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These Are The 7 Essential Strength Exercises For Runners

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When it comes to strength exercises and runners, it’s kind of like tweens at the school dance. Strength training on one side of the dance hall, running on the other side. But reality check: strength training for runners isn’t just essential – it makes the whole event better, too. “The stronger you get, the more resilient your body will become to the demands of running,” says Raeesa Solwa Mehtar, a biokineticist, running coach and 2017 Women’s Health Next Fitness Star top ten finalist. “Strength training will also help you run faster and more efficiently.”

If you’re an avid runner, chances are you’re not a huge fan of the gym and, in particular, anything to do with weights, machines or strength training in general. Sounds familiar? Then you could be missing out. “The cardiovascular benefits of running are well known; however, running is a high-impact sport with repetitive motion,” says Mehtar. “Strength training is important to help you build a stronger, injury-resistant body.

Why Is Strength Training Essential For Running?

Strength training is essential, not only for runners, but women everywhere. That’s because it strengthens muscles and joints, which prevents muscle and bone loss – and supports your independence in later years. For runners, strength training regularly improves performance and reduces injury risk. For female runners specifically, strength training is crucial for power and stability, especially targeting the glutes, hamstrings, quads, core, and pelvic muscles. Strengthening these areas protects knees, hips, and lower back from injury.

READ MORE: How To Exercise During Perimenopause To Maintain A Healthy Body Composition

How Often Should Runners Train Strength?

Aim to slot two to three strength training sessions in your schedule every week, even if it’s just 15-20 minutes at the tail end of a run. Ideally, aim for 30-45 minutes. The moves in this workout are perfect for anytime, and require little to no equipment. No stability ball? Use a soccer or netball ball, or do the moves on the floor.

The Adaptable Running Strength Training Workout

This workout, developed by Mehtar, is designed to strengthen your core and lower body (essential for running!). Strong legs will be resilient enough to withstand the demands of a long, hard run and have the stamina to carry you to the end. A strong core will keep you stable and supported, especially as your legs become fatigued, so you don’t fall victim to bad posture or imbalances.

Stability Ball Glute Bridge

Lie on your back with your feet on a stability ball and knees bent.

Engage your core, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees.

Hold briefly, then lower hips slowly without touching the ground. That’s one rep.

Repeat: 15 reps

READ MORE: Exactly How To Find The Right Exercise For Your Goals

Single-Leg Glute Bridge with Stability Ball

Lie on your back with one foot on the ball and the other leg extended straight.

Engage your core and glutes, then lift your hips into a bridge position, keeping the raised leg aligned with your torso.

Lower hips with control. Switch legs. One rep = one on each leg.

Repeat: 10 reps (per leg)

Stability Ball Plank

Place your forearms on the stability ball and extend your legs behind you, balancing on your toes.

Keep your body in a straight line from head to heels, engage your core, and avoid sinking hips or raising your buttocks. Hold steady.

Hold for 30 to 45 seconds.

Stability Ball Knee Tucks with Push-Up

Start in a plank position with your shins on the ball.

Keeping your core tight, pull your knees toward your chest by rolling the ball forward.

Extend legs back to plank.

Then, perform a push-up by bending elbows and lowering chest toward the ground.

Straighten back up to plank position. That’s one rep.

Do 10 reps.

Tip: No stability ball? Use sliders, like on the left. A towel or piece of paper works fine.

READ MORE: 4 Moves That’ll Help You Build Seriously Strong Legs

Single-Leg Stability Ball Lunges

Place one foot on the ball behind you with the other foot firmly on the ground.

Lower your hips into a lunge by bending the front knee and maintaining balance. Keep your torso upright and knee aligned over your toe.

Push back to start. Switch legs. One rep = one on each leg.

Repeat: 10 reps (per leg)

Renegade Rows

Start in a high plank with a dumbbell in each hand. Keep your body straight and core tight.

Lift one dumbbell toward your waist, keeping elbow close to your body.

Lower it back down and repeat on the other side without twisting or sinking your hips. One rep = one on each side.

Repeat: 10 reps (per side)

Walking Lunges

Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.

Keep your torso upright and front knee behind your toes.

Push through the front heel to step forward with the other leg and repeat. Switch legs. One rep = one on each side.

Repeat: 10 reps (per leg)

Watch Raeesa perform the moves:

[embedded content]

READ MORE: Can Pilates Double As Your Strength Training Workout? More

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    These Are The 7 Essential Strength Exercises For Runners

    When it comes to strength exercises and runners, it’s kind of like tweens at the school dance. Strength training on one side of the dance hall, running on the other side. But reality check: strength training for runners isn’t just essential – it makes the whole event better, too. “The stronger you get, the more resilient your body will become to the demands of running,” says Raeesa Solwa Mehtar, a biokineticist, running coach and 2017 Women’s Health Next Fitness Star top ten finalist. “Strength training will also help you run faster and more efficiently.”

    If you’re an avid runner, chances are you’re not a huge fan of the gym and, in particular, anything to do with weights, machines or strength training in general. Sounds familiar? Then you could be missing out. “The cardiovascular benefits of running are well known; however, running is a high-impact sport with repetitive motion,” says Mehtar. “Strength training is important to help you build a stronger, injury-resistant body.

    Why Is Strength Training Essential For Running?

    Strength training is essential, not only for runners, but women everywhere. That’s because it strengthens muscles and joints, which prevents muscle and bone loss – and supports your independence in later years. For runners, strength training regularly improves performance and reduces injury risk. For female runners specifically, strength training is crucial for power and stability, especially targeting the glutes, hamstrings, quads, core, and pelvic muscles. Strengthening these areas protects knees, hips, and lower back from injury.

    READ MORE: How To Exercise During Perimenopause To Maintain A Healthy Body Composition

    How Often Should Runners Train Strength?

