Spending time in a sauna can feel good, but it can also entail a little bit of suffering; after all, if the weather outside were the same as the temperature in a sauna, you’d probably want to hide out in the air conditioning all day. There’s something about unpleasant bodily experiences that makes us think they must be good for us, somehow, and so the sauna has gained a healthful reputation that it doesn’t entirely deserve. Here’s a rundown of what a sauna can and can’t do for you.

Saunas don’t burn fat

It is technically true that you can lose weight by sitting in a sauna, but that’s not because your body is torching fat; it’s because you’re sweating, and sweat is made of water, and water weighs something. As soon as you rehydrate—which you should—the scale will go right back to where it was at the beginning. After all, as I've discussed in the context of exercise, sweating doesn’t mean that you got a good workout or that you burned calories. It just means you were hot.

People who sell saunas and sauna services like to talk up their calorie-burning benefits, but there’s no evidence to suggest you burn significantly more calories sitting in a hot room than you would sitting on your couch at home. Some more skeptical websites cite a modest figure of 1.5 to 2 times as many calories as you would burn sitting at room temperature, but without a citation. If true, that’s about the same as the difference between sitting and standing—so you can skip that trip to the sauna and just spend half an hour standing around.

So why does your fitness tracker say you burned a ton of calories in the sauna? First of all, don't bring your phone in the sauna, it's bad for the battery. But since you did anyway, I'll explain. The calorie-burning algorithms on your watch are built to estimate your calorie burn from your heart rate under the assumption that you are exercising. If your heart rate increases but you are not exercising, the calculations aren't correct. The calorie burn during exercise comes from the fact that muscles all over your body are contracting over and over again. That is simply not what's happening when you sit in the sauna.

Saunas don’t “detox” you

It’s 2026 and we as a society should be over this “detox” concept, which has been debunked time and time again. Ordinary inconveniences like being tired sometimes aren’t due to some secret toxins that are constantly poisoning you, and even if you do have health issues due to toxins, you should seek medical treatment and not expect smoothies or saunas to cure you.

Saunas don’t replace exercise

Saunas and exercise both heat up your body and make you sweat, but there aren’t many similarities aside from that. Remember, exercise makes us stronger and improves our cardiovascular endurance (giving us a higher VO2max, for example). Sweating in a hot room doesn’t do that.

Even this rundown from an exercise science researcher, whose headline draws parallels between running and sitting in a sauna, includes the following disclaimer: "Before you contemplate cancelling your gym membership and investing the savings in a Jacuzzi, know that regular saunas or baths are unable to replicate all the health benefits of exercise training, such as promoting fat loss and increasing muscle mass. Using hot baths or saunas shouldn’t be considered as a substitute for exercise."

Saunas may be good for your blood vessels

What that researcher does point out, after the disclaimer, is that there are a few lesser-known benefits of exercise that seem to be related to the increase in body heat and heart rate, rather than from the more obvious strain on our lungs or muscles.

When your body temperature rises, blood vessels near the surface of your skin dilate (get wider) and this process may help cell growth and repair. In other words, simply raising body temperature may be good for your blood vessels. That's not something we normally think about, but healthy blood vessels are a part of a healthy cardiovascular system.

Relaxation is real

If you find saunas relaxing—and many of us do—that can be a health benefit in itself. Now, this isn’t as concrete a benefit as it’s sometimes made out to be. You’re not going to cure your depression or reverse your heart disease just by relaxing in a sauna every now and then. But if you enjoy your sauna sessions, they could certainly contribute to lowering your stress levels and improving your mental health. Pro tip: If you don't have access to a sauna, a hot bath may have a lot of these effects as well.

Heat has its pros and cons

For other medical conditions and athletic uses, the pros and cons of a sauna come down to the pros and cons of heat itself. If you have sore muscles, heat often feels good, so athletes often enjoy sauna sessions.

Some skin conditions respond well to the dry air of a sauna, while others can be exacerbated by dry air but could feel better with the humid air of a steam room. Use common sense and check with your medical provider if you want to use a sauna to manage a health condition.

Saunas have risks, too

If we’re talking about health benefits, it’s only fair to discuss risks as well. Saunas are reasonably safe, but people with medical conditions are often advised to steer clear, or to talk to a doctor before deciding to spend time in a sauna. This may include you if you are pregnant, have unusually high or low blood pressure, have epilepsy, or are taking stimulants, tranquilizers, or mind-altering drugs. Spending time in a sauna has also been linked to temporarily lowered fertility because heat impairs the production of sperm.

The main danger of a sauna is that you could overheat or dehydrate; severe heat illness and dehydration can both be life threatening, and people have died in saunas. Alcohol makes you more susceptible; half of the people who died in saunas, according to a Finnish study, were under the influence of alcohol. (The authors argue that the biggest danger is not alcohol itself, but allowing a drunk person to be in a sauna alone.) So if you choose to spend time in a sauna, be smart about it. Hydrate well, don’t go alone, and don’t expect the sauna to do things that saunas can’t do.

“Activation” exercises are often recommended at the beginnings of workouts. You might get the idea—whether from random TikToks or from a trainer you pay for their expertise—that activations are necessary to get your muscles firing correctly and able to take advantage of the workout to come. That’s not exactly true, though, so let’s dive in to what activations really do.

What does it mean to “activate” your muscles?

The explanation you’ll hear most often is that our muscles—often specifically our glutes, or butt muscles—“forget” how to fire correctly. But that isn’t really a thing that happens, as physical therapist Tyler Detmer told Lifehacker when discussing so-called gluteal amnesia. Our muscles don’t need specific exercises to be able to contract correctly.

But that doesn’t mean activation exercises are useless; it's better to think of these moves as warmups with a specific purpose. As I’ve written before, warmup exercises occupy a spectrum from general (like jogging on a treadmill before squats) to specific (doing lighter squats before doing heavier squats).

The warmups that are sometimes called “activation” exercises fall in the middle of that continuum. They can help you to get ready for your heavier exercises of the day, since they’re fairly specific to the muscles involved. If the person who designed your workout is good at their job, they're a great way to prepare for your working exercises. Unfortunately, not all activations are a good use of your time. So here are some of the cases where activation exercises are useful—and some where they aren’t.

Activation exercises help you “feel” a muscle

If you’re going to do isolation exercises, it helps to know what it feels like to work the muscle properly. Using glutes as our example again, a side-lying leg raise can be done in ways that really use the glutes (when your leg is slightly behind you) or in ways that distribute some of the load to other muscles (like when your leg is slightly in front of you). When you’re doing those leg raises, you can pay attention to whether you’re feeling your glutes—but to do that, you have to know what it feels like to work your glutes.

That’s where activation exercises come in. You do a movement that’s hard to do without using your glutes, and you get to feel the sensations that go along with using that muscle. You might feel a burning sensation as the muscle begins to fatigue, or a tight, full feeling as the muscle fills with fluid (this is what bodybuilders call a “pump”). All of this helps to direct your attention to that muscle and what it feels like. When you do your next exercise, you’ll remember that feeling.

Activation exercises are extra workouts in disguise

The more work you give a muscle, the bigger and stronger it tends to get. We often call that amount of work “volume” and measure that as the number of sets: You’ll build more muscle if you do six sets of squats at each workout than if you only do three.

Activation exercises, if they’re challenging enough, can count toward those sets. Imagine we have two people in the gym: One does three sets each of banded walks and single-leg glute bridges (both often classed as activation exercises) before doing three sets of barbell hip thrusts. The other just does the hip thrusts. That first person is giving their glutes more work than the second, regardless of how the exercises are labeled.

To use activation exercises this way, though, they have to be challenging. If you do your activations heavy enough that you’re at or near the point of failure by the end of each set, they’re adding to your total volume. But if they’re light and easy and you’re just going through the motions, they aren’t really adding anything.

Activation exercises aren’t ever necessary, but they can be helpful

I’ve described a few ways that activation exercises can help in your workouts, but that doesn’t mean that they’re unskippable. You don’t need to feel a muscle working to know that you’re giving it a good workout. And if you’d like to get more volume for a body part, you can do those extra sets before, after, or during your main workout; they don’t have to happen during the “activation” stage at the beginning.

So if you haven’t been doing activations, that’s fine. Just make sure you’re warming up in some kind of appropriate way. (If you’re not sure, read through this guide I wrote to putting together an effective warmup. A warmup is about what gets you ready to work, and it should really be personalized to your body and your workout.)

But if your trainer has given you activation exercises, or if you’ve seen a few you’d like to try online, go ahead and do them. They’ll give you extra work for the target muscle, and you might find that they help you to feel ready by the time you begin the main sets of your workout.

It’s tempting to think that an LLM chatbot can answer any question you pose it, including those about your health. After all, chatbots have been trained on plenty of medical information, and can regurgitate it if given the right prompts. But that doesn’t mean they will give you accurate medical advice, and a new study shows how easily AI’s supposed expertise breaks down. In short, they are even worse at it than I thought.

In the study, researchers first quizzed several chatbots about medical information. In these carefully conducted tests, ChatGPT-4o, Llama 3, and Command R+ correctly diagnosed medical scenarios an impressive 94% of the time—though they were able to recommend the right treatment a much less impressive 56% of the time.

But that wasn’t a real-world test for the chatbots medical utility. 

The researchers then gave medical scenarios to 1,298 people, and asked them to use an LLM to figure out what might be going on in that scenario, plus what they should do about it (for example, whether they should call an ambulance, follow up with their doctor when convenient, or take care of the issue on their own).

The participants were recruited through an online platform that reported it verifies that research subjects are real humans and not bots themselves. Some participants were in a control group that was told to research the scenario on their own, and not using any AI tools. In the end, the no-AI control group did far better than the LLM-using group in correctly identifying medical conditions, including most serious “red flag” scenarios. 

How a chatbot with “correct” information can lead people astray

As the researchers write, “Strong performance from the LLMs operating alone is not sufficient for strong performance with users.” Plenty of previous research has shown that chatbot output is sensitive to the exact phrasing people use when asking questions, and that chatbots seem to prioritize pleasing a user over giving correct information. 

