Fitness

Somatic Exercises: What They Are and How They Benefit You

Published

7 months ago

May 23, 2025

Somatic Exercises: What They Are and How They Benefit You

What if you ditched the fitness trackers, vision boards and personal bests and focused on how moving your body feels instead?

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Exercise physiologist David Creel, PhD, explains what somatic movement is and how applying somatic principles to your workout benefits your mind and body.

What are somatic exercises?

Somatic movement is a mindfulness method you can apply to physical activity. A somatic workout doesn’t focus on form, goals or competition. It revolves around how your body feels. Somatic movement and stretching are about being present in the moment, listening to your body and practicing focused, intentional movements.

Types of somatic workouts, stretching and movement

Dr. Creel says that some types of exercise have somatic methods built into them, such as:

Yoga. Yoga is a practice with Hindu, Jain and Buddhist origins. It aims to bring the body and mind into unity. Western, secular yoga practices may or may not be somatic.
Dance. Dance classes tend to focus on form and choreography. But “dancing like nobody’s watching” can be somatic.
Aikido. Like many martial arts, Aikido is a discipline that requires body awareness, body control and mindful presence. Meditation and breathwork are also part of Aikido.
Tai chi. Tai chi has been used in traditional Chinese medicine (TCM) for centuries. The goal (flowing from one movement to the next) can be harder than it looks.
Qigong. Like tai chi, qigong is rooted in TCM. The slow, mindful flow from pose to pose — and careful breathing patterns — keep you grounded in the moment.
Pilates. Whether Pilates is somatic depends on the approach. Somatic Pilates focuses on body awareness and experience. Traditional Pilates is more goal-oriented.

Those are some of the most common somatic exercises and stretches. But almost any movement can be somatic. Dr. Creel, for example, made his morning bike ride to work somatic. Instead of thinking about how fast he was going or how to push himself further, he looked inward.

“I thought about how my legs felt as they moved,” he shares. “I focused on how my feet were grounded on the pedals and energy seemed to flow to them. I noticed my quads contracting as I pushed the pedals down and how my hamstrings felt pulling them back up. And I paid attention to my breathing.”

Benefits of somatic workouts

There’s very little research on the health benefits of somatic exercises. The research that does exist has a narrow focus, looking only at specific types or schools of somatic movement.

Thankfully, there’s lots of research on the benefits of physical activity for everything from your heart health to your memory. Ditto for mindfulness and the many exercises we’ve mentioned here.

Dr. Creel explains seven potential benefits of somatic movement.

1. Improves balance, strength and flexibility

Like any other fitness practice, somatic exercise can improve your physical health. They may:

Lengthen and strengthen muscles
Improve posture
Promote flexibility and joint mobility
Ease chronic pain

2. Enhances body awareness

Somatic movement and stretching support proprioception, an understanding of where your body is — and how it moves — in space. It’s crucial for balance and coordination. It can also dim as we get older. Practicing somatic movement may help you stay agile and active longer.

3. Relieves stress

Exercise is a mood booster. It releases happy hormones like serotonin, dopamine and endorphins. At the same time, it reduces the level of stress hormones in your body. The result is a clearer, sharper mind and a boosted mood.

And getting out of the house to exercise with other people? That can be great for your mental health, too.

4. Supports healing from trauma

Trauma can make you feel uncomfortable in (or disassociated from) your body. Somatic movement techniques like yoga can be a gentle way to reconnect.

Dr. Creel recommends working with a trauma-informed instructor alongside a therapist who specializes in trauma. Together, these interventions may help you process any feelings that surface while also respecting your boundaries.

5. Enhances mindfulness

According to Dr. Creel, if you learn how to move mindfully, you can practice mindfulness in other areas of life, too. For example:

Mindful eating can help you create a healthier relationship with food and your body image.
Practicing mindfulness in relationships can strengthen your connection with your partner and make you a better listener.
Mindfulness can help you understand your spending habits without judgment or shame. This insight can help you be more aware of (and thoughtful about) your finances.

6. Grows with you

Whether you’re 4, 47 or 104, there’s a somatic exercise out there for you. And your current fitness level is a great place to start. Just check with your provider beforehand. And if you’re feeling a little extra creaky or something hurts, stop or adjust your workout as needed.

