your chest harder, while full tension keeps your heart pumping fast for a fat-loss bonus. Focusing on squeezing every muscle during a move will engage more muscle fibres than just those targeted with the exercise, transforming a low-energy move into a full-body shock to melt away fat.

4A Incline clap press-up

Sets 1-10 ladder

Start in a press-up position with hands elevated. Lower towards the bench, then explode up until you’re almost standing. Clap your hands, put them back out to break your fall and go into the next rep. This reverses the descending ladder in Workout 1 – start with low reps and climb to the top.

4B Burpee to chin-up

Sets 1-10 ladder

Position yourself under a pull-up bar. Lower your hands to the floor and jump your feet back into the top of a press-up position. Hop your feet back, then drive up to jump up explosively and grab the bar with palms facing you while pulling yourself up into a chin-up. Lower slowly under control, then drop to the floor for the next rep.

Sean Bartram is the author of Bodyweight Workouts For Men and has trained athletes from sports as diverse as IndyCar and American football. 

Bodyweight Workouts FAQ

To understand more about the benefits of bodyweight workouts, we spoke to personal trainer Emily Servante, global trainer education manager at Ultimate Performance.

More Bodyweight Workouts

10-Minute Bodyweight Workout

This quickfire, energy-boosting workout involves doing two rounds of three exercises, keeping the pace high and your rest breaks short.

1. Jump squat hold (Reps 10)
2. Squat kick (Reps 10 each side)
3. Plank punch (Reps 10 each side)

See the 10-minute bodyweight workout

Beginner bodyweight HIIT workout

Get started with HIIT using this accessible five-move full-body workout. Work for 50 seconds, then rest for 10 seconds before moving on to the next exercises. One round is five minutes, and you can do as many as you like to fit the time you have available.

1. Squat (Time 50sec Rest 10sec)
2. Press-up (Time 50sec Rest 10sec)
3. Lunge (Time 50sec Rest 10sec)
4. Jumping jack (Time 50sec Rest 10sec)
5. Crunch (Time 50sec Rest 10sec)

See the beginner bodyweight HIIT workout

Bodyweight back workout

If you’re worried about the state of your back, this short bodyweight session will begin to address those concerns, helping to improve your posture and strengthen the key muscles in your back.

1. Cat-cow (Sets 1 Reps 10-15)
2. Standing T (Sets 1 Reps 15-20)
3. Standing Y (Sets 1 Reps 15-20)
4. Seated banded row (Sets 1 Reps 15-20)
5. Wall angel (Sets 3 Reps 10)
6. Alternating superman (Sets 1 Reps 3 each side)
7. High plank (Sets 1 Time 15sec)

See the bodyweight back workout

Bodyweight posture workout

Whether it’s at home or in an office, spending most of your work day hunched over a desk can play havoc with your posture. This workout combines stretches and strength exercises to help you combat the effects of a sedentary lifestyle.

1. Cat-cow (Sets 1 Reps 20)
2. Bird dog (Sets 1 Reps 10 each side)
3. Glute bridge (Sets 1 Reps 20)
4. High plank (Sets 4 Time 20sec)
5. Superman (Sets 1 Reps 15)
6. Half cobra (Sets 1 Reps 15)

See the bodyweight posture workout

Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.

Instead of adopting a radical or all-encompassing approach, try adopting a series of healthy habits and making them an integral part of your eating routine first. As these habits start to become ingrained, you may well find that losing weight and, crucially, maintaining a healthy weight become natural to you. And you’ll get to keep on eating carbs throughout.

If you’re not sure what those habits could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and former footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.

You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose motivation. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.

13 Weight-Loss Tips

1. Be Realistic

“Time and again, patients say to me that they are disappointed that they have ‘only’ lost a pound in a week,” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound (454g) of fat equates to around 3,500 calories. This means that over the week the pound was lost, they have eaten on average 500 calories less per day – a massive achievement! It’s so easy to eat or drink an additional 500 calories – two standard 50g bars of chocolate would do it. However, to eat 500 calories less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb (23.5kg) over a year – over 3½ stone!”

