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Many people who exercise tend to label themselves “lifters” because, well, they lift weights in the gym. However, what some people (conveniently?) overlook is that there’s a whole other world of exercise available to them — cardio training.

While the thought of treadmills, ellipticals, recumbent bikes, and assorted machinery might trigger waves of muscle-burning trepidation, cardio workouts can be as simple as going for a walk outside. Yep, something people learned to do before they could talk can still be considered exercise if it’s programmed properly.

Here’s a closer look at some research-based reasons why you should consider being more than just “a lifter.”

Benefits of Cardio

• Aerobic vs. Anaerobic
• Physical Benefits
• Performance Benefits
• Unexpected Benefits
• Frequently Asked Questions

Aerobic Cardio vs. Anaerobic Cardio

Cardiovascular exercise, in general, can be performed one of two ways: aerobically or anaerobically. Their benefits overlap in some respects while also delivering distinct advantages from each other. (1) The key difference is their inherent training intensities, or speed of movement, and the stimuli they trigger in the body. For clarity throughout this article, aerobic training will be the primary cardio method discussed in each subsequent point.

Aerobic cardio is likely what most people imagine when they hear the phrase “cardio training.” Aerobic training is performed at a low to moderate intensity, such as walking or jogging. The relatively low intensity allows the body to continue the exercise for a relatively long duration.

For example, Olympic race walking (yes, that’s a thing) has had races up to 50 kilometers (31 miles) with athletes moving non-stop for more than four hours. This potential for longer sessions is why aerobic work is often synonymous with “endurance training.”

Anaerobic training is most notable for being relatively high intensity and short duration. The body cannot perform anaerobic training for an extended time because the heart rate is extremely elevated and the metabolic processes needed to fuel muscle contractions are short-lived. It’s like asking a car to drive 100 miles per hour while the low fuel light is on — neither smart nor safe.

Anaerobic exercise is typified by high-intensity interval training (HIIT), sprinting, many “metcon” (metabolic conditioning) workouts, and any fast-paced movements that cannot be maintained for more than a few minutes, or even several seconds, without rest. A heavy set of three deadlifts or a set of 50 kettlebell swings, for example, are also cases of anaerobic exercise.

Boost Your Health with Cardio

Cardio exercise can be for more than just burning some extra calories or warming up before grabbing a barbell. As a reminder, “cardio” is actually short for cardiovascular, as in, your cardiovascular system which pumps blood throughout your entire body. Cardio training can have several significant health benefits, regardless of your goals in the gym.

Cardiovascular Health

This may seem like a statement that should go without saying, but cardiovascular training can improve your cardiovascular health. Just like biceps training can improve your biceps or lower body training can improve your leg strength, training your cardiovascular system can strengthen and improve your cardiovascular function.

A stronger heart and better total-body circulation can improve cholesterol levels and blood pressure while decreasing the risk of potentially deadly cardiac events like stroke or heart attack. (2) Cardiovascular exercise is also associated with decreased total-body inflammation, which can further decrease the risk of cardiovascular disease. (3)

While not directly related to cardiovascular health, performing low to moderate intensity cardio exercise after eating, especially after your largest meal of the day, has been associated with decreased blood sugar levels. (4) This can be an effective approach for people living with diabetes or prediabetes.

Reduced Joint Pain

For those dealing with joint pain, whether it’s from overuse in the gym or the onset of diagnosed arthritis, aerobic training has been shown to decrease pain and improve functional use of affected joints, particularly in the lower body (hips, knees, and ankles). (5)(6)

Walking with knee pain may sound counterproductive, but a structured plan that carefully monitors intensity, duration, and frequency may improve symptoms and joint function. You certainly wouldn’t want to log miles while hobbling in agony, but a gradual approach performed with a deliberate and cautious approach could be incorporated into your general training plan.

Similarly, moderate cardio training has been shown to stimulate bone density and potentially slow down the effects of osteoporosis. (7) This can be an ideal complement (or alternative) to weight training, which can also provide bone-strengthening similar results.

Improved Immune System

If you’ve ever been told to “go out and get some fresh air” after complaining about feeling poorly, it turns out you received some practical and science-based advice. Aerobic exercise, though not specifically outdoor exercise, has been shown to support a healthy immune system. (8)

Exercising while sick is an often debated point, but regular exercise (including cardio training) performed consistently may help improve your overall immune function. This could give you a headstart in fighting common colds or even certain viral infections. (9)

While exercise certainly can’t create a full-on immunity to any particular sickness, cardio exercise may stimulate an antibody response that supports your body’s natural immune system. Over the long-term, this type of “cellular reinforcement” may have a cumulative effect to put you in the most advantageous position to fend off common illnesses, especially when supported by a nutritious diet.

Cardio for Better Gains

For better or worse, some lifters are primarily interested in using cardio as a tool to support their efforts in the gym. Whether your priority is lifting heavier weights, building more muscle, or burning more fat, cardio workouts can be used in a performance-boosting context. Here’s why a bit of cardio can help, not hinder, your lifting.

Increased Fat Loss

Arguably the most common reason a lifter would decide to hop on a piece of cardio equipment — to burn some extra calories — cardio can be a highly effective part of a fat loss routine.

While a goal-focused diet plan is necessary for fat loss, and a proper weight training program is necessary to build and preserve muscle mass, cardio exercise can be a game changer for reshaping your physique and getting lean. (10)

Interestingly, and perhaps counterintuitively, some research has actually shown a degree of fat loss from only performing aerobic exercise, without a coordinated diet or weight training plan. (11) While this approach may not be ideal in terms of overall body composition and lean muscle mass, it raises an interesting potential as a “starting point” for anyone looking to lose body fat without necessarily being able to follow a comprehensive weight training program.

If you’re looking for fat loss, you could make some strides toward progress if you did nothing other than following a basic cardio training plan. Adding a tailored nutrition plan and structured weight training routine will support those efforts even further.

Improved Recovery

If there’s one secret weapon any lifter can deploy to boost recovery between sessions and enter each workout at maximum capacity, it would be turning some of your weekly rest days into active recovery days.

“Passive recovery” is the technical term for carrying on your standard, non-exercise activities on days you’re not training — your typical rest day. Performing low intensity exercise is considered to be active recovery because you’re actively/deliberately moving your body, encouraging blood flow, and decreasing residual muscle soreness. (12)(13)

Although you could perform any type of relatively low intensity exercise as an active recovery workout — low volume/low intensity weight training, group fitness class, pickup basketball game, etc. — those forms of activity can require a bit more forethought and planning to ensure they provide the intended recovery benefits without creating excessive fatigue.

Instead, an effective “no-brainer” active recovery workout can be as simple and practical as taking a relatively long, easy-paced walk or bike ride. For an active recovery workout to provide the most benefit, it shouldn’t feel like a workout when you’re doing it.

Increased Endurance and Conditioning

Second to fat loss goals, long duration endurance-type training is what many people in the gym associate with cardio sessions. Logging mile after mile on the treadmill or bike is one way to spend your time in the gym, and it might actually pay off if that’s what you’re after.

Not only can this type of “sport-specific” endurance training help if your goal is to eventually tackle a 26.1-mile marathon, but overall aerobic fitness can improve your overall conditioning. This can help to bounce back between weight lifting sessions, and even potentially recover quicker between sets of intense weight training. (14)(15)

Maybe you’re a competitive powerlifter who attends a meet where your first squat attempt is at 11 a.m. and your last deadlift ends up being at 7 p.m. Or maybe you’re a bodybuilder taking the stage to pose for callout after callout. Or it could just be that your typical back workout leaves you so winded, you end up resting on a comfy incline bench waiting to catch your breath enough to make it into the locker room.

In any of those cases, boosting your general conditioning with some strategic cardio training could raise your base level of general fitness to the point where it’s not holding back your overall performance.

Muscle Growth

Many people believe that lifting is good for muscle growth and cardio is good for almost everything except muscle growth. That’s generally true. However, some research has shown a modest muscle-building stimulus from relatively lower intensity aerobic exercise, particularly in the legs. (16)(17)

This can be especially useful for people who may not be able to perform resistance training due to an existing injury. It’s also a potential solution for people with limited energy levels, or mobility restrictions, which can limit their overall exercise options.

Higher intensity anaerobic training has also been shown to trigger muscle growth in the involved muscle groups. However, higher intensity training requires more finely tuned programming to avoid interfering with a concurrent weight training routine. The higher intensity would not be an efficient or practical choice for people recovering from injury or dealing with low energy issues (for example, elderly people unaccustomed to regular exercise).

Surprising Cardio Benefits 

Beyond the direct physical benefits, there are some unanticipated but equally significant reasons to make cardio exercise a regular part of your training week.

Improved Mental Health

“Clearing your head” with a good workout doesn’t have to mean loading up the bench press and repping out or putting on some boxing gloves and hitting a heavy bag. Grabbing a cardio workout can be just as effective for improving mental clarity, decreasing symptoms of depression, reducing anxiety, and improving mood. (18)(19)(20)

Next time you feel like taking a break from the stress of the tough day, head out for a quick walk and listen to five of your favorite songs or an entire Ramones album, whichever is shorter. When the music’s done, turn around and repeat it on the walk back.

Many experienced lifters have relied on “iron therapy” in the gym, lifting weights for a mental boost that matches the physical. Experienced cardio practitioners have also found their own parallel, often described as a “runner’s high.”

In both cases, physical activity was seen to have a distinct and noticeable effect on their overall mental health. It’s not often the reason a person begins exercising, but this benefit can sometimes become a welcomed and necessary reason to continue training.

Better Sleep Quality

Exercise and sleep have a symbiotic relationship. When you get a good night’s sleep, you wake with more energy and you can tackle a tough workout. Whenever you have a good, productive workout, you’re typically able to get a good night’s sleep (from fatigue or a simple sense of accomplishment).

Cardio exercise has been directly associated with improved sleep quality (the level of restoration a given night’s sleep actually provides). (21)(22) A high degree of sleep quality is associated with healthy hormone levels, improved immune system function, increased muscle mass, and improved overall athletic performance.

However, some lifters may inadvertently sabotage their sleep schedule by taking highly caffeinated pre-workouts late in the day. Paying attention to your supplement ingredients and timing, and avoiding stimulants within several hours of going to sleep, can put you in a better position to actually sleep well.

Exercise timing hasn’t shown a variety of influences, with training sessions either in the morning or 90 minutes before bed both helping to improve sleep quality. The key is to get the exercise done when your schedule allows. Your individual preference and response are certainly a factor, as well. You’ll know whether a treadmill run will amp you up and re-energize you or if it helps to drain your battery as you slide into slumberland.

Accessible to Everyone

There aren’t too many forms of exercise that can be simultaneously performed by a mother pushing a set of twins in a jogging stroller, her husband the competitive weightlifter, and her mother the 75-year old retiree with a bad hip — but basic cardio exercise is one.

Going for a walk can be a simple, barebones, effective workout that doesn’t require any specialized equipment or gym membership. Cardio is accessible to everyone: experienced gym-goers and beginners, young athletes and older adults.

While you don’t need a gym membership to perform basic body weight resistance exercises like push-ups or lunges, you also don’t need a gym membership to walk, run, or perform body weight cardio exercises like burpees (which have a love ’em or hate ’em reputation). Cardio can be done virtually anywhere, almost anytime, by almost anyone.

FAQs

Hop Aboard the Cardio Train

Regardless of your specific training goal, cardiovascular exercise can deliver a slew of benefits for relatively little time investment. Relatively low intensity cardio can require minimal adjustment to your current training plan. As training intensity increases, so does the need to more carefully balance the big picture program. Don’t buy the hype that’s sometimes peddled: “Cardio burns muscle. All you need is lifting.” That’s a short-sighted outlook that will only prevent you from maximizing your health, physique, and performance.

References

1. Patel, H., Alkhawam, H., Madanieh, R., Shah, N., Kosmas, C. E., & Vittorio, T. J. (2017). Aerobic vs anaerobic exercise training effects on the cardiovascular system. World journal of cardiology, 9(2), 134–138. https://doi.org/10.4330/wjc.v9.i2.134
2. Pinckard, K., Baskin, K. K., & Stanford, K. I. (2019). Effects of Exercise to Improve Cardiovascular Health. Frontiers in cardiovascular medicine, 6, 69. https://doi.org/10.3389/fcvm.2019.00069
3. Zheng, G., Qiu, P., Xia, R., Lin, H., Ye, B., Tao, J., & Chen, L. (2019). Effect of Aerobic Exercise on Inflammatory Markers in Healthy Middle-Aged and Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in aging neuroscience, 11, 98. https://doi.org/10.3389/fnagi.2019.00098
4. Borror, A., Zieff, G., Battaglini, C., & Stoner, L. (2018). The Effects of Postprandial Exercise on Glucose Control in Individuals with Type 2 Diabetes: A Systematic Review. Sports medicine (Auckland, N.Z.), 48(6), 1479–1491. https://doi.org/10.1007/s40279-018-0864-x
5. Roddy E, Zhang W, Doherty MAerobic walking or strengthening exercise for osteoarthritis of the knee? A systematic reviewAnnals of the Rheumatic Diseases 2005;64:544-548.
6. Rahnama, N., & Mazloum, V. (2012). Effects of strengthening and aerobic exercises on pain severity and function in patients with knee rheumatoid arthritis. International journal of preventive medicine, 3(7), 493–498.
7. Alghadir, A. H., Aly, F. A., & Gabr, S. A. (2014). Effect of Moderate Aerobic Training on Bone Metabolism Indices among Adult Humans. Pakistan journal of medical sciences, 30(4), 840–844. https://doi.org/10.12669/pjms.304.4624
8. Gonçalves CAM, Dantas PMS, dos Santos IK, Dantas M, da Silva DCP, Cabral BGdAT, Guerra RO and Júnior GBC (2020) Effect of Acute and Chronic Aerobic Exercise on Immunological Markers: A Systematic Review. Front. Physiol. 10:1602. doi: 10.3389/fphys.2019.01602
9. da Silveira, M. P., da Silva Fagundes, K. K., Bizuti, M. R., Starck, É., Rossi, R. C., & de Resende E Silva, D. T. (2021). Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature. Clinical and experimental medicine, 21(1), 15–28. https://doi.org/10.1007/s10238-020-00650-3
10. Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., Houmard, J. A., & Kraus, W. E. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of applied physiology (Bethesda, Md. : 1985), 113(12), 1831–1837. https://doi.org/10.1152/japplphysiol.01370.2011
11. Donnelly, J. E., Honas, J. J., Smith, B. K., Mayo, M. S., Gibson, C. A., Sullivan, D. K., Lee, J., Herrmann, S. D., Lambourne, K., & Washburn, R. A. (2013). Aerobic exercise alone results in clinically significant weight loss for men and women: midwest exercise trial 2. Obesity (Silver Spring, Md.), 21(3), E219–E228. https://doi.org/10.1002/oby.20145
12. Ortiz, R. O., Jr, Sinclair Elder, A. J., Elder, C. L., & Dawes, J. J. (2019). A Systematic Review on the Effectiveness of Active Recovery Interventions on Athletic Performance of Professional-, Collegiate-, and Competitive-Level Adult Athletes. Journal of strength and conditioning research, 33(8), 2275–2287. https://doi.org/10.1519/JSC.0000000000002589
13. Tomlin, D. L., & Wenger, H. A. (2001). The relationship between aerobic fitness and recovery from high intensity intermittent exercise. Sports medicine (Auckland, N.Z.), 31(1), 1–11. https://doi.org/10.2165/00007256-200131010-00001
14. Tomlin, D. L., & Wenger, H. A. (2001). The relationship between aerobic fitness and recovery from high intensity intermittent exercise. Sports medicine (Auckland, N.Z.), 31(1), 1–11. https://doi.org/10.2165/00007256-200131010-00001
15. Rankovic, G., Mutavdzic, V., Toskic, D., Preljevic, A., Kocic, M., Nedin Rankovic, G., & Damjanovic, N. (2010). Aerobic capacity as an indicator in different kinds of sports. Bosnian journal of basic medical sciences, 10(1), 44–48. https://doi.org/10.17305/bjbms.2010.2734
16. Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. Exercise and sport sciences reviews, 42(2), 53–61. https://doi.org/10.1249/JES.0000000000000007
17. Naruse, M., Vincenty, C. S., Konopka, A. R., Trappe, S. W., Harber, M. P., & Trappe, T. A. (2023). Cycle exercise training and muscle mass: A preliminary investigation of 17 lower limb muscles in older men. Physiological reports, 11(16), e15781. https://doi.org/10.14814/phy2.15781
18. Falkai, P., Schmitt, A., Rosenbeiger, C. P., Maurus, I., Hattenkofer, L., Hasan, A., Malchow, B., Heim-Ohmayer, P., Halle, M., & Heitkamp, M. (2022). Aerobic exercise in severe mental illness: requirements from the perspective of sports medicine. European archives of psychiatry and clinical neuroscience, 272(4), 643–677. https://doi.org/10.1007/s00406-021-01360-x
19. Herbert, C., Meixner, F., Wiebking, C., & Gilg, V. (2020). Regular Physical Activity, Short-Term Exercise, Mental Health, and Well-Being Among University Students: The Results of an Online and a Laboratory Study. Frontiers in psychology, 11, 509. https://doi.org/10.3389/fpsyg.2020.00509
20. Zhao, J. L., Jiang, W. T., Wang, X., Cai, Z. D., Liu, Z. H., & Liu, G. R. (2020). Exercise, brain plasticity, and depression. CNS neuroscience & therapeutics, 26(9), 885–895. https://doi.org/10.1111/cns.13385
21. Ezati, M., Keshavarz, M., Barandouzi, Z.A. et al. The effect of regular aerobic exercise on sleep quality and fatigue among female student dormitory residents. BMC Sports Sci Med Rehabil 12, 44 (2020). https://doi.org/10.1186/s13102-020-00190-z
22. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between Sleep and Exercise: A Systematic Review. Advances in preventive medicine, 2017, 1364387. https://doi.org/10.1155/2017/1364387
23.  Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PloS one, 14(1), e0210292. https://doi.org/10.1371/journal.pone.0210292
24. Markov, A., Chaabene, H., Hauser, L., Behm, S., Bloch, W., Puta, C., & Granacher, U. (2022). Acute Effects of Aerobic Exercise on Muscle Strength and Power in Trained Male Individuals: A Systematic Review with Meta-analysis. Sports medicine (Auckland, N.Z.), 52(6), 1385–1398. https://doi.org/10.1007/s40279-021-01615-6

