Aging sucks. Your body feels weaker and everyday activities start to take more effort.
“By the time you reach 40, your body isn’t as quick to bounce back as it once was, and muscle starts to fade faster,” says Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness LaGree.
Sarcopenia—age-related muscle loss—starts at around age 30 if you aren’t doing anything to counter it. The process accelerates as we age, spiking with hormonal changes like the menopause, which for many people starts in their 40s.
So when I asked what those over 40 should be prioritizing to maintain their health, it’s no surprise that she suggested strength training to counteract muscle loss.
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“Lifting weights or using resistance bands can rebuild what’s been lost and keep your bones strong. It helps you move with more ease and lowers your risk of pain or injury later on. The sooner you start, the more strength and freedom you’ll have in the years ahead.”
But what is more surprising is that Chakoian went on to highlight one particular strength exercise, and another form of exercise that complements strength training.
To keep it really simple, Chakoian has broken down the most important areas of exercise you should be doing, and why.
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
1. Resistance training
“Strength training is the single most effective tool for slowing down biological aging. It improves insulin sensitivity, supports metabolism, and combats the muscle and bone loss that accelerates after 40,” says Chakoian.
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“It also helps regulate mood and cognition by balancing hormones and supporting brain health. Over time, resistance training keeps your posture stronger and your overall resilience higher.”
“Keeping your muscles strong helps you stay steady on your feet and protects your joints from strain. It also keeps your blood sugar, mood, and energy more balanced. Strong muscles don’t just look good; they help you move, age, and live better.”
Want to start resistance training, but aren’t sure where to begin? Try this strength training for beginners plan, all you need are dumbbells, or if you have a gym membership, begin with this gym machine workout plan for beginners.
No weights? Start with this 10-minute bodyweight workout from Chakoian.
2. Squatting
Beginner’s Guide: Squat – YouTube
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While squats fall under the umbrella of resistance training—even when you perform them without holding a weight—they hit such a crucial part of your body that Chakoian wanted it to have its own spot on the list.
“Squats build and maintain lower-body strength, which directly ties to independence and long-term mobility,” she says, telling me that the legs are often where sarcopenia hits first and hardest.
“Squats work major muscle groups such as glutes, quads, hamstrings, while engaging the core and improving balance,” says Chakoian. “Strong legs are strongly correlated with reduced risk of falls, better joint stability and greater metabolic health. They also boost bone density and stimulate testosterone and growth hormone, both of which drop with age.”
3. Steady-state cardio
“Steady-state cardio like brisk walking, cycling or swimming trains the heart to be more efficient,” says Chakoian. “It improves circulation, blood pressure and fat metabolism, while being gentle on the joints.”
“For people over 40, this moderate-intensity training, where you can still talk but feel challenged, enhances mitochondrial health and increases the body’s ability to use fat for energy, key markers linked to longevity. It also lowers stress hormones and supports recovery from strength training.”
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About our expert
About our expert
Denise Chakoian
Denise Chakaoian is a veteran fitness expert and founder of CORE Cycle and Fitness LaGree, the first Rhode Island studio to introduce the Lagree Method—a high-intensity, low-impact workout performed on the Megaformer. A former competitive dancer with nearly 30 years in the industry, she blends technical precision with holistic wellness. Her Providence-based studio offers cutting-edge group fitness, including Lagree, indoor cycling, boxing, and strength training, all delivered with an evidence-based, community-focused approach.
Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
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“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
Shares of continuous glucose monitor manufacturers Abbott (ABT.N), opens new tab, Medtronic (MDT.N), opens new tab and Dexcom (DXCM.O), opens new tab closed between 1% and 4% higher. U.S.-listed shares of fitness smartwatch maker Garmin (GRMN.BN), opens new tab ended nearly 3% higher.
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
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“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
Last year, the FDA issued a warning letter to fitness band maker WHOOP, saying its blood-pressure insights feature blurred the line between wellness and medical devices by estimating systolic and diastolic values used to diagnose hypertension.
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles., opens new tab
January is peak season for fitness sales, with major discounts on gym memberships, fitness trackers, activewear and beginner-friendly exercise equipment. No wonder — it is a perfect opportunity for retailers to clear inventory and capitalize on all those “New Year, New You” resolutions.
