Fitness

‘Fitness Doesn’t Make You Special Any More’ – Here’s Why That’s a Good Thing

Published

10 months ago

March 10, 2025

‘Fitness Doesn’t Make You Special Any More’ – Here’s Why That’s a Good Thing

This essay is part of our Men’s Health at 30 collection, an exploration of how the wellness landscape has transformed for British men since 1995 – and where there’s work yet to be done.

Here, coach and Men’s Health Fitness Director Andrew Tracey celebrates the evolution of ‘training’ as a lifestyle.

I was a scrawny 17-year-old when I took my first job in a gym. Men’s Health was just 10 years old at this point, but its ‘cover model search’ was already an institution.

We had a magazine rack on the counter at the gym. Members would leaf through the mags while I whizzed them up a chalky protein shake (you kids don’t know you’re born with your Grenade bars and Vimto Clear Whey…). There were several publications, mostly bodybuilding-oriented, but MH was the only one that appealed to the everyman. At the time, however, the everyman just wasn’t all that into working out.

It might be hard to imagine now, but looking back even 20 years, training for training’s sake was pretty fringe. I lived in a large town, but there were only two gyms and a leisure centre. When I qualified as a coach, I was the third or fourth in the area. There were bodybuilders, there were athletes who played a sport of some description – and there was everyone else.

There was no meaningful middle ground, where exercise and movement formed a pivotal part of your existence, yet you had no particular ambition. The first time someone asked me about my ‘training’, I replied, ‘But I’m not training for anything.’ The idea of being fit and strong simply to improve my everyday life hadn’t occurred to me – or, it seemed, the rest of the world.

If you’d told me back then that the fitness industry would grow to be worth $100 billion and that many teenagers would choose a chest-day pump or Hyrox PB over Heinekens in the park, I wouldn’t have believed you. Yet now, as a 36-year-old, I can count on one hand my friends who don’t exercise.

Placing the gym at the core of your identity doesn’t make you special any more – a fact that’s undoubtedly frustrating for some. I’ve had to take up new hobbies to annoy people with, now that they’re genuinely interested in hearing me talk about how to lift heavy things. And I think this is all incredible.

This cycle is self-sustaining. People have taken an interest in improving their lives by working on their bodies, and businesses have capitalised. This, in turn, makes these pursuits more visible, bringing more people into the fold. The tide rises.

Sports supplements are now stocked in every supermarket. You can access well-equipped gyms 24 hours a day for less than a lot of people spend each month on coffee. And although it can seem like all you hear is, ‘There’s so much bad information out there,’ advice on how to approach your workouts skillfully and sustainably has never been more easily accessible.

This is good news for the next generation. My advice to parents – advice I try to live by as a father – is, yes, make sure your kids understand the importance of cultivating strength, fitness and vitality. But don’t do it by discussing exercise as some exalted activity that makes you special or superior. Instead, make it normal. Or, to borrow a well-used phrase, like brushing your teeth.

I think this attitude is becoming the norm. And, I would say, with confidence, that Men’s Health has played a big role in this. To me, this magazine has always been a lighthouse for the everyman – meeting the average guy where he is, offering him something to aspire to and the map he needs to get there.

It can feel like we live under a perpetual cloud of bad news. And yes, health inequalities are widening; the British Medical Association has warned that the UK is ‘getting sicker’ and these are issues that urgently need to be addressed. But – and I say this as someone who came from modest beginnings, with no interest in fitness – if you are interested in doing something, anything, to improve your quality of life by changing how you treat your body, there has truly never been a better time to be alive.

Men’s Health at 30 – More From This Series

With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.

As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.

You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.

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Fitness

You can now exercise with Dunkin’ weighted fitness bangles

Published

7 hours ago

January 13, 2026

Press Room

You can now exercise with Dunkin’ weighted fitness bangles

Dunkin’ has released a limited-edition set of weighted bangles on Tuesday, Jan. 12 through a collaboration with fitness accessory brand Bala, coinciding with the nationwide launch of its new Protein Milk option.

The 2-pound weighted bangles are available exclusively at ShopBala.com/dunkin-bala-bangles for $65 while supplies last. The wearable weights, which can be worn on arms or legs, feature Dunkin’s signature pink-and-orange color scheme and add resistance to walks, stretches, and everyday movement.

The bangles coordinate with Dunkin’s existing Dunk N’ Pump Collection.

Alongside the fitness accessory launch, Dunkin’ introduced Protein Milk as a new beverage addition available at locations nationwide. Customers can add 15 grams of protein to any medium drink that includes a milk or non-dairy base.

The coffee chain rolled out several protein-focused beverages featuring the new Protein Milk, including Megan’s Mango and Strawberry Protein Refreshers, a Caramel Chocolate Iced Protein Latte, and an Almond Iced Protein Matcha Latte.