Featured Image: bluedog studio / Shutterstock

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On the weekend of Aug. 26-27, 2023, the International Federation of Bodybuilding and Fitness (IFBB) held its first Masters Olympia competition in 11 years. The return of the contest saw competitors appear in Cluj-Napoca, Romania and 51-year-old Kamal Elgargni captured the Men’s Open Masters Olympia championship.

Elgargni previously won the 2019 212 Olympia and has now become the second-ever pro bodybuilder to win titles in two Olympia divisions, alongside 2008 Mr. Olympia and 2012 Masters Olympia winner Dexter Jackson.

The 2023 Masters Olympia contest was also the first time participants in 10 physique divisions took the stage competing for a Masters Olympia title: Men’s Open, 212, Men’s Physique, Classic Physique, Women’s Bodybuilding, Women’s Physique, Figure, Fitness, Bikini, and Wellness. In prior Masters Olympia contests, only competitors in the Men’s Open, Figure, Fitness, and Bikini divisions participated.

As a Masters competition, all competitors were at least 40 years old at the time of competition, with the exception of the Men’s Open, 212, and Women’s Bodybuilding athletes who were required to be 45 or older.

In addition to their share of $229,000 — one of the largest prize purses in the sport — champions in each division also earned qualifications to compete in the Olympia contest on Nov. 3-5, 2023 in Orlando, FL. Here’s how each division in the long-awaited contest turned out.

Men’s Open

1. Kamal Elgargni — $20,000
2. Maxx Charles — $10,000
3. Phil Clahar — $5,000
4. Fred Smalls — $3,000
5. Kenneth B. Jackson — $2,000

212

1. Hidetada Yamagishi — $10,000
2. David Henry — $5,000
3. Anwar Darwish Ali Al Balushi — $3,000
4. Ahmed Fawzi — $2,000
5. Jonni Shreve — $1,000

Classic Physique

1. Alejandro Cambronero — $10,000
2. Kelvin Hinde — $5,000
3. Ross Caeser — $3,000
4. Luis Garcia Martinez — $2,000
5. Tom Connelly — $1,000

Men’s Physique

1. Arya Saffaie — $10,000
2. Sharif Reid — $5,000
3. Dajuan Rico Freeman — $3,000
4. Myron Griffin — $2,000
5. Andrea Mosti — $1,000

Women’s Bodybuilding

1. Reshanna Boswell — $10,000
2. Barbara Moojen — $5,000
3. Virginia B. Sanchez Macias — $3,000
4. Donna Salib — $2,000
5. Silvia Matta — $1,000

Women’s Physique

1. Ivie Rhein — $10,000
2. Caroline Alves Dos Santos — $5,000
3. Heather Grace — $3,000
4. Joanna Romano — $2,000
5. Susan Graham — $1,000

Figure

1. Jessica Reyes Padilla — $10,000
2. Donya (Dee) Jackson — $5,000
3. Gina Palma — $3,000
4. Corrie Morales — $2,000
5. Zulfiya Bitiyeva — $1,000

Fitness

1. Minna Pajulahti — $10,000
2. Stephanie Jones — $5,000
3. Tamara Vahn — $3,000
4. Jenny Worth — $2,000
5. Debbie Fowler — $1,000

Bikini

1. Jessica Wilson — $10,000
2. Janine Herrera — $5,000
3. Nucia Freitas Samo — $3,000
4. Kerryne Henich — $2,000
5. Elisangela Angell — $1,000

Wellness

1. Nerilde Garcia Strey — $10,000
2. Simara Walter — $5,000
3. Oana Marinescu — $3,000
4. Tania Isabel Cunha Viegas — $2,000
5. Casey DeLong — $1,000

The last Masters Olympia occurred in Miami, FL in 2012 when Dexter Jackson earned a victory in what was, at the time, the final Masters Olympia competition. The 2012 event was, itself, the contest’s return after not being held since 2003. At the time of this writing, the IFBB has not yet officially announced if the Masters Olympia will remain an annual competition or if it will again take an indefinite break from the contest calendar.

Regardless, the 2023 contest was a prime opportunity for experienced competitors to showcase their physiques as a way to potentially motivate similar-aged spectators and offer current (younger) competitors a look at their long-term potential in the sport.

Featured Image: @mastersolympiaofficial / Instagram

The post Kamal Elgargni Wins 2023 Masters Olympia as Contest Returns After 11-Year Hiatus appeared first on Breaking Muscle.

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Research of the Week

Certain hobbies predict IQ.

As our prey got smaller, our hunting weapons changed.

More meat, more years on this Earth.

Icing promotes muscle regeneration after light injury.

Another analysis vindicates meat.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: Chef and Entrepreneur Camilla Marcus Champions Great Taste with Less Waste

Primal Health Coach Radio: Darrell Rogers

Media, Schmedia

Ancient Turkish ape that may predate African apes found.

Interesting Blog Posts

How Tocqueville traveled.

On nitrates in meat.

Social Notes

Nice offer if you’re interested in meditation and fitness.

Everything Else

A dentist’s take on aspartame.

Things I’m Up to and Interested In

Interesting: A human challenge trial for malaria.

Fascinating: An Antarctican accent.

Not surprised: Animal protein best.

Concerning: One author’s opinion on the side effects of lockdowns on kids.

Be careful: Sprinting is no joke.

Question I’m Asking

How do you like to travel?

Recipe Corner

• Crispy baked chicken thighs.
• Blue cheese dip. If you don’t use Primal Kitchen mayo, I will be very upset.

Time Capsule

One year ago (Aug 19 – Aug 25)

• How to Build an Adult Obstacle Course—Great fun.
• Do Air Purifiers Work?—Well, do they?

Comment of the Week

“Is it just me, or does anyone else think that, uh, ….well, how do is say this….that Carrie is uh……. a little easy on the eye?“

-Damn right. I’m a lucky man.

The post New and Noteworthy: What I Read This Week—Edition 235 appeared first on Mark’s Daily Apple.

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Vitamins and minerals (micronutrients) are crucial for strong bones, energy metabolism, immune health, and cell function and development. Ideally, we consume all the micronutrients we need from food. However, those with potential nutrient gaps in their diet, such as picky eaters, older adults, anyone following a restrictive diet, and those with medical conditions, may benefit from taking a multivitamin.

Fatigue, brittle nails, muscle weakness, and mouth ulcers are just a few of the many signs you may have a vitamin deficiency. If you’re concerned that you’re not meeting your micronutrient needs, diversify your diet and add nutrient-rich foods. Also, talk to your doctor about taking a multivitamin. In this review, we share the best multivitamins for men to help you narrow it down. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Multivitamin for Men

We chose the best multivitamins for men based on dosage, variety, and cost. We made sure that the dietary supplements on our list included moderate to high amounts of the nutrients they contained. It was also important to us to provide you with supplement options with a variety of micronutrients tailored just for men.

We understand everyone has different vitamin and nutrient needs depending on their age, lifestyle, and diet quality. That’s why we intentionally chose multivitamins for men with varying formulations. Lastly, we made it a point to find quality supplements with a range of price points to offer something for every budget. 

Our Top Picks for the Best Multivitamins for Men

• Best Multivitamin for Young Men: Onnit Total Human
• Best Multivitamin for Men Over 50: Lifeforce Peak Healthspan
• Best Multivitamin for Male Bodybuilders: Performance Lab NutriGenesis Multi for Men
• Best Gummy Multivitamin for Men: Nature Made Multivitamin + Omega-3
• Best Organic Multivitamin for Men: Garden of Life mykind Organic Men’s Once Daily Multivitamin
• Best Multivitamin for Active Men: Transparent Labs Multivitamin
• Best Affordable Multivitamin for Men: Nature Made Multivitamin for Him
• Best Multivitamin With Iron for Men: Kaged Multivitamin
• Best Vegan Multivitamin for Men: Ritual Multivitamin 18+

Best Multivitamin for Young Men: Onnit Total Human

Onnit Total Human

• Form: Capsule packs
• Daily dose: One pack during the day and one at night
• Cost per serving: $4.50
• Key vitamins and minerals: B vitamins, calcium, magnesium, vitamin E, vitamin C, zinc
• Certifications: N/A

Check Price

Onnit Total Human breaks away from the usual single-pill multivitamin product. Instead, this product offers vitamin packs with multiple pills intended to optimize key areas of men’s health. The regimen includes a day pack and a night pack that each contains eight capsules.

The day pack is full of nutrients, including vitamin E, copper, and manganese, for bone, cognitive, heart, metabolic, and immune health. Zinc and selenium are a couple of the many micronutrients in the night pack that support relaxation, healing, and recovery. 

Total Human packs are filled with Onnit’s patented supplements like Alpha BRAIN, Stron BONE, and VIRU Tech. A double-blind study on Alpha BRAIN showed that participants who took the supplement for six weeks experienced memory improvements compared to the control. (1)

A few of the many other micronutrients in Onnit Total Human include B vitamins to support energy production, calcium for strong bones, magnesium for muscle recovery, and vitamin C for immune health. (2)(3)

The capsules also contain superfoods like spirulina and krill oil. Spirulina is packed with antioxidants that reduce inflammation and may help protect against cancer. (4) Krill oil contains heart-healthy omega-3 fatty acids, which could help lower “bad” LDL cholesterol and improve “good” HDL cholesterol. (5)

A male member of our reviews team tried this multivitamin for several weeks and had this to say about his experience:

I have been taking these for 20 days pretty consistently. Every night that I have taken them, I have slept all the way through the night – sometimes with intense dreams, but they don’t wake me up. Also, I’ve noticed I wake up a little easier than normal. The daytime pills have had an even more significant effect; I feel a lot clearer with noticeably less brain fog. I truly feel very good when I take these, and if I miss a day, I notice that I don’t feel as good.

On the downside, you are swallowing sixteen pills per day, which is obviously a lot. Also, Onnit Total Human is more costly than other multivitamins on our list, but you’re getting substantially more nutrients, so it might be worth it if your diet lacks variety and nutrients. 

RELATED: Best BCAA Supplements

Best Multivitamin for Men Over 50: Lifeforce Peak Healthspan

Lifeforce Peak Healthspan

• Form: Capsule 
• Daily dose: Three capsules
• Cost per serving: $3.83
• Key vitamins and minerals: Vitamin D, niacin, vitamin B12, copper 
• Certifications: N/A

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Lifeforce Peak Healthspan is formulated to address several significant aspects of aging, so you can enhance your body’s performance today and for the long haul.

Peak Healthspan is packed with micronutrients that support cell, liver, metabolic, and heart health. Key vitamins include vitamin D to support calcium absorption and reduce the risk of osteoporosis, niacin for protein and fat metabolism, and vitamin B12 for blood and nerve cell health. (6)(7)(8) It’s common for older men to have B12 and vitamin D deficiencies, but Peak Healthspan has these covered. 

One of the main ingredients is NAD3, a proprietary blend of wasabi extract, theacrine, copper, and niacin. Nicotinamide adenine dinucleotide (NAD+) is a molecule critical for hundreds of cellular processes. It helps convert nutrients into cellular energy and acts as a messenger to keep cells functioning correctly. 

As we age, NAD+ decreases, which can reduce cellular function and contribute to the aging process. NAD3 in Peak Healthspan is intended to boost NAD+ levels to promote healthy aging and reduce age-related health issues like obesity, diabetes, and cardiovascular and neurodegenerative diseases. (9)

Additionally, Peak Healthspan includes omega-3s from sesame seed extract to support brain and heart health. 

A serving size is three pills daily, which may be more than you’re willing to take. Also, it lacks certain micronutrients, like vitamin C, magnesium, and calcium, that older adults can be deficient in. If you take this multivitamin, you may want to consider supplementing with these nutrients separately.

