Explore how to safely start 'strengthmaxxing' with body weight—not actual weights.

Watch this how-to video series on how to start strength training.

Strength training doesn't require fancy equipment—cans, water bottles, and shopping bags work well.

Official recommendations state that healthy adults should perform progressive resistance training that increases weight and repetitions over time.

Discover how strength training may help your brain and what happens inside your cells when you work out with this original '1440 Explores' podcast.

Arnold Schwarzenegger fueled a lot of the interest in strength training, beginning in the 1980s.

Explore 1,800+ exercises with an interactive muscle map that lets you click any muscle to see targeted exercises, including video tutorials and written instructions.

How to carry more than your own bodyweight

Those images showing a villager carrying an enormous bundle on their back, or balancing a basket of fish on their head—how's that possible? This article dives into the clever tools and habits of strength training some cultures employ as part of their labors, from the springy bamboos used by Vietnamese farmers to the headbound burdens of Himalayan sherpas.

Exercise can lead to muscle microtears, but the body's repair systems cause those fibers to grow back larger.

Grip strength, how firmly and securely you can hold onto things, predicts death better than blood pressure

The exercise sweet spot is shorter than you'd think—and longer workouts aren't generally better.

Resistance training can help fight osteoporosis, especially in menopausal women.

Modern bodybuilding evolved in the 19th century.

How endurance athletes can build resilience

Long-distance runners and other endurance athletes can improve their performances using tips explored in this article. Findings from two recent studies show that strength training, high-altitude training, and intense interval sessions are all potential methods for ameliorating long-term athletic capabilities.

The Greeks weightlifted using massive stones and admired strength—but they viewed muscles differently

A barbell investment strategy focuses on balancing high-risk and low-risk investments

Barbell investment strategies emphasize bypassing medium-risk investments in favor of combinations of high-risk and low-risk investments. The idea is that the stability on the low-risk side offsets the volatility on the high-risk side, and would look like a barbell with two large weights on either end of the bar.

Using fitness wearables to track muscle wasting in astronauts

All that exercising, and astronauts still are likely to lose a large amount of muscle mass while in microgravity. Astronauts can lose up to 20 percent of their muscle in as little as five days in space. Currently, tracking muscle loss means waiting until astronauts land to remeasure their muscle density post-trip. This article explains a NASA-backed fitness wearable that may be able to track muscle atrophy as it happens.

Microgravity environments reduce muscle mass and bone density

Muscles that assist with balance and resistance to gravity are not subjected to their usual workload on the International Space Station. See the type of exercises that astronauts must complete for roughly two hours daily, and learn why these movements are necessary to preserve astronauts' muscles, bones, and cardiovascular health.

Hysterical strength allows someone to lift a car off their child

When the body responds to an acute crisis—say a family member trapped under a car—people can sometimes perform seemingly superhuman feats. This is more than an urban legend: In 2012, a 22 year-old-woman lifted a vehicle off her father, and seven years earlier another man lifted a vehicle off a trapped cyclist. Yet scientists are still unraveling details about why this can occur.

Developing adaptable brain-body systems lets athletes thrive beyond 30

Success in high-level sports after age 30 relies on physical fitness and building brain resilience through deliberate training, recovery, and stress regulation. This creates a feedback loop where body and mind reinforce each other.

'Blackout challenge' can cause brain damage or death in under 5 minutes

A social media trend that encourages viewers to asphyxiate themselves until they lose consciousness in the hopes of feeling "high" or euphoric has garnered the interest of teens and adolescents, with dangerous results. Variations of this deadly challenge have been adolescent trends every few years.

'Weight cycling'—when someone repeatedly loses and gains weight—can harm an individual's metabolism.

Astronauts exercise on the International Space Station

Astronauts maintain bone, muscle, and cardiovascular health with physical activity. It's crucial that they make time to exercise for approximately two hours per day. This resource offers a behind-the-scenes look at how high-intensity workouts help prevent muscle atrophy, bone density loss, and aerobic decline during monthslong space missions.

Adults need 2 days of muscle-strengthening activity weekly—yet most of us aren't doing that.

Endurance art strains and exhausts the body

Artists like Marina Abramović are known for testing the limits of human endurance. Endurance art can involve carrying heavy objects or posing uncomfortably for long durations. (This resource contains some artistic depictions of violence.)

Explore a series of bedtime exercises to improve sleep

Low-impact, mindful movements can potentially help the body and mind relax before sleeping. Such exercises could be a helpful complement to regular exercise during the day.

There are no established minimum fitness standards for spaceflight

Microgravity is known to cause arterial hardening, bone weakening, and other health issues, but the novelty of space tourism and the minimal exposure time for suborbital trips have limited the number of research studies. Many companies have participants sign extensive waivers to bypass the requirement of specific medical standards.

Falling into a black hole would stretch and shred your body beyond recognition

As you approach a black hole, you initially feel weightless. Eventually, the difference in gravity between your feet and head would create a powerful stretching force that overcomes the molecular bonds in your body and pulls you apart.

How does muscle memory work?

Muscle memory is less about remembering how to ride a bike and more about what's happening in muscle cells. Increasing the cells' size, say by working out, leads to an increase in nuclei, which increases the production of mitochondria. When your fitness regimen falls to the wayside and you decide to re-enter the gym, these gains-based nuclei are already present to quicken muscle cells' adaptation to exercise.

