Mallory Creveling

When youre lifting heavy (think: enough weight to slow you down during the last two or three reps of a set), having good grip strength will help you focus on proper form and mechanics, which means youll be able to push yourself to necessary fatigue levels, says Kat Ellis, CSCS, coach at The Fort in New York City.

What is grip strength, exactly?

Simply put, grip strength is a measure of how much force or power you can create with your forearm and hand muscles.

Having a strong grip is a good indicator of upper-body and overall strength because you need to be able to hold onto weights in order to increase muscle strength. Weak hand and wrist muscles are super common, though, according to Liana Tobin, CSCS, a personal trainer educator for the National Strength and Conditioning Association. When youre doing a workout with challenging weights, grip strength is often the first thing to fail , she says. Thats because it involves smaller muscles that tire quickly, and theyre typically trained less frequently. All the more reason to spend time strength training your hands and forearms if you aren't already.

<h1> Benefits of having a strong grip </h1>

Toning those micro muscles is beneficial outside the gym too. Here are five benefit of have a strong grip, according to Ellis.

<ol><li> It can help prevent tendinitis. </li><li> You'll curb your chances of getting carpal tunnel syndrome. </li><li> There's less of a risk you'll get arthritis. </li><li> You'll improve your fine motor skills. This will make everyday thingshooking your bra, throwing or catching a balleasier. (Cornhole, anyone?) </li><li> You'll get stronger at the gym because you'll be able to lift heavier weights. </li></ol>

If you're not sure whether your grip strength needs work, here are six signs your hand muscles could use some strength training :

<ol><li> You have trouble carrying grocery bags without putting them down for a break. </li><li> You consistently drop dumbbells or barbells. </li><li> Your hands often cramp. </li><li> You feel grip pain when lifting challenging weights. </li><li> Your hands and forearms fatigue when shoveling snow or walking your dog. </li><li> You get tired from typing on your keyboard. </li></ol>

Answering yes to any/all of the above is a solid indicator that you could stand to improve your grip strength. The good news: Getting a better handle on the situation isnt hard.

Grip strength guidelines for beginners: When working with weights to improve your grip strength, start light and increase the load slowly. You don't want to overdo it and wind up doing more harm than good. Its an easily injured area, so go for tension but stop if you feel any pain, Tobin says.

<h1> How To Improve Your Grip Strength At Home </h1>

You dont need dumbbells to work your grip strength. Just grab onto these household items to build a stronger handshake in no time.

<h1> The Best Grip Strength Exercises To Do At The Gym </h1>

<ul><li> Plate Pinch: Select two weight plates of the same size and grasp one in each hand between thumb and fingers, arms by sides. Squeeze plates as hard as possible and hold for one minute. Rest for 30 to 60 seconds. Do two or three sets. </li><li> <a href="https://www.womenshealthmag.com/fitness/a28927956/how-to-do-farmers-walk/">Farmer Carry:</a> Holding a heavy kettlebell in each hand, arms down by sides, walk forward in a straight line without letting the weights bang against the sides of your legs. Continue for 30 to 60 seconds. Rest for 30 to 60 seconds, then repeat. Do three to five sets. </li><li> Looped-Band Pull-Apart: Loop a <a href="https://www.womenshealthmag.com/fitness/g29565103/best-resistance-band-exercises/">resistance band</a> around open hands and hold arms straight out in front of you, palms facing each other. Pull hands a few inches away from each other. Hold for three seconds, then release. Do 5 to 10 reps. </li></ul>

This article originally appeared in the January/February 2020 issue of Women's Health.

Easy Grip Strength Exercises To Do At Home

Hauling five bags of groceries requires not just killer arms but also a strong grip. Cant deal? You might be shortchanging your workouts in addition to your pantry stash. Your ability to lug weights without palm or wrist pain plays a big role in ensuring your sweat sessions are effective enough to get your biceps to pop.

6 Ways To Improve Your Grip Strength With Easy Exercises, According To Trainers

Theres definitely good reason to join the crowd and spin through a sweat session, even if you haven't invested in your own home bike and just do it at the gym. Spin workouts are low-impact, making them accessible to people with any injuries that cant handle the impact of another sport like running, says <a href="https://www.instagram.com/_roxie_jones_/" id="373ce179-8181-3f24-a4c0-e91e9e9bde02"> Roxie Jones </a> , certified strength coach and instructor at <a href="https://www.womenshealthmag.com/fitness/a29267471/what-is-soul-cycle/" id="65726786-858f-3e64-a13e-d6c5f28ad96b"> SoulCycle </a> in New York City. You can also do them indoors during colder months, making it super convenient, and spinning requires a rider to <a href="https://www.womenshealthmag.com/fitness/a19995908/abs-circuit-workout/" id="e02625e4-7ed2-3121-a41a-e60b586c9975"> engage their core </a> when up and out of the saddle, while also improving endurance and cardio health overall.

So, whether you want to ride at home or at the gym, work on your strength or your cardio, or you simply try out the spin trend, we have five workouts you will love.

Each one, designed by Jones, has a corresponding playlist, so you can put in your headphones and ride to the rhythmjust make sure you know when to hit your all-out on pace and leave the beat behind or slow it down so you can catch your breath on those recovery breaks.

Each workout also caters to a different goal, featuring various intervals and hill climbs (via increased resistance), so you can switch up your spin strategy whenever you need a new challenge.

<h1> 1. Best -F or - Beginners Spin Workout </h1>

First time on a stationary bike? This routine is for you. Youll want to start out with some resistance under your feet so you get used to pushing through a tougher setand you get that heart pumping and sweat dripping. Youll follow up each hill and endurance push with a nice recovery pace, so make sure youre going slow enough during the slower songs that your heart rate comes back down, youre able to breathe deep, and you feel ready to work through another tough bout of resistance or speed.

When the beat drops on your climbs, thats when you want to push the pace. Dont be afraid to get a little uncomfortable.

<a href="https://open.spotify.com/playlist/1LZUCCgl2JUPmEo3Nz6Nm7?si=inUFjhf_STehVg8HsBV0CQ%EF%BB%BF%EF%BB%BF+%EF%BB%BF%EF%BB%BF%EF%BB%BF" id="2224f95b-8fcc-35c1-a07a-f4518253a21c"> Get the playlist on Spotify </a>

<h1> 2. The Spin Workout That Builds Strength And Cardio </h1>

To increase your speed on a two-wheeler, you need strong musclesand this routine will help you get there. Between song-long jogs on the bike at various speeds, youll hop off your seat to perform exercises like squats and planks. Try to push the pace through these moves when you can, but make sure you nail proper form as you go.

<a href="https://open.spotify.com/playlist/06U9j3YjxOCrgk2798jGhB?si=YpTECnPkSHSxf02eVGayzQ%EF%BB%BF" id="3354c62a-0e09-39f9-a234-0fc4240cf7e1"> Get the playlist on Spotify </a>

<h1> 3. The Interval Bike Workout Meant For Sprints </h1>

A sprint will push the endurance and will elevate the heart rate quickly, says Jones. Your legs should start to feel like theyre on fire within the first two minutes. If you dont feel the burn or you can still hold a conversation during your push intervals in this workout, that means you want to turn up the speed.

Also, youll want a timer for this one. Once the song picks up speed in songs two, four, and six, start the clock. Aim for all-out effort for the designated time block (20 to 40 seconds), followed by short recovery breaks. Youll end this workout with one long sprint to the finish.

<a href="https://open.spotify.com/playlist/7iqDS5y8tGbKF2XZSgx2vl?si=TEiNdbYRTzOXKX3CjXiP4w%EF%BB%BF%EF%BB%BF" id="eff0deec-6bae-3e8f-aa30-565b07766710"> Get the playlist on Spotify </a>

<h1> 4. The All-About-Hills Bike Workout </h1>

Youll definitely feel the fire in your legs through this workout as you work your way to the top of steep hills. You should feel strong resistance under your feet during those extra heavy pushes, so make sure it feels tough. When the resistance gets light, enjoy the ride and shake out your legs. Youll end with a long run to the finish.

<a href="https://open.spotify.com/playlist/0KGNm10cHor6TCu0zSMwl4?si=v9Sj23iURiO-3dRZeiO04w%EF%BB%BF" id="0f4cefd1-55cb-39ff-a94d-808cc309196c"> Get the playlist on Spotify </a>

<h1> 5. The Best Bike Workout To Improve Endurance </h1>

These songs might feel long to work through, but thats basically the point: You want to get your heart rate up and maintain the hard work straight to the end of each jam, so try to maintain the same speed until the music switches. For the last few minutes of the workout, keep increasing the resistance. Its all about persistence and building stamina.

<a href="https://open.spotify.com/playlist/7wLEEzlB6VsbPgzeAbQqj6?si=7MGh8WDsTW2d4EJ9GAA4fw%EF%BB%BF%EF%BB%BF" id="d52d8c22-5045-3a6c-a203-6ebf57c3018b"> Get the playlist on Spotify </a>

<a href="https://www.soul-cycle.com/" id="398c2978-d876-31bb-ac4d-b3b605856220"> SoulCycle </a> might have rolled onto the fitness scene more than a decade ago, but thanks to at-home equipment and apps like <a href="https://www.onepeloton.com/app" id="727c751f-563f-36cf-aeb7-a9641978ea33"> Peloton </a> , <a href="https://www.flywheelsports.com/home-bike" id="157d24f9-7a14-3c6e-ab7e-d3d446933526"> Flywheel </a> , and <a href="https://www.myxfitness.com/" id="665f8ac9-6506-3026-abe4-df24d00a...

5 Stationary Bike Workouts So Fun, You’ll Forget How Hard You’re Working

Put simply, hypertrophy means to build muscle.

Put simply, hypertrophy means to build muscle. It means to increase muscle tissuethe actual muscle fiber itself grows in size and diameter, explains , DPT, a certified trainer in New York City. You dont grow more fibers, the ones you have just get bigger.

Besides actually helping you tone up, this type of training can also decrease body fat, stave off diabetes, and improve strength, Miranda explains.

Having muscle is the baseline of health; it keeps you moving and protects you from injury, she says. So if you want to make your booty look bigger and more defined or you just want to get fit and healthyhypertrophy training should have a place in your gym routine.

<h1> What happens to the body during hypertrophy training </h1>

The burn you feel [when doing hypertrophy training] is a mechanical stress on the muscles, and the by-product of that is lactic acid, Miranda explains. The water that gets pulled into the muscle cell, which creates the growth, also causes an immediate swelling.

Remember the trendy term swole? Thats what she's talking about herethat pumped-up feeling you get after you lift weights and burn out your muscles.

In the short-term, hypertrophy training causes microtrauma to the muscle, making it break down and leading to microtears. Sounds scary, but don't freak out. Over time, your body repairs and rebuilds those tears, Miranda says. When you rest, the muscles grow in size, she adds, noting that you need proper recovery, protein, and hormone balance for that effect to actually take place.

<h1> Factors that affect hypertrophy </h1>

Speaking of sleep, protein, and hormones, those are crucial to hypertrophy, certainly. But the biggest influence on building muscle is consistency , says Miranda. Most people think that the second you touch weights, youre going to get bulky, she says. But you have to be so consistent over time. You have to watch the amount you lift, week after week, sleep enough, and eat enough to actually gain that muscle. It takes patience and an adherence to a plan.

You know your body best, but shoot for seven to eight hours of zzz's per night, and consume some form of protein, along with some carbs, within about an hour of your workout.

Even if youre doing all of the above, its important to remember that there are certain factors around building muscle that are out of your control. Your genes, for example, play a role in how much body fat you haveand therefore, how noticeable your muscles are from the outside. That said, everyone can build muscles, Miranda affirmsthey might just not be as visible depending on your ratio of body fat to lean muscle mass.

Hormones can also play a role in hypertrophy. When you dont get enough sleep or youre super stressed out, your cortisol levels increase, and this hormone holds on to body fat , Miranda explains. So you may not see as many benefits as someone whos sleeping more and less stressed, she says.