Best Multivitamin for Male Bodybuilders: Performance Lab NutriGenesis Multi for Men

Performance Lab NutriGenesis Multi for Men

• Form: Capsule 
• Daily dose: Four capsules
• Cost per serving: $1.63
• Key vitamins and minerals: Thiamin, vitamin B12, pantothenic acid, chromium
• Certifications: GMP Certified

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Performance Lab NutriGenesis Multi for Men restores nutrients that may be lacking from your diet. This vegan supplement provides 26 total nutrients and more than 100 percent of the daily value of 16 essential nutrients you can only get through diet or supplementation.

NutriGenesis vitamins and minerals are bioengineered with cofactors (compounds required for biochemical reactions), including probiotics, fiber, enzymes, and antioxidants, that improve their bioavailability and digestive comfort. The micronutrients in this product work together to improve metabolic performance, digestive health, immune function, and muscle function and were specifically chosen for men to optimize performance. 

Key micronutrients include thiamin for the metabolism of carbohydrates, vitamin B12 to support red blood cell formation, pantothenic acid for energy production, and chromium for weight and blood sugar management. (8)(10)

You also get small amounts of magnesium and potassium to support muscle function and to improve muscle recovery after a lifting session. 

Performance Lab recommends taking two capsules in the morning and two in the evening, for a total of four daily. At over $1.00 per serving, it’s more expensive than many other options on our list. However, you may be able to ditch other single-nutrient supplements while taking NutriGenesis Multi for Men.

RELATED: Best Bodybuilding Supplements

Best Gummy Multivitamin for Men: Nature Made Multivitamin + Omega-3

Nature Made Multivitamin + Omega-3

• Form: Gummy 
• Daily dose: Two gummies
• Cost per serving: $0.12
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, B vitamins, zinc
• Certifications: United States Pharmacopeia (USP) Verified

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Nature Made Multivitamin + Omega-3 contains 10 vitamins and minerals and fish oil to provide immune, muscle, bone, and energy metabolism support. These vitamin gummies are strawberry, lemon, and orange flavored.

Included are Vitamin C, vitamin A, and zinc, which are essential to help the body defend against illness and infection. Additionally, vitamins A, C, and E all act as antioxidants to protect against cell damage caused by free radicals that can lead to chronic disease. (11)

This product provides a good source of vitamin D for bone density and prostate health. You may notice it doesn’t include calcium, but most healthy young and middle-aged men get enough calcium from their diet. Calcium needs don’t increase until men reach their fifties, at which point it’s worth considering switching to a multivitamin formulated for older men.

What makes this multivitamin different is that it contains omega-3 fatty acids from fish oil. Omega-3s are linked to several health benefits, including improved heart health, reduced inflammation, eye health, and improved cognitive function. (12)

Unlike capsule multivitamins, gummy supplements contain added sugars. Nature Made Multivitamin + Omega-3 has four grams of added sugar and 25 calories per serving. 

However, this is by far the most affordable multivitamin on our list. If you’re looking for a gummy with classic micronutrients that’s budget-friendly, this is it. 

Best Organic Multivitamin for Men: Garden of Life mykind Organic Men’s Once Daily Multivitamin

Garden of Life mykind Organic Men’s Once Daily Multivitamin

• Form: Capsule
• Daily dose: One capsule
• Cost per serving: $0.62
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, B vitamins, zinc, vitamin E, vitamin K
• Certifications: USDA-Certified Organic, NSF Certified, Certified Vegan

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Garden of Life mykind Organics vitamins and minerals are made from high-quality organically farmed fruits, vegetables, and herbs. This gluten-free, dairy-free men’s multivitamin supports energy production, heart health, and metabolism.

The product’s extensive organic food blend includes apples, strawberries, green bell peppers, cherries, spinach, lemon, and broccoli. 

Each capsule contains at least 100 percent of the recommended daily value of vitamins A, C, D, E, and K to support a strong immune system, protect vision, maintain bone density, and improve blood health. 

Garden of Life gives you folate and B12, which work together to support red blood cell formation and reduce your risk of anemia. (13) The moderate amount of zinc (35 percent of the recommended daily value) is good for immune health and wound healing. (14) 

Not only is the myKind Organic Men’s multivitamin USDA-certified organic, but it’s also third-party tested for banned substances by NSF — an advantage for male athletes who compete in drug-tested sports.

For those who dislike swallowing multiple vitamins, this is a single capsule per day supplement. For being organic, it’s also surprisingly affordable at around $0.62 per serving.

Best Multivitamin for Active Men: Transparent Labs Multivitamin 

Transparent Labs Multivitamin

• Form: Capsule
• Daily dose: Four capsules
• Cost per serving: $1.00
• Key vitamins and minerals: Vitamin D, calcium, thiamin, vitamin B12, vitamin A, vitamin C, zinc
• Certifications: Informed Choice Certified

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A multivitamin like Transparent Labs Multivitamin can be a key supplement for active men. It’s made with over 20 vitamins and minerals important for men who engage in frequent physical activity. It’s an ultra-potent multivitamin supplement formulated to enhance cognitive function and support energy production.

Transparent Labs Multivitamins stands out from the crowd for its inclusion of ashwagandha, an adaptogen that may improve memory and focus and reduce stress. Furthermore, this cognitive enhancer may also improve strength, power, and cardiorespiratory fitness. (15)

You also get N-acetyl cysteine (NAC), a powerful antioxidant that may counteract cell damage caused by intense physical activity. NAC may also improve physical endurance and reduce muscle fatigue. (16)

Additionally, this supplement contains thiamin for breaking down nutrients into energy to fuel your workouts. Lastly, you get vitamin D to support strong bones, which is especially important for male runners who put stress on their bones. 

You do need to take four pills a day, which isn’t ideal for anyone who doesn’t like swallowing pills. 

At $1.00 per serving, the price is midrange. When considering if it’s worth the cost, take into account the range of nutrients and potency this supplement offers. 

RELATED: Best Protein Powders for Muscle Gain

Best Affordable Multivitamin for Men: Nature Made Multivitamin for Him 

Nature Made Multivitamin for Him

• Form: Capsule
• Daily dose: One capsule
• Cost per serving: $0.08
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, B vitamins, magnesium, Zinc
• Certifications: United States Pharmacopeia (USP) Verified

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Nature Made Multi for Him is a budget-friendly supplement for men containing all the classic micronutrients to support cellular function, a strong immune system, and a healthy metabolism. With 22 vitamins and minerals, Nature Made provides an abundance of essential vitamins for a fraction of the price of other multivitamins. At only $0.08 per serving, it’s a total steal.

You get all the fat-soluble vitamins, Vitamins A, D, E, and K, which protect against infection, preserve good vision, maintain strong bones, and reduce inflammation. 

Fat-soluble vitamins are better absorbed into the bloodstream when consumed with fat, so it’s best to consume this multivitamin with a meal or snack (think nuts, avocados, eggs, fatty fish, olive oil, or cheese). Taking this supplement with food will also reduce your risk of experiencing an upset stomach due to highly acidic vitamins that can irritate the stomach lining. 

Nature Made Multi for Him is high in chromium, a trace mineral that may support protein, fat, and carbohydrate metabolism by enhancing insulin action. (17) Insulin is a hormone that allows sugar from the bloodstream into cells to be converted to energy. When insulin works efficiently, it’s easier for those with type 2 diabetes to regulate their blood sugar levels.

It also includes selenium, a mineral with antiviral effects that’s essential for male reproductive health. (18)

Taking this multivitamin is a breeze, with a serving size of only one daily capsule. Not only that, but you get a 90-day supply to last you a good three months.

Best Multivitamin With Iron for Men: Kaged Multivitamin 

Kaged Multivitamin

• Form: Capsule
• Daily dose: Two capsules
• Cost per serving: $1.17
• Key vitamins and minerals: Iron, vitamin A, vitamin D, vitamin C, magnesium 
• Certifications: Informed Sport Certified

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Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen to different parts of the body. Many multivitamins are absent of iron because it can be dangerous to take in excess. However, if you’re deficient in iron, you may need to take a supplement such as Kaged Multivitamin to reduce the signs and symptoms of iron deficient anemia, like lethargy, pale skin, and shortness of breath. 

The iron in this product comes from spinach, which provides non-heme iron, a less bioavailable form than heme iron from animal foods. (19) While non-heme iron is not as absorbable as heme iron, Kaged Multivitamin contains 100 percent of the recommended daily intake of vitamin C to help with absorption.

Vitamin C also has an inhibitory effect on iron absorption inhibitors like calcium, but Kaged Multivitamin includes only five percent of the recommended daily value of calcium, so its hindrance to the absorption of iron is minimized. (19)

Uniquely, this multivitamin includes aloe vera extract, which may improve bone health and protect against diabetes, cancer, and heart disease. However, more research is needed. (20) 

You take two capsules daily with food, which isn’t as convenient as only taking one pill. The cost is also more mid-range, and not as budget-friendly as other options available for less than $1.00 per serving. However, it could be worth it if you need iron in your multivitamin. 

Best Vegan Multivitamin for Men: Ritual Multivitamin 18+

Ritual Multivitamin 18+

• Form: Capsule
• Daily dose: Two capsules
• Cost per serving: $1.10
• Key vitamins and minerals: Vitamin A, vitamin D, vitamin E, vitamin B12, folate, magnesium, zinc 
• Certifications: Third-party tested for heavy metals

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Ritual Essential for Men Multivitamin 18+ intentionally includes only 10 ingredients, each of which is 100 percent traceable from Ritual’s supplier all the way to the final place of manufacturing. The company doesn’t try to cram all the micronutrients into its product and intentionally chooses micronutrients important for men. All ingredients are vegan, and the product never contains animal-derived ingredients like gelatin that are common in other supplements. 

Ritual truly creates a supplement intended to fill dietary gaps and doesn’t include extra fillers or micronutrients that you likely already get plenty of. This vegan multivitamin contains vitamin D and magnesium to support muscle function, vitamin A and zinc for immune health, and vitamin K for heart health. However, it doesn’t contain nutrients like vitamin C and calcium that are staples in most other multivitamins. 

You also get omega-3s, which can support heart and brain function. Ritual Multivitamin 18+ specifically contains docosahexaenoic acid (DHA), a type of omega-3 that’s been shown to slow the rate of cognitive decline from aging. (21)

The company mentions this multivitamin is third-party tested for heavy metals, but doesn’t specify which organization does the testing.

You take two pills per day, and the capsules are designed to release nutrients slowly, which Ritual claims is easier on an empty stomach. We had a member of the Breaking Muscle staff try them for a few weeks, and he didn’t notice too many major side effects except that his urine was darker than usual. This is likely due to the high amount of vitamin B12 (335 percent of the daily recommended value), which is known to change the color of urine due to the presence of riboflavin.

At $1.10 per serving, this multivitamin is more expensive than others on our list. However, if you’re looking for a vegan multivitamin, it could be a reasonable investment.

RELATED: Best Pre-Workout Supplements

Are Multivitamins Necessary for Men?

Multivitamins aren’t necessary for men who meet the recommended dietary allowance (RDA) for micronutrients through their diet. With some nutrients, exceeding these limits can result in vitamin toxicity and health complications. For example, taking too much vitamin A can lead to nausea, diarrhea, headaches, and blurred vision. 

Multivitamins can be used as a tool to help fill nutritional gaps for those who struggle to consume a variety of micronutrients from the food they eat. Additionally, specific nutrients are needed in differing amounts for certain ages and those following restrictive diets. 

Young Men

During adolescence, young men experience growth spurts, changes in body composition, and increased nutritional needs. The following micronutrients are especially important for young men:

• Calcium and vitamin D for growing bones
• Iron for oxygen transport in the blood 

Older Men

Older adults are at a greater risk of developing nutrient deficiencies. As men age, they may need greater amounts of certain vitamins and minerals to preserve bone density and to make up for declining absorption rates. It’s not uncommon for men over 50 to have an increased need for the following vitamins: 

• Vitamin D and calcium to protect against osteoporosis 
• B12 for red blood cell formation and to prevent anemia

Athletes

It’s unclear whether male athletes benefit from additional micronutrients. However, a deficiency in the following nutrients could damage your performance:

• Magnesium for proper muscle contraction
• Sodium for maintaining an adequate hydration status 
• Vitamin D to maintain bone density and aid in muscle recovery 
• B vitamins for energy production

Vegans and Vegetarians

Meatless diets can be nutrient-dense, but some vegetarians and vegans may need help getting enough of the following micronutrients: 

• B12 for red blood cell formation 
• Calcium for bone health 
• Iron to deliver oxygen throughout the body 
• Zinc for immune health 

What To Consider When Looking for a Men’s Multivitamin

Price

If you’re on a tight budget, look for multivitamins that cost less than $1.00 per serving. These typically contain the most basic vitamins and minerals without extra ingredients like omega-3s or herbs that more expensive supplements include but may not be necessary in a multivitamin. 

Age

Look for multivitamins that include vitamins and minerals that support you at your current stage of life. As discussed above, younger men and older men have increased vitamin and mineral needs. Younger men should look for multivitamins with calcium, vitamin D, and iron. Older adults should consider supplements with calcium, vitamin D, and vitamin B12. 

Recommended Dosage

The recommended dietary allowance (RDA) is the amount you need for your body to function optimally. These recommendations change based on age and gender. Do not exceed the tolerable upper limit (UL) of any nutrient, as this can cause serious health concerns. For instance, taking too much iron may result in vomiting, diarrhea, liver failure, and even death. 

Percent Daily Values

The %DV (daily value) shows you what percentage of a nutrient a product contains that’s recommended for good health and wellness from a diet of 2,000 calories a day. Look at the %DV listed on the nutrition label and consider if you’re also getting these vitamins and minerals in your diet or from other supplements like protein powder. 

It’s more than okay to take a multivitamin with less than 100 percent of the DV for some micronutrients. You are likely already getting some of these nutrients from food. Consider using an app like Cronometer to track your micronutrient intake from food. This will help you identify any nutrient gaps so you know what to look for in a multivitamin. 

Allergies

Some multivitamins may contain common food allergens in their ingredients. Always check the nutrition label for common food allergens like nuts, shellfish, wheat, and soy. Also, consider whether the product is manufactured in a facility that handles these food items.

Health Concerns

Certain medical conditions and medications can be negatively impacted by specific vitamins and minerals. For example, a person with kidney disease may need to avoid supplements with potassium and sodium. Always talk to your doctor before taking a new supplement. 

Form

Consider if you’d rather take a pill or chew a gummy multivitamin. If you don’t like swallowing pills, avoid multivitamin packs that contain multiple daily pills. Keep in mind that gummy vitamins can include between two and eight grams of added sugar per gummy. This doesn’t sound like a lot, but added sugar from food and beverages adds up quickly, and some may want to avoid adding to what they already consume through their diet. 

Certifications

Look for multivitamins that are third-party tested. Third-party testing verifies that the ingredients listed on the label are what’s in the product and that there are no contaminants present.

Third-party certifications to look for include NSF, USP, and Informed Choice.

Final Thoughts

Multivitamins can be a valuable tool to support the overall health and well-being of men. They provide vitamins and minerals that you may not get enough of through the foods you eat. Because men’s nutritional needs vary based on age, activity level, and lifestyle, it’s important to choose a well-formulated multivitamin that meets your specific needs. 

