Health and Me

Tanya Dutt

Six Pilates Moves That Will Reduce Joint Pain While Walking

Walking is the most convenient exercise around—it's low-impact, no cost, and has immense benefits to our health, ranging from the improvement of cardiovascular health to aiding weight control and stress relief. Yet, for many of us, walking can also be a pain. If you feel joint discomfort, muscle soreness, or overall stiffness after or even during a walk, then it's time to look beneath the surface.

Wincing when walking usually corresponds with the absence of mobility or strength in the important areas such as hips, knees, ankles, and core. That is where Pilates, a low-impact, holistic conditioning technique, comes into play. Pilates not only enhances strength, mobility, and balance but also teaches the body to move effectively, saving it from injury and pain.

Pilates is an excellent exercise for strengthening the legs and increasing joint mobility, particularly for people with lower body pain. Pilates also enhances deep core activation, which stabilizes posture and walking mechanics.

If you're inactive, rehabbing from an injury, or just want to make walking easier, these six Pilates exercises for beginners can help you develop strength and flexibility, starting from the ground up.

The deep squat is a basic movement that engages the hips, knees, and ankles—three big joints of walking.

Stand feet wider than hip-width apart. Slowly descend into a squat, keeping heels on the ground if possible (it's okay if they do lift). Use a support such as a chair or banister for stability. Rock side to side gently while in the position.

This move improves hip mobility and ankle flexibility, two areas that directly affect stride length and shock absorption during walking. Poor hip function often causes compensatory pain in the knees or lower back.

Ankle instability or weak calves can reduce the push-off strength in each step, making walking less efficient and more painful.

Stand facing a wall, placing your fingertips on it for balance. Rise up onto your toes, pause for a second, and then lower slowly. Once you’re comfortable, try doing the movement one leg at a time.

This strengthens the calves and ankle stabilizers, enhancing your gait and supporting the knee joint above. Strong calves also reduce strain on the plantar fascia, which can prevent foot pain.

This exercise is commonly applied as a dynamic warm-up. It addresses tight hip flexors and is beneficial for fluid movement.

Stand to one side of a wall, holding onto it for balance. Swing the outside leg back and forth in a loose motion. Allow your pelvis to rotate naturally with the swing.

Releasing tension in the hips facilitates better range of motion when walking. Tight hip flexors are a frequent source of back and knee pain.

Following a walk, stretching your hip flexors and quads can avoid stiffness and pain from developing.

Kneel on your left leg with the right foot in front. Tuck your pelvis forward slightly and lean forward slowly. Hold the stretch, and then reverse sides.

This exercise reverses the repetitive action of walking by stretching out the hip flexors and reducing strain on the lower back.

Sitting can lead to tightening of the glutes, affecting walking mechanics.

Sit in a chair, cross your right ankle over your left knee. Hinge forward at the hips, keeping your back straight, until you feel a stretch in the right glute. Repeat on the opposite side.

Tight glutes and piriformis muscles can cause sciatica-like symptoms. Stretching them prevents nerve compression and encourages pelvic alignment.

Don't forget the spine—particularly the thoracic (upper back) section, which is responsible for arm swing and stability when walking.

Start on all fours. Pass your right arm across under your left arm, turning until your shoulder is on the mat. Release and reach that arm up toward the ceiling. Repeat on the other side.

It relaxes the shoulders and mid-back, reversing tightness from bad posture and supporting whole-body coordination.

<h2>Why Making Joint-Friendly Movement Is Important?</h2>

Joint pain, no matter its cause, can significantly change your way of moving—and even prevent you from moving altogether. Pilates provides a gentle, systematic means of restoring mobility without causing more stress.

As we get older, it becomes essential to learn to control breathing and stabilize our core while we move. Pilates addresses both. Pilates makes us move with awareness, which decreases pain and increases confidence. Still debating if doing six exercises is worth being able to walk better?

A 2023 paper published in GeroScience emphasizes walking as a highly potent anti-aging intervention. Studies have shown that walking daily lessens the risk of chronic disease, enhances mental health, and even improves sleep quality. Walking without pain is walking farther—and reaping all the rewards that go along with it.

