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    Can Pilates Double As Your Strength Training Workout?

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    Search “strength Pilates” on TikTok and you’ll see something curiously nouveau: Pilates moves, coupled with dumbbells and traditional strength training movements, like squats. But, newsflash: “Pilates has always been strength training,” says Pilates instructor and owner of Essie’s Pilates, Essie Potgieter. So what’s the difference between regular Pilates and Pilates strength training on TikTok and YouTube? Potgieter explains. What Is “Strength Training Pilates”? “Some instructors may place more emphasis on the strength element of Pilates compared to others, but when the technique is done properly, it [Pilates] will always involve strength-building,” says Potgieter. “Even the most basic Pilates exercises, without any props or equipment, are among the most effective ways to build strength quickly when performed correctly.” 

    In a 2019 study in PeerJ, researchers trained two groups of women aged 60 to 80, one group with Pilates and the other with traditional resistance training. They found that Pilates showed greater improvements in back and hip posture, while resistance training improved the muscle force for hips and trunk. However, researchers noted that both groups improved functional strength. Translation? Pilates can strengthen muscles. Pilates builds strength by improving muscle endurance, which is the amount of time your muscles can sustain exercise. Typically, this can be done with light weights and high repetitions. 

    However, when referring to “strength training”, it’s important to consider the specific goal you have in mind. High repetitions and light weights are great for boosting posture and sculpting lean muscle. But if you’re looking to increase the amount of weight you can lift or significantly increase muscle mass, grabbing heavy weights and lowering the rep range is a smarter modality. READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”How Can I Pick The Right Weight For Strength Pilates? While Pilates is a naturally strengthening workout, adding weights ups the intensity. “However, if you want to add weight to your training, it’s essential to first ensure that you have the correct centering and control, and this is where Pilates principles are incredibly helpful,” says Potgieter. “By focusing on precision during each exercise, you’ll engage more muscles working together at once, rather than isolating just one specific muscle. Not only will this help prevent injuries, but it will also lead to faster, better results.”To use dumbbells in Pilates, try using two sets, says Potgieter: one heavier and one lighter, and alternate between them. A good way to figure out if your chosen weight is the right one is if your form becomes compromised, says Potgieter. “These compensations are usually an indication that you should lighten the weight.” In the end, she encourages a playful, give-and-take approach. “Ultimately, it’s about connecting from your center, performing the exercises with precision and control, while still remembering to breathe. Sometimes, lighter resistance can be more challenging than heavier resistance, depending on the exercise or equipment. So, play around with your Pilates practice, as it has endless possibilities.”READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineWill Strength Training Pilates Change My Body Shape? “Pilates aims to get the body working as a whole: front and back, left and right, top and bottom, ensuring equal strength and balance,” explains Potgieter. For this reason, Potgieter agrees that Pilates is a great way to achieve body composition results. “In less time, you engage more muscles while building length and flexibility at the same time,” she says. And, it’s a workout you can do even with an injury, since it’s low-impact and adaptable. “Strengthening is approached differently for someone recovering from an injury, a prenatal client, or a professional athlete,” says Potgieter. “Making use of different props and equipment can be incredibly helpful to meet people where they are in their strengthening journey and supporting their unique needs.”Try This Pilates Strength Workout This Pilates strength training routine, from Potgieter, is adaptable to anyone. Mix up the routine: do 10 to 15 reps for four sets, or add a 45-second timer. 
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    1. Shoulder Bridge with Single Leg MarchLie on your back, press through your heels, and engage your glutes to lift your pelvis. Activate your core by drawing the pubic bone toward the ribcage, keeping the ribs down and hips level. 

    As you lift one leg into a march, stabilise through the supporting foot, anchor the shoulder blades into the mat, and avoid any shifting in the hips.Modification: Instead of lifting the entire leg, raise just the heel while keeping the toes on the mat. Focus on pressing through the stabilising heel to engage the glute of the stabilising side. Arms can also anchor into the mat to support stability.For a challenge: Add a weight plate or dumbbells. 2. Double Leg StretchStart curled into a small ball, drawing your abdominals down toward your spine and up toward the ribcage. 

    Extend arms and legs straight out in opposite directions, as if moving through wet cement, while keeping your abs engaged and ribcage connected, trying to avoid bulging in stomach and ribcage. 

    Then, draw the limbs back in, maintaining deep abdominal engagement and a long spine. Keep your shoulder blades connected to your back to avoid shrugging or neck tension. Eye gaze should stay between your inner thighs to avoid neck tension by throwing your head back.Modification: Keep your head resting on the mat. Stabilise through the shoulder blades and tailbone, maintaining a steady pelvis and lower spine by sinking your stomach and zipping your ribcage together. Only reach the arms and legs as far as you can while keeping the core engaged and ribcage down—avoid any popping out of the ribs or stomach. This ensures you’re working deep into the abdominals.For a challenge: Add a pair of light dumbbells or increase your rep range.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To Experts3. Oblique Twist Start by stacking your hands and placing them behind the lower part of your skull to support your head. 

    Curl up into an abdominal prep position with knees in tabletop. From here, rotate your upper body by drawing the rib cage down on the side you’re twisting toward. 

    At the same time, bring the opposite knee toward your top elbow, as the bottom elbow reaches diagonally toward the far corner of the room. The other leg extends away.Note: Focus on initiating the twist from the rib cage muscles, your rotation comes from the torso, not the arms or neck. The head simply follows the movement of the spine and rests in your hands. Keep your lower body centred and stable, with the pelvis steady as the legs move.Modification: Straighten arm in front of your chest and fold your hands into a pistol shape. Curl up and twist, keeping your legs in tabletop and glued together to help stabilise the pelvis. As you twist, reach a little further by drawing the ribcage down and flattening the abdominals even more.For a challenge: Lengthen your pause at the top of every turn.4. Plank with Leg LiftsBegin in a strong plank position with wrists directly under shoulders. Wrap your upper arms inward by sliding your shoulder blades down your back; feel the engagement in the muscles under your armpits. 

