Fitness

How Hard Should You Train?

Published

1 year ago

October 28, 2024

“No pain, no gain” is an old saying in English. It means that one has to suffer or work hard in order to succeed or make progress.

The expression is now often used to push people to train harder or exercise more to get good effects.

But just how much pain do you have to have from weight training? The answer depends on what you are trying to gain, fitness experts say.

For years, some trainers have told people that to get the best results, they need to train “until failure.”

Training “until failure” means that you do an exercise until you cannot do one more repetition. Some recent studies, however, suggest training “until failure” with weights may only help some people.

“If somebody wants to increase muscle mass as much as they possibly can, then training to failure is something to consider,” said Michael Zourdos of Florida Atlantic University.

Zourdos co-wrote a review of 55 research papers on the subject in the scientific publication Sports Medicine.

Zourdos and colleagues found that lifting weights “until failure” may build bigger muscles. But training in such a way is not needed to increase strength. He said people who work out hard, but do not push themselves to exhaustion, will still likely make their health and fitness better. “There is a difference between training for health and training for elite performance benefits,” he said.

FILE – Zay Frection works out in “the gym” at Fort Greene Park, Thursday, Dec. 23, 2020, in the Brooklyn borough of New York. (AP Photo/Kathy Willens) Size:

For the average person simply looking to increase their fitness levels, Zourdos said it is much easier to get results. He explained people who work out regularly would benefit from an intense session that comes within five to 10 repetitions of failure.

He also said “failure training” often comes at a cost. People who train until failure might be so tired and in so much pain that they skip their next workout or two.

In rare cases, extremely difficult training can even be harmful. One example is the condition called rhabdomyolysis, where damaged muscles begin to break down, possibly causing kidney damage.

James Fisher is a sport science expert and advisor in Southampton, England. He said many people are not interested in the idea of working until complete exhaustion.

“What we’re really talking about is how hard you should work when you go to the gym,” he said.

Fisher added that the idea should be understood to mean that people can spend less time in the gym — if they work hard.

“If you’re short on time, then you can push yourself harder, and then you don’t need to work out as long,” he said.

Fisher explained that to increase strength, it is necessary to push your muscles to a certain level.

“If you lift a weight you can easily lift ten times or more, you never really work hard enough,” he said. “Now, if we increase the weight so that on the ninth and 10th rep, it feels … hard, that will benefit your muscle…”

Still, Fisher said that the best workout is “one that people will actually do,” regardless of how hard they push themselves. He said that strength training is probably the best single thing people can do for their health, quality of life and longevity.

Whatever your fitness goal, Fisher said the idea of failure training can be included into your workout. People should then rest the muscle group they have trained for about two days, he said.

For people who have more experience, experts suggest saving the failure training for some of the workouts, or on the last set of exercises in your session.

“It’s not meant to be for every person, every time they work out,” Fisher said. “This is a tough way to exercise.”

I’m John Russell.

Maria Cheng reported on this story for the Associated Press. John Russell adapted it for VOA Learning English.

Quiz – How Hard Should You Train?

Start the Quiz to find out

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Words in This Story

repetition – n. a motion or exercise (such as a push-up, squat, or pullup) that is repeated and usually counted

colleague – n. a fellow worker or professional

exhaustion – n. the act or process of using up all of your energy; the act or process of using all of a muscle’s ability

elite — adj. superior in quality, skill, etc.

benefit – n. a good or helpful result or effect

gym — n. a space containing equipment for weight training, cardiovascular training, etc.

longevity — n. length of life

Related Topics:Health & Lifestyle Lessons of the Day

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Fitness

Plymouth Twp. official criticized for saying female employees need to exercise

Published

9 hours ago

February 14, 2026

Press Room

Plymouth Twp. official criticized for saying female employees need to exercise

PLYMOUTH TWP. — A township trustee is drawing criticism and demands for an apology after he implied that women who work in the township hall need to exercise.