If joint pain lasts more than general stiffness, talk to a physical therapist or rheumatologist. Long-term pain is associated with underlying conditions such as rheumatoid arthritis or osteoarthritis. Meanwhile, minor lifestyle changes can assist:

<ul><li>Moist heat or cold packs for places such as the jaw and neck</li><li>Wrist and elbow splints or pillows for support</li><li>Finger and hand exercises to preserve dexterity</li><li>Hip bridges or knee stretches for persistent lower-body tightness</li></ul>

Health Conditions A-Z

health

bone health

joint pain relief

pilates for joint pain

walking pain exercises

low impact workouts

mobility exercises for seniors

pilates for beginners

joint health tips

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Walking is the most convenient exercise around—it's low-impact, no cost, and has immense benefits to our health, ranging from the improvement of cardiovascular health to aiding weight control and stress relief. Yet, for many of us, walking can also be a pain. If you feel joint discomfort, muscle soreness, or overall stiffness after or even during a walk, then it's time to look beneath the surface.Wincing when walking usually corresponds with the absence of mobility or strength in the important areas such as hips, knees, ankles, and core. That is where Pilates, a low-impact, holistic conditioning technique, comes into play. Pilates not only enhances strength, mobility, and balance but also teaches the body to move effectively, saving it from injury and pain.Pilates is an excellent exercise for strengthening the legs and increasing joint mobility, particularly for people with lower body pain. Pilates also enhances deep core activation, which stabilizes posture and walking mechanics.If you're inactive, rehabbing from an injury, or just want to make walking easier, these six Pilates exercises for beginners can help you develop strength and flexibility, starting from the ground up.1. Deep SquatThe deep squat is a basic movement that engages the hips, knees, and ankles—three big joints of walking.How to Do It:Stand feet wider than hip-width apart. Slowly descend into a squat, keeping heels on the ground if possible (it's okay if they do lift). Use a support such as a chair or banister for stability. Rock side to side gently while in the position.Why It Helps:This move improves hip mobility and ankle flexibility, two areas that directly affect stride length and shock absorption during walking. Poor hip function often causes compensatory pain in the knees or lower back.2. Calf RaisesAnkle instability or weak calves can reduce the push-off strength in each step, making walking less efficient and more painful.How to Do It:Stand facing a wall, placing your fingertips on it for balance. Rise up onto your toes, pause for a second, and then lower slowly. Once you’re comfortable, try doing the movement one leg at a time.Why It Helps:This strengthens the calves and ankle stabilizers, enhancing your gait and supporting the knee joint above. Strong calves also reduce strain on the plantar fascia, which can prevent foot pain.3. Leg SwingsThis exercise is commonly applied as a dynamic warm-up. It addresses tight hip flexors and is beneficial for fluid movement.How to Do It:Stand to one side of a wall, holding onto it for balance. Swing the outside leg back and forth in a loose motion. Allow your pelvis to rotate naturally with the swing.Why It Helps:Releasing tension in the hips facilitates better range of motion when walking. Tight hip flexors are a frequent source of back and knee pain.4. Hip StretchFollowing a walk, stretching your hip flexors and quads can avoid stiffness and pain from developing.How to Do It:Kneel on your left leg with the right foot in front. Tuck your pelvis forward slightly and lean forward slowly. Hold the stretch, and then reverse sides.Why It Helps:This exercise reverses the repetitive action of walking by stretching out the hip flexors and reducing strain on the lower back.5. Seated Glute StretchSitting can lead to tightening of the glutes, affecting walking mechanics.How to Do It:Sit in a chair, cross your right ankle over your left knee. Hinge forward at the hips, keeping your back straight, until you feel a stretch in the right glute. Repeat on the opposite side.Why It Helps:Tight glutes and piriformis muscles can cause sciatica-like symptoms. Stretching them prevents nerve compression and encourages pelvic alignment.6. Thread the NeedleDon't forget the spine—particularly the thoracic (upper back) section, which is responsible for arm swing and stability when walking.How to Do It:Start on all fours. Pass your right arm across under your left arm, turning until your shoulder is on the mat. Release and reach that arm up toward the ceiling. Repeat on the other side.Why It Helps:It relaxes the shoulders and mid-back, reversing tightness from bad posture and supporting whole-body coordination.Why Making Joint-Friendly Movement Is Important?Joint pain, no matter its cause, can significantly change your way of moving—and even prevent you from moving altogether. Pilates provides a gentle, systematic means of restoring mobility without causing more stress.As we get older, it becomes essential to learn to control breathing and stabilize our core while we move. Pilates addresses both. Pilates makes us move with awareness, which decreases pain and increases confidence. Still debating if doing six exercises is worth being able to walk better?A 2023 paper published in GeroScience emphasizes walking as a highly potent anti-aging intervention. Studies have shown that walking daily lessens the risk of chronic disease, enhances mental health, and even improves sleep quality. Walking without pain is walking farther—and reaping all the rewards that go along with it.Tips To Ease Joint PainIf joint pain lasts more than general stiffness, talk to a physical therapist or rheumatologist. Long-term pain is associated with underlying conditions such as rheumatoid arthritis or osteoarthritis. Meanwhile, minor lifestyle changes can assist:Moist heat or cold packs for places such as the jaw and neckWrist and elbow splints or pillows for supportFinger and hand exercises to preserve dexterityHip bridges or knee stretches for persistent lower-body tightness