It’s important to remember that while multivitamins can complement a balanced diet, they cannot replace the benefits of a balanced whole-food eating plan. Consuming more than the recommended daily intake of certain micronutrients can lead to serious health concerns, so be sure to always contact your physician or registered dietitian nutritionist before starting a multivitamin. 

Best Multivitamin for Men: Side-by-Side Comparison

Best Multivitamin for Young Men	Best Multivitamin for Men Over 50	Best Multivitamin for Male Bodybuilders	Best Gummy Multivitamin for Men	Best Organic Multivitamin for Men	Best Multivitamin for Active Men	Best Affordable Multivitamin for Men	Best Multivitamin With Iron for Men	Best Vegan Multivitamin for Men
Onnit Total Human	Lifeforce Peak Healthspan	Performance Lab NutriGenesis Multi for Men	Nature Made Multivitamin + Omega-3	Garden of Life mykind Organic Men’s Once Daily Multivitamin	Transparent Labs Multivitamin	Nature Made Multivitamin for Him	Kaged Multivitamin	Ritual Multivitamin 18+
Description: Form: Capsule packs Daily dose: One pack during the day and one at night Cost per serving: $4.50 Key vitamins and minerals: B vitamins, calcium, magnesium, vitamin E, vitamin C, zinc Certifications: N/A	Description: Form: Capsule  Daily dose: Three capsules Cost per serving: $3.83 Key vitamins and minerals: Vitamin D, niacin, vitamin B12, copper  Certifications: N/A	Description: Form: Capsule  Daily dose: Four capsules Cost per serving: $1.63 Key vitamins and minerals: Thiamin, vitamin B12, pantothenic acid, chromium Certifications: GMP Certified	Description: Form: Gummy  Daily dose: Two gummies Cost per serving: $0.12 Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, B vitamins, zinc Certifications: United States Pharmacopeia (USP) Verified	Description: Form: Capsule Daily dose: One capsule Cost per serving: $0.62 Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, B vitamins, zinc, vitamin E, vitamin K Certifications: USDA-Certified Organic, NSF Certified, Certified Vegan	Description: Form: Capsule Daily dose: Four capsules Cost per serving: $1.00 Key vitamins and minerals: Vitamin D, calcium, thiamin, vitamin B12, vitamin A, vitamin C, zinc Certifications: Informed Choice Certified	Description: Form: Capsule Daily dose: One capsule Cost per serving: $0.08 Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, B vitamins, magnesium, Zinc Certifications: United States Pharmacopeia (USP) Verified	Description: Form: Capsule Daily dose: Two capsules Cost per serving: $1.17 Key vitamins and minerals: Iron, vitamin A, vitamin D, vitamin C, magnesium  Certifications: Informed Sport Certified	Description: Form: Capsule Daily dose: Two capsules Cost per serving: $1.10 Key vitamins and minerals: Vitamin A, vitamin D, vitamin E, vitamin B12, folate, magnesium, zinc  Certifications: Third-party tested for heavy metals
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Best Multivitamin for Young Men

Onnit Total Human

Description:

• Form: Capsule packs
• Daily dose: One pack during the day and one at night
• Cost per serving: $4.50
• Key vitamins and minerals: B vitamins, calcium, magnesium, vitamin E, vitamin C, zinc
• Certifications: N/A

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Best Multivitamin for Men Over 50

Lifeforce Peak Healthspan

Description:

• Form: Capsule 
• Daily dose: Three capsules
• Cost per serving: $3.83
• Key vitamins and minerals: Vitamin D, niacin, vitamin B12, copper 
• Certifications: N/A

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Best Multivitamin for Male Bodybuilders

Performance Lab NutriGenesis Multi for Men

Description:

• Form: Capsule 
• Daily dose: Four capsules
• Cost per serving: $1.63
• Key vitamins and minerals: Thiamin, vitamin B12, pantothenic acid, chromium
• Certifications: GMP Certified

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Best Gummy Multivitamin for Men

Nature Made Multivitamin + Omega-3

Description:

• Form: Gummy 
• Daily dose: Two gummies
• Cost per serving: $0.12
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, B vitamins, zinc
• Certifications: United States Pharmacopeia (USP) Verified

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Best Organic Multivitamin for Men

Garden of Life mykind Organic Men’s Once Daily Multivitamin

Description:

• Form: Capsule
• Daily dose: One capsule
• Cost per serving: $0.62
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, B vitamins, zinc, vitamin E, vitamin K
• Certifications: USDA-Certified Organic, NSF Certified, Certified Vegan

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Best Multivitamin for Active Men

Transparent Labs Multivitamin

Description:

• Form: Capsule
• Daily dose: Four capsules
• Cost per serving: $1.00
• Key vitamins and minerals: Vitamin D, calcium, thiamin, vitamin B12, vitamin A, vitamin C, zinc
• Certifications: Informed Choice Certified

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Best Affordable Multivitamin for Men

Nature Made Multivitamin for Him

Description:

• Form: Capsule
• Daily dose: One capsule
• Cost per serving: $0.08
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, B vitamins, magnesium, Zinc
• Certifications: United States Pharmacopeia (USP) Verified

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Best Multivitamin With Iron for Men

Kaged Multivitamin

Description:

• Form: Capsule
• Daily dose: Two capsules
• Cost per serving: $1.17
• Key vitamins and minerals: Iron, vitamin A, vitamin D, vitamin C, magnesium 
• Certifications: Informed Sport Certified

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Best Vegan Multivitamin for Men

Ritual Multivitamin 18+

Description:

• Form: Capsule
• Daily dose: Two capsules
• Cost per serving: $1.10
• Key vitamins and minerals: Vitamin A, vitamin D, vitamin E, vitamin B12, folate, magnesium, zinc 
• Certifications: Third-party tested for heavy metals

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FAQs

Research

1. Solomon TM, Leech J, deBros GB, et al. A randomized, double-blind, placebo controlled, parallel group, efficacy study of alpha BRAIN® administered orally. Hum Psychopharmacol. 2016;31(2):135-143. doi:10.1002/hup.2520
2. Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022;26(2):89-97. doi:10.7812/TPP/21.204 
3. Córdova A, Mielgo-Ayuso J, Roche E, Caballero-García A, Fernandez-Lázaro D. Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race. Nutrients. 2019;11(8):1927. Published 2019 Aug 16. doi:10.3390/nu11081927
4. Karkos PD, Leong SC, Karkos CD, Sivaji N, Assimakopoulos DA. Spirulina in clinical practice: evidence-based human applications. Evid Based Complement Alternat Med. 2011;2011:531053. doi:10.1093/ecam/nen058
5. Ursoniu S, Sahebkar A, Serban MC, et al. Lipid-modifying effects of krill oil in humans: systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2017;75(5):361-373. doi:10.1093/nutrit/nuw063
6. Vitamin D. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Updated August 12, 2022. Accessed August 6, 2023. 
7. Niacin. National Institutes of Health. https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/. Updated November 18, 2022. Accessed August 6, 2023. 
8. Vitamin B12. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Updated December 22, 2022. Accessed August 6, 2023. 
9. Braidy N, Liu Y. NAD+ therapy in age-related degenerative disorders: A benefit/risk analysis. Exp Gerontol. 2020;132:110831. doi:10.1016/j.exger.2020.110831
10.  Havel PJ. A scientific review: the role of chromium in insulin resistance. Diabetes Educ. 2004;Suppl:2-14.
11.  Antioxidant Supplements: What You Need to Know. National Institutes of Health. https://www.nccih.nih.gov/health/antioxidant-supplements-what-you-need-to-know. Updated July 2023. Accessed August 7, 2023. 
12.  Omega-3 Fatty Acids. National Institutes of Health. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Updated July 18. 2022. Accessed August 7, 2023. 
13.  Vitamin Deficiency Anemia. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/symptoms-causes/syc-20355025. Updated January 18, 2022. Accessed August 7, 2023. 
14. Zinc. National Institutes of Health. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/. Updated September 28, 2022. Accessed August 7, 2023.
15. Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021;6(1):20. Published 2021 Feb 11. doi:10.3390/jfmk6010020
16. Braakhuis AJ, Hopkins WG. Impact of Dietary Antioxidants on Sport Performance: A Review. Sports Med. 2015;45(7):939-955. doi:10.1007/s40279-015-0323-x
17. Chromium. National Institutes of Health. https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/. Updated June 2, 2022. Accessed August 8, 2023. 
18. Rayman MP. Selenium and human health. Lancet. 2012;379(9822):1256-1268. doi:10.1016/S0140-6736(11)61452-9
19. Moustarah F, Daley SF. Dietary Iron. [Updated 2022 Oct 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK540969/
20. Sánchez M, González-Burgos E, Iglesias I, Gómez-Serranillos MP. Pharmacological Update Properties of Aloe Vera and its Major Active Constituents. Molecules. 2020;25(6):1324. Published 2020 Mar 13. doi:10.3390/molecules25061324
21. Samaneh Ghasemi Fard, Fenglei Wang, Andrew J. Sinclair, Glenn Elliott & Giovanni M. Turchini (2019) How does high DHA fish oil affect health? A systematic review of evidence, Critical Reviews in Food Science and Nutrition, 59:11, 1684-1727, DOI: 10.1080/10408398.2018.1425978

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International Federation of Bodybuilding and Fitness (IFBB) Pro League Men’s Open bodybuilder Nick Walker is looking to become the 18th man to call himself Mr. Olympia when he steps onstage at the Orange County Convention Center in Orlando, FL during the 2023 Olympia Weekend of Nov. 2-5, 2023. Based on recent updates, “The Mutant” will likely be one of the larger athletes in the lineup, but he’s leaving nothing to chance, which is why he seems to be training with even more conviction during his current contest prep.

Walker is known for sharing details with his fans, which is why he posted a video of a recent leg workout on his YouTube channel on Aug. 24, 2023. Walker reported that he weighed 285 pounds on the morning of this workout, which he was pleased with. He said he weighed in the 270s at this point in his prep one year ago.

Single-Leg Lying Hamstring Curl

Walker began by targeting his hamstrings and he focused his individual legs by doing lying curls with one leg at a time. He would lift the pad up and slowly control the negative back to the starting position. When he finished one leg, he would train the other, then rest. After two work sets, he did a final set with lighter weight using the rest-pause technique — performing repetitions to muscular failure, pausing very briefly, and then completing additional reps — to achieve 15 total reps for each leg.

Smith Machine Stiff-Legged Deadlift

Walker said that he traditionally used a barbell for this deadlift variation, but on this day he opted for the Smith machine to achieve a stronger muscle contraction and smoother technique. While some styles of Smith machine have built-in safety blocks, the machine Walker used allowed the barbell to reach all the way to the floor which allowed him to maximize his range of motion.

Walker also loaded the bar with a smaller diameter 10-kilogram (22-pound) plate on each side to start with, and he explained why he made that choice. He added a second 10-kilogram plate to each side for his final work set.

“We’’’re focused on the muscle and the muscle only. Holding that stretch, controlling the negative.”

Leg Press

Following two hamstring-focused movements, Walker switched his focus to the quadriceps, beginning with the leg press. Walker was unsure how heavy he was going to go on this exercise, but he ultimately chose to perform 15 reps with eight 20-kilogram (44-pound) plates loaded onto the machine. He lowered the sled as close to his body as he could before slowly pressing it back up, This helped keep tension where he wanted it — on his quadriceps. Four more 20-kilogram plates were added for his next set and he achieved the same reps.

Squat Machine

The 2021 Arnold Classic champion moved to a squat machine for his next quadriceps exercise. Even though he enjoys training with heavy weight on legs, he is focused on more than building power for the Olympia.

“It’s cool to go heavy on legs and really get that stimulus, but then it’s also okay to go a little high-rep and really create the roundness there.”

Following his second work set of 12 reps, he went from two plates to one and performed 20 reps for his final set.

Bulgarian Split Squats and Abductors

Walker concluded the session with two movements in a superset — alternating exercises with minimal rest between each set. He started with Bulgarian split squats with a dumbbell in one hand. Following a set with each leg, he went to an abductor machine to focus on his outer thighs. He performed this combination for a total of two supersets. This concluded Walker’s second leg day of his week, as he had shared that he follows a training split that targets each body part every four days.

Complete Leg Workout for More Muscle

If you want to try a sample version of Walker’s workout, you can follow the guide below.

• Single-Leg Lying Hamstring Curl — 2 x 8-10 per leg, 1 rest-pause set for 15 total reps per leg
• Smith Machine Stiff-Legged Deadlift — 2 x 10-12
• Leg Press — 2 x 15
• Squat Machine — 2 x 12 reps, 1 x 20
• Bulgarian Split Squat — 2 x 12 (superset with the following exercise)
• Abductor Machine — 2 x 12

Walker placed third at the 2022 Mr. Olympia, behind champion Hadi Choopan and runner-up Derek Lunsford. At the 2023 Arnold Classic several months later, Walker was runner-up to champion Samson Dauda. The 2023 Olympia will be Walker’s third appearance, having captured a respectable fifth place at his Olympia debut in 2021. The 29-year-old is looking to become the first champion under 30 years old since Lee Haney won his fifth of eight titles in 1988.

Featured Image: @nick_walker39 on Instagram

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The 2023 Ohio’s Strongest contest was held in Struthers, OH on Saturday, Aug. 19, 2023, and history may have been made at this competition. Under-64-kilogram strongwoman Kira Wrixson performed a massive 18-inch deadlift of 385.5 kilograms (850 pounds), and she made it look easy.

Wrixson approached the stiff bar, which was loaded with oversized “wagon wheel” plates and elevated on boxes, before securing her “figure eight”-style lifting straps to the bar. After taking a few seconds to prepare for the moment, she began the pull and immediately stood tall with the weight. Once she locked out, the judge gave a down command, and she received cheers from the crowd watching. She was also wearing a weightlifting belt and a deadlift suit.

Wrixson and Ohio’s Strongest contest promoters have referred to this lift as a “World Record.” Breaking Muscle reached out to the promoters for confirmation and it was determined that there had been no heavier lift recorded in competition before Wrixson’s attempt. Breaking Muscle found no such lift, performed by a strongwoman in her weight class, being recognized as a World Record as well. So, unless another competitor or organization can provide evidence to the contrary, Wrixson’s lift may go down as the heaviest documented 18-inch deadlift performed by a U64KG strongwoman athlete.

Wrixson had quite a day, overall, at this contest. Less than an hour before she performed her deadlift, she had also scored a Circus Dumbbell lift of 62.9 kilograms (138.8 pounds). Promoters also called this lift a World Record and, again, no other documented record for this lift before Wrixson was found. This event included an amateur competition as well as separate events for record attempts. Wrixson only took part in the record-setting portion.

The entire show had significant meaning for locals in the area because it served as tribute to “Warrior Princess” Nora Sabella, a nine-year-old girl who recently passed away following her third cancer diagnosis and a total of five years of treatment. According to promoters of the Ohio’s Strongest contest, Wrixson said she was extra motivated for her lifts because there was a 50-cent per pound donation riding on her deadlift.

