PITTSFIELD — One of the pivotal moments in Dylan Lundgren’s recovery from addiction was when he started running.
He will celebrate 20 years of sobriety in two days. He’s been running for almost as long as that.
But on Sunday morning, he had something else to celebrate — finishing first overall in the Fitness In Recovery 5K.
“When I first got sober, that was one of the few things that would quiet down my mind,” Lundgren said. “I still use it. It’s a balance for me of running while also being present with myself, not pushing myself too hard … I’m just trying to kind of run with the stuff that I have going on in my life, not run from it.”
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Lundgren led runners with a brisk 18 minute, 58 second jaunt on the Ashuwillticook Rail Trail, Lundgren finished first overall in the Fitness In Recovery 5K — a 3.1 mile (or 5,000 meter) race. It supports a program at the Berkshire Running Foundation by the same name that gives people in recovery a supportive environment and community for exercise.
First place finisher Dylan Lundgren runs toward the finish line in the 2nd annual Fitness in Recovery 5k in Pittsfield on Sunday.
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GILLIAN JONES-HECK — THE BERKSHIRE EAGLE
As a staff member at Living in Recovery at 75 North St., Lundgren tries to pass along the same tools that he used to others in recovery — namely exercise, yoga, meditation and healthy eating.
He’s hoping to establish a formal running group there soon, too.
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Lundgren’s journey to Sunday’s finish line wasn’t easy. Getting sober is difficult, Lundgren said, and early on he injured himself as he was trying to mitigate suppressed pain by running more and more. It took a great deal of trial and error to figure out the right balance, he said.
Eventually, though, Lundgren realized he could harness the pain and redirect the energy associated with it. As he worked on his mental health and recovery, he realized that exercise was a great support structure for channeling anxiety and depression into positive momentum.
“It fuels a lot of my runs,” Lundgren said. “Part of the reason why I think I can run fast is it’s fueled by pain, anxiety — just all this energy channeling in a direction.”
Race grows
It was the second annual Fitness In Recovery 5K, which invited community members to support people in recovery and anyone whose life has been impacted by addiction. The race was held in collaboration by the Berkshire Running Foundation and Spectrum Health Systems.
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Rebecca Polastri, regional executive director for Spectrum Health Systems, opened up the day’s events with remarks acknowledging September as National Recovery Month, “a time to celebrate individuals who are in recovery, celebrate those who are trying to find recovery and honor those who have lost their battle with addiction.”
The race saw growth in the number of participants from last year, according to Shiobbean Lemme, founder and executive director of the Berkshire Running Foundation — this year’s 85 registered runners was an increase of 30 participants from 2023’s inaugural run. The race also had 12 walk-ins.
Lemme said the program was founded last year with the same benefits that Lundgren has experienced in mind, acknowledging that “running or any physical activity is a component in a healthy recovery process.” She said the program borrows heavily from the Boston Bulldogs Running Club, which provides a similar mission of “bringing an element of wellness” into the lives of participants.
Lemme estimated that Sunday’s race had raised about $3,000, almost all of which would go directly back into the operations budget for the program.
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Reasons for running
While all the participants were supporting the same goal, many of them ran for different reasons. Lauren Osborne, the first-place finisher among women in the race at 25 minutes, 5 seconds, joined the race while visiting her family in town. Her grandmother, a 100-year-old Pittsfield resident, recently passed away and she was on her mind as Osborne made the push coming back across the finish line.
“I was going to go out for a run today and I said, ‘why not do it for such an important cause?’” Osborne said. “Running is just so good for mental health, so I can absolutely understand why Fitness In Recovery is such an important [program].”
Lauren Osborne, the first woman to finish, runs toward the finish line in the 2nd annual Fitness in Recovery 5k in Pittsfield on Sunday.
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GILLIAN JONES-HECK — THE BERKSHIRE EAGLE
For Emily Russo (36 minutes, 42 seconds) and Peter Aronson (29 minutes, 24 seconds), a husband and wife duo who live part-time in Lenox, it was a chance to continue a burgeoning tradition of running 5Ks together. Fittingly, the first race the couple completed was the inaugural Fitness In Recovery run last year.
“We love running 5Ks together,” Aronson said. “We exercise a lot. We go to the gym a couple times a week, we exercise at home, we run on the streets … it’s really a lot of fun for us.”
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“It’s a good pace,” Russo added. “I could never do a marathon, but a 5K is sort of attainable for me. It’s challenging but it’s doable.”
Peter Aronson runs toward the finish line in the 2nd annual Fitness in Recovery 5k in Pittsfield on Sunday.
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GILLIAN JONES-HECK — THE BERKSHIRE EAGLE
And for Jennifer Votruba (31 minutes and 32 seconds) and Rena Ferry (32 minutes, 29 seconds), it was a chance to show support for an issue that “hits close to home” — Votruba and Ferry both work in health care, and wanted to show their support for people embarking on their recovery journey.
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Jennifer Votruba runs toward the finish line in the 2nd annual Fitness in Recovery 5k in Pittsfield on Sunday.
GILLIAN JONES-HECK — THE BERKSHIRE EAGLE
Votruba is a physician’s assistant in a primary care office, and Ferry works as a behavioral health coordinator. Ferry said she often sees daily referrals of people struggling with addiction and mental health, but said in her personal life that she’s also lost many of her classmates to addiction, too.
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Despite having relatively little running experience — Ferry just started in May — both women enjoy running 5Ks and intend to run more to support various causes. They both plan to be back for next year’s Fitness In Recovery race, too.
“You want to show your support because it could happen to anybody, you know?” Ferry said. “Whether it’s alcohol, drugs — you don’t know anybody’s battle that’s standing next to you.”
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Rena Ferry runs toward the finish line in the 2nd annual Fitness in Recovery 5k in Pittsfield on Sunday.
Whether you’re trying to hit New Year’s resolutions or just need a good workout or diet tracker, the best health and fitness apps can help you get there. And if you’re feeling overwhelmed (or underwhelmed) by the choices available, I’m here to share personally-tested workout and planning apps to get you started.
Some people thrive with personalized, AI-made workout or diet plans. Others benefit from social apps like Strava where challenges and “kudos” from friends keep you motivated. And you’d be surprised how a good spreadsheet or basic workout log might work better than an expensive app with videos and plans.
Broken down into specific categories — general health/ fitness apps, workout apps, companion apps for smartwatches, and weight/ diet apps — these are the best apps to help you hit your goals for 2026, with info on key features, pricing, and why they’ve helped our staff succeed with their goals.