Fitness

Just 10 Minutes of Exercise May Help Slow Cancer Growth, New Study Suggests – Muscle & Fitness

Published

19 hours ago

January 13, 2026

Press Room

Just 10 Minutes of Exercise May Help Slow Cancer Growth, New Study Suggests – Muscle & Fitness

Exercise has long been known for its muscle building, heart saving, and mind stimulating benefits, but more and more research is beginning to shed light on how being active can inhibit the spread of cancer, with a new study suggesting that just 10 minutes of exercise can switch off the signals that lead to cancer growth. The study, undertaken by researchers at England’s Newcastle University and published by the JAMA Network, showed that even short burst of energetic exercise can trigger quick molecular changes within the bloodstream that can halt cancer growth and accelerate DNA repair.

How Was the Study Carried Out?

30 overweight or obese male and female volunteers aged between 50 and 78 (risk factors associated with cancer) who were otherwise healthy, were asked to complete cycling sessions for around ten minutes. Following this activity, blood samples were then taken to measure 249 different proteins, and how the intervention of exercise may have affected these proteins.

Does Exercise Lower Cancer Risk Long-Term?

The scientists discovered that 13 proteins increased after this exercise, including interleukin-6 (IL-6), a protein that is associated with DNA and damaged cell repair. “These results suggest that exercise doesn’t just benefit healthy tissues, it may also create a more hostile environment for cancer cells to grow,” said Dr. Samuel Orange, who is a Clinical Exercise Physiologist. “… it sends powerful signals through the bloodstream that can directly influence thousands of genes in cancer cells”

It is estimated that regular physical activity can reduce the risk of bowel cancer by around 20 percent. “It’s an exciting insight because it opens the door to find ways that mimic or augment the biological effects of exercise, potentially improving cancer treatment and, crucially, patient outcomes,” added Orange. “In the future, these insights could lead to new therapies that imitate the beneficial effects of exercise on how cells repair damaged DNA and use fuel for energy.”

The study also found that exercise supercharged activity in genes that support mitochondrial energy metabolism, enabling calls to use oxygen more efficiently, while genes that encourage rapid cell growth were essentially switched off, reducing the aggressiveness of cancer cells. “Even a single workout can make a difference,” commented Orange. “One bout of exercise, lasting just 10 minutes, sends powerful signals to the body. It’s a reminder that every step, every session, counts when it comes to doing your best to protect your health.”

Fitness

You Can Keep Your Health And Fitness Resolutions Without Overdoing It

Published

1 day ago

January 12, 2026

Press Room

You Can Keep Your Health And Fitness Resolutions Without Overdoing It

As hopeful as New Year’s Resolutions feel when you’re making them, it can be hard to keep momentum when you’re faced with dark January days, a 5-week month and, well, the state of the world right now.

If this is ringing some familiar bells, you’re not alone. Lots of us struggle to keep going with resolutions and in fact, the second Friday of January is actually dubbed Quitter’s Day as that’s when many of us slip and give up our resolutions.

However, when it comes to health and fitness, one NHS doctor urges that focusing on small wins and having a long-term goal of understanding your body and health can be a lot more beneficial.

You don’t have to do it all at once

Dr Reem Hasan, Chief Medical Officer at Vista Health and NHS GP says: “The best health goals are the ones you can live with, small actions that build momentum and become part of your routine. Sustainable change is what truly transforms health.”

This means you don’t have to race to join your local gym, have a 12-step fitness routine and unrealistic goals that will inevitably burn you out and put you off fitness all together.

Dr Hasan advises taking the three following steps when it comes to health and fitness:

Prioritise movement over perfection

Instead of committing to an intense daily workout, start with something manageable like a short walk during your lunch break, stretching before bed, or taking the stairs instead of the lift.

It’s still January, you still deserve to take your time.

Dr Hasan adds: “These small bursts of activity add up and make movement part of your lifestyle rather than a short-term resolution.”

Add before you restrict

If you’re looking to make your diet healthier, Dr Hasan urgess that restriction isn’t the way forward, saying: “Rather than cutting out foods, focus on adding nutritious options like an extra portion of fruit or vegetables each day, or swapping one processed snack for a whole food alternative.

“This positive approach supports your health without triggering feelings of guilt or deprivation.”

Protect your rest

It is something that we take for granted but actually, good sleep hygiene is essential for our day-to-day wellbeing.

Dr Hasan says: “Sleep is one of the most powerful tools for maintaining health. Set a realistic bedtime, avoid screens for at least 30 minutes before sleep, and create a calm evening routine. Rested bodies and minds make better decisions and sustain energy for other healthy habits.

“When you approach change this way, gently and consistently, you are more likely to build habits that last all year. You will feel stronger, more balanced, and may even inspire those around you to take their own small steps toward better health.”