    Staying in the plank, raise one straightened leg, squeezing your feet and legs together, and imagine wrapping the backs of your thighs toward each other. 

    Lower the raised leg to the mat, then lift. Repeat. Note: Create one long, straight line from the back of your skull, through your upper and lower back, all the way to your tailbone. Maintain this alignment by drawing the abdominals up toward the spine, zipping the ribcage in, and lifting the breastbone away from the mat—you are actively pushing away from the floor, not collapsing into it. Avoid any shoulder shifting by maintaining breastbone elevation, and prevent sinking into the lower spine with continued abdominal support.Modification: Lower one knee to the mat while keeping the same full-body connection. Stay lifted through your chest, core, and spine, maintaining that straight line from the back of your skull to your tailbone.For a challenge: Add ankle weights.5. Push-Ups with Leg LiftsBegin in the same setup as your plank position: wrists under shoulders, arms wrapping inward, and shoulder blades sliding down the back. Keep the chest broad and the body in one long line from the back of the skull to the tailbone. Lengthen and lift one leg off the mat and then shift your upper body slightly forward and bend your elbows straight back, toward your toes, as you lower down.

    As you push back up, engage the abdominals more and zip the ribcage more together to lift yourself away from the mat. Think of lengthening through the crown of your head, especially as one leg extends—this sense of length will help you dip deeper with control, rather than just sinking down.

    The movement should come from controlled arm and core strength, not momentum. Keep the spine long and the body stable throughout.Modification: Lower one knee to the mat for added support. Focus on maintaining length and elevation through the spine while continuing to engage the core and press evenly through both arms.For a challenge: Add ankle weights or increase your reps More

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      “I Tried The Garmin Index S2 Smart Scale And It Changed The Way I Measure My Health”

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      Ah, the humble bathroom scale. That occasional moment of truth (or confrontation) as you tentatively step on, hoping for some sign of progress; perhaps a smidge of muscle gained or a whisper of fat lost. But that lone number rarely tells the full story, especially when you’re taking a more holistic approach to your health.We all know weight alone can be misleading when you’re gaining muscle and losing fat. You simply can’t measure true progress from one stark figure on a decades-old bathroom scale. But a new-gen scale might be here to help you dive deeper. And one WH editor has put it to the test in order to help you decide if it’s worth upgrading.READ MORE: Can You Gain Weight In One Day? 11 Reasons Why The Scale Says You Gained Weight OvernightWe Tested The Garmin Index Scale S2The Garmin Index Scale S2 is a far cry from those old-school devices that offer nothing beyond your mass in kilos. For the past few months, as I’ve navigated the post-baby recovery period and focused on making healthier choices, this gadget has become surprisingly indispensable. When I first got it, I’ll admit I was hesitant. I was still healing, giving myself grace: to rest, to walk instead of run, to eat what I needed without obsessing over every macro. The idea of stepping on a high-tech scale felt… intense.However, I didn’t feel pressure to focus on the number. What’s brilliant is that this scale gives you so much more, and it quickly shifted how I track progress. The extra features became my preferred metrics, and I’d recommend them to anyone on a similar journey.READ MORE: The Best Fibre For Weight Loss – And How To Use ItWhat The Garmin Index S2 Tracks (That Your Old Scale Doesn’t) Body Fat PercentageNot all fat is bad. Your body needs some to function properly. The scale shows how much is essential fat versus stored fat – incredibly helpful if you’re strength training or working on body recomposition.Body Mass Index (BMI)It calculates this automatically to give you a general sense of whether you’re in a healthy range for your height, without you having to do any number crunching.Hydration Monitoring This was hands-down my favourite feature. I’ll admit it, I don’t always drink enough water (busy woman problems!), but this metric gave me a helpful nudge. The scale shows your body water percentage – that’s the percentage of your total body mass made up of fluid. While it doesn’t measure exactly how much you’re drinking, it offers a useful snapshot of your hydration status. And trust me, spotting a dip in those numbers is a great reminder to grab that water bottle.Skeletal Muscle & Bone MassEver wonder how much of your weight is actual muscle or bone? This scale breaks it down for you and shows your muscle-building progress over time.Garmin Connect SyncYou can sync the scale with your Garmin Connect app, which means all your data – from hydration to body fat to muscle mass – is stored in one place. It’s especially handy if you’re already using other Garmin devices, as it integrates seamlessly with your existing goals and metrics.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To ExpertsMultiple ProfilesYes indeed! This scale can track multiple people’s progress (up to 16 different ones, to be precise), so whether it’s your partner, housemate or the whole family, everyone can have their own profile. It’s super easy to switch between them and sync the data.Daily Weigh-InsCurious how your body fluctuates during the day? You can weigh yourself more than once, though a word of advice: don’t overanalyse every reading. It’s best for spotting trends. For weight loss, I’d recommend weekly weigh-ins at the same time of day for a more consistent snapshot.Shop The Devices Index™ S2 Smart Scale White

      Index™ S2 Smart Scale

      Overall FeedbackWhat I really appreciated was being able to see more than just a number on a scale, which allowed a greater understanding of what’s going on beneath the surface. So, if you’re a data nerd who loves graphs and trend tracking, or someone like me who simply wants to feel more in tune with their body, the Garmin Index S2 offers something for both ends of the spectrum. More

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      Wellness That Moves With You

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      Wellness isn’t one-size-fits-all. Whether you’re juggling a packed calendar, managing your energy, or training for your next race, the Garmin vívoactive® 6 is the smartwatch designed to support your full spectrum of health – physical, mental and emotional.The DeetsWake up gently with the new smart wake alarm, then ease into your day with a personalised morning report that includes your sleep score, recovery insights and heart rate variability (HRV) status. With a clearer view of your readiness and overall wellness, you’ll know exactly how to tackle the day ahead. Need help managing energy levels? vívoactive® 6’s Body Battery™ shows how stress, sleep, and activity affect your daily energy, helping you decide when to push and when to pause. Track your menstrual cycle or pregnancy and get personalised guidance on exercise and nutrition. With guided breathing, meditation, and stress tracking, it also supports the emotional side of your well-being.READ MORE: Garmin’s Newest Smartwatch Is Built for Outdoor Junkies Like YouMove With vívoactive® 6
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      When it’s time to move, choose from over 80 preloaded sports apps – including Pilates, yoga, strength and mobility. Or try the new daily walking workouts. Garmin Coach creates adaptable training plans, whether you’re working towards your first 5K or simply building healthy habits.Play More. Charge Less.Stay connected on the go with smart notifications, Garmin Pay™, and phone-free music streaming. All of it is powered by a vibrant AMOLED display and up to 11 days of battery life – no constant charging required.Lunar Gold with Bone Band

      Buy The vívoactive® 6

      vívoactive® 6 doesn’t just track your day, it enhances it. Stylish, intuitive and built for balance, it’s the wearable that helps you prioritise you.