Key Fitness Features: Active Zone Minutes, Cardio/ Target Load, Gemini-made personalized workout plans, video workouts, Fitbit/ Pixel Watch integration
Subscription: $10/month or $80/year (AI plans/ analysis, video workouts, long-term reports)
Why Fitbit will help with your goals: Recommending Fitbit Premium became easier once Google employed Gemini to make the Fitbit Personal Health Coach. It allows you to “speak” to an AI coach and create a comprehensive workout plan within minutes, incorporating dozens of different indoor or outdoor workout types. So whether your fitness goal is to lose weight, improve at a specific sport, increase muscle mass, walk more, or anything else, Gemini can give you weeks of personalized workouts for that goal. No other app is as comprehensive or customizable.
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AI aside, Fitbit benefits from syncing with cheap Fitbit trackers, so the app can track stats like resting heart rate, blood oxygen, skin temperature, sleep zones, and HRV. The new app shows “Insight” cards with trend data for these stats, so you can see how your health is improving as you try to get fitter or lose weight.
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Why we rely on Fitbit: “Fitbit is simple and accessible for anyone just starting out with serious workouts.” — Derrek Lee, Managing Editor
“I love the new interface and how simple it is to get important data at a glance. I’ve been impressed with the AI coach and its recommendations. I think it’s one of the best lifestyle fitness apps with a holistic approach.” — Tshaka Armstrong, Contributor
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(Image credit: Michael Hicks)
(Image credit: Michael Hicks)
(Image credit: Michael Hicks)
Why a spreadsheet will help with your goals: Apps can be motivational and auto-track your data and progress over time, with fancy graphs and AI analysis. But they’re usually (A) paid, (B) mobile-only, and (C) specialized to one activity.
That’s why, when it comes to New Year’s resolutions or making a workout calendar, a simple document or spreadsheet works better than trying to find the perfect, all-in-one app! Use other apps to track specific goals like miles/ steps/ weight loss/ books read, but consolidate them all into one document you can check on your phone or computer, using tables and drop-down menus to label your progress (as I did above).
Or, use a spreadsheet to lay out your long-term workout plans, then a specific running or strength app to put those plans into action. I used that method to plan my months-long marathon training (see above), paired with my Garmin watch, and it was highly effective.
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Why we rely on Google Docs/ Sheets: “Yeah, it sounds silly, but I actually found a use for spreadsheets. I need upper body strength, so lifting weights is the way I try to maintain it. I can keep record of my current routine as well as any goals, and there is plenty of room for extra notes. Best of all, I can check off each day’s workout from my phone or my desktop and have access to all my long-term progress, so I feel like I’m accomplishing something.” — Jerry Hildenbrand, Senior Editor
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(Image credit: Michael Hicks / Android Central)
(Image credit: Michael Hicks)
(Image credit: Michael Hicks / Android Central)
Key Fitness Features: Activity recording, local routes with 3D maps, Heatmap, Segment leaderboards, Clubs, Challenges, long-term workout analysis, Athlete Intelligence summaries, race predictions, Instant Workouts
Subscription: $12/month or $80/year (Saved routes, full data analysis with AI summaries, Instant Workouts
Why Strava will help with your goals: Most people try harder when cheered on or competing with others. Strava lets you connect with friends to offer and receive “kudos,” motivating you to keep getting out there. You also have “Challenges” where hitting certain thresholds nets you badges and awards from partner companies, and leaderboards where you can compete to be fastest on local routes and trails. And it helps you find local Clubs with like-minded athletes, if you need in-person motivation.
More recently, Strava has doubled down on Athlete Intelligence, a tool that utilizes your workout history to assess the quality of a specific workout and provide context for your improvement over time. This year, Strava launched “Instant Workouts,” with personalized activities across 40 sports types and four types (‘Maintain’, ‘Build’, ‘Explore’, or ‘Recover’), including custom routes from your starting location using a Heatmap of other users’ workouts. Essentially, Strava offers personalized, tailored workouts, without committing to a long-term plan.
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Why we rely on Strava: “I found my local running group through Strava last year; I appreciate when Strava tells me a certain activity was my fastest in the last month; and I’m motivated to become the ‘Local Legend’ for certain segments like my nearby track.” — Michael Hicks, Wearables Editor
“Strava is a great app to connect with others who are into fitness and keep yourself accountable. Many fitness apps sync with it, so you can post your watch’s workouts and keep yourself active and motivated.” — Derrek Lee, Managing Editor
Workout apps
(Image credit: Brady Snyder / Android Central)
Key Fitness features: Activity tracking, media playback controls, 5K/10K/13.1/26.2 training plans, audio-guided runs, challenges, streaks, real-time location sharing
Subscription: None
Why Nike Run Club will help with your goals: NRC is popular with veteran runners as a running-focused alternative to Strava with similar gamification (i.e., badges, challenges, and likes) and long-term stat tracking.
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Why I recommend it for beginner couch-to-5K runners, aside from the lack of subscription, is Coach Bennett’s audio-based guided runs. As you run, the pro running coach will give you pointers and motivation as you’re struggling to keep pace and stay moving.
Why we rely on Nike Run Club: “I’ve used Nike Run Club to run over 1,500 miles across a decade and countless devices. NRC handles the basics excellently, with the bright and bold Nike font making your pace, duration, heart rate, and more visible at a glance. It supports media playback controls, and its post-run breakdowns are both data-rich and easy to understand. The app prioritizes friendly competition with other users (with weekly challenges) and yourself (with awards and milestones) while reminding you to rest.” — Brady Snyder, Contributor
“Nike Run Club helps me get into highly productive steady-state runs and brainless interval training. I just open it, choose a run that matches my intention, and move my feet.” —Tshaka Armstrong, Contributor
Alternative option: Try Zombies, Run!, which has dozens of hours of audio stories designed to keep you motivated as you run, including some Marvel adventures.
(Image credit: Source: Jordan Palmer / Android Central)
Key Fitness features: Customizable workouts with custom sets, full exercise list, workout graphs, macronutrient tracking
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Subscription: $5/month or $30/year (Unlimited workout templates, analytics like muscle maps and macros)
Why Strong will help with your goals: Whether you’re working out at home or the gym, you don’t need an app distracting you. You need simplicity, a streamlined workout log where you can check off one exercise or set, then move on to the next, without giving yourself a chance to slack off.
Strong fulfills that niche! You can build out workouts using its comprehensive exercise library, including Warm-ups and Drop/ Failure sets, and then follow that workout to completion. The PRO subscription gives you more data, but the free version is more than good enough to get you started.
Why we rely on Strong: “Strong is the gym diary where I fully flesh things out. I built out my workouts and track not only my progressive overload but my body part gains (i.e., biceps, calves, quads, etc.).” — Tshaka Armstrong, Contributor
Alternatives: Try Hevy for a workout log with more community features, or Fitbod if you need AI help building your workouts.