You don’t have to be great at the exercises you do. You just have to have fun.

“If you focus on how unfit you are, you’re setting yourself up to be discouraged and unhappy,” Dr. Creel warns. “Somatic movement is about taking some of that pressure away.”

7. Offers spiritual connection

Dr. Creel says somatic movement encourages exploration, reflection and acceptance. That can translate into a deep sense of spiritual connection. Your practice doesn’t have to involve a spiritual component. But the potential is there, if you want it.

Final thoughts

Anybody can apply somatic methods to their fitness routine. But some have used its principles to develop specific somatic workout methods, schools and styles. If you’re looking for a somatic exercise instructor, Dr. Creel suggests choosing someone who has specialized training in somatic movement along with:

Holding a certification through the American College of Sports Medicine (ACSM) or the American Council of Exercise (ACE)
Experience working with people with your medical history and needs

It’s important to find the right fit, so walk away if you aren’t comfortable with a studio, class or instructor. The beauty of somatic movement is that you can always do it yourself. You just have to (literally) put your mind to it.

Fitness

Boost cardio fitness with this beginner-friendly alternative to the trending 4×4 Norwegian interval workout

Published

3 minutes ago

December 20, 2025

Press Room

Boost cardio fitness with this beginner-friendly alternative to the trending 4×4 Norwegian interval workout

The Norwegian 4×4 workout has been touted as the ultimate longevity-boosting workout, credited for significantly improving aerobic fitness scores over just eight weeks.

Popular among runners and developed by researchers from the Norwegian University of Science and Technology (NTNU), it involves performing four sets of four-minute cardio intervals at 85-95% of your maximum heart rate, followed by three minutes of light recovery.

Emmanuel Ovola, an expert running coach, physiotherapist and Technogym ambassador, is currently using it in his training.

“I’m trying to do that three times a week for 12 weeks, which the research shows is really effective for increasing VO2 max—the maximum amount of oxygen your body can use during intense exercise,” Ovola tells Fit&Well.

I’ve tried it—once—and I’m in no hurry to try it again. While the NTNU says the workout is suitable for any fitness level, Ovola agrees it’s far from beginner-friendly.

So, I asked how he’d adapt the protocol for a more entry-level audience—like me.

Beginner interval running workout

A better beginner-friendly option, he says, would be to perform 6-10 intervals of 400 meters, with 60-90 seconds of recovery between reps.

But, rather than running those intervals flat out (or at 85-95% of maximum heart rate), Ovola suggests a different approach.

“I think it’s important to pace yourself and work on controlled running,” he says.

He recommends warming up thoroughly (this five-minute running warm-up is a good place to start), then running the first 400m at around a six or seven out of 10 RPE (rate of perceived exertion).

Time how long this first 400m takes, then aim to match that pace for the remaining intervals, which will get harder as fatigue sets in.

Benefits of this interval workout

As with the Norwegian 4×4 method, this interval training approach should make your legs more resilient so you’re better able to, according to Ovola, “run hard on heavy legs” over longer distances.

“I coach people who have shaved 30 to 60 seconds off their 5K times in just 6-8 weeks by following the Norwegian method,” he adds.

If you’re a relative beginner, this kinder version should deliver similar improvements, but you should always listen to your body because running fast puts more stress on your muscles and joints.

If your body is able to cope with these sessions, Ovola suggests performing this routine 2-3 times per week, with ample rest between each session, and not neglecting slower, longer runs to build overall running efficiency and aerobic endurance.

Fitness

‘You only need 2 sessions a week to get stronger’ – expert PT reveals the benefits of the 2-2-2 workout for busy women

Published

12 hours ago

December 20, 2025

Press Room

‘You only need 2 sessions a week to get stronger’ – expert PT reveals the benefits of the 2-2-2 workout for busy women

The 2-2-2 workout is more than an internet trend. It’s a full-body, time-saving, and strength training workout that can be done in the gym or with dumbbells at home, any time. It sounds too good to be true, but it’s backed by science and an expert PT.

Alain Gonzalez popularised the workout most recently, but the longevity perks for women are clear. Strength training offers women benefits, like reducing the risk of osteoporosis, sarcopenia, and cardiovascular disease. It also improves mobility and balance. However, we’re often the most time-stretched people in the gym, so anything we can do to shorten the time we need to spend there is appreciated, especially during the busy festive season.