Even if an LLM bot can correctly answer an objectively phrased question, that doesn’t mean it will give you good advice when you need it. That’s why it doesn’t really matter that ChatGPT can “pass” a modified medical licensing exam—success at answering formulaic multiple choice questions is not the same thing as telling you when you need to go to the hospital.  

The researchers analyzed chat logs to figure out where things broke down. Here are some of the issues they identified:

• The users didn’t always give the bot all of the relevant information. As non-experts, the users certainly didn’t know what was most important to include. If you’ve been to a doctor about anything potentially serious, you know they’ll pepper you with questions to be sure you aren’t leaving out something important. The bots don’t necessarily do that.

•  The bots “generated several types of misleading and incorrect information.” Sometimes they ignored important details to narrow in on something else; sometimes they recommended calling an emergency number but gave the wrong one (such as an Australian emergency number for U.K. users).

• Responses could be drastically different for similar prompts. In one example, two users gave nearly identical messages about a subarachnoid hemorrhage. One response told the user to seek emergency care; the other said to lie down in a dark room. 

• People varied in how they conversed with the chatbot. For example, some asked specific questions to constrain the bot’s answers, but some let the bot take the lead. Either method could introduce unreliability into the LLM's output.

• Correct answers were often grouped with incorrect answers. On average, each LLM gave 2.21 answers for the user to choose from. People understandably did not always choose correctly from those options. 

Overall, people who didn't use LLMs were 1.76 times more likely to get the right diagnosis. (Both groups were similarly likely to figure out the right course of action, but that's not saying much—on average, they only got it right about 43% of the time.) The researchers described the control group as doing "significantly better" at the task. And this may represent a best-case scenario: the researchers point out that they provided clear examples of common conditions, and LLMs would likely do worse with rare conditions or more complicated medical scenarios. They conclude: “Despite strong performance from the LLMs alone, both on existing benchmarks and on our scenarios, medical expertise was insufficient for effective patient care.”

Chatbots are a risk for doctors, too

Patients may not know how to talk to an LLM, or how to vet its output, but surely doctors would fare better, right? Unfortunately, people in the medical field are also using AI chatbots for medical information in ways that create risks to patient care. 

ECRI, a medical safety nonprofit, put the misuse of AI chatbots in the number one spot on its list of health technology hazards of 2026. While the AI hype machine is trying to convince you to give ChatGPT your medical information, ECRI correctly points out that it’s wrong to think of these chatbots as having human personalities or cognition: “While these models produce humanlike responses, they do so by predicting the next word based on large datasets, not through genuine comprehension of the information.”

ECRI reports that physicians are, in fact, using generative AI tools for patient care, and that research has already shown the serious risks involved. Using LLMs does not improve doctors’ clinical reasoning. LLMs will elaborate confidently on incorrect details included in prompts. Google’s Med-Gemini model, created for medical use, made up a nonexistent body part whose name was a mashup of two unrelated real body parts; Google told a Verge reporter that the mistake was a “typo.”  ECRI argues that “because LLM responses often sound authoritative, the risk exists that clinicians may subconsciously factor AI-generated suggestions into their judgments without critical review.”

Even in situations that don’t seem like life-and-death cases, consulting a chatbot can cause harm. ECRI asked four LLMs to recommend brands of gel that could be used with a certain ultrasound device on a patient with an indwelling catheter near the area being scanned. It’s important to use a sterile gel in this situation, because of the risk of infection. Only one of the four chatbots identified this issue and made appropriate suggestions; the others just recommended regular ultrasound gels. In other cases, ECRI’s tests resulted in chatbots giving unsafe advice on electrode placement and isolation gowns. 

Clearly, LLM chatbots are not ready to be trusted to keep people safe when seeking medical care, whether you’re the person who needs care, the doctor treating them, or even the staffer ordering supplies. But the services are already out there, being widely used and aggressively promoted. (Their makers are even fighting in the Super Bowl ads.) There’s no good way to be sure these chatbots aren’t involved in your care, but at the very least we can stick with good old Dr. Google—just make sure to disable AI-powered search results. 

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I’m one who can appreciate the great diversity of squats in the world. High squats, low squats, front squats, back squats—they’re all beautiful. And yet, people on the internet love to argue about which squat is the best. So here’s a little guide to squat depth, and how to find the squat that’s right for you. The short, easy answer is that you probably want to squat "to parallel," and I'll explain what that means, but there are advantages to squatting lower and higher than parallel, depending on your goals in the gym.

What is squat depth, anyway?

When people talk about how "deep" a squat is, they're referring to how low you get your hips. Some strong and flexible people can squat all the way down until their thighs are touching their calves and their butts are nearly on the ground. Sometimes this is called an "ass-to-grass" squat.

If you can only bend your knees partway before the movement falls apart, you might be told that you're squatting "high," or that you aren't squatting "to depth." If the person who says this is a coach, trainer, or a friend whose advice you value, listen to them, and try to squat deeper. (In a minute I'll give you some tips for how to do that.) On the other hand, if that person is some internet rando or a busybody at your local gym, you do not owe them any specific squat depth and they should mind their own business.

Generally, the higher a squat is, the easier it tends to be, meaning you can move more weight. When you're training you'll want some to find a way to be consistent. For example, if you squat 225 pounds to parallel at the beginning of your training program, and 315 as a super-high half-squat by the end, you cannot legitimately say that you added 90 pounds to your squat, as the parallel squat and the high squat are basically two different lifts. Pick a depth, and stick to it.

Most people should squat to parallel

The best squat depth for most people is squatting "to parallel." This means your thighs are parallel with the floor, or to put it another way, your hips and your knees are about on the same level. (If your hips go lower than your knees, you're "below parallel" and if your hips stay above your knees you are "above parallel.")

This is how most people define a full squat, and it's a definition that comes from convenience: It's easy to see when somebody is squatting to parallel, and this makes it easy for a trainer or a competition judge to tell when you're doing a squat. It also keeps things consistent for your training. If you squat to parallel every time, you know you're doing the same difficulty of squat from week to week.

If you compete in powerlifting, you know that judges will look very carefully at your position in the bottom of the squat to know whether you're doing the lift according to the rulebook. Usually the rule is that your hip joint (or the crease of your hip) needs to go lower than the top of your kneecap. Roughly, this corresponds to your thigh being parallel to the floor, and so people will describe this position as “parallel.” Here’s a video showing what this depth means, and how judges see it:

Do not try to judge this in the mirror while you are squatting! Your eyes aren't at the right level to judge it accurately. Instead, video yourself from the side (with the camera at or below hip level), or ask a friend to watch you squat and tell you if you're hitting the right depth. Another way to make sure you're squatting to a consistent depth is to find a bench or box of an appropriate height, and tap your butt on it with each rep.

Benefits of squatting to parallel:

• You get more range of motion, thus engaging your muscles better, than if you did a higher squat.

• Most people can achieve a parallel squat with training, so even if your mobility isn't great when you first start training, this is an achievable goal.

• You may be able to squat more weight this way than if you go lower.

• It's easier to keep your feet in a stable position on the floor in a parallel squat than in a lower squat (see the point above about mobility).

• You have a consistent basis of comparison from one set to another. (If your squats get higher the more weight you load on the bar, you aren't actually as strong as you think.)

When you might want to squat lower than parallel

What about squatting lower than parallel? First, if you're using "parallel" as your gauge, technically any squat lower than parallel still meets the requirement. If you enter a powerlifting competition and squat until your butt is nearly touching your shoes, that's still a legal squat. There's no such thing as being red-lighted for going too low.

But usually people only squat that low if they have a good reason to do so. Sometimes that reason is personal preference: You may find that your squats are more comfortable (and you may even be able to lift more weight!) if you let your hamstrings kind of bounce off your calves at the bottom of the squat. As long as it's a controlled, precise movement, it's safe and may be effective for you, depending on your body type.

You'll also often see olympic weightlifters squatting very low. That's because they use squats to help train leg strength for lifts like cleans and snatches, and when you do a clean or a snatch you'll usually end up in a low squat position. Essentially, they train the specific positions that their sport demands.

Low squats are also popular among some gym-goers who want to work on mobility at the same time as strength, or who want to make sure they're training their legs through their full range of motion.

An important caveat is that not everybody feels comfortable squatting low. If you don't have good ankle mobility, you may not be able to get into a low squat position while keeping your body balanced and your feet firmly on the ground. This position may also put more strain on your knees than you would like, leading some people with knee injuries to prefer higher squats. (That said, deep squats are not proven to lead to knee injuries, no matter what that busybody at your gym says.)

Benefits of squatting low:

• You train a larger range-of-motion for your leg and hip muscles than with a parallel squat.

• You may see more muscle growth for your glutes and adductors, according to some research.

• You keep your hips and ankles limber.

• You will be better prepared for snatches, cleans, pistol squats, and other movements that require mobility in a deep squat position.

When you might want to squat higher than parallel

Allow me to pause while the purists clutch their pearls, faint, and wait to be revived, before I note that it's actually not a terrible idea to purposely squat above parallel. There is a place for this in many people's training! I define high squats as those where your hip joint doesn't even get close to being on the same level as your knee. These are sometimes called "half squats" (because you're only going halfway to parallel) or sometimes even "quarter squats," if you're just bending your knees a bit.

Half/quarter squats can be a legitimate training tool, especially for people who train for sports that involve running and jumping. You rarely find yourself in a full squat position in, say, basketball, so training full squats may not be a high priority in the weight room. On the other hand, training half squats can let you load up even more weight than you would use for a parallel squat, letting you overload the upper end of that range of motion.

High squats are also often done out of necessity. If you don't yet have the mobility for a parallel squat, or if you're working around an injury that prevents you from bending your knees all the way, you may need to choose between squatting high or not squatting at all. In most of those cases, squatting high is the better option of the two. To make sure you have a consistent target for every set of squats, you can use a tall box, placed just behind you, and squat down just until your butt touches the box. (You can also use a shorter box over time if you are working toward lower squats.)