six pilates moves that will reduce joint pain while walking

Aarushi Bhadury

Exercising At This Time Of The Day Not Only Helps Your Heart, But Also Strengthens Your Lungs

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Exercising is a crucial part of keeping ourselves healthy. Whether it is walking, going to the gym or even working out at the weekends, it is very important for your body. Everybody has their own preferences regarding exercising, while some people find it much better to exercise early, others go for evening exercises. 

Research published in the Medicine &amp; Science in Sports &amp; Exercise journal suggests that <span>exercising in the morning</span> could be especially good for the heart and lungs of older adults. The study also found that simply having a regular exercise routine can bring health benefits. Experts explained that getting physical activity earlier, consistently, and more often during the day might help you stay fit as you get older. 

To understand how the time we exercise affects our overall fitness and health, scientists looked at health information from 799 older adults (average age 76). Participants wore devices on their wrists for seven days to track their activity. They also underwent tests to check their heart and lung health and had regular doctor visits. Here's what researchers discovered: 

<ul><li>Being most active in the morning (what they called "peak morning activity") was linked to better heart and lung fitness and more efficient walking (meaning the body uses energy better while walking).</li><li>Exercising at the same time each day consistently was connected to better health outcomes.</li><li>People who had regular patterns of rest and activity throughout the day showed better heart and lung fitness and walking efficiency.</li></ul>

<h2>Why Exercise Timing Might Matter </h2>

There's still a lot to learn about how the timing of our physical activity affects our health and the risk of long-term diseases. More research is definitely needed to fully understand this link. 

However, researchers suggested that the connection between exercise and our body's natural circadian clock (our 24-hour internal rhythm) might explain why timing matters. This internal clock controls things like body temperature and hormone release. So, the time of day you're most active could actually impact how well you perform and even how your muscles respond at a very basic level. Depending on the timing, working out could also either shift your internal clock or keep it steady, which seems to help muscle cell function and overall metabolic health. 

Lastly, it's worth noting that everyone has a chronotype – whether you naturally feel more awake in the morning, afternoon, or evening. Scientists believe that knowing your chronotype and planning your activities accordingly could significantly impact your <span>health and fitness</span>. 

<h2>Should You Exercise in the Morning? </h2>

The American Heart Association suggests getting 150 minutes of moderate exercise or 75 minutes of vigorous activity per week. But a growing amount of evidence suggests that even short bursts of movement – even just 20 minutes a week – can significantly benefit your heart. 