      READ MORE: The Gross Truth About Your Smartwatch (And How To Fix It)**WH Partnership More

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      Why Am I Gaining Weight During Perimenopause?

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      There are some symptoms of perimenopause we’re all familiar with – the hot flushes, irregular periods, the mood changes – and some we’re less familiar with. And if you’ve noticed you’ve gained some weight or your body fat has increased despite your workout routine and exercise remaining unchanged, it may be down to this ahem period and not your efforts. Perimenopause and weight gain are a pretty common combination. Below is everything you need to know about why it’s happening and what you can do about it.What Is Perimenopause?Simply put, perimenopause is the transitional stage leading up to menopause. It means “around menopause”. There’s no set age for when perimenopause begins. It typically begins in your 40s, but many women begin to experience symptoms before that, sometimes as early as their mid-to-early thirties. What Happens During Perimenopause? During perimenopause, your ovaries gradually produce less oestrogen – the main female hormone. As oestrogen decreases, it throws off the balance with another hormone produced by your ovaries; progesterone. During perimenopause, your hormone levels can be unpredictable, rising and falling unevenly.Due to changing and fluctuating your hormones, your menstrual cycle may become irregular, with changes to the length of your cycle, your flow and the time between periods. You may also begin to experience various symptoms.READ MORE: Your Perimenopausal Weekly Workout PlanSymptoms Of PerimenopauseSome common symptoms people may experience during perimenopause include:Irregular periods

      Hot flushes

      Low libido

      Night sweats

      Vaginal dryness

      Changes to mood like depression, anxiety, irritability or mood swings

      Sleeping problems

      Fatigue

      Changes to skin and hair (thinning hair or dry skin)

      Weight gain or difficulty losing weightWhen Does Menopause Begin?After 12 consecutive months without a period you will have officially reached menopause. The post-menopausal phase begins after that.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”Why Am I Gaining Weight During Perimenopause?Yes, those internal changes happening in your body might be manifesting physically. According to a 2021 study, women in late perimenopause had 10% less muscle mass than those in early perimenopause. And research also shows that the rate of fat gain could double in the two years leading up to your final menstrual period.According to the British Menopause Society, at least 50% of women are affected by weight gain during perimenopause and menopause, making it one of the most common side effects. The British Menopause Society also reported that evidence from the SWAN (Study of Women’s Health Across the Nation) study and The Healthy Women’s study suggests that women gain approximately 1.5kg per year during perimenopause. This results in an average weight gain of 10kg by the time menopause is reached.The decrease in oestrogen that happens during perimenopause could be partly to blame. Less oestrogen can cause an increase in body fat.READ MORE: Less Sex Could Lead To Early Menopause, According To This StudyOestrogen and InsulinOestrogen plays a role in optimising insulin, which moves glucose out of your bloodstream and regulates blood sugar levels. Because during perimenopause you start to have less oestrogen, you’ll have excess insulin. That means the cells in your pancreas that regulate how much insulin is synthesised and secreted will start to resist the insulin that is typically used for energy. This insulin resistance is what could cause weight gain.Oestrogen and EatingOne type of oestrogen called estradiol decreases at menopause; a hormone that helps regulate your metabolism and body weight. 2019 research also found that oestrogen helps to control hunger signals which would prevent excessive consumption of calories. However, with the decreasing levels of oestrogen during perimenopause, your ability to recognise hunger may lead to overeating and therefore weight gain.Why Am I Gaining Weight Around My Belly?Due to the hormonal changes happening during perimenopause, fat distribution in the body changes, too. This has been happening throughout your whole life, with the fat distribution of boys and girls being similar up until puberty. Then, as adolescents, girls start to have higher body fat percentages with oestrogen causing fat distribution in the breasts, buttocks and thighs (boys who have higher muscle‐to‐fat ratios due to higher testosterone levels).During a woman’s reproductive years, additional fat deposition can be found in the pelvis, buttocks, thighs and breasts. And then comes perimenopause, where most of the fat accumulates around your midsection, abdomen and upper body. This is known as visceral fat. As oestrogen levels reduce, visceral fat increases from 5-8% total body weight to 10-15% total body weight, says The British Menopause Society. Visceral fat is concerning as it leads to serious health issues such as diabetes, heart disease and strokes. So the aim is to always focus on trying to decrease the visceral fat you have.At the same time, you’re ageing and ageing typically leads to less physical activity. The less lean muscle mass you have (which occurs naturally as you age, too), the slower your metabolic rate (which means your body burns less calories).That’s where exercise comes in. Tailoring your exercise routine to this perimenopausal period will help get you the results you want. Luckily, we’ve consulted a personal trainer to do the heavy lifting for you, so all that’s left is, well, some heavy lifting. Below, you’ll find a perimenopause workout plan (with a schedule you can download) as well as exercises to incorporate into your workout routine.What To Do Next? More

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      How To Exercise During Perimenopause To Maintain A Healthy Body Composition

