Every January, gyms, fitness centers, and training classes worldwide witness a surge in memberships as people commit to New Year’s resolutions targeted at healthier and fitter bodies. 

“If you want to get lean this year, the odds are stacked against you,” said fitness content creator Jeremy Ethier in a video published to YouTube on New Year’s Day, 2024. He claimed that over 80 percent of people who start a weight loss program quit before achieving their goal. A January 2023 study in the International Journal of Environmental Research and Public Health found that “setting personal resolutions or goals concordant with intrinsically meaningful motives is an important determinant in mental wellbeing and sustained exercise adherence. (1)

Assuming one’s interior motives are correctly aligned for success, what tools should one employ to find success? Ethier shared three science-backed steps that helped him shed body fat while retaining muscle mass. Check them out below:

Jeremy Ethier’s Three-Step Weight Loss Plan

Step One — Diet

“Diet is, without a doubt, going to drive most of your results,” said Ethier, advising that entering a calorie deficit — burning more calories than you consume — compels the body to burn stored body fat for energy.

Ethier suggested fixing one’s food environment. This involves the removal of junk and other trigger foods from the home and placing high-calorie snacks in harder-to-reach places so it is more difficult to casually nosh.

Ethier highlighted the importance of mindful eating. A study published in BMC Public Health concluded that “more frequent family eating while watching TV was associated with increased odds of overweight and obesity.” (2)

Foods To Include

Protein is the most important macronutrient for building muscle and burning fat. Ethier recommended consuming about 0.8 grams of protein per pound of body weight per day (3). For example, a 180-pound individual should aim to eat around 144 grams of protein daily. 

Image via Shutterstock/wavebreakmedia

Eating satiating foods can also help shed fat since feeling full for longer periods of time can lead to consuming fewer calories. According to the European Journal of Clinical Nutrition, potatoes, oats, whole grains, lean proteins, apples, and oranges are among the most satiating foods. (4)

Ethier suggested eating fibrous, nutritious foods 80 percent of the time and allowing for treats and more processed foods for the remaining 20 percent of the time. 

Sample 80-20 Percent Meal Plan

Breakfast — Protein Pancakes

Lunch — Salmon and Potatoes

Dinner — Chicken and Veggies

Dessert — Greek Yogurt with Fruit

[Related: These Are the 10 Best Carbs to Eat for Bodybuilding]

Step Two — Exercise

A 2023 meta-analysis published in Advances in Nutrition found that combining a calorie deficit that maintained high protein with resistance training or mixed exercise was the most effective strategy to improve body composition. (5)

Resistance training signals the body to prioritize using fat stores instead of muscle for energy. Ethier recommended lifting weights three to five times per week while maintaining a consistent step count, ideally around 7,000 steps per day.

Step Three — Consistency

The final step, and often the most challenging, is staying consistent. Ethier shared three “consistency hacks” to help maintain a fat loss regimen.

1. The Power of 60 Percent

“Instead of aiming for perfection, aim to hit your goals at least 60 percent of the time,” said Ethier. Hit your fitness goals four to five days a week; aim for more once consistently hit this target. 

2. Diet Breaks

The second hack involves taking diet breaks every eight to 12 weeks. It comprises increasing regular calorie intake by 500 for a week or two. 

While a diet break is not a free pass to eat whatever you want, it can offer more flexibility with food choices and help to recharge mentally and physically before the next dieting phase.

3. Don’t Measure Progress via Belly Fat

Per Ethier, most people tend to initially lose fat around their chest, shoulders, arms, back, and face. Once the body has lost enough fat from those areas, it will shed fat from the upper stomach area and then, finally, the lower belly. 

Losing body fat requires patience. “Most people highly underestimate how much fat they have to lose and how long it takes to do so,” said Ethier. “Expect it to take longer than you think. As long as you trust the process, you will succeed.”

References

Dickson JM, Hart A, Fox-Harding C, Huntley CD. Adaptive Goal Processes and Underlying Motives That Sustain Mental Wellbeing and New Year Exercise Resolutions. Int J Environ Res Public Health. 2023 Jan 4;20(2):901. doi: 10.3390/ijerph20020901. PMID: 36673668; PMCID: PMC9858624.

Kegler MC, Hermstad A, Haardörfer R. Home food environment and associations with weight and diet among U.S. adults: a cross-sectional study. BMC Public Health. 2021 Jun 1;21(1):1032. doi: 10.1186/s12889-021-11102-2. PMID: 34074262; PMCID: PMC8169424.

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.

Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90. PMID: 7498104.

