Regular exercise is essential for keeping your body strong and in excellent shape, but certain common mistakes can completely derail your dedicated efforts. In fact, they can speed up the aging process, increase wear and tear on your joints and muscles, and promote fatigue. To ensure you continue progressing toward your goals, we spoke with a fitness pro who reveals five exercise habits that age your body faster.
Below, Michael Baah, celebrity trainer and BlazePod ambassador, shares how to recognize and address these common errors and maximize your training routine to maintain a youthful, fit body.
Table of Contents
Training Without Rest Days
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One super common yet detrimental mistake is training without carving out time for rest and recovery days. “Overtraining leads to chronic inflammation, elevated cortisol levels, and increased injury risk, which can age the body prematurely,” Baah stresses.
The Fix: Ensure you have ample time to rest and implement active recovery days into your routine. This will reduce excess strain on your body while keeping it engaged. “Try simple activities like light yoga, stretching, or reaction games with a tennis ball to keep active on recovery days,” Baah suggests.
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Skipping Resistance Training
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Strength training is essential to improving muscle and bone strength—especially as you age. “Avoiding resistance training accelerates muscle and bone loss (sarcopenia and osteoporosis), making the body weaker and more prone to injuries as we age,” Baah tells us.
The Fix: Baah recommends including two to three weekly strength sessions into your routine, highlighting functional movements such as deadlifts, squats, and pushups. “Resistance bands or household items like water bottles can be used as weights if you don’t have access to a gym,” Baah explains.
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Emphasizing Only High-Impact Exercise
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Consistently performing high-impact exercises, such as jumping or running, can promote wear and tear on your joints as time passes. This increases your risk of developing arthritis or injuries.6254a4d1642c605c54bf1cab17d50f1e
The Fix: “Mix high-impact exercises with low-impact alternatives such as cycling, swimming, or walking,” Baah recommends. “These activities are easier on joints while improving cardiovascular health. Additionally, try joint-friendly strength exercises like step-ups or glute bridges for a well-rounded routine.”
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Skipping Warm-Ups and Cool-Downs
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You’ve likely heard that warming up and cooling down are crucial portions of your workout routine—so don’t skip them! “Skipping warm-ups increases the likelihood of injuries while neglecting cool-downs leads to muscle stiffness and slower recovery,” Baah tells us.
The Fix: Begin each fitness session with warm-up exercises like arm circles and leg swings to get your muscles ready. After your main workout, perform static stretching to engage major muscle groups. If you have access to them, massage balls and foam rollers can help alleviate tightness and boost circulation.
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Neglecting Mobility Training
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Another key part of a successful workout regimen you shouldn’t neglect? Mobility training!
“Ignoring flexibility and mobility limits range of motion, leading to poor posture and movement inefficiencies, which worsen with age,” Baah explains.
The Fix: Carve out time for mobility flows, yoga, or Pilates to decrease stiffness and improve movement. “If you’re short on time, incorporate stretches like hip openers or cat-cow during TV breaks or after your workouts,” Baah suggests.
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
Shin splints are one of those nagging aches and pains most runners encounter at some point in their training—but that doesn’t mean you should just grin and bear it.
“We see it all the time in the clinic,” osteopath and clinical lead at The Livewell Clinic, Danny Sayandan tells Fit&Well.
Common themes, he says, are runners in worn-out shoes, heel striking instead of landing midfoot, or overstriding.
“It’s often linked to the least stretched muscle in the body—your calves—and most neglected muscle—the tibialis anterior—found on the front of the shin,” says Sayandan.
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When they’re tight or undertrained, the impact of every footstrike gets pushed straight into the shins, triggering a dull ache down the front or inside of your shins.
The solution? Add these five exercises from Sayandan to your weekly workouts to stretch and strengthen these often overlooked muscles.
5 exercises to try if you get shin pain when running
1. Toe raise
Toe Raises – Ask Doctor Jo – YouTube
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Sets: 2 Reps: 12-15 each side
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Why: Lifting your toes strengthens the front of your shin.
How:
Stand with your feet hip-width apart.
Lift your toes.
Hold for two seconds.
Lower your toes to the start.
2. Calf raise
Sets: 2 Reps: 12-15
Why: Build strength and endurance in the lower legs.
How:
Stand with your feet together.
Lift your heels to rise onto your toes and the balls of your feet.
Pause, then lower slowly.
You can also perform these with your heels off a step (as in the video above), lowering your heels below the step to add a stretch to your calves.
