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Getting started and moving more

If you're starting from scratch or coming back after a long break, this is the place to begin. These guides cover your first week at the gym, walking better and moving more when you're short of time. They also help you look after your balance and mobility as the years go by.

9 guides

Guides on this topic

Will running wreck your knees? Here's what the data say

Training5 min

Will running wreck your knees? Here's what the data say

Recreational running isn't linked to more knee arthritis than staying on the couch. What three meta-analyses found and how to start without worry.

Grip strength in both hands: what the gap may reveal

Training6 min

Grip strength in both hands: what the gap may reveal

A meta-analysis of 900,253 people links one weaker hand to higher mortality. How to measure both hands and what to train, without obsessing.

Your first week at the gym

Beginners7 min

Your first week at the gym

The first time you walk through those doors everything feels overwhelming. But you have got this.

From the sofa to walking 5K: an 8-week plan to start moving again

Beginners15 min

From the sofa to walking 5K: an 8-week plan to start moving again

If you have been doing nothing for a while, you don't need to walk into a gym tomorrow. You need to start with something your body still remembers: walking.

It is not the steps. It is how fast you take them

Training5 min

It is not the steps. It is how fast you take them

Your watch counts the thing the studies do not track. The number they do track fits inside the walk you already take, with no extra time.

You do not need an hour to train. Two windows of five minutes are enough

Training8 min

You do not need an hour to train. Two windows of five minutes are enough

A meta-analysis measured what happens when exercise lasts under five minutes and gets repeated a couple of times a day. The response from your heart and lungs is surprising, and the dropout rate even more so.

A 5-minute daily mobility routine for bodies that work seated

Training15 min

A 5-minute daily mobility routine for bodies that work seated

Eight hours sitting take their toll. Tight hips, loaded lower back, shoulders rolled forward. Five well-chosen minutes a day change the conversation.

Balance and aging well: why strength helps in your next decades

Training15 min

Balance and aging well: why strength helps in your next decades

Falls are one of the big risks past a certain age. Strength is not vanity: it is one of the most practical tools to look after your long-term autonomy.

Your ID says one age. Your cells can say eight years less

Training8 min

Your ID says one age. Your cells can say eight years less

Strength training is linked to aging almost eight years slower on the inside. Here is what that actually measures, what it still does not prove, and how to fit it into your week without changing your life.

Now put it into practice.

Your first visit is free Monday through Friday. Train, experience the gym and decide for yourself.

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