Benefits of squatting high:

• Half squats can build strength for running and jumping sports.

• Squatting high is better than not squatting at all.

• Squatting high may be a stepping stone to getting back to normal depth when dealing with an injury or other issue that prevents you from doing parallel or lower squats.

How to squat deeper

What if you want to squat deeper, but you can't? Most of the time, the issue is ankle mobility. Even though your legs are doing most of the work, and your back is helping to support the weight of the bar, the weak link in your squat is the flexibility of your ankles. Your ankles need to bend pretty deeply to allow you to squat to parallel or lower.

I put together a guide to improving your ankle mobility for squats, but for a quick fix, you can put plates under your heels or wear specialized weightlifting shoes, like these. In addition, make sure to do some calf and ankle stretches before beginning your squats for the day. A few more stretches at the end of the day (or on non-lifting days) can help to get you more ankle mobility over the long term.

You can also work on ankle mobility over time with stretching and foam rolling. Also, try different stance widths and different types of squats (front squats, goblet squats, high bar, low bar) to see if some are more comfortable for you than others.

How to figure out which squat depth is right for you

Okay, so what if you don’t compete in any squat-centric sport, and you can see upsides to each of the depths we discussed above? Here’s squatting’s dirty secret: It doesn’t matter. The squat police won't come to arrest you if your squats are too high (though some of your gym buddies may heckle you about it, because why aren’t you going deeper?).

You can move more weight if you only do a partial squat, and every gym has people who will tell you about their huge squat PRs but then it turns out they weren’t getting anywhere near parallel. If you are cheating your squats so you can brag about your numbers, swallow your ego and squat to parallel already.

Nor will the squat police come for you if you squat extremely low—but once a week or so, a stranger will tell you you’re going to "ruin your knees" squatting like that. You may ignore them. Low squats aren’t inherently bad for your knees, so if you feel fine, you can keep on keepin’ on. (I discuss this myth at length in my guide to squats.)

That said, if you don’t like squatting low, but you do it because somebody told you you “should,” feel free to ditch that advice and squat to the level you prefer. Squatting ass-to-grass does not make you a better person.

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A typical strength- or muscle-building workout happens in sets. You lift the weight a certain number of times (“reps”), then you put it down for a quick rest before going again. But how long should that rest be? The answer will depend on a few factors, including the purpose of the workout. And a lot of us aren't resting enough.

Why rest times matter

Let's talk about the point of rest times. If you can keep moving for an entire workout without ever stopping to rest, you're probably not doing very effective strength training. Cardio can be continuous; most forms of strength training require that you work so hard you must rest.

So we do our strength exercises in "sets" of some number of "reps." You do 10 reps of shoulder press, and then put the weight down for a minute or so. By resting appropriately, you give your muscles time to recover so they can do another set. The longer the rest, the heavier the weight you can usually handle in the next set.

But there are pros and cons to long and short rest times. The longer you rest between sets, the more recovered you'll feel. But the shorter your rests, the more work you'll be able to do in a given gym session. Choosing the most appropriate rest time for each exercise will get you the best gains in the gym. But the optimal rest time will depend on what kind of exercise you're doing and what your goals are. So let's go over some pros and cons of long and short rest times.

When to use long rest times

Longer rests (say, three minutes or more) are best for strength workouts where the goal is to improve both your strength and your skill at lifting heavy weights. After all, you need practice at lifting heavy if you want to be able to lift heavy. After you put a heavy barbell down, you'll need several minutes for your body to be ready to do another big lift. Long rest times are best for:

• Compound exercises (those that use many muscles) like squats, deadlifts, snatches, and power cleans.

• Heavier weights. If you're working with barbells or doing fewer than 8 reps, you probably want a nice long rest.

• Ambitious strength goals. If you have a goal in mind—someday bench 225, for example—the kind of training that will get you there will require heavy weights and long rests.

In the three to five minutes you might rest between sets of (say) barbell squats, the ATP in your muscles regenerates. You get some blood flow to bring oxygen and nutrients into your muscle cells, and flush away metabolic byproducts. Resting for several minutes gives you the best chance of coming back to the next set at full strength.

The longer you rest—within reason—the more fully recovered you’ll be for the next set. If you only allow yourself one minute, you’ll still be fatigued when you pick up the weight again. But if you wait longer, you’ll be able to handle more weight.

The downsides of long rest times

The main disadvantage of long rest times is time management. Your workouts will be longer if you rest five minutes between exercises instead of one or two. You may also find yourself getting distracted between sets. You scroll social media for a bit, and somehow it's been eight minutes since you last touched a weight. Setting a timer can help with this.

Some people get antsy during long rests, and will pass the time by doing pushups or jumping jacks. That kind of defeats the purpose of long rests. Save the supersets for your accessory work afterwards, not the main lift where you're trying to go heavy.

How long is a "long" rest time?

For an exercise where you're using large muscle groups (like a squat or deadlift), five minutes is typical once you're up to your heaviest working weights for the day. Warmup sets don't need as much time.

For exercises where you're working on strength but it's a lighter lift or uses smaller muscles (like overhead press), two to three minutes is usually plenty.

When to use short rest times

When it comes to muscle growth, also called hypertrophy, shorter rests can make more sense. To be clear, strength and muscle growth are related, but not the same thing. If you aren't interested in lifting the heaviest weight possible, just in making your muscles bigger or your body more "toned," you would want to pay attention to the best rest times for hypertrophy. These will be shorter than for pure strength. Use short rests for:

• Isolation exercises (those that only target one muscle group at a time).

• Lighter weights. "Accessory" exercises with small weights don't need as much rest time.

• Training for muscle size when strength is less important. If you don't care how much weight you're lifting, and you just want to move a weight and be done with your workout, short rests can help keep the workout moving while still giving your muscles something to do.

Traditionally, trainers say that 90 seconds or less is a good rule of thumb. (The National Academy of Sports Medicine recommends 0 to 60 seconds; the personal training textbooks from the National Strength and Conditioning Association and the American Council on Exercise both recommend 30 to 90 seconds.)

But research has shown that short rest periods may not actually be better for muscle growth than longer ones. A 2016 study found that three-minute rest periods actually yielded more muscle growth than one-minute rests. The authors think this is because the men in their three-minute group (yep, the study was only done on men) were able to use heavier weights than the men in the one-minute group. Since the number of sets was the same in both groups, this means the three-minute group lifted more weight.

A more recent meta-analysis also comes down on the side of longer rests. According to the studies they included in the analysis, the authors found that 30 to 60 seconds is likely too short. Resting one to two minutes between sets is best for muscle growth, they say. But according to this, more than two minutes doesn't really help, and may slow down your workout enough that you get fewer sets in.

The downsides of short rest times

The shorter your rests, the lighter weights you'll work with. This is fine if you're trying to make do with light dumbbells, but it means you're not getting practice with heavier weights. Most of us want to be jacked and strong, so short rest times mean you're biasing yourself to the muscle size side of the equation.

Very short rest times (less than a minute) may also interfere with your ability to make the biggest gains, as the studies above noted. You may be able to make up for this by doing more sets of the exercise. If you enjoy the go-go-go feeling of short rests, that may be totally fine with you. Add an extra set or two and you know you're using your time well. For the rest of us, though, slowing down and taking a full minute between sets will be better than rushing it.

How long is a "short" rest time?

One to two minutes is likely the sweet spot, according to recent studies. That's on the higher end of the recommended 30 to 90 seconds. It's fine to do some of your rests shorter and some longer, but if you'd like me to tell you what to punch in on your timer, go with 90 seconds.

How to get the benefits of both long and short rest times

Ultimately, you may be best off using a mix of long and short rest times, which is how a lot of strength training programs are designed. Use longer rest times for a few big compound lifts at the beginning of the workout (like squats or bench press) and shorter rest times for circuits, accessories, or isolation exercises afterward (like curls or glute bridges).

Supersets are a great way to split the difference. If you work different muscle groups in two different exercises, you can do one exercise while the other muscles rest. This isn't your best option if you truly want all your energy and focus to go toward one lift (like if you're working up to a PR on your bench press) but it's a great way to do hypertrophy work. For example, try this:

• Do a set of pull-ups

• Rest 30 seconds

• Do a set of pushups

• Rest 30 seconds

  In this example, if it takes you 30 seconds to do the set of pushups, you've rested 90 total seconds in between your first set of pullups and your second set of pullups.

How long to rest between sets of specific exercises

Okay, but what if you want to get stronger and grow muscle? What if you want to stop overthinking the specifics and do whatever rest period makes you look like a normal person at the gym who knows what they’re doing? Here’s a cheat sheet:

• For pushups and pull-ups: If you do a small to medium number of reps (less than 12), treat them as a strength exercise and wait three to five minutes between sets. If you’re one of those people banging out 20 or 50 at a time, you probably want to take rests of about a minute so that fatigue can make your next set a bit shorter and you can finish your workout in this lifetime.

• For barbell squats and deadlifts: These are compound lifts that use many muscles in your body. They’re pretty much always done (relatively) heavy, and it’s useful to build strength in these moves. Treat them as a strength exercise and wait three to five minutes.

• For bench press, overhead press, chest press, and shoulder press: These involve smaller muscles and less weight than squats and deadlifts, but they still qualify as compound, strength-focused exercises. Two to three minutes will be enough, most of the time, but take up to five on heavy sets if you need to.

• For rows and lat pulldowns: Same as the presses, for the same reasons. Two to three minutes may be enough, but up to five would still be reasonable.

• For isolation exercises: if you’re trying to feel the burn or the pump, short rests will really help you here. Take 30 seconds between sets.

These are just guidelines, so feel free to experiment. If you want to work on your cardiovascular conditioning, take a little less rest between sets. If you’ve already done a big set of bench presses today, do the rest of your arm and chest accessories with shorter rest periods.