    Aim to slot two to three strength training sessions in your schedule every week, even if it’s just 15-20 minutes at the tail end of a run. Ideally, aim for 30-45 minutes. The moves in this workout are perfect for anytime, and require little to no equipment. No stability ball? Use a soccer or netball ball, or do the moves on the floor.

    The Adaptable Running Strength Training Workout

    This workout, developed by Mehtar, is designed to strengthen your core and lower body (essential for running!). Strong legs will be resilient enough to withstand the demands of a long, hard run and have the stamina to carry you to the end. A strong core will keep you stable and supported, especially as your legs become fatigued, so you don’t fall victim to bad posture or imbalances.

    Stability Ball Glute Bridge

    Lie on your back with your feet on a stability ball and knees bent.

    Engage your core, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees.

    Hold briefly, then lower hips slowly without touching the ground. That’s one rep.

    Repeat: 15 reps

    READ MORE: Exactly How To Find The Right Exercise For Your Goals

    Single-Leg Glute Bridge with Stability Ball

    Lie on your back with one foot on the ball and the other leg extended straight.

    Engage your core and glutes, then lift your hips into a bridge position, keeping the raised leg aligned with your torso.

    Lower hips with control. Switch legs. One rep = one on each leg.

    Repeat: 10 reps (per leg)

    Stability Ball Plank

    Place your forearms on the stability ball and extend your legs behind you, balancing on your toes.

    Keep your body in a straight line from head to heels, engage your core, and avoid sinking hips or raising your buttocks. Hold steady.

    Hold for 30 to 45 seconds.

    Stability Ball Knee Tucks with Push-Up

    Start in a plank position with your shins on the ball.

    Keeping your core tight, pull your knees toward your chest by rolling the ball forward.

    Extend legs back to plank.

    Then, perform a push-up by bending elbows and lowering chest toward the ground.

    Straighten back up to plank position. That’s one rep.

    Do 10 reps.

    Tip: No stability ball? Use sliders, like on the left. A towel or piece of paper works fine.

    READ MORE: 4 Moves That’ll Help You Build Seriously Strong Legs

    Single-Leg Stability Ball Lunges

    Place one foot on the ball behind you with the other foot firmly on the ground.

    Lower your hips into a lunge by bending the front knee and maintaining balance. Keep your torso upright and knee aligned over your toe.

    Push back to start. Switch legs. One rep = one on each leg.

    Repeat: 10 reps (per leg)

    Renegade Rows

    Start in a high plank with a dumbbell in each hand. Keep your body straight and core tight.

    Lift one dumbbell toward your waist, keeping elbow close to your body.

    Lower it back down and repeat on the other side without twisting or sinking your hips. One rep = one on each side.

    Repeat: 10 reps (per side)

    Walking Lunges

    Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.

    Keep your torso upright and front knee behind your toes.

    Push through the front heel to step forward with the other leg and repeat. Switch legs. One rep = one on each side.

    Repeat: 10 reps (per leg)

    Watch Raeesa perform the moves:

    [embedded content]

    READ MORE: Can Pilates Double As Your Strength Training Workout? More

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    Nespresso’s New Coffee Range Is Here To Boost Your Morning Ritual

    Millions of South Africans start their day with a cup of coffee. But not just any coffee. We are very particular in that way. Coffee is a personal journey that should fit seamlessly into your daily grind. Many of us can’t even get the day started without it – so we might as well make it part of our wellness journey and do it with more intention and purpose. 

    Why Balance Is Brewing

    According to statistics from a recent study, South Africa’s health and wellness market reached US$26.64bn (R466bn), with expectations for it to hit US$42bn (R738.9bn) by 2033. This is part of a global shift toward more intentional, health-focused living. With wellness top of mind for a growing number of coffee drinkers, Nespresso is personalising the journey with a new focus on energy, intention and balance. 

    The coffee brand has launched its new Functional Coffee Range, a collection of five thoughtfully crafted blends with ingredients designed to support modern lifestyles with the aid of Ginseng, Vitamin B and extra caffeine.

    Considering the wellness trend growing among consumers the world over, Gabriel Nobre, Chief Executive Officer at Nespresso South Africa says society is becoming more conscious of how small, daily habits shape our overall wellbeing. “We know coffee is a staple in millions of homes, but it’s more than a source of caffeine. It’s also a moment of calm, a motivator and for many, a ritual that sets the tone for the rest of the day,” says Nobre.

    The New Functional Coffee Range Line-Up

    Crafted for coffee lovers who seek more from their brew without changing how they enjoy it, the new range features three distinct routes, each with coffees that celebrate their own purposeful ingredients:

    Stormio Go & Melozio Go: With extra caffeine and a bold, roasted profile, this blend supports those get-up-and-go mornings or long stretches of focus.

    Vivida B12 & Active B6: A smooth and uplifting option providing a source of B vitamins, designed to complement busy days and keep you feeling at pace.

    Ginseng Delight: Blended with ginseng and soft, comforting notes, this is the perfect cup to ease into a slower moment or wind down gently.

    Quality Meets Intention

    “These additions are subtle yet purposeful. There are no powders, no blends to mix, just your favourite Nespresso coffee, elevated,” notes Nobre.

    Like all Nespresso products, the Functional Coffee Range is rooted in quality – i.e. responsibly sourced, precision-roasted and designed for exceptional taste. Nobre says this range is distinct as it effortlessly aligns with the everyday rhythms of people who care about their wellbeing but aren’t looking to overhaul their routine.

    “Whether you’re easing into a yoga flow, prepping for a packed calendar, or taking a quiet moment before the day begins, it’s time to put a little extra thought behind every sip,” Nobre concludes. 

    READ MORE: How To Brew Coffee At Home: Plus, The Coffee Makers You Need RN!