The impact of gravitational force on our bodies surprised early coaster riders and engineers

There is only a certain amount of gravitational force that the body can handle before dealing with consequences like short-term vision loss or unconsciousness. Increased scientific understanding has largely reduced these impacts, with engineers combining periods of intense pressure with periods of relief.

A step-by-step guide to the Martha Graham technique

This BBC explainer walks you through Martha Graham's famous approach to dance, offering you six moves you can work into your exercise regimen—or Graham-inspired routine.

World records are often broken later in the day—and scientists wonder if muscle clocks explain the difference.

Strength training appears to make for a healthier, youthful-looking brain.

'The man who can drive himself further once the effort gets painful is the man who will win.'

- Roger Bannister (1929-2018)

A look at how fish less than two inches long climb up 50-foot waterfalls

Shellears use tiny hooks on their front pectoral fins to grip rock like Velcro and take many pauses to recover energy between bursts of movement. Their pectoral girdle—an arch of bone—supports the muscle system needed for the roughly ten-hour climb.

VO2 max measures the body's ability to use oxygen to produce energy

VO2 max is the maximum rate at which the body can use oxygen to aerobically produce energy—adenosine triphosphate—for use during intense exercise. Aerobic exercise increases VO2 max, counteracting age-related decline by increasing the body's capillary count and remodeling the heart's left ventricle, increasing the amount of blood it pumps.

Stress-induced adrenaline can trigger a 'hysterical strength' response

The stress response is a powerful ancient mechanism designed to maximize human survival—it can even result in superhuman strength. The adrenal glands are located just above the kidneys, and stress-induced adrenaline release causes more blood (and therefore more oxygen) to flow to your muscles, increasing performance.

Muscles fatigue due to the loss of energy like ATP and glycogen

Adenosine triphosphate fuels muscle contraction, and with each contraction (like during exercise), the amount of ATP reduces. ATP helps potassium and sodium move across muscle membranes, generating ions and helping to contract the muscle.

Stein-holding competitions are popular at American Oktoberfests

Participants must hold out a full stein of beer—weighing at least 3 pounds—for as long as possible without spilling any or bending their arm. Seems simple enough ... at first.

Health officials recommend at least 150 minutes of aerobic exercise per week and 2 sessions of resistance training, targeting each major muscle group.

Watch the Space Olympics from the International Space Station

From "synchronized space swimming" to "weightless sharpshooting," crew members in 2021 competed in microgravity versions of events from the summer Games. The "lack-of-floor routine" featured mid-air gymnastics as astronauts floated through space station modules.

The gray area that makes PEDs seem like leveling up to hardcore athletes

Doping in sports is broadly condemned as unsafe and unfair. Significant controversies in major sports, including baseball and cycling, have been prompted by the widespread use of performance-enhancing drugs, which are described as clear-cut dangers and abuses of the rules. But to many competitors, the line between a PED and the next smart technique to adopt is unclear. This podcast episode explores that gray reality.

Physiological muscle memory allows us to quickly regain lost musculature

The term "muscle memory" is most often associated with the neurological kind, which involves the development of strong and efficient neural pathways in the brain and spine. Physiological muscle memory also slows the loss of muscle mass, with both types affected by genetics and diet.

Why yoga teachers are dissecting cadavers

Thousands of fitness professionals are choosing to attend cadaver workshops to improve their understanding of anatomy and their teaching abilities. Though 3D virtual models give students a fresh way to explore the human body, medical students say experiencing the intricacies in person is far more instructive. As fitness professionals increase their understanding of the muscular and skeletal systems, their movement cues and instructions evolve in tandem.

Inside entrepreneur Bryan Johnson's race to live forever

Created by entrepreneur Bryan Johnson in 2022, the Rejuvenation Olympics asks participants to find ways, including exercise and dietary supplements, to slow their biological aging. But some of these tactics are extreme in cost or nature—such as Johnson's regular injections of blood from his teenage son.

BKS Iyengar emphasized yoga's physical aspect

The guru’s 1966 book “Light On Yoga” included detailed instructions for over 200 postures, presenting a version of yoga that emphasized it as a form of exercise with controlled breathing, believing that its physicality was the key to unlocking its spirituality. The book was the first mass-market manual to show the poses, furthering the Western impression that yoga was primarily about exercise.

A caffeine calculator

This simple calculator takes your preferred caffeinated drink and your body weight to determine how much is the right amount, and how much might kill you. In case you've ever had the morbid curiosity about just how much of that tea you'd have to drink to doze off forever. Find out your moderate and lethal doses here, as well as some extra info on caffeine consumption.

History's weirdest weight loss fads, fact-checked

Nothing catches popular attention more than a claim to have found a quick weight-loss technique. History shows us such claims are often unfounded. Dr. Michael Mosley explores extreme weight-loss tips from history, from tapeworms to vinegar diets.

Quicksand—a mixture of sand with clay or silt soaked in water that gives way when enough pressure is applied—is denser than the human body, meaning you naturally float inside it.

A 15th-century university student documented a surprisingly detailed fitness plan.

Moving your body every day is key to longevity

In an era of biohacking, where millionaires subject themselves to draconian routines and tests to de-age themselves, one study suggests a super simple key predictor of mortality: more than any other trait, how much subjects moved determined how long they'd live. Movement mattered even more than age in predicting overall life longevity. Researchers suggest this means we should all simply get outside a bit more. Read more about the study here.