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(Image credit: Nandika Iyer Ravi / Android Central)
Key Fitness features: Prebuilt programs, on-demand workouts, pro trainers, exercise form guides, healthy recipes
Subscription: $20/month or ~$120/year (mandatory)
Why Sweat will help with your goals: Tailored to women, Sweat has long-term strength programs tailored to any skill level, with a clean UI that makes it easy to navigate through workouts and see (A) the proper form for every exercise and (B) the muscle map of how it’ll impact your body. It’s on the expensive side but offers a lot of value as an alternative to a (more expensive) personal trainer.
Why we rely on Sweat: “I subscribe to Sweat because it provides a perfect balance of cardio and strength training workouts, without requiring me to plan my entire week. As a postpartum mom with very little time, knowing exactly which workout I’m due to do each day is incredibly helpful and truly eases my mind.” — Nandika Iyer Ravi, News Editor
Alternatives: Peloton or Apple Fitness+ are the obvious big hitters for general coaching, while Centr is a more hardcore option.
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Smartwatch/ smart ring companion apps
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(Image credit: Michael Hicks / Android Central)
(Image credit: Michael Hicks / Android Central)
(Image credit: Garmin)
Key Fitness features: Garmin Run/ Cycling/ Strength/Triathlon Coach, daily suggested workouts, strength/ yoga workouts, Training Status, Training Load, long-term metric graphs, Garmin Golf, Garmin Trails, LiveTrack, downloadable/ custom courses, Challenges & Badges, gear tracking, race predictions, and more
Key Health features: Body Battery, HRV Status, Sleep Score/ Coach, menstrual tracking, food logging with AI image recognition and barcode scanning, Lifestyle Logging, Health Status
Subscription: $7/month or $70/year (AI summaries, Nutrition logging, Trails, Performance Dashboard, coaching videos, and other small features, not required)
Why Garmin Connect will help with your goals: Garmin watches mainly get praise for the long-lived hardware and post-workout analysis on your wrist. Garmin Connect is a bloated, labyrinthian app that takes time to adjust to, but it’s filled to bursting with features you won’t find elsewhere (especially for free), most notably personalized training plans and daily suggested runs, rides, walks, or strength workouts.
The Activities tab lets you see how your efforts compare week-to-week or month-to-month, while the Performance Dashboard (above, subscribers only) makes your data even more colorful and dynamic. Garmin also added food logging, Lifestyle Logging, and health outlier warnings to the app recently, making it obvious that it wants Connect to appeal to more “mainstream” athletes, not just the pros.
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Why we rely on Garmin Connect: “Garmin feels more comprehensive and ideal for serious gym-goers than Fitbit.” — Derrek Lee, Managing Editor
“Garmin has helped me hit marathon and half-marathon PRs, improve my VO2 Max, and run more miles than I ever have before. It motivated me with dynamic run suggestions based on my training load and running tolerance, so I always knew how hard to push without overdoing it.” — Michael Hicks, Wearables Editor
Why Oura will help with your goals: The appeal of a smart ring is to get a laundry list of data, day and night, for those who find smartwatches too bulky, distracting, or uncomfortable for sleep tracking. And the Oura Ring tops our best smart ring list on the strength of its app.
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Over the last few years, Oura has packed its app with a comprehensive list of health metrics, with the AI Oura Advisor as the flashy topper to make everything more accessible. Aside from the obvious nightly stats about sleep quality or heart health, Oura tries to analyze long-term trends and provide more context on your body’s ability to handle stress. And it offers some rudimentary fitness tools.
Why we rely on Oura: “I rely on Oura as my daily mental health monitor. It tracks when I’m stressed and provides personalized tips for getting the rest I need.” — Nandika Iyer Ravi, News Editor
“The Oura app is a passive experience for me. I use it to check my sleep quality and overall daily health and wellness, as I wear it more consistently than my Garmin or Pixel watches.” — Derrek Lee, Managing Editor
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(Image credit: Nicholas Sutrich / Android Central)
(Image credit: Nicholas Sutrich / Android Central)
Key features: Readiness, Sleep Score, Exertion Score, PAI score, Zepp Coach training, food logging with AI image recognition, tracked strength workouts with rep counts and muscle maps
Subscription: $12/month or $70/year (Zepp Aura advanced sleep reports, music, meditation, and AI coach)
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Why Zepp Health will help with your goals: Amazfit watches are well-known for their budget value, but it’d be harder to recommend these budget watches if the companion Zepp Health app weren’t so useful.
You’ll find the usual collection of nightly health data, but packaged nicely with straightforward scores. The Zepp Coach can help build workout plans tailored to your abilities, while food logging is more straightforward than on other apps. And aside from the optional Aura sub, everything is free.
Why we rely on Zepp Health: “I pretty much use Amazfit exclusively these days. The Zepp app syncs perfectly with Strava, which I use to share with friends and build community. The Zepp app also makes it stupid easy to log food with its LLM-driven technology. I’ve written about this several times now, but you can use natural language to input your meals and snacks instead of scrolling through a bunch of lists or scanning barcodes.” — Nick Sutrich, Senior Content Producer
Weight & nutrition/ diet apps
(Image credit: Nandika Iyer Ravi / Android Central)
Key features: Nutrition tracking, food logging, AI recognition, AI chatbot for recipes, calls with nutritionists, connected CGM
Why Healthify will help with your goals: Logging every single meal and snack is a major time suck, especially when you need to calculate every ingredient to a meal. HealthifyMe’s whole premise is removing that delay by letting you simply photograph something and get the nutritional stats in a flash. It also has AI coaching and suggestions, or a way to connect with real nutritionists for a fee, but the streamlined food logging is what made this app so popular.
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Why we rely on Healthify: “HealthifyMe is my go-to for staying accountable to my calorie deficit.” — Nandika Iyer Ravi, News Editor
(Image credit: Derrek Lee / Android Central)
Key features: Food logging, calorie and macro counting, voice logging, AI meal scan, barcode scanning, intermittent fasting tracker, recipes, grocery list sharing,
Subscription: $25/month or $100/year (for most features besides basic manual food logging and calorie count)
Why MyFitnessPal will help with your goals: It’s the same reasons we listed for Healthify, except MyFitnessPal has a slightly longer feature list in exchange for its subscription, like thousands of recipes, personalized meal planning, voice logging, progress reports, and so on. You’ll also find Android and Apple Watch apps, making it easy to check your daily stats or quickly log a favorite meal.
Why we rely on MyFitnessPal: “MyFitnessPal helps me keep track of my lifestyle and habits. I log my meals and exercises to monitor my macros.” — Derrek Lee, Managing Editor
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(Image credit: Android Central)
Key features: Connects with smart scales for weight, body composition, visceral fat, and more
Subscription: $10/month or $100/year (Health Improvement Score, Cardiologist review, Health Assistant, Smart Trends, etc.)
