The fact that we lift, rather than how or what we lift, becomes increasingly important as we age. That’s the message in the latest issue of Arnold’s Pump Club, a newsletter series from none other than Arnold Schwarzenegger.
Those thoughts were accompanied by a versatile full-body workout which I’ve detailed below, along with guidance on how to extrapolate the routine into a four-week strength-building plan.
But first, back to Arnie.
His team highlighted a new meta-analysis of 102 randomized trials on people aged between 63 and 87, which assessed the effects of five different training modalities on muscle strength.
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The research scrutinized the effectiveness of bodyweight, resistance bands, resistance machines, free weights and mixed methods, measured against a control group that didn’t exercise.
Machine-based training elicited the greatest effects, followed by free weights, bands, mixed and then bodyweight training.
However, authors Tim Wiedenmann and Co. were keen to stress that all five modalities “can have large positive effects on strength development in older adults”.
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
Adding that “individual preference, enjoyability and practicability” were more important factors at play.
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In other words: “The best approach is the one you’ll stick with,” noted Pump Club editors Adam Bornstein and Daniel Ketchell.
“All forms of resistance training improve strength—what matters most is effort, not equipment.”
Use this versatile workout to build all-over strength at any age
To support this conclusion, Schwarzenegger’s team also shared a comprehensive full-body workout that anyone can try no matter the equipment you have at your disposal.
The routine is split into three sections:
Lower body
Upper body
Core and carry
Each section is made up of two moves to be performed back to back—known as a superset. The aim is to perform exercise A, rest 60 seconds, perform exercise B, rest 60 seconds, then back to A, and so on.
There are also four variations for each exercise:
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Bodyweight
Bands
Dumbbells
Barbell
Choose your weapon, then perform three sets of each pair of exercises for 8-10 reps, resting for two minutes before progressing onto the next section.
“You should finish each superset knowing you couldn’t do more than one or two extra reps with good form,” adds Bornstein and Ketchell, known as two RiR (reps in reserve). If you need to make the superset more challenging to achieve this, then reduce the rest between sets.
Here are the moves for each superset, with either a link to a demonstration on YouTube, or an exercise guide on Fit&Well or our former sister site Coach.
Superset 1: Lower-body strength
1A Squat variation
Sets: 3 Reps: 8-10
1B Hip hinge variation
Sets: 3 Reps: 8-10
Superset 2: Upper-body push and pull
2A Push variation
Sets: 3 Reps: 8-10
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2B. Pull variation
Sets: 3 Reps: 8-10
Superset 3: Core and carry
3A Core movement
Sets: 3 Reps: 8-10
3B Loaded carry/isometric hold
Sets: 3 Time: 30-40 sec
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Bodyweight: Plank
Bands: Side plank with band row
Dumbbells: Farmer’s carry
Barbell: Front rack carry
How to expand this workout into a four-week strength-building training plan
Arnie’s team presented this six-exercise routine as a standalone workout that you can use no matter what equipment you have available.
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But it’s equally possible to extrapolate this routine into a four-week program if you have the equipment or access to a gym.
I’d suggest aiming to repeat this routine twice a week, allowing for adequate rest between each session.
In week one, familiarize yourself with the workout pattern using just bodyweight.
In week two, upgrade to bodyweight and bands if you have them on hand to slightly increase resistance.
In week three, progress to dumbbells where appropriate.
In week four, you can either fractionally increase the weight of the dumbbells you’re lifting or try the barbell variation if you’re familiar with using this equipment.
Given each exercise variation will target similar muscle groups, you can rotate the equipment you’re using throughout the plan.
The key is to ensure you’re challenging yourself and practicing good form.
As the study authors and Arnie’s team noted, finding a routine you can stick with is key to building strength at any age.
SOLE Fitness announces new additions to its home exercise bike range, with models including built-in screens, resistance systems, and notably, zero monthly subscription fees.
Salt Lake City, United States, March 9, 2026 — SOLE Fitness has announced a new range of home exercise bikes aligning with its policy against mandatory monthly subscription fees – addressing a growing concern among cost-conscious fitness enthusiasts.
For more information, visit: https://www.soletreadmills.com/collections/bikes
The announcement comes as subscription fatigue intensifies across the home fitness market – where hidden costs of ongoing memberships have become a significant pain point for buyers. Many consumers now actively seek alternatives that deliver premium features without the financial burden of perpetual fees – and SOLE Fitness offers its range in direct response.
Technical capabilities across the range support the no-subscription experience through innovative design and robust hardware. For instance, SOLE Fitness cites the SB1200 exercise bike as a suitable option for its 10-inch touchscreen – including preloaded entertainment applications.