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      No, you’re not imagining things! Perimenopause marks a major shift in a woman’s body – with hormonal fluctuations impacting muscle tone, metabolism and energy levels. The right training approach can help counteract these changes, keeping you strong, lean, confident and even looking and feeling better than you’ve ever felt before! But you should educate yourself ahead of time and have a set “game plan” in place to remain on track. This perimenopause workout plan should help get you started.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.Why Is It Important To Exercise During Perimenopause?Call it the revenge of the middle-aged women if you will, but the fact is that women are taking better care of their health than ever before. And according to Discovery, the focus on women’s health is increasing worldwide.Many women between the ages of 40 and 50 are fully embracing their “health-era” and it’s an important time to do that. Research published in PLOS Medicine found that women in their 40s and 50s who consistently exercised had better health-related quality of life than those who didn’t. But it’s also never too late to start. The researchers reported that the benefits were the same for women who began to consistently exercise at age 55 as those who always had.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”In the season when you are fortunate enough to move, ensure to make every movement count!It’s empowering to know that the movement you incorporate today, will sustain your body and health for years to come. Personal trainer Angelique has seen it herself. She’s worked with many women who lived healthily and trained all through their life, and when they then suddenly fell ill, their body was able to sustain their health and help them fight through life’s challenges. In the season when you are fortunate enough to move, ensure to make every movement count!How To Exercise For PerimenopauseThe key to navigating perimenopause with ease is a balanced approach. In this fast-paced and ever-changing phase of life the word “balance” may not be a huge part of your vocabulary but it’s worth working towards. A hybrid training approach incorporating strength, cardio and mobility/recovery is what’s recommended during perimenopause. But it’s important to note that how long and how often you do each component matters, too.Strength TrainingHow Often: 3-4x per week.Strength training is a non-negotiable. This is your number one tool for preserving lean muscle mass and keeping your metabolism humming. The more muscle you have, the more effectively your metabolism works and therefore the more calories you will burn while resting. In order to promote muscle growth, you need to stimulate your muscles through lifting weights. That’s because lifting weights stimulates muscle protein synthesis, helping you retain strength and shape while preventing excess fat gain.As oestrogen levels dip, muscle breakdown accelerates, making it crucial to engage in resistance exercises. Don’t be afraid to lift too heavy. When you are young and your testosterone levels are high and you have a combined high muscle tone, the fear of gaining too much muscle too fast could be more justified. But during your 40’s and 50’s this fear is no longer valid. Focus on compound movements like squats, deadlifts and presses to work multiple muscle groups efficiently.READ MORE: Less Sex Could Lead To Early Menopause, According To This StudyCardio How Often: 2-3x per week.Opt for a mix of steady-state and high-intensity interval training (HIIT) for heart health and fat metabolism.High Intensity Interval TrainingAn academic review of over 50 studies showed that two weeks of continuous HIIT reduced insulin resistance more than traditional continuous exercise. HIIT is great for the perimenopausal phase as it promotes an increase in insulin sensitivity and therefore could reduce weight gain.Aim for one HIIT session of a maximum of 20 minutes. Anything longer than 20 minutes isn’t truly HIIT as you aren’t able to maintain the maximum training effort required by HIIT. Plus, overdoing it with the intensity could exacerbate the already existing hormonal imbalances that come with being perimenopausal by increasing your cortisol levels.Steady-State CardioSteady-state cardio is where you sustain the same level of effort over a long period of time. There is no need to outrun the person next to you on the treadmill or even do the fastest sit ups in the room. Slow and steady wins the race and preventing injuries from occurring is far more important. Sustained workouts are where it’s at! Even just a moderate walk up and down a bench, will do. READ MORE: When Menopause Impacts Your ProductivityMobility & Recovery How Often: DailyYoga, Pilates and stretching enhance flexibility, reduce injury risk and support joint health. And as you go through perimenopause, your muscles may not recover in the same way they used to. Your muscle stem cells (aka satellite cells) are crucial in muscle regeneration and repairing damaged muscle fibres. And these cells need oestrogen in order to function optimally but as we know, your oestrogen levels decline during perimenopause, which is why you need to prioritise recovery during this period.That’s easier said than done, of course. Finding time every day to fit in an hour-long yoga session while humming Enja can be challenging. But there’s an easy way to get in some self-care and stretching. When you sit in the bath – alone – try touching your toes and doing small basic stretches while your body is warm and during a period in the day when things have hopefully calmed down.Then, once a week try to do a 45- to 60-minute yoga session. A study in the Journal Of Obstetrics And Gynaecology Research found that yoga can soothe hormonal symptoms in perimenopausal women – including changes in your body composition. The study showed that yoga stimulated the glands responsible for regulating your hormones.NEAT ExerciseHow Often: DailyStaying active outside of your dedicated sweat sessions is important too. And that’s where Non-Exercise Activity Thermogenesis or NEAT comes in. NEAT refers to the energy you burn when you’re not eating, sleeping or formally exercising. Some ways to increase NEAT would be walking more, getting a standing desk, doing some gardening or playing with your kids.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?According to Dr James Levine, known for his research on NEAT, someone with high NEAT could burn up to 2000 extra calories per day compared to a similar person with low NEAT. And in a 2006 research paper, Levine found that obese people tended to spend 2.5 more hours each day sitting than sedentary lean people. This is important because a 2014 study showed that just two hours of sitting can cancel out the benefits of a 20-minute workout.Weekly Workout Schedule For PerimenopauseNeed a visual reminder to help you schedule your weeks? Here’s the type of exercise you should be doing as well as how often throughout your week. More

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

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      Shakira said it best. Your hips don’t lie and that’s especially true as you start to get older. That’s why we want to urge you to make yoga for hips and lower-body part of your day-to-day. And we’ve got the perfect stretches for you, straight from a yoga instructor. They’re simple and accessible so you can add them to your morning or nighttime routine with ease. Meet the experts: Wimpie van der Meijden is a physiotherapist and founder of Athletic Recovery Centre in Cape Town. Oratiloe Matla is a yoga instructor and WH Cover Search 2024 finalist.Benefits Of Lower-Body Stretches & Yoga“Stretching and flexibility isn’t necessarily about extreme poses, but improving the quality of your everyday movement,” says Oratiloe Matla, yoga instructor and WH Cover Search 2024 finalist (find out how to enter our 2025 WH Cover Search here).“We rely on our legs for the most basic movements, like walking, driving, even sitting. What we don’t realise is the tension we take up from these everyday basic movements, and engaging in lower body stretches is the perfect way to release that tension,” says Matla. “Having a flexible lower body enables us to move with ease, strengthen our workouts (hello runners!), improve posture and experience less pain,” says Matla.According to physiotherapist and founder of Athletic Recovery Centre in Cape Town, Wimpie van der Meijden, some benefits you can expect to enjoy when you do lower-body stretches include:Improved flexibility and range of motion: This can reduce the risk of injuries.

