Fitness
10 Best Selling Treadmills for Quick and Effective Home Cardio Workouts in India
10 Best Selling Treadmills In India: In today’s sedentary lifestyles, staying active and prioritizing health is crucial. Treadmills provide a reliable solution, offering a convenient and effective way to exercise at home. This guide to the top 10 treadmills is designed to help you make an informed decision, whether you’re a fitness enthusiast or just starting your health journey. When choosing a best treadmill for home use, consider several factors. Firstly, the motor power plays a crucial role in determining the treadmill’s performance. Opt for one with a powerful motor that suits your workout intensity and weight. Pay attention to the size and quality of the running surface, especially if you have a long stride or prefer a wider space.
Another key consideration for the best treadmill for home is the inclination levels. Some treadmills offer manual or automatic inclination settings, providing the option to simulate uphill or downhill running for varied workouts targeting different muscle groups. Check the treadmill’s maximum weight capacity to ensure it can safely support your weight. Look out for the treadmills with desirable features such as pre-set workout programs, heart rate monitoring, Bluetooth connectivity, and more to enhance your workout experience. If you have limited space at home, consider a foldable treadmill that can be easily stored when not in use. Lastly, don’t overlook the importance of a good warranty and reliable customer support. These factors ensure you can receive assistance in case of any issues with the treadmill.
Read More: Best Selling Treadmill For Home
10 Best Selling Treadmills In India: Our Top Picks
We’ve put together a list of the top 10 home treadmills in India to assist you in making a well-informed choice. Whether you need a compact, foldable, or technologically advanced treadmill, we’ve got the options for you. Keep reading to know the best treadmill for your home that fits your needs and lifestyle.
| 10 Best Selling Treadmills For Home | Price In India |
| Durafit Panther Multifunction | Rs 44,998 |
| Durafit – Sturdy, Stable and Strong Surge | Rs 29,998 |
| WELCARE MAXPRO PTM405M 2HP | Rs 29,898 |
| Durafit Strong 4 HP Peak DC Motor Treadmill | Rs 26,998 |
| PowerMax Fitness TD-M1 2HP | Rs 24,999 |
| PowerMax Fitness TDM-98 | Rs 18,499 |
| Lifelong FitPro Manual Incline Motorized Treadmill for Home | Rs 17,499 |
| Sparnod Fitness STH-1200 Motorized Treadmill for Home Use | Rs 17,499 |
| Sparnod Fitness STH-1250 Treadmill for Home Use | Rs 16,999 |
| Fitkit by Cult.Sport FT98 Carbon | Rs 13,999 |
1) Durafit Panther Multifunction
Durafit Treadmill is crafted for durability and strength and designed to withstand rigorous workouts and provide you with unmatched stability. With its sleek black color, this treadmill adds a touch of elegance to your home gym. This treadmill is made from high-quality Alloy Steel, it offers exceptional reliability. This treadmill comes with a 1-year warranty on the treadmill, ensuring hassle-free usage. Choose between free installation provided at your doorstep or opt for DIY installation with the help of instructional videos and expert assistance.
Equipped with a powerful 2.75 HP CHP DC motor (5.5 HP Peak Output), this treadmill offers a speed range of 1-18 km/hr, allowing you to customize your workout intensity. The spacious running area of 1335*460 mm provides ample space for comfortable running or walking. Take your workout to the next level with the best treadmill for the home offering 18 levels of auto incline, allowing you to simulate various terrains and intensify your training. With a maximum user weight capacity of 130kg for walking and 100kg for running, this treadmill accommodates users of different fitness levels. Stay informed and motivated during your workout with the wide LCD that shows time, speed, distance, calories, and pulse rate. Convenient handrail controls allow you to adjust speed and incline without interrupting your workout. Durafit Treadmill Price: Rs 44,998
Specifications Of Durafit Panther Multifunction
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Material: Alloy Steel
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Special Feature: Auto Incline
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Recommended Uses For Product: Home Cardio Workout
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Target Audience: Adult
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Speed Rating: 18 km per hour
Pros
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Quality
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Ease Of Installation
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Performance
Cons
2) Durafit – Sturdy, Stable and Strong Surge
Durafit Treadmill is renowned for its sturdiness, stability, and strength. This treadmill weighing 46 Kilograms, strikes the perfect balance between compactness and robustness. The treadmill features a powerful DC motor (4.5 HP Peak Output), this treadmill offers a maximum speed of 14 kilometers per hour, catering to users of varying fitness levels. The spacious running area of 1170×405 mm provides ample space for comfortable workouts.
