Fitness

‘Fitness Doesn’t Make You Special Any More’ – Here’s Why That’s a Good Thing

Published

8 months ago

March 10, 2025

‘Fitness Doesn’t Make You Special Any More’ – Here’s Why That’s a Good Thing

This essay is part of our Men’s Health at 30 collection, an exploration of how the wellness landscape has transformed for British men since 1995 – and where there’s work yet to be done.

Here, coach and Men’s Health Fitness Director Andrew Tracey celebrates the evolution of ‘training’ as a lifestyle.

I was a scrawny 17-year-old when I took my first job in a gym. Men’s Health was just 10 years old at this point, but its ‘cover model search’ was already an institution.

We had a magazine rack on the counter at the gym. Members would leaf through the mags while I whizzed them up a chalky protein shake (you kids don’t know you’re born with your Grenade bars and Vimto Clear Whey…). There were several publications, mostly bodybuilding-oriented, but MH was the only one that appealed to the everyman. At the time, however, the everyman just wasn’t all that into working out.

It might be hard to imagine now, but looking back even 20 years, training for training’s sake was pretty fringe. I lived in a large town, but there were only two gyms and a leisure centre. When I qualified as a coach, I was the third or fourth in the area. There were bodybuilders, there were athletes who played a sport of some description – and there was everyone else.

There was no meaningful middle ground, where exercise and movement formed a pivotal part of your existence, yet you had no particular ambition. The first time someone asked me about my ‘training’, I replied, ‘But I’m not training for anything.’ The idea of being fit and strong simply to improve my everyday life hadn’t occurred to me – or, it seemed, the rest of the world.

If you’d told me back then that the fitness industry would grow to be worth $100 billion and that many teenagers would choose a chest-day pump or Hyrox PB over Heinekens in the park, I wouldn’t have believed you. Yet now, as a 36-year-old, I can count on one hand my friends who don’t exercise.

Placing the gym at the core of your identity doesn’t make you special any more – a fact that’s undoubtedly frustrating for some. I’ve had to take up new hobbies to annoy people with, now that they’re genuinely interested in hearing me talk about how to lift heavy things. And I think this is all incredible.

This cycle is self-sustaining. People have taken an interest in improving their lives by working on their bodies, and businesses have capitalised. This, in turn, makes these pursuits more visible, bringing more people into the fold. The tide rises.

Sports supplements are now stocked in every supermarket. You can access well-equipped gyms 24 hours a day for less than a lot of people spend each month on coffee. And although it can seem like all you hear is, ‘There’s so much bad information out there,’ advice on how to approach your workouts skillfully and sustainably has never been more easily accessible.

This is good news for the next generation. My advice to parents – advice I try to live by as a father – is, yes, make sure your kids understand the importance of cultivating strength, fitness and vitality. But don’t do it by discussing exercise as some exalted activity that makes you special or superior. Instead, make it normal. Or, to borrow a well-used phrase, like brushing your teeth.

I think this attitude is becoming the norm. And, I would say, with confidence, that Men’s Health has played a big role in this. To me, this magazine has always been a lighthouse for the everyman – meeting the average guy where he is, offering him something to aspire to and the map he needs to get there.

It can feel like we live under a perpetual cloud of bad news. And yes, health inequalities are widening; the British Medical Association has warned that the UK is ‘getting sicker’ and these are issues that urgently need to be addressed. But – and I say this as someone who came from modest beginnings, with no interest in fitness – if you are interested in doing something, anything, to improve your quality of life by changing how you treat your body, there has truly never been a better time to be alive.

Men’s Health at 30 – More From This Series

With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.

As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.

You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.

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Fitness

Five exercise swaps you should consider for more muscle growth, says a fitness expert

Published

6 hours ago

November 7, 2025

Press Room

Five exercise swaps you should consider for more muscle growth, says a fitness expert

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

(Image credit: Getty Images)

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.

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

Man performing bench press

(Image credit: Getty Images)

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.”

Try swapping to: machine chest press

“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

Woman performing bent over barbell row

(Image credit: Shutterstock)

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.”

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

A man with muscular quads using the leg extension machine

(Image credit: Getty Images)

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

“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

A man performing dumbbell skull crushers

(Image credit: Getty Images)

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.

Fitness

Mitochondria and aging: Why HIIT is the game-changer for fitness and longevity

Published

1 day ago

November 6, 2025

Press Room

Mitochondria and aging: Why HIIT is the game-changer for fitness and longevity

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

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

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

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

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

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

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.