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SOLE’s team notes that this particular model also incorporates 100 levels of adjustable magnetic resistance, offering a broad spectrum of intensity for diverse workout preferences. A 35-pound flywheel contributes to smooth, consistent pedaling motion, while the durable steel frame supports users up to 300 pounds.
Elsewhere in the range, SOLE Fitness offers options across recumbent, upright, and indoor cycling styles to accommodate different fitness goals and space constraints.
The LCR Recumbent Bike is an example of a comfortable seated design with back support, ideal for low-impact cardio sessions, coming with 40 levels of magnetic resistance. The B94 Upright Bike, meanwhile, delivers a traditional bike posture with 20 levels of resistance, suited for users seeking straightforward training without advanced touchscreen features.
Central to the value proposition is the SOLE+ App, which provides zero-cost online fitness classes to customers who own SOLE equipment. The app offers hundreds of home gym video tutorials ranging from basic to advanced routines – standing in contrast to platforms that charge separately for similar content.
As explained by SOLE Fitness, its overall range is engineered for smooth, silent rides through magnetic resistance systems, sturdy steel frames, and precision components that deliver a premium indoor cycling experience. Magnetic resistance eliminates the wear and noise associated with friction pads, while the structural integrity of the frames ensures stability during high-intensity intervals.
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“Each treadmill is crafted to provide an unparalleled exercise experience, featuring robust motors, intuitive controls, and cushioned running surfaces for maximum impact absorption,” says a company representative.
Moreover, since the company’s product portfolio is designed to offer entry points at various price levels, customers have readily available access to select models that align with their own budget and training preferences.
Interested parties can browse the full selection at: https://www.soletreadmills.com/
Contact Info: Name: Inquiries Email: Send Email Organization: SOLE Fitness Address: 56 Exchange Pl., Salt Lake City, UT 84111, United States Website: https://www.soletreadmills.com/
Release ID: 89185487
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Google search trends are truly a thing of wonder when it comes to observing what’s capturing the zeitgeist – and when it comes to health and fitness fads, it’s a veritable treasure trove of ideas. The latest life-changing hacks? ‘Chinese baddie’ rituals.
That’s right: a wildly viral social media trend also known as Chinamaxxing or #becomingChinese is all about taking small life hacks rooted in ancient Chinese wellness principles (think: wearing slippers in the house, enjoying Chinese food, and gentle movement practices like Tai Chi and Qigong) and respectfully and authentically using them to positively upscale wellbeing.
And trust us, it’s all over TikTok. While the practices may have garnered a somewhat questionable moniker, semantics aside, are there really any tangible benefits to ancient Chinese wellbeing rituals?
Interestingly, there is some scientific backing for movement practices such as Tai Chi, with studies (like this one, published in the journal Canadian Family Physician) showing the moves can improve balance and even cognitive ability in older adults. However, when it comes to the benefits of drinking hot water, things aren’t quite as clear-cut.
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So, there was only one thing to be done: try it myself. Would drinking a mug of hot water every morning be a panacea for my health? Keep scrolling to find out, but in the meantime, if wellness wins are top of your 2026 wish list, take a look at our guides to the best ways to spark joy, wellness stacking and the best Scandi wellness hacks, here.
Ancient Chinese wellbeing practices are trending – so I tried one of the most well-known, drinking hot water, every day for a week
What is the daily hot water trend about?
If you’ve missed this trend entirely, you might be interested to learn that, since ancient times, the Chinese have traditionally started their day by drinking a cup of hot water.
“The idea is simple, involving starting your day with a cup of warm (or hot) water instead of something cold,” explains Erin Viljoen, nutritional therapist at W-Wellness. “It’s not tied to a specific brand or fad diet; it’s more of a daily habit that’s been popularised online and in wellness circles as a gentle way to “wake up” the body first thing.”
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Rooted in traditional Chinese medicine (or TCM, as it’s commonly known – and yes, it’s also trending on socials!), it’s thought to promote better digestion, boost circulation and help maintain our yin and yang, or balance. And when we say it’s trending, we’re talking millions of views on TikTok alone.
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What’s driving the popularity of ancient Chinese practices like drinking hot water every morning?
If you’ve noticed more noise than usual this year around Chinese New Year and other traditions, you’re not alone.
“There’s definitely a broader shift happening in wellbeing away from quick fixes and towards holistic, time-honoured practices,” notes Viljoen. “Traditional Chinese Medicine offers a systems-based way of thinking about health, focusing on rhythm, balance and how the body responds as a whole. In the age of TikTok and Instagram, trends that feel accessible, grounded and rooted in tradition (like TCM rituals) are gaining traction.”
What are the benefits of drinking hot water in the morning?
As mentioned above, fans of the “Chinese baddie” trend claim a myriad of wellbeing wins, from improved digestion to glowier skin, to name just a couple. While it’s easy to dismiss such claims, it’s worth noting that the principles underlying the trend are thousands of years old and highly revered in Chinese culture.