You will get a versatile training option with 18 levels of auto incline, with the treadmill allowing you to simulate different terrains and intensify your workouts. The treadmill has a maximum user weight capacity of 120 kg for walking and 90 kg for running, ensuring stability and safety during your workouts.n Enjoy the convenience of preset programs, with 4 SA model programs designed to challenge and motivate you toward your fitness goals. Durafit Treadmill Price: Rs 29,998
Specifications Of Durafit – Sturdy, Stable, and Strong Surge
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Special Feature: Foldable
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Target Audience: Adult, Youth
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Maximum Horsepower: 4 Horsepower
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Display Type: LCD
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Power Source: Corded Electric
Pros
Cons
3) WELCARE MAXPRO PTM405M 2HP
Bring the best treadmill for home fitness with the WELCARE Multipurpose Home Use Treadmill, designed to help you achieve your fitness goals conveniently and effectively. This treadmill is designed for home use and provides a convenient workout solution for your home gym. The Treadmill comes in a sleek black color, making it an ideal addition to any home gym setup. Weighing 50 Kilograms, it strikes the perfect balance between stability and portability.
This treadmill for home delivers ample power for interval, speed, or endurance training. The 3-level manual incline feature adds intensity to your workouts, while the multi-function capabilities, including a massager, sit-up, and two 1 kg dumbbells, provide versatility for a full-body workout experience. With a maximum user weight capacity of 110 kg and 12 pre-set programs, this treadmill offers efficient and effective workouts for users of all levels. Monitor your heart rate with built-in thumb sensors, ensuring you stay within your target heart rate zone throughout your workout. WELCARE Treadmill Price: Rs 29,898
Specifications Of WELCARE MAXPRO PTM405M 2HP
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Material: Alloy Steel
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Maximum Speed: 14 Kilometers per Hour
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Special Feature: Folding
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Target Audience: Adult, Youth
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Maximum Horsepower: 4 Horsepower
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Display Type: LCD
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Power Source: Electric
Pros
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Quality
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Ease Of Installation
Cons
Read More: Best Selling Treadmills For Home In India
4) Durafit Strong 4 HP Peak DC Motor Treadmill
Durafit Treadmill – your ultimate fitness companion for a sturdy, stable, and strong workout trail. In sleek black color and compact dimensions of 138D x 69W x 132H Centimeters, this treadmill seamlessly blends into any home gym setup. Weighing 34 Kilograms and crafted from alloy steel, it ensures durability and reliability for long-lasting performance. This treadmill features a powerful 2.0 HP CHP motor (4.0 HP Peak Output) that offers robust performance for your workout sessions. With a running area of 1100×400 mm and a speed range of 1.0-14 km/hr, it caters to users of all fitness levels and goals.
Experience versatile workouts with the 3 levels of manual incline that allow you to intensify your training and target different muscle groups. The run belt thickness of 1.4mm ensures durability and comfort during your runs. The treadmill keeps you informed and motivated with the wide LCD, which provides real-time data on time, speed, distance, and calories burned. Convenient handrail controls allow you to start, stop, and adjust the speed with ease, enhancing your workout experience. Durafit Treadmill Price: Rs 26,998
Specifications Of Durafit Strong 4 HP Peak DC Motor Treadmill
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Maximum user weight capacity of 120kg for walking and 90kg for running
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95% pre-installation setup
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1-year warranty on the treadmill
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The treadmill’s hydraulic system allows easy folding and unfolding, making it compact for storage.
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The treadmill, equipped with wheels, can be easily moved anywhere in the house.
Pros
Cons
5) PowerMax Fitness TD-M1 2HP
PowerMax Fitness UrbanTrek TD-M1 Motorized Treadmill is your ultimate fitness companion for achieving your health and wellness goals. With a weight of 50 Kilograms, it offers stability and durability for a reliable workout experience. This treadmill features a powerful 2.0HP DC motor, the UrbanTrek TD-M1 delivers smooth and consistent performance. With a maximum user weight capacity of 100 kg and a spacious running surface of 47.6 x 16.1 inches (1210 x 410mm), it accommodates users of all fitness levels. This treadmill gives you an experience of versatile workouts with 2 levels of manual incline and a speed range of 1.0 – 14.0km/hr. Monitor your progress with the 10cm LCD, which provides real-time data on time, speed, distance, heart rate, calories burned, and program settings.