Featured Image: @ladyarik_ulveskare on Instagram

The post Strongwoman Kira Wrixson (U64 KG) Locks Out 6-Times Body Weight with a Monstrous 385.5-Kilogram (850-Pound) 18-Inch Deadlift appeared first on Breaking Muscle.

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I consider myself a “forward-thinking” guy. Meaning, I focus on what I’m pulling towards rather than dwelling too much on things gone by.

If that’s you too, don’t worry—we always have new, exciting projects in the works! 

But, as we make our way through the second half of 2023—and I embark on a new decade after turning 70—I wanted to take a moment to recognize and celebrate some milestones. I also want to express my sincerest gratitude and how proud I am of this community.

As many of you know, a foundational part of this community and one of my passion projects is the Primal Health Coach Institute. Founded in 2014, we were the first institute to bring ancestral health to the coaching industry and have  been leading the way ever since. In large part because of PHCI, it’s no longer “just me and my blog” advocating for Primal eating and living.

Together Is Better

At the Primal Health Coach Institute, we’ve graduated thousands of Certified Primal Health Coaches in 75 countries around the world. Our coaches span not only the globe but also diverse backgrounds, age groups, and areas of passion and focus. Such diversity amidst a shared calling—helping folks live and eat in ways that position them to thrive—is a powerful, beautiful thing.

To honor this diversity and better support coaches in supporting others, we now offer multiple paths for pursuing your dreams. So long as your knowledge and skills are solid, there’s no one “right way” to create a purpose-driven, profitable coaching career. Your optimal path may fall along traditional, entrepreneurial, medical, fitness, or corporate lines—or reflect an angle unique to you. 

As our suite of courses and programs continues to grow, these paths offer a roadmap. You can stick to a designed-for-you trajectory or customize and combine as you see fit.

Whichever path you choose, rest assured that we’re working behind the scenes to continuously improve, update, and evolve our offerings and curriculum. We also put tremendous thought, care, and energy into forging new, exciting, purposeful collaborations. 

We want PHCI students and grads to have the best—the best instruction, the best resources and support, the best opportunities. Intentional partnerships and places of synergy make that possible. 

We’ve partnered with: 

• Integrative Primary Care Physician and Certified Primal Health Coach Dr. Judith Boyce, who recently retired from her medical practice to develop health and longevity coaching programs and retreats for women over 50. As the instructor of our Health Coaching in Medical Practices Specialist Certification course, she provides insider knowledge from 40+ years in healthcare to help you launch your career as a health coach in a medical practice.
• Registered Dietitian and Certified Primal Health Coach Martha Tettenborn, who leverages her personal health journey and professional experience as a cancer keto coach. As the instructor of our Functional Therapeutic Diets Specialist Certification course, she trains coaches to implement therapeutic diets (such as ketogenic, paleo, and elimination diets) and adapt nutritional strategies to support people with conditions such as autoimmune disorders, food sensitivities, and metabolic imbalances.
• Cardiologist and New York Times bestselling author Dr. William Davis, who—after 25 years of practicing cardiology—realized he was in the business of dispensing prescription drugs and procedures, not health. As the instructor of our Human Intestinal Microbiome in Health and Disease Specialist Certification course, he helps coaches deepen their understanding of the human microbiome and its impact on physical and mental health. He also teaches coaches to guide clients in improving digestive function, immune system resilience, and overall wellness through microbiome-focused interventions.

And, for those excited about Primal movement: 

• Our fitness programs train experts in movement patterns that are fundamental to human biomechanics and optimal living. They teach you how to design effective workouts that improve mobility, strength, and endurance—covering fitness for every age and every stage.
• Brad Kearns, New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 ranked USA age 55-59 high jumper, and former US national champion and #3 world-ranked professional triathlete. Brad developed our Primal Fitness Coach Certification course. In addition to teaching you how to coach clients to achieve fitness for health and longevity, this course includes comprehensive business support—providing a competitive edge when building a fitness business.
• Ashleigh VanHouten, one of the very first Certified Primal Health Coaches and author of Carnivore-ish and It Takes Guts, brings her extensive knowledge and background in swimming, powerlifting, CrossFit, and nationally ranked figure competition to our Strength Training for Women Specialist Certification course. As the course instructor, she gives fitness coaches the tools, resources, and know-how to address the physiological, hormonal, behavioral, mental, and cultural factors that come into play when coaching women—filling a high-demand niche that continues to grow.

As with all our courses and programs, everything above blends best practices in curricular development and delivery, business training and tools, opportunities for networking and community, and the elite-level knowledge of experts at the top of their fields.

Opportunities Abound

And that’s not all! Part of what makes this work meaningful and fun is never settling for “good enough.” Sure, we’re excited about and proud of all we’ve created. And, I take pride in my knack for spotting and seizing new opportunities. Heck, I’ve built my entire career and much of the past 70 years around that very thing.

The PHCI team backs me up in this and makes it happen. Together, we ensure those opportunities come to life and you hear about it. A few recent ones: 

• We partnered with Simplex Health to offer a Health Coach Internship Program for students and grads looking for invaluable hands-on experience and a stepping stone to future employment opportunities as part of a collaborative healthcare team.
• We created a live, interactive, Mentored Board-Certification Program to prepare you to become a National Board-Certified Health and Wellness Coach (NBC-HWC).
• We collaborated with Coach Catalyst for PrimalPro, a ready-made coaching app that can be customized to your brand and to individual client needs, while also supporting coaches looking to run challenges and scale their business.

More to Come… in Community

And, of course, the journey’s only and always just beginning. There is no final iteration—only continuous evolution within a global, ever-expanding community. 

In April, our team attended and connected with so many of you at KetoCon. And throughout the year, we cultivate community, connection, and conversation on the Health Coach Radio Podcast. Our most listened-to episodes in 2023 so far include:

• What Do You Really Want? With Mark Sisson
• Legal Documents That Build Your Relationships With Cory Sterling
• Creating a Healthy Intestinal Microbiome With Dr. William Davis
• Don’t Make Starting a Big Deal With Jackie Fletcher
• Start the Easy Way (then Grow) With Ethan Schiff

Reviewing the past months and decades, I can say with confidence and heart that we’ve created something truly exceptional. 

We’re expanding in ways that honor, safeguard, and build on that. We’re watching the industry. We’re listening to you. We’re committed to making PHCI better and better—helping coaches earn a great living doing what they love while changing lives in the process.

Before jumping ahead to what’s next and new, I’m taking a minute to take this in. The past achievements. The world-class coaching programs and collaborations. The continued growth of our awesome, awe-inspiring community.

You are part of this. You are making an impact in the name of health, vitality, and living more fully. 

The post Looking Back, Pulling Towards appeared first on Mark’s Daily Apple.

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A treadmill can be an invaluable piece of home gym equipment. The best treadmill for home gyms provides an opportunity to train cardiovascular health, and research has proven that cardio training comes with endless benefits, such as lowering blood pressure, weight management, and eliminating the onset of diabetes. (1) Although many might argue using a treadmill isn’t as effective as running or walking outdoors, an at-home treadmill provides year-long opportunities to train with various inclines that emulate different types of terrain. 

With the recent surge in technological advancements, finding the right treadmill might require more effort than you think. Purchasing the wrong treadmill might lead to frustrating or ineffective workouts, or it might not fit your space. In this article, we will discuss our top picks for at-home treadmills, highlighting key features that will help you find the right one for you.

How We Chose the Best Treadmill for Home

Several of the treadmills we review below are ones that we’ve tried in our testing facility in Springfield, MO. Out of the nearly four dozen treadmills we have available, we narrowed it down to what we feel are the eight best machines.

When making our selections, we aimed to cater to a diverse range of users, including both elite athletes and casual exercisers. We included treadmills that had a justifiable price point while being able to accommodate high- and low-intensity workouts. Some of our treadmills came with a heavy price tag, but they also have top-of-the-line features and characteristics, such as interactive programming and auto-fold technology.

Because these treadmills are intended for a home gym, they need to be compatible with most spaces. To that end, some of the machines on the list below fold up for storage and have a condensed footprint. Another factor we considered was durability, so you can maximize the value of your investment while minimizing the need for frequent repairs or replacements.

Our Top Picks for the Best Treadmills for Home

• Best Treadmill for Home Overall: NordicTrack Commercial 1750
• Best Home Treadmill for Running: Assault Fitness AssaultRunner Pro
• Best Home Treadmill for Walking: WalkingPad A1 Pro Foldable Under Desk Treadmill
• Best Incline Treadmill for Home: ProForm Pro 9000
• Best Small Treadmill for Home: Echelon Stride
• Best Folding Treadmill for Home: Horizon T101
• Best Treadmill for Home Under $500: XTERRA TR Folding Treadmill
• Best Portable Treadmill for Home: NordicTrack EXP 7i

Best Treadmill for Home Overall: NordicTrack Commercial 1750

NordicTrack Commercial 1750 Treadmill

• Overall dimensions: 80” L x 38” W x 65” H
• Deck size: 60” L x 20” W
• Max speed: 12 miles per hour
• Max incline: 12 percent
• Decline: -3 percent
• Programming: iFit (free for 30 days, then $39 per month)
• Motor: 3.5 CHP motor
• Weight capacity: 300 pounds

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The NordicTrack Commercial 1750 wins the award for the best home gym treadmill. Its reputation stems from its stellar list of high-end features for high- or low-intensity workouts. This smart treadmill provides a powerful 3.5 CHP (continuous horsepower) motor, allowing you to run at a top speed of 12 miles per hour. It also has an impressive decline and incline range, going down to a negative three-percent decline or up to a 12-percent incline to emulate different terrain, such as road running at different elevations. 

Its 14-inch tilted interactive HD touchscreen allows you to perform trainer-led workouts through iFIT, an expansive on-demand library of more than 1,000 workouts. iFIT includes a variety of programs from high-intensity interval training (HIIT) sessions to yoga practices. It’s like having your own personal trainer. However, it costs around $39 per month after a 30-day free trial period.

When exercising, the 1750 uses SmartAdjust technology to smartly adapt to your performance, making each session personalized and efficient. SmartAdjust is a special technology that keeps track of changes you make to your NordicTrack machine while working out. It remembers these changes and uses them later to help your machine adapt to your training level for future workouts.

Furthermore, if you don’t have a lot of space in your home gym, you’ll likely appreciate that the 1750 folds up and has wheels, allowing you to easily move it out of the way when you’re not using it. 

These intuitive features come with an expensive price tag — the 1750 starts at around $2499. Plus, you’ll have to pay for iFIT if you decide to keep the subscription after your trial ends.

Difficult assembly is another potential drawback. I personally owned a NordicTrack treadmill, and it took about two days to put it together. This is also due to my busy work schedule, which I am sure could resonate with others who purchase this treadmill. But with this being one of the more advanced models, I would highly recommend researching and putting time aside in order to effectively set up your treadmill without any issues. It does come with a paper manual, and you can also access a virtual manual that shows you how to perform each step.

RELATED: Best Cardio Machines for Weight Loss, Low-Impact Workouts, and More

Best Home Treadmill for Running: Assault Fitness AssaultRunner Pro

Assault Fitness AssaultRunner Pro

• Overall dimensions: 69.9” L x 31” W x 64.4” H 
• Deck size: 17” W by 62” L
• Max speed: As fast as you can run
• Max incline: N/A 
• Decline: N/A
• Programming: Compatible with the Assault Fitness App
• Motor: Non-electric
• Weight capacity: 350 pounds

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Pros

• Non-motorized treadmill
• Athlete-friendly
• Low-impact design for injury prevention
• On-board programs that target time, calories, distance, speed, heart rate, and more 
• Bluetooth connectivity  
• Compatible with the Assault Fitness App and Zwift

Cons

• High price  
• Might not be suitable for non-runners
• Not foldable  

The AssaultRunner Pro is a versatile, non-motorized, easy-to-use treadmill. Driven by your own stride, the AssaultRunner Pro matches your output and requires your full attention to ensure you maintain a consistent effort. Its uniquely curved design helps lower the risk of injury by reducing stress on your joints and provides a challenging but safe running stimulus.

The Assault Fitness AssaultRunner Pro can be a standout choice for fitness enthusiasts, especially those who run or do sprint interval training. The Bluetooth connectivity and built-in speakers enhance the overall workout experience. On-board programs targeting various metrics such as time, calories, distance, speed, and heart rate offer structured training options, although they’re not as interactive as the trainer-led iFIT programming you’ll find in more traditional treadmills.

However, the treadmill is compatible with the free Assault Fitness App, which provides trainer-led programs. It’s also compatible with Zwift (around $14.99 per month), which doesn’t offer instructor-led classes but provides virtual running workouts. The AssaultRunner Pro doesn’t have a screen you can cast on, though there is a ledge on the monitor that you can rest a phone or tablet on.

Although this treadmill requires no electricity, it does come with a high price point that starts at around $2,999. While it’s ideal for athletes or those who desire a high-intensity workout, it might not be as suitable for non-runners or individuals seeking low-intensity exercise options. You can still use this treadmill for walking, but it doesn’t provide incline or decline settings and is a very hefty machine for those who don’t plan on doing high-intensity exercise.

Additionally, the AssaultRunner Pro doesn’t fold. You can move it with the use of the handlebars under the back and the wheels located at the front, but the non-foldable design could pose challenges for those with limited space who might need a compact treadmill instead.

Best Home Treadmill for Walking: WalkingPad A1 Pro Foldable Under Desk Treadmill

WalkingPad A1 Pro Foldable Under Desk Treadmill

• Overall dimensions: 32.5” L x 21.5” W x 5” H when folded; 56.5” L x 21.5” W x 5” H when unfolded
• Deck size: 47” L x 16” W
• Max speed: 3.72 miles per hour
• Max incline: N/A
• Decline: N/A
• Programming: WalkingPad App
• Motor: Brushless motor
• Weight capacity: Between 230 and 300 pounds

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Pros

• Space-saving and portable design 
• Quiet 
• Bluetooth connectivity 
• Largest weight capacity of a walking pad on the market

Cons

• Small deck size
• No incline or decline options  
• Not suitable for intense workouts

The WalkingPad A1 Pro Foldable Under Desk Treadmill is one of the most unique walking treadmills on our list. It is a walking pad, and its discrete features make it a great addition to your workout routine even if you don’t have a designated workout space. You can store it under your desk or tuck it into a small living room, transforming your living space into an at-home workout station in seconds. It also comes with an affordable price starting at around $630.

Additionally, the treadmill operates with a remarkably quiet motor, ensuring that neither your work productivity nor calm surroundings are compromised. Its portability further enhances its appeal, making it easy to move around your living space. It weighs just around 60 pounds, while other treadmills weigh around 100 to 160 pounds.

Another benefit of the WalkingPad A1 Pro is that it has the largest weight capacity among walking pads available on the market, offering enhanced durability and stability for users of various sizes. You can purchase the WalkingPad that can hold 230 pounds or the one that holds 300 pounds. 

Although this treadmill provides a strong list of benefits, it’s important to remember that it is a walking pad, and a walking pad only. It is not built to take on speeds past 3.72 miles per hour. It also doesn’t provide an incline or a decline.

Additionally, the walking space on this treadmill is a bit more narrow than it is on other treadmills. The deck size is 47 inches long and 16 inches wide, while traditional treadmills are 60 inches long and 20 inches wide.

