Fitness
6 Best Exercise Bikes (2026): Trainer Approved | Fortune
Exercise bikes, also known as stationary bikes, can be easily set up in your home gym or garage so that you can work out whenever you want, no matter how busy life gets. Cardio has been shown to improve cognition and memory, reduce stress levels, and even help your skin—making these bikes a smart investment for driven professionals.
Our team tested eight exercise bikes, then selected our top six picks of the year. Read on for our testers’ full reviews, considering aspects such as durability and construction, technology, aesthetics and ergonomics, plus safety features, noise, and value.
Best Exercise Bikes of 2026
Best Exercise Bikes Comparison Table
Best Exercise Bike Overall: NordicTrack X24 Bike
Our Thoughts on NordicTrack X24 Bike
The NordicTrack X24 Bike is our pick for the best overall exercise bike because it has a sleek, aesthetically pleasing design along with offering smooth rides and over 10,000 workouts with an iFIT subscription. Our tester loved the pivoting 24-inch touchscreen as well.
Paige tested the X24 Bike. She has a bachelor’s degree in nutrition science and weight trains five times a week. She also does cardio regularly on bikes. Paige rated her overall experience a 4 out of 5. “I like this bike more than other bikes I have used due to the sleek design and smooth ride,” she said. “The screen is easy to navigate, and I really enjoy the workouts included. If the incline adjustment was smoother, I’d call this my favorite bike!”
When it comes to ergonomics and comfort while riding, Paige rated the X24 a 4 out of 5. “The bike seat wasn’t the most comfortable that I’ve sat on. It was very firm, and the leather didn’t have much give. I started to get sore after just a few minutes,” she said. That being said, Paige does think the seat will be long-lasting and durable. Plus, adjusting the bike was easy for our tester. It moved smoothly and felt secure after she tightened the knobs. She was able to adjust the seat height and distance from the bars as well as the handlebar height.
Paige thinks the X24 is easy to move around and relocate within your home, if needed. “There are wheels that help with moving the bike on both hardwood and carpet. An average person can definitely move the bike with ease,” she said, rating it a 5 out of 5 for portability.
Specs:
- Resistance type: Magnetic
- Resistance levels: 24
- Dimensions: 56.4 inches long by 21.8 inches wide by 62.7 inches tall
- Subscription required: For iFIT, yes
Best Air Exercise Bike: Fringe Sport Raptor Air Bike
Fringe Sport Raptor Air Bike
Our Thoughts on Fringe Sport Raptor Air Bike
The Fringe Sport Raptor Air Bike is our pick for the best air bike, also known as an assault bike. We picked it as our favorite because the Raptor is powered by a fan, so you can exercise as hard as you’d like, setting your own resistance and pace. It also has great portability. There are two large front tires (similar to a beach wagon) that make it easy to move around your garage gym or typical at-home workout space.
Dylan tested the Raptor. He’s an avid mountain biker who does resistance training at the gym four to five days a week. This was his first time testing an air bike. While testing the Raptor, he tried interval training (10 seconds flat out, 20 seconds of hard pedaling, then 30 seconds of steady pedaling) and then repeated for both workouts, with a goal of maintaining 450-500 watts throughout.
He rated his overall experience with this bike a 3 out of 5. “Though the workout was hard, the bike did its job and gave me a great workout. The only part of the bike that I disliked was the seat, but I didn’t notice any discomfort at higher levels of training,” he said. “This is the first assault bike that I have used, so I can’t compare it to other bikes of the same class, but I thought this bike was built very well and was made to work and move around easily,” Dylan mentioned.
Our tester rated the ergonomics of the Raptor a 3 out of 5. He found the seat easy to adjust, and the saddle was wider than a typical bike. “The pedals are made of metal and have no toe-inserts or clips for specialty shoes. The pedals are larger in diameter and are more akin to actual mountain bike pedals that have a larger footprint versus bike pedals, which are smaller and less forgiving.” Dylan also noted it’s easy to figure out and adjust the seat and height of this bike.
Dylan loved the portability of the Raptor. “It’s very portable because of its oversized wheels. Most bikes have small wheels that are barely noticeable but get caught on everything and make the bike hard to move,” he said. “With the tires on this model, however, I could move this bike with ease. One person could easily move this bike around; rolling it on surfaces such as carpet would be no issue.” That being said, he rated portability a 5 out of 5.
