When it comes to fitness, many people claim to have all the hacks and tricks that will help your body get back into shape. While social media is full of hacks, you cannot try just any one as you do not know what may cause harm to your body and what will not. One such trick that many people have been trying is working out on an empty stomach. While previous studies have shown that working out kills your hunger, will you be causing harm to your body if you tire it out without food? Or will it help you achieve your fitness goals quicker?

Many people wonder if there's an optimal time to work out, specifically whether it's better to exercise on an empty stomach (fasted) or after eating (fed). Fasted workouts involve exercising after a period of abstaining from food, often following an overnight fast. While some studies suggest potential benefits to fasted workouts, it's important to weigh these against possible drawbacks. The key difference lies in how your body sources energy, during a fasted workout, your body is more likely to tap into stored fat for fuel.

What Are The Potential Benefits Of Fasted Workouts?

One potential benefit of fasted workouts is that they may enhance fat burning. When you exercise after fasting for a significant period, which is often six hours or more like right after you wake up, your body's glycogen stores which is basically stored carbohydrates are depleted. This forces your body to break down fat for energy. Some studies show that this can lead to a greater proportion of fat being burned during exercise. Additionally, fasted workouts can also improve insulin sensitivity and reduce insulin levels. Insulin is a hormone that regulates blood sugar, and improved sensitivity can lower the risk of conditions like type 2 diabetes. However, research on these benefits is ongoing, and more studies are needed.

What Are The Potential Risks Of Fasted Workouts?

Working out without eating might make you feel more hungry. And some studies say you might burn less energy later in the day. Also, if you have diabetes or take medicine for your blood sugar, working out without eating might be bad for you. It can make your blood sugar go too low. Sometimes, working out without eating can make you feel more tired. And it can make your body make more of a thing called cortisol. Cortisol is like a stress thing, and too much of it can be bad. It can make you gain belly fat, make your body use insulin worse, and make your muscles weaker. So, you need to think about if working out without eating is right for you.

A Few Things To Keep In Mind

Moving your body regularly is really good for you, both how you feel and how your body works. When you exercise, you can lose extra weight or get stronger muscles. But it's not just about looking good. Whether you are exercising on an empty stomach or not, you need to keep a person like your trainer or a healthcare professional in the loop. While these things may help certain people, you never know what kind of underlying issues you may have. Many people go through their entire lives not facing any issue, until one of their actions triggers a negative reaction. So as exercise helps keep you from getting sick, you too have pay attention to your health, regardless of whether you are exercise or not. It makes your heart stronger, so you're less likely to have heart problems. And it can lift your mood, which helps you feel less sad or stressed. When you're active, your brain works better too. So, exercise is like a super tool that helps your whole body and mind stay healthy and happy.

When one hears the words "health check," a doctor's appointment or blood test might be the first images that spring to mind. But we have a surprise for you: your capacity or lack thereof to do a simple squat can tell you just as much about long-term health and physical independence as either of these.

As the top fitness experts say, your squat number isn't merely a measure of gym performance—it may be a red flag that your body isn't performing at its optimal level. This apparently simple movement is really a potent diagnostic tool for mobility, muscular strength, and functional health at every stage of life.

Squats are one of the most fundamental movement patterns in the human body. Whether you’re getting in and out of a car, picking up your child, or simply sitting down, you’re performing a variation of a squat. And that makes this movement more than just a gym staple—it’s a daily necessity.

"Squats replicate fundamental human movements," says one personal trainer. "They work multiple muscle groups, assist in keeping joints mobile, and are critical to functional tasks of daily living."

And yet, simple as they are, squats can be telling. Being unable to complete a given number of reps, or unable to achieve proper depth without sacrificing form, may be indicative of deeper problems—weak ankles and tight hips, poor balance, and mobility restrictions.

How Many Squats Should You Be Able to Do?

Exercise professionals have defined a series of age-related standards to determine if your squat performance is within a healthy range. These standards consider the normal changes our bodies experience as we age, but still challenge us to be strong and functional.

Here's what optimal squat capacity looks like by age:

In your 20s: 50 bodyweight squats continuously or 10 squats with 40–50% of your body weight

30s to 40s: 50 bodyweight squats or 10 squats with 50–60% of your body weight

In your 50s: 40 bodyweight squats or 10 squats with 40–50% of your body weight

60s: 30 bodyweight squats or 10 squats with 30% of your body weight

70s and beyond: 20 squats using bodyweight or 10 squats with 20% body weight

If you're not meeting these goals, it may not be a matter of fitness at all—it may be a sign of something more serious underlying your physical resilience.

Before reaching for the numbers, experts recommend starting with form first. Good squat mechanics save your joints, activate the correct muscle groups, and seriously limit the potential for injury.

Some of the most important form checks are:

• Keep your heels firmly on the ground
• Align your knees with your toes, keeping them from collapsing inward
• Hinge at the hips with your chest kept up
• Lower only as low as you can keep good form, ideally to 90 degrees

Bodyweight squats are great for beginners or as a warm-up, but progress tends to plateau because of insufficient resistance. That is where weighted squats enter the picture—using dumbbells, kettlebells, or barbells increases muscle activation and develops strength more quickly.

Why Muscle Matters—At Every Age

It's a myth that getting older automatically leads to physical deterioration. Lifestyle behaviors and chronic inactivity contribute more to loss of mobility and injury risk than your birthdate.

Sustaining muscle mass through functional exercises such as squats promotes:

• Enhanced balance and coordination
• Higher bone density, minimizing the risk of osteoporosis
• Lower risk of falls and fractures, particularly in the elderly
• Improved metabolic health, assisting with weight management and energy levels
• Greater cardiovascular health and longevity
• Strong muscles also serve as shock absorbers for your joints, minimizing wear and tear on your hips, knees, and lower back.

What Muscles Do Squats Target?

Squats are a compound exercise that engages multiple muscle groups at the same time:

Primary movers: Gluteus maximus (butt), quadriceps (front thighs), and soleus (deep calf muscle)

Assistants: Hamstrings, calves, and muscles of the inner thigh

Stabilizers: Core muscles, including abdominals and spinal erectors

This full-body engagement is why squats are a non-negotiable in any well-rounded fitness program.

How to Improve Your Squat Safely?

If you’re struggling with your squat form or numbers, it may be due to limited ankle or hip mobility, weak glutes, or tight hamstrings. The good news? All of these are improvable with targeted mobility work and strength training. Here’s how to perform a proper squat:

• Stand with feet shoulder-width apart, toes turned slightly outward.
• Maintain your chest up, and slowly lower your hips as if sitting down in a chair.
• Make sure your knees track over your toes, not collapsing inward.
• Get as low as you can without compromising form—preferably until thighs are parallel to the ground.
• Push through heels to return to standing.

Consistency is everything. Begin with bodyweight squats, and gradually add volume and resistance as you develop strength.

Squats are more than a fitness benchmark—they're a reflection of your body's strength, balance, and longevity potential. Reaching your age-specific squat count isn't about reaching arbitrary numbers. It's about having your body ready for life, from daily tasks to long-term independence.

Despite being a prominent muscle group, the pectoral muscles, or pecs, are often overlooked in fitness routines, particularly by women. The growing popularity of lower body workouts has led to neglecting the chest, but fitness experts stress the importance of incorporating chest exercises for overall upper body strength and functionality.

There is a misconception that women do not need to train their pecs due to having breasts. However, the pectoralis major and minor muscles, located beneath the breast tissue, play a crucial role in maintaining good posture, enabling effective breathing, and supporting daily activities. Targeted chest workouts can significantly enhance these functions.

Pec Muscles Are Composed Of Two Main Muscles

The pecs are composed of two main muscles: the larger, fan-shaped pectoralis major and the smaller, triangular pectoralis minor, situated beneath the major muscle. Together, they assist in maintaining an upright posture and stabilising the shoulder blade and joint. Exercise physiologist Joel Seedman, Ph.D., notes that weak or overly shortened pecs can contribute to poor posture and even breathing difficulties. "If the chest muscles are shortened due to slouching at a desk, it can impair the ability to open up the diaphragm, affecting oxygen flow," he explains.

Incorporating chest workouts not only helps correct posture but also makes breathing easier by allowing the pec minor to stretch and expand the rib cage during inhalation. This is especially beneficial for those who spend long hours seated or hunched over electronic devices.

Additionally, strengthening the chest muscles can create a natural lift for the breasts. Contrary to the common belief that chest exercises can cause breast shrinkage, Seedman suggests they can actually enhance the appearance of the breasts by pushing the tissue up and forward, creating a perkier look.

Moreover, the pecs are essential for daily tasks that involve pushing, lifting, or carrying. "Nearly every upper body movement, from carrying groceries to pushing a heavy door, requires the use of pectoral muscles," says Seedman. Neglecting these muscles can lead to unnecessary strain and discomfort during such activities.

Chest Workouts Also Target Surrounding Muscles

Lastly, chest workouts not only target the pecs but also engage surrounding muscles, including the triceps, shoulders, and back. For instance, a chest press effectively strengthens the triceps while also activating the chest. A study published in the Journal of Strength & Conditioning Research highlighted that chest press variations can effectively target specific muscle groups, making them ideal for comprehensive upper body training.

For a well-rounded chest workout at home, fitness trainer Jenny Gaither, founder of the Movemeant Foundation, recommends using a set of dumbbells, a medicine ball, and a Swiss ball. Her suggested circuit includes moves like medicine ball push-ups, chest passes, single-arm chest presses, Y raises, renegade rows, and rear lateral raises. Performing each exercise in a circuit with minimal rest between sets can effectively target the chest and surrounding muscles.

Incorporating chest workouts into a regular fitness routine not only strengthens the upper body but also improves posture, breathing, and overall functionality. Whether aiming for better posture or enhanced daily performance, dedicating time to chest exercises can yield significant benefits for women of all fitness levels.

When people think of yoga they visualize someone doing vrikshasana or bhujangasana (tree pose and cobra pose). Something that looks difficult to do properly without proper practice. However, there are many poses that are easier to do and not complicated for beginners. Even with the difficult poses, it is best to do them slowly but surely, as practice makes perfect.

One such pose that is easy to do yet has many benefits is Sukhasana. It can be a transition pose between different yoga poses or something that you can practice periodically over the day. Not only will it allow your leg muscles to grow stronger but also flexible and build their endurance.

Because it's so gentle, anyone can do it, even if you're just starting your yoga journey. You'll often find Sukhasana used at the beginning or end of a yoga practice to help you settle in or wind down.

How to Do Sukhasana

This calming pose is usually held for about a minute at the start of a class. When used at the end, you might hold it for one to five minutes or even longer during meditation. Here’s how to get into Sukhasana:

• Sit on your yoga mat, a blanket, or the floor with your legs stretched out in front of you.
• Let your arms rest by your sides and gently straighten your shoulder blades.
• Slowly cross your legs at your shins, placing one leg in front of the other.
• Position each foot comfortably beneath your opposite knee in a cross-legged position.
• Place your hands on your knees with your palms facing down.
• Balance your weight evenly on your sit bones, pressing your buttocks gently into the floor or your support.
• Relax your neck and look straight ahead. Breathe deeply in for a few seconds and out for a few seconds, continuing this throughout the pose. Hold for about a minute or as instructed.
• Uncross your legs, switch which leg is in front, and repeat the steps.

If your hips feel very tight, talk to your yoga teacher about ways to modify the pose to avoid any strain. If you have hip issues, it’s better to sit on a pillow or a thick blanket instead of directly on the floor. You can also use yoga bolsters to lift your hips for more comfort

Benefits of Sukhasana

Sukhasana is a gentle and relaxing pose that helps you turn your attention inward. It also stretches your hips, makes your spine longer, and strengthens your back muscles. When you use it for meditation and rest your hands on your knees with palms up, it can symbolize being open to receiving. Placing your hands in a prayer position helps you focus during deep breaths and concentrate on your thoughts or intentions. Here are some potential benefits of this simple cross-legged pose:

Less Pain: It can help ease pain in your lower back and knees.

Better Movement: It can help loosen up your knees, hips, and ankles.

Calmness: Sukhasana can help you feel peaceful and tranquil. Focusing on your breath in this pose can bring a sense of inner peace and help you stay present.