RELATED: Best Rowing Machines for Beginners, Small Spaces, Seniors, and More

Best Incline Treadmill for Home: ProForm Pro 9000

ProForm Pro 9000

• Overall dimensions: 77.3” L x 35.3” W x 59.6” H
• Deck size: 60” L x 20” W
• Max speed: 12 miles per hour
• Max incline: 12 percent
• Decline: -3 percent
• Programming: iFIT (free for 30 days, then $39 per month)
• Motor: 3.6 CHP
• Weight capacity: 300 pounds

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Pros

• Powerful motor 
• 22-inch interactive touchscreen 
• Incline and decline options
• Foldable design 
• Trainer-led iFIT classes for workouts on and off the treadmill

Cons

• High price  
• Temporary iFIT membership that expires after 30 days 

The ProForm Pro 9000’s incline and decline capabilities (up to a 12-percent incline and down to a three-percent decline) simulate different terrains, enhancing the effectiveness of any walking or running workout. With its powerful 3.6 CHP motor, this treadmill is well-equipped to accommodate a wide range of fitness levels, making it an excellent choice for both beginners and seasoned athletes. 

The interactive 22-inch touchscreen allows you to use the iFIT programming to perform trainer-led workouts. These workouts can be performed on or off the treadmill, but the monitor doesn’t move, so you might have to strategically place yourself off the treadmill to see the screen. You get a 30-day free trial to iFIT with your purchase, but it costs around $39 per month afterward.

To enhance your workout even further, you can purchase the SmartBeat Forearm Heart Rate Monitor for just under $100. This optional device easily syncs to the Pro 9000 to give you a continuous heart rate reading on the screen, which is beneficial if you like to train in specific heart rate zones.

The one drawback of the ProForm Pro 900 is that it comes with a higher price point. It starts at just under $2,300, but its technologically advanced features may make it worth the investment for those who have the budget for it. 

Best Small Treadmill for Home: Echelon Stride

Echelon Stride

• Overall dimensions: 69” L x 31” W x 49” H 
• Deck size: 20” W x 55” L
• Max speed: 12 miles per hour
• Max incline: 10 percent
• Decline: N/A
• Programming: Eight programmed workouts provided
• Motor: Brushless DC motor; 1.75 CPH
• Weight capacity: 300 pounds

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Pros

• Affordable
• Built-in smart device holder
• Patented auto-fold feature that reduces the height to 10 inches
• Integrated handrail sensors for heart rate monitoring
• Console screen with eight programmed workouts
• Impact-absorbing rubber running deck

Cons

• No decline 
• Subscription required for interactive features

The Echelon Stride treadmill is one of the best small treadmills for a studio or home gym. It offers a unique blend of convenience, compactness, and interactive technology. One of the standout features comes from its foldable design, reducing its height to 10 inches for storage. This makes it an excellent solution for individuals seeking to integrate a treadmill into their living space without sacrificing room. 

This treadmill auto folds on its own. When you’re done working out, you tilt the monitor flat, squeeze the red button on the handles to release them upward, then step off the treadmill and click on a pedal to make the machine flat for storage. It also has wheels that make it easy to relocate throughout your home. 

Even if you don’t fold it, the Echelon Stride is a compact treadmill. It is 69 inches long and 31 inches wide, much smaller than other treadmills on this list like the NordicTrack Commercial 1750, which is 80 inches long and 38 inches wide. 

The integrated handlebars can monitor progress and metrics such as heart rate without requiring you to sync it to other devices. This ensures you stay within your target heart rate zone for optimal training (in other words, maintaining a heart rate that is about 60 to 80 percent of your heart rate maximum, or the highest number of heartbeats your heart can reach when it’s under stress).

Reaching your targeted heart rate could come from one of the Echelon Stride’s eight programmed workouts. These workouts include various intervals and intensities for those who want to perform HIIT workouts or engage in easier training sessions.

The Echelon Stride can provide a ton of interactive features, but they are only available for those who purchase the Echelon Premier subscription. This subscription starts at $399 and provides over 6,000 classes, with more than 1,200 live classes each month. In addition, there is no decline feature.

Still, the Echelon Stride treadmill can be a great purchase for those who don’t have room for a larger treadmill, especially with a friendlier price point that starts at $1,299, which is almost half the price of the more high-end products on our list.

Best Folding Treadmill for Home: Horizon T101

Horizon T101

• Overall dimensions: 71″ L x 34″ W x 57″ H when unfolded; 46″ L x 34″ W x 61″ H when folded
• Deck size: 55” L x 20” W
• Max speed: 10 miles per hour
• Max incline: 10 percent
• Decline: N/A 
• Programming: N/A
• Motor: 2.5 CHP
• Weight capacity: 300 pounds

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Pros

• Affordable
• Bluetooth connection for media 
• Sets up in 30 minutes or less
• EasyDial controls for rapid change in intensity
• 55-inch three-zone cushioned deck supports runners, joggers, and walkers
• Effortless storage

Cons

• Limited running space
• No additional technology 

The Horizon T101 is a foldable treadmill that is just 46″ L x 34″ W x 61″ H when folded. This can be great for a workout space that you share with other equipment such as dumbbell sets or a weight bench. It also leaves you plenty of floor space to do other exercises such as sit-ups or push-ups.

Starting at just under $650, the Horizon T101 is a cost-effective solution with valuable features, such as Bluetooth connectivity and a tablet holder. You can sync your device to the speakers and stream classes or catch up on your favorite Netflix shows during your workout.

Another great feature of this home gym treadmill is its quick and easy assembly. A complex assembly process can be a big turnoff for treadmill shoppers, but most able-bodied individuals should be able to set up the Horizon T101 within 30 minutes. 

But like all great treadmills, there are some drawbacks. The Horizon T101 provides 55 inches of running space, while other treadmills have 60 inches or more. The small running area can potentially make it difficult to perform higher-intensity exercises such as sprints, as longer strides can help you reach higher speeds. The shorter deck may also be an issue for tall runners, who also have long strides. 

Best Treadmill for Home Under $500: XTERRA TR Folding Treadmill

XTERRA Fitness TR Folding Treadmill

• Overall dimensions: 63.4″ L x 28.75″ W x 51.4″ H
• Deck size: 50” L x 16” W
• Max speed: 10 miles per hour
• Max incline: Three levels
• Decline: N/A 
• Programming: 12 preset programs
• Motor: 2.25 HP motor
• Weight capacity: 250 pounds

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Pros

• Reasonable price point
• Space-saving design
• Lightweight
• Effortless storage capabilities

Cons

• Limited running surface and weight capacity
• Small LCD display
• No convenience features such as Bluetooth speakers

The XTERRA TR Folding Treadmill stands out as the best budget-friendly treadmill choice, costing just under $500 on Amazon. Its compact design makes it compatible with most small spaces, especially with its effortless storage and lightweight features. You can fold this treadmill upright and roll it on the transport wheels at the front. Plus, it only weighs 97 pounds. If your workout space serves multiple purposes, you should be able to easily move the machine out of the way when needed.

With 12 preset programs at your fingertips, the XTERRA TR Folding Treadmill also offers a diverse range of workout options. Each program is 30 minutes long, a bonus for those who don’t have time for long runs, and you can override the automatic increases and decreases in speed to tailor the workout to your needs.

Despite the XTERRA TR Folding Treadmill’s advantages, there are a couple of limitations to consider. Its running space might be somewhat constrained, providing a mere 16-inch width for you to exercise on. The Breaking Muscle reviews team tested this treadmill at our warehouse in Springfield, MO. One of our reviewers who’s about six feet tall couldn’t stand on it with his feet hip-width apart without his feet coming off the belt.

The small LCD display could also limit the amount of data available. It can monitor and display your pulse, speed, distance, time, and calories burned, but it doesn’t provide as interactive of a screen as you would see with other treadmills on this list. The device holder makes it easy to follow along with workouts streamed from a tablet or phone, though the treadmill doesn’t have Bluetooth-enabled speakers.

Lastly, this treadmill has a lower weight capacity compared to others on this list, as it only provides enough strength to tolerate up to 250 pounds. Most of the stronger treadmills can withstand up to 350 pounds.

Best Portable Treadmill for Home: NordicTrack EXP 7i

NordicTrack EXP 7i

• Overall dimensions: 70.8” L x 34.9” W x 59.7” H
• Deck size: 55” L x 20” W
• Max speed: 10 miles per hour
• Max incline: 12 percent
• Decline: N/A
• Programming: iFIT
• Motor: 2.6 CHP Plus Motor
• Weight capacity: 300 pounds

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Pros

• Seven-inch tilted interactive touchscreen 
• SpeedSaver foldable design
• Trainer-led iFIT workouts available
• SmartAdjust machine learning technology
• Affordable

Cons

• Small LCD display
• iFIt membership required

The NordicTrack EXP 7i treadmill comes is our choice for the best portable treadmill due to its foldable design. It can be collapsed easily by lifting the base of the treadmill upward to lock it into place, and it has wheels and a handle to help with transporting it around your space.

The NordicTrack EXP 7i treadmill is a strong counterpart to the NordicTrack Commercial 1750. Two big differences between them are the motor and the size of the monitor. The EXP 7i has a 2.6 CHP Plus Motor while the Commercial 1750 has a more powerful 3.5 CHP motor. The EXP 7i has a seven-inch monitor, which is half the size of the Commercial 1750’s 14-inch monitor. The small display might present challenges for those who want better clarity and visibility. The monitor on the 1750 also rotates, while the one on the EXP 7i does not, which can make it difficult to do workouts off the treadmill.

Regardless, the EXP 7i has some notable features that can make it a solid choice. For example, it has SmartAdjust machine learning technology that keeps track of changes you make during your workout. It remembers these changes and uses them later to help your machine adapt to your training level for future workouts.

An additional strength lies in the integration of trainer-led iFIT workouts, making the NordicTrack EXP 7i a smart choice for those seeking on-demand training sessions. These workouts are tailored to various fitness goals and experience levels, so you shouldn’t have a problem finding a program that suits your needs. The treadmill comes with a 30-day free trial to iFIT, but a subscription costs around $39 per month once the trial ends.

The NordicTrack EXP 7i’s advantages are noteworthy, and considering its features and affordability, this smart treadmill would be worthy of anyone prepared to create their very own home gym. 

RELATED: Best Home Gym Machines

Why Should You Buy a Treadmill?

Although you can walk or run outside, an at-home treadmill provides year-long opportunities to train, and it’s a convenient way to get your workout in if you can’t make it to the gym. In the long run, you’ll also likely save some money — but more on that below.

Convenience and Accessibility

Walking or running outside is an effective way to get more movement throughout the day, but what if you work out early in the morning or late at night and are concerned about your safety? Or perhaps there is inconsistent terrain that makes working out too difficult? When using a treadmill, you can walk or run safely and control the intensity of each session. 

Weather-Proof Workouts

With a treadmill, there is no need to worry about strategically planning your fitness around bad weather. You can train at any time with the simple push of a button, regardless of whether it’s snowing or raining.

Time Efficiency

Being able to train from home can save you a lot of time. You don’t have to commute to a gym or plan your day around a fitness studio’s class times. You can even work, read, or catch up on your favorite TV shows and movies while using your treadmill from the comfort of your home.

Health Monitoring

A big benefit to the treadmill is its ability to track performance data. It can measure your heart rate and caloric expenditure. Some machines can monitor your walking and running mechanics to automatically adjust to your performance. Other treadmills can allow you to integrate your own technology, such as heart rate monitors, to keep measurements on point, accurate, and insightful for future performance. 

Long-Term Savings

Investing in a high-quality treadmill can lead to significant long-term savings. Some of these savings could be a reduction in gym membership costs, transportation expenses, and potential health-related expenses due to the cardiovascular benefits of exercise. 

What to Consider When Buying a Treadmill

Our list provides a ton of great treadmills with different features. So how do you narrow it down to the best one for you? When buying a treadmill, you must consider the following:

Goals and Training Style

One of the most important considerations in purchasing a treadmill is your goals and training style. If you plan to walk, jog, or sprint to max capacity, this should be the driving force behind your decision. Not all treadmills are built the same, and some can only handle low-impact workouts or walking, so it’s important to find the one that meets your needs. 

Overall Dimensions

The size of your treadmill might limit your selection. Some of the treadmills on our list have foldable features, making them vertical and easy to place within your home. Others, like the WalkingPad, are portable and can be stored in several spaces. Knowing the dimensions of your workout space can make a difference in which treadmill you choose. 

Deck Size

The deck size of the treadmill refers to the area you run or walk on. For those who plan to use their treadmill for walking and low-intensity exercise, a narrow deck size of 16 inches could be sufficient. However, if you plan to jog, run, or sprint, you would want to consider a larger deck of  at least 20 inches wide and 54 inches long to meet the needs of how you will mechanically operate during movement. 

Another thing to consider is your height. If you’re six feet or taller, you may want a treadmill that’s at least 60 inches long and can accommodate a longer stride.

Technology

Technology plays a pivotal role in enhancing the treadmill experience. Modern treadmills integrate advanced features like touchscreen displays, interactive workout programs, and connectivity options. These innovations provide engaging and customizable workouts, real-time performance tracking, and the ability to sync with fitness apps like Garmin or Strava. 

Available Programming

Many treadmills now offer various programs and apps to provide different types of programming. You can potentially have access to hundreds of workouts and possibly an “at-home” trainer to make your workouts more challenging. This is a huge asset to anyone who needs the motivation and guidance to stick with their routine. 

Price

The price of treadmills can vary depending on the features provided. On our list, it ranges from $600 to just under $3,000. Having more features and technological advancements can amplify the price tag, but you do get a better at-home workout experience. Justifying a large purchase is much easier when considering the capabilities of your machine and how they can change your fitness forever. 

Noise Level

One concern of many treadmill users is noise. I have owned a few treadmills and the noise level can make a difference, especially when you share your space with others. Many treadmills now offer improved cushioning and shock absorption capabilities that keep the noise level as minimal as possible. 

Motor Size

Depending on your goals, you might need a horsepower motor as strong as 3.6 CHP that can help support high-velocity movement. Smaller motors of 2.6 CHP or less are better suited for low-impact exercise. Essentially, the more intense the workout, the greater the need for a stronger motor.

Some treadmills are unique, though, like the AssaultRunner Pro which is non-electric. This device matches the output of your stride, making it an ideal choice for those who want to be able to manually control their running speed.  

Warranty

A warranty provides reassurance against potential malfunctions and defects. It’s important to seek a treadmill with a comprehensive warranty covering both parts and labor. Some treadmills carry a one-year warranty for labor and a two- to three-year warranty for parts. This should ideally encompass key components such as the frame and motor.

Additionally, some manufacturers offer extended warranty options that start as low as $20 and could cover an extra year for parts and labor. 

Weight Capacity

Weight capacity is another fundamental consideration when choosing a treadmill. The typical weight capacity of a treadmill is between 250 to 300 pounds. Ensuring that the treadmill’s weight capacity aligns with your body weight prevents unnecessary strain on the machine. Opting for a treadmill with a weight capacity that surpasses your weight is wise, as it is more likely to provide a stable and reliable workout experience.