Specs:
- Resistance type: Fan (air)
- Resistance levels: Varies by effort
- Dimensions: 51 inches long by 24 inches wide by 54 inches tall
- Subscription required: No
Best Lightweight Exercise Bike: Concept2 BikeErg
Our Thoughts on Concept2 BikeErg
The Concept2 BikeErg is our pick for the best lightweight exercise bike. This bike weighs just 68 pounds when put together and has two gliding wheels on the front for easy portability. It also costs just a little over $1,000 as of this writing.
Pete tested the Concept2 BikeErg. He’s a CPT and a CNC and was a collegiate swimmer and a competitive CrossFit athlete for the past 10 years. “I really enjoyed the Concept2 BikeERG. It’s a much different experience than the fan bikes with the moving arms, like the Assault Air Bike or Rogue Echo Bike that I’m used to,” he said.
“This felt much more realistic to what riding a regular road bike feels like,” he added. “I would think this would be what a triathlete or actual biker would use to train.” Pete rated his overall experience a 5 out of 5. “It was a great workout; this actually made me want to buy one of these for my home gym. The bike was excellent in terms of performance; there was honestly nothing I would change,” he stated.
When it comes to ergonomics, Pete had only one critique: the saddle has plenty of cushion, but it is very narrow. So, if you’re used to a large, high-cushioned seat, then this bike may not be comfortable at first.
Otherwise, Pete liked that you can “adjust both the seat and handlebars to your preference, and the intervals are about 1/2 inch apart, which really allows you to find your perfect settings.” There are multiple grip placements on the handlebars; this bike has the standard road bike handlebar configuration. Pete thinks they are well placed for your casual ride or while standing and doing a climb.
Specs:
- Resistance type: Fan (air)
- Resistance levels: Varies by effort
- Dimensions: 48 inches long by 24 inches wide (no height listed by brand)
- Subscription required: No
Best Exercise Bike for Streaming Classes: Peloton Bike+
Our Thoughts on Peloton Bike+
The Peloton Bike+ is our pick for the best exercise bike for streaming classes because its All-Access membership offers an ever-growing library of classes for both on and off the bike. The HD touchscreen also rotates 360 degrees, so if you want to do a yoga class using your membership, you can.
Pete tested the Peloton Bike+, powered by Peloton IQ. It’s available new, refurbished, and as a rental (you can buy the bike at any time). He rated his overall experience with the Bike+ a 4 out of 5, noting that the bike felt incredibly stable and sturdy while he tested it.
“The biggest difference between the Peloton bike and other stationary bikes I’ve used in the past is the clip-in pedal design. While this was different, it made the workout feel very unique. When I had the clip-in shoes on, I felt like I was activating my hamstring muscles much more than normal,” Pete said. “I find that normally when I bike, I’m very quad dominant, pushing hard down on the pedals. However, with the clip-on shoes, you can push down but also pull up for a more complete pedal stroke.”
He added: “This was great to experience during the class workout, especially during the climbs where they tell you to stand up in the saddle. Aside from that, the bike is virtually noiseless, which is a nice change of pace compared to the fan bikes that I’m used to. I also like that it has the standard cycling handlebars, and not the workout arms like on the Rogue Echo Bike or Assault Bike, because it provides a more real-world biking experience.” He rated the noise a 5 out of 5.
Pete said the bike seat was comfortable; not the most plush or widest bike seat he’s tested, but he didn’t notice any issues during his 30-minute ride. The handlebars, seat height, and seat location can all be adjusted. He rated the overall ergonomics of the Bike+ a 3 out of 5.
Specs:
- Resistance type: Magnetic
- Resistance levels: 100
- Dimensions: 54 inches long by 22 inches wide by 60 inches tall
- Subscription required: Yes, a Peloton All-Access membership is required
Best Exercise Bike for Smooth Rides: Aviron Fit Bike
Our Thoughts on Aviron Fit Bike
The Aviron Fit Bike is our pick for the best exercise bike for smooth rides because it was easy for our tester to adjust the resistance (and set it to auto-resistance) throughout her workout. “Instead of a typical dial adjustment, there were up and down buttons to increase or decrease resistance. I prefer this feature because I feel like I have better control and a better idea of what resistance I am at,” she said. “The bike responds very quickly to the adjustments, and I can see what level I am at on the screen. There is also an option for auto resistance during classes, which did all the adjusting for me.”