At its heart, the idea of starting the day with something warm – be it tea, coffee, or water – is something we can all relate to as comforting and soothing. And the main pros of the practice are gentle and holistic, too.
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“The reliable benefits of drinking warm water are straightforward hydration, a comforting feel on the throat and, for some, a gentle nudge to bowel motility,” says pharmacist Palvinder Deol. “Warmth can make sipping more inviting first thing, which may help people reach their daily fluid needs, and the routine itself can be a calming anchor.”
If you’re after a quick health fix, though, this likely isn’t the one. “It’s important to note that the evidence base here isn’t as robust as it is for things like sleep, movement, or nutrition quality. But the practice is low risk, inexpensive and easy to incorporate – and for many people, it builds a mindful start to the day.”
Who is the Chinese baddie trend best for?
Another advantage of the trend is that it’s highly accessible, with most of us already waking up to a hot drink of some form each morning. Seriously, though – can’t we come up with a better name for it?
Days one to three
Usually, I’m pumped to try out a new wellbeing practice – but I’ll admit, the hot water trend has me less excited than usual when day one rolls around. Mainly, I’m concerned about how I’ll function without my daily morning cup of tea, which, in strong wellbeing-writer mode, I try to make my own ritual around.
I’ve recently invested in a whistling stove-top kettle, abandoning my electric one in an attempt to romanticise my life (and, reader, I love it), and it feels serendipitous to be starting my trial the week of Chinese New Year – I take it as an auspicious sign.
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But I have to admit: hot water doesn’t hit quite the same as my morning cuppa, and it’s not long before I’m popping the kettle back on and making a cup of tea – but I think that’s ok, as it’s not until later in the morning that I have a cold drink, meaning I’ve inadvertently been channelling my inner Chinese baddie for decades.
As for noticing any benefits, I’ll be honest: I don’t feel any different, although this could be because I’m fairly healthy (and regular!) anyway. If you were starting this routine from scratch and switching from a cold morning drink, the benefits might be more obvious.
Anna admits: hot water doesn’t hit quite the same as her morning cuppa, and it’s not long before I’m popping the kettle back on and making a cup of tea.
(Image credit: Anna Bartter)
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Days four to seven
Heading into the second half of the week, and I still don’t have much to report, aside from still having a tea chaser shortly after my water. But I do find that overall, I’m drinking more water than usual, which I’m taking as a win.
Am I jumping out of bed, eager to relish my morning hot water? Er, no – sorry. That being said, I’m fully onboard with the idea of embracing warmth over cold in the mornings (or, in fact, at any time of the day!), whether this looks like choosing warming porridge over quick overnight oats, or foregoing a smoothie till after my workout later in the day (hot drinks only before 11 am – I’m in – as long as they contain caffeine).
As I sit here in my house slippers, nursing my millionth cuppa of the day, it strikes me: while I’m sceptical about the water, perhaps I’m more of a Chinese baddie than I thought. Just don’t hold out on the caffeine, please.
Anna didn’t end her experiment jumping out of bed, eager to relish her morning hot water – but she is fully onboard with the idea of embracing warmth over cold in the mornings.
(Image credit: Anna Bartter)
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Shop MC UK-approved wellbeing must-haves now:
ARTAH Cellular Hydration supplement
Hot water not quite hitting the mark for you? Same, but this Artah electrolyte supplement could be just the ticket for better hydration. Pop a teaspoon and a half in your water bottle and say hello to improved energy, focus and more.
Girlfriend Collective Paloma Bra
Few things boost wellbeing quite like feeling comfy, and we’re big fans of Girlfriend Collective workout kit for this – and many other – reasons. Offering medium support and full coverage, the Paloma bra ticks all our boxes.
There’s a lot of love for our Suri toothbrushes at Team MC UK, and we’re also sold on their science-backed, fluoride-free toothpaste. Minty, soothing and whitening – all bases covered.
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What other traditional Chinese medicine (TCM) trends are worth trying?
“Alongside drinking hot water, a few other Chinese rituals have been trending over the last few years,” notes Viljoen. “Overall, these practices resonate now because they offer approachable, sensory rituals; things that feel good and help anchor routines in a world that can feel fragmented. These can include:
1. Acupressure face tools, like jade rollers or a gua sha, which are promoted for lymphatic flow and relaxation;
2. Herbal teas and tonics based on TCM blends for immunity, digestion and stress;
3. Mind-body practices such as Qigong (a 4,000-year-old traditional Chinese practice that cultivates and balances qi – vital life energy – through slow, flowing movements, deep rhythmic breathing, and calm mental focus) which emphasise energy flow and nervous system regulation.”
