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Push, pull, legs workout: An exercise routine that targets muscle gain

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Push, pull, legs workout: An exercise routine that targets muscle gain

Looking for exercises to gain muscle and strength? Then follow the push, pull, legs workout routine that targets different muscle groups on separate days.

Your strength training goals may include increasing your strength and gaining muscle. But doing the same exercise every day will get monotonous and make you hit a plateau. It will also not target all the muscle groups, so you will need to consider a more specialised workout routine. Push, pull, legs or PPL method is a training routine that divides workouts into three categories. Each muscle group gets trained separately, on a different day. One day you can focus on your chest, shoulders, and triceps. The next day you can perform exercises for your back, and biceps. Then the following day, you can work on your lower body, which includes the hamstrings, calves, glutes.

What is the push, pull, legs workout?

Strength training is not all about building muscle and strength. It may help in prevention of type 2 diabetes, enhance cardiovascular health, promote bone development, and may be effective for reducing low back pain, as per research published in Current Sports Medicine Reports in 2012. Splitting your strength training routine by focusing on different muscle groups on separate days may be more effective. “The push, pull, legs (PPL) workout is a training style split by organising exercises which benefit specific body muscles,” says fitness expert Aman Puri.

Push, pull, legs workout targets muscles on different days. Image courtesy: Adobe Stock
  • Push day emphasises exercises that incorporate pushing actions focussing on the upper body muscles like the chest, shoulders, and triceps,
  • Pull day involves exercises with pulling actions, primarily aimed at muscles of the back, biceps, and forearms.
  • Leg day targets the lower body, focusing on the hip flexors, hamstrings, calves and glutes and abdomen muscles.

“Typically, it involves training three to six times a week, rotating through the three categories,” says fitness expert Yash Agarwal.

What are the health benefits of the push, pull, legs workout?

Split workout routine like push, pull, legs may be effective in stimulating muscle growth in people who do strength training, as per a 2021 study published in the Journal of Strength and Conditioning Research. Here are some of the benefits –

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1. Promotes balanced muscle development

The push, pull, leg workout targets different muscles each time, ensuring a balanced workout schedule. “This balance increases the total functional strength as well as growth of muscles,” says Puri.

2. Prevents over or under doing exercise

Over or underdoing a workout is a common issue. There can be no relaxation while overdoing, and no muscle strength while underdoing an exercise. The push, pull, legs exercises are performed in such a way that there is enough rest for the muscles and no overlapping of exercises or overworking of the same muscles again and again.

3. Increased strength

“It incorporates movements that build overall strength efficiently,” says Agarwal. Exercises such as squats and deadlifts improve strength for a variety of muscle groups.

4. Enhanced muscle hypertrophy

By focusing on a particular weakened muscle area or isolating muscles of the injury area, the PPL split helps achieve growth of muscle mass and volume. “This may result in better body composition,” says Puri.

5. Allows personalisation and flexibility

The PPL split exercise regime gives the flexibility to easily customise your exercise and training frequency for strengthening particular muscles. You can just customise and increase the number of sets or reps as per your body’s strength and ability.

6. Prevents fatigue and reduces risk of injury

Alternating between push, pull and leg days can help the muscles to recover, allowing you to maintain the intensity and improving circulation and oxygenation without the risk of soreness. “Also, when you do balanced training, it minimises the risk of overuse injuries by distributing workload,” says Agarwal.

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What are the best exercises for the push, pull, legs workout?

Since the push, pull, legs workout targets different body parts, try including the following exercises in your workout routine –

1. Push exercises

Bench press

  • Keep your feet flat and lie down on a bench.
  • Grip the barbell a little bit wider than shoulder-width.
  • Bring the bar closer to your chest then push it back up.

Overhead press

  • To do overhead press, stand with your feet shoulder-width apart.
  • Grip the barbell at your shoulder level.
  • Press the barbell overhead until your arms get completely extended.

2. Pull exercises

Pull-ups

  • Hang from a pull-up bar with an overhand grip.
  • Pull your body up until your chin is above the bar.

Bent-over rows

  • To do bent-over rows, stand with your feet hip-width apart, and bend your knees a little bit.
  • Bend at your hips and keep your back straight.
  • Pull the barbell towards your waist then lower it.

3. Leg exercises

Squats

  • To do squats, the first thing you need to do to stand up with your feet shoulder-width apart.
  • Keep your back straight and bend your knees aa you lower your body.
  • Return to the standing position.
A woman doing squats
Squats are great for lower body. Image courtesy: Adobe Stock

Deadlifts

  • Stand with your feet hip-width apart, and barbell in the front.
  • Bend at your hips and knees to firmly grip the barbell.
  • Lift the equipment by extending your hips and knees.

Who should avoid the push, pull, legs workout?

“The push, pull, legs routine can be done by a wide range of individuals, but some may choose to avoid it,” says Puri.

  • People having specific injuries or those in the process of recovering from exercise can avoid engaging in this routine.
  • Beginners new to weight training or workouts should focus on basic movements and overall fitness before intensifying their workouts.
  • Older people should avoid this workout as the high-intensity exercises can affect the bones.

The push, pull, legs workout can be beneficial for those who want to target varied muscle groups for their development and growth. But consider your level of fitness before going for push, pull, legs workout for muscle growth.

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Preschoolers with better fitness have sharper brains, study finds

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Preschoolers with better fitness have sharper brains, study finds

New research reveals that preschoolers who jump, run, and play more develop stronger memory and problem-solving skills—highlighting the critical role of movement in early learning.

​​​​​​​Study: Associations between physical fitness, physical activity, sedentary behavior and executive function in preschoolers. ​​​​​​​Image Credit: Lopolo / Shutterstock

Could a child’s ability to jump, run, or hold a grip predict their future cognitive skills? In a recent study published in the journal Pediatric Research, a research team in Spain reported that preschoolers with better physical fitness perform significantly better on tasks requiring working memory, inhibition, and cognitive flexibility. These findings highlighted the need to integrate movement-based activities into early education to foster both physical and cognitive development.

Physical Activity and Cognition

Growing evidence from research on childhood obesity and metabolic disorders has emphasized the importance of optimal levels of physical activity in children. However, emerging studies indicate that physical activity is also important for developing cognitive function.

Executive function (EF) includes essential cognitive abilities such as working memory, inhibitory control (resisting distractions), and cognitive flexibility (adapting to new rules). These skills help children plan, follow instructions, and manage tasks. Prior research shows that physical activity positively impacts EF in school-aged children and adolescents, but studies on preschoolers remain limited.

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However, the exact relationship between different physical fitness components, sedentary time, and EF is still debated. Some studies suggest that cardiovascular fitness profoundly impacts cognitive development, while others emphasize muscular strength or agility. Additionally, the effects of reducing sedentary behavior on cognitive performance have not been thoroughly explored in young children. The present study aims to bridge this knowledge gap by examining how physical fitness and activity influence specific EF domains in preschoolers.

Investigating the Association

The study examined the associations between physical fitness, physical activity, sedentary behavior, and four EF domains in preschoolers aged 3–5. The researchers conducted a cross-sectional study involving 241 children from two schools in Pamplona, Spain.

The PREFIT battery was used to assess physical fitness levels. This battery is a standardized test that measures muscular strength (via handgrip strength and standing long jump), speed/agility (using a 4×10 m shuttle run), and cardiorespiratory fitness (through a 20 m shuttle run). Each child’s test performance was adjusted for age and sex and combined into an overall fitness score.