At a public meeting of the Plymouth Township Board of Trustees on Feb. 10, Trustee John Stewart said he supported a $29,200 purchase for exercise equipment for the township exercise room and wanted to encourage better mental and physical health among staff.

“Psychologists say you do things that make you feel good, so let’s create a new atmosphere,” said Stewart, 75. “I don’t know why the women employees on the first floor of township hall aren’t asked to pack a brown bag lunch and transport it down to the Lake Pointe Soccer Park and you walk them around that beautiful park.”

Stewart also suggested a lunchtime yoga class for female employees.

“You would make my month if you would call me and say, ‘You know what? (A township employee) has begun to organize yoga for women, and they’re meeting at 12:00 to 12:30 in the new workout room,’ ” Stewart said. “That would be a significant improvement and something that the supervisor can take credit for and the board of trustees can all take credit for.

“I was very surprised when the supervisor called me two weeks ago and said, ‘We’re going to buy $20,000 worth of equipment,’ ” Stewart said. “I said, ‘Eureka, it’s about time.’ ”

Calls for apologies

Township Treasurer Bob Doroshewitz was not at the meeting but said he watched online and arrived at work the following day to find female employees discussing Stewart’s comments.

Some, he noted, were “livid.”

“The implication was that they need exercise,” Doroshewitz said. “It was horrible, particularly if you have somebody who is maybe self-conscious about their weight. You’re basically saying the women in township hall are too fat.”

Doroshewitz estimated about 18 to 20 women and eight men work on the first floor of township hall between the various departments.

“You don’t tell somebody they need to go on an exercise program, particularly ‘you women,’ ” he said. “It’s just not cool.”

Doroshewitz said he sent an email to Stewart, which he later shared with Hometown Life.

“I am requesting that you issue a formal apology to the Township’s female employees, particularly those working on the first floor, for the comments you made last night,” the email said, in part, also noting the remarks were “offensive, unprofessional, and unacceptable in the workplace.”

Doroshewitz said Stewart came into the township office shortly after receiving the email, confronted him about it and said he would not apologize. Doroshewitz also said he has concerns about Stewart’s behavior, citing recent outbursts, saying “it’s getting worse.”

Supervisor Chuck Curmi declined to comment on Stewart’s remarks at the meeting, except to say the issue was Stewart’s to address. He added he had “nothing to say” about whether a complaint was filed with his office about Stewart’s remarks.

“My judgment is that a simple apology would work, but that’s for his judgment,” Curmi said. “I can’t make him do that. He’s got to handle that himself.”

Stewart stands by statements

Stewart said his comments were meant only to promote employee wellness and ensure the township’s updated workout space would be open to women as well as men.

“If we’re going to spend money on a weight room, it should be available to women to exercise if they wish,” he said in a Feb. 12 interview, pointing to his own family of “strong women.”

Stewart called himself a “health fanatic” and said his suggestion that female staffers take a lunchtime walk or consider yoga was motivated by concerns for the health and well-being of township employees.

When asked about his comment suggesting the township’s female employees pack lunches and take a walk at the park, Stewart replied, “I live by that statement. Mental health, a break. Get out of that office because there’s toxic communications going on in that office.”

“We want to encourage good health,” he added. “Sometimes I come on way too strong. But I am all about health and fitness. This was a purely motivated thing.”

Trustee Sandy Groth said she did not view Stewart’s remarks as sexist and interpreted them as an effort to ensure female employees were included in workplace wellness opportunities.

“I did not take offense to anything he said, and I’m a woman,” Groth said. “I really took it that he was trying to make sure that they also had opportunities.”

While acknowledging that others interpreted the comments differently, Groth said her reaction was “very different.”

“I think you interpret things how you want to interpret them,” she said, noting she would have preferred a conversation seeking clarification rather than calls for an apology.”

Exercise room will open to all employees

Stewart was reelected to a second consecutive term in 2024, but also sat on the board from 1988-92. He also served three terms as state representative for the 20th District from 2000 to 2006.