Paige tested the Aviron Fit Bike, rating her overall experience a 4 out of 5. “I like this bike more than other bikes I have used. I think that the sleek design, easy-to-use button adjustments, and easy seat adjustments set it apart from other bikes. The seat is also a lot more comfortable than other bike brands,” she said.
Our tester rated the ergonomics of the Aviron Fit Bike a 4 out of 5. “This bike has a very supportive and comfortable seat,” she said. “I was able to complete a 20-minute ride without any discomfort or feeling any areas of pressure points. The seat has a small central clearing which I think helps with comfort and offloading the pressure.” It was easy for Paige to adjust the seat and the handlebars, both the height and the distance of each.
She rated the portability a 5 out of 5. This bike weighs 139 pounds when put together, and you can install the two small wheels on the front or the back of the machine. “The bike has wheels on the front and can be easily moved by the average person. The wheels allow for easy movement over carpet, hardwood, and concrete,” Paige said.
Specs:
- Resistance type: Electromagnetic
- Resistance levels: 160
- Dimensions: 62.5 inches long by 22 inches wide by 60.5 inches tall
- Subscription required: No, but otherwise only has quick start or manual options
Best Value Exercise Bike: Merach S36 Magnetic Exercise Bike
Merach S36 Magnetic Exercise Bike
Our Thoughts on Merach S36 Magnetic Exercise Bike
The Merach S36 Magnetic Exercise Bike is our pick for the best value exercise bike because it costs just $399 as of this writing and is a simple, no-frills exercise bike that we think is great for beginners or folks who want to test out a less expensive bike before moving on to a bigger purchase.
Mitchell tested the Merach S36 and rated his overall experience a 3 out of 5. He liked the quietness, stability, and small size of this exercise bike. He disliked the pedals (they were way too small for his liking) and found the resistance difficult to change initially. Mitchell had to spin the knob way more than expected to increase resistance. Once he got the hang of it, the resistance did change smoothly, but the level was unclear to him.
He rated ergonomics a 4 out of 5 for the Merach S36. “The seat was not comfy,” our tester remarked. “It was too small, and I would’ve preferred a seat with a back,” Mitchell said. “I liked this bike more than most classic YMCA bikes because it is quieter and more stable. I didn’t feel stable standing on it, and if I were to use it at home, I wouldn’t stand on it at all,” he said.
The portability was better; Mitchell rated it a 5 out of 5 in this category. The Merach S36 weighs 74 pounds total when assembled, and he said it was “super portable” and “easy for one person to roll around.”
When it comes to noise, our tester rated this bike a 5 out of 5. “It was very quiet,” he said.
Specs:
- Resistance type: Magnetic
- Resistance levels: 8
- Dimensions: 44.9 inches long by 20.5 inches wide by 47.2 inches tall
- Subscription required: No, has a free app
Other Exercise Bikes We Tested
We tested eight exercise bikes. One didn’t make the cut; here’s why:
- Schwinn 290 Recumbent Bike: During our tester’s workout, the bike itself felt shaky and Emily, our tester, lost control of the bike. The frame was also shaking throughout the test.
Types of Exercise Bikes
- Air bike: An air bike is stationary and uses a fan to create resistance. It’s also sometimes called an assault bike
- Recumbent bike: A recumbent bike is also stationary and allows you to sit lower in a comfortable seat than a typical bike
- Indoor cycling bike: A stationary bike that is similar to a bike you’d ride outside. It’s also sometimes called a spinning bike, on which you might change riding positions during a class (neutral, standing, climb, and more)
Why the Right Fitness Equipment Matters to Professionals
Having an exercise bike at home can be a great way for a professional to get a workout in on their own schedule, even at odd hours. Putting the bike in your basement or garage (or wherever you’ve got the space!) can help remove barriers to getting to the gym so that you can work out whenever you want, for as long (or as little) as you’d like.
How We Tested and Selected the Best Exercise Bikes
We tested exercise bikes by considering the following aspects: durability and construction, technology, aesthetics and ergonomics, plus safety features, noise, and value.
Each tester spent a minimum of 10 minutes testing the bike. For the first five minutes, testers stayed at a steady, consistent pace with minimal resistance. For the last five minutes, testers checked the resistance levels and cadence and did a standing climb test. Here are the details.