2. Prioritise Your Sleep

“Often in clinic, if someone wants to lose weight but is not getting a good night's sleep, I won’t begin by talking about food,” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.

“The research shows that if people are chronically sleep-deprived they consume more calories the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your motivation are going dip so you’re less likely to want to prepare a healthy meal.

“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep.”

3. Get Familiar With Portion Sizes

“If you’re mindful of portion sizes you can say goodbye to calorie counting,” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.

“Using your hands to get a rough idea of an appropriate serving size can also be a really useful tool. This is never going to be 100% accurate but it’s a simple and useful way of helping you get the right portion sizes.”

Here’s Major’s general advice for the portions that make up a balanced meal.

• Protein 1 palm-size portion
• Carbohydrates 1 handful of complex carbohydrates, typically wholegrain varieties
• Vegetables 2 handfuls of non-starchy vegetables such as broccoli, mushrooms or salad leaves
• Healthy fats 1 thumb-size portion

Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful (approximately 80g if you have scales to hand), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product,” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size.”

Of course, what’s exactly right for you depends on a number of things, including how active you are. If you’re unsure how much you should be eating, Major suggests seeing a registered dietitian.

4. Use Your Plate As A Guide

If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group.

“Make sure that half your plate contains vegetables or salad,” says Hugueniot. “The other half should be protein and carbohydrates.”

5. Homemade Beats Ready-Made

Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun! If you’re not sure where to start in the kitchen, healthy recipe boxes can be a big help.

“You could try doing your own burgers,” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef mince you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips.”

6. Don’t Snackotage Your Diet

“Snackotage” is a word we just made up (although it’s probably a trending hashtag by the time you read this), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.

“Try to make sure you are eating meals at regular times, with healthy fruit and veggie snacks in between, and drink plenty of fluids,” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day.The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 calories and stick to two a day at maximum.

“Healthier snacks include: fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes.”

7. Drink Better Beverages

If you can’t ditch the fizzy drinks cold turkey, swap to sugar-free versions. It’s a healthier choice and the benefits will add up quickly if you’ve been drinking one or two cans a day.

“Swap sugary colas, juice drinks, milkshakes and fizzy drinks for no added sugar or sugar-free drinks, lower-fat milks and water,” says Hugueniot.

8. Don’t Shop Hungry

“Shopping hungry leads to bad ideas,” says registered nutritionist Sophie Thurner. “We all know it and yet we all still do it. That three-for-two offer looks so tempting, and then you end up getting three of the not-so-healthy things, which you’ll have to finish, because none of us like to waste food. Have a precise list of items you need for a targeted, efficient approach without the risk of buying things you don’t need.”

9. Be Smart When Eating Out

“When eating out, ask for smaller portions or go for starters rather than a large main,” says Hugueniot. “Another helpful tip is to ask for a sauce or dressing to be on the side, because this is often where a lot of the calories come from.”

10. Start Small

“When setting new goals, focus on two to three small, realistic goals at a time and work on achieving them before working towards any more,” says Major. “If you want to start exercising more, don’t go from zero to 100. That will be a shock to the system and something that is hard to stick to. Plan to exercise once or twice a week initially, at a time that is good and maintainable for you, before you plan to increase your sessions further. Make sure whatever the goal is, it is SMART – Specific, Measurable, Attainable, Realistic and Time-Based.”

11. Don’t Rely On Motivation

“Many people rely on motivation to keep them going when it comes to exercising and eating well,” says Major. “However, motivation comes and goes, and it’s never there when you want it or need it most. The key is to create healthy habits and become disciplined – two things that can bail you out when motivation is low.

“Healthy habits can be something as simple as taking the stairs instead of the elevator or walking instead of taking the car. Being disciplined is showing up and doing something even if motivation is at an all-time low. We all know that we usually feel a million times better for doing something that we know is good for our health than not doing it at all.”

Next time you’re sitting in traffic, standing up on a jam-packed train, or puffing your way up a steep hill on a bike, ask yourself if there’s a better way to commute to work. The answer is yes. The answer is an electric bike.