One sports medicine doctor emphasized that any amount of exercise makes a difference and that whether you exercise is more important than when. Another expert agreed, highlighting that having a consistent exercise schedule is also very important. Both the new study and other research show that sticking to a routine offers many benefits, from preventing long-term diseases to improving survival rates with cancer. 

health and fitness

Health and welbeing

what time should you exercise

exercising in the morning

are morning exercises better than evening

risk of long term diseases

Exercising is a crucial part of keeping ourselves healthy. Whether it is walking, going to the gym or even working out at the weekends, it is very important for your body. Everybody has their own preferences regarding exercising, while some people find it much better to exercise early, others go for evening exercises. Research published in the Medicine & Science in Sports & Exercise journal suggests that exercising in the morning could be especially good for the heart and lungs of older adults. The study also found that simply having a regular exercise routine can bring health benefits. Experts explained that getting physical activity earlier, consistently, and more often during the day might help you stay fit as you get older. What the Study Revealed To understand how the time we exercise affects our overall fitness and health, scientists looked at health information from 799 older adults (average age 76). Participants wore devices on their wrists for seven days to track their activity. They also underwent tests to check their heart and lung health and had regular doctor visits. Here's what researchers discovered: Being most active in the morning (what they called "peak morning activity") was linked to better heart and lung fitness and more efficient walking (meaning the body uses energy better while walking).Exercising at the same time each day consistently was connected to better health outcomes.People who had regular patterns of rest and activity throughout the day showed better heart and lung fitness and walking efficiency.Why Exercise Timing Might Matter There's still a lot to learn about how the timing of our physical activity affects our health and the risk of long-term diseases. More research is definitely needed to fully understand this link. However, researchers suggested that the connection between exercise and our body's natural circadian clock (our 24-hour internal rhythm) might explain why timing matters. This internal clock controls things like body temperature and hormone release. So, the time of day you're most active could actually impact how well you perform and even how your muscles respond at a very basic level. Depending on the timing, working out could also either shift your internal clock or keep it steady, which seems to help muscle cell function and overall metabolic health. Lastly, it's worth noting that everyone has a chronotype – whether you naturally feel more awake in the morning, afternoon, or evening. Scientists believe that knowing your chronotype and planning your activities accordingly could significantly impact your health and fitness. Should You Exercise in the Morning? The American Heart Association suggests getting 150 minutes of moderate exercise or 75 minutes of vigorous activity per week. But a growing amount of evidence suggests that even short bursts of movement – even just 20 minutes a week – can significantly benefit your heart. One sports medicine doctor emphasized that any amount of exercise makes a difference and that whether you exercise is more important than when. Another expert agreed, highlighting that having a consistent exercise schedule is also very important. Both the new study and other research show that sticking to a routine offers many benefits, from preventing long-term diseases to improving survival rates with cancer. 

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Science Shows What Exercise You Should Do According To Your Personality

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Many times, the things we like to do aren’t easy to do. While it may suit other people, there is no guarantee that it is the best for you. So how does one go about looking for the exercises that suit us? How about picking exercises according to your personality? 

A recent study published in the Frontiers in Psychology journal suggests that picking your exercise according to the kind of personality you have could be the best idea. The study suggests that if your workout fits your personality, you're more likely to stick with it and see better results. 

Researchers mentioned that our personality affects how we respond to and engage with exercise. Think of it from a different perspective, like a person who enjoys talking and having conversations with people, they fair better in jobs that allow more face-to-face interactions. Similarly, this study explains that some aspects of our personality could help us find better results with a certain type of exercise. Understanding ourselves and others can help create personalized fitness plans that lead to lasting changes in how active we are. 

<h2>How Your <span rel="noindex">Personality Shapes Your Workout</span> Choices </h2>

Researchers wanted to make physical activity more enjoyable for people. So, they explored how personality affects what kind of exercise people prefer and how committed they are. They studied 86 individuals over eight weeks. First, participants filled out surveys about their stress levels and personality traits, like how friendly or anxious they tend to be. Then, they underwent fitness tests and were divided into two groups: 

<ul><li>A "resting" group that continued their usual daily activities and did some light stretching each week.</li><li>Another group that performed cycling and strength training at home.</li></ul>

Throughout the study, participants regularly reported how much they enjoyed their exercise sessions. 