Executive function was measured using the Early Years Toolbox, an iPad-based cognitive assessment that evaluates visual-spatial working memory, phonological working memory, inhibition (via a “Go/No-Go” task), and cognitive shifting (via a card-sorting task). Children wore a GENEActiv accelerometer to measure activity levels for six consecutive days, recording physical activity and sedentary time. The researchers then analyzed the relationships between these variables while controlling for confounding factors such as sex and age.

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Major Findings

The research suggested that preschoolers with higher overall fitness levels performed significantly better on all EF tasks. Specifically, better physical fitness was associated with stronger visual-spatial and phonological working memory, improved inhibition, and enhanced cognitive shifting. Speed/agility and muscular strength showed the strongest associations with EF among individual fitness components, while cardiorespiratory fitness had a moderate but positive impact.

Additionally, greater engagement in total physical activity (light, moderate, and vigorous combined) correlated with better working memory and inhibitory control. Conversely, higher sedentary time was linked to lower performance in phonological working memory and inhibition, though no significant association was found with cognitive shifting. The results suggested that reducing prolonged sitting and increasing movement-based activities in early childhood may significantly enhance specific aspects of cognitive function. However, moderate-to-vigorous physical activity (MVPA) levels did not correlate strongly with EF, indicating that total movement volume, rather than exercise intensity alone, may be more important at this developmental stage.

Limitations and Future Research

Despite these compelling findings, the study has some limitations. As a cross-sectional study, it could not establish causality between fitness levels and cognitive performance. The researchers believe that longitudinal research is needed to confirm whether improving fitness directly enhances EF. Additionally, while accelerometer-based measurements provide objective data, they might not capture all aspects of physical movement, such as unstructured play. The sample’s limited diversity (two schools in one region) may also affect generalizability.

Conclusions

In summary, the study emphasized the importance of physical activity and fitness in shaping specific cognitive skills in preschoolers. The results showed that encouraging movement and limiting sedentary behavior can positively impact working memory and inhibition and indicated that educators and parents should prioritize active play, structured exercise, and movement-friendly learning environments to support children’s cognitive growth. Further research, particularly longitudinal studies, is also needed to determine the long-term effects of these associations.

Journal reference:

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  • García-Alonso, Y., Ramírez-Vélez, R., Legarra-Gorgoñon, G. et al. (2025). Associations between physical fitness, physical activity, sedentary behavior and executive function in preschoolers. Pediatric Research, DOI:10.1038/s41390-025-03946-w, https://www.nature.com/articles/s41390-025-03946-w
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Number one selling exercise bike on Amazon is sale for under $300: ‘This is my go-to’

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Number one selling exercise bike on Amazon is sale for under 0: ‘This is my go-to’

A best-selling exercise bike on Amazon Australia is currently on sale for a limited time only for just $254.99.

This Merach Exercise Bike is perfect if you’re looking to workout from home, stay fit and healthy while also saving time and money.

What’s great about this exercise bike is that it goes beyond just a stationary ride.

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It offers customers a dedicated app that enhances their fitness journey, the app provides tailored training plans and free fitness courses so you can find the best workout for you.

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This Merach Exercise Bike features an app with customised workouts tailored to your fitness goals. This Merach Exercise Bike features an app with customised workouts tailored to your fitness goals.
This Merach Exercise Bike features an app with customised workouts tailored to your fitness goals. Credit: Amazon Australia

Whether you’re looking to improve your cardio, strength, or endurance, the app has something for you.

The integration with the app also allows users to track their progress in real-time, making it easier to stay motivated and committed to your fitness goals.

This customised approach ensures that every rider, whether a beginner or those who are more advanced, can make the most of their exercise routine.

Alongside the app, the Merach Exercise Bike offers easy performance tracking that provides users with key metrics like time, distance, calories burned, and more.

The exercise bike has a 4.4-star rating on Amazon Australia’s website.The exercise bike has a 4.4-star rating on Amazon Australia’s website.
The exercise bike has a 4.4-star rating on Amazon Australia’s website. Credit: Amazon Australia

This real-time data helps users assess their progress and adjust their workout routine to achieve their desired results.