Assembly

Treadmills vary in terms of assembly complexity. It’s recommended to evaluate the assembly process by reviewing the provided user manual and considering the tools required for setup. Some treadmills might offer user-friendly assembly instructions and even include the necessary tools, while others may provide the option for professional assembly at an additional cost.

How To Care for a New Treadmill

Taking care of a treadmill is essential for longevity, optimal performance, and safety while using it. Here’s a guide to maintaining your treadmill:

Belt Lubrication

Some treadmills require regular belt lubrication to reduce friction and extend the treadmill belt’s lifespan. Follow the manufacturer’s guidelines on how often to lubricate and what type of lubricant to use for improving the lifetime of your belt. Most treadmills require a 100-percent silicone lubricant, which you can find on Amazon.

Power Source

Use a surge protector to safeguard the treadmill from power fluctuations. Ensure the power cord is properly connected and doesn’t get pinched or tangled. Having an incompatible power source could alter the function of your treadmill, or even ruin it. The voltage of most treadmills is said to be around 120 volts. 

Level Surface

Place the treadmill on a level surface to prevent strain on the frame and belt. Use a treadmill mat to protect your floors and dampen vibrations.

Belt Tension and Alignment

Regularly check the belt tension and alignment. A loose or misaligned belt can lead to uneven wear and decreased performance. The belt tension and alignment change through use, so the more you use your treadmill, the more often you will have to make these adjustments.

Most treadmill belts can be adjusted using an L-wrench or special tool (provided by the manufacturer) that can be used to tighten or loosen the belt around the base of the treadmill. However, the user’s manual will provide instructions on how to adjust the belt. 

Periodic Checkup

I highly recommend that you have periodic check-ups, especially if you use your treadmill frequently. Consider scheduling a professional maintenance check-up every year or as recommended by the manufacturer. A technician can identify and address any potential issues before they worsen. Some things to observe for a check-up include the belt’s tightness and belt alignment on the deck. 

Final Thoughts

Choosing the right treadmill requires you to consider your fitness goals, available space, and budget. Our list of the best treadmills caters to a diverse range of needs and preferences, highlighting key features and considerations to guide your decision-making process. From technologically advanced treadmills to compact and portable machines, each device offers unique benefits. 

Knowing these treadmills, how they work, and why you should purchase them are other aspects to consider during your research. The more you understand each treadmill’s capabilities, the easier your decision will be. Whether you seek high-intensity training or convenient walking options, the right treadmill will be the centerpiece of your home fitness journey. 

Best Treadmills for Home: Side-by-Side Comparison

Best Treadmill for Home Overall	Best Home Treadmill for Running	Best Home Treadmill for Walking	Best Incline Treadmill for Home	Best Small Treadmill for Home	Best Folding Treadmill for Home	Best Treadmill for Home Under $500	Best Portable Treadmill for Home
NordicTrack Commercial 1750 Treadmill	Assault Fitness AssaultRunner Pro	WalkingPad A1 Pro Foldable Under Desk Treadmill	ProForm Pro 9000	Echelon Stride	Horizon T101	XTERRA Fitness TR Folding Treadmill	NordicTrack EXP 7i
Description: Overall dimensions: 80” L x 38” W x 65” H Deck size: 60” L x 20” W Max speed: 12 miles per hour Max incline: 12 percent Decline: -3 percent Programming: iFIT (free for 30 days, then $39 per month) Motor: 3.5 CHP motor Weight capacity: 300 pounds	Description: Overall dimensions: 69.9” L x 31” W x 64.4” H  Deck size: 17” W by 62” L Max speed: As fast as you can run Max incline: N/A  Decline: N/A Programming: Compatible with the Assault Fitness App Motor: Non-electric Weight capacity: 350 pounds	Description: Overall dimensions: 32.5” L x 21.5” W x 5” H when folded; 56.5” L x 21.5” W x 5” H when unfolded Deck size: 47” L x 16” W Max speed: 3.72 miles per hour Max incline: N/A Decline: N/A Programming: WalkingPad App Motor: Brushless motor Weight capacity: Between 230 and 300 pounds	Description: Overall dimensions: 77.3” L x 35.3” W x 59.6” H Deck size: 60” L x 20” W Max speed: 12 miles per hour Max incline: 12 percent Decline: -3 percent Programming: iFIT (free for 30 days, then $39 per month) Motor: 3.6 CHP Weight capacity: 300 pounds	Description: Overall dimensions: 69” L x 31” W x 49” H  Deck size: 20” W x 55” L Max speed: 12 miles per hour Max incline: 10 percent Decline: N/A Programming: Eight programmed workouts provided Motor: Brushless DC motor; 1.75 CPH Weight capacity: 300 pounds	Description: Overall dimensions: 71″ L x 34″ W x 57″ H when unfolded; 46″ L x 34″ W x 61″ H when folded Deck size: 55” L x 20” W Max speed: 10 miles per hour Max incline: 10 percent Decline: N/A  Programming: N/A Motor: 2.5 CHP Weight capacity: 300 pounds	Description: Overall dimensions: 63.4″ L x 28.75″ W x 51.4″ H Deck size: 50” L x 16” W Max speed: 10 miles per hour Max incline: Three levels Decline: N/A  Programming: 12 preset programs Motor: 2.25 HP motor Weight capacity: 250 pounds	Description: Overall dimensions: 70.8” L x 34.9” W x 59.7” H Deck size: 55” L x 20” W Max speed: 10 miles per hour Max incline: 12 percent Decline: N/A Programming: iFIT Motor: 2.6 CHP Plus Motor Weight capacity: 300 pounds
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Best Treadmill for Home Overall

NordicTrack Commercial 1750 Treadmill

Description:

• Overall dimensions: 80” L x 38” W x 65” H
• Deck size: 60” L x 20” W
• Max speed: 12 miles per hour
• Max incline: 12 percent
• Decline: -3 percent
• Programming: iFIT (free for 30 days, then $39 per month)
• Motor: 3.5 CHP motor
• Weight capacity: 300 pounds

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Best Home Treadmill for Running

Assault Fitness AssaultRunner Pro

Description:

• Overall dimensions: 69.9” L x 31” W x 64.4” H 
• Deck size: 17” W by 62” L
• Max speed: As fast as you can run
• Max incline: N/A 
• Decline: N/A
• Programming: Compatible with the Assault Fitness App
• Motor: Non-electric
• Weight capacity: 350 pounds

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Best Home Treadmill for Walking

WalkingPad A1 Pro Foldable Under Desk Treadmill

Description:

• Overall dimensions: 32.5” L x 21.5” W x 5” H when folded; 56.5” L x 21.5” W x 5” H when unfolded
• Deck size: 47” L x 16” W
• Max speed: 3.72 miles per hour
• Max incline: N/A
• Decline: N/A
• Programming: WalkingPad App
• Motor: Brushless motor
• Weight capacity: Between 230 and 300 pounds

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Best Incline Treadmill for Home

ProForm Pro 9000

Description:

• Overall dimensions: 77.3” L x 35.3” W x 59.6” H
• Deck size: 60” L x 20” W
• Max speed: 12 miles per hour
• Max incline: 12 percent
• Decline: -3 percent
• Programming: iFIT (free for 30 days, then $39 per month)
• Motor: 3.6 CHP
• Weight capacity: 300 pounds

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Best Small Treadmill for Home

Echelon Stride

Description:

• Overall dimensions: 69” L x 31” W x 49” H 
• Deck size: 20” W x 55” L
• Max speed: 12 miles per hour
• Max incline: 10 percent
• Decline: N/A
• Programming: Eight programmed workouts provided
• Motor: Brushless DC motor; 1.75 CPH
• Weight capacity: 300 pounds

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Best Folding Treadmill for Home

Horizon T101

Description:

• Overall dimensions: 71″ L x 34″ W x 57″ H when unfolded; 46″ L x 34″ W x 61″ H when folded
• Deck size: 55” L x 20” W
• Max speed: 10 miles per hour
• Max incline: 10 percent
• Decline: N/A 
• Programming: N/A
• Motor: 2.5 CHP
• Weight capacity: 300 pounds

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Best Treadmill for Home Under $500

XTERRA Fitness TR Folding Treadmill

Description:

• Overall dimensions: 63.4″ L x 28.75″ W x 51.4″ H
• Deck size: 50” L x 16” W
• Max speed: 10 miles per hour
• Max incline: Three levels
• Decline: N/A 
• Programming: 12 preset programs
• Motor: 2.25 HP motor
• Weight capacity: 250 pounds

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Best Portable Treadmill for Home

NordicTrack EXP 7i

Description:

• Overall dimensions: 70.8” L x 34.9” W x 59.7” H
• Deck size: 55” L x 20” W
• Max speed: 10 miles per hour
• Max incline: 12 percent
• Decline: N/A
• Programming: iFIT
• Motor: 2.6 CHP Plus Motor
• Weight capacity: 300 pounds

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FAQs

Resources

1. 7 Heart benefits of exercise. (2021, August 8). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/7-heart-benefits-of-exercise

The post Best Treadmills for Home for Running, Walking, and More (2023) appeared first on Breaking Muscle.

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2019 World’s Strongest Man (WSM) and 2022 Arnold Strongman Classic (ASC) champion Martins Licis had taken time away from competing to focus on business and personal ventures as well as filming his “Strength Unknown” YouTube series.

However, it appears he hasn’t let those priorities affect his training and the former champion may be poised to return to strength sports in the near future. Licis posted an Instagram reel of himself deadlifting 365 kilograms (804 pounds) for three reps while training in Wreck It Gym in El Segundo, CA.

Licis was wearing knee sleeves and using lifting straps, but he didn’t have on a deadlift suit or even a weightlifting belt for added support. Using a “rolling start,” Licis dipped his hips low and rolled the bar away from his feet before pulling the bar in toward his legs and locking out the first rep with no trouble. After he returned the weight to the floor, he rolled it out and back in again for rep number two. He repeated that motion one more time for his final rep. The champion strongman made the third rep looked so easy, he possibly could’ve done another rep (or more) if he wanted to.

According to the caption of the post, this set meant more to Licis than a standard work set. It served as notice to a fellow WSM and ASC champion, Mitchell Hooper, that he may be on his way back to competing next year.

“I promised [2023 World’s Strongest Man Mitchell Hooper] that if I could start repping this weight, it would be a good sign for me competing again next year,” he wrote, adding a biceps and fist bump emoji. “So alright buddy, it looks like I’ll be back. Just gotta keep it slowly creepin’ up for the [Arnold] strongman classic and beyond. I’m excited!”

The 2024 Arnold Strongman Classic is set to take place on Mar. 1-2, 2024 in Columbus, OH. If Licis makes it to that contest, and if Hooper chooses to defend his title, then the two most recent ASC champions would be trading lifts in Columbus to potentially determine the 2024 champion. 

There was already buzz for that contest because three-time ASC winner and 2018 WSM Hafthor Bjornsson had announced he would come back from a short-term retirement to attempt winning a fourth title in 2024. His first three titles came in 2018, 2019, and 2020. However, Bjornsson suffered a pec tear during a powerlifting meet in April 2023. His recovery and preparation status for the 2024 ASC is currently unknown. If Bjornsson was to compete alongside Licis and Hooper, then every champion from 2018 to 2023 would be on the roster for the contest. There was no ASC held in 2021.

As for Licis, he is already slated to return as the captain for Team USA in the 2023 World’s Strongest Nation (WSN) contest on Nov. 18, 2023. The UK team captain will once again be 2017 WSM Eddie Hall, whose team won the 2022 WSN. Licis has not competed in a strongman contest since the loss.

Featured Image: @martinslicis on Instagram

The post Martins Licis Deadlifts 365 Kilograms (804 Pounds) for 3 Reps, Ready for a Return to Strongman appeared first on Breaking Muscle.

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In a quest for upper back size and strength, and the muscular silhouette that comes with it, lifters are increasingly finding room for a unique rowing exercise in their back-building routines. The barbell high row, sometimes called the wide row, is a bent-over barbell row performed with a distinctive setup and arm path that hammers the entire upper half of your back, especially your mid-back and shoulders.

While bent-over rows and reverse flyes are traditional choices to target these regions, the barbell high row offers distinct mechanical advantages that promote targeted loading and honest form.

The barbell high row is an old school exercise enjoying widespread recognition. Whether you use it to round out an intense back workout or to round out the backsides of your shoulders, the barbell high row is a solid addition to any lifting routine.

Barbell High Row

• How to Do the Barbell High Row 
• Barbell High Row Mistakes to Avoid
• How to Progress the Barbell High Row
• Benefits of the Barbell High Row
• Muscles Worked by the Barbell High Row
• How to Program the Barbell High Row
• Barbell High Row Variations 
• Frequently Asked Questions

Barbell High Row Video Guide

Dr. Merrick Lincoln, the article’s author, provides an instruction video explaining the barbell high row. Watch the demonstration, then check out the step-by-step analysis with more form tips.

How to Do the Barbell High Row Step By Step

To get the benefits of the barbell high row, you’ll need to focus on crisp, strict form. Execute pristine barbell high rows with these four steps.

Step 1 — Take a Wide Grip

The barbell high row uses a significantly wide overhand grip — specifically, a “snatch grip” similar to the Olympic weightlifting exercise. Your hands should grab the bar substantially beyond your shoulders and approximately the distance between the points of your elbows when your arms are outstretched at shoulder-height.

Form Tip: Rather than getting the measuring tape, a simple technique to determine an appropriate grip width is to grab the bar in the “scarecrow position:” bend forward, flare your elbows to shoulder-height, and allow your forearms to hang with your elbows at an approximately 90-degree angle. Grab the bar at this width. 

Step 2 — Stand Up, Then Hinge Down

Grip the bar firmly and stand up straight, allowing your elbows to straighten with the barbell resting near your hips. Hinge forward at your hips, letting your hips flex as your buttock travels backward to keep you balanced. The position of your spine should remain virtually unchanged — no rounding. Keep a slight bend in your knees throughout the movement.

Form Tip: Lower until you feel a stretch in your hamstrings (behind your thighs) or when the plates are hovering just above the ground, whichever comes first. 

Step 3 — Pull High and Wide

Hold the bent position and pull the barbell toward your upper chest, or just below your collarbone, by simultaneously driving your elbows out to your sides while drawing your shoulder blades together. Not all lifters will be able to touch the barbell to the upper chest, and that is okay.

Form Tip: Think about “stretching” the bar or making it longer as you pull. This cue reinforces proper arm path. Ensure your elbows remain flared to the sides and not alongside your ribs.

Step 4 — Lower With Control

Lower the barbell toward the floor by allowing your elbows to straighten and your shoulder blades to be pulled apart, moving forward around your ribcage. Maintain the hinged forward position and repeat the pull for additional rowing repetitions

Form Tip: Don’t miss out on the stretch across your mid-back at the bottom. Ensure your trunk angle or hip hinge depth allows you to get a full range of motion without the barbell plates touching the ground. If you’re flexible and the weight plates hit the floor before you feel the stretch, reset your trunk angle by extending your hips or load the bar with smaller diameter plates.

Barbell High Row Mistakes to Avoid

The barbell high row involves stability and a degree of coordination between your upper and lower body. Keep exercise quality high by avoiding these recurring errors.

Using Too Much Biceps

Training your biceps is nice, but hitting the target muscles of your shoulders and back is nicer. It has been suggested that rowing with greater than 90-degrees of elbow flexion increases contribution of the biceps brachii. (1)

Moreover, rowing with excessive elbow flexion reduces the resistance arm, or perpendicular distance between the barbell and the shoulder joint, which ultimately reduces demand on the shoulder musculature. 

Avoid it: Avoid letting your biceps steal the row by using appropriate grip placement, setup, and technique. First, ensure your grip is overhand and spaced approximately the distance between your elbows when your arms are at shoulder-height. Second, when you hinge forward to set up, ensure the bar is hanging underneath your upper chest. Finally, pull toward your upper chest, not your stomach.

Poor “Scapulohumeral Rhythm”

As you pull your arms back, or horizontally abduct your shoulder joint, your shoulder blades ought to come together, or retract. The coupling of shoulder joint motions with appropriate shoulder blade motions is called scapulohumeral rhythm. If your blades aren’t working with your shoulder joints, well, you’ve got no rhythm.

Avoid it: Draw your shoulder blades back as you perform the upward movement phase of the row. A useful cue is to create progressively more space between the front of your shoulder and the floor as you row. (2) Then, allow this space to shrink as you perform the downward movement phase.

Momentum from Your Hips or Trunk

While the upward movement phase of the repetition should be performed with powerful intent, form should not be compromised. If the angle between your trunk and the floor dramatically changes during each repetition, with your torso dipping up and down, you’re cheating and likely sacrificing tension on the target muscles.

Avoid it: If you cannot fix this error by stiffening your midsection and consciously keeping a tight core, it may be time to reduce the weight and put in some more practice sets.

How to Progress the Barbell High Row

Once the barbell high row begins to feel relatively easy, you need progression to ensure ongoing gains. Based on your goals and preferences, consider the following strategies.

Add Repetition Volume

Unlike the bench press, no one will ever ask how much weight you can barbell high row, because no one really cares. So, rather than adding weight when your sets of barbell high rows start to feel “easy,” simply add another repetition or two per set.

Provided your sets have not become miniature endurance events limited by other energy systems, gradually progressing into higher repetition ranges can be effective for building muscle. (3)

If you’re a physique-focused lifter who enjoys moderate-to-high volume sets, and your sets are still under 25 or 30 repetitions, continue to add repetitions until your sets become challenging again.

Increase the Weight

Adding more repetitions may stimulate ongoing muscle growth, but it may not be the best option for building strength in your back and shoulders. Strength, defined as the ability to exert force in a measurable and meaningful way, is logically best developed using progressively heavier loads.

If you are a strength-focused athlete who is consistently hitting six or more repetitions per set with some in the tank, it may be time to add some change plates to the bar. For your working sets, start by adding increments of 2 to 5% of the total weight.

Consider an Eccentric Tempo

Popular wisdom in the gym suggests using a relatively slow tempo during the downward movement (eccentric phase) can improve your gains. However, this topic is more controversial than it seems. Research on intentionally slow eccentric training is mixed when it comes to hypertrophy and appears decidedly unwise for strength goals. (4)

However, if you find yourself unable or unwilling to progress barbell high rows via the traditional methods discussed above (e.g., injury, lack of additional weights, or good old-fashioned stubbornness), applying an eccentric tempo may be worth consideration. 

If using an intentionally slow tempo during the eccentric requires you to decrease the weight or reduce the repetitions performed, it likely does not represent a progression. (4) To be clear, using an eccentric tempo is only a progression if you impose it upon the repetitions and load your body is accustomed to. If you choose to experiment with eccentric tempo work, a lowering phase that lasts for a full three-to-four count is a reasonable target.

Finally, intentionally slowing the upward movement (concentric phase) of a lift has little to no physiological benefit. (5) So you will still want to strike the balance between intent for bar speed and control during the concentric.

Benefits of the Barbell High Row

Why are more and more lifters choosing the barbell high row to build their shoulders and backs? Because this rediscovered exercise has advantages that other common options cannot match.

Robust Shoulder Complex Training

The shoulder complex includes the shoulder joint proper (i.e., glenohumeral joint), the shoulder girdle (i.e., shoulder blade and collar bone), along with all associated muscles. While other types of rows may hit your latissimus dorsi harder, arguably no common row variation trains the back of the shoulder complex as robustly as the barbell high row. 

Although we tend to classify all rowing exercises as “horizontal pulling,” the uniqueness of the high row is all about differences in angles and arm paths. Most row variations bias your shoulder extensors due to relatively narrow and low arm paths. These muscles are also trained in neutral-grip lat pulldowns, neutral-grip pull-ups, chin-ups, and other similar exercises.

However, the barbell high row trains your shoulder horizontal abductors due to the high and wide arm path. These muscles include the rear deltoid, part of the middle deltoid, and even several muscles of the rotator cuff.

High rows may better target your mid-back, namely the middle trapezius, compared to row variations with lower arm paths (6) This finding makes sense, because the high and wide resistance applied through your arms maximizes resistance to the scapula retractor muscles.

If you are already hitting pulldowns or bent-over rows, the barbell high row might be a great addition to round out your training for the back of the shoulder complex. It can also serve as a substitute for reverse flyes, as discussed below.

Hard to Cheat

Compared to reverse flyes, a dumbbell exercise for your rear deltoids and mid-back, the barbell high row promotes strict form. It is a little too easy to generate momentum at the bottom part of a reverse flye, and that momentum helps to carry the dumbbells to the top position without significant muscular activation.

The barbell high row, on the other hand, leaves little room for generating arm swing because tension never really comes off the working muscles. What’s true for both exercises, however, is that you must still remain vigilant to avoid momentum from your hips. This can be accomplished by carefully maintaining the same trunk angle, or distance between your trunk and the floor, throughout the exercise. 

Low Back Health

If you could collect a dollar every time you see an exercise purported to “bulletproof” the low back, you could quickly buy a barbell and build strength and endurance with hip hinge or forward-bent exercises.

Barbell exercises that load the hip hinge include deadlifts, good mornings, bent-over rows, and high rows. They’re all effective for training the spinal erector muscles. For this reason, among others, these exercises may be useful for combating low back problems. For example, the Pendlay row has been used as a part of an effective resistance training protocol for individuals with low back pain. (7)

The barbell high row is an effective exercise for building low back strength and endurance. Will the exercise “bulletproof” your low back? Not in the literal sense, but it may be worth a shot for potentially preventing back problems or treating appropriate types of low back pain.

Disclaimer: All brands of low back pain are different. If you are suffering from low back pain or injury, you should get checked out by a sports medicine physician or physical therapist.

Muscles Worked by Barbell High Row

While traditional bent-over rows and reverse grip bent-over rows are great for building lats due to their narrower grip and lower bar path, the barbell high row biases different muscles of your back. It’s also a phenomenal shoulder-builder.

Middle Trapezius and Rhomboids

Your mid-back muscles include the rhomboids major, rhomboids minor, and the middle part of the trapezius. Rhomboids retract your scapulae, or pull the shoulder blades together, and assist with downward rotation and elevation.

The muscle fibers of the middle part of the trapezius, sometimes called “middle traps,” are oriented horizontally, so they exclusively perform scapula retraction. Since retraction is the predominant resisted movement of the shoulder blades during the barbell high row, it hits middle trapezius and rhomboids.

Rear and Middle Deltoids

Your deltoids are the round muscles that sit atop and envelop your shoulder joints. Well-built deltoids have a “capped” or rounded appearance, which requires training the front, middle, and rear portions of the muscle. The barbell high row hammers the rear deltoids and also hits some of the middle fibers.

Rotator Cuff

The rotator cuff consists of four deep muscles and tendons that surround the ball and socket joint of the shoulder. They are typically considered stabilizing muscles, working to counteract or modify forces imposed on the joint by much larger superficial muscles. During rows, the subscapularis, or anterior rotator cuff, has been shown to be most active. (8)

In addition, anatomical analysis of the posterior rotator cuff (infraspinatus and teres minor) suggests these muscles may also be trained along with the posterior deltoid during the barbell high row. Both muscles pass behind the shoulder joint and are mechanically suited to act as horizontal abductors.

How to Program the Barbell High Row

The barbell high row can be programmed in a full-body workout or in a variety of workout splits. As a multi-joint pulling exercise, the barbell high row can be used to build functional strength or as an efficient way to pack on mid-back and shoulder muscle.

As a Moderate Weight Back-Builder

Lifters with hypertrophy or muscle-building goals should focus on moderate weight sets of barbell high rows. As a rule of thumb, you will use 30-50% less weight for the barbell high row than you do for standard bent-over barbell rows.

For those reaching for calculators or scrolling for calculator apps, relax. There is no need to overthink the weight and repetition range. As long as your sets are high effort, or carried out close to muscular failure, they will be effective at virtually any weight. (3)(9) To put on muscle, perform three or four sets of eight or more repetitions, taking each working set to within two or three repetitions of failure. Rest two or three minutes between sets.

As a Strength Staple

Load barbell high rows with relatively heavy weight, and you’ve got a potent exercise for building upper back and shoulder strength. As the weight increases, stay disciplined with your form. Extending your hips to initiate the row shifts emphasis from your upper body to your lower body.

To build pulling strength, perform three or four sets of four to six repetitions using a challenging weight. Rest two to four minutes between sets.

As Part of a Superset

Using supersets refers to two different exercises performed back-to-back without a rest interval in between. It’s a time-efficient training method, if you’re tough enough to handle it. In the strictest sense, the two exercises comprising a superset should target antagonistic or opposite muscle groups.

Since the barbell high row is a horizontal pulling exercise primarily targeting the back and rear deltoids, its superset counterpart should be a horizontal pushing exercise that hits the chest and front of the shoulders. Appropriate “pushing” exercise options for this push-pull superset include the time-honored bench press, the dumbbell hex press, or the dumbbell bench press. 

Supersets save time, and research indicates lifters experience similar hypertrophy gains compared to straight sets. (10) While supersets are known to result in greater perceived exertion and discomfort, most lifters prefer them over traditional straight sets. (11) For an efficient workout, perform a pressing exercise immediately followed by the barbell high row with no rest in between.

Barbell High Row Variations

Looking for other effective exercises to build your mid-back and shoulders? The row variations below use barbells, dumbbells, resistance bands, and machines to spice up your workout. 

Meadows Row

Another increasingly popular type of exercise uses a barbell as a lever. They’re called landmine exercises. (2) The Meadows row is a single-arm high row landmine exercise. It was popularized by the late coach John Meadows, MS, CSCS.

Aside from the ability to perform the movement unilaterally, a feature making the Meadows row unique is the resistance curve of the exercise. The barbell lever makes the row “heavier” at the bottom position. (2) Keep in mind, you’re stronger at the bottom of the rowing motion than you are at the top. (2)

Also, the target muscles of the mid back and shoulders are stretched at the bottom position while they are exposed to greater loads. These features can make the Meadows row incredibly effective for building pulling capacity and stimulating stretch-mediated hypertrophy.

Resistance Band High Row

Resistance band exercises are great for warm-ups, accessory exercises, pump-work, and travel. The resistance band high row allows for quick setup and performance of the high row movement in an upright position.

To perform resistance band high rows, simply anchor a resistance band securely at the level of your upper chest and take an overhand grip on the band — slightly wider than shoulder-width if using a loop-style resistance band. With your arms at shoulder height, back up into tension. Pull the handles high and wide, leading with your elbows, to bring the band to your upper chest before returning to the starting position. Be sure not to turn the movement into a face pull by pulling the band to eye-level.

Three-Point Dumbbell Wide Row

The dumbbell wide row is the single-arm version of the barbell high row. (1) Using a three-point stance on a bench provides the support you may need to zero-in on target muscles.

Set up by placing the non-working side knee and palm on the bench, with your working-side foot on the floor, and the dumbbell in the working-side hand. Drive your elbow out the side as you pull toward the upper chest. Return to the starting position while allowing your shoulder blade to “wrap forward” around your ribcage.

Machine Wide Row

Support and guidance offered by a well-built machine can help to ensure your rear deltoids and mid-back receive the intended training stimulus from wide rows. The machine can also minimize demands on your low back, which can be useful when managing fatigue throughout a grueling workout.

Find a row machine with wide-set horizontal handles. Adjust the seat to allow a high arm path toward your upper chest. Take overhand grips on the handles and draw the machine’s movement arms back. Like the barbell version, drive your elbows out to your sides and retract your shoulder blades as you pull. Reverse the movement to return to the start position.

FAQs

Build a Top-Level Physique with the Barbell High Row

The barbell high row is an effective exercise for adding muscular thickness behind the shoulders and between the shoulder blades. Over time, this new muscle will fill out the top half of your physique. Better yet, to help keep you in the gym long enough to realize those gains, the barbell high row also promotes shoulder and low back stability.

References

1. Hedrick, A., & Herl, M. (2021). Technique of the unilateral dumbbell wide row. Strength & Conditioning Journal, 43(4), 121-123.
2. Lincoln, M. A., et al. (2023). Exercise Technique: The Landmine Row. Strength & Conditioning Journal, 45(3), 371-378.
3. Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.
4. Suchomel, T. J., et al. (2019). Implementing eccentric resistance training—part 1: a brief review of existing methods. Journal of Functional Morphology and Kinesiology, 4(2), 38.
5. Hermes, M. J., & Fry, A. C. (2023). Intentionally Slow Concentric Velocity Resistance Exercise and Strength Adaptations: A Meta-Analysis. Journal of Strength and Conditioning Research, 37(8), e470-e484.
6. Lim, J. Y., et al. (2015). A comparison of trapezius muscle activities of different shoulder abduction angles and rotation conditions during prone horizontal abduction. Journal of Physical Therapy Science, 27(1), 97-100.
7. Tjøsvoll, S. O., et al. (2020). Periodized resistance training for persistent non-specific low back pain: a mixed methods feasibility study. BMC Sports Science, Medicine and Rehabilitation, 12, 1-12.
8. Wattanaprakornkul, D., et al. (2011). Direction-specific recruitment of rotator cuff muscles during bench press and row. Journal of Electromyography and Kinesiology, 21(6), 1041-1049.
9. Weakley, J., et al. (2023). Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance. Sports Medicine-Open, 9(1), 1-10.
10. Fink, J., et al. (2021). Physiological Responses to Agonist–Antagonist Superset Resistance Training. Journal of Science in Sport and Exercise, 3, 355-363.
11. Andersen, V., et al. (2022). A comparison of affective responses between time efficient and traditional resistance training. Frontiers in Psychology, 13, 912368.
12. Aasa, B., et al. (2015). Individualized low-load motor control exercises and education versus a high-load lifting exercise and education to improve activity, pain intensity, and physical performance in patients with low back pain: a randomized controlled trial. Journal of Orthopaedic & Sports Physical Therapy, 45(2), 77-85.
13. Welch, N., et al. (2015). The effects of a free-weight-based resistance training intervention on pain, squat biomechanics and MRI-defined lumbar fat infiltration and functional cross-sectional area in those with chronic low back. BMJ Open Sport & Exercise Medicine, 1(1), e000050.

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