<h2>Finding the <span rel="noindex">Best Workout for Your Personality</span> </h2>

The study didn't pinpoint exact exercises for specific personality types, but it did reveal some general patterns connecting what are called the "Big 5" personality traits with workout preferences: 

<ul><li>Extroverts often enjoy intense workouts with other people, like team sports.</li><li>Anxious individuals tend to prefer private workouts with breaks built in.</li><li>Conscientious people generally fit in more physical activity each week and show better overall fitness.</li><li>Agreeable people like to exercise for a while but prefer activities that are less intense.</li><li>Open-minded individuals are willing to try different workouts, but they might rate very strenuous or high-intensity exercises lower than other groups.</li></ul>

It makes a lot of sense that your personality strongly affects your workout preferences. Your traits influence your willingness to try new things, how you feel about effort, and your comfort in different environments, making exercise a natural way for these tendencies to show up. 

Experts note that this study was stronger because it used objective measurements rather than just relying on what people reported about themselves, which is common in similar research. 

However, the study wasn't perfect. More than 70% of participants were described as open-minded, conscientious, and emotionally stable, meaning the group might not fully represent everyone in the general population. Plus, the study didn't account for participants' past exercise experience or why they chose particular workouts. 

<h2>Your Fitness Journey, Your Choices </h2>

Tailoring your fitness program to your personality could potentially boost your exercise gains and overall health. Finding workouts that people will actually do and stick with is crucial for consistent physical activity. 

If you're thinking about trying a new workout, experts suggest reflecting on your own personality traits and the types of activities you usually gravitate toward. It's helpful to pay attention to how you feel after different types of sessions, whether it's a strength workout, yoga, or a run. Ask yourself if it energizes you, calms you down, or just makes you too tired for anything else. 

However, it's also important to think about other factors that might help you stick with an exercise routine, such as how easy it is to access, any injuries you might have, and your specific fitness goals. 

Being willing to adapt and create a plan that truly works for you will help you achieve more long-term benefits. Setting clear goals that include measurable progress is an excellent way to build towards success. 

