The muscles in your lower body play a key role in supporting athleticism and everyday activities, so it’s important to train your legs directly to build strength, stability, and overall function. There are many exercises to choose from, with and without weights, that target all major muscle groups in the legs, such as the glutes,…
Eating less protein may be linked to greater muscle loss for people taking weight loss drugs like Ozempic, according to a recent study presented July 12 at the ENDO 2025 conference, the Endocrine Society’s annual meeting. Rapid weight loss—regardless of how it’s achieved—is known to reduce lean mass, or muscle. Low muscle mass can increase…
Eating protein before bed may help with muscle growth, recovery, and metabolism (how your body processes calories). The quality, amount, and time of day you consume protein all affect how it works in your body. Eating a protein-rich snack about 30 minutes before going to sleep may have the most benefits. It may be time…
If you’re looking to make gym gains this summer, new research suggests shorter, more intense workouts might be the way to go. The new findings come from a study preprint posted in SportRxiv—an open-access preprint server where researchers can share work before it’s been peer-reviewed. In a review of 67 studies, researchers pinpointed which exercise…
It’s an age-old question among gym-goers: Which should come first, cardio or weights? According to new research, you may want to hit the weight room before you hop on the treadmill, bike, or elliptical. The study, published in April in the Journal of Exercise Science and Fitness, examined how cardio and resistance training order might…
Muscle aches and pain, known also as myalgia, are a common symptom of COVID-19. This achiness can happen when the virus triggers body-wide inflammation. The pain typically resolves within about two weeks. Some people who develop long COVID may have muscle pain for weeks or months after. According to some estimates, about 86% of people…
High-quality sleep is an essential part of any exercise routine or training program. It helps your muscles recover, reduces soreness, and prepares your body for the next workout. While stretching, hydration, and nutrition support muscle repair and recovery, sleep is one of the most powerful—and often overlooked—tools for building muscle strength and boosting endurance. Most…
To lose weight, you need to maintain a calorie deficit, meaning consuming fewer calories than your body uses. Calories are a source of energy from foods and drinks, necessary for essential functions like breathing, blood circulation, and physical activity. Extra calories get stored as fat when you have more than you need. If you lower…
Protein is having a moment—and for good reason. Whether you’re trying to gain muscle or simply stay strong as you age, protein is key for building and maintaining muscle. But with so many options out there—specifically animal vs. plant-based options—it’s easy to get confused. So, what’s the best type of protein for muscle growth? Keep…
You may only need to lift weights for an hour each week to build muscle, a new study suggests. You don’t have to strength train until your muscles feel totally zapped—just challenging them can do the trick, researchers reported recently in the journal Medicine & Science in Sports & Exercise. “The study builds upon previous…