For an exercise novice, however, this endless sea of workout gear and gadgets can be downright overwhelming. But if that is you, do not worry! You do not need a gym’s worth of exercise equipment, a high-end Garmin watch or a professional athlete’s wardrobe to begin. Starting simple is often the most effective strategy for a long-term lifestyle change — not to mention that it is much easier on the wallet.
With that in mind, we rounded up a list of essential, science-backed purchases for a beginner, prioritizing ease-of-use, safety and versatility. Plus, we sprinkled in some fitness deals to help your post-Christmas budget go that little bit further.
Here’s what to buy (and what to skip) to launch your fitness journey in strategic fashion — and save yourself some money in the process.
Anna Gora
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Anna Gora is a health writer and reviewer at Live Science, as well as a highly experienced personal trainer, nutritionist and fitness coach. Over the years, she has helped numerous exercise beginners kickstart their fitness journey, and is always on the lookout for versatile, easy-to-use fitness gear to recommend to her clients. At Live Science, Anna has written a guide to the best exercise equipment for beginners and is a significant contributor to our round-ups of the best fitness trackers, cardio machines and running shoes.
The essentials: Gear that gets you out the door
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Before investing in a premium running watch or one of the best rowing machines, focus on the basics. Buying the right footwear and workout clothing is an essential first step on your fitness journey. This is not about fashion; it is about comfort and safety.
Footwear: Your most important investment
This is your non-negotiable purchase. Appropriate footwear helps you maintain good foot health, reduces the risk of injuries and boosts your overall well-being, according to a 2024 review published in the journal Applied Sciences. Choose shoes that are stable, comfortable to wear and suitable for your intended activities.
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That said, do not get bogged down in premium brands and ultra-specialized shoes. Start with a quality pair of all-purpose trainers or cross-trainers. The best beginner-friendly options have a good balance of cushioning and stability for a mix of gym workouts, walking, jogging and low- to moderate-intensity aerobics. Good looks are just the cherry on top.
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Workout clothing: It is all about comfort
Workout clothing should help you withstand the demands of intense exercise, not actively impede your attempts to get fit. Look for synthetic, moisture-wicking fabrics like polyester or spandex — they help regulate body temperature and prevent sweat from lingering on your skin, while cotton, for example, holds sweat and can cause chafing.
Then, focus on freedom of movement. A well-designed piece of activewear will allow for freedom of movement and not slip off or irritate your skin during intense workouts. Start with a few core pieces to build a rotation: a few tops and bottoms, several pairs of sports socks and, for women, a couple of good-quality sports bras.
Again, there is no need to invest in premium brands and highly specialized activewear; affordable lines from major retailers work perfectly fine. Comfort here is key — if you feel good, you are more likely to get moving.
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The best retailers for finding deals on beginner-friendly workout clothing:
Puma: Now up to 60% off on Puma Essentials and Puma Elevated Essentials
Adidas: End of Year Sale with up to 60% off on shoes and activewear
Reebok: End-of-Season Sale with up to 50% off selected styles
CRZ Yoga: A budget alternative to Lululemon, now with up to 81% off on yoga pants, leggings, tops and jumpsuits
Target’s All in Motion: A highly-rated line of affordable workout clothing, running shoes and exercise equipment
Amazon’s Aurola: Soft and versatile workout tops and bottoms for under$35
The home-gym starter pack: Simple, space-savvy exercise equipment
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While you may be tempted to splash out on a premium treadmill or super-smart exercise bike, hold off on the big purchases for now. You can build remarkable strength, endurance and mobility with basic, space-savvy equipment too, and at a much lower cost. A yoga mat, adjustable dumbbells and resistance bands, for example, are very beginner-friendly, offering maximum versatility with a minimal footprint.
If you are not entirely sure how to use them, look up beginner-friendly home exercise video tutorials or join an online fitness class. January fitness sales are not just about physical gear — many fitness apps and services are discounted, too, or offer free taster sessions. There is also plenty of good-quality content that is entirely free of charge.
Fitness trackers: A source of useful data and exercise advice
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A well-chosen fitness tracker can provide a lot of valuable feedback and positive reinforcement in the early stages of your fitness journey. Counting your daily steps, tracking an active workout and reviewing your past activities can help you make more sense of your workouts and general progress.