      Enhanced blood flow and muscle recovery: Better circulation aids in nutrient delivery and waste removal.

      Postural improvements and balance: Regular practice can help correct muscle imbalances.

      Stress reduction: Yoga, in particular, integrates breathing techniques that reduce overall stress.

      Prevention of chronic pain: By keeping muscles supple, you lower the likelihood of developing conditions like lower back pain.“Our body communicates – what a gift! Don’t let that lower back pain shame you into thinking something’s wrong with you – it’s a sign to stretch,” Oratiloe encourages.READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”How To Perform Lower-Body Stretches SafelyYes, it’s actually possible to do some damage if you aren’t stretching properly. So make sure you don’t just go into that glute stretch guns blazing. Below are Wimpie van der Meijden’s tips to safely incorporating stretches into your life.Warm-up firstSpend 5-10 minutes doing light cardio. We’re not saying you should break out in a sprint. Doing something like brisk walking is perfect and it will help to increase blood flow. Incorporate dynamic stretching pre-activityDoing some dynamic stretching before you do a workout, yoga flow or stretch session prepares your muscles for movement. You don’t want to be doing static stretching before your workout because it could increase your risk of injury. Not sure where to start? Try this 6-move dynamic warm-up here.Use static stretching post-exerciseOnce you’re done with your workout, it’s time for static stretching. Hold your stretches for 30 seconds or more without bouncing. Try these 3 stretches post-workout, making sure to hold each for at least 30 seconds.Dynamic Stretching vs. Static Stretching: Static stretching refers to holding a position isometrically for a given duration. Dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of reps, taking a joint through its range of motion.Listen to your bodyYou should stretch to the point of mild tension, not pain, van der Meijden warns. And Oratiloe shares the same sentiment. “Yoga teaches us to move mindfully and that means allowing your practice to meet you where you are. This way you learn to identify the difference between experiencing pain or tension in a stretch,” she says.“Sharp pain is an indication that you’re over-exerting yourself or a sign of injury – whereas tension usually means you’re being challenged, and that kind of discomfort is the one you breathe through and eventually ease into.”READ MORE: The 3 Stretches You Should Be Doing DailyProgress graduallyYou shouldn’t jump straight into a 40-minute stretch session if you’re not even regularly stretching after your workout. Again, it’s all about listening to your body. “Increase intensity and duration slowly over time,” advises van der Meijden.And don’t forget two more important things; breathing and patience. “Breathe. Please breathe. And be patient with yourself,” reminds Matla.Focus on proper formVan der Meijden says you should consider consulting a professional or using instructional resources to ensure you’re performing movements correctly.Why Stretching Is Important As You AgeA study of men and women aged 55 to 86 in the Journal of Aging Research found a decrease in flexibility of the shoulder and hip joints by about 6 degrees per decade, with a significant decline after 70 years. And that decreasing flexibility can affect your day-to-day life. “Feeling stiff in your lower body, especially your hips can lead to injuries and discomfort when performing simple tasks,” says Matla.“Several studies have demonstrated that older adults who incorporate stretching and flexibility exercises experience better mobility, reduced joint stiffness, and an overall enhanced quality of life,” says van der Meijden. And it really is all about streeeeetching that quality of life. Research in the International Journal of Yoga and related studies highlight that regular stretching and yoga improve mobility and balance – critical factors for long-term musculoskeletal health, notes van der Meijden.READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More FlexibleHow To Reduce The Effects Of Ageing On Your JointsHere are van der Meijden’s top tips for staying mobile as you age:Engage in low-impact exercise: Activities such as swimming, cycling or walking reduce joint stress.

      Do strength training: Helps support and stabilise joints.

      Incorporate flexibility routines: Regular stretching or yoga can maintain range of motion.

      Maintain a healthy weight: This reduces excess stress on weight-bearing joints.

      Make sure your nutrition is balanced: A diet rich in anti-inflammatory foods and omega-3 fatty acids can support joint health.