Why Withings will help with your goals: You can replace Withings with other smart scale brands, but this app tends to be a staff favorite. The gist is that you can see more than your weight, but also your body fat/ muscle percentage and (with fancier scales) specific data on how that fat is segmented throughout your body. Essentially, having a smart scale will help you track how your health and fitness goals are directly impacting your body.
Why we rely on Withings: “Withings is very important to me as a Type 2 diabetic. It gives me a segmental analysis of body fat & muscle losses and gains. What’s most important is the visceral fat metrics, how it tracks the fat around your internal organs that can literally mean life or early death.” — Tshaka Armstrong, Contributor
“Withings shows me my weight, body fat, and muscle mass, as well as how I’m trending, which helps me know if I need to make changes.” — Derrek Lee, Managing Editor
Cycling has the potential to benefit your health in myriad ways, whether it’s the mood-boosting properties of inhaling fresh air, the social element of riding with friends or the simple act of improving cardiovascular fitness with every pedal stroke.
The UK weather doesn’t always play ball, though, so for those who don’t want a dire forecast to result in a missed workout, indoor training replicates the exercise (if not the fresh air).
The best exercise bikes are not only fantastic for burning a few calories without donning all the outdoor gear, but they can also help you nail training goals if you’re a more serious rider. With many letting you connect your phone or laptop to make the most of online training tools, it’s never been easier or more enjoyable to work out from your home.
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I tested 12 exercise bikes, including the sort you might find in a commercial gym, along with more dedicated riding simulators and recumbent models for those who find it tricky to sit hunched forward for any length of time. The resulting list features those that I think performed best.
While I’ve tried to appeal to a wide range of budgets, it’s difficult to recommend much under the £500 mark because the build quality of these cheaper models is often not worth the investment.
At a glance
£1,899 at One Peloton£569.99 at Johnson Fitness£1,575 at Wattbike£3,620 at Technogym£2,095 at John Lewis
Why you should trust me
While I no longer compete in official cycling events, I still consider myself a keen cyclist, often heading out with friends on a gravel bike, even if those rides now end in a warm pub, rather than a timed finish line. But when the weather isn’t playing ball, I’ll get stuck into a home- or gym-based exercise bike session to keep fit and stay in shape for when cycling season comes back around again.
Having tested exercise equipment for numerous publications, I’m always one to get stuck in and test a product for as long as possible. With exercise bikes, this meant getting plenty of hands-on experience, no matter how sweaty it made me.
How I tested
Wheels on fire: some bikes were tested in dedicated workout spaces. Photograph: Leon Poultney/The Guardian
Exercise bikes are bulky items that typically require an element of setup or construction. To make testing so many of them viable, I either borrowed a pre-assembled machine for one or two weeks or tested the bikes in a dedicated boutique or workout space.
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During each test, I used any workout modes that were available, syncing a smartphone or laptop to take advantage of third-party software or online classes, if these were offered. The machines were judged on their build quality, features, ease of setup and storage (some companies offer premium white glove deliveries), as well as the overall adjustability or suitability for numerous members of the household.
After slipping into a pair of fetching cycling shoes, I assessed noise levels with a smartphone-based decibel meter, and made more subjective assessments on the general ride feel, comfort and the overall quality of the workout experience.
The best exercise bikes in 2026
‘Unmatched when it comes to live and on-demand classes’: the Peloton Bike+. Photograph: Leon Poultney/The Guardian
Best exercise bike overall: Peloton Bike+
What we love A wide range of engaging workouts that somehow feel fun
What we don’t love The monthly subscription cost is hard to swallow, given the initial outlay
Photograph: Leon Poultney/The Guardian£1,899 at Peloton£1,899 at John Lewis
Many rivals have attempted to imitate Peloton, but few have managed to nail its overall experience. Above all, the brand is unmatched when it comes to live and on-demand classes, offering so many options – from a quick 15-minute spin class to hardcore sportive training, and all led by motivating instructors and accompanied by thumping soundtracks.
The Bike+ is the premium one of the brand’s two exercise bikes and has a 23.8in (huge!) high-definition display, which can be rotated for workouts that involve movements off the machine. There’s also an automatic resistance knob that adjusts to match the levels recommended by instructors during classes.
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It’s expensive, with a £45-a-month “all access” membership fee on top, but for engaging, interactive workouts pitched at a wide range of users, nothing else comes close.
Why we love it Although the Bike+ isn’t as aesthetically pleasing as some of its rivals, it’s comfortable, easy to adjust and not too imposing in any room. It also has wheels, so it is relatively easy to tip on its end and move around.
The touchscreen on the Bike+ is of excellent quality and the sound from its built-in speakers is impressive, but it’s the array of classes that makes Peloton so alluring. Unlike many rivals, which can feel prescribed, mundane and overly technical, Peloton somehow makes a gruelling 45-minute spin session feel enjoyable.
The weighted flywheel and belt-drive system are quiet enough to not disturb others in the household, although hardcore road cyclists will probably balk at the Bike+ for its lack of cycling realism and the bouncy, frenetic spin-class nature of many of its workouts.
It doesn’t play nicely with third-party cycling apps – such as Zwift, Rouvy and TrainerRoad – either, so, if that’s important to you, look at the Wattbike Proton below instead.
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It’s a shame that … it doesn’t feel as realistic as some rivals, and there’s a monthly fee to access the classes and features
Dimensions: 56 x 137 x 152cm (WLH) Weight: 65kg Drivetrain: belt-drive with magnetic, digital resistance adjustment Simulated grade: N/A Connectivity: Bluetooth 5, ANT+, wifi (2.4GHz and 5GHz) Folding: no Noise level: about 30dB Maximum user weight: 135kg Built-in entertainment: yes, 23.8in rotating HD touchscreen with Peloton classes, Netflix, Disney+ and more
What we love A wide range of engaging workouts that somehow feel fun
What we don’t love The monthly subscription cost is hard to swallow, given the initial outlay
Best budget exercise bike for beginners: Horizon 3.0SC Indoor Cycle
Horizon
3.0SC Indoor Cycle
from £569.99
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What we love Well built and capable, despite the low cost of entry
What we don’t love Limited built-in workouts, and you’ll need your own screen
Photograph: Leon Poultney/The Guardian£569.99 at Johnson Fitness£569.99 at Amazon
At the time of writing, the Horizon 3.0SC Indoor Cycle cost £569.99, making it one of the cheapest exercise bikes I tested. But it certainly doesn’t feel cheap or any less capable than many of the other exercise bikes I poured sweat upon.
The 3.0SC has an ultra-smooth, front-mounted flywheel that uses electronically adjustable magnetic resistance to provide 32 effort levels. All of this is controlled via a funky and futuristic-looking digital dial that responds quickly to inputs – great for jumping out of the saddle during high-intensity efforts.