    Where To Get It

    The Nespresso Functional Coffee Range is available from 25 August 2025 in Nespresso boutiques and online at www.nespresso.com/za. Each capsule is compatible with Nespresso Vertuo machines.

    Discover a more intentional way to coffee, because feeling good should be as effortless as making your favourite cup. 

    Exclusive WH Reader Offer

    Terms and Conditions

    The code is valid only on the website and mobile app.

    It cannot be used in conjunction with any other coupon.

    The code is limited to one-time use per customer.

    Customers must be logged into their account before applying the code.

    **WH Partnership More

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    in fitness and body

    15 Easy Ways To Sit Less And Move More – Even If You Have A Desk Job

    A recent study of South African office workers suggests that a significant number are sitting even more than the global average. Self-reported data from a Johannesburg-based study found that desk-bound adults spend around 12 hours a day seated, with most of that time happening during work and commuting hours. Other research has shown that total sitting can range between 8.5 and 13.5 hours per day, with 90% of office workers sitting for more than five hours and 65% sitting for over seven.

    Prolonged sitting has serious implications for health, especially in South Africa, where non-communicable diseases such as hypertension, diabetes and heart disease are among the leading causes of illness. Research from the University of the Witwatersrand shows that even light activity – like standing up regularly or taking short movement breaks – can help maintain healthier blood pressure, lipid and metabolic profiles, even if more intense exercise falls below WHO recommendations.

    READ MORE: This Is Why You’re Starving After An Intense Day At The Office

    A South African trial using height-adjustable sit-to-stand workstations demonstrated modest but meaningful reductions in daily sitting (around –9.3 minutes/day) and small improvements in BMI, blood pressure and cholesterol over 12 weeks. When combined with simple behaviour-change strategies, these approaches show real promise for urban office workers, helping counteract the health risks associated with extended sitting.

    But fitting more movement into a desk-bound workday is easier said than done. That’s why we’ve spoken to experts for practical tips on how to integrate micro-bursts of activity throughout your working day.

    1. The 30:2 Rule

    “Set a timer to stand up and move for two minutes every 30 minutes. Walk to refill your water, stretch your hips, or do calf raises at your desk. Small, frequent breaks outperform one long workout when it comes to reducing stiffness and boosting circulation,” says celebrity strength coach Michael Baah.

    2. The “Glute Switch-on” Reset

    Ever been sitting at your desk for so long that it feels like your glutes have melted into your chair? Yeah, same. Well, Baah has a tip: “Twice a day, perform 3 sets of 10 glute bridges or standing hip extensions by your desk.” He says clients usually report less lower back tightness and more energy after just one week of doing this.

    3. Walking Calls And Micro-lunches

    When you don’t have to physically be at your desk, use any opportunity you can to move. “Take every phone call standing or walking, and break up your lunch hour into two 15-minute walks before and after eating,” suggests Baah. “These micro-walks improve digestion, mood and calorie burn without cutting into work time.”

    4. Desk Mobility Flow

    When being at your desk is kind of necessary, Baah says there are still opportunities for powerful movement. Using your chair as a prop, he advises the following:

    Seated spinal twists (5 each side)

    Standing hamstring stretch (20 secs each leg)

    Chest opener using the desk edge (hold 20 secs)

    These movements should help counteract hunched posture, says Baah.

    READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

    5. The 100-Rep Challenge

    For more little-and-often movements, Baah suggests what he calls the 100-rep challenge: “Spread 100 bodyweight reps – squats, push-ups against the desk, calf raises – throughout the day. It’s simple, non-intrusive and keeps muscles engaged all day long.”

    While 100 might seem like a daunting number, if you spread the reps throughout the day, you’ll do them more quickly than you think. Plus, lowering that goal is totally fine, too. Any movement is better than none.

    “These hacks are simple, but the results are dramatic. My clients report increased energy, reduced pain and even weight loss by simply integrating these into their routine – without needing a gym,” adds Baah.

    6. Dead Hangs

    You might need to install a pull-up bar for this one (you can find lots of cheap options online to set up on a door at home), but dead hangs can be a great way to help reverse the effects of hunched posture, says Joey Bull, a fitness instructor.

    “Just hang from [the bar] for 10-30 seconds. It decompresses the spine, strengthens grip – key for healthy ageing – and boosts shoulder health,” she adds.

    7. Hopping

    Bull also highlights the power of hopping. “Hop on one leg while waiting for the kettle to boil or whenever you remember. It’s not just fun, it improves balance, strengthens leg power and boosts neuromuscular connections,” she says. “Strong legs mean better circulation and support for brain health too.”

    While you might be keen to reserve this one for WFH days, we reckon it could be a great office conversation starter, too.

    8. Brush And Balance

    Before and after the working day, there are lots of ways you can incorporate more micro-movements, including when you’re brushing your teeth.

    “Stand on one foot while brushing your teeth and switch halfway. Try closing your eyes too,” says Bull. “It’s a simple balance hack that trains your core, ankles and brain at the same time.”

    9. Backwards Walking

    Provided you can do so safely, Bull also recommends a bit of backwards walking. It’s wise to ensure nobody else is around (or any other hazards) and to start with just a few strides – but it can have some potentially powerful benefits.

    “It activates different muscles, improves coordination and sharpens spatial awareness and is also linked to better memory and focus,” says Bull.

    READ MORE: Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It Right

    10. Dance

    Look, we appreciate this is one you’ll likely definitely want to save for WFH days, but Bull says you should never underestimate the power of a good 60-second boogie.

    “Put on one song and dance like no one’s watching. It lifts your mood, improves heart health, coordination and gets your lymph system moving. One song, that’s it,” she says.

    11. Maximise Micro-movements

    “As a personal trainer, I see the impact of prolonged sitting on posture, mobility and overall health almost daily,” says Federica Gianni. “One of the simplest but most effective strategies is to integrate more frequent movement into your workday.”