<h1> The best workout plan for building muscle </h1>

In general, there are three types of resistance training stylesstrength ( <a href="https://www.womenshealthmag.com/fitness/a29135601/heavy-or-light-weights-workout/" id="832f550f-9dba-3d53-a1f4-a5bce90784c6"> heavy weight/low reps </a> ), hypertrophy, and muscular endurance ( <a href="https://www.womenshealthmag.com/fitness/a29135601/heavy-or-light-weights-workout/" id="100ad441-7421-337a-a578-be4d3a7bc6bd"> low weight/high reps </a> ). While there's crossover (meaning youll still build strength when working on hypertrophy and vice versa), you can maximize growth gains by staying within a certain window of reps, sets, and weight.

Miranda suggests focusing on four- to six-week training cycles to really see results, progressing in weight, reps, or sets as you move through each week. In general, hypertrophy training focuses on moderate weight and moderate to high volumes of reps and sets. As for choosing loads, you want to go for 65% to 85% of your one-rep max, or the most weight you could lift in a certain move for a single time.

If youre new to lifting, you probably dont know that number, so Miranda suggests starting with bodyweight exercises and nailing down the movement patterns. That could be a <a href="https://www.womenshealthmag.com/fitness/a19904135/types-of-squats/" id="3dedd7fd-caa1-30b1-ae3b-7a67f3dce56d"> squat </a> , <a href="https://www.womenshealthmag.com/fitness/a26438159/bicep-curls/" id="45a08187-5481-3ee5-adfc-3f7bf232a7ec"> bicep curl </a> , <a href="https://www.womenshealthmag.com/fitness/a26679436/how-to-deadlift/" id="f7716cc7-5f7e-386e-af4f-8b077423a2ad"> deadlift </a> , or <a href="https://www.womenshealthmag.com/fitness/a28773681/skull-crushers/" id="5753ddce-caea-3522-a279-841161149117"> skull crusher </a> , depending on the body part you want to build.

Watch this video to perfect your deadlift form:

Then, slowly ramp up the weight each week, so you can test what that one-rep max would feel like. This way, you'll gradually get more familiar with what the weight should be for the 65% to 85% of your one-rep max.

Another way to gauge this is that you should feel the burnand start to feel fatiguedby the end of your reps and sets with the weight youre using when youre doing hypertrophy training.

In addition to lifting that moderate weight, the two other key elements to muscle-building workouts: You lift for 6 to 12 reps for three to six sets. Thats the hypertrophy training standard youll seen in every science-backed manual. How often you do this really depends on your fitness level, Miranda suggests a minimum of three hypertrophy training sessions per week.

Focusing on the (reps and sets) is actually more important than the number of days you lift, shows. So make sure to hit those rep/sets recommendations.

Pro Tip: Go for the higher end or the reps/sets range if youre working out fewer days a week.

Another way to increase your gains is by reducing rest time between sets to 30 seconds, even when lifting a lighter load , according to another .

Because hypertrophy training focuses on moderate intensity, its ideal for the nervous systemyoure not going all out, which makes it less stressful on the joints and ligaments, too. You want to lift weights and exercise for the rest of your life so this helps with longevity, Miranda says. The piece that I love is that it feels good. You feel that pump, which a lot of people chase. You feel that burn in the muscle. That's what the hype's about, after all.

What Is Hypertrophy? A Certified Trainer Explains

You might have seen your favorite Instagram trainer mention hypertrophy on her strength training posts. Or maybe you heard the term in a fitness class or while listening to a workout podcast. No matter where you cam across it, if youve found yourself wondering, what is hypertrophy?and what does it have to do with your workoutsthis is the science behind the training style.

What Is Hypertrophy? A Trainer Explains The Science Behind Building Muscles

I think the main benefit of swimming is that you get a total-body workout, says Julia Russell, NASM-certified personal trainer and swim instructor at <a href="https://my.lifetime.life/clubs/ny/sky-manhattan.html" id="619e2fe5-1451-381b-a2c0-5203901c3cf7"> Life Time Sky </a> in New York City and former Olympic swimmer. And you can tailor your workout to your endurance or strength goals.

Plus, <a href="https://www.womenshealthmag.com/fitness/a19931853/swim-workout-0/" id="31cb1fa3-5f96-3f3f-af2f-b607d36c9b26"> swimming </a> really makes a splash when it comes to revving your heart rate: You use every major muscle groups in each stroke you take, from your arms to your core to your legsall without extreme impact on the joints. People who suffer from injuries or have conditions like arthritis or multiple sclerosis will benefit from this form of exercise, because of that no-impact factor, says Russell.

<h1> How to get started with swim workouts </h1>

If youre fresh to the swim scene, start with <a href="https://www.womenshealthmag.com/fitness/a20702505/core-workout-routine/" id="b37c0a28-bf1f-3065-a8b0-8717a02dec55"> core stability </a> to practice for your pool performance, says Cameron Martinez, personal trainer and swim instructor at <a href="https://nyhrc.com/" id="1406b350-511d-3c56-a9e6-8035c706a752"> New York Health and Racquet Club </a> . You need a strong core to hold your body up in the water and maintain that straight line from shoulders to ankles. If your core is weak, your hips will like droop, making it hard to stay afloat.

To build up strength, aim to hold forearm and side <a href="https://www.womenshealthmag.com/fitness/a19983224/plank-exercise/" id="1c9a64a9-8530-3a30-a2e2-0c9dde202bde"> planks </a> , as well as hollow holds, for 30 to 60 seconds. <a href="https://www.womenshealthmag.com/fitness/a19904135/types-of-squats/" id="a78acc08-9d64-38f3-ab96-7ae17f2afde7"> Squats </a> and <a href="https://www.womenshealthmag.com/fitness/a26679436/how-to-deadlift/" id="d6ce78c9-e0cd-3d31-a36e-c39d1f56b9a6"> deadlifts </a> will also help you to build the strength you need in your legs to kick through each stroke, he adds.

When you feel like you've adequately strengthened your core, take it to the pool and swim for as long as you can, and rest for as long as you need, says Russell. Its all about taking it at your own pace. As soon as you can swim for 20 minutes without stopping, youre ready for a full-on workout.

You didnt learn to ride a bicycle overnight, but once you learned you never lost the skillswimming is the same way, says Russell. Set goals for yourself and surround yourself with people or an instructor who will keep you accountable.

A common mistake people make as soon as they hit the water: breaking form. If the middle of the body (or the core) sags or the feet start to ride low, youre going to increase resistance or drag, which will slow you down and waste energy, says Russell. You want to be as straight and streamlined in the water as possible.

Proper breathing technique also makes big waves in how well you swim. Russell suggests practicing breathing by holding onto a kickboard and doing flutter kicks with the feet. As you move the legs, turn your head to the side to inhale through your nose, then exhale with your face in the water.

Dont forget to alternate which side you turn your head to breathe, so you avoid any imbalances in the body, says Martinez.

Finally, note that you should rotate your entire body with each stroke. A lot of people think you need to stay flat on your stomach, but you should be rotating as you move, Martinez says. The entire body <a href="https://www.womenshealthmag.com/fitness/a20703368/the-best-shoulder-workout/" id="af36c5b3-21d8-391e-a422-48dca738710d"> shoulders </a> and hipsshould be connected and roll to the side as one arm extends, and then roll to the other. Meanwhile, the head stays put and you look toward the bottom of the pool.

When youre ready to make a full stroke, jump into these 16 workouts designed by three swim pros. Each one offers a different plan to please every fitness level (beginner, intermediate, and advanced) and any exercise goal (from strength-building to endurance-enhancement). Pick what fits your needs, then dive on into the fun routine that gets you fit. (Not ready to actually swim yet? Dont worry, workouts 1416 below are more aqua aerobics-inspired so you can still get your sweat on in the water.)

<h1> Swim workouts for every level </h1>

Keep in mind that most pools span 25 yards in length. One full lap (down and back) typically equals 50 yards. Remember your strong stroke form and efficient breathing as you go!

<h1> 1. THE GET-USED-TO-THE-WATER WORKOUT </h1>

Martinez created this workout to help anyone who's easing in to swimming. You wont spend big chunks of time on your stroke, but rather get used to what it feels like to push through approachable distances. Let this help you get comfortable moving in H2O, before you turn it up a notch.

<ul><li> 8 x 25 yards flutter kick with board with 15 seconds rest </li><li> 4 x 50 yards alternate laps of freestyle (odds) and backstroke (evens) with 20 seconds rest </li><li> 8 x 25 yards alternate sprint kicks (odds) and easy kicks (evens) with 10 seconds rest in between laps </li><li> 60 seconds rest </li><li> 8 x 25 yards freestyle with 15 seconds rest in between laps </li><li> 4 x 50 yards freestyle with 20 seconds rest in between laps </li><li> 8 x 25 yards alternating sprint freestyle (odds) and easy backstroke (evens) with 10 seconds rest in between laps </li></ul>

<h1> 2. BEGINNER 30-MINUTE DISTANCE WORKOUT </h1>

If youre not used to swimming long distances, but you feel strong in the water, this workout is for you. Martinez offers easy freestyle and kicking intervals to help you increase your distance.

<ul><li> 4 x 25 yards freestyle with 15 seconds rest in between laps </li><li> 8 x 50 yards fast kick with 20 seconds rest in between laps </li><li> 4 x 25 yards freestyle with 15 seconds rest in between laps </li><li> 1 min rest </li><li> 4 x 25 yards freestyle with 15 seconds rest in between laps </li><li> 6 x 100 yards alternating easy freestyle (odds) and hard freestyle (evens) with 30 seconds rest </li><li> 4 x 25 yards freestyle with 15 seconds rest </li></ul>

<h1> 3. BEGINNERS GUIDE TO SWIM HIIT </h1>

This high-intensity interval workout from Russell will get your heart rate up and build muscle. Its perfect for a beginner because it combines both swimming and weights, giving the beginner swimmer a total-body workout, while focusing on only the freestyle stroke, Russell says. Take rest as you need it but keep pushing when you can. You will need a kickboard, pull buoyor a figure 8-shaped foam tool that you put between your legs to work your arms moreand aqua weights for this workout. If you dont have em, skip em.

Warm up with easy freestyle swimming for two to five minutes. (Optional: Use a kickboard every other lap.)

<ul><li> 25 yards freestyle at medium pace </li><li> 40 second rest </li><li> 2 x 25 yards freestyle at hard pace with 30 second rest in between laps </li><li> 2 x 25 yards kicking with board at hard pace with 35 second rest in between laps </li><li> 25 yards freestyle easy with <a href="https://www.amazon.com/FINIS-1-05-036-Foam-Pull-Buoy/dp/B001GQ2CNA?th=1&amp;psc=1">pull buoy</a> </li><li> 30 second rest </li><li> 2 x 25 yards freestyle hard with pull buoy with 40 second rest in between laps </li><li> 25 yards freestyle easy </li><li> 30 second rest </li><li> 2 x 25 yards freestyle hard with 45 second rest in between laps </li><li> 25 yards freestyle medium </li><li> 40 second rest </li><li> 2 x 25 yards freestyle hard with 30 second rest in between laps </li><li> 25 yards freestyle easy </li><li> 50 yards walking lunges in pool, with weights starting at your side and lifting up to shoulder height for a forward raise at the top of each lunge (begin with foam weights, then move up in one pound increments as you get stronger) </li><li> 30 second rest </li><li> 40 seconds high knees in place </li><li> 50 yards walk backward and use aqua weights for <a href="https://www.womenshealthmag.com/fitness/a20703368/the-best-shoulder-workout/">shoulder press</a> (straight overhead, palms face each other) </li><li> 30 second rest </li><li> 40 seconds squat with <a href="https://www.womenshealthmag.com/fitness/a26438159/bicep-curls/">biceps curl</a> </li><li> 30 second rest </li><li> 40 seconds squat with <a href="https://www.womenshealthmag.com/fitness/a26751361/tricep-extension/">tricep extension</a> </li><li> 30 second rest </li><li> 40 second squat with <a href="https://www.womenshealthmag.com/fitness/g26147550/best-back-workouts-women/">rows</a> </li><li> 30 second rest </li><li> 40 seconds high knees in place </li><li> 60 second rest </li><li> Repeat from the lunges for 2-3 rounds. </li></ul>

<h1> 4. INTERMEDIATE SPRINT WORKOUT FOR LONGER DISTANCES </h1>

Focus on pushing your pace through longer builds and fast sprints, and using the rest periods to your advantage.

<ul><li> 6 x 50 yards flutter kick on board with 20 seconds rest in between laps </li><li> 3 x 100 yards alternating freestyle (odds) and backstroke (evens) with 30 seconds rest in between laps </li><li> 6 x 50 yards alternating sprint kick (odds) and easy kick (odds) with 15 seconds rest in between laps </li><li> 1 min rest </li><li> 6 x 50 yards freestyle with 20 seconds rest in between laps </li><li> 3 x 100 yards freestyle with 30 seconds rest in between laps </li><li> 6 x 50 yards alternating sprint freestyle (odds) and easy backstroke (evens) with 15 seconds rest in between laps </li></ul>

<h1> 5. LEVEL 2 ONE-HOUR ENDURANCE SWIM WORKOUT </h1>

This intermediate routine from Martinez allows you to get better at swimming longer and farther. Focus on building your speed as you go (noted by "build" below).

Warm up with 200 yards freestyle, 150 yards pull with a pull buoy, then 100 yards kick with board.

<ul><li> 2 x 500 yards freestyle (broken up per below) with 30 seconds rest </li><li> 25 yards easy; 25 yards build </li><li> 50 yards easy; 50 yards build </li><li> 75 yards easy; 75 yards build </li><li> 100 yards easy; 100 yards build </li><li> 1 min rest </li><li> 2 x 200 yards kicking with board (broken up per below) with 30 seconds rest </li><li> 25 yards easy; 25 yards fast </li><li> 50 yards easy; 50 yards fast </li><li> 25 yards easy; 25 yards fast </li></ul>

Cool down with 200 yards easy freestyle.

<h1> 6. INTERMEDIATE-LEVEL CARDIO PLAN </h1>

This workout is perfect for the intermediate swimmer, as she will work close to maximum effort at a hard pace for short bursts of time," says Russell, who designed the workout. "This will increase your heart rate with intense effort intervals. Youll need a kickboard, a pull buoy, and aqua weights for this level-two session.

Warm up with 2 minutes easy freestyle, then 4 x 25 yards alternating easy swim and sprint swim.

<ul><li> 150 yards freestyle at medium pace </li><li> 45 seconds rest </li><li> 4 x 25 yards freestyle at hard pace with 25 seconds rest in between laps </li><li> 100 yards alternate freestyle and backstroke at medium pace </li><li> 45 seconds rest </li><li> 4 x 25 yards kicking hard with 30 seconds rest in between laps </li><li> 100 yards freestyle easy with pull buoy </li><li> 45 seconds rest </li><li> 4 x 25 yards freestyle hard with pull buoy with 35 seconds rest in between laps </li><li> 100 yards alternate freestyle and breaststroke easy </li><li> 45 seconds rest </li><li> 2 x 25 yards freestyle hard with 40 seconds rest in between laps </li><li> 2 x 25 yards breaststroke hard with 50 seconds rest in between laps </li><li> 100 yards any stroke easy </li><li> 1 min rest </li><li> 75 yards walking lunges in pool, with weights starting at your side and lifting up to shoulder height for a forward raise and lateral raise (alternating) at the top of each lunge </li><li> 30 seconds rest </li><li> 40 seconds high knees in place </li><li> 30 seconds rest </li><li> 75 yards walk backward and use aqua weights for shoulder press (straight overhead, palms face each other) </li><li> 45 seconds squat with <a href="https://www.womenshealthmag.com/fitness/a26438159/bicep-curls/">biceps curl</a> </li><li> 30 second rest </li><li> 45 seconds squat with <a href="https://www.womenshealthmag.com/fitness/a26751361/tricep-extension/">tricep extension</a> </li><li> 30 second rest </li><li> 45 second squat with <a href="https://www.womenshealthmag.com/fitness/g26147550/best-back-workouts-women/">rows</a> </li><li> 30 second rest </li><li> 40 seconds high knees in place </li><li> 60 second rest </li><li> Repeat from the lunges for 3 rounds </li></ul>

<h1> 7. THE ADVANCED EFFICIENCY WORKOUT </h1>

The goal of counting your strokes in this workout: to take fewer and fewer to get across the pool. Focus on making each arm circle as efficient as possible by picturing yourself placing your hand in your pocket under water and then letting your fingertips drag along the surface (elbow high) as you bring the arm forward. Make sure your hands dont go extra-wide, which can strain the shoulder, says Martinez.

Warm up with 300 yards freestyle swim, 200 yards pull with buoy, 100 yards kick with board.

<ul><li> 4 x 50 yards freestyle with 10 seconds rest in between laps </li><li> 4 x 100 yards counting your strokes per length with 20 seconds rest in between laps (aim to take one fewer stroke each round) </li><li> 4 x 50 yards kick with board with 15 seconds re st in between laps </li><li> 8 x 50 yards alternating sprint freestyle (odds) and sprint stroke count (evens) with 10 seconds rest in between laps </li></ul>

Cool down with 200 yards freestyle easy.

<h1> 8. ADVANCED-LEVEL 60-MINUTE ENDURANCE WORKOUT </h1>

Another from Martinez, this distance-focused workout adds breaststroke to the swim mix (along with freestyle). It should take about an hour.

Warm up with 300 yards freestyle swim, 200 yards pull with buoy, and 100 yards kick with board.

<ul><li> 3 x 300 yards freestyle (broken up per below) with 40 seconds rest in between laps </li><li> 25 yards easy; 25 yards fast </li><li> 50 yards easy; 50 yards fast </li><li> 75 yards easy; 75 yards fast </li><li> 2 x 200 yards breaststroke (broken up per below) with 30 seconds rest in between laps </li><li> 25 yards easy; 25 yards fast </li><li> 50 yards easy; 50 yards fast </li><li> 25 yards easy; 25 yards fast </li><li> 1 x 100 yards first half fast freestyle; second half fast breaststroke with 20 seconds rest after </li><li> 2 x 200 yards breaststroke (broken up per below) with 30 seconds rest in between laps </li><li> 25 yards easy; 25 yards fast </li><li> 50 yards easy; 50 yards fast </li><li> 25 yards easy; 25 yards fast </li><li> 3 x 300 yards freestyle (broken up per below) with 40 seconds rest in between laps </li><li> 25 yards easy; 25 yards fast </li><li> 50 yards easy; 50 yards fast </li><li> 75 yards easy; 75 yards fast </li></ul>

Cool down with 200 yards easy swimming.

If youre familiar with and confident doing all four swim strokes (freestyle, backstroke, breaststroke, and butterfly), this workout is for you. Youll give all-out efforts and recover between laps. Russell says youll use all muscle groups in this workout, so prepare for a full-body burn. Grab a kickboard, a pull buoy, and aqua weights for this one.

Warm up with 2 minutes easy freestyle, then 4 x 25 yards alternating easy swim and sprint swim.

<ul><li> 200 yards freestyle at medium pace </li><li> 40 seconds rest </li><li> 6 x 25 yards freestyle at hard pace with 25 seconds rest in between laps </li><li> 150 yards alternate freestyle and backstroke at a medium pace </li><li> 40 seconds rest </li><li> 4 x 25 yards kicking hard with 30 seconds rest in between laps </li><li> 200 yards freestyle medium with pull buoy </li><li> 40 seconds rest </li><li> 4 x 25 yards freestyle hard with pull buoy with 30 seconds rest in between laps </li><li> 150 yards alternate freestyle and breaststroke medium </li><li> 40 seconds rest </li><li> 2 x 25 yards butterfly hard with 50 seconds rest in between laps </li><li> 2 x 25 yards backstroke hard with 40 seconds rest in between laps </li><li> 2 x 25 yards breaststroke hard with 45 seconds rest in between laps </li><li> 100 yards alternate breaststroke and backstroke easy </li><li> 1 min rest </li><li> 100 yards walking lunges in pool, with weights starting at your side and lifting up to shoulder height for a forward raise and lateral raise (alternating) at the top of each lunge (begin with foam weights, and move up in one pound increments as you get stronger) </li><li> 20 seconds rest </li><li> 60 seconds high knees in place </li><li> 20 seconds rest </li><li> 100 yards walk backward and use aqua weights for shoulder press (straight overhead, palms face each other) </li><li> 60 seconds squat with <a href="https://www.womenshealthmag.com/fitness/a26438159/bicep-curls/">biceps curl</a> </li><li> 20 second rest </li><li> 60 seconds squat with <a href="https://www.womenshealthmag.com/fitness/a26751361/tricep-extension/">tricep extension</a> </li><li> 20 second rest </li><li> 60 second squat with <a href="https://www.womenshealthmag.com/fitness/g26147550/best-back-workouts-women/">rows</a> </li><li> 20 second rest </li><li> 60 seconds high knees in place </li><li> 60 second rest </li><li> Repeat from the lunges for 34 rounds. </li></ul>

<h1> 10. THE BUILD-ENDURANCE PLAN FOR EXPERIENCED SWIMMERS </h1>

For this workout, youll focus on low-intensity steady state training (or LISS). That means youll swim a longer distance while working at about 60 percent to 70 percent of your max heart rate (HRM), says Russell. (You may want to try using a waterproof fitness tracker to keep tabs on this.)

<ul><li> 4 x 100 yards freestyle (65 percent HRM) with 30 seconds rest in between laps </li><li> 3 x 75 yards freestyle (70 percent HRM) with 30 seconds rest in between laps </li><li> 3 x 100 yards freestyle (65 percent HRM) with 30 seconds rest in between laps </li><li> 3 x 75 yards freestyle (70 percent HRM) with 30 seconds rest in between laps </li><li> 2 x 100 yards freestyle (65 percent HRM) with 30 seconds rest in between laps </li></ul>

<h1> 11. THE SPRINTS TO BUILD MUSCLE WORKOUT </h1>

Find your speed in the water with this workout made for intermediate and advanced swimmers, designed by Martinez. Youll want a buoy and a kickboard for the warm up and a few of the sprints.

Warm up with 4 x 100 yards freestyle swim, 4 x 50 yards pull with buoy, 8 x 25 yards kick with board.

<ul><li> 10 x 50 yards alternating flutter kick with board (odds) and breaststroke kick with board (evens) with 20 seconds rest in between laps </li><li> 1 min rest </li><li> 2 x 25 yards fast freestyle with 5 seconds rest </li><li> 2 x 50 yards fast freestyle with 10 seconds rest </li><li> 2 x 25 yards fast freestyle with 5 seconds rest </li><li> Repeat 3 times </li></ul>

Cool down with 200 meters freestyle easy.

<h1> 12. REACHING YOUR ALL-OUT EFFORT WORKOUT </h1>

You get lots of rest time in this workout, so that means your fast sprints should be really fast. You want to reach for that 10 out of 10 effort. You get what you put in to this one, says Martinez, who came up with the plan. It should take you about 45 minutes to complete.

Warm up with 4 x 100 yards freestyle swim, 4 x 50 yards pull with buoy, and 8 x 25 yards kick with board.

<ul><li> 10 x 25 yards fast freestyle (taking 01 breaths) with 25 seconds rest in between laps </li><li> 8 x 25 yards easy backstroke with 20 seconds rest in between laps </li><li> 8 x 25 yards fast freestyle (taking 01 breaths) with 20 seconds rest in between laps </li><li> 6 x 25 yards easy backstroke with 20 seconds rest </li><li> 6 x 25 yards fast freestyle (taking 01 breaths) with 15 seconds rest in between laps </li><li> 4 x 25 yards easy backstroke with 20 seconds rest </li><li> 4 x 25 yards fast freestyle (taking 01 breaths) with 10 seconds rest in between laps </li><li> 2 x 25 yards easy backstroke with 20 seconds rest in between laps </li><li> 2 x 25 yards fast freestyle (taking 01 breaths) with 5 seconds rest in between laps </li></ul>

<h1> 13. THE BREATHING WORKOUT FOR ANY LEVEL </h1>

Beyond strength and cardio gains, swimming can also help with breath control and lung capacity, says Russell. When you first learn how to swim, or when you are in the beginner phase, swimming can feel exhausting due to the fatigue that comes from oxygen deprivation, she says. By doing breathing-focused workouts, you can help improve your breathing endurance.

For starters, try to swim 25 yards freestyle at a comfortable pace, without taking a breath. Only go as far as you are able and then stop," Russel suggests. "Make a mental note of how far you got. As you repeat the 25 yards, try to make it further." The goal is to increase the number of rounds you do every few days, working your way up to 15 and making sure you take 30 to 60 seconds of rest between rounds.

For another way to improve your breathing, try the workout below.