Whether you’re aiming to burn fat, build endurance, or boost overall fitness, having access to detailed performance data is invaluable for making continuous improvements.

The bike’s The adjustable seat and handlebars offer a customisable fit, ensuring that riders of different body types can achieve a comfortable and ergonomic riding position.

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The bike is suitable for users between 4’8” and 6’2” in height, making it accessible for a broad range of individuals.

The bike’s adjustable seat and handlebars offer comfort and a seamless workout experience. The bike’s adjustable seat and handlebars offer comfort and a seamless workout experience.
The bike’s adjustable seat and handlebars offer comfort and a seamless workout experience. Credit: Amazon Australia

Plus the bike’s spring seat cushion increases the shock absorption effect and reduces exercise pain.

And the double-slot water bottle holder can not only replenish water at any time, but also store your personal belongings.

Shoppers have given the exercise bike a 4.4-star rating on Amazon Australia’s website.

“This is a go-to for everyone in the household. Great way to exercise while watching a movie,” one reviewer wrote,

“This bike is excellent,” another shopper commented.

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“This bike is so well designed and comfortable,” a third person wrote.

To purchase this Merach Exercise Bike, head to Amazon Australia’s website here.

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Fredrik Eklund Gives a Major Update on His Health Journey: “Finally” (PHOTO) | Bravo TV Official Site

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Fredrik Eklund Gives a Major Update on His Health Journey: “Finally” (PHOTO) | Bravo TV Official Site

Fredrik Eklund is sharing the latest on his health journey. 

How to Watch

Catch up on Million Dollar Listing New York on Peacock or Bravo.

On February 24, the Million Dollar Listing Los Angeles and Million Dollar Listing New York alum took to his Instagram Stories to share a progress report about his fitness. “Finally got over 200 pounds of muscle,” he wrote over a snapshot of what appeared to be a Rice Lake Healthweigh scale that has more detailed measurements, including BMI (body mass index). 

Judging by the photos and the measurements, it seemed Fredrik was celebrating the fact he’s put on more muscle and lost more fat in pounds. 

Details on Fredrik Eklund’s health & fitness journey 

In addition to tracking his weight, Fredrik has also kept us informed about how his body and overall aesthetic has changed via several Instagram Stories. 

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In December 2024, for example, the realtor showed off his toned physique. “Finally back in shape,” he wrote over the image. He then playfully added, “Calm down, it’s just Instagram,” hinting at the online attention his skin-baring photo might receive from his fans and followers. 

His December shirtless selfie isn’t the first time Fredrik has flaunted his figure. In November, he posted another shirtless photo, wearing bright yellow running shorts on one of his serene runs by the beach. 

“Another beach run,” Fredrik wrote over the snapshot, noting it was part of his “mini-steps back to shape.” He also jokingly commented on his visible deodorant in the shot.

In a separate Instagram Story, Fredrik captured a breathtaking Miami sunset while reflecting on his hectic life as a real estate mogul and father.

“After a very long week and lots of difficult deals and hundreds of hours of negotiations and pushing my crazy ideas through to people that might like them or not like them…finally sitting here on the beach appreciating the last big supermoon of the year before the kids come home,” he wrote over an idyllic snapshot of the sunset and beach. “Appreciating the little things.” 

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Inside Fredrik Eklund’s life in Miami 

Moreover, in an additional Story shared around the same time, Fredrik took a moment to appreciate the beauty around him in a snapshot of his son, Freddy, looking out at the beach from the balcony of their home. (Fredrik relocated to Miami, Florida, in 2024 with his husband Derek Kaplan, and their adorable twins Freddy and Milla following the sale of their Beverly Hills home for $10 million). 

Fredrik’s post highlighted his gratitude for the small moments as he and he son enjoyed the glowing sunset. 

Read more here about Fredrik’s new life in Miami with his family. 

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