Before Stewart’s comments, the board heard a presentation from Plymouth Township Police Sgt. Mike Hinkle, who said that while proposed upgrades to the dated fitness room would be led by the police department, the new equipment would be suitable for all fitness levels and available to all employees, not just police.

“This is a police department project that we hope benefits every employee in the (township),” Hinkle said. “Every employee is going to be able to go up there and utilize this facility.”

Hinkle noted the room is open 24/7 and has historically been open to all township staff.

Contact reporter Laura Colvin: lcolvin@hometownlife.com.

Fitness

How To Choose The Best Exercise Bike For You (And A Few Of Our Favourite Models For 2026)

Published

22 hours ago

February 13, 2026

Press Room

How To Choose The Best Exercise Bike For You (And A Few Of Our Favourite Models For 2026)

Whether you’re looking to stay active through the winter, add low‑impact cardio to your routine, or finally stop paying for a gym membership, an exercise bike can be a great investment. They’re quieter than treadmills, easier on the joints than running, and perfect for squeezing in a workout while watching TV — but only if you pick the right model.

With so many types, features, and price points, choosing the best exercise bike can feel overwhelming. Here’s a straightforward, no‑nonsense guide to help you find the one that fits your body, your goals, and your space.

Questions to Ask Before You Buy

A person riding on an exercise bike. (Amazon)

What’s My Fitness Goal?

Are you aiming to burn calories, build leg strength, do gentle daily movement, or train like you’re prepping for a race? Your goal affects the type of bike that will work best. A basic upright bike can help with general cardio, while a spin or indoor‑cycle‑style bike is better for intense workouts.

How Much Space Do I Have?

Measure the area you plan to use — whether it’s a spare bedroom, living room corner, or basement gym. Exercise bikes can be compact or bulky, and you want one that fits comfortably without blocking walkways.

How Often Will I Use It?

If you plan on daily workouts or long sessions, look for comfort, durability, and adjustability. If you’re an occasional rider, a simpler, budget‑friendly model might be enough.

Types of Exercise Bikes

Upright Bikes

These look most like traditional bicycles: you sit upright and pedal. They’re simple, usually affordable, and perfect for everyday cardio.

Best for: Casual riders, small spaces, basic cardio.

Recumbent Bikes

With a reclined seat and back support, recumbent bikes are ideal if you want less strain on your lower back and more comfort overall.

Best for: People with back issues, seniors, and long‑session workouts.

Indoor Cycling / Spin Bikes

Built for performance, these have heavier flywheels and allow more intense workouts — including standing climbs and sprints.

Best for: Serious cyclists, interval training, high‑intensity cardio.

Fan / Air Bikes

These use a large fan that creates resistance based on how hard you pedal — the harder you go, the harder it gets. Great for full‑body workouts if the bike has moving handles.

Best for: HIIT workouts, cross‑training, and athletes.

Features That Matter

A person riding a Horizon Fitness bike. — Horizon Fitness (Horizon Fitness)

Resistance Type

Magnetic resistance: Quiet, smooth, and adjustable — great for most home users.
Felt brake/friction: Older style, sometimes noisier, but can still work well on budget models.
Air/fan: Naturally variable, works harder the faster you pedal.

For daily use, magnetic resistance usually gives the most consistent and quiet experience.

Adjustability

Look for bikes with adjustable seats and handlebars. People come in all shapes and sizes — without adjustments, even a pricey bike can feel uncomfortable.

Comfort and Ergonomics

Seat comfort: Some seats are basic — consider upgrading to a padded one if you plan longer rides.
Pedals and straps: Good grip and foot support help during more intense rides.
Step‑through frame: Makes mounting easier — helpful if mobility’s a concern.

Console and Tracking

LCD or digital display: Shows speed, distance, time, and calories.
Heart rate sensors or Bluetooth connectivity: Handy if you track workouts on a phone, watch, or fitness app.