Eglseer D, Traxler M, Embacher S, Reiter L, Schoufour JD, Weijs PJM, Voortman T, Boirie Y, Cruz-Jentoft A, Bauer S; SO-NUTS consortium. Nutrition and Exercise Interventions to Improve Body Composition for Persons with Overweight or Obesity Near Retirement Age: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2023 May;14(3):516-538. doi: 10.1016/j.advnut.2023.04.001. Epub 2023 Apr 6. PMID: 37028708; PMCID: PMC10201832.

Featured image via Shutterstock/wavebreakmedia

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It’s ok to want big, strong arms. Lifting weights can boost your confidence, improve your health, and make you stronger — but wanting to look buff in a sweater is a perfectly acceptable goal, too. Aesthetics aside, bigger stronger arms can help you lift more weight. After all, you use your arms in some fashion whenever you train your upper body!

Below, we’ve compiled the 10 best upper arm exercises you can do to build muscle or increase your strength. You’ll also learn more about how to specifically program arm workouts into your other training days and how to progress with them. 

10 Best Arm Exercises

Barbell Curl

Concentration Curl

Hammer Curl

Cable Curl

Chin-Up

Dumbbell Skull Crusher

Dip

JM Press

Triceps Pushdown

Overhead Triceps Extension

1. Barbell Curl

Why Do It: The main benefit of the barbell curl is that it allows you, relatively speaking, to lift more weight as you’re both standing and curling with two hands. Barbell curls are simple, straightforward, and allow you to place a high amount of tension on your arms. If the standard barbell curl is painful for you, try working with an ez-bar instead.

How To Do It

Load a barbell up with a weight that you can curl comfortably with good form (meaning you’re not using momentum to cheat the weight up).

Grip the middle of the bar so that your hands are angled in.

Keep your arms at your sides and flex your elbows to curl the weight up towards your shoulders.

Lower the weight back down so that your arms are fully extended with control. 

Coach’s Tip: Keep your upper arms tucked to your sides while you curl.

Sets and Reps: Try 4 sets of 8 reps here. 

2. Concentration Curl

Why Do It: The concentration curl was made famous by Arnold Schwarzenegger in the 1975 film “Pumping Iron.” The Austrian Oak was bent over, one hand resting on a knee and his other arm curl weight straight up.  Arnold was truly ahead of his time. Another bonus is that these are done one-arm at a time, and so you’ll be doing more work and therefore burning more calories, which never really hurt anyone. 

How To Do It

Grab a light dumbbell and hold it in one hand.

Hinge at the hips and place your free hand on your knee (you can also brace on a bench or a dumbbell rack).

Let the loaded arm extend straight down.

Keeping your arm in a straight line, flex your elbow to curl the weight up towards your opposite shoulder. 

Coach’s Tip: You should feel a strong, almost painful contraction in your bicep. 

Sets and Reps: Go for 2 or 3 sets of 8 to 12 reps. 

3. Hammer Curl

[Read More: 7 Best Adjustable Dumbbells of Winter 2023]

Why Do It: The hammer curl has you curl two dumbbells with your palms facing one another. This curl variation targets the brachialis, which sits underneath the biceps and makes your arms look thicker from the front. 

How To Do It

Hold a dumbbell in each hand, and make sure that your palms are facing one another.

Keep your chest up, and curl the weights up towards your shoulders. 

When the dumbbells are near your shoulders, feel for a contraction, and, once you find it, hold that position for a second or two.

Lower the weights back down under control. 

Coach’s Tip: You can let your elbows travel forward slightly and “curl” the weights across your body for a better mind-muscle connection. 

Sets and Reps: Try 4 to 5 sets of 6 to 8 reps on this one. 

4. Cable Curl

Why Do It: When you curl a dumbbell or barbell, it becomes easier at the top and bottom of the exercise, since the weight is closer to your body. A cable is heavy throughout the entire range of motion of a curl. Also, instead of using just a straight bar, you can curl with an ez-bar attachment, a rope, even a pair of handles if you like.

How To Do It

Set a cable pulley to the lowest point of the machine and attach your bar of choice — a straight bar, ez-bar, and rope are all standard options.

Select a moderate weight, and grab the handle in both hands.

Take a few steps back so that the weight stack is suspended and the cable is taut.

Slowly curl the bar up towards your shoulders and lower the bar back down with control. 

Coach’s Tip: Lean back slightly and allow your arm to drift a bit forward in front of your torso. 

Sets and Reps: Do 3 or 4 sets of 8 to 10 reps. 

5. Chin-Up

Why Do It: The chin-up is a bodyweight move known for its back-building benefits, but the biceps are a crucial player in this exercise, too. As a bonus, you don’t need any equipment other than a stable bar to perform chin-ups, making them a convenient at-home arm exercise as well. 

How To Do It

Grab onto a pull-up bar with an underhand grip and let your body hang with your arms fully extended.

Squeeze your shoulder blades together and pull your body up, leading with your elbows.