All your questions about rest times, answered

Let's do a lightning round, since I know rest times are a huge subject of discussion among people who are getting the hang of the gym routine. But first, a plea for you to not overthink this: if you simply rest until you feel ready to go again, you'll probably do ok.

Is three minutes' rest between sets too much?

No. If you're trying to move a heavy weight, you probably want to rest a minimum of three minutes. If you're training for muscle size (and don't care as much about strength), you could shorten your rests a bit. Still, it's not bad to rest too long, just slightly inefficient.

Can you rest an hour between sets?

At that point I wouldn't call it a rest time, just a different workout. When you come back to the gym after that hour, you'll need to warm up all over again. I would say if it's been more than 10 or 15 minutes between sets, or if you feel like you're physically cooling down, it's worth doing some kind of exercise just to keep your body ready. This could be pushups while you're waiting for a bench to free up, for example.

How long should I rest if I'm new to the gym?

As a noob, you're probably not lifting very heavy (yet). That means you don't have a lot to rest from. Say you're doing squats: your body is still learning how to squat at all. You aren't taking 300 pounds for a ride and needing to rest several minutes to recover.

For that reason, newer people may not need to rest as much. Two minutes between squat sets? Sure, that's fine if you feel ready. The pitfall here is that if you get used to taking short rests, you could end up working with weights that are too light for you. After your first few weeks at the gym, make sure to do some of your heavier lifts with longer rest times (at least three minutes) and see if you feel fresher.

What happens if I don't rest between sets?

If you can do multiple sets of an exercise without resting in between, you're not using an appropriate weight. There's supposed to be a difference between three sets of 10, and one set of 30. If your workout says to do 3x10, you're supposed to feel tired enough after that 10th rep that you need to rest at least a minute or two before going again.

And yes, it can be awkward to be standing around in the squat rack, doing nothing or even scrolling on your phone while others are waiting. But remember: Everybody rests between sets! Or at least, they should.

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In the world of exercise, variety abounds. You can lift light weights, or heavy weights, or no weights at all. If you don’t lift at all right now, it doesn’t matter much where you start. But that doesn’t mean that all of these options are equivalent. Light weights can build muscle, but they do not have the same benefit as heavier weights.

It takes different workouts to get the most benefit out of light weights versus heavy weights. And heavy weights can do some things that light weights can't. I'm going to unpack all of that below, but right now the most important thing I want you to understand is that it's not correct when people say light weights are "as good as" heavy weights or that it "doesn't matter" which you use.

Friends, it does matter. You might decide that lighter weights are best for you, or you might want the benefits that heavy weights provide. But you deserve to know the difference. Because there is definitely a difference. Even the studies that show benefits of lighter weights for muscle gain still find that heavy weights have advantages.

For example, this meta-analysis gathering the results of 178 different studies found that "Higher-load (>80% of single repetition maximum) prescriptions maximised strength gains, and all prescriptions comparably promoted muscle hypertrophy [growth]." In short: light weights can help you gain muscle (with caveats, which we’ll discuss) but they aren’t a good way to build your strength, in the sense of your real-world ability to lift heavy things.

When you should exercise with light weights

You can do a lot with light weights, and I’m not knocking them. They’re especially great for beginners, since they’re easy to handle and not too intimidating. If you’ve never lifted a weight before, it makes sense to grab the 5-pound or 10-pound dumbbells rather than heading straight for the squat rack. I even have a list of exercises that work best with light weights, like wrist curls and weighted deadbugs.

If you’d like to continue with light weights past the beginner stage, that can work too—depending on your goals. It is true that you don’t need to lift heavy weights to build muscle. Light weights, which I’ll define here as anything you need to lift for 12+ reps before you start to feel any burn or fatigue, can signal your body to build more muscle tissue as long as you keep lifting until you literally cannot lift them any more. That’s called lifting “to failure.”

The problem is, lifting light weights to the point of failure is boring as hell. It’s also easy to stop short of failure, because you’re tired and bored and you want to quit. If you’re capable of lifting 20 reps with a certain weight, but you stop around 12, you’re going to miss out on most of those muscle-building benefits.

We also know that most people underestimate themselves, doing fewer reps or choosing a too-light weight for their intended exercise. If you aren’t constantly asking yourself “can I do more?”, you might be missing out on the muscle growth (or “toning”) that you’re hoping to get.

When you should exercise with heavy weights

A muscle’s size and its strength are two different but overlapping concepts. A bigger muscle does tend to be a stronger one, and vice versa. But if you want to be able to lift something heavy in real life—like a 50 pound bag of cement at Home Depot—a person who trains with 50-pound weights is going to have an easier time of it than a person who never has never picked up a dumbbell bigger than 10 pounds.

Remember how light weights need to be lifted to failure to stimulate muscle growth? That’s because our bodies can choose to only “recruit” a few muscle fibers at a time to do a job. If you pick up a 2-pound dumbbell, your nervous system says “ehh, we only need a few motor units to do this job” and doesn’t bother activating the rest. But as you reach your 18th, 19th, 20th rep, it has to recruit more and more of those fibers as the ones you used at first begin to tire out. With heavy weights, though, you end up recruiting large numbers of muscle fibers right from the start.

Heavier weights tell your body to grow the muscle and they teach your muscle fibers and your brain how to work together. The first time you try a new exercise, it will seem hard. After a few weeks, or maybe even a few days, you’ll be able to move a lot more weight more smoothly—even if you haven’t grown any extra muscle tissue by that time.

You need to work with heavy weights if you want to learn to move heavy weights. Many people also prefer heavy weights because each set of an exercise is over in just a few reps—maybe eight or 10, or in some cases as little as a single rep. What counts as "heavy" depends on the person—I've written about how to know what counts as a heavy weight for you.

You also don’t need to go all the way to failure when you’re training with heavy weights, which is something that lifters often appreciate. If I have 200 pounds on the barbell for squats, I might technically be able to squeeze out seven reps. But my workout for the day might only call for four or five. I find that a lot more enjoyable than doing 20+ goblet squats with a dumbbell. The dumbbell is lighter, but using a heavy barbell means I get to stop before I’m exhausted.

How to combine the benefits of heavy and light weights

As with many things in life, the “why not both?” approach is best for most people. Strength athletes (including powerlifters, Olympic weightlifters, and Crossfitters, to name a few) will typically center their routines around a few heavy lifts, and then get in some extra work with lighter or medium-ish “accessory” lifts. That’s still a solid approach for the average person who just wants to lift for fun or for health.

It’s also important to remember the “light” weights need to get heavier over time, as you get stronger. Even Jane Fonda, remembered for eight-count exercises with small dumbbells, told viewers in the introduction to her famous vifdeo that they’ll want to switch out for heavier weights as they gain experience. This is, in a nutshell, the concept of progressive overload.

Meanwhile, “heavy” just means any weight that doesn’t take dozens of reps to get results. If you can only do about 10 pushups, then pushups count as a “heavy” exercise for you. Going for something heavy on a compound exercise (one that involves multiple body parts) gives your body a loud signal to increase your strength, while leaving you plenty of time for lighter exercises if those are how you prefer to spend your gym time.

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The Apple Watch is a powerful tool for following and tracking exercise. We’ve already shown you 10 hacks for all Apple Watch users, but I’m here with a follow-up on the fitness features, specifically. With these lesser-known settings, apps, and features, you can get more out of your workouts and your health data.

Give your Apple Watch rings a "rest day"

Credit: Beth Skwarecki

The Apple Watch’s Fitness app famously includes three rings (Move, Exercise, Stand) that you can close with activity throughout the day. Not only should you change your Move and Exercise goals to numbers that work for you (raising or lowering them as appropriate), you can also schedule in different goals for each day. 

Originally, your Move, Exercise, and Stand goals were the same every day, but these days you can change your ring-closing goals, including adding rest days. Go to the Fitness app and tap the Activity Rings card, and then tap the “+/-” icon next to each goal. You can create a weekly schedule so that you have lower targets on certain days. You can also change a goal temporarily just for today—for example, reducing your Stand hour goal on a day you’re taking a road trip. 

Wear your Apple Watch on your arm (or ankle)

The Apple Watch is meant to be worn on the wrist, but that doesn’t mean you have to wear it there. If your workout has you snatching kettlebells or bench pressing in wrist wraps, consider wearing the Watch on your upper arm. Or if you use a standing desk, your steps may not register unless you put the Watch on your ankle. Both of these locations will likely require a bigger wristband than what came with the Watch. Fortunately, you can buy an extra-long band, like this one. 

Change the Apple Watch's app view for easier tapping during a workout

Credit: Beth Skwarecki

This is a tiny hack, but one that makes it so much easier to operate your watch mid-workout: Press the crown, and you’ll see all your installed apps. By default, they appear as little icons clustered together. You can rearrange them if you like, but no matter the arrangement, they’re tough to accurately tap while you’re running down the street. Make life easier on yourself by scrolling to the bottom of this screen, and tap List View. This puts your apps in an alphabetical list, with the name next to each icon. It’s now far easier to tap anything you might need during your workout.

Use Bevel to gather your Apple watch data into a convenient dashboard

Credit: Beth Skwarecki

The Apple Watch collects a lot of data, but Apple doesn’t give you a convenient way to view it all in one place. The Fitness app has workout data, and the Health app stores everything else—but the Health app isn’t as user-friendly as you might wish. Third-party apps have stepped in to fill the gap. Bevel, for example, provides recovery scores and collects data in much the same way you’d see from a Whoop or Oura ring. There are other apps that do the same thing, like Athlytic, but I’m recommending Bevel because it has a free tier (and most of its functionality is on that tier). If you like the experience, consider shopping around to see if you prefer other apps.

Create custom intervals on your Apple Watch

The Workout app on Apple Watch has evolved quite a bit from its original format as a simple tracker with a start and stop button. The current version of the Fitness app has a little timer icon in the corner of each workout type, under the Workouts tab. Tap that, and you can view and edit custom workouts. Program yourself an interval workout, or a workout of a specific length. You can do this most easily from your phone—Apple has instructions here. 