Stability and Build Quality

Heavier frames with solid bases are more stable — especially during spirited sessions. If you’re doing standing climbs or interval sprints, stability matters.

Noise Level

If you live in an apartment or share walls, quieter magnetic bikes are better than noisy fan bikes.

Extra Considerations

Budget

Exercise bikes range from under $300 for basic models to $1,500+ for premium indoor cycling bikes. Set a range and decide what features you actually need versus what’s “nice to have.”

Assembly and Delivery

Some bikes are simple to assemble at home. Others may require tools or professional assembly — especially heavier spin bikes.

Warranty and Support

Look for solid warranties on the frame and parts. Canadian availability of replacement parts and support is a bonus — especially if something breaks mid‑winter.

Our Top Picks for Exercise Bikes

Why Trust Shopping Trends?

At Shopping Trends, every product we review goes through rigorous hands-on testing to ensure we’re recommending only the best for Canadian households. With over a decade of experience in product evaluation and consumer reporting, I personally oversee each test and comparison.

Our process is transparent, methodical, and grounded in real-world usage. Whether it’s a cordless vacuum, a 4K TV, or a hammock for your next camping trip, we evaluate items the way you’d use them at home. When needed, we also consult Canadian industry experts to offer context and help readers make confident, informed decisions. Every “top pick” featured in our guides has earned its spot through careful analysis, not sponsorship.

Fitness

Boost Your Heart Health in 5 Minutes or Less With These ‘Exercise Snacks’

Published

1 day ago

February 13, 2026

Press Room

Boost Your Heart Health in 5 Minutes or Less With These ‘Exercise Snacks’

Workouts can be intimidating and time consuming, but there’s more evidence that just a few minutes of activity may improve your heart health.

You don’t need to join a gym, there’s no equipment required, and the exercise comes in brief bursts of movement that are easy to fit into daily life.

The health benefits are real, researchers say, and the routine can counteract some of the negative impacts of sitting all day.

Cardiologist Tip of the Day: Try Exercise Snacks to Boost Heart Health

Exercise snacks are “short, structured bouts” of physical activity — five minutes or less of climbing stairs or doing bodyweight exercises like squats — done several times a day, the authors of a recent systematic review and meta-analysis of studies published in the British Journal of Sports Medicine explain.

“The main takeaway here is that anything is better than nothing,” Dr. Tamanna Singh, director of the Sports Cardiology Center at Cleveland Clinic, told NBC News.

“The exercise snack can be the start of a foundation for more intense exercise.”

Exercise snacks add up over time and they make you healthier, so take breaks and move during the day, Dr. Jordan Metzl, a sports medicine physician, said on TODAY.

Why It Matters

Exercise snacks led to “meaningful improvements” in cardiorespiratory fitness in adults, even though the amount of exercise was “far below” the current recommendations from the World Health Organization, the authors of the review of studies noted.

Importantly, people actually stuck with the routine, with more than 90% of participants completing the prescribed sessions rather than dropping out.

“This suggests that exercise snacks are not only effective but also practical and well accepted, making them a promising option for real-world, unsupervised settings,” the authors wrote.

How to Get Started

The exercise snacks in the review of studies were defined as five minutes or less of physical activity, deliberately performed at least twice daily most days of the week.

Brief bouts of vigorous stair climbing were a popular option. Or it could be doing bodyweight exercises or lifting small weights.

Certified personal trainer Stephanie Mansour also suggests these exercise snacks:

Go for a walk — brisk daily walking can reduce the risk of early death, a study found.
Do 10 squats
Walk around the house 10 times
Do 10 wall pushups
Do a wall sit during the commercial breaks of a TV show — this isometric exercise is static but very intense, and can reduce resting blood pressure, research has found.

Exercise snacks can change the body in ways that make it easier to start more intense and longer workouts, Singh said.

“Hopefully these exercise snacks will make people want to have an exercise meal,” she said.

For more exercise tips and suggestions, download the Start TODAY app to get fitness challenges and daily inspiration from trusted experts.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.