Durability and Construction
Testers considered their overall impression of the construction, noticing any potential weaknesses or defects. They also paid close attention to any shaking, wobbling, and noise during their workout.
Technology
Our testers reviewed the bikes’ technology, considering whether the display/touchscreen is easy to use and intuitive. They also checked for any issues with features like Bluetooth or Wi-Fi setup. Testers also made note of whether the exercise bike had a heart rate monitor.
Aesthetics and Ergonomics
When reviewing the ergonomics of the exercise bikes, testers shared how the bike seat (saddle) felt. They also told us about the types of pedals the bike used (or is compatible with), such as Delta, SPD, or Look KEO. Testers also shared whether there are multiple grip placements for your hands and whether they’re in a good spot for how you’d use the bike (standing, leaning, upright, and more).
For aesthetics, testers noted if the model looks nice, especially within a home. They also shared if the exercise bike had aesthetic features that give it an edge over similar exercise bikes.
Safety Features
Testers checked for any safety features on the bike and made note of whether the bike was easy to get on and off of.
Noise
Testers rated the noise of the bike on a scale of 1 to 5; 1 being very loud and 5 being the quietest.
Value
Testers rate the overall value prop of the exercise bikes, considering both the cost and features. They then explain whether the exercise bikes offer good value for the price or not.
Benefits of Exercise Bikes
Combining the use of an indoor exercise bike and a healthy diet may provide the following benefits, per a 2019 systematic review of 300 studies (though more randomized controlled trials are still needed):
- Improve your lipid profile
- Weight loss
- Reduce blood pressure
- Enhance your body’s aerobic capacity
How to Find the Best Exercise Bikes for You
Here’s what to keep in mind when shopping for the best exercise bike for you.
Your Fitness Goals
Are you an exercise bike beginner or an advanced biker/cyclist? Considering your fitness goals will help you decide what type of exercise bike to purchase. Also, think about the timeframe for achieving your fitness goals.
Size
It’s best to measure the space where you’d like to ideally place your elliptical before purchasing. Then, check the boxed weight and the item weight of the elliptical. This way, you can have some idea if the machine will be easy or more difficult to move. Check for wheels, too. Most fitness equipment brands have extensive specs available on their product pages, which describe footprint, in-box dimensions, in-box product weight, and weight capacity as well.
Portability
Think about where you’d like to put the exercise bike, and if you want to be able to move it around or if it’s going to stay in the same spot in your home, garage, or basement. Some exercise bikes have two wheels on the front or back so that you can move the bike around relatively easily. You may want to check the weight of the assembled exercise bike before purchasing as well.
Subscription Fees
Some exercise bikes require a membership or subscription to use their programming. While many of these types of memberships can be worth it, keep in mind that you may be committing to a monthly fee on top of the purchase of the exercise bike. Many exercise bikes do have onboard programming.
Cost
Think about possible long-term use of the exercise bike. Will more than one person in the household be using it? The overall cost and any memberships should be considered, weighing your priorities (More tech or simple controls?) when factoring in what you’re willing to pay.
Fortune’s Final Thoughts
Having an exercise bike in your home gym, garage, or basement can be a great way to fit in a workout on your terms, even at odd hours. We think an exercise bike is a worthwhile purchase if you’ll actually get use out of it. If you travel frequently for work, it may be better to stick to the hotel gym.
Frequently asked questions
What’s the best exercise bike for home use?
xx
Which exercise bike is most like a real bike?
We think the Aviron Fit Bike is most like a real bike because, per the brand, it has an on-road feel. It also uses electromagnetic resistance up to 1500 watts, higher than many comparable at-home exercise bikes.
What is the difference between a stationary bike and an exercise bike?
A stationary bike is an exercise bike, and vice versa. There are different types of stationary bikes, such as an air bike, a recumbent bike, and more.
The popularity and success of weight-loss drugs has dramatically changed the role exercise plays in helping people maintain a healthy weight. Once considered a vital part of any weight-loss strategy, exercise has taken a back seat to drugs, whose success is the result of appetite suppression, not burning calories at the gym.
But the benefits of exercise far exceed those related to weight loss, a message the American Heart Association wants to make clear to anyone who has stopped working out while on weight-loss drugs.
“It is important to emphasize that physical activity and exercise (a planned structured, and repetitive subset of physical activity performed to maintain or improve health, fitness or both) have cardiometabolic health benefits independently of weight loss,” said the authors of a scientific statement published by the American Heart Association.