Use your Apple Watch to race yourself

If you run or bike the same route often, try the Race Route feature. Routes are automatically generated after you do the same run twice. On the Watch itself, go to the Workout app and choose a Run or Cycle workout, then tap the timer icon to bring up options including race routes. You can choose to race your personal best time on that route, or just your last workout on that route. During the activity, you’ll see whether you’re keeping pace with that previous workout.

Do a workout even without the Apple Watch

It may look empty, but it got tracked. Credit: Beth Skwarecki

One of the best upgrades to iOS 26 is that the Fitness app can now track workouts even without the Apple Watch. If you left your watch at home but still want to get a run in, you can track it directly from your phone. Just go to the Fitness app, then Workout, and then tap whichever type of workout you’d like to do. If you choose an outdoor workout like a run, your phone will track your distance and pace with the phone’s GPS. If you choose an indoor workout, the app can still log the workout with a timer, but it won’t be able to collect any data. You’ll get a readout with the amount of time you worked out, and an estimate of your calorie burn, and you can rate your effort so the workout counts toward your training load. If you have a device that can measure your heart rate—like a chest strap or headphones like the Powerbeats Pro 2—you can pair that device directly to your iPhone, without involving the watch, and track your workout through the Fitness app with heart rate data intact.

Connect your Apple Watch to a treadmill

The Apple Watch is pretty good at judging distance and speed outdoors when you run, and your iPhone can do a good job of that, too. But once you’re indoors on a treadmill, only the treadmill knows how far you’re running. The Apple Watch’s distance estimations aren’t always very good. That is, unless you’re using a treadmill that can beam data directly to your watch. The treadmills in a lot of commercial gyms have this feature through a system called GymKit. In your Settings on the watch, go to Workout and turn on Detect Gym Equipment. When you use a compatible gym machine, there will be a spot on the console to tap your watch. You’ll hear a beep, and then the data on your watch will be synced to the data on the machine. 

Install WorkOutDoors on your Apple Watch for more run data and mapping

Credit: Beth Skwarecki

We’ve seen that the stock Workout app has plenty of great features for running and other workouts, but many runners and hikers prefer a different option. The Apple Watch app WorkOutDoors gives Garmin-level mapping and data analytics during your run. It takes a bit of time to learn your way around all the features, but this is an incredibly powerful tool for just a small investment ($8.99 as a one-time charge).

Top up the Apple Watch's battery before sleep

If you use the Apple Watch to track your sleep, you don’t have the option of charging it while you sleep. But don’t worry if it’s close to bedtime and you’re low on battery—Apple Watches, especially the most recent models, are designed to charge quickly for exactly this reason. The Apple Watch Series 11 only needs five minutes of charge time for eight hours of sleep tracking. 

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It's amazing how many problems can be solved with a little sleep hygiene. If you often feel low on energy, one of the first things you should ask yourself is how much sleep you're getting. Good sleep also helps our overall health, our recovery from exercise, our ability to focus, and more. And while there are plenty of gadgets and biohacks that claim to help, the fundamentals of sleep hygiene are basic and simple.

How to know if you need more sleep

Most adults need seven to nine hours of sleep, on average, each night. This varies: you might be a seven-hour person or a nine-hour person. (Young people usually need even more; older adults may be okay with less.) So if you’re feeling tired all the time, an easy gut check is to note how much time you spend in bed, on average. If it's fewer than seven hours, it's probably not enough. And even if it's within that seven- to nine-hour window, try getting an extra hour or two of sleep for a few days in a row. If you feel a lot better, you have your answer.

Wearables like smartwatches and rings can help collect data, but remember that the main thing they can tell you is how much sleep you're getting. (Sleep "quality" scores and even sleep stages are not necessarily reliable.) To call out a few of my favorites: the Oura ring is pricey ($349-$499) but comfortable to wear and presents data nicely. The Amazfit Helio Strap is a bargain at $99 and can track workouts, too. Garmin's Index Sleep Band ($169) is built for comfort while you sleep, but gives the same data as Garmin watches, so you may just want to find a watch you like and stick with that.

If you have trouble waking up on time but easily fall asleep when you’re sitting quietly (like watching a movie), that's another sign you're probably not getting enough sleep. If you sleep in when you get the chance, your wake-up time is another hint. If you sleep in two hours or more past your normal time, that's your body applying a short-term fix (getting enough sleep now) to a long-term problem (chronically getting too little sleep).

If you know you should sleep more, but you can’t seem to figure out how, below are the basics of sleep hygiene you need to master.

Stick to a sleep schedule

Set a wake-up time that you can stick to every day. Consistency is important here: don’t set the alarm for 6 a.m. on weekdays and sleep until noon on weekends. If you can’t be perfectly consistent—for example, if you work different shifts—adjust as needed, but try to do your best.

Next comes setting a bedtime. Figure out what time you need to hit the hay to get enough sleep before your alarm goes off. Then work backward from that to figure out when to start changing into jammies and whatever else your nighttime routine involves. (More on that routine below.)

Crucial to both steps is prioritizing sleep so you can actually get yourself on schedule. If you’ve been having trouble getting enough sleep lately, give yourself a week or two to make your bedtime and wake-up time (and nine or so hours in between) the highest priority appointments in your calendar. Don’t go out too late, and don’t stay up revenge procrastinating. There will be time for occasional indulgences once your everyday schedule is more consistent.

Include these four things in your bedtime routine

Okay, so what goes into that routine? Feel free to personalize the specifics, but sleep experts recommend that you include the following as basic building blocks:

• At least 30 minutes dedicated to winding down. Don’t expect to switch off the lights and instantly be able to zonk out.

• No screens right before bedtime. No, not even with blue-blocking glasses. Those glasses don’t actually block very much blue light anyway. Videos and social media keep your brain awake and unrelaxed, so they don’t really have a place in your wind-down time anyway.

• Dim the lights. A cool, dark bedroom makes it easier to fall asleep and stay asleep.

• Do something relaxing. Read a chill book. Take a luxurious bath. Do some breathing exercises. Whatever works for you.

Sticking to this routine not only helps you get into a relaxed mood for sleeping, it also helps you stick to that sleep schedule you set in the first step. After all, you can't be halfway through a movie at 10 p.m. if you refrained from starting it at 9 p.m.

Set your body clock during the day

Sleep and darkness aren't the only things that set your body's circadian rhythms. Daytime activities help to keep your internal clock on track, and these can help your overall health as well.

• Get plenty of sunlight in the morning. (In the winter, a light box may help.)

• Exercise during the day. You can combine this with sunlight by going for a morning or lunchtime walk. But any type of exercise will help you to sleep better.

• Eat meals earlier in the day. We sleep best when we eat during the daytime; if a nice early breakfast fits your schedule, consider making it a regular thing. But at the very least, don’t eat right before bed.

Avoid caffeine and alcohol in the evenings

Caffeine keeps you up, and its effects linger longer than you may realize. Caffeine has a half-life of five hours, with some of us processing it a little faster or a little slower. To put this another way, If the average person has a 250-milligram cup of coffee at noon (such as a Starbucks Tall sized brewed coffee), they'll still have about 125 milligrams in their system at 5 p.m. and 63 milligrams at 10 p.m.

The speed with which we break down caffeine varies from person to person, but in general: It’s affecting you more than you realize. If you think of yourself as a person who “can have an energy drink and then fall right to sleep” you are probably (a) in denial—hey, you’re the one who clicked on an article about getting better sleep—and/or (b) you have built up a massive caffeine tolerance because you drink so much of the stuff to stay awake, which in turn is because you don’t get enough sleep so you’re tired all the time. Do yourself a favor and break the cycle. An easy way to back off is to give yourself a cutoff time. No caffeine after 5 p.m., let’s say. Once that’s part of your routine, walk it back to 2 p.m. or noon.

Alcohol is another chemical that affects our sleep. A nightcap before bed may make you feel sleepy, but it tends to disrupt the quality of your sleep. If you aren’t convinced, just start keeping a sleep diary—on paper is fine if you don’t have a sleep-tracking gadget—and see if you don’t get more and better sleep on the nights you don’t drink.

Make your bedroom a dark little cave

A welcoming, cozy bed will help you get to sleep faster. Make it dark, with blackout curtains or an eye mask, if needed. Make it quiet, with a white noise machine or earplugs if you can’t completely silence your surroundings. And make it a comfortable temperature. Most people prefer a cool environment—usually around 66 degrees—but again, this varies from person to person.

Comfortable sheets and pillows can help. If you’re always tossing and turning, try to figure out if there’s something that physically bothers you. A new mattress might not be in the budget, but a mattress topper or a different pillow is an easy fix.

Experiment

While the tips here are the basic things you should at least try, you may not need every single aspect to be textbook. I freeze if my room is set to 66 degrees, for example, so I keep the thermostat a tick warmer and I make sure I always have a warm duvet, even in summertime.

You may find that you can bend certain rules but not others. I always have a crappy night’s sleep if I’ve been drinking, but late meals don’t bother me much. Once you’re getting a solid night’s sleep on the regular, you can start playing with the routine.

And if you’re doing everything you can for good sleep hygiene and you still feel tired all the time, consider seeking medical help in case you have sleep apnea or another condition that could be affecting your sleep or energy levels.

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Maybe this is just me being Extremely Online, but whenever I see a video of someone squatting in running shoes, a comment section goes off in my head. “Ditch the shoes!” “You’ll hurt yourself!” “You don’t want cushions under your feet when there’s a heavy bar on your back!”

There’s some truth behind those knee-jerk reactions; when squatting (or deadlifting), I do not personally wear running shoes nor would I recommend them. But the importance of your choice of shoes is hugely overblown. You aren’t going to injure yourself or kill your gains by squatting in sneakers.

Why people say you shouldn’t squat in sneakers

Why is this questionable advice so pervasive? I blame internet form-check culture. People who have just learned to squat themselves aren’t in a position to diagnose mobility issues, or on the flip side to reassure new lifters that they’re basically doing fine and just need more practice. But they can see that you are wearing New Balances, so that’s what they pick on first.