      Stay hydrated and rest adequately: This is essential for joint lubrication and recovery.How Long Do I Need To Stretch For?We’re not saying you have to spend hours in downward dog. At Athletic Recovery Centre in Cape Town they’ve witnessed dramatic improvements with consistent short-duration (even five minutes a day) stretching or mobility routines. “Five minutes a day of dedicated time to improve oneself can lead to measurable improvements in flexibility and reductions in pain,” says van der Meijden.Best Yoga Stretches For Hips And Lower-BodyInstructions: You can practice these yoga stretches as a warm-up before your weight training or run.On recovery days: where your main goal is just to stretch, hold the poses for 30 seconds on each side, with deep breaths.For the insomniacs: lean more into the static poses (1, 2, 5) as you focus on your breathing to activate your parasympathetic nervous system, inducing sleep.For the early risers: perform (3, 4, 6) as dynamic stretches to energise the body. When doing the entire sequence, hold each pose for x5 breaths (x1 breath = inhale + exhale).Pro Tip: Try to identify any imbalances in your body – we all have a ‘good’ side (a more flexible side, that is) and that means we need to give more time and care to the tighter side. “When I’m on the mat, I usually start with the side that’s tighter or weaker and hold the stretch for longer,” says Matla. 1 . Butterfly Pose (Baddha Konasana)Siobhan Brazier (@sbrazierphotography)Why It Rocks: This is great for those who spend hours at their desks by helping to release tension from prolonged sitting. It stretches the inner thighs, groin and hips and improves circulation in the pelvic region.How To: Sit with your spine tall and bring the soles of your feet together. Let your knees fall outward. Hold your feet with your hands and gently press your knees down. Inhale to lengthen the spine, exhale to deepen the stretch. Stay here for 30 – 60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow.Modification: Sit on a cushion if your knees are high off the ground.READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain2. Reclined Figure Four Pose (Supta Kapotasan)  Why It Rocks: Runners and those with tight hip muscles, this is your holy grail. This opens the outer hips and glutes and relieves tension in the lower back.How To: Lie on your back and cross your right ankle over your left thigh (A). Hold behind your left thigh and pull it toward your chest. Inhale to lengthen, exhale to deepen the stretch. For a hamstring stretch, extend the bottom leg up (B). Hold for 30-45 seconds, then switch sides. 3. Low Lunge (Anjaneyasana)Why It Rocks: It’s an essential pillar of a strong lower body, strengthening the lower body and improving balance. It stretches the hip flexors and quadriceps and opens the chest when arms are lifted.How To: Step your right foot forward into a lunge, left knee resting on the mat. Keep your front knee stacked over the ankle (A). Sink your hips forward while keeping your chest lifted. Place your hands either on the top of the knee or on the mat (B). Exhale as you sink deeper into the pose. To stretch further into the hips, lift your knee off the mat (C). Hold for 30–45 seconds, then switch sides.Modification: Place yoga blocks under your hands for support if needed.4. Lizard Pose (Utthan Pristhasana)  Why It Rocks: Lizard pose deeply stretches the hip flexors, groin and hamstrings. It improves hip mobility and enhances flexibility in the lower body.How To: Start in a low lunge with hands inside the front foot (A). Keep the back leg extended or rest the knee on the floor. Lower onto your forearms if possible. Inhale to create space, exhale to sink deeper. To open up more into the hips, place your hand on the knee and push yourself away as you lift the chest (B). Hold for 30 – 60 seconds, then switch sides. Modification: Use a block under your forearms if they don’t reach the floor.Knowledge Boost: “Sometimes tears may flow while you’re in a stretch, especially since our hips store emotions and trauma –allow yourself to journey through that release with no shame,” says Matla.5. Pigeon Pose (Eka Pada Rajakapotasana)Why It Rocks: If you’ve been going through a lot lately, this promotes relaxation and release of stored emotions in the hips. It deeply stretches the hip rotators and glutes and relieves lower back tension.How To: From table top, bring your right knee forward and place it behind your wrist (A). Extend your left leg straight back. Square your hips as much as possible (B). Inhale to lengthen, exhale to release tension. Fold forward over your right shin for a deeper stretch. Hold for 30 – 60 seconds, then switch sides.Modification: Place a block or bolster under your hip if you feel too much strain.READ MORE: 4 Prenatal Yoga Moves To Do At Home6. Yogi Squat (Malasana)  Why It Rocks: This next-level squat strengthens the lower body and improves pelvic stability. It also enhances hip mobility and aids digestion by stimulating abdominal organs.How To: Stand with feet slightly wider than hip-width apart. Lower into a deep squat, keeping your heels on the ground if possible. Bring hands to heart centre and press elbows against knees (A). Inhale to lengthen the spine, exhale to sink deeper. Hold for 30–60 seconds. To make this stretch more dynamic, reach each arm up as you twist the torso and lift the chest towards the extended arm (B). Return to yogi squat (A).Modification: Place a block under your seat for support if needed.7. Hero’s Pose (Virasana)Siobhan Brazier (@sbrazierphotography)Why It Rocks: It’s an amazing stretch for the quadriceps and the often-overlooked ankles. It also encourages better posture and relieves knee tension.How To: Kneel with your knees together and feet slightly wider than hips. Sit between your heels with your spine tall (A). Inhale to lift the chest, exhale to soften the legs. Hold for 30–60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow. Modification: Place a block or cushion under your hips if sitting is uncomfortable.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your Routine8. Half Hero Pose (Ardha Virasana)  Why It Rocks: A real all-rounder, this move stretches the quadriceps and hip flexors, improves flexibility in the knees and ankles and also helps realign posture.How To: Sit with both legs extended forward. Bend one knee and bring the foot beside your hip, like in Hero’s Pose. Keep the other leg extended straight (A). Inhale to sit tall, exhale to relax into the pose. Hold for 30–60 seconds, then switch sides. To deepen the stretch in your hamstring, fold forward. To deepen the stretch in your quads, lean backwards resting on your elbows (B). Modification: If knee discomfort arises, sit on a cushion or keep a slight bend in the extended leg.Workout Images: Siobhan Brazier (@sbrazierphotography) More

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      The 4 Best Exercises To Do If You’re Going Through Perimenopause