    She says that even a few air squats or dynamic stretches like arm circles and leg swings “can help counteract stiffness and boost circulation.”

    “If you’re able, consider using a standing desk or alternating between sitting and standing throughout the day to reduce hip flexor tightness and spinal compression,” she adds.

    Other micro-movements Gianni suggests are: calf raises while brushing your teeth, taking the stairs instead of the lift whenever possible and pacing while reading emails.

    READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”

    12. TV Lunges or Sofa Squats

    So, you’ve settled onto the sofa for the evening to dig into a new series? We don’t blame you. However, an easy way to slip some more movement into your sofa slump is to do a few lunges or squats every so often.

    “Do 5 squats or lunges every time there’s an ad break or scene change. It adds up without feeling like a workout, and it’s great for circulation and energy,” says Gianni.

    13. “The Movement Jar”

    “Ultimately, it’s about being intentional, building small, consistent habits that get you moving more and sitting less throughout your day,” says Gianni. Another fun way to do that? Setting up a “movement jar” on your desk.

    “Fill it with slips of paper, each listing a quick activity: 10 jumping jacks, 20-second plank, wall sit, dance break, or even a yoga pose. Every hour, pull one out and do it,” she says. “It turns movement into a game, keeps your body engaged and breaks the monotony of the workday.”

    READ MORE: The 2 Best Office Lunches You Can Prepare Ahead Of Time

    14. Stability Ball

    While you’re not strictly spending less time sitting with this one, replacing your desk chair with a stability ball for short periods can help engage your core and improve your posture, adds Gianni.

    15. Mini Stepper or Under-desk Bike

    With lots of affordable options for these online, Gianni says they are a great way “to sneak in low-impact cardio while working.”

    “These small shifts add novelty, keep you alert and turn your workspace into a low-key wellness zone,” she adds.

    This article by Hannah Bradfield was first published on Women’s Health UK. Additional reporting added by the Women’s Health SA team. More

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    “How I Lost Weight As A Working Mom”

    It’s important to have a healthy pregnancy for you and your little baby. And while weight gain is a natural and necessary part of being pregnant, for Abigail Downs, the extra kilos brought on severe pre-eclampsia. Her body changed in ways she hadn’t anticipated. However she had a weight-loss plan. An unshakeable routine and conscious healthy eating was the game plan she needed to take to succeed. Here’s how she navigated a high-risk pregnancy and found her way back to the strong, healthy Abigail she always knew.

    The Stats

    Occupation: Fashion Buyer/ Buying Manager and Content Creator

    Age: 31

    City: Durban

    Weight before: 81kg

    Weight after: 58kg

    Height: 1.65m

    Secret weapon to weight loss: Progress over perfection. Don’t wait to feel motivated. Just show up, imperfect action is better than none.

    Navigating Unexpected Health Challenges

    While I’ve generally been pretty petite and active for most of my 20s I had multiple gym memberships and did a lot of running and weight training. I loved programmes like Kayla Itsines BBGand even stints at CrossFit. But pregnancy complications put a necessary halt to exercising. I developed severe pre-eclampsia, leading to extensive bloating, edema and significant weight gain. The day I gave birth, three months early at 28 weeks, I weighed about 88kgs. What followed were the hardest months of my life, as my son, Slade, remained in the hospital.

    Unhealthy Food Choices

    My diet became entirely convenience-based: quick carbs, takeaways, and emotional eating took over. I’d often skip meals, then binge, focusing little on nutrition and a lot on chocolate (pregnancy cravings, right?). Previously, even when I’d had patches of bad habits and defaulted to carbs, they hadn’t impacted me much. As a vegetarian for seven years, my diet sometimes swung between extremes – months of strict salads and then sudden binges on easy options like pizza and pasta. This time, however, the impact was undeniable, making my return to mindful eating and consistent movement all the more vital.

    READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

    The Road Back: Making Healthy Life Choices

    The real turning point for me arrived as soon as Slade was born and in the hospital. I felt within myself that I was uncomfortable in my own skin – I couldn’t look at myself in pictures and the scale made me so upset every time I got on it. I had also had such a traumatic pregnancy that I wanted to start a new chapter feeling like the best version of myself so that I could be the best mother and wife to my husband and son.

    My immediate goal was to change things. I started by consulting a dietician who helped me shed the initial 8-9kgs. She also encouraged me to run or go to the gym at least twice a week. While losing the weight was partly physical, it was deeply emotional. I felt completely disconnected from myself, I had such anxiety and felt stuck. I knew I needed to pour into myself again and get back to feeling good. Because I wasn’t used to being overweight, it really affected me mentally.

    Simple Tips That Made My Diet Healthier

    How To Maintain Lifelong Fitness?

    I upped my protein and water intake a lot! 3L of water everyday without fail and lots of protein (whey and animal protein from white meat, I’m not a red meat eater). I eat more whole foods now, lots of veggies and low-GI carbs. I don’t restrict myself, but I stay intentional and make sure I know what’s in my food. I prefer to eat at home for that reason. I also stopped drinking alcohol.

    Maintain Your Exercise Schedule

    The most important thing I learned during my wellness journey is that there are no shortcuts. Things take time, and you just have to take it one day by day. And that consistency matters more than perfection. Showing up for yourself is what builds mental fortitude, even if it just means walking on the treadmill for half an hour; it’s better than nothing.

    How To Start Exercising When You’re Out Of Shape

    I walk or train 3 to 4 times a week (strength training minimum twice a week), always in the mornings. It’s become a non-negotiable form of self-care. I do Pilates on and off, and then I try to run twice a week. I’ve unfortunately had hip issues but I’m working through that and it seems to be getting better.

    READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To Experts

    Feel Good Benefits Of Weight Loss

    I feel so much stronger and way more focused when it comes to most things in my life. I’m more confident and I show up better for myself and my son. My clarity and emotional well-being have improved drastically.

    Exercise is a non-negotiable for me – it’s just become part of my lifestyle. I can run at a much faster pace than I ever thought, lift much heavier weights and am just so much fitter in general. I’ve gone down multiple sizes and my measurements are a clear indicator of weight loss.     

    READ MORE: 10 Non-Food Rewards For Weight Loss, From Experts 

    Three Practical Tips To Juggling Motherhood, Career And Family

    1. Prioritise Yourself And Protect Your Peace

    Discipline, routine and protecting my peace is vital, and saying “no” when I need to are my go-to strategies. I’ve realised that having boundaries are the most important things you can do as a mom or someone with a busy career.

    2. Leverage Your Support System

    I’m lucky enough to have an extremely supportive husband who’s always there for my son and me. I truly couldn’t have achieved what I have without his constant support – from him doing the school run so I can have those 5 a.m./6 a.m. gym sessions, to give me time for self-care Saturday morning runs and coffee.

    3. Embrace Strategic Planning

    Confession: I’m a chronic planner with tons of to-do lists and mini-challenges I set for myself. My week needs to be planned to a certain extent, and I love to challenge myself to stay motivated (like a 10k-a-day step challenge or the 75-day soft challenge, which was definitely my toughest yet!). Also, if you are organised and pack your gym stuff the night before, make your lunch, plan your meals for a weekend away, you won’t fail. More

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    The Exact Workouts For Your Personality Type (+ Motivation Hacks!)

    It can be tough to get pumped up for a workout, especially when you’d rather be doing anything else. But here’s a secret: if you do workouts for your personality type, exercising becomes way more fun – and you’ll push yourself harder. This guide will help you find your perfect workout style so you can finally start seeing those results, whether your goal is consistency or otherwise. Below, scroll for the personality type that describes you best, then check out the workouts you could explore.

    The A Social Energiser 

    Bad day? Life drama? If your first port of call is to hit the bar rather than curl up under the covers, you’re an extrovert, hon! You thrive on connection and buzz – meeting new people and socialising is how you recharge your battery. 

    Your ideal workouts

    It only makes sense that as a socialite, group fitness classes are your bag. Think: running clubs, parkruns, team sports, dance classes or boot camp. 

    Your motivation hack: a workout buddy is a sure-fire way to make sure you get those Move Rings closed up each week. Even if nobody’s free, an online group class will make you feel like you’re part of something bigger. 

    Workouts you’ll love

    Running With A Club

    Running Clubs

    What could be more social than a running club? Each meet is an opportunity to beat your best, while meeting up with a ton of new people.

    Hyrox

    Hyrox

    Hyrox training offers the social element of meeting new people and competing with them. Plus, while you could do Hyrox solo, you could also pair up with a partner and enter – and train – as a team.

    CrossFit

    CrossFit

    What’s better than sweating – or swearing – through the WOD with your mates? CrossFit offers a unique community that sweats together, with the option to compete if you’re up for it.

    READ MORE: This Full-Body Kettlebell Workout Is Your Go-To In A Packed Gym 

    The A-type Planner 

    Your to-do list has a to-do list. You never miss a deadline – and if you haven’t planned for the workout, it doesn’t happen. And you love the thrill of ticking something off the list or seeing a long-term plan come to fruition. 

    Your ideal workouts

    You love structure, progress and ticking boxes. You’ll naturally want to progress in your exercise routine, so aim for a goal when picking your go-to regimen. From there, a training plan is going to help you maintain and achieve. A strength-training programme, running plan or race is the perfect way to create a path towards success.

    Your motivation hack: use a training app or spreadsheet to see numbers climb over time.

    Workouts you’ll love

    The 3-2-1 Method

    The 3-2-1 Method

    TikTok has introduced the 3-2-1 method. It’s a weekly workout split that promotes variety and helps prevent overtraining in any one area.

    A Run/Lift Workout Split

    Workout Splits

    Hybrid training mixes different modalities and training techniques to achieve well-rounded athleticism and – as research suggests – prevent injury.

    Your 10K Running Plan

    10K Training Plan

    This plan is for beginners, so no need to feel intimidated. The plan will ease you into running a longer distance, starting with a few 15-minute long runs.

    The Schedule-Averse 

    If you can barely commit to maintaining your Wordle streak, let alone a consistent workout routine, consider this your personality type. Spontaneous movers need flexibility and can’t stand rigid schedules. You love the idea of making things up as you go along. 

    Your ideal workouts

    To get the most from a fitness routine, keep things varied. Try a gym where you have no idea what the workout will be, like CrossFit WODs, or a sport that keeps you guessing, like surfing, hiking or skateboarding. 

    Your motivation hack: Commit to “just 15 minutes” – once you start moving, you’ll often go longer.

    Workouts you’ll love

    Sports

    Sports to try

    Yes! Pick a sport, any sport, and stay surprised by varied workouts, competitors and more.

    Hiking

    Hiking Workout

    Hiking means there’s never a boring moment. Pick a trail and get trekking. Boredom? Busted.

    Padel

    Padel Courts in SA

    WH have been scouting the South African padel scene and we’ve found the courts that will take your game (and your social life) to the next level. 

    READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

    The Solo Soul 

    You’re an introvert through and through. Being alone is how you recharge, and you like your exercise (your me-time) to be a space for you to release emotions and fill your cup. 

    Your ideal workouts

    Since you recharge alone and value focus, movement that centres on being present will be great for you. Yoga and Pilates, which rely on your breath, are excellent modalities for mindfulness. If you’d prefer to get as strong as possible, strength training with a kettlebell or dumbbells can work. And swimming, whether in open water or a pool, will allow you to create a rhythm as you sort through your thoughts. 