The idea is that running shoes and other soft sneakers put a squishy layer of foam under your feet. When you’re running, that’s great; it absorbs impact and helps to return some energy to your foot as you push off. But when you’re squatting or deadlifting, you’ll benefit more from a solid footing.

I can agree with the sneaker-haters that your best options for squatting are either firm shoes (with no squish at all) or going without shoes. I’d rank your options like this:

1. Weightlifting shoes, like Nike Romaleos or Reebok Legacy Lifters, which have an elevated heel and a very firm sole. These are best if you need or prefer an elevated heel to keep good body positioning while you squat. They’re pricey though, and if you have good ankle mobility, you may not benefit much from the heel. These are great for squatting but not so much for deadlifts.

2. Shoes with a firm, flat sole, like Converse Chuck Taylors or Vans Old Skools. These are good all-around gym shoes, and you can deadlift in them, too.

3. No shoes at all. Most gyms frown on true barefoot training but it’s usually fine to slip off your shoes and lift in socks.

I have a more detailed guide here to choosing the right shoes to lift in. If you want to buy shoes specifically for lifting, consider those options. But what if you’re new to the gym and all you have is sneakers?

Weightlifting in sneakers isn’t going to kill you

When the sneaker-haters start making scary claims, saying you’ll hurt yourself or that you can’t possibly lift heavy in squishy shoes, they really don’t have a firm sole to stand on.

There aren’t any studies that attribute a higher injury rate to sneaker-wearers than to lifters who wear other footwear. Any claims that you’ll get hurt in sneakers are pretty much guaranteed to be made up. People love to scare each other about “dangerous” exercises and practices in the gym, evidence be damned.

I’ll admit that when I squat in sneakers, I don’t feel as stable. But I have squatted in sneakers, and the squats go fine. Look around your local gym; you’ll see plenty of people in suboptimal footwear.

Once I participated in a competition where people executed a variety of strange and heavy lifts. Toward the end, a few folks were attempting one-legged lifts, and commented that it was hard to do these in sneakers. I looked around and realized that most of the competitors had been wearing sneakers all day. And probably trained in them too. These were folks who had been putting up serious poundages! Until they took on a particularly balance-focused task, their choice of footwear hadn’t stood in their way at all.

Lifting in sneakers is the same kind of “not ideal, but you’ll be fine” situation as squatting without a belt, or running on a sunny day without sunglasses. So, should you squat in sneakers? Eh, they’re not your best option. But if they’re what you have for now, you’ll be fine.

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I’ve always said there’s no good reason to buy an older model Whoop band, since the company will give you the latest model for free when you subscribe. But on Reddit, some people who already own Whoop 5.0 bands are buying up old 4.0 bands to get a bargain on the subscription price. 

There have been a few posts on this, but perhaps the master of this hack is Redditor u/thelifeofcb, who found Whoop 4.0 bands, new in box, at a T. J. Maxx store for $39 each, and bought several. This allowed them to extend their existing subscription—they wear a Whoop 5.0—for several years at essentially a $200/year discount.

How the discount Whoop hack works

When new Whoop bands are sold through retailers, they come packaged with a one-year subscription. The idea is that you’ll create an account on the app, pair the band you bought through the app, and get credit for a 12-month subscription—since that was the main thing you paid for when you bought the band at full price.

Back in the Whoop 4.0 days, there was only one tier of membership. When tiers were introduced, those subscriptions rolled over to a Peak subscription, the one that currently goes for $239/year. That means a 4.0 device—however much you pay for it—can give you a year-long Peak subscription.

Redditors have found that pairing one of these new Whoop 4.0 devices added a year’s subscription to their accounts, whether they were a new customer or not. That means you can buy a few discount bands, pair them all, and enjoy several years’ worth of discounted membership. That $39 band is thus a $200 discount on each year’s membership. Some say that they received an offer to upgrade to a Whoop 5.0 band if they added two years' worth of membership (paired two bands).

That $39 price is an unusually good one, but you can still get a significant discount anywhere new Whoop 4.0 devices are sold. For example, Amazon has 4.0 devices right now for $124, which is still about half the price of a Peak subscription. You can find them cheaper on eBay, but I’d be wary of buying a box that may have been opened. I’ll explain that below. 

Scoring a cheap Whoop won't always work, though

While Redditors say this works—and it does fit with my understanding of how subscriptions are paid for and claimed in the app—there are a few pitfalls to beware of. 

The first is that this applies to new-in-box devices that (1) are sold with a subscription, and (2) have never been paired. The hack would not work with a hand-me-down device that has already been used, nor with a new one that has already been paired and its subscription claimed. For example, you can’t pass the same band to a friend and expect it to give both of you a subscription. 

This means you have to be sure the band you buy has not been opened. If a store accepts returns of opened items, they may not realize that the valuable item here—the digital subscription—has already been claimed. If they put it back on the shelf, and you buy it, you’re out the purchase price and you still don’t have a subscription. 

The other issue is just the e-waste that this causes. You’re buying a device just to throw it in the trash. But I’d argue that’s Whoop’s fault, not yours—those devices are obsolete and headed for the landfill (or responsible electronics recycling program, if you can find one) regardless of what you do. 

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Does your gym bag reek? You’re not alone, but it doesn’t have to be this way. With proper care, you can keep your workout gear stink-free. The key is to do yourself a favor and start taking care of everything before it starts to smell. But even if you’ve already let things get bad, I have some tips for you.

I'll get into specifics below, but first, it can help to understand why the gym stink develops on clothing and other items that contact your skin. You sweat into them, but it's not the sweat itself that is the problem. It's the bacteria that feed on your sweat. So you'll need to either get rid of the sweat before the bacteria can grow, or handle your clothes and gear in a way that the bacteria won't be able to grow. (It's the same deal with shaker bottles, except substitute food residue for sweat.) If you take nothing else away from this article, just remember this: for the love of God, rinse everything immediately, or at least air your shit out.

Rinse your gym clothes as soon as you take them off

A lot of gym clothes these days are made of synthetic fabrics because they provide stretch or sweat-wicking features to keep us comfortable. The downside is that bacteria can cling to synthetic fibers in a way that makes them nearly impossible to wash off. So it’s important that we don’t let those germ colonies grow in the first place.

The bacteria I’m talking about are the ones that digest your sweat and skin oils. I know, gross. But that means it’s not the sweat itself that causes stinking, but rather the bacteria that multiply while your sweaty shirt is sitting in the laundry basket.

Nip this problem in the bud by rinsing the sweat out of synthetics as soon as you take them off. I do this in the shower, squeezing out each garment and hanging it to dry. A set of extra shower curtain hooks will give you a place to hang them. I put up a basic tension rod in the back of my shower for exactly this reason. If you shower at the gym, squeeze those garments out and roll them up in your towel until you get home.

If you can't rinse your gym clothes right after wearing, or if you have a whole workday in between your shower and your access to laundry, air your clothes out. Cotton clothes don’t have these problems, by the way. If you wear cotton socks or t-shirts, they can be chucked into the laundry whenever and however you like.

What to do if your clothes already smell bad

You may never be able to completely remove the stink, but you’ll have the best luck with detergents that contain enzymes or that bill themselves as being good for “sport” or “performance” fabrics. I’ve had good experiences with both Hex (a detergent) and Lysol laundry sanitizer (which you add to the rinse, like a fabric softener). I use one or the other, not both. Either of these can also be used for a soak: soak your gross clothes in a bucket with the Hex or Lysol laundry sanitizer, and then wash as usual.

And for a finishing touch, if you really want to be sure you've gotten the stink out, hang the clothes outdoors (or lay them on a surface, like your deck) on a sunny day. Fresh air helps, and sunlight really does kill some of those stench-producing bacteria.

What to avoid

Look, you can try baking soda or vinegar (not together), but I haven't found those to help. If you want a chemical answer to your problems, just get a bottle of Hex.

Air out shoes, knee sleeves, and other items that can’t be easily washed

What about things that can’t be quickly rinsed and dried, like your shoes and the gym bag itself? Or, worse, your neoprene knee sleeves? These items stink up most easily when they stay damp and warm. If you wanted to make a gym bag smell as much as possible, I would tell you to fill it with sweaty gear, lock it in the trunk of your car, forget about it until the next gym day. So if that’s your habit already, stop it. You need to air those suckers out.

If your bag has a mesh compartment for sweaty gear, make use of it. And if you can tie objects to the outsides of the bag—hanging your shoes by their laces, for example—that will help, too. But ultimately what you really want to do is open up the bag as soon as you get home. I always make sure that if my knee sleeves are deep inside the bag, I bring them up to the top to make sure they can get some air. And my shoes are in a mesh compartment, but if I have an extra minute, I’ll open up that compartment and loosen up the shoes so they get as much air flow as possible.

What to do if it’s already gotten bad

Most of the things in your gym bag can be washed, but check manufacturer’s instructions for the best methods. For example, SBD says to hand wash knee sleeves with soap or a wetsuit detergent, but not to put them in the washing machine or dry them with heat.

Just as with clothes, another good option is to hang or lay out your items in the sunshine and fresh air for a few hours. Sunlight will kill some bacteria, and a good airing-out never hurts.

What to avoid

Avoid spraying things down with vinegar (I’ve never found this to be effective), rubbing alcohol (degrades some materials, so check with the manufacturer), or vodka (unnecessarily expensive, just buy rubbing alcohol and then see above about why you might not want to use rubbing alcohol).

Rinse your shaker cup as soon as you finish your shake

Finally, we come to the bane of many a gym bro’s existence, the stinky shaker cup. If you leave residue from your protein shake in there—especially a milk-based one, like a shake made with whey powder—it can go rancid, and the smells can seep into the plastic where they may never really go away.

To prevent this, rinse your shaker cup immediately after you drink the shake. Don’t tell yourself you’ll do it when you get home, because we all know you won’t, and honestly, that's too late anyway. You don’t have to fully wash the cup at this point, just rinse it out in the bathroom sink. Or do what I do, and chug your shake at home, over the sink, and wash the cup while it’s still in your hand.