Requiring just a little effort on your own part to keep the wheels spinning, e-bikes are a perfect way to combine moderate exercise with a commute because you can ride without breaking a sweat. We’ve also found them to be no slower than taking public transport to work in London and a far more pleasant experience. In the long run, they’re cheaper too.

That’s especially true if you use the Cycle to Work scheme to get a discount on your e-bike. The £1,000 cap on bikes bought through the scheme has recently been lifted, so you can grab an e-bike and enjoy a 25-39% discount, depending on your tax rate. We’ve got a detailed explanation of how it works in our guide to the Cycle to Work scheme: it is a little complicated but if you feel like giving up, remember that the minimum you would save on the cheapest of our recommended e-bikes is £250 – nothing to sniff at.

For more info on what to look for in an e-bike, try our expert buyer’s guide, or dive into our recommendations below,ordered by price to help you find something that matches your budget.

• NEWSFLASH: New Brompton Electric P Line Revealed

The Best Electric Bikes For Commuting

God bless Decathlon and its reliable budget options – we’re delighted to see the accessories haven’t been stripped out to keep the price low, with integrated lights, mudguards and pannier racks included. The Elops 900 is a big beast at 24kg, but thankfully there are disc brakes so you’ll be able to bring that heavy weight to a stop quickly even in wet conditions. The wide tyres, oversized seat and swept-back handlebars give it a comfortable city cruiser feel, although the rear-wheel motor and battery in the pannier rack means the ride won’t feel quite as natural as an unpowered bike. One advantage with that placement of the battery is that it can be removed and charged away from the bike, something that’s not always possible thanks to the fashion for integrating batteries into the frame.

Buy from Decathlon | £999.99

Similarly priced to the Decathlon, this is a better bike, although it does away with the accessories so make sure you budget for lights and mudguards at the very least. You get great quality for your money, however, with Chinese manufacturer Bafang’s battery and motor system upgrading the torque of the motor to 45Nm (compared with the B’TWIN’s 30Nm) for a more beefy boost. It’s also much lighter at 19kg and is available in hybrid or step-through frames.

Buy hybrid from Evans | Buy step-through from Evans | £1,100

The VanMoof is one of a new breed of smart bikes that connect to your phone, offering extra security features and enhanced personalisation of the ride. It’s a great option for people who aren’t that confident riding a bike, with the Dutch-style upright position helping you feel stable and aware of your surroundings, and the automatic gears giving you one less thing to worry about. We did find the shifting a mite clunky on our test ride, although it wasn’t jarring. The boost button on the handlebars was a great addition, however, making it easy to avoid any physical exertion. The main downsides are its 19kg weight – not terrible but there are much lighter bikes at this price – and a battery that can’t be removed to be charged.

Buy from VanMoof | £1,798 | VanMoof S3 first-ride review

A mammoth range of 80-130km and a price under £2,000 make the Carrera Crossfuse a very attractive commuter option, especially since those with a 5-10km commute will get through the working week on one charge. The Crossfuse has a torque sensor so the motor delivers assistance in a very smooth manner, without the jolting starts that can be an annoyance on cheap e-bikes. There are no integrated lights and the machine is no lightweight at 24kg, but it offers the range and ride typical of a £2,000-plus e-bike for £1,899.

Buy from Halfords | £1,800 | Carrera Crossfuse review

Cruise through your commute with this powerhouse hybrid e-bike, which has a range of 65km even if you stick exclusively to the top level of assistance and will carry you through 140km if you put it in eco mode. The swept-back handlebars ensure a comfortable riding position, and the Motus also comes with a pannier rack plus front and back mudguards.

Buy from Raleigh | £1,800 (currently reduced to £1,650) | Raleigh Motus review

At under 14kg this is one of the lightest e-bikes available, thanks to the ebikemotion system that dials down the power and squeezes a smaller battery into the downtube – a reasonable trade-off in our opinion, especially as there’s enough oomph in the motor for you to ride in your work clothes and not sweat through them. It’s also a real looker and you can’t say that about many, maybe even any, e-bikes.