    Your motivation hack: Create a calm, personal workout space and track progress privately (use apps or a journal).

    Workouts you’ll love

    Pilates

    Pilates

    Pilates, the most popular workout of the moment, is a mindful, full-body modality that blends strength with flexibility.

    Yoga

    Yoga

    Yoga, far from being just for bending and breathing, can also be a formidable workout.

    Swimming

    Swimming

    Taking laps can help settle the mind while toning the entire body, literally from head to toe.

    You Love What You Already Know 

    Planning? Spontaneity? Those are not for you. You do one thing, and you’ve been doing it for a while, and you do it well. Routine and familiarity are what bring you joy and comfort. 

    Your ideal workouts

    Your steadfastness pays off in many ways, including your dedication to your sport. Any sport that you can do for a long period of time will be best. Why not go for a marathon, or try your first triathlon? If you’re less into endurance sports, join a sports team, either netball or soccer. The community and regular meeting times make it the perfect way to create a set routine that never wavers. 

    Your motivation hack: Stick with what you enjoy but introduce tiny upgrades (slightly heavier weights, longer routes).

    Workouts you’ll love

    Trail Running

    Trail running

    Trail running is great for many reasons that extend far beyond fresh air and a brand new PB.

    Triathlon Training

    Triathlon training

    A triathlon is about gradual progress, consistency, and embracing the journey. 

    Netball

    Netball

    Netball is a great way to stay active, even though you’re out of school. Clubs and leagues abound, so join one.

    READ MORE: This HIIT Stair Stepper Workout Torches Cals In Just 20 Minutes

    The Explorer 

    Ok, Dora! We see you: the spice of life, ever-evolving person who’s bored easily. You’re a big fan of whatever the new fitness trend is and love experimenting with recipes, make-up trends and more. 

    Your ideal workouts

    Lean into your love for variety and novelty by trying new workouts regularly. Maybe schedule a new workout every month and write down a bucket list of classes, from capoeira, aerial yoga and boxing to adventure races, obstacle courses or cycling tours. 

    Your motivation hack: Set a “movement bucket list” and tick off experiences.

    Workouts you’ll love

    Fitness Races

    Hyrox

    Fitness races like Hyrox are huge and keep you guessing, with different moves. Here’s how to train.

    Cycling

    Cycling

    Hopping on a bike includes building up cardiovascular health, relieving daily stressors and finding your own uplifting community. 

    Rucking

    Rucking

    You can go rucking wherever you are, whether you’re in the middle of a city or close to nature. Here’s how. More

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    Raw, Real And Ready: The Power Of Liquid Probiotics That Actually Work

    Probiotics are everywhere – people are using them for digestion, immunity, skin and even mental health. But with so many options on the market, it can be hard to know which one to choose.

    Different probiotics offer different benefits, depending on how they’re stored, taken and even how they taste. But the most important factor is simple: how well the bacteria survive and thrive in your gut.

    That’s exactly what sets Rawbiotics apart. Our products are non-freeze-dried, 100% natural and packed with multiple live strains – making them effective, convenient and trusted as South Africa’s leading liquid probiotic.

    We’re Non-Freeze-Dried – And That Matters

    Freeze-dried probiotics (capsules/ powders) often struggle to survive in the gut, which is why their labels shout about “billions of CFUs.” But numbers don’t guarantee effectiveness. At Rawbiotics, our probiotics are alive and active – never freeze-dried – so they start working as soon as you take them. We use a unique fermentation process that carefully balances temperature, sugar and pH. This not only keeps the cultures alive but also gives our products a shelf life of up to two years.

    READ MORE: 13 Next-Gen Biohacks Every Wellness Girl Should Know

    We Use 12 Strains – All Grown Together

    Ever wonder why most probiotics don’t contain as many strains as Rawbiotics? That’s because freeze-dried probiotics are grown separately in sterile, controlled environments. Once outside those conditions, they can’t survive unless they’re put into a dormant state.

    Rawbiotics takes a different approach. Our 12 strains are grown together, allowing them to naturally interact and support one another during fermentation. This creates a thriving, balanced environment that not only keeps the bacteria alive but also helps them flourish in your gut. So you’re not just getting multiple strains – you’re getting a living ecosystem that supports overall gut health.

    Convenience You Can Count On

    Rawbiotics fits easily into your routine – take it any time of day, with or without food. No refrigeration needed, and our 200ml travel-size bottle is perfect for life on the go. Best of all, Rawbiotics starts working from the moment you take it. Because it’s alive and active – not freeze-dried – it goes straight to the gut, delivering real results fast. No delays, no waiting – just better digestion, improved immunity and a healthier you.

    READ MORE: Wellness Special 2025

    Trusted by Thousands: Over 2,500 Five-Star Reviews and Counting

    With more than 2,500 five-star reviews, Rawbiotics has clearly earned the trust and satisfaction of its customers. Celebrated for its efficacy and convenience, it consistently delivers real, reliable results – time after time – making it a standout choice in its category.

    Available in 200ml, 500ml and 1L bottles, Rawbiotics is stocked online, in health stores, pharmacies and major retailers nationwide.

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    9 Best Hiking Snacks, According To A Dietician

    There’s something deeply satisfying about tucking into your summit snack beside a waterfall, dirt on your shoes and a view that’s stolen your breath in more ways than one. But what’s not so satisfying? Hitting a wall halfway up because your only fuel was three wine gums and a lukewarm energy drink.

    Hiking is a full-body endurance workout. And just like you wouldn’t rock up to a gym session without water or a protein bar, heading into the mountains without the right snacks can leave you running on empty.

    So we asked a dietician to break down what actually makes a great hiking snack – plus what to consider before you pack and what to munch when you’re powering through that final incline.

    Meet The Expert: Taryn Bortz is a registered dietician based in both Craighall Park and Blairgowrie.