What to do if it’s already gotten bad

Your Hail Mary hope is to wash it really well. Use soap and hot water. Soak it for a bit if you like. Scrub all the little nooks and crannies (like where the spout meets its cap) to make sure no residue is left. Air it out to dry for a few days; you can even try the sunlight trick above. But if that doesn’t work, buy a new shaker cup, and treat this one right.

There’s an art and a science to picking a good starting word when you play Wordle. And now that the New York Times has announced it will start repeating previously used words, it may be time to rethink your strategy. While previous solutions used to be off-limits for future puzzles, that rule has changed. As of February 1, 2026, they're fair game again.

That rule change matters because every word choice in Wordle has to be split between two jobs—gaining information about what to guess next, and trying to solve the puzzle with your guess. If you don't care whether your starting word might be a solution, then the rule change may not affect you. But some solvers prefer to use words that are fair game for solutions, giving them a chance of a one-guess solution. If you tend to retire a starter after it's been used, you may want to rethink that strategy and be open to some recycling.

That said, there's no need to change your starter. My trusty starter of ARISE turned up as a solution a few months ago—but I still use it, even though it's unlikely to be repeated anytime soon. Emily Long, who writes our daily Wordle hints, has a similar starter: RAISE. (That one was a solution in 2024.)

Vowels are important, but not that important.

Computer analyses have highlighted other words as ideal starters, and longtime Wordle players each have their own opinion. One thing most of us can agree on, though: ADIEU sucks. Sorry.

That's not to say ADIEU is the worst word you could play first, but according to a 2023 New York Times analysis, ADIEU is the worst out of the 30 most popular starters. But in that ranking of the top 30 starters, based on how effective they are at revealing letters in any given puzzle, showed that the the best five are SLATE, CRANE, LEAST, STARE, and RAISE, with ADIEU landing at number 30. (My personal favorite, ARISE, ranks seventh.) A different computer analysis once suggested that CRANE is the best starter; another landed on SALET.

I’m going to teach the controversy here. The argument in favor of ADIEU is that it contains four vowels, and you know the solution will have to contain at least one vowel. Thus, knocking out four of them in your first guess is pretty smart. (O and sometimes-vowel Y are the only ones not included.)

But there’s an argument to be made that vowels don’t narrow down your options enough to be useful. Most words in English remain perfectly legible with all the vowels eliminated. If all you know is a vowel or two, you don't know much about the word. Here's what I mean: If you play ADIEU and A lights up in yellow, yes, you know that there's an A in the solution somewhere. But that tells you very little about what the solution actually is! There are tons of words with a letter A in them somewhere.

A better strategy may be to go with a consonant-heavy word at first, and worry about the vowels later. According to one local Wordle expert, “there are only five [vowels], and it’s almost never going to be a U.”

Do you want your starter to be a possible answer?

One of the computer analyses suggested SALET was the best starter. Not only does it have a good mix of common letters, but the position of the letters will give you the most information compared to, say, SLATE or STALE. Only one problem—what the hell is a salet? (OK, it's a helmet that was used in European warfare in the 1400's, but I had to look that up.) Similarly, TARSE is supposed to be another good one. But it's unlikely the human editor of the Wordle puzzles will ever choose SALET or TARSE as the solution for the day.

So do you want your starter to be a possible answer? If the answer is yes, you'll also want to skip the obscure words. You'll also want to skip any words that have been used in recent memory. For years, Wordle never repeated a solution, but as of February 2026 that's no longer a rule. Previously-used words may turn up, but so far we don't know how old of a word is considered fair game. You can look up lists of past Wordle solutions, but so far—as of Februrary 2, 2026—the following strong starters haven't yet been used as solutions, but totally could be (in my opinion). Take your pick:

• STEAL

• STEAK

• CARET

• ADIEU (!)

If you're hoping for a one-guess solution, maybe you do want to play ADIEU. If you're open to previously-used starters, SLATE and STALE last appeared in 2022, while STAND and CRATE were last seen in 2021.

Your starter should mesh with your solving style

Scientific analysis aside, I don't think there's much point to picking the theoretically best starter word; you need to find your best starter word. The human brain does not narrow down the problem space in the same way as a computer. I like when I find vowels early, because having the vowels helps me sound out the words in my head. If I know there are vowels in the second and fourth places (say, _A_E_) I know it is probably a two-syllable word. I run through the available letters, trying them out in each position in my head. (SABER? CARET? LAYER?) For me, a vowel-heavy starter is helpful. For you, it might not be.

When choosing a starter, consider the way you think through the possibilities when you're halfway through the puzzle. What starters will set you up for success with your preferred solving style? If your brain works best when you know the initial letters of the word, maybe choose a starter like TRASH, which gets a lot of common beginning consonants into the mix right away.

My own approach splits the difference: I think about my starters as a pair. When I follow ARISE with TOUCH, I get intel on all five vowels and five of the most common consonants. If you play ADIEU, I think you need to be prepared to follow it up with THORN. 

Don’t forget about Y, the sometimes vowel

Should you include Y in your starter? Most of us don't, but there's a good argument to be made for getting it in the mix fairly early in the game.

Y flies under the radar since it’s an end-of-the-alphabet letter. The tendency is to think it must be as rare as X and Z. But Y is fairly common (worth 4 points in Scrabble to X's 8 and Z's 10), showing up in words like FUNNY and JAZZY (JAZZY being perhaps the hardest word that has ever appeared as a Wordle answer). Words that end in Y also often have a double letter—like the N and Z in those examples—so make sure to consider that as you’re narrowing down the possibilities.

You may recall from grade school that the vowels are “A, E, I, O, U and sometimes Y.” (You may even have learned “...and sometimes Y and W.”) That’s because Y really can stand on its own as a vowel! The ending Y in FUNNY is an example: U is the vowel for the first syllable, and Y is the vowel for the second. There are also words that contain a Y as their only vowel, like GLYPH, NYMPH, and TRYST.

So if you’re working through a Wordle and you don’t seem to have enough vowels to make a word, stick a Y in a guess somewhere—preferably at the end. LANKY or HORNY might be good picks for when you’re stumped.

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Your first day in the gym can be pretty intimidating. I remember spending a whole semester in one half of my university’s gym because the other room was, I don’t know, scary. And if you haven’t been to the gym in a while—or ever—you probably have questions. So let’s talk through the very, very basics.

What is a gym even like inside?

Hey, great question! There are different kinds of gyms, so there isn’t a single, universal answer. I’ll assume you’re going to what’s sometimes called a “commercial” gym, one that caters to a wide variety of people and has a selection of cardio machines, weight-training machines, and dumbbells. It may or may not have barbells. Planet Fitness, Crunch, LA Fitness, Gold’s Gym, and 24 Hour Fitness are all in this general category. If your gym is in a community center or a YMCA, it may have a few more or less features, but will probably be similar to what I describe.

Before you head in, check the gym’s website. Most will offer a free first day or week, which will let you scope the place out and do a workout or two before you commit to a membership. Some gyms may make it difficult to cancel after you sign up, so don't rush into it. Take advantage of those trial periods.

While you're doing your research, check out the website for virtual tours and photos of facilities. Get an idea of what kind of stuff they have. Check Google Maps for photos; you may even be able to find a Street View-style tour of the interior. And finally, log on to Instagram and browse through photos tagged at that gym's location. You’ll get a sense of what equipment is there, how people train, and what kind of vibe to expect.

What do I bring?

You can come to a gym with nothing and still get in a good workout. The only absolute requirement, in some gyms, is that you bring a pair of shoes that aren’t filthy. (Some gyms disallow street shoes, and expect you to change into a clean pair; others don’t care, or only enforce the policy in winter.)

On the other end of the spectrum, people will often bring a complete change of clothes and a bunch of toiletries and supplies to take a shower and change afterward. You don’t have to do this. It’s OK to walk out the front door still sweaty, and shower at home. Some small gyms don’t even have showers.

What’s the middle ground? I would bring these for my first time at a new gym:

• A water bottle

• A small towel (for sweat), unless I know for sure that the gym provides towels

• Headphones

• A clean(ish) pair of shoes

• A bag to carry everything in

• A combination lock if you plan to lock your things up and aren’t sure whether the gym’s lockers have built-in locks

What do I do with my stuff while I’m there?

If you have a bunch of stuff, like a coat and a bag, you can put it in a locker. It’s also totally fine to keep a few things with you as you walk around. Most people will probably have their towel, water bottle, and phone with them.

You can usually bring a small bag around the gym with you, and just set it down next to whatever machine or bench you’re using, as long as it’s not directly in anybody’s way. (Check the gym rules, though.) Since that can be a hassle, another popular approach is to keep your water bottle in a sleeve that has pockets for your phone and small items.

What do I wear?

Anything that feels comfortable, isn’t indecent, and that you don’t mind sweating in. For your upper body, try a T-shirt or tank top. For your legs, wear shorts, sweatpants, or leggings. Again, check the gym rules to see if they have any specific requirements. Some gyms don’t want you to take your shirt off, others don’t care.

For shoes, any kind of sneakers or comfortable athletic shoes should be fine. Chucks, running shoes, that sort of thing. If you get really into this exercise business, you can get picky about shoes later. For your first day, it doesn’t really matter.

So do you just, like, walk in?

There will be some kind of check-in desk. If it’s your first time, you’ll probably need to talk to somebody about a membership trial or buy a day pass. This can be a separate visit from your first actual workout. Make sure to ask what the normal check-in procedure is. In many cases you’ll scan your phone or show a key tag or card as you enter, and then you’re free to do whatever you want.

How do I know what they have and where it is?

Two options here: you can walk around the room and scope everything out; or you can ask if someone can give you a brief tour or new-member orientation. (They may offer before you ask). Be aware that they may try to upsell you on personal training or other extras in the process; it's OK to decline.