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      Going through perimenopause? Adjusting your exercise routine to account for that could make the world of difference. And strength training is a great place to focus your energy (it helps you preserve lean muscle mass and keeps your metabolism humming). Learn the basics and then tackle these four perimenopause workout moves to maintain muscle through this new life phase.What Role Do Hormones Play?One of the major reasons perimenopause is so disruptive both to our lives and bodies, is due to hormones. During this period your hormones are out of sync and constantly changing.One of those important and ever-changing hormones is testosterone. Our testosterone levels naturally decrease as we age, especially around menopause. While we usually associate testosterone with men, testosterone plays a huge role in women’s health; impacting everything from sexual desire and mood to bone health, muscle strength and energy levels.Oestrogen is another hormone that declines during perimenopause. This hormone helps control hunger signals, regulate metabolism and body weight, so lower levels may lead to weight gain. That’s why strength training is so effective as you go through perimenopause; it’s boosts your metabolism and helps you preserve and build lean muscle mass.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?It’s important to be aware of how your hormones change through perimenopause because if you understand how the human body works, you’ll be better equipped to prevent or at least reduce the major risks and symptoms of menopause, says personal trainer Angelique van der Linde. Being able to narrow down when you are in perimenopause is vital for your health and reduced symptoms in menopause. The sooner you are able to pinpoint where you are in your hormonal cycle in life, the better.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.What Helps Counteract The Hormonal Shifts During Perimenopause? The verdict is still out, says Angelique, but the majority of research suggests the following: Progressive OverloadGradually increasing weights ensures continuous muscle growth. A 2011 European Journal of Applied Physiology study found that a progressive overload regimen increased bicep strength and muscle growth in both men and women.Full-Body WorkoutsEngaging large muscle groups boosts metabolism and hormone regulation. One of the ways to affect your resting metabolic rate (aka how many calories your body burns at rest) is to change your body composition so that you have more muscle and less fat. Incorporating strength training sessions that work big muscle groups is a highly effective way of doing this.Shorter, Intense SessionsPerimenopausal bodies respond well to efficient, focused training. That doesn’t mean a 15-minute workout while talking on your phone or swiping through social media, though. You must be present when you train. That’s the only way to ensure that a short workout remains effective. Work smarter, not harder!It’s never about motivation… it’s always about discipline. Prioritising RecoveryRest days and quality sleep aid in muscle repair and hormonal balance. Angelique uses a product from her own brand: the JVL Calming Aid. It’s a natural product that helps her mind and body to calm down after a busy day, allowing her to get the rest her body needs and better sleep. What Should I Do If I Have No Motivation To Exercise?Create a non-negotiable routine that you stick to and commit to short, structured workouts (even just 15 minutes). Showing up, even on low-energy days, keeps momentum going. Remember, it’s never about motivation – no one feels like doing a workout at 5am in winter – it’s always about discipline. How Can I Get Better Results Without Working Harder?Try utilising the mind-muscle connection. Instead of rushing through reps, slow down and focus on engaging the target muscles. This enhances effectiveness and prevents injury. The added benefit of remaining conscious of what your body is doing during each set, is crucial for results to follow. Try to leave your problems at the door to your gym and remain present during your workout. This is the space where your health should take preference.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”What Should I Do Besides Exercising To Support Body Composition Goals?You need to prioritise protein. Aim for 20-30g per meal to support muscle repair, curb cravings and regulate blood sugar. If you’re too busy to make a meal during the day like Angelique, get creative. Angelique makes extra protein the night before and eats that during the next day. She also packs a JVL Slender Dessert shake to drink in between meals. This prevents muscle breakdown to a large extent and helps her fuel her physique. The Best Exercises For Maintaining Muscle And Managing Body CompositionThese are personal trainer Angelique van der Linde’s go-to moves for sculpting a strong, lean body.Beginners: Start with bodyweight variations and light resistance. Training with a broom or even two water bottles is a game changer for any beginner workout and will prevent injuries.Advanced: Increase weight and incorporate tempo changes for added challenge.1. Squats

      Why It Rocks: This strengthens the legs and glutes while promoting balance. Angelique loves incorporating a resistance band in while she squats or using the squat rack if she’s in the gym. The magic lies in the squeeze of your glutes upon the completion of each movement. You can add a resistance band, dumbbells or a barbell. Better yet, improvise and do this exercise with a broom; if you do it right, you will feel this!

      How To: Keep feet shoulder-width apart, push hips back and lower until thighs are parallel to the floor. Push back up, returning to your starting position. That’s 1 rep.READ MORE: When Menopause Impacts Your Productivity2. Deadlifts

      Why It Rocks: Deadlifts engage the posterior chain for total-body strength. Correct form is the most important factor to consider when doing a deadlift!

      How To: With your feet about shoulder-width apart and an overhand grip, hinge at the hips, keep the spine neutral and lift the weight using your glutes and hamstrings. Place your toes on a slight elevation to ensure that your focus remains on your glutes and not your quads. The more you squeeze your inner thighs together on the raise, the better.3. Push-Ups

      Why It Rocks: Push-ups are a fantastic bodyweight exercise for upper-body endurance. Even though Angelique absolutely hates doing these, it makes her feel strong and tough so, just gets them done.

      How To: Start in a high-plank position with hands slightly wider than shoulder-width apart. Maintain a straight line from head to heels, engaging your core and glutes and lowering with control until your chest almost touches the floor. Push back up, maintaining that straight line. That’s 1 rep.

      Getting your hips down and in line with your head is tricky but that’s the aim. If you don’t suck in your abs, then this exercise is pointless. If your lower back hurts, find the problem in your core. Chances are you’re not tucking it in enough. 4. Skipping

      Why It Rocks: Adding some skipping between weighted sets, helps Angelique to keep her body lean. It’s also a very effective full-body workout you can do without having to apply your mind to get a good set in.

      How To: Hold the rope’s handles and extend your hands and forearms at least 30cm away from your body, at a 45-degree angle. Step over the rope so that the middle of the rope hits the back of your feet. Use your hands and wrists to swing the rope over your head, avoiding moving your arms. As the rope comes toward the front of your feet, hop over it. Repeat.Ultimately, perimenopause isn’t a roadblock – it’s an opportunity to build a strong, resilient body. With the right training and lifestyle strategies, you can navigate this phase with confidence, energy and vitality. Angelique says she would even go as far as to say that if you follow these basic principles, your youthful self will return in a stronger and more fierce form with a new, fresh you! More

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      This Free Beginner 10K Running Plan Works In Just 10 Weeks