Being active improves cholesterol levels, lowers blood pressure and reduces the risk of heart disease and increases overall fitness. It’s also a boost to mental health, improving mood, sleep and lowering anxiety. But a study of 700 adults found the majority exercised less once they started on weight-loss drugs, which is why the American Heart Association is offering a reminder about the additional health benefits of exercise.
For some, the side effects of their drug regime— nausea and fatigue — can make exercise difficult, especially long or high-intensity bouts of aerobic exercise. But it doesn’t take a lot of physical activity to reap the added health benefits exercise has to offer. And once the numbers on the scale start to fall, physical activity becomes easier with less body mass to move through space.
The American Heart Association suggests following the general recommendation of 150 minutes of moderate to vigorous activity per week. But they also stress weight training be included in any regular exercise program.
When people lose large amounts of weight they lose muscle as well as fat, which has implications beyond a loss of strength. Muscle mass naturally decreases with age, so any premature decline in muscle can result in increased risk of fragility and reduced function in the last few decades of life — arguably a time when you need more, not less, strength.
Obesity experts have also suggested individuals who carry large amounts of excess weight are likely to have higher levels on fat in their muscle, which can be moderated by being active.
Admittedly, research into the long-term effects of the newest class of weight-loss drugs is scarce, so there are no firm guidelines as to the optimum volume, intensity and type of exercise it takes to maximize health benefits. But there is consensus physical activity remains an important part of any weight-loss journey.
“By leveraging the unique, multifaceted health benefits of physical activity, we can improve the likelihood of long-term success of comprehensive obesity treatment options and help reduce the prevalence of obesity and obesity-related cardiovascular outcomes,” the American Heart Association said.
Finding the right workout while getting used to how your body feels while taking weight-loss medications can take some trial and error. Moderate to high-intensity aerobic exercise may be too much on days when energy levels are low. And weight training may be intimidating if you’ve never lifted weights. But yoga or Pilates classes can keep you moving while you adjust to your new reality. And daily walks, with short bursts of speed on days when you feel like you have some gas in the tank, can get your heart rate into the training zone.
Hiring a personal trainer to help build a strength workout that can grow with you as you lose weight is a great investment. So is a smart watch that can objectively monitor your activity and help you set up daily goals to ensure you’re accumulating enough physical activity over the course of the week. If 150 minutes seems too ambitious to start, scale it back. Several studies have noted health benefits even when the number of exercise minutes per week fall below what’s recommended — especially in individuals who were inactive.
Editor’s Picks
If you’ve tried and failed at establishing an exercise routine in the past, it’s time to give it another go. Losing a few pounds will add some much-needed spring to your step and provide a boost of confidence that may have been lacking in the past. Invest in new workout clothes, join the gym, try a new activity or rekindle your love of a sport or activity you once enjoyed.
Physical activity doesn’t need to be vigorous to improve health. Consistency trumps volume and intensity. And once you’ve made exercise a habit, the more confidence you’ll have in your ability to sustain the occasional vigorous workout and challenge yourself more in the weight room. Underneath those unwanted pounds is an active person just waiting to realize their full potential.
Fitness
These Simple Workout Changes Are the Secret to Building Muscle After 50, According to Experts
Lifting weights is about so much more than just growing seriously muscular arms—it’s also key to building functional strength that will carry you through the rest of your life.
After age 30, we begin to naturally lose muscle through a process called sarcopenia, says Nikki Ternay, CPT, a health and fitness coach and founder of MavenHeart, an empowerment program for women over 40. And for women, changing estrogen levels during perimenopause and menopause can accelerate this process, especially as you reach your 50s.
The antidote? Strength training, which can stimulate muscle growth and help maintain bone density, mobility, and overall health, says Ternay. Having muscle mass can contribute to disease prevention, too. The higher your muscle to fat mass ratio is, the less likely arthritis, diabetes, osteoporosis, high blood pressure, heart disease, and obesity are to occur, according to Ternay. Muscle burns a lot of energy and helps keep your blood sugar stable, which can even lower your chances of developing type 2 diabetes, she adds.
Building—and maintaining—muscle after 50 takes a concerted effort. But one thing is for certain: Your future self will never regret it. Here’s how to do it effectively.
How to Build Muscle After 50
Lean into lifting.