Choose from 12 pre-set programs and 3 target-based modes to customize your workout according to your fitness goals. Plus, stay informed about your heart rate with the built-in heart rate sensor. Experience a smooth and quiet treadmill experience, thanks to the precision-machined, steel-crowned rollers of the UrbanTrek TD-M1. These rollers maintain belt alignment, minimizing noise and wear for long-lasting performance. PowerMax Treadmill Price: Rs 24,999
Specifications Of PowerMax Fitness TD-M1 2HP
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Material: Alloy Steel
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Special Feature: Built-In Speaker, Bluetooth, Shock Absorbent, Manual Incline, Foldable
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Recommended Uses For Product: Walking, Sprinting, Running, HIIT, Jogging
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Maximum Horsepower: 4 Horsepower
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Power Source: Corded Electric
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Connectivity Technology: Bluetooth
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Sport: Exercise & Fitness
Pros
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Easy to assemble
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Value for money
Cons
6) PowerMax Fitness TDM-98
PowerMax Fitness treadmill is your reliable companion for achieving your fitness goals in the comfort of your own home. In a sleek grey color and measuring 143D x 63.5W x 106.5H Centimeters, this treadmill is designed to fit seamlessly into your living space. With a weight of 30 Kilograms, it offers portability without compromising on stability. Equipped with a powerful 1.75HP DC motor, the PowerMax Fitness treadmill delivers smooth and consistent performance. With a maximum user weight capacity of 100 kg and a spacious running surface of 43.3 x 15.7 inches (1100 x 400mm), it accommodates users of all fitness levels.
Experience versatile workouts with the best treadmill for the home, which offers a speed range of 1.0 – 10.0km/hr, suitable for users of varying fitness levels. Monitor your progress with the 14cm LED display, which provides real-time data on time, speed, distance, calories burned, and heart rate. Choose from 12 pre-set workout programs and 3 target-based modes to customize your workout according to your fitness goals. Plus, stay informed about your heart rate with the built-in heart rate sensor. For added convenience, the treadmill is equipped with wheels for easy transportation, allowing you to move it around your home with ease. PowerMax Treadmill Price: Rs 18,499
Specifications Of PowerMax Fitness TDM-98
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Material: Alloy Steel
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Special Feature: Wheeled
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Target Audience: All
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Maximum Horsepower: 3.5 Horsepower
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Display Type: LED
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Power Source: Corded Electric
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Minimum Speed: 1 Kilometer per Hour
Pros
Cons
Read More: Best Treadmill For Home
7) Lifelong FitPro Manual Incline Motorized Treadmill for Home
This treadmill comes in black and measuring that seamlessly blends into any living space. Despite its strong features, it maintains a manageable weight of 31000 Grams, making it easy to move and store as needed. Experience versatility in your workouts with 12 pre-set workout programs, allowing you to customize your exercise routine for weight loss training and endurance training. The treadmill features 8 rubber pads under the deck for shock absorption, ensuring a comfortable workout experience while minimizing the impact on your joints.
This treadmill offers speeds ranging from 0 to 12 km/hr to meet your varying fitness needs. The Comfort Cell cushioning technology, coupled with the shock-absorbing design, provides optimal support and comfort during your workout sessions. The treadmill’s running belt features an anti-skid rubber surface and a high-density construction for maximum safety and comfort. With a large 6-layer running belt, you’ll have ample space to walk, run, or sprint with confidence. Lifelong Treadmill Price: Rs 17,499
Specifications Lifelong FitPro Manual Incline Motorized Treadmill for Home
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Special Feature: Shock Absorbent, Manual Incline, Foldable
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Target Audience: Adult
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Maximum Horsepower: 2.5 Horsepower
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Material: Alloy Steel
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Power Source: Electric
Pros
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Ease of assembly
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Performance
Cons
8) Sparnod Fitness STH-1200 Motorized Treadmill for Home Use
This treadmill for home comes in a sleek black color and is designed to fit seamlessly into any space. Weighing just 30 kilograms, it’s easy to move and store as needed. Featuring hassle-free assembly with an easy self-installation feature. Designed for DIY assembly, setting up this treadmill is quick and effortless. Onsite installation assistance is also available for added convenience.