Personality exercises

Exercise According To Your Personality

Personality Shapes Your Workout

Best Workout for Your Personality

What exercise should i do

does my personality suit my exercise

Many times, the things we like to do aren’t easy to do. While it may suit other people, there is no guarantee that it is the best for you. So how does one go about looking for the exercises that suit us? How about picking exercises according to your personality? A recent study published in the Frontiers in Psychology journal suggests that picking your exercise according to the kind of personality you have could be the best idea. The study suggests that if your workout fits your personality, you're more likely to stick with it and see better results. Researchers mentioned that our personality affects how we respond to and engage with exercise. Think of it from a different perspective, like a person who enjoys talking and having conversations with people, they fair better in jobs that allow more face-to-face interactions. Similarly, this study explains that some aspects of our personality could help us find better results with a certain type of exercise. Understanding ourselves and others can help create personalized fitness plans that lead to lasting changes in how active we are. How Your Personality Shapes Your Workout Choices Researchers wanted to make physical activity more enjoyable for people. So, they explored how personality affects what kind of exercise people prefer and how committed they are. They studied 86 individuals over eight weeks. First, participants filled out surveys about their stress levels and personality traits, like how friendly or anxious they tend to be. Then, they underwent fitness tests and were divided into two groups: A "resting" group that continued their usual daily activities and did some light stretching each week.Another group that performed cycling and strength training at home.Throughout the study, participants regularly reported how much they enjoyed their exercise sessions. Finding the Best Workout for Your Personality The study didn't pinpoint exact exercises for specific personality types, but it did reveal some general patterns connecting what are called the "Big 5" personality traits with workout preferences: Extroverts often enjoy intense workouts with other people, like team sports.Anxious individuals tend to prefer private workouts with breaks built in.Conscientious people generally fit in more physical activity each week and show better overall fitness.Agreeable people like to exercise for a while but prefer activities that are less intense.Open-minded individuals are willing to try different workouts, but they might rate very strenuous or high-intensity exercises lower than other groups.It makes a lot of sense that your personality strongly affects your workout preferences. Your traits influence your willingness to try new things, how you feel about effort, and your comfort in different environments, making exercise a natural way for these tendencies to show up. Experts note that this study was stronger because it used objective measurements rather than just relying on what people reported about themselves, which is common in similar research. However, the study wasn't perfect. More than 70% of participants were described as open-minded, conscientious, and emotionally stable, meaning the group might not fully represent everyone in the general population. Plus, the study didn't account for participants' past exercise experience or why they chose particular workouts. Your Fitness Journey, Your Choices Tailoring your fitness program to your personality could potentially boost your exercise gains and overall health. Finding workouts that people will actually do and stick with is crucial for consistent physical activity. If you're thinking about trying a new workout, experts suggest reflecting on your own personality traits and the types of activities you usually gravitate toward. It's helpful to pay attention to how you feel after different types of sessions, whether it's a strength workout, yoga, or a run. Ask yourself if it energizes you, calms you down, or just makes you too tired for anything else. However, it's also important to think about other factors that might help you stick with an exercise routine, such as how easy it is to access, any injuries you might have, and your specific fitness goals. Being willing to adapt and create a plan that truly works for you will help you achieve more long-term benefits. Setting clear goals that include measurable progress is an excellent way to build towards success. 

science shows what exercise you should do according to your personality

How Much Exercise Do You Need To Build Muscles - The Number Of Sets May Surprise You

How Much Exercise Do You Need To Build Muscles?

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For beginners, weight exercises may seem tedious and something that will take a long time to show results. Many people also find that sometimes even despite exercising regularly, slow progress can make them feel discouraged, leading them to grow tired of working out. However, research shows that you do not need countless hours of working out, there is a specific point and set of habits that lead to the best results. 

A new study, a preprint posted in SportRxiv, reviewed 67 studies to pinpoint what exercise habits led to the best muscle and strength improvements. The findings indicate that while doing more sets in a weightlifting session helps with both muscle strength and growth, there's a point where it stops being as effective. 

<h2>How Many Sets Are Best Per Workout? </h2>

One of the study's authors noted that while there's been much research on how often to train and how many sets to do, fewer studies looked at how to split your activity across different workouts. To find answers, the team analyzed many studies involving thousands of people. They looked at two types of sets: 

<ul><li>Direct sets which are exercises that primarily work a specific muscle.</li><li>Indirect sets are exercises where a muscle is working, but it's not the main focus (counted as "half" a set).</li></ul>

Their analysis showed that muscle and strength generally increased with more sets per session. However, the data also showed a stopping point. Muscle growth leveled off after about 11 indirect sets in a single session. On the other hand Strength gains leveled off after around two direct sets in a single session. This means that the first few sets you do in a workout give you the biggest benefits. More sets do seem to help, but only up to a certain point. 

<h2>Creating Your Ideal Strength Routine </h2>

The study's findings can help people make their workouts more efficient and plan their <span>weight training</span>. For strength, it makes sense to train more often—about two to three times a week—with relatively few sets each time. This approach also works for muscle growth. Alternatively, for muscle growth, you could go to the gym less often but do a few more sets in each session. Even if you're not super strict about your routine, know that regular, moderate strength exercise can have a big positive impact on your health. 

<h2>Why Fewer Sets Can Lead to More Gains </h2>

It might seem strange that doing fewer sets could lead to more strength, but these findings match what earlier research has shown. 

 Fewer sets with heavier weights have long been known to increase strength by helping you improve your ability to produce force. The initial challenging sets help to use the most muscle fibers and kickstart most of the strength-building processes. 