Aim to incorporate resistance training at least three days per week, focusing on key muscle groups like legs, back, and core as you build up your routine, says Ternay. Target each muscle group with at least two to three exercises per session, and for each one, perform 6 to 12 reps and 3 to 5 sets per exercise, with 60 to 90 seconds of rest between sets. (Beginners can start with fewer sets per muscle group and gradually increase over time.) Lastly, choose a weight that makes the last couple reps of each set feel challenging, but still doable with proper form.
Here’s a sample week workout plan:
- Day 1: Full-body workout (legs, back, core)
- Day 2: Rest or low-impact light movement/active recovery (think: walking, biking, swimming, or stretching)
- Day 3: Full-body workout (chest, shoulders, arms, core)
- Day 4: Rest or low-impact light movement/active recovery
- Day 5: Full-body workout (legs, back, chest, core)
- Day 6: Rest and active recovery (light movement like walking, stretching, or biking)
- Day 7: Rest
Before you start lifting weights, it’s important to learn how to perform exercises with proper form. This ensures you’re working the correct muscles and avoiding injury. If you’re new to lifting, Ternay recommends seeking guidance from a reputable trainer, in person or virtually, to make sure your technique is correct and personalize a program that is appropriate for your age and fitness level.
But learning proper form doesn’t have to feel overwhelming—start by focusing on bodyweight exercises like squats, lunges, and pushups to understand how your body moves, what feels good, and what feels challenging to you. From there, you can gradually incorporate weights and resistance exercises.
Warming up is worthwhile (and so is cooling down).
As you get older, it takes a little longer to get your muscles primed and ready for a workout. Warming up prior to a strength sesh prepares your body to do the work by increasing circulation, ultimately resulting in decreased risk of injury. Pretty good deal, huh?
The ideal time frame for a warmup is 15 to 20 minutes, performing movements that increase your heart rate at a slow and steady rate, says Ternay. Gentle walking is a great warmup choice to do anywhere, or jump on a stationary bike if you’re in the gym. Bodyweight moves like planks and squats work well for priming the body ahead of a workout, too. (Check out more great warmup exercises for any workout.)
Just like you ease into your workout, you should ease out of it as well. The cooldown allows the body to return to its regular temperature and brings the heart rate back down a little slower—a safer approach than just stopping your workout abruptly, Ternay says.
A good cooldown could include gentle stretching, light walking, or using a foam roller (or even a massage gun) to release any muscle tension. Spend 10 to 15 minutes on your cooldown to give your body time to adjust and reduce post-workout soreness.
Focusing on flexibility becomes even more important—not only for workouts but for everyday activities—as we age. Better mobility means you’ll be able to reach and bend with greater ease, with less strain and risk of injury. In your workouts, specifically, you’ll be able to get in the proper position to perform your exercises safely and for maximum benefits. Not to mention, a good base of mobility helps loading and unloading weights feel a little more manageable.
Ternay recommends picking three to five dynamic (moving) stretches and doing each one for 30 to 60 seconds, for a total of at least five minutes. Dynamic stretches like leg swings or arm circles prepare your muscles for movement by increasing mobility. Follow dynamic stretching with about 10 minutes of static stretching, such as holding a hamstring or quad stretch for 20 to 30 seconds, which helps increase flexibility and reduce tension.
Eat enough protein.
Proper nutrition is also part of an integral part of building muscle after 50. Protein helps rebuild your muscle post-workout, allowing for strength gains. Without adequate protein intake, you won’t be able to get ahead of age-related muscle loss, regardless of your workouts. Aim to get 25 to 30 grams of protein per meal, especially if you’re eating three meals a day.
Get your mind right.
Try to approach your workouts as a way to celebrate your body, not punish it. For women over 50, this mindset shift can be especially powerful. Rather than focusing on burning calories or “undoing” something you ate, view exercise as a long-term investment in your health, energy levels, and independence. “Exercising is a way of taking care of your body and giving you a better chance at a long life of living independently,” Ternay says.
Shop Our Favorite Workout Clothes
Lululemon Ebb to Street Tank Top
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Best Muscle-Building Workouts for Women Over 50
Not sure where to start? Check out the WH+ Strong After 50 Plan, which guides you through four weeks of science-backed workouts to build full-body strength, along with nutrition tips and expert advice.