Set 1: 12 x 75 yards freestyle with 30 seconds rest (broken up per the below)

<ul><li> First 25 yards: breathe every 7 strokes </li><li> Second 25 yards: breathe every 5 strokes </li><li> Third 25 yards: breathe every 3 strokes </li></ul>

Set 2: 10 x 100 yards freestyle with 30 seconds rest (broken up per the below

<ul><li> Rep 13: breathe every 7 strokes </li><li> Rep 47: breathe every 5 strokes </li><li> Rep 810: breathe every 3 strokes </li></ul>

Set 3: 10 x 50 yards freestyle with 30 seconds rest (broken up per the below)

<ul><li> First 25 yards: breathe every 9 strokes </li><li> Second 25 yards: breathe every 3 strokes </li></ul>

Conclude with 8 x 25 yards freestyle with no breathers with 45 seconds rest

<h1> 14. BEGINNER-LEVEL AEROBIC WORKOUT </h1>

Designed by YMCAs senior manager of aquatics, Lindsay Mondick, this water workout involves aerobic moves like walking and high knees. You dont have to be the best swimmer to do this routineyou just have to be willing to work hard and get comfortable moving in H2O.

Warm up with 5 minutes easy walking.

<ul><li> 2 minutes fast walking </li><li> 2 minutes slow walking </li><li> 2 minutes high knees </li><li> Repeat 5 times </li></ul>

Cool down with 5 minutes easy walking.

<h1> 15. YOUR SHALLOW-END WORKOUT FOR CARDIO AND STRENGTH </h1>

Take your typical cardio workout to the water with this sequence from Mondick, designed for intermediate fitness levels. Youll incorporate moves like cross-country skiing (opposite arms and legs swing back and forth, with your legs straight, like you're shuffling your skis) and <a href="https://www.womenshealthmag.com/fitness/a27198598/jumping-jacks-exercise/" id="2095b453-bae4-3dde-a719-3120777a0e2d"> jumping jacks </a> , which involve the same movement patterns as youd do on landthe water just adds some resistance, while eliminating the impact. Youll also incorporate strength moves. When you do, be sure to make the mind-body connection and actively engage the muscle youre working.

Warm up with 5 minutes easy walking and progressing to a light jog.

<ul><li> 3 minutes cross-country skiing </li><li> 3 minutes <a href="https://www.womenshealthmag.com/fitness/a27198598/jumping-jacks-exercise/">jumping jacks</a> </li><li> 1 minute easy walking </li><li> 3 minutes elbow flexion and extension (palms face up to perform bicep curl to shoulders, then actively press against water to flex elbow, working triceps) </li><li> 3 minutes cross-country skiing without touching the bottom </li><li> 3 minutes jumping jacks without touching the bottom </li><li> 1 minute easy walking </li><li> 3 minutes shoulder abduction and adduction (lower down so shoulders are in water; with palms facing each other and arms at shoulder height, pull your arms wide (working the back) and then press them back together (targeting the chest). </li></ul>

<h1> 16. THE SHALLOW TABATA WORKOUT </h1>

If you want to stick to the waist-deep water, but still turn your heart rate on high, this interval workout is for you. Created by Mondick, youll move through exercises like jacks, <a href="https://www.womenshealthmag.com/fitness/a20699322/squat-jump/" id="67b0fd2d-3836-3087-ad87-aec4cc813b0c"> squat jumps </a> , strength moves, and kicksall of which become low-impact when youre in the water. You want to push your limits during the 20-second intense intervals, then use the 10 seconds of rest to catch your breath before you get right back to it.

Warm up with 5 minutes jogging, cross-country skiing, or jumping jacks.

<ul><li> 20 seconds squat jumps (aim to pull your knees to the surface) </li><li> 10 seconds rest </li><li> Repeat 8 times </li></ul>

<ul><li> 20 seconds elbow flexion and extension (a.k.a. bicep curls) </li><li> 10 seconds rest </li><li> Repeat 8 times </li></ul>

<ul><li> 20 seconds cross-country skiing without touching the ground </li><li> 10 seconds rest </li><li> Repeat 8 times </li></ul>

<ul><li> 20 seconds straight leg kicks to the front, arms reaching to opposite toes </li><li> 10 seconds rest </li><li> Repeat 8 times </li></ul>

<ul><li> 20 seconds shoulder abduction and adduction (aka standing chest and reverse flies) </li><li> 10 seconds rest </li><li> Repeat 8 times </li></ul>

Cool dow with 5 minutes walking or jogging.

16 Swim Workouts For Every Level And Goal

Swimming is one of the best workouts to dive into (pun intended) if you want to kick up both your cardio and strength training. Thanks to the built-in resistance you get from H2O, your muscles have to fight to keep moving, whether youre freestyle swimming or straight up walking through the water.

But that doesnt mean its for everyone. As with most relationship issues, when it comes to deciding whether you should cohabitate before marriage, it all depends on the individuals involved. So to help you weigh the pros and cons, I chatted with two relationship experts. Heres what to know.

<h1> Living together before marriage definitely comes with some advantages. </h1>

Going from living on your own terms to sharing a place with someone can be simultaneously fun and extraordinarily challenging, says Logan Levkoff, Ph.D., a sex and relationships expert in NYC. Sharing a space can bring up a lot of issues and put your relationship to the test: You get a crash course in cooperation, negotiation, your ability to put someone's needs and tastes above or equal to your own. These are all relationship experiences that you should have prior to getting married.

Megan Fleming, Ph.D., an NYC-based sex and relationship therapist, agrees, adding that living with someone and spending nearly 24/7 with them means you'll have a chance to really, truly see their priorities and values, as well as how those line up with yours . Its like a practice run for what your everyday life might be like if you do decide to get married down the road.

Another important point it brings up: how you align on the topic of sex. It gives you a sense of how attuned you are to each others <a href="https://www.womenshealthmag.com/sex-and-love/a19551041/prioritizing-sex/" id="72258604-5453-3670-a346-30ae597a981a"> sexual needs </a> , in terms of both frequency and quality, Fleming says. Sex is a small part of a relationship when its going well. When its not going well, its a big part of a relationship.

One also shows that people who cohabitated with their S.O. self-reported higher physical and mental health than those who didnt live with their lover (married couples also reported higher health) . So check off the box for cohabitors being happier with their bodies and mind, too.