    Why Fuelling Matters On A Hike

    A 2023 systematic review and meta-analysis found that consuming 30-80 grams of carbohydrates per hour during endurance exercise can help maintain energy levels, focus and overall performance. While the study looked at various endurance activities, the findings are especially relevant for low-to-moderate intensity efforts like hiking.

    Snacking smart doesn’t just keep hunger at bay – it also prevents blood sugar dips, maintains hydration and ensures your muscles have enough fuel to keep moving.

    Carbs During A Hike

    Before we get into the snack list, let’s talk carbs – because yes, you do need them. Carbohydrates are your body’s preferred energy source during exercise. They’re quickly broken down into glucose, which your muscles use to move, climb and balance.

    If you’re heading out for anything longer than an hour, you’ll want to include snacks that contain easily digestible carbohydrates, ideally paired with some protein to slow digestion, keep you fuller for longer and provide a steady stream of energy.

    The Best Type Of Carbohydrate For Long Hikes

    Timing matters, according to Taryn Bortz, a registered dietician based in Gauteng. “Before a long hike (for breakfast and dinner the night before): The best type of carbohydrates are low to moderate GI, as you want the energy to last for extended periods of time,” explains Bortz.

    “These carbohydrates break down and release glucose slowly, which means they will help sustain your energy for longer, preventing you from feeling fatigued. High GI carbs cause your blood sugar levels to spike and then drop, giving you quick bouts of energy (you want to avoid going into a hike feeling like this!),” she says.

    Ideas of low GI carbs include:

    “Be careful of having too much fibre before the hike as you don’t want to have any stomach discomfort.”

    During a hike, Taryn says, “You want readily absorbed carbohydrates – High GI Carbs – that provide you with energy quickly . You definitely don’t want to be waiting hours for the energy to kick in! You want carbs that provide fast fuel.”

    READ MORE: 4 Reasons To Switch To Low GI Bread, According To A Dietician

    Examples of high GI carbs during a hike:

    Muesli bars

    Trail mix

    Jelly beans

    Biscuits

    Energy gels

    Ripe bananas

    White bread

    After a hike, she recommends “a mixture of both High GI and Low GI carbs together with protein to help muscle recovery and replenishing glycogen levels in the muscle.”

    Her post-hike snack suggestions:

    Smoothie (with protein powder, milk/yoghurt, fruit, raw oats, nuts/seeds and spinach)

    Sandwich or pasta with a protein filling

    Protein overnight oats

    Let us break down the Macronutrients:

    TimingCarb TypeReasonExamplesBeforeLow GISustained energyOats, Bread, Wholegrain bread, berriesDuringHigh GIQuick energy boostDried fruit, sports gels, energy drinks, muesli barsAfterMixtureReplenish and recoverProtein shakes, protein bars, sandwich, pasta with protein

    Carbs To Avoid On A Hike

    “Avoid very high fibre carbs as these can cause stomach upset and discomfort,” says Taryn. “You should also avoid deep-fried or rich carbs as these are very high in fat and can also cause you to feel bloated and gassy. Fat also slows digestion, so it delays the energy release of carbohydrates.”

    “Avoid carbs high in sweeteners, colourants and preservatives (artificial carbs) as these can cause an influx of water into your gut and are highly fermentable, leaving you feeling bloated and gassy,” explains Taryn.

    “Avoid sugar-free gums, mints, protein bars or hydration tablets that use sugar alcohols like sorbitol or xylitol – especially if you’re sensitive. These can lead to cramping or emergency bathroom breaks,” she warns.

    READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

    Should The Carb-to-Protein Ratio Change Based On Hike Duration?

    The short answer: yes.

    For long hikes, Taryn recommends including some protein beforehand. “It’s ideal to make sure you stay fuller for longer, prevent muscle fatigue and have sustained energy during the hike.”

    The ratio depends on the length of your adventure:

    Very long hikes: aim for 2:1 or 1:1 (carbs to protein)

    Shorter hikes: stick with mostly carbs for quick energy, 4:1 or 3:1 works well

    After you’re done, it’s time to recover. “Consume carbohydrates together with protein in a 3:1 ratio,” she advises, to replenish glycogen stores and support muscle repair.

    Snacking Frequency

    “It is definitely better to have smaller snacks more often (every 30-45 minutes) as opposed to larger snacks to prevent stomach discomfort, ensure energy levels are continuously controlled and prevent fatigue,” says Taryn.

    Large, heavy snacks can have the opposite effect. “Feeling overfull can also cause you to become tired and slow your pace down. Eating too much at once can also cause increased blood flow to your digestive system, less to your brain and muscles, leaving you feeling exhausted!”

    Her advice: avoid what she calls the “Rest and Digest” feeling – that post-meal slump where your body wants a nap instead of a summit.

    Pack Like A Pro

    Factor in the distance and intensity of your hike

    Think about the weather (no dairy in 35°C Karoo heat, thanks!)

    Don’t forget hydration. Pack snacks that won’t dehydrate you further

    Aim for a mix of carbs, protein and healthy fats

    READ MORE: The Overnight Hiking Gear Women Swear By – Don’t Hike Without These

    9 Best Hiking Snacks (Backed By A Dietician)

    1. Biltong or Droëwors

    A South African hiking classic. High in protein and easy to pack, biltong is a satisfying savoury snack. Just be warned, it can make you seriously thirsty.

    Per 28g: 80 calories, 16g protein, 2g fat, 1g carbs

    Bonus: Packed with iron, zinc and vitamin B12

    Tip: Pair it with dried fruit for a protein-carb combo

    Venison/Ostrich is leaner, which is good on the gut

    2. Dried Fruit

    Portable and energy-dense, dried fruit like mango, apricots or raisins are great sources of natural sugar, potassium and fibre.