The 2-2-2 workout has soared in popularity over the last few months, and it’s hardly surprising, says Sarah Campus, a certified PT and women’s fitness specialist. “It delivers balanced strength, cardio, and mobility benefits in a time-efficient and sustainable way,” she says, with variety that makes it easier to stay consistent in busy periods and while “juggling work, family, and energy”. Try it for yourself.

What is the 2-2-2 workout?

The 2-2-2 workout focuses on building strength in a time-efficient and effective way. It gets its name from the two workouts a week that are in the plan, the two sets you do in the workout, and the two days of rest you have between sessions.

Both are full-body workouts, and the idea is that you work close to failure for each set. Doing so means your muscles are under more strain, leading to faster improvements.

The two days of rest between sessions give the body enough time to allow for hypertrophy to occur. This is when your muscle cells grow and repair after being put under tension and stress during a workout.

Quality over quantity in the definition of this workout, and it’s an approach backed by science. Research in Medicine & Science in Sports & Exercise shows people who lift weights twice a week see increases in strength and reductions in body fat over 12 weeks, compared to groups who only do cardio.

How to follow the 2-2-2 workout

The most important part of the 2-2-2 workout is intensity. As you’re only pushing yourself two days a week, it needs to be a challenge. In fitness terms, failure means pushing yourself until it’s a struggle to do any more repetitions. Your movement speed will slow down, but you should still be able to maintain good form.

Set yourself up safely in case you need to get out of the exercise quickly. For example, if you’re doing a squat with a barbell, set up the safety bars on the rack to a good height for you, or switch to dumbbells.

Here’s what the 2-2-2 workout could look like for you:

Workout 1

Squat: This works the entire lower body, including the quadriceps and glutes.
Bench press: This targets the chest muscles, shoulders, and arms.
Hip thrust: This is one of the best glute exercises, but it also engages the core and targets the hamstrings (back of thighs).
Rows: Using a set of dumbbells or a barbell, the bent-over row exercise targets muscles in the back and arms.
Romanian deadlift: This exercise targets muscles in the hamstrings, glutes, and the muscles that support the spine.
Overhead press: The press focuses on the shoulders, arms, and chest muscles. You can do this with a barbell or dumbbells.

Workout 2

Leg press: Use the machine in the gym or swap this to a squat if you’re exercising at home. It targets the leg muscles and glutes.
Deadlift: Repeat the same hip-hinge movement as the Romanian deadlift, but this time bring the weight off the floor. It’s a full-body exercise, targeting muscles from the calves to the upper back. Use a barbell, kettlebell, or resistance bands.
Walking lunges: This is a compound single-leg exercise, so it will make sure that you’re equally as strong in one leg as the other. Use dumbbells or a kettlebell for this.
Push-ups: This exercise targets the chest, shoulders, arms, and engages the core. If you can’t do a full one yet, start on your knees.
Lat pulldown: Utilise the cable machine in the gym or your resistance bands to do this exercise, which focuses on the back and arm muscles, at home.
Shoulder press: Repeat the shoulder press exercise from the first workout, using dumbbells, a barbell, resistance bands, or a kettlebell.

Benefits of the 2-2-2 workout

Reduces sarcopenia risk: After menopause, our risk of age-related muscle loss (sarcopenia) skyrockets. Affecting everything from posture to balance, strength training is key for building muscle and reducing the chance of this condition being a problem for you with age.
Boosts muscle growth: Studies have shown that even one hard set of exercise can result in significant muscle growth when working close to failure. When you can’t perform that last rep, it’s called “technical failure,” according to the American National Academy of Sports Medicine (NASM). The closer you get to failure, the more your muscles grow, a recent Sports Medicine review found.
Less stress on the body than other workouts: “Using 2 sets reduces overall fatigue and recovery demands whilst still providing enough challenge to the body and mind to build and maintain strength, which is especially important for women over 40,” says Sarah. “Fewer sets make workouts shorter and more manageable, less joint and nervous system stress, and improved consistency over time.”
Easier to stay consistent: When we’re having a busy week, exercise is often the first thing to go, at least in my experience. Only having to make time for it two days a week lessens the time pressure and means you’re more likely to do it.
Versatile: Whether you pick up a barbell in the gym, use machines, or stay at home and use your favourite resistance bands and kettlebells, you can do the 2-2-2 workout.