<h1> What are the disadvantages of living together before marriage? </h1>

Levkoff doesn't list any major cons to cohabitating with your partner pre-marriageshes a big proponent. But Fleming mentions that marriage usually means more of a commitment than living together, which likely translates to people putting in more of an effort with that level of loyalty compared to simply sharing a shelter.

On the other hand, when youre dating and you do start to intertwine your lives by moving in together, its more difficult to break it off if you need to, Fleming says. This could be one of the reasons shows that although living with your partner before marriage leads to more success in the first year, down the line, it can actually increase the risk of divorce .

Researchers arent sure why this is, but Fleming says it could be that after you move in together, you may realize its too tough to cut ties, so you get married instead. Years later, you might decide its not for you and bam, divorce . So the key to avoiding divorce down the line could be figuring out your level of commitment to the relationship even before you share a front door.

Fleming also says this research could be outdated, particularly since its more acceptable nowadays to live with your partner before marriage than it was years ago (although the research was published in 2018, it's based on data from 1970 to 2015). So many factors play into these divorce rates, tooincluding age, religion, whether its your first marriage, whether you lived with someone before, and so on.

And to top off the confusion on the science, the research looks at the success of a marriage as simply staying together, when of course what really matters is happiness in the marriage , Fleming says.

Statistics can be helpful in some ways, but really, you have to know yourself, says Fleming. Relationships are an effort, so you have to work at it, whether youre living together sans rings or married.

<h1> Is there anything else I should know before deciding to live with my partner? </h1>

Well, you might want to have a convo about why each of you wants to move in together, Levkoff says.

It's always important to know if you are on the same page ," she adds. "And if you are not, at least you can manage your own expectations accordingly."

Bring up the convo as soon as you feel ready and youre up for the discussion. It doesnt necessarily matter how long youve been together (though, LBH, month one seems a little early)just as long as you feel ready to talk about it. You can also make it super-casual, asking things like, Have you ever lived with someone? or Have you ever wanted to live with someone? These Qs will at least start the discussion.

Keep in mind, you likely want to consider living together a true commitmenta pledge from both parties that youre in this relationship and ready to work on itrather than a convenience, says Fleming. In other words, dont let your bank account drive your decision to cohabitate . Its more important to make your decision based on your partner, rather than rent, Fleming says.

You might also want to chat about a few things before you sign that lease, like your individual expectations of a shared living spacethings like who might need more alone time or privacy (say, if youre an introvert and your partner is not), as well as cleanliness (a common source of tension).

The goal for these discussions: Figure out your non-negotiableswhat you can deal with on the daily, and what might lead to a break up , says Fleming.

Ask yourself, What do I want from my partner and my life? And then talk to your partner about your answer to figure out if you envision your futures playing out similarly. You want to help each other grow as a couple, but also as individuals, Fleming adds. To do that, you need to devote more time and energy to making things work, rather than just moving in together on a whim and seeing how things go.

<h1> So, should you live together before marriage? </h1>

Ultimately, experts say you and your partner should just do you, because everyone is different.

Just remember: A shared roof may not take the place of a marriage license, says Levkoff. Moving in shouldn't be a replacement for marriage, if marriage is what you want. It should be a stepping stone, she explains. That means if someone is saying yes to living together just to put off marriage talks, that doesnt necessarily bode well for the future. So talk about it.

Moving in with someone, especially if you both have hopes of getting married, is all about blending your lives and bringing together things you both enjoycreating a couple identity, as Levkoff says. So just make sure everyone is on the same page about what the next step means, before you sign the housing papers .

Live Together Before Marriage Or Nah? The Truth

It might seem like everyone and their moms (okay, well, their partners) moves in with their S.O. before walking to the alter. And that's not too far off, considering the trend in living together before marriage is rising. <a href="https://www.census.gov/newsroom/press-releases/2018/families.html" id="1a622353-b26e-3d48-af92-37ae8dc43d82"> According to the U.S. Census Bureau </a> , 8.5 million unmarried couples lived together in 2018 (they didnt count same-sex couples in that number).

Should You Live Together Before Marriage? Real Talk From Experts

What exactly do those four letters mean, and how should you incorporate EMOM into your workouts? Here's what you need to know about EMOMs.

<h1> What exactly is an EMOM workout? </h1>

A popular form of cardio training, EMOM workouts involve starting an exercise every minute on the minute. This type of interval workout offers a fun way to make some waves in your typical cardio- or strength-focused routine, and its a solid way to keep you moving through your workout.

To do an EMOM workout, select a rep count or amount of time for your designated exercises, explains Katie Flaherty, NASM-certified personal trainer, and coach at <a href="https://bricknewyork.com/" id="cdc28887-afa7-3537-a97a-6c9ec8a7cc0e"> Brick New York </a> . "Then finish the move reps within the minute, resting during the remaining time. At the top of the next minute, you start the movements again."

For example, youd do 10 <a href="https://www.womenshealthmag.com/fitness/a20699322/squat-jump/" id="67b0fd2d-3836-3087-ad87-aec4cc813b0c"> squat jumps </a> at the start of the minute. If it takes you 30 seconds to complete, you have 30 seconds to rest before the next round of jump squats.

EMOMs differ from AMRAPs (a.k.a. as many rounds as possible) because they have built-in rest. Whereas AMRAPs usually involve completing multiple exercises for multiple reps or rounds, in a set amount of time, without rest.

Like any HIIT workout, youre meant to crank out each move at an all-out effort during your designated time period. Then, you let your body recover before you bust out the next set of moves at the top of the next minute.

If youre looking for a smart way to spend your time at the gym, but youre tired of the same routine, this can be a great way to keep yourself motivated, says Flaherty.

Flaherty points out a few other benefits of this type of HIIT training:

<h1> 1. You can track your progress </h1>

Your fitness-filled social media feed is probably filled with all kinds of acronyms-HIIT, <a href="https://www.womenshealthmag.com/fitness/a20233431/lower-intensity-interval-training-workout/" id="578f4a47-1be7-339b-a9c6-2351a4bb06d4"> LIIT </a> , AMRAP-the list goes on and on. And one that may have sparked some confusion is EMOM.

Mallory Creveling

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