Although this is predominantly designed for use in spin classes, its ergonomically cushioned seat and easy-adjust handlebars make it a comfortable spot to pedal away the hours. Oh, and it’s whisper-quiet too, registering just 32dBduring my testing.
It may not be the sort of thing I’d use to train for an upcoming cycling sportive, but it’s a well-priced tool for hitting daily fitness goals.
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Why we love it The 3.0SC looks great. It even blasts out eight vibrant colours from its flywheel, depending on the RPM and amount of effort you are putting in, adding a bit of Tron-like sci-fi to any room.
And aside from its relatively compact proportions and lightweight build, the bike is also well connected, playing nicely with Zwift, Kinomap and other third-party fitness apps. There are more realistic-feeling bikes out there, but if you swap out the pedals for a dedicated clipless system, it’s a fairly convincing road bike. Space between the cranks, for example, is as narrow as possible, making it ride like a genuine road machine.
If you’re looking for on-demand fitness classes, you can find these via Horizon’s free atZone workout app. Pair your phone or tablet with the bike, mount it to the secure plastic holder at the front of the bars, and you’re good to go. For a free service, there’s an impressive amount of content, and it’ll track your progress over time.
It’s a shame that… there isn’t an integrated display, meaning you’ll have to bring a tablet or smartphone for any instructor-led workouts.
Dimensions: 52 x 107 x 120cm (WLH) Weight: 36kg Drivetrain: belt drive with ECB (eddy current) magnetic, electronic resistance (32 levels) Simulated grade: N/A Connectivity: Bluetooth 5 (FTMS compatible for app integration) Folding: no (but features transport wheels) Noise level: about 32dB Maximum user weight: 100kg Built-in entertainment: no built-in screen; includes tablet holder and syncs with training apps
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Horizon
3.0SC Indoor Cycle
from £569.99
What we love Well built and capable, despite the low cost of entry
What we don’t love Limited built-in workouts, and you’ll need your own screen
Best compact exercise bike: Wattbike Proton
Wattbike
Proton
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from £1,575
What we love A realistic feel and easily customisable between family members
What we don’t love You’ll need to bring your own video entertainment/inspiration
£1,575 at Wattbike£1,795 at Decathlon
Wattbike is probably best known for its original red, white and black Air bike machines, which can be found in gyms and health clubs up and down the country. The company has since ventured into home-workout territory, and the Proton sits somewhere in the middle of its range, offering a lightweight, compact footprint and support for popular third-party training apps, including Zwift and TrainingPeaks.
Racy looks and confusing workout programmes may risk putting off more casual users, but the Proton is designed to appeal to all of the family – comfortably adjusting for those between 4ft 6in and 6ft 6in tall. It’s not as quiet as some of its rivals, but the Proton feels realistic to ride and even has an auto-adjusting ergometer mode (ERG), so it can simulate gradients and gear changes without you having to lift a finger.
Why we love it Wattbike has done an admirable job in retaining a realistic bike feel on such a lightweight and compact machine, with a fully adjustable seat post, saddle and handlebars that make it easy to set up to your requirements. I was able to quickly swap the standard toe-cage pedals for some Shimano clipless ones,which improved my performance and gave me greater control over pedal stroke. Most exercise bikes will allow you to swap the pedals, which takes about five minutes if you have the correct spanner or hex key. Adding cleats and pedals allows you to don a dedicated cycling shoe, which provides better power transfer between the legs and pedals compared with basic adjustable toe cages.
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Wattbike’s background in working with pro athletes is evident from the Wattbike Hub app, which offers real-time feedback on pedal stroke and efficiency, among other nerdy data fields. The app has been tweaked to appeal to the more casual fitness fanatic, but it’s far from friendly to beginners, and you won’t find the same interactivity you would with a Peloton class. It’s more a case of following graphs and on-screen warnings about form than watching live demos from a bubbly personal trainer.
However, there are still plenty of workouts aimed at improving overall health rather than targeting highly trained athletes. And, if you like, you can always mount your iPad in the dedicated holder and binge television or complete a virtual workout session of your choice: the Proton’s Bluetooth FTMS technology means it will work with most third-party apps,such as Zwift, TrainerRoad and Rouvy.
It’s a shame that … the app isn’t slicker and with more to entice and retain a novice.
Dimensions: 57 x 102 x 127cm (WLH) Weight: 48kg Drivetrain: chain drive with electromagnetic resistance Maximum power output: 1,800W Simulated grade: up to +25% incline Connectivity: ANT+ FE-C, Bluetooth (FTMS compatible for app integration) Folding: no; includes front transport wheels for ease of movement Noise level: about 40dB Maximum user weight: 135kg Built-in entertainment: no built-in screen; includes tablet holder
Wattbike
Proton
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from £1,575
What we love A realistic feel and easily customisable between family members
What we don’t love You’ll need to bring your own video entertainment/inspiration
Best gym-quality exercise bike: Technogym Bike
What we love A superb performer with wide support and built-in apps
What we don’t love It costs a fortune upfront, plus the subscription cost
Photograph: Leon Poultney/The Guardian£3,620 at Technogym
Technogym has been steadily raising the bar when it comes to smart fitness equipment, with a growing line of connected kit that aims to bring the personal trainer experience to your own home.
Clearly designed to take on the likes of Peloton, the Technogym Bike is a stylish machine with a 22in high-definition touchscreen that allows access to a raft of Technogym’s live and on-demand content.
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Its compact, svelte frame looks and feels as if it’s aimed at more serious cyclists than Peloton’s offering, and the ride experience is smoother and slightly more natural than its rival. There’s plenty of adjustability for different-size riders, while the included double-sided pedals allow for use with trainers or SPD cycling shoes (a clipless shoe system).
The built-in screen is crisp and easy to navigate, granting access to entertainment apps, including YouTube and Netflix. It rotates to allow for off-bike sessions, too. However, it’s among the most expensive models I tested, and there’s a further membership fee, starting at £8.99 a month. Ouch.
Why we love it The riding experience is comfortable without straying too far from a realistic simulation, while the powerful flywheel offers punishing levels of resistance. Technogym has live classes, as with Peloton, but it also appeals to the more hardcore athlete with dedicated training programmes geared towards those with ambitions of tackling the Col de Turini.
If you’re seeking the best in terms of design and build quality – and your bank balance permits the luxury – you’ll be happy with this bike. It’s a handsome, well-built machine that straddles the line between a dedicated cycling trainer and a spin bike well.
It also works with most third-party training apps and syncs up neatly with Apple Fitness and Apple Watch via a quick-tap NFC panel. For those totally dedicated to Lycra, Technogym offers an even more expensive Ride model, which feels built to compete with Wattbike and Wahoo’s most serious offerings.
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It’s a shame that … it costs so much, and then Technogym charges yet more for a monthly membership.
Dimensions: 59 x 121 x 138cm (WLH) Weight: 67kg Drivetrain: belt drive with magnetic resistance (20 levels) Simulated grade: not specified Connectivity: supports streaming via external device (eg Chromecast, Fire TV Stick); Apple Watch pairing; Technogym Live integration and third-party apps Folding: no Noise level: about 30dB Maximum user weight: 160kg Built-in entertainment: yes, rotating display with ability to stream apps (TV shows, movies, games, etc) via smartphone, tablet or laptop
What we love A superb performer with wide support and built-in apps
What we don’t love It costs a fortune upfront, plus the subscription cost
Best recumbent exercise bike: LifeFitness RS3 LifeCycle
LifeFitness
RS3 LifeCycle
from £2,095
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What we love Comfortable and ergonomic for those who need a more relaxed workout
What we don’t love The console is tricky to use, and there’s no built-in multimedia
£2,095 at John Lewis£2,295 at Fitshop
Recumbent bikes are great for those who experience back pain, struggle with past injuries or simply find it daunting or uncomfortable to be perched atop a traditional exercise bike for any length of time. You can achieve the same, low-impact cardio workout while enjoying a more relaxed seating position that takes the pressure off the lower back, leg joints and neck.
LifeFitness is a reputable brand that supplies commercial gym equipment and kit more suited for use at home, with the RS3 sitting between the two. For the money, you get a comfortable, ergonomically fitted seat with backrest, 20 levels of resistance and a step-through design that makes it easy to get on and off. There’s also plenty of adjustment in the seat to get the perfect workout position.
Although larger than many more traditional exercise bikes, it can be lifted and moved because of its transport wheels.
Why we love it More seasoned riders will probably find a recumbent bike a little too laidback, since it’s difficult to transfer maximum power through the cranks from the more relaxed seating position. That said, it’s not really designed for smashing PBs – it’s best placed for longer, low-intensity steady-state cardio sessions.
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It links to Rouvy, Zwift and a bunch of other third-party fitness apps, but the digital offering is otherwise basic, with a handful of built-in and customisable workouts direct from the console. Users can also pair an Apple or Samsung Galaxy Watch for heart-rate tracking and more.
Some recumbent bikes can feel decidedly budget, but that’s not the case here. With excellent build quality and a smooth and quiet ride experience, the RS3 is a comfortable place to work up a sweat without the associated aches and pains.
It’s a shame that … the Track Connect 2.0 Console is fiddly to use, and there’s no built-in multimedia.
Dimensions: 68 x 164 x 131cm (WLH) Weight: 69.8kg Drivetrain: front-drive magnetic resistance, manual adjustment Simulated grade: N/A Connectivity: Bluetooth FTMS and NFC for syncing with apps, wireless HR receiver Folding: no Noise level: under 30dB Maximum user weight: 181kg Built-in entertainment: no, 7in LCD display with Track Connect Console allowing external tablet/smartphone streaming and app integration
LifeFitness
RS3 LifeCycle
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from £2,095
What we love Comfortable and ergonomic for those who need a more relaxed workout
What we don’t love The console is tricky to use, and there’s no built-in multimedia
The best of the rest
Wahoo Kickr Shift
Wahoo
Kickr Shift
from £2,199.99
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What we love Customisable, and great compatibility with virtual cycling apps
What we don’t love The Wattbike Proton is cheaper and similarly good
Photograph: Leon Poultney/The Guardian£2,199.99 at Wahoo£2,499.99 at Amazon
Best for: cycling enthusiasts
If you’re mad for virtual cycling apps such as Zwift, Rouvy and TrainerRoad, or simply want to replicate that road cycling feel at home, Wahoo’s Kickr Shift is among the best indoor training tools for enthusiasts.
The saddle, stem height and reach can all easily be adjusted on the fly, and users can even select their desired crank length. Heck, the bike even simulates several electronically assisted gearing group sets from Shimano and Campagnolo, mimicking the way the cogs feel when shifting under load.
It’s a wonderfully quiet, smooth and powerful machine that works perfectly with dedicated cycling training apps. For those who like to reach for the chamois cream at the weekend, this is the perfect indoor companion.
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It didn’t make the final cut because … the Wattbike Proton feels like a slightly more rounded machine for all the family.
Dimensions: 78 x 140 x 110cm (WLH); weight: 36kg; drivetrain: belt drive with electromagnetic resistance; maximum power output: 2,200W; simulated grade: +20% incline, -15% decline; connectivity: ANT+, ANT+ FE-C, Bluetooth, wifi, Direct Connect; folding: no; noise level: under 30dB; maximum user weight: 113kg; built-in entertainment: no built-in screen; requires external device for app/display
Wahoo
Kickr Shift
from £2,199.99
What we love Customisable, and great compatibility with virtual cycling apps
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What we don’t love The Wattbike Proton is cheaper and similarly good
NordicTrack X24 Studio Bike
NordicTrack
X24 Studio Bike
from £1,799
What we love Great for spin classes with its huge 24in screen
What we don’t love Not as slick as Peloton’s multimedia offering
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£1,799 at John Lewis£1,799 at Fitness Superstore
Best for: a studio spin bike feel at home
Another Peloton Bike+ rival, NordicTrack’s indoor trainer is an excellent spinning machine for a smooth yet powerful ride, with a solid dose of realistic-feeling resistance that will feel tough even for seasoned cyclists. It also comes with a whopping 24in touchscreen for immersive online sessions.
Granted, the iFit virtual training environment doesn’t quite compete with the Hollywood sheen of a Peloton class, but it gets mightily close, and the physical bike feels accomplished and more modern than Peloton’s slightly frumpy-looking machine.
Its 20% incline to -10% simulated decline means it also doubles up as an excellent and quite realistic road or mountain biking training tool, with interactive videos that allow you to virtually cycle around some of the most beautiful places on Earth.
It didn’t make the final cut because … iFit just isn’t up to Peloton’s offering, and the multimedia setup isn’t quite as slick.
Dimensions: 55 x 143 x 159cm (WLH); weight: 81kg; drivetrain: silent magnetic resistance, 24 digital levels; simulated grade: +20% incline/-10% decline; connectivity: Bluetooth (headphone & HR monitor), wifi (for iFit), USB-C port, app integration via iFit (syncs with Strava, Garmin, Google Fit, Apple Health); folding: no; noise level: about 32dB; maximum user weight: 159kg; built-in entertainment: yes, 24in pivoting HD touchscreen with built-in speakers, iFit streaming of workouts, classes, and entertainment apps
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NordicTrack
X24 Studio Bike
from £1,799
What we love Great for spin classes with its huge 24in screen
What we don’t love Not as slick as Peloton’s multimedia offering
Schwinn 510R Recumbent
Schwinn
510R Recumbent
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from £999
What we love Recumbent exercise at a reasonable price
What we don’t love Questionable build quality and inaccurate heart-rate monitoring
Photograph: Leon Poultney/The Guardian£999 at Currys£999.99 at Decathlon
Best for: a recumbent bike on a budget
Offering a cheaper alternative to the LifeFitness recumbent above, Schwinn’s more basic model majors in comfort and adjustability but wraps it up in a slightly lighter and cheaper-feeling frame.