Training by “feel” is hard for beginners, and continuous heart rate measurements provide objective data on your efforts. It helps you understand zones: are you in a moderate, fat-burning zone or pushing into high intensity? This ensures your easy days are genuinely promoting recovery and your hard days are truly effective.
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Moreover, the goal-setting and “closing your rings” features (a visual representation of your progress towards your daily exercise goals) leverage gamification, and this in itself can be a powerful motivator. Not to mention, many fitness trackers come in handy outside of the gym or running track, too.
However, do not get swayed by the trends here. A basic Fitbit, Garmin or Apple Watch SE will track steps, heart rate, sleep, and active minutes just as well as the more advanced and expensive models. They also tend to be more beginner-friendly in terms of their user interfaces and the language they use to describe your fitness stats.
What NOT to buy (right away)
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The allure of a shiny new machine is strong, but impulsive buys often become expensive clothes racks. Here are some tips on how to avoid costly mistakes as an exercise beginner.
Hold off on major equipment. Do not start by buying an expensive treadmill, elliptical, or full home-gym system. Use your foundational gear or a gym trial for one month at least. If you have consistently stuck with your routine, then research what machine would best suit the activities you have genuinely enjoyed.
Avoid over-specialization. You do not need cycling shoes until you are sure indoor cycling is your go-to sport. Similarly, you do not need Olympic weightlifting shoes for general strength training. Let your sustained interest guide niche purchases, not the other way around.
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Beware of fads and “quick fix” gadgets. If a product promises insane results with minimal effort, it is likely selling a fantasy. Sustainable fitness is built on consistent effort, not electrical muscle stimulators, ab belts or dodgy supplements. Stick to the good-old healthy diet and regular workouts, and you will be primed for success in 2026.
The bottom line
The goal of your initial purchases is not to equip a pro athlete from the get-go, but to minimize barriers to exercise and help you establish healthy habits. Every item should make it easier to say “yes” to your workout and harder to make an excuse.
This New Year, invest first in the basics that support consistency. Let your proven dedication over weeks and months, not your initial January enthusiasm, guide your future investments. Your journey starts not with the fanciest gear, but with the first step taken in the right shoes.
If you purchase a product through a link on our site, we may receive compensation.
Target is starting the year off on the right foot with huge savings on tons of exercise equipment. One deal that stood out to us is The YOSUDA Classical Model Exercise Bike, now only $300, down from $500. This sale comes at the perfect time, as many people have fitness goals in their New Year’s Resolutions.
Features
The YOSUDA Classical Model Exercise Bike features a 30 lbs flywheel and a heavy-duty steel frame, ensuring stability during workouts. It utilizes a belt-driven system that offers a smooth and quiet ride.
The bike can support a maximum weight capacity of 300 lbs. It is designed to fit a wide range of users, with 2-way adjustable handlebars, a 4-way adjustable padded seat and spring-loaded comfort. The bike is suitable for individuals between 4′8″ and 6′1″ in height.
An LCD monitor tracks essential workout data, and a tablet holder and Bluetooth connectivity add entertainment and smart app integration. Safety features include adjustable cage pedals and a resistance bar for emergency stops.
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Related: HOKA is having an incredibly rare sale on the Clifton 10 this week, and they’re selling fast
The “Ride Comfort All the Way” feature, with its upgraded spring-loaded seat and adjustable handlebars, is designed to enhance shock absorption and reduce exercise-related discomfort.
This ensures a more enjoyable and sustainable workout experience.
The two-way adjustable handlebars and four-way adjustable padded seat go a long way to making the user comfortable.
Customer reviews
The YOSUDA Classical Model Exercise Bike has received predominantly positive feedback from customers, with an overall rating of 4.7 out of 5 stars based on 115 reviews. Users appreciate the bike’s quality, value, and smooth operation. Many reviewers highlight the bike’s stability, comfort features such as the adjustable seat and handlebars, and the quiet belt-drive system.
You can buy the The YOSUDA Classical Model Exercise Bike at Target for only $300 this week, but hurry, your New Year’s Resolutions are waiting.
More fitness deals at Target
More deals at Target.
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