As you get stronger, progress to single-leg calf raises, then begin to add weight with a dumbbell or kettlebell held in one hand.
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3. Soleus wall hold
Sets: 2 Reps: 12-15 / Time: 30sec
Why: This bent-knee heel raise targets the deep-lying soleus muscle in your calves.
How:
Stand with your feet hip-width apart, holding a bannister or other sturdy anchor point for support (an alternative is to rest your back on a wall, as in the video above).
Bend your knees and push your hips back to lower into a squat, with your knees bent at 90˚.
Hold this position and either perform 12-15 calf raises (see above), or rise up onto the balls of your feet and hold for 30 seconds.
4. Tibialis stretch
Anterior Tibialis Stretch Kneeling – Ask Doctor Jo – YouTube
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Sets: 2 Reps: 8-10
Why: This is a gentle stretch for the muscles in the front of the shin.
How:
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Kneel with your feet together, sitting on your heels with your hands or forearms on the floor to help control the load through your ankles.
Push through your hands or forearms and carefully lift your knees to increase the stretch in the front of your shins.
Hold for a few seconds, then lower.
Rather than an exercise, try to practice this continuously—and certainly as you move from exercise to exercise in this workout. Concentrate on landing softly through your midfoot to retrain your gait and reduce impact through your heel, ankle, calves and shins.
Just because an exercise is considered a ‘classic’ or everyone on the gym floor is doing it, doesn’t necessarily mean it’s the best for muscle growth. While there are lots of exercises out there that are effective for hypertrophy, there are some that are arguably ever so slightly better, due to the fact that they’re easier to progressively overload, or are more convenient, time-wise.
If you’ve started to hit a plateau in your training or feel your gains have been somewhat minimal, then it may be time to switchup your programme. Exercise Researcher, Dr. Pak Androulakis-Korakakis, has shared five exercises in a recent YouTube video, that he’s stopped doing for muscle growth, and some smart swaps you can try instead to unlock better (and hopefully bigger) results…
Barbell back squat
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The barbell back squat is hailed as the king of lower body exercises – like, if you don’t do it, who are you? But is it best for honing in on your quads? Dr. Pak would disagree. “Barbell squatting, in my opinion, is not the most time-efficient way to blast your legs, and can feel ‘meh’ given that it overloads your spine.” It’s also not the safest exercise to go all out to failure on.
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Try swapping to: barbell front squat or leg press machine
For those who love barbell work, but don’t look forward to back squatting, Dr. Pak recommends trying the front squat. His reasonings: you’ll use less weight (so it’s less of a pain to set up), and using an anterior load can increase knee flexion so that you can sink deeper into the squat, meaning a bigger stretch on the quads. For those who want to sack off the barbell altogether, try the leg press. “Exact same movement pattern as the squat, without the actual loading. Minimal setup required, easy to fail safely,” he says.
Barbell bench press
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Another classic strength exercise and a staple in Arnie’s chest routine back in his heyday. However, the bench press isn’t always freely available and, although it absolutely encourages chest hypertrophy, some people do find it uncomfortable to perform. “For me, I often felt it in my shoulders, and it bothered me from session to session,” says Dr. Pak. “It can also be a bit annoying that you need a spotter if you want to push hard.”
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Try swapping to: machine chest press
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“It’s super easy to set up, allows me to train close to failure without the mental load of being trapped under a barbell, and you can adjust the incline, the grip – it’s very versatile.” Don’t have access to this machine? Dr. Pak also says the dumbbell chest press is a fantastic option, as it gives you more range of motion and you can target different areas of the chest, depending on the position of your weight bench. No dumbbells? Deficit push-ups and dips are his bodyweight alternatives.
Bent-over barbell rows
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When a wide thick back is the goal, everyone immediately thinks ‘bent-over barbell rows’. Yes – a great exercise, but Dr. Pak says it isn’t without its terms and conditions. “Bent-over barbell rows absolutely torch your lower back, especially if you’re pushing heavy weights and close to failure. While that’s not inherently bad, it becomes a bit of a problem, sometimes, and it can be annoying when you’re trying to bias certain parts of your back.”
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Try swapping to: bent-over dumbbell row
“I’m able to get more range of motion, have a bit more control, be able to be a bit more versatile with my grip, and in general, it’s a very versatile exercise that only requires you to grab the dumbbells, bend over and do them.” Dr. Pak also adds it’s a great exercise to superset with a chest exercise (think dumbbell press press above), ideal if you’re tight for time and need a workout you can get done sharpish. “A better bang for your buck option,” he says.