The 5.5in segmented LCD screen takes care of the basics, with several built-in workouts to get you going. And there’s always the option to pair a tablet or smartphone and make use of Zwift and other digital training apps.
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It represents excellent value for money, but don’t expect the same sort of build quality as pricier rivals; the handle-mounted heart-rate monitor was hugely inaccurate during my testing, and there are some cheap plastic covers masking some of the fastening bolts. On that subject, don’t expect a white glove delivery service with something at this price.
It didn’t make the final cut because … it’s not quite as robust as rivals, and the built-in heart-rate monitor was way out during tests.
Dimensions: 69 x 163 x 113cm (WLH); weight: 37kg; drivetrain: belt-driven flywheel with 16 levels of manual magnetic resistance; simulated grade: N/A; connectivity: Bluetooth (FTMS compatible for app integration); wireless heart-rate compatibility (strap not included); folding: no; noise level: about 32dB; maximum user weight: 136kg; built-in entertainment: no built-in screen for media; includes a 5.5in LCD console (for metrics and programmes) and a media shelf for tablets
Schwinn
510R Recumbent
from £999
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What we love Recumbent exercise at a reasonable price
What we don’t love Questionable build quality and inaccurate heart-rate monitoring
Matrix U50
What we love Incredibly realistic feel and great build quality
What we don’t love Pricey, considering its digital offering is a little weak
Photograph: Leon Poultney/The Guardian£3,779 at Johnson Fitness
Best for: a gym-quality upright bike
This model treads the line between a serious studio bike, such as the Peloton Bike+ or NordicTrack X24, and something more relaxed. It has a comfy padded seat, oversized self-balancing pedals and a unique handlebar design that allows for multiple hand positions. Despite the upright positioning, the ride feel is realistic, and there are 30 levels of resistance to contend with.
It’s expensive, given that the XUR digital console isn’t as goodas those from Technogym, Peloton and NordicTrack, but this is a solid, reliable and comfortable bit of kit from one of the biggest names in commercial gym equipment.
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It didn’t make the final cut because … it’s an expensive bike with a less impressive digital offering than cheaper rivals.
Dimensions: 63 x 122 x 143cm (WLH); weight: 60kg; drivetrain: Exact Force induction brake (electronically adjustable resistance); simulated grade: N/A; connectivity: wifi (entertainment apps, software updates), Bluetooth (FTMS compatible for app integration, HR monitor, headphones), HDMI port, USB (media and charging); folding: no, includes transport wheels; noise level: about 28dB; maximum user weight: 159kg; built-in entertainment: yes, 22in HD touchscreen with apps including Netflix, YouTube and Spotify, web browser, social media, plus tablet/HDMI mirroring
What we love Incredibly realistic feel and great build quality
What we don’t love Pricey, considering its digital offering is a little weak
What you need to know
Look for a connected bike with an integrated screen and app compatibility if you want to be entertained while riding. Photograph: Leon Poultney/The Guardian
How much should I spend?
Exercise bikes vary wildly in price, with the cheapest models often taking the form of basic upright or spin bikes that focus purely on pedalling, and the most expensive offering large HD touchscreens, automatic resistance adjustments and fully integrated training platforms.
Budget models typically start at £250-£400, but often lack the build quality and adjustability needed for long-term use. At the other end of the spectrum, premium connected bikes – such as those from Peloton, Technogym and NordicTrack – can set you back £2,000 or more, and often require monthly subscriptions on top for interactive classes.
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For most riders, a budget of between £600 and £1,200 is a good place to start for solid build quality, smooth resistance and decent connectivity features without straying into commercial-gym territory.
How much room do you need?
Even the most compact exercise bikes take up space, with the smallest options measuring about 55 x 120 x 130cm (WLH). While that’s less floor space than a treadmill or cross trainer, you’ll still need clearance around the bike for safe mounting and dismounting, as well as enough ceiling height to remain comfortable when standing on the pedals.
Recumbent bikes, which offer a chair-like riding position, often require more floor space, while upright and indoor cycles are more compact. It might be tempting to look at folding exercise bikes, but they can often be flimsy and offer weak pedal resistance.
What features should I look for?
The most important thing is the resistance system: magnetic resistance is smoother, quieter and requires less maintenance than older friction-based systems found on traditional studio spin bikes. Belt-drive systems are also preferable to chain-driven units for their silent, low-maintenance operation.
Adjustability is another key factor – a bike with multiple saddle and handlebar positions will ensure better ergonomics and comfort over long sessions, and it will also fit more members of the household.
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For those who want to stay entertained, connected bikes with integrated screens and app compatibility (Zwift, Peloton, iFit, etc) can make training more engaging. Heart-rate monitoring and Bluetooth/ANT+ connectivity are also useful for tracking progress.
Finally, noise levels are worth considering, especially if you live in a flat or plan to exercise when everyone else is sleeping. Modern magnetic systems are whisper-quiet, making them perfect for shared living spaces.
Leon Poultney has been a consumer technology and automotive journalist for longer than he cares to divulge. A lifelong fitness enthusiast, he can often be found trying not to kill himself on a mountain bike/surfboard/other extreme thing, often at the request of an editor. Whether getting to know the latest connected kettlebells or partaking in CrossFit sessions, Leon is always willing to put his body on the line for great editorial
Whatever your fitness goal, seeing progress when you start working out can take time, yet when we take just a few weeks off, it can feel like starting from scratch again. This can be really frustrating, so fitness experts always say the key to seeing positive results is to enjoy the exercise you’re doing (whether that’s walking workouts, strength training, or Pilates workouts at home) and stay consistent.
Jo Clubb, a sports science consultant and founder of Global Performance Insights, says: “The body is an amazing machine. When you expose it to something new and repeat that stimulus over time, it adapts to make that task feel easier.” But she adds that “how long this takes depends on several factors, such as the type of exercise, the volume and intensity of the training, and the individual’s training history”.
Jo says people who are sedentary or physically inactive have the greatest potential to see change, and this could be as quickly as within one to two weeks. But it’s maintaining a realistic routine that can be hardest, especially if progress stagnates along the way. In a bid to boost exercise motivation to continue exercising throughout 2026, I spoke to some experts to dig a bit deeper into how our bodies change over time and other benefits we can expect.
How long does it take to get fit?