Check out the WH+ Strong after 50 workout plan
Once you’re done with that plan, here are some excellent muscle-building workouts for beginners and avid exercisers over 50 alike. These workouts build a strong foundation to support everyday activities and healthy aging, starting with bodyweight exercises and moving into more advanced moves as you progress.
The more muscle mass you have, the better you’ll feel and function, meaning greater independence in how you can move your body and live your life. Building strength helps build security for your future health, whether that means being able to travel, take care of your family, or simply move around comfortably as you age.
Nicole Clancy has been a freelance writer and Certified Fitness Trainer in Santa Barbara California since 1990. Nicole’s articles have been internationally syndicated in Vogue, Glamour and Easy Living.
Fitness
Fitness coach Dan Go says ‘this exercise should be mandatory for desk workers’: Watch how to do it
If you spend hours sitting at a desk every day and battle persistent knee or lower back aches, your instinct might be to stretch your hamstrings or rub your aching joints. However, according to US-based fitness coach Dan Go, the true culprit could be an overlooked joint down at your ankles. Also read | ‘This exercise saved my lower back’: Fitness coach reveals 1 movement to reverse damage from years of sitting
Taking to X (formerly Twitter) on August 14, Dan highlighted a simple yet transformative drill, sharing: “This exercise should be mandatory for desk workers.” The culprits? Loss of ‘ankle dorsiflexion’ and restricted forward knee movement, he shared — both quietly caused by prolonged sitting.
The hidden chain reaction of stiff ankles
Dan highlighted that when you spend long hours seated, your ankles remain stationary, gradually losing their capacity for dorsiflexion — the ability of your foot to pull upward toward your shin. When your ankle loses this movement, it forces the rest of your body to compensate every time you squat, bend, or move, he added.
According to him, a stiff ankle forces a domino effect of bad biomechanics across your lower body:
⦿ Heels lift off the floor when you squat.
⦿ Knees cave inward on the way down, limiting range of motion.
⦿ Lower back rounds at the bottom of a bend or squat.
⦿ Foot arch collapses just to steal a few extra degrees of movement.
⦿ Hips work overtime to cover for a joint that has quit doing its job.
“You feel it in the knee. You feel it in the back. You blame the knee and the back, but the restriction is 12 inches lower,” Dan shared. Also read | Back pain from sitting all day? Physician Dr Kunal Sood explains Japanese towel method, a simple technique that can help
The 30-second wall test
Before fixing the problem, you need to assess your current mobility, Dan shared as he recommended a straightforward 30-second assessment you can perform right against a wall:
⦿ Place your big toe about four inches away from a wall.
⦿ Drive your knee straight forward toward the wall.
⦿ Ensure your heel stays pinned flat to the floor the entire time.
If your heel lifts off the ground before your knee touches the wall, or if your knee drifts inward to bridge the gap, your ankle dorsiflexion is restricted, Dan shared. Be sure to test both legs independently; most people display noticeably worse mobility on one side than the other, he highlighted.
How to perform ‘ankle mobs’
Once you’ve identified the restriction, the fix doesn’t really require complex gym equipment. It requires controlled movement to teach the joint how to glide again, Dan said as he shared the step-by-step movement:
⦿ Place your foot flat on a platform or the floor, positioned near a wall or stable surface.
⦿ Drive your knee as far past your toes as it will naturally go while keeping your heel firmly planted.
⦿ Slowly return to the starting position.
⦿ Perform six slow reps per side.
Why it works
Unlike traditional static stretches, you aren’t just trying to lengthen a muscle. As Dan explained, you are asking a joint to move through a forgotten range of motion under a mild load, re-educating your nervous system and restoring fluid mobility to your lower body.
He highlighted that incorporating just a few sets of ankle mobilisations into your daily desk routine can relieve downstream pressure on your knees, hips, and lower back — making it a mandatory micro-workout for anyone sitting for a living.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only and not a substitute for professional medical advice.
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Connecticut22 minutes agoOne person dead and four injured in early morning Hartford shooting
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Delaware28 minutes agoMiss Delaware: The Woman Behind the Crown – 47abc
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Florida34 minutes agoAnother hot day in Central Florida, heat advisory issued
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Georgia40 minutes agoAlbany Police staff member arrested in Georgia on criminal charges
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Hawaii46 minutes agoFlash flood warning in effect for Oahu as heavy rain continues