Buy from Ribble | From £1,899 | Ribble Hybrid AL e review

This is our top all-round pick for commuters right now. That’s not just because of its relatively low 16.1kg weight, integrated battery and lights, oil-free belt drive or 70km range. And it’s certainly not because of the name Cowboy. It’s really because of the SIM card in the bike, which means you (or ideally the police) can track it down via GPS if it gets stolen, and also that it can’t be turned on without the partner app. Given the recent prevalence of bike thievery in the UK, clever anti-theft features like these are a godsend, and something we hope other brands take note of.

Buy from Cowboy | £1,990 | Cowboy review

We recently reviewed the Ampler Curt, a flat-bar road bike similar to the Cowboy (above). While the Cowboy edged it in a head-to-head because of the price, we loved the Ampler experience. The Estonian company makes relatively light e-bikes (17.2kg in the Stout’s case), which hide the battery and come with all the trimmings – mudguards, puncture-resistant tyres, pannier rack and powerful integrated lights. Despite the slim frame and battery, power isn’t compromised as on the Ribble AL e (also above) – bang it on the highest assist setting in the app and getting around is zero effort, even up steep hills.

Buy from Ampler | £2,390

We’ve taken one test ride on this light, aluminium-framed 15.5kg bike from the German direct-to-consumer online retailer and were impressed enough to want to tell you about it before we had a chance to do a full review. The handling and smooth assist from the motor brought back that “first time riding an e-bike” (or even a bike) feeling. If you’re not interested in practicalities (the brand’s forthcoming Pathlilte:ON is better for that) and just want to fly into work with a smile on your face, this one’s for you.

Buy from Canyon | £2,499

This e-bike excels on two fronts – comfort and range. You can get a step-through or high-step version of the bike, which has an upright riding position perfect for cruising through the city, and in eco mode the battery lasts a stonking 115 miles (185km). Even if you opt for turbo mode, which offers the most assistance, you can ride for 45 miles (72km), and that’s with the standard gold battery – you can pay an extra £170 for the platinum battery for an even greater range. The bike comes with built-in lights powered by the battery, a pannier rack, mudguards and even an integrated lock, which is all very handy indeed.

Buy from Gazelle | From £2,599

See related 

• Electric Bike Buyers’ Guide
• Save £££s On An E-Bike Using The Cycle To Work Scheme
• Six Real-Life Benefits Of Cycling To Work

The Best Folding Electric Bikes

Folding bikes often sacrifice some range by opting for a smaller battery so they can be carried comfortably, but the Volt Metro manages over 80km while remaining eminently portable. It also has a throttle to provide an extra burst of speed away from traffic lights, and comes with integrated lights.

Buy from Volt | £1,399 | Volt Metro review

By putting the battery in a removable rucksack that sits on the front of the bike, Brompton has ensured that the Electric retains the style of the classic Brompton foldie. That means it’s more portable and useful because it folds down into a much smaller size than any other option we’ve tried. You can store it in a cupboard easily, or fit it under your desk with space to spare, or carry it into a shop to pick up dinner rather than having to bother, or risk, locking it up outside. The Brompton Electric has a range of 40-80km and is pretty lightweight for an e-bike at 16.6kg for the two-speed version and 17.3kg for the six-speed.

Buy from Brompton | From £2,595

All of Gocycle’s distinctive bikes are lightweight and reasonably portable, but the GX is the company’s first proper folding option, with a central hinge and a design that allows it to be pushed along by the seat when folded. That last part was especially handy when we caught a flat halfway to work and were able to catch a bus and walk the remainder of the way, pushing it on one wheel. All the bike’s mechanisms are housed inside the frame, which protects them from the elements and protects your trousers from a greasy chain. The range tops out at 65km – good for a folding e-bike – and the motor delivers smooth assistance in line with the power you’re putting through the pedals.

Buy from Gocycle | Buy from Velorution | £2,899 | Gocycle GX review