 Basically, once you've done one or two hard sets, more sets after that add very little extra benefit. Instead, they add a lot more tiredness and make your recovery time longer. If you train too much over time, you'll feel more tired and won't perform as well, especially when it comes to pure strength. 

<h2>Using Research to Plan Your Next Workout </h2>

Whether you're a fitness enthusiast or just starting, this research can guide you on how to get the most out of your weight training: try focusing on just a few sets, repeated about three times throughout the week. 

For beginners, it's suggested to start with fewer sets and add more if you stop seeing results. When it comes to the ideal number of repetitions in each set, it depends on your fitness goals: 

<ul><li>Fewer reps (about 1 to 5) are good for strength and power.</li><li>About 6 to 12 reps are best for building muscle.</li><li>Between 13 and 20 reps are recommended for muscle endurance.</li><li>Make sure to allow enough rest between workouts for the same muscle groups</li><li>It also helps to track your workouts—like how many sets, reps, and what weight you lifted—and adjust based on how your body responds.</li></ul>

Building muscles

how much exercise to build muscles

number of sets to build muscles

Exercising and fitness

Strength training

Weight training

For beginners, weight exercises may seem tedious and something that will take a long time to show results. Many people also find that sometimes even despite exercising regularly, slow progress can make them feel discouraged, leading them to grow tired of working out. However, research shows that you do not need countless hours of working out, there is a specific point and set of habits that lead to the best results. A new study, a preprint posted in SportRxiv, reviewed 67 studies to pinpoint what exercise habits led to the best muscle and strength improvements. The findings indicate that while doing more sets in a weightlifting session helps with both muscle strength and growth, there's a point where it stops being as effective. How Many Sets Are Best Per Workout? One of the study's authors noted that while there's been much research on how often to train and how many sets to do, fewer studies looked at how to split your activity across different workouts. To find answers, the team analyzed many studies involving thousands of people. They looked at two types of sets: Direct sets which are exercises that primarily work a specific muscle.Indirect sets are exercises where a muscle is working, but it's not the main focus (counted as "half" a set).Their analysis showed that muscle and strength generally increased with more sets per session. However, the data also showed a stopping point. Muscle growth leveled off after about 11 indirect sets in a single session. On the other hand Strength gains leveled off after around two direct sets in a single session. This means that the first few sets you do in a workout give you the biggest benefits. More sets do seem to help, but only up to a certain point. Creating Your Ideal Strength Routine The study's findings can help people make their workouts more efficient and plan their weight training. For strength, it makes sense to train more often—about two to three times a week—with relatively few sets each time. This approach also works for muscle growth. Alternatively, for muscle growth, you could go to the gym less often but do a few more sets in each session. Even if you're not super strict about your routine, know that regular, moderate strength exercise can have a big positive impact on your health. Why Fewer Sets Can Lead to More Gains It might seem strange that doing fewer sets could lead to more strength, but these findings match what earlier research has shown.  Fewer sets with heavier weights have long been known to increase strength by helping you improve your ability to produce force. The initial challenging sets help to use the most muscle fibers and kickstart most of the strength-building processes.  Basically, once you've done one or two hard sets, more sets after that add very little extra benefit. Instead, they add a lot more tiredness and make your recovery time longer. If you train too much over time, you'll feel more tired and won't perform as well, especially when it comes to pure strength. Using Research to Plan Your Next Workout Whether you're a fitness enthusiast or just starting, this research can guide you on how to get the most out of your weight training: try focusing on just a few sets, repeated about three times throughout the week. For beginners, it's suggested to start with fewer sets and add more if you stop seeing results. When it comes to the ideal number of repetitions in each set, it depends on your fitness goals: Fewer reps (about 1 to 5) are good for strength and power.About 6 to 12 reps are best for building muscle.Between 13 and 20 reps are recommended for muscle endurance.Make sure to allow enough rest between workouts for the same muscle groupsIt also helps to track your workouts—like how many sets, reps, and what weight you lifted—and adjust based on how your body responds.

how much exercise do you need to build muscles - the number of sets may surprise you

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