    Avoid sulphur-heavy, overly sweetened versions

    Mix with nuts or seeds to create your own balanced trail mix

    Woolworths Apricot, Guava, Apple and Mango Dried Fruit Strips

    Bear Fruit Rolls Strawberry

    The Fruit Cellar Sulphur-Free Dried Apples

    3. Homemade Energy Bites

    Quick to whip up and totally customisable. Think oats, nut butter, honey, chia seeds, maybe a handful of dark choc chips.

    Tip: Store in beeswax wraps or silicone bags for less mess.

    Ideas:  

    Dark Chocolate Power Bark

    Flax Energy Bites

    Pistachio Energy Balls

    READ MORE: The Hiking Workout Every Woman Should Do Before You Hit The Trails

    4. Granola Bars

    Easy to stash and snack on the go. Look for options that aren’t just sugar bombs – aim for bars with real ingredients and at least 3g of fibre and 5g of protein. Avoid granola bars that have too much fibre as these can cause stomach upset ( >6g is a high fibre product).

    Product Suggestions: 

    Energy Oats Multi-grain Bars

    Smul Cocoa Almond Protein Bar 55g

    Nakd Blueberry Muffin Bar

    5. Hard-Boiled Eggs

    If you’re on a shorter, cooler hike, boiled eggs are a protein-rich option that’ll keep you full. Just store them properly and don’t forget the salt sachet.

    1 Boiled egg contains 77-78 calories, 6.3g protein, 5.3g of fat

    Tip: Peel them ahead of time to avoid frustration mid-hike

    6. Homemade Muffins

    Yes, really. Wholegrain muffins with added seeds, grated carrot or even protein powder can double up as breakfast and fuel for the trail.

    Make a batch, freeze, then defrost on hike day. This breakfast muffin recipe is a great option to prep.

    READ MORE: The Basics Of Hiking And Trekking

    7. Trail Mix 

    Make your own mix of almonds, cashews, sunflower seeds, raisins, coconut flakes and dark choc chips. You’ll get a balance of healthy fats, carbs and fibre.

    Pro tip: Add pretzels or popcorn for a salty crunch

    8. Fresh Fruit

    Apples, bananas, pears – nature’s own energy bars. They’re hydrating, fibrous and offer quick-release sugar.

    9. Rice Cakes With Toppings

    Spread with nut butter or hummus, top with banana slices or cherry tomatoes. Light, crunchy and endlessly versatile. Pack toppings separately in mini containers or reusable pouches.

    READ MORE: Are Rice Cakes Actually Healthy For You? Here’s What You Need To Know

    Final Tips For Trail Snacking:

    Eat before you’re starving. Prevent energy crashes by snacking consistently every 45-60 minutes.

    Hydrate regularly! Don’t wait until you’re thirsty.

    Have electrolytes on board! To prevent muscle cramping and stiffness

    Avoid snacks that melt, spoil or crumble too easily (unless you’re okay with trail mix in your pockets).

    Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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    What Happens When You Combine Creatine And Collagen? 

    For athletes and active individuals, peak performance isn’t just about building muscle – it’s also about protecting the body’s foundation. That’s where the powerful combination of creatine and collagen steps in. 

    The Role Of Collagen In Training Longevity 

    Collagen is the body’s most abundant structural protein, found in tendons, ligaments, cartilage, fascia and even bone. It provides critical support, elasticity and strength to the tissues that keep you moving. However, intense training like weightlifting or running, combined with the natural effects of ageing, can lead to the gradual breakdown of these connective tissues. 

    Type I hydrolysed collagen, the most prevalent form in the body, offers a solution. It’s highly bioavailable – meaning it’s easily absorbed – and plays a direct role in the repair and maintenance of joint and tendon tissue. Supplementing with this form of collagen may help counteract the physical wear and tear of high-impact workouts, supporting tissue recovery and potentially preventing injury. 

    READ MORE: The Big Benefits Of Creatine, Especially For Women 

    Creatine: The Performance Powerhouse 

    Creatine monohydrate remains one of the most researched and effective supplements in the world of sports performance. A clinically backed 5g dose enhances the body’s ability to regenerate ATP, the primary fuel source for explosive and repeated efforts. The result? More power, greater strength and improved training output. 

     Beyond its performance edge, creatine also supports lean muscle gain, increases cell volumization for muscle fullness, and plays a key role in post-workout recovery by reducing muscle protein breakdown and damage. 

    A Dual-Action Formula For Results That Last 

    Where most supplements target either performance or recovery, Biogen Creatine + Collagen takes a more complete approach by combining both. This dual-action formulation delivers the explosive energy and strength benefits of creatine, alongside the joint, tendon and ligament support of type I hydrolysed collagen. 

    The result is a synergy that goes beyond muscle. Stronger connective tissue not only supports heavier lifting and dynamic movement, but may also reduce injury risk – helping athletes stay consistent with their training. This consistency is key to long-term gains in performance, strength and physique. 

    READ MORE: 7 Best Brain-Boosting Supplements For Improved Memory, Concentration And Mood

    Biogen’s Innovation For The Demanding Athlete 

    With Biogen Creatine + Collagen, you get two performance-focused ingredients in one convenient formula. There’s no need for separate products, no need to compromise. Whether you’re lifting heavy, training for endurance, or simply striving to stay strong and mobile as you age, this formula supports your goals from the inside out. 

    In an industry filled with single-function solutions, this product stands out by bridging the gap between performance and recovery – giving you the fuel to push harder and the support to come back stronger. 

    Biogen Creatine Collagen Powder

    Biogen Creatine Collagen Powder

    This dual-action formula combines hydrolysed collagen to support connective tissue, skin and joint health, with creatine to help enhance strength and performance during high-intensity training.

    For those serious about progress, resilience and longevity, Biogen Creatine + Collagen isn’t just a supplement – it’s a smart training partner. 

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