Experience the power of the 1.75 HP continuous and 3 HP peak efficient DC motor, ensuring smooth and efficient performance. With a maximum user weight capacity of up to 100 kg, this treadmill is built for durability and stability. The treadmill’s functional design includes a foldable frame and transportation wheels, making it ideal for smaller spaces. This treadmill has a speed range of 1-12 km/h and caters to various fitness needs, whether walking, jogging, or running. Stay motivated and track your progress with the LED display, which showcases distance, speed, time, and calories burned. Choose from 12 preset workout programs to enhance your exercise routine and achieve your fitness targets. Sparnod Treadmill Price: Rs 17,499
Specifications Of Sparnod Fitness STH-1200 Motorized Treadmill for Home Use
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Material: Alloy Steel
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Special Feature: Built-In Speaker, Manual Incline, Foldable, Water Bottle Holder, Heart Rate Monitor
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Recommended Uses For Product: Cardio Workout, Walking, Jogging, Running
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Target Audience: Youth, Adult
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Maximum Horsepower: 3 Horsepower
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Minimum Speed: 1 Kilometer per Hour
Pros
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Ease of assembly
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Thickness
Cons
9) Sparnod Fitness STH-1250 Treadmill for Home Use
This treadmill is designed with convenience in mind, and easy to assemble with its DIY setup. With a sturdy build and a maximum user weight capacity of 100 kg, this treadmill is built to last. Its compact design makes it ideal for smaller spaces. Sparnod treadmill features a powerful 1.75 HP continuous and 3 HP peak efficient DC motor and offers a speed range of 1-12 km/h that is perfect for jogging and running. Keep track of your progress with the LED monitor that displays distance, speed, time, and calories burned.
This treadmill includes a foldable design with built-in transportation wheels, heart rate sensors, 2 cup holders, and an emergency stop button for added safety. Plus, enjoy peace of mind with a 1-year brand warranty against part failures and manufacturing defects. Sparnod Treadmill Price: Rs 16,999
Specifications Sparnod Fitness STH-1250 Treadmill for Home Use
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Special Feature: Compact
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Material: Alloy Steel
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Recommended Uses For Product: Walking, Exercise, Running, Fitness
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Power Source: Corded Electric
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Frame Material: Alloy Steel
Pros
Cons
Read More: Best Treadmill in India
10) Fitkit by Cult.Sport FT98 Carbon
Fitkit treadmill is perfect for your home gym setup. Weighing just 31 kilograms, it’s easy to move and store when not in use. This treadmill provides a smooth and efficient workout experience. The belt size of 47.24″ X 16.53″ ensures ample space for comfortable walking or running. Plus, with a maximum weight support of 90 kilograms, it’s suitable for users of varying sizes. The treadmill will track your progress with the LED display, which shows speed, time, distance, and calories burned.
At Fitkit, we prioritize customer satisfaction. That’s why we offer active post-sales and customer support. Simply contact us for installation support during our working hours from Monday to Sunday, 9 am to 6 pm. Rest assured, your treadmill is covered by a 1-year manufacturer warranty on the motor and manufacturing defects, along with a 3-year warranty on the frame. For optimal performance and longevity, we recommend using a voltage stabilizer to protect the motor from power fluctuations. Also, ensure proper earthing to discharge extra current safely. Fitkit Treadmill Price: Rs 13,999
Specifications Of Fitkit by Cult.Sport FT98 Carbon
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Material: Alloy Steel
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Special Feature: Foldable
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Target Audience: Adult
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Maximum Horsepower: 2 Horsepower
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Frame Material: Carbon Steel
Pros
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Ease of installation
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Effect on health
Cons
FAQs: 10 Best-Selling Treadmills In India
1) Which treadmill is best in India?
Sparnod Fitness STH-1250 Treadmill for Home Use – Easy Self Installation, 3 HP Peak Motor, 12Km/Hr Speed, 100 Kg Max User Weight, 12 Preset Workouts, Manual Incline, Speakers
PowerMax Fitness TDM-98 (4.0HP Peak) Motorized Treadmill With USB Connection, Home Use & Heart Rate Sensors – Black
Durafit Strong 4 HP Peak DC Motor Treadmill with Max Speed 14 Km/Hr, Max User Weight 120 Kg, Manual Incline, LCD Display
2) Is the treadmill good for the heart?
Many heart diseases are asymptomatic, and in such patients, working out on a treadmill can then trigger plaque rupture which can cause acute heart attack, it may also lead to sudden cardiac arrest.
3) Can we do the treadmill daily?
Once you are used to treadmill walking, you can do it every day of the week.