Tips for doing the 2-2-2 workout

Focus on consistency: Consistency over perfection is key to the 2-2-2 workout, says Campus. “Start with weights that feel manageable and focus on good form over intensity,” she says.
Plan your session in advance: If you’re new to strength training and not sure what this workout could look like for you, try the example above. Alternatively, speak to a personal trainer to organise your sessions in advance.
Make workouts non-negotiable: “Treat the workouts as appointments in your day, and stay flexible if energy is low one day by reducing the reps, load, or pace instead of skipping it entirely,” she says.
Prioritise recovery: The key to the workouts is exercising to fatigue, which means good recovery is essential. “Prioritise recovery with adequate sleep, protein, hydration and mobility work, and pay attention to how your body responds week to week so you can adjust without guilt,” says Sarah, who is also the founder of LDN Mums Fitness.

Fitness

13 Strength-Training Moves That Taylor Swift Used to Prep for the ‘Eras Tour’

Published

1 day ago

December 19, 2025

Press Room

13 Strength-Training Moves That Taylor Swift Used to Prep for the ‘Eras Tour’

In “The End of an Era,” Taylor Swift gives fans a behind-the-scenes look at the workout routine that helped her prepare for her “Eras Tour.”

Episode 3 of the six-part Disney+ docuseries follows Swift as she hits the gym throughout the tour, which ran for nearly two years.

Since each show lasted over three hours, Swift enlisted the help of personal trainer Kirk Myers to help her focus on endurance so she could maintain her energy throughout each concert.

“There are a lot of things that we pulled off on this tour that I’ve never even attempted on past tours. I think the longest show I ever did before was 2 hours and 15 minutes,” she said during the episode. “I never would have believed you if you would have told me we would be doing a 3.5 hour show. Now, saying that is one thing. Doing that physically is another.”

In order to dance and sing for that long, the 36-year-old had to make certain lifestyle changes.

“I really had to up my game in terms of physical training,” she said.

While reflecting on her workout routine, Swift joked that it wasn’t for the faint of heart. “I’ve never worked out this much in my life. It’s horrible,” she added.

Here are just a few of the exercises Swift focused on as part of her “Eras Tour” workout routine.

She Prioritized Strength Training

Episode 3 of the docuseries shows Swift in the gym prioritizing strength training. She can be seen doing the following moves:

Battle waves and wave slams
Ski machine
Resistance band-assisted pull-ups
Medicine ball sit-up throws
Overhead hammer slam
Assisted reverse crunch
Hanging knee raise
Medicine ball slams
Medicine ball Russian twists
Reformer plank pikes
Crossover crunch with ankle weights
Medicine ball side throws
Bosu ball squat and press

She Did Lots of Pull-Ups But Hated Them

Swift can be seen doing pull-ups assisted by a resistance band and revealed that she has a “strong dislike” for them.

“In no way do I ever apply this at any point in the show. I just want to flag that as I do every time I have to do pull-ups,” she quipped.

Swift’s personal trainer encouraged her and said she’s gotten “stronger” throughout the years while performing the exercise.

“It’s from all the pent up rage and resentment I have for them,” she joked.

She Started Training 6 Months Before the Tour Began

While reflecting on her workout routine, Swift said she started planning for the tour early on.

“Six months ahead of my first rehearsal, (I was) running on the treadmill every single day at the tempo of the songs that I was playing while singing them out loud,” she said. “You just don’t want them to see you panting.”

Swift previously spoke about her intense treadmill workout in an interview with Time.

“Every day I would run on the treadmill, singing the entire set list out loud,” she told Time. “Fast for fast songs, and a jog or a fast walk for slow songs.”

She Did a LOT of Cardio

Dancing and singing for over three hours is a killer workout, especially when you’re running around the stage all night long. In the docuseries, Swift noted that two of her songs are particularly difficult to perform.

“‘1989’ and ‘Reputation’ are very high cardio. Anything’s hard when you’re scaling a stage that goes the entire length of an NFL stadium,” she said. “I think I run like 8 miles in the show.”