Nicole Chapman, personal trainer and founder of the Power of Mum fitness app, says most people start to feel fitter sooner than they expect. While you might not notice changes such as weight loss or muscle definition, she says that “within 2-3 weeks you might find you have a bit more energy, you are sleeping better, and you ache less”. “Everyday things like stairs or carrying bags can start to feel a little easier too,” she adds.
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“Initial improvements to exercise are largely driven by changes in the nervous system,” Jo explains. “The Central Nervous System (CNS) adapts to the new stimulus to try to move more efficiently. You probably haven’t got stronger in the first few weeks at a muscular level, and yet things feel easier.”
It might be someone else, like a friend or partner, who points out physical changes to you at first. Nicole says: “Because we see ourselves every single day, we tend to overanalyse and miss the gradual progress that is happening right in front of us.”
However, this answer varies from person to person and depends on your history of exercising. If you’ve done weight training, running, or another sport before, you’ll regain your fitness faster than those who are completely new. People who are used to weight training will have more muscle flexibility and elasticity than those who haven’t. It may also mean that recovery time is faster.
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After 3 months
Weight loss
Your clothes may fit better
More stamina
Better cardiovascular health
If you’ve been exercising consistently for three months, you’ll definitely have started to see some real changes and progress. You might have lost weight and notice that you feel more toned in your legs, arms and core, and your clothes may fit differently.
You might have more stamina when walking the dog, going up stairs may feel easier, and there might be fewer groans when you get in and out of the car or bed.
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Your exercise routine will have become a habit, and if you skip a session, you might feel stiff or sluggish. “Emotionally, people often feel steadier and clearer, simply because their body feels more supported,” says Nicole.
“After a few months, more visible and structural changes start to occur. On top of the early neurological changes, the body now adapts on a structural level, increasing in muscle size and strength,” says Jo.
Our cardiovascular fitness also continues to improve, and some people may notice improvements in their resting heart rate. “You may find you can exercise for longer or at a higher intensity, recover more quickly, and feel less breathless during everyday activities,” she says.
After six months
Improved strength, balance, and coordination
Improved core strength
Boosted long-term energy levels and mood
“By six months, there’s often a real step up in how your body feels and performs,” says Nicole. “Strength, balance and coordination are usually much more established, so movement feels more controlled and powerful, rather than like hard work.”
She adds that you might see improvements in your core strength in particular, which can mean the back feels more supported and aches are reduced. “Many people also notice they move with more ease and confidence because their body feels stable and reliable,” she adds.
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She says people often find they feel more energised and feel more positive.
The key to progress is consistency, so find an activity you like – that way you’re more likely to do it frequently.
(Image credit: Getty Images)
After 12 months
Improved strength and endurance
Quicker recovery after each workout
More confidence
A year in, your life will be looking very different. Your “strength and endurance are usually significantly higher than when you began, and recovery tends to be quicker,” says Nicole. “Your muscles, joints and connective tissues are now working together more efficiently, which gives a sense of physical resilience,” she adds.
However, one of the biggest differences after a year will be internal. “Many people feel connected to their body in a different way, with a sense of stability and confidence that comes from looking after it consistently over time,” she says. At this point, set yourself a goal, such as an organised run or a strength milestone like your first push-up or pull-up. “Having something positive to progress towards can be a great way to celebrate how far you have already come.”
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It’s also important to keep pushing yourself, if you want to continue to see results. This doesn’t always mean exercising harder, says Jo, but instead “gently progressing the type, amount, or intensity of activity to keep the body adapting”.
Tips for getting fit in 2026
1. SPORT
No, I’m not talking about taking up a new hobby. Jo uses the acronym S-P-O-R-T in her work as a sports scientist to help clients understand their body’s response to exercise.
If you’re looking to improve your fitness, it’s a good set of guidelines to refer to:
Specific (S): The body will adapt based on what it’s being asked to do whether this is functional exercise, or strength training.
Progressive Overload (PO): If you want to continue to improve then you need to graually increase the stimulus.
Reversibility (R): If you don’t use it, you lose it! While it doesn’t always need to be focused on getting fitter, you’ll always need to maintain your exercise to keep those gains.
Tedium (T): Training needs variety, otherwise people get bored and the risk of injury can increase due to overuse.
Keep your goals realistic
When you set any goal, whether it’s for fitness, your career, eating habits, social life, or something else, the key is to keep it realistic. If you’ve struggled to do 10 minutes of exercise every day in the past, don’t set yourself the goal of working out every single day.
Instead, focus on what you can do. For example, can you get outside for a 15-minute walk every day or get your 10,000 steps in at home? If you can’t get to the gym, can you do a quick kettlebell workout before you start work or have breakfast?
Small habits over time build consistency, which builds confidence in ourselves, and we’re more likely to follow through.
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Nicole agrees. “Short, manageable workouts that you repeat regularly will take you much further than pushing yourself hard and then stopping because it feels unsustainable,” she says.
Prioritise small bursts of activity
Most of us don’t have time to be in the gym for hours at a time (and we don’t need to be!). Small bursts of activity, sometimes known as exercise snacking, have been proven to be almost as effective as dedicated exercise sessions in a study in Exercise and Sports Sciences Review.
Dr Reem Hasan, NHS GP and chief medical officer at Vista Health, says: “Start with something manageable like a short walk during your lunch break, stretching before bed, or taking the stairs instead of the lift. These small bursts of activity add up and make movement part of your lifestyle rather than a short-term resolution.”
Get stronger
If you want to get fitter in 2026 but you’re not sure where to start, weight training is essential for women over 50. From the age of 35, we start to lose muscle and bone mass. With menopause, the rate increases.
Simply lifting weights at home, doing Pilates with weights, or getting in a dumbbell gym workout can improve strength, boost bone density, reduce the risk of muscle loss, and, contrary to popular belief, give your cardiovascular system a boost as well.
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Lifting weights means you can do everything you want with better control and stability outside of the gym, whether that’s navigating an uneven path on a hike this year or getting on the floor to play with your grandchildren in the future.
W&H editors’ essential recommendations
Weights
SPORTNOW
Adjustable Dumbbells Set 2kg/4kg/6kg/8kg/10kg Weights
Really, all it takes to get stronger and improve your cardiovascular fitness is a set of weights, says woman&home health channel editor and fitness instructor, Grace Walsh. Adjustable dumbbells like these mean you can use them for upper- and lower-body workouts, and take the weight up as you get stronger without having to spend more. You can do a dumbbell workout at home to start off with.
Fitness tracker
Progress will be your biggest motivator if you’re new to exercise. As good as it feels to plug in your exercise headphones and get out the door, it feels even better to know that you’re doing better than last week. One of the best fitness trackers can log your progress and offer this.
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Support
Shock Absorber
D+ Max Support Bra
When it comes to activewear, I’m a big believer in working with what you have until you need something new. A good sports bra, especially if you have a larger chest, is essential, however. My favourite is the Shock Absorber D+ Support bra.