Explore more options for the best selling treadmills in India
Disclaimer: Jagran’s Journalists were not involved in the production of this article. The prices mentioned here are subject to change with respect to Amazon. Also note, the mentioned products are picked on user ratings and Jagran is not responsible for the after-sale service of any products.
Fitness
Are Stamina and Endurance the Same Thing?
Athletes need to think about stamina and endurance all the time. Whether you’re a runner, a basketball player or a swimmer, your ability to push hard and keep going often determines who wins and who comes out on top.
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But endurance and stamina aren’t just important for athletes. They can also affect how easily you tackle everyday activities, like yardwork or helping a friend move.
Exercise physiologist Christopher Travers, MS, explains what sets stamina and endurance apart and how to build up both with a variety of workouts.
How stamina and endurance work together
Stamina and endurance often go hand in hand — but they’re different.
Think of stamina as how hard you can push yourself, and endurance as how long you can maintain that effort.
In car terms, stamina reflects how hard you push on the gas pedal for a quick jump in speed. Endurance reflects how far you can go before running out of fuel.
Together, they help you reach your destination and achieve milestones in your physical performance.
Let’s dig a little bit more into what makes each unique.
What is stamina?
Stamina describes your mental and physical ability to sustain high-intensity effort over a shorter period of time. It’s that quick burst at the starting line, the second-wind sprint you get during the last push of a marathon and the fast acceleration that carries you uphill.
“With stamina, you’re trying to push through at a higher heart rate,” says Travers. “It’s your power, your speed and your repeated burst of effort.”
What is endurance?
Endurance describes your body’s ability to sustain low-to-moderate-intensity activity over very long periods of time. It’s the ability to endure a marathon, miles of cycling and long workout sessions without stopping or decreasing intensity.
“With endurance, you’re learning how to maintain a certain level of intensity for the longest period of time,” says Travers. “You’re focused on your breathing, keeping a steady pace and sticking to correct form so you can go longer without running out of energy.”
How to increase endurance and stamina
Building stamina and endurance involves different approaches to physical fitness. Stamina relies on quick bouts of high-intensity exercises, while endurance is less intense but for longer periods of time.
Working on both simultaneously can improve your performance and make a significant impact on your overall health. Let’s now focus on each one individually.
How to increase stamina
Circuit training is a great way to build stamina because it combines strength and cardio exercises with limited rest. A circuit involves moving through a series of exercises that target different muscle groups with little-to-no break between each one. After completing a circuit, you take a longer recovery before repeating the entire circuit.
“The big thing with stamina workouts is your recovery,” notes Travers. “When you finish an entire circuit made up of several quick exercises, you want a longer recovery so you can come back and do the entire circuit over again at the same high intensity.”
High-intensity interval training (HIIT) can also improve stamina. HIIT alternates short bursts of intense exercise with brief recovery periods, training your body to:
- Work hard even when you’re fatigued
- Recover quickly between exercises
- Tolerate higher levels of exertion
- Use oxygen more efficiently
A stamina workout might combine these approaches by using a circuit of high-intensity exercises followed by a longer recovery period before repeating the circuit.
Exercises commonly used in stamina workouts include:
- Hill sprints
- Box jumps
- Stair climbs
- Mountain climbers
- Jump squats
- Burpees
How to build endurance
To build endurance, you’ll need to learn how to maintain a certain level of intensity for longer stretches of time.
“With endurance, we’re going for that longer, steady state and gradually increasing our time and our distances,” explains Travers. “Endurance requires consistency over weeks and even months.”
It helps to focus on workouts that keep your body moving for extended periods. Cardiovascular exercises are especially effective at building endurance. But strength training can be adapted to improve muscular endurance, training your muscles to work longer before they become fatigued.
When working on endurance, you want to increase the amount of time, distance or reps as you progress through your training.
Common exercises for endurance include:
- Cycling
- Running
- Hiking
- Swimming
- Rowing
- Planks
Final note for the miles ahead
Whether your goal is to move faster, exercise longer or simply keep up with the demands of daily life, stamina and endurance can help you get there. Building both takes consistency and practice. But over time, those efforts can pay off in improved performance, better fitness and greater confidence in what your body can do.
“If you train consistently and you’re seeing progress, both your stamina and endurance are improving,” encourages Travers. “It doesn’t happen overnight. It takes time, practice and attention to your overall health.”
