Elixan

Get Stronger Without Rushing Your Progress

Progress doesn’t have to mean making huge jumps. If you’re currently doing 2 sets of 10, try adding a third set with just 5 reps.

Once your body adapts, increase that third set to 8 reps the following week.

Small, sensible increases can help you gradually build strength while giving your muscles and tendons time to adapt.

Have fun!

Before shoulder pressing, spend a few minutes preparing your shoulders properly.

Start by mobilising the upper back and neck with a foam roller and some dynamic movement, then use controlled internal and external rotations to warm up the rotator cuff.

A simple warm-up can help you move more comfortably and feel better prepared before you start exercising.

Getting Back Into Exercise After 50?

Thinking about getting back into exercise but don’t know where to start?

Don’t overcomplicate it.

You don’t need the perfect workout, six days a week in the gym or an extreme fitness plan.

Start with 2 simple strength sessions a week, add some regular walking or an activity you enjoy, and build gradually.

Your first goal isn’t to transform your body in 4 weeks.

It’s to still be exercising in 4 months.

Start manageable. Build consistency. Get stronger from there. 💪

Follow .health for simple strength and fitness advice for 45+.

Get More From Your Machine Chest Press

The machine chest press is a great way to build upper-body strength, but your setup matters.

Try these 3 simple tips:

1️⃣ Check your seat height – If the handles sit too high relative to your shoulders, the position may feel uncomfortable at the front of the shoulder. Adjust the seat so you're pressing from a comfortable position, as shown in the video.

2️⃣ Set your shoulder blades – Gently squeeze them back and down into the pad to create a strong, stable position.

3️⃣ Allow a small natural arch – You don't need to force your lower back completely flat against the pad. Maintain a comfortable, natural arch while keeping yourself stable.

Good setup. Controlled movement. Then gradually build the weight.

Protect Your Back When You Squat.

Squats are one of the best exercises you can do, but small technique mistakes can increase the stress on your lower back.

As the weight gets heavier, focus on driving the movement from your legs while keeping your back strong and stable.

Remember, good technique will always beat lifting more weight.

A Simple Strength Training Plan

Wondering how much strength training you really need?

For most people, 2 full-body sessions per week, lasting around 30–45 minutes, is a fantastic place to start.

It's realistic, easy to stick with and gives you plenty of opportunity to build strength and confidence over time.

Remember, you don't need the perfect plan—you just need one you can stay consistent with.

One of the biggest mistakes people make with back exercises is pulling with their arms first.

Instead, start each rep by gently squeezing your shoulder blades together before bending your elbows. This helps your back muscles do more of the work and can improve both your technique and muscle activation.

Slow down, focus on the movement, and let your back—not your arms—lead the exercise.

Small adjustments can make a big difference.

A Great Beginner Ab Exercise

If you're new to core training, the single-leg jackknife is a great place to start.

It helps strengthen your abdominal muscles, improve coordination and build core stability without needing any equipment.

Take it slow, focus on good technique and remember—consistency beats perfection every time.