Fitness

What an Oncology APP Should Know About Exercise in Cancer Care | Oncology Nursing News

Published

2 days ago

November 5, 2025

Press Room

What an Oncology APP Should Know About Exercise in Cancer Care | Oncology Nursing News

Oncology advanced practice providers (APPs) should be aware of the transformative potential of exercise in cancer care and how to get patients started with a feasible exercise plan, said Daniel Glidden, MS, PA-C.

Ahead of his presentation at JADPRO Live 2025 on evidence-based diet and exercise tactics for patients with cancer, Glidden spoke with Oncology Nursing News about the key evidence APPs should be aware of, as well as actionable changes that can be made to incorporate exercise in patients’ care plans.

What data supports exercise as an essential part of cancer care?

For the longest time, we’ve had observational data that associates exercise and proper nutrition with improved survival, but it’s always been observational data. Now we have the first randomized, controlled trial—the phase 3 CHALLENGE trial (NCT00819208)—that shows us the true overall survival and disease-free survival benefit of a structured exercise program after adjuvant chemotherapy for colorectal cancer.

This was a phase 3 randomized controlled trial that randomized patients into either receiving health education materials alone or receiving health education materials plus a structured exercise program where they would go in for a supervised exercise and also have either in-person or virtual visits to talk about behavioral change to increase their exercise. What they found, of course, was that people in that exercise group had increased physical fitness in terms of their VO2 max and their 6-minute walk test and so on, but also that their disease-free survival was significantly improved. Around the 8-year mark, there was a [7%] improvement in disease-free survival in the patients in the intervention group. There was also an overall survival benefit.

Do the CHALLENGE data set a standard for all types of cancer care?

This is the first randomized control trial to show the true survival benefit that exercise can confer, at least in this patient population. We can’t extrapolate those data to all different cancers, but we have some good observational data that tells us that that there’s improved survival in many different cancers with exercise. As more of these studies come out, we’ll see more that exercise truly can be helpful for survival in cancer.

What level of exercise should patients with cancer be told to follow?

The general guidelines for people with cancer to start seeing health benefits from exercise are to get between 150 and 300 minutes of moderate-intensity aerobic exercise per week. Moderate-intensity aerobic exercise is a brisk walk where, if you’re walking with a friend, you can have a good conversation with them, but if you tried to sing a song, you’d get out of breath. That’s a good “talk test” for moderate intensity exercise. We recommend that [routine], plus 2 to 3 days per week, getting resistance training of the major muscle groups for about a half hour at a time.

How can exercise plans be personalized for each patient?

The first step is finding out what people are doing. Are they exercising regularly? Are they exercising somewhat or completely sedentary? If they’re completely sedentary, I wouldn’t tell them to just go right off and exercise to those guidelines. We would want to start off slow and do a stepwise approach. …For many of our patients, cancer is not their only chronic condition, and there may be other safety issues like their neuropathy or bone [metastases] or poor bone health in general that we must take into consideration when we’re creating an exercise prescription.

What should all oncology APPs know about exercise in cancer care?

Exercise counseling is something that [oncology APPs] can integrate into their clinical visits. I want them to know that the true benefit of exercise is not just something that we can do, it’s something that we should be doing, all of us. If exercise was a medicine in a pill form, it would be something that we would all be lining up around the corner at our doctor’s offices to get a prescription for. Really, exercise truly is medicine.

What is integrative oncology, and what made you choose this field?

Integrative oncology is a patient-centered approach to cancer care that looks at the whole patient and combines their conventional cancer care with other treatment modalities like exercise; nutrition; stress management; and mind-body therapies like yoga, tai chi, and meditation to take care of the whole person.

I started off my career working first in emergency medicine, then in medical oncology. While I was working in medical oncology, I saw that we were doing a great job treating the cancer. We were winning the battle more and more, but there’s still a person there who needs to be taken care of, and that person was undoubtedly cared for by their cancer team. But there is certainly more that can be done.

I made the transition into integrative oncology at Dana-Farber so I could spend my entire clinical practice emphasizing and optimizing health, wellness, and quality of life. I will see people for consults and people come to me for different reasons. Sometimes it’s for treatment-related adverse effects. In those cases, we talk about how can acupuncture be helpful? For hot flashes, joint pains, or neuropathy, how can exercise, proper nutrition, and stress management be helpful?

This transcript has been edited for clarity and conciseness.