If you do get a guided tour, use this opportunity to ask any remaining questions you have. Don’t be embarrassed, the whole idea is that they know you’re new and they’re trying to help. And if you don't get a tour, it's still OK to ask basic questions at the front desk like "which way to the locker room?" or "do you have squat racks?"

What if this whole idea makes me nervous?

Look, the first day is about expanding your comfort zone. If you can walk into the gym and not run right back out, you’ve already accomplished something, and Day Two will be so much easier. A few things that tend to help:

• Go at one of the less busy times if that will help your nerves. Mid-morning, mid-afternoon, and late evenings tend to be slow times. Check Google Maps to see if it can show you peak hours at your particular location.

• Bring a friend, or meet a friend there if you can. Even if both of you are new and clueless, you can be new and clueless together.

• Read up on what to expect. You’re already doing that, so you’re on the right track! If there’s a certain exercise or machine you want to try, look it up on YouTube.

• If your gym offers classes, that can be a good way to start. The class will get you in the gym with a clear plan of where to go and what to do. You can save independent workouts for after the class or for another day.

If you’ll be on your own, try this:

1. Walk around the whole gym. Scope everything out. Nobody will stop you or judge you. You don’t even have to pretend that you know where you’re going; if anybody asks “can I help you?” you can just reply “Oh, I’m just new here and seeing where everything is.”

2. Sit on an exercise bike (or the machine of your choice). Ideally, pick one that faces the main gym area so you can gather more information about what equipment is out there and what people do with it. Use that machine while you decide on your next steps.

3. Maybe this is enough. A typical cardio workout is 20 to 30 minutes, so you can just use the bike for a half hour and then go home.

4. Or maybe you find your confidence building as you pedal. After five or 10 minutes (a typical warmup time), hop off the bike and go check out the dumbbells or machines or whatever has piqued your interest.

Take the free personal training session if you want, but beware the upsell

Most gyms sell personal training for an extra fee. And as an enticement to get people to sign up, they may offer a free session or a fitness test with one of their trainers. Like the tour, this is also a good time to get some questions answered.

You can do this if you like, but proceed with caution. Some gyms and trainers are great, but others will use this opportunity to make you do a lot of hard exercise so that you feel out of shape, and then you’ll feel like you need their services to get into shape. I’ve heard too many stories of people having one of these sessions and then feeling terrible about themselves afterward.

So if you decide to go ahead with a session, keep your wits about you. You do not have to be fit your first day in the gym. You also don’t have to do a really demanding workout your first day. If the trainer has you do anything you’re uncomfortable with, you don’t even have to know why you feel the way you do about it. You can just say “you know what, I don’t think I’m ready to do that right now” and ask to move on. This is also a good test of your trainer. If they try to force you to do something you’re not cool with, you probably won’t have a good time working with them.

And, of course, never sign up for anything you aren't sure you want. If they say you'll get a better deal if you join right now, that's a hint that they only get people to sign up when pressured, which means it's probably not a good deal at all. If you do sign up for a package of sessions, read the fine print to make sure that whatever they tell you about cancellations is actually written there in the contract. (Overwhelmed? Better to just say no for now. You can always sign up later.)

Can you give me a routine for my first day?

Sure can! Although what makes something a routine is that you do it routinely. So I’ll give you an option for your first day’s workout, and you can even repeat it a few times, but eventually you’ll want to find yourself a program that lays out longer-term plans.

Try this, which should give you a full-body workout in a reasonable length of time. If one machine or station is busy, just skip to the next while you wait.

I’m recommending two sets of each exercise because that should give you a nice sampling without making you too sore the next day if this is all brand new. I’m recommending 10 reps in each set because 10 is an easy number to remember. Feel free to do more or less if you like.

• 5-10 minutes on an exercise bike (or any cardio machine)

• 2x10 (that means two sets of 10 reps each) dumbbell or machine shoulder press

• 2x10 on the assisted pull-up machine or lat pulldown

• 2x10 walking lunges with dumbbells in your hands

• 2x10 dumbbell bench press or machine chest press

• 2x10 seated cable row or dumbbell row

• 2x10 goblet squats with a dumbbell or kettlebell (if you’re feeling brave, give the leg press a try instead)

• 5-10 minutes stretching anything that feels tight (look for a stretching area with mats on the floor)

If you want an even shorter workout, split it in half. Do the shoulder press, pull-up or pulldown, and the lunges, and then skip right to stretching. Next time, go right to the dumbbell bench after you warm up, and continue the workout from there.

You don’t have to memorize everything ahead of time. Machines almost always have instructions posted on them telling you how to adjust them and how to use them. Also, it is totally fine to look up videos of exercises on your phone, or to keep notes in your phone or on paper about what you did. It is always OK to be that guy with the notebook.

What do I need to know about gym etiquette?

• If there are wipes and spray bottles around, wipe down anything you sweated on. This includes benches and the seats and handles of machines. Don’t forget to throw the wipe away afterward. You can also put your towel down on a bench or machine as a sweat barrier.

• Whatever you use, put it back when you’re done.

• It’s OK to rest a minute, or even a few minutes between sets. (For example, you just did 10 reps of bench press, and now you’re sitting on the bench for a few minutes before you do your next 10 reps.) But don’t take up space any longer than you need to.

If somebody is using a thing you’d like to use, it’s OK to ask them “how many sets do you have left?” and if the answer is a lot, you can ask “Do you mind if I work in?” which means that you’ll take turns using the equipment. If somebody asks these questions of you, be honest about how many sets you have left (it’s OK to make them wait) and offer to let them work in if you feel comfortable doing so.

If somebody offers you advice and you don’t know how to react, just say “OK.” If the advice is about following a gym rule, follow the rule. If it’s about how to properly use equipment, like adjusting a safety setting, take their advice. On the other hand, if it’s about the proper way to do an exercise, it’s 100% up to you whether you want to give their way a try or just go back to what you were doing. (I have a guide to responding to unsolicited advice.)

What about the second day?

It’s going to be so much easier the second day. You’ll know what’s available, where to find it, and what the routine is for checking in and finding a place for your stuff.

Come in with a plan. It can be the same as your first day, or something new you’d like to try. If you did a full-body strength workout, the next day can be just plain cardio. And if you still feel nervous, don’t worry, it will get easier every day.

Walking is an easy way to get some exercise in your day, and it delivers mental health benefits as well. I’m one of the many people who added daily walks to my routine during the pandemic, and they improved my life so much I don’t intend to stop. But does walking do enough for your body that you can count it as cardio exercise?

The answer is complicated. Walking counts as cardio in some respects: it can burn calories, it gets your heart rate up, and it counts toward the exercise we should all be getting every week. But on the other hand, it’s not going to increase your cardio fitness in the same way as a run or an intense aerobics class would. If you want to improve your endurance, you’ll have to do more than just walk.

How walking’s calorie burn compares to running

Running burns more calories than walking per unit time, but both are similar when you consider distance.

A rule of thumb is that you burn about 100 calories per mile whether you run it or walk it, but in truth calorie burn varies according to the size of your body (you burn more calories if you are larger) and how fast you run or walk. The calories per mile are slightly lower when you walk. This calculator estimates that a 150-pound person will burn 108 calories by walking a mile at 3 miles per hour, or 104 calories by running it at 6 miles per hour. Some calculators give a lower estimate for walking,

The bigger difference is in calories per hour (rather than calories per mile): for the same 150-pound person, walking burns 324 calories per hour, and running burns 627. The faster you go, the higher the calorie burn. So if you’re walking or running to burn calories, running will burn about double the calories in a given time. But if you prefer walking and you have the time to spare, both will do the job.

Walking can’t replace “vigorous” cardio

Each intensity level of exercise offers its own benefits. Walking is what I’d consider very easy cardio, jogging is more of a medium exercise, and high-intensity cardio would be something like sprinting or racing. All of these are good for you, although depending on your goals, you may not need to do all of them.

If you want to be a fast runner, for example, you’ll need plenty of medium cardio (slow running) and some higher intensity stuff (speedwork); if you want to improve your endurance, as measured by metrics like VO2max, you’ll definitely need to put in some work at these intensities.

On the other hand, if you’re just trying to get some movement in your life and you don’t care about getting better at it, lower intensity exercise like walking may be enough.

According to major health organizations (including the CDC, the WHO, and the AHA), we should all be getting at least 150 minutes per week of “moderate” exercise, or 75 minutes of “vigorous” exercise. You can mix and match, with the idea that each minute of vigorous exercise counts double.

So where does walking fall in that recommendation? Walking is moderate, and I have more here on how that's defined. But if you want a rule of thumb to compare it to heart rate, the American Heart Association defines moderate exercise as that in which your heart rate is between 50-70% of your max, and vigorous exercise as between 70-85% of your max. (That does assume you know your true max.) Walking will generally be in the moderate range, so you’ll have to do twice as much of it—counting in minutes—as if you chose to do more vigorous cardio. That matches up with our calorie calculations.

Walking doesn’t have to mean an easy stroll

The distinction between walking and running is a mechanical one: if you always have at least one foot on the ground, you’re walking. If instead your gait has a little hop as you move from foot to foot, you’re running. (Jogging is simply a slow run.)

It’s often easier to keep up a higher intensity (and a higher heart rate) by running than by walking, but that’s not always true. If you’re hiking up a mountain, your heart rate can easily get into the “vigorous” zone. And if you’re an efficient enough runner, you may be able to go for a slow jog while you keep your heart rate down in the “moderate” realm.

As you’re planning your workouts, think about the intensity: Measure your heart rate if you aren’t sure where you fall; you can use a tracker like a Fitbit or an Apple Watch to do this, but you can also just put two fingers on the side of your neck and count the beats of your pulse. If your max is 200 and you count 150 beats per minute, you’re at 75% of your max heart rate.

Maybe walking gets you a higher heart rate than you thought—not impossible if you’re a beginner or if your walks take you over hilly terrain. If you want a tougher cardio workout, you can walk faster, or you can choose a different type of exercise like cycling or dancing that gets your heart rate up higher. But it’s fine to go for an easy walk if that’s all you’re aiming for.