Fitness
What Fitness Experts Want GLP-1 Users to Know About Exercise | NewBeauty
GLP-1 medications have reshaped the conversation around weight loss, but fitness experts are quick to point out that the blueprint for a strong, healthy body hasn’t budged. In fact, it’s never mattered more. The fundamentals of healthy living, from strength training and prioritizing protein to staying active, remain essential for preserving muscle, supporting metabolism and creating results that last. Here’s what top trainers want everyone taking a GLP-1 to know.
“Weight changes quickly, but structure doesn’t,” says Tracy Anderson (@tracyandersonmethod), founder of her namesake movement catalog. For anyone relying on GLP-1s without prioritizing movement, she has a clear warning: The body you’re uncovering still needs tending. “The health of your metabolism relies a lot on how you interact with your muscles.” And for Anderson, that means keeping movement varied and consistent. “You want to recruit as much activity as you possibly can in your body. It’s not enough to just say, ‘I’m going to lift; I’m going to build muscle.’ Things atrophy, and you want to keep as much awake and as much alert as you possibly can.”
“When you’re on a GLP-1, as much as 40 percent of the weight you lose may be lean muscle mass,” explains Kira Jones (@kirajones), founder of Cacti Wellness, who adds that the fix for this is non-negotiable. “It’s essential that GLP-1 users actively work to gain and maintain strength and build muscle. Muscle protects your metabolism long-term and provides that toned appearance.” Her advice: Strength train two to three times a week with weight that genuinely challenges you, prioritize protein at every meal and protect your recovery. “Eating well and exercising means nothing if you don’t give your body time to properly digest food, rebuild muscle and release stress.”
Nicole Winhoffer (@nicolewinhoffer), founder of the NW Method, has watched GLP-1s change not only her clients’ bodies, but also their relationship with movement. The risks she highlights are both physical and behavioral, particularly when medication replaces lifestyle habits. “For some individuals, GLP-1s can work best when paired with natural long-term habits around nutrition, movement and overall wellness.” But, she’s also seen something more encouraging: clients who feel better in their bodies showing up differently in the studio. “I would encourage anyone on a GLP-1 to incorporate dance into their routine. Dancing is a great way to improve self-esteem and build confidence in both social settings and personal style.”
Fitness
Busy Dads Should Focus on These 3 Pillars To Improve Their Fitness – Here’s Why They Work
It never feels like there’s enough time in the day – after prioritising your kids, work and other commitments, simply finding an opportunity to get in the gym can prove tricky. But instead of obsessing over gym sessions, Lawrence Price – former professional rugby player, coach and recent guest on MH’s Built for Life podcast – says busy dads should instead prioritise three weekly pillars.
These pillars are less about creating a perfect environment and more about building consistency that works with your life. The idea is that if life gets hectic and one pillar drops off temporarily, the other two pillars keep progress moving.
‘If pillar one is out the window because we can’t train for a couple of weeks, we can still manipulate things by making sure we’re hit hitting pillar one and three by getting those things on point,’ Price tells MH.
The 3 Pillars Every Busy Dad Should Follow
1. Increase Your Daily Movement
Price is a big proponent of increasing your NEAT – non-exercise activity thermogenesis – which is the energy your body uses for daily, non-structured exercises. These include things like walking more, taking the stairs instead of the lift or escalators, and moving during phone calls.
‘If your training window for the day has gone, then the reality is you can still take phone calls on your feet, you can take the stairs. It’s just boring to talk about – it’s unsexy, it’s uncool. But if you get people into that mindset where, whatever your life looks like, you’re prioritising that need. It’s 15% of your total daily expenditure or more,’ Price says.
‘Even even when your training window is put on the back burner, because the hierarchy of needs outside of your own health needs is obviously undulating and sometimes it pulls us away, whatever circumstance you have during the week, just moving more is something you can go towards.’
2. Strength Training
There’s no such thing as training too little – if you’ve only got time for one gym session a week, then make the most of that time and incorporate some strength training. Compound movements help to stimulate muscle growth efficiently.
‘Resistance training is the second pillar. Even if you only get one or two sessions in a week and it’s a really targeted, simple, basic functional hypertrophy routine, you know that when you’re sitting at your desk or when you’re doing the school run, your body is trying to adapt to that stimulus.’
‘If pillars one and two are the energy output pillars, pillar three is the energy input pillar,’ Price concludes.
‘If we have a rough idea of eating in alignment with our energetic needs and body composition goals, even if the environment changes we can still embody the habits and actions that align with our goals and and our visions.’
This is crucial for when you might not have time to train as much as you’d like – adapting your nutrition will still keep you on track with your goals, even if you’re expending less daily energy.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
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