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      Just like starting a new job, hobby or meeting someone new, starting from scratch can feel super intimidating. That’s why we’ve taken the sting out of your running ambitions with this free beginner 10K running plan. Because honestly, there’s no reason why everyone shouldn’t be lacing up their running shoes. Below, really important running tips for beginners – and that free training plan! Benefits Of Trying This 10k Running PlanA study in the Journal of Adolescent Health found that running for just 30 minutes per week can improve sleep quality, mood and concentration. Full of excuses? Try shuffling out of this running perk: studies show that running can help to increase bone mineral density, making your bones stronger and slowing the ageing process related to bone loss. It’s also one of the cheapest, easiest forms of exercise ever and is extremely functional, if you call running from your problems an everyday activity. How Long Does It Take For Beginners To Run 10K? This plan is tailored to help absolute beginners go from couch all the way to crossing the finish line of a 10km race. But, it’ll take sticking to – skip a week of training and your timeline extends accordingly. If you already have a baseline of fitness, or your 5K time is speedy, this free beginner 10K running plan will help improve your time. Is A 10km Run Fine For Beginners? For sure – this 10K running plan, tailor-made for beginners, is designed to help beginners find their stride. But don’t think you can go from regular walks to the fridge to 10k finish line in one week. If it’s your very first time running, then it’s a good idea to set up a form assessment with a local run coach. This will prep you with the basics and ensure that you’re running correctly and safely. Running correctly is crucial for reducing the risk of injury and improving your speed.READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsWorkouts for this running plan To complement your running, this training guide incorporates strength training to up your speed and muscle endurance. We recommend these workouts. Trouble committing to your training plan? Find a running partnerHate doing things alone? Sean Tait, a running coach from Off The Mark, suggests grabbing a buddy to help keep you committed or better yet, join a running club! “A partner can also make your runs seem to pass a lot quicker, as usually there will be some dialogue that forces you to think of something other than how far you still have to run. There’s also a big benefit in safety in numbers, too,” he says.Commit to a sustainable training schedule Don’t bite off more than you can chew. If you feel that you can’t commit to running every day, then find a schedule that works for you. “Rather, start at three runs per week and keep the consistency for a few weeks. You can always add a 4th and 5th, and so on at a later stage. This will also lower the risk of doing too much running before your body is actually ready,” explains Sean.READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreCross-training ideas for this running planThese routines stretch, strengthen and condition your body to complement your running. Find The Right Shoe“I have some bad news for you – shoes don’t make you faster, you make you faster. Buy a pair of shoes that is a great fit for your style of running and shape of the foot,” urges Sean. It’s worth the extra money to go to a reputable shoe store that has professionals who can help you determine the optimal shoes for your foot. “Trust me, the wrong shoe will cost you thousands in medical treatment,” he adds.READ MORE: The Best Running Shoes For Hyrox, Speed, Distance & TrailMix Up The SurfacesWhen you start running, it can be very tempting to just stick to one kind of terrain but Sean suggests mixing things up.  “Do some running on the grass, perhaps an interval or track session. You could also move one of your weekly runs to the trails, once you start doing longer runs. It’s been proven that our risk of chronic injuries is lower when mixing up the surfaces, as the impact stress are less repetitive,” he explains.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineLet’s Hit The Road!Okay, so are you ready to run? Sean designed this programme to help ease you into running – perfect for the absolute beginner. You can save or print this training schedule to follow along to. More

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      How To Choose The Best Hydration Pack 

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      Looking for the best hydration backpack for your next ride, hike or run? The team at Thule has put together a quick guide to help you choose the right one.Anyone who enjoys outdoor activities knows how important it is to stay hydrated, and sometimes a simple water bottle just doesn’t cut it. Hydration packs are designed to help you comfortably carry water while also providing the convenience of a backpack.With so many options available, let’s look at how to pick the best hydration pack for your next outdoor adventure.Types of Hydration Packs1. Hydration BackpacksHydration backpacks are a great option for both runners and cyclists who need to carry a larger volume of water and additional gear. The pack sits snugly on your back and often features a hydration reservoir with a hose for easy drinking on the go.Best for: Long-distance runners, marathoners, trail runners, and endurance mountain bikers.Why choose it? Even weight distribution, extra storage for energy gels, keys, or a light jacket.2. Hydration Hip PacksThis style of pack is becoming increasingly popular with both mountain bikers and runners. A hydration hip pack sits around your waist, keeping your back free and helping you stay cooler. It’s a great option for those who want hydration on the move without the bulk of a backpack.Best for: Shorter runs, trail runners who prefer less weight on their shoulders, and mountain bikers who need to maintain balance.Why choose it? Lightweight, low-profile, and doesn’t interfere with upper-body movement.READ MORE: What Is Rucking? How To Try The Cardio And Strength Workout, According To ExpertsWhat Size Hydration Pack Do I Need?Since water adds weight, choosing the right size is important:0.5 litres: Best for short-distance runners and light hikers.

      1 – 1.5 litres: Ideal for mountain bikers and runners who want to keep weight low while staying hydrated.

      2 – 2.5 litres: Best for long-distance adventures where refilling might not be possible.How to Use a Hydration PackHydration packs make drinking on the go easy and efficient.Hydration ReservoirMost hydration backpacks come with a plastic bladder (reservoir) that holds water. A drinking hose extends from the pack, allowing you to sip without breaking stride.Retrakt™️ SystemExclusive to Thule, the Retrakt System features a magnetic hose that snaps back into place on your shoulder strap after drinking—perfect for runners and riders who want a hassle-free experience.Water Bottle HoldersSome hydration packs (especially hip packs) are designed to carry water bottles instead of a reservoir. These are great for runners and mountain bikers who prefer quick access to hydration.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineChoosing the Best Hydration Pack for YouThule Rail Hydration Pack

      Designed for serious mountain bikers, the Thule Rail series is available as a backpack or a hip pack.

      Best for: MTB riders tackling long rides or technical trails.

      Key features: Available with or without integrated hydration reservoirs, and the 12L Pro model includes a back protector.

       The Rail 18L Backpack has a convenient compartment for a spare E-bike battery

      Thule Vital Hydration Pack

      Light and fast, the Thule Vital series is engineered for both mountain bikers and trail runners.

      Best for: XC mountain bikers, trail runners, and endurance athletes.

      Key features: Snug fit, quick-access pockets, and lightweight design.

      Thule UpTake Hydration Pack

      A sleek, minimalist hydration pack built for efficient hydration and storage.

      Best for: Runners and gravel cyclists who need a streamlined hydration solution.

      Key features: Low-profile design, quick-access pockets, and a secure fit.

      Whether you’re hitting the trails on a bike or logging a few kilometers on foot, the right hydration pack can make all the difference. Consider your activity type, distance and comfort preferences when making your choice. With Thule’s range of hydration packs, you’ll stay hydrated and focused on your adventure – no matter where the trail takes you.**WH Partnership More