Leg extension machine
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We know what you’re thinking ‘What! But leg extensions are brilliant for hypertrophy – no setup required, easy to push to failure…’. All correct, and Dr. Pak says he still does these from time to time, by the way. However, there is a bodyweight exercise that he currently prefers…
Try swapping to: sissy squats
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“Not only are they effective at torching the rec fem (rectus femoris, the long muscle that runs down the front of your thigh), but they’re also easy to superset with leg curls, which makes them a killer combo for busy hypertrophy sessions,” says Dr. Pak. This is a tough bodyweight exercise in general, but if you are able to nail it for reps, Dr. Pak suggests increasing the difficulty by slowing down the tempo, increasing your range of motion (so going lower) and, we’ll throw our two pence in, you can also add a weight belt.
Dumbbell skullcrushers
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We all know that if you want bigger arms, the triceps will need a significant amount of attention (not just the biceps), because they make up the majority of our upper arm. But Dr. Pak says he’s stopped doing skullcrushers altogether. “Don’t get me wrong they train the longhead of the triceps, and they’re simple to set up, and also quite hardcore when you do them right. That said, after a while, they started to bother my elbows a little bit more on high rep sets.” If you experience something similar, here’s what you can try instead…
Try swapping to: skullovers
This is a hybrid between a skullcrusher and a dumbbell pullover. “You’re still blasting the triceps, but the movement feels a bit more natural and the stretch at the bottom is a bit smoother. They also feel a bit easier to control through the full range of motion, and I find that I can get closer to failure without things feeling off with my elbows,” he says. Obviously, if skullcrushers don’t bother your elbows, keep doing them, or give these a go if you want to try something different.
The mitochondria are considered the ‘powerhouses’ or ‘engines’ of your cells. As Dr. Terry Wahls points out, most chronic diseases involve dysfunctional mitochondria. Poorly functioning mitochondria play a big role in disease risks, a slower metabolism, and the aging process. Researchers have concluded that exercise improves mitochondrial quality and function and stimulates mitochondrial turnover. It’s time to start thinking about these little organelles that have a big impact on our wellness and longevity.
Exercise for your mitochondria
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Additional research also revealed that just 12 weeks of resistance exercise training yielded qualitative and quantitative changes in skeletal muscle mitochondrial respiration. Not only did resistance training increase lean body mass by 4% and quadriceps muscle strength by 15%, but staying committed to those 12 weeks of training also improved the respiratory capacity and functioning of the mitochondria.
So, which exercise is superior for improving mitochondrial functioning? Which exercise results in the most dramatic positive cellular changes? Let’s dive into the research.
The study
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In a study published in Cell Metabolism, the researchers explored how different types of exercise — resistance training, high-intensity interval training (HIIT), or a mix of both — change muscles and cells at the molecular level in younger and older adults. The researchers focused on how genes and proteins respond to exercise, how exercise impacts the mitochondria, and how these changes affect overall fitness and metabolism.
The study methods
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For 12 weeks, younger and older adults completed one of three exercise programs: traditional resistance training, HIIT, or a mix of both at a lower intensity. The researchers measured fitness and VO2 peak, insulin sensitivity, muscle mass and strength, mitochondrial health and function, and changes in gene activity and protein levels in muscle.
The results
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Here are the study results:
HIIT has the biggest impact in improving aerobic fitness, insulin sensitivity, and mitochondrial function, compared to other workouts. These results were especially noticeable for older adults.
HIIT reversed some age-related declines in muscle mitochondria and enhanced the cell’s ability to make new proteins.
HIIT enhanced mitochondrial capacity by close to 50% for young adults and nearly 70% in older adults.
Resistance training mostly helped build muscle mass and strength, but didn’t have as much of an impact on aerobic fitness or mitochondria. The combined training resulted in smaller and moderate benefits compared to just doing HIIT alone.
Changes at the molecular level
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HIIT caused significant increases in gene activity and protein-building machinery. Most of the benefits from exercise take place after the genes send their signals during the protein-building stage. HIIT improved protein quality and helped reduce damage to muscle proteins, which helps the body build new and efficient mitochondria.
Concluding thoughts
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This study shows that HIIT is one of the most powerful ways to improve muscle health and fitness even in later years. This type of exercise, which involves shorter bursts or intervals of higher-intensity movements, is superior for the mitochondria and helps your body make more and better mitochondria, which can slow age-related decline and boost your energy levels.