Keep pulling until your chin is at or above the bar, lower yourself back down under control. 

Coach’s Tip: Lower yourself down all the way between reps to fully stretch your biceps. 

Sets and Reps: Go for 2 or 3 rounds to muscular failure. 

6. Dumbbell Skull Crusher

Why Do It: The dumbbell skull crusher allows you to isolate each arm, which lets your weaker side platy catch up if you have an imbalance present. You can also perform these with your palms up or facing each other, which is usually more comfortable for your wrists. The skull crusher isn’t a new triceps exercise, but it’s one of the best muscle-building arm workouts out there.

How To Do It

Pick up two light to moderate dumbbells and lay down, back first, on a weight bench with your feet firmly planted on the floor.

Raise both dumbbells over your chest, arms fully extended and palms facing each other.

Flex at the elbows to lower the dumbbells toward your forward and to the top of your shoulders. 

Coach’s Tip: It’s okay to let your upper arms travel backward a little bit as this can also increase the stretch you feel on your triceps. 

Sets and Reps: Try 2 sets of 12 to 15 reps here. 

7. Dip

Why Do It: The dip is lauded for its ability to add muscle all across your upper body. Your core gets a workout, too, as you work to stabilize yourself while suspended in the air. Similar to the chin-up, this bodyweight exercise forces you to move your entire weight with just your triceps. Dips make for a great workout finisher at the end of an arm day. 

How To Do It

Suspend yourself between two parallel bars, with your elbows locked out.

Get stable and then bend your elbows to lower your body down until your arms are bent at 90 degrees.

Keep your chest up and your body straight to work your triceps more than your chest. Press back up. 

Coach’s Tip: Keep your shoulders depressed and away from your ears the entire time.

Sets and Reps: Try 3 rounds to failure for a triceps pump. 

8. J.M. Press 

This exercise, which is the brainchild of powerlifter J.M. Blakley who has benched 710-pound equipped, is essentially a bench press, except you lower the bar to your neck and keep your elbows tucked in to keep the tension on the triceps.

This bench press-skull crusher hybrid allows you to place a heavier load on your triceps, for a more significant stimulus and has more carryover to your bench press.

How To Do It

Set up on a bench press and hold the bar with a closer grip, hands shoulder-width apart.

Keep your elbows tucked in at bout 45 degrees and lower the bar towards your chest.

When you start to feel your chest working, about halfway, shift the bar back towards your forehead so that it’s eventually sitting over your neck. 

Coach’s Tip: Start light on this one; the empty barbell might be enough weight for you.

Sets and Reps: Do 3 or 4 sets of 12 to 15 reps. 

9. Triceps Pushdown

You probably don’t need to be introduced to the triceps pushdown — it’s a classic. By pushing an attachment down with just your triceps, you can fully isolate the area.

The cable also keeps constant tension on the muscle, and you can attach a variety of handles for a varied grip to better feel the contraction or alleviate elbow or wrist pain. 

How To Do It

Set a cable pulley to the highest setting and attach your handle of choice — a straight bar, ez-bar, rope, or D-handle.

Grab it with both hands and stand about a foot or so away from the cable machine.

Flex your elbows to push the bar down until your arms are fully extended.

The handle should be at your hips. Slowly lower the weight back to the starting position. 

Coach’s Tip: Keep your elbows tucked in at your sides and start with the bar at about chest height.

Sets and Reps: Perform 4 sets of 8 to 10 repetitions here.

10. Overhead Triceps Extension

[Read More: The 12 Best Arm Exercises for CrossFitters]

Why Do It: One part of your triceps, the long head, crosses both your elbow and shoulder joint. If you want to train this part of your arm for complete triceps development, you’ll need to do at least one movement with your arm up behind your head. The overhead triceps extension is the gold standard here, and is one of the best under arm exercises you can do as well. If you don’t have access to an adjustable cable station, you can also do this move by standing on a long resistance band. 

How To Do It

Set a cable pulley with the attachment of your choosing to around waist height. 

Grab the attachment and take a step back to pull the cable taught.

Twist around so your arms come up behind your ears and the cable is pulling down behind you. Your elbows should be pointing up towards the ceiling.

Brace your core and then extend your arms by contracting your triceps until your arm points fully upwards. 

Coach’s Tip: Start out with a light weight, since this exercise is quite challenging on your shoulder mobility. 

Sets and Reps: Do 3 sets of 15 to 20 reps. 

5 Arm Workouts To Incorporate

A pair of big arms can do a lot more for you than just grabbing attention at the beach. From bear hugs to bench press competitions, your biceps and triceps are involved in almost everything you do in and out of the gym.

While some will puff their chests and declare that they built their arms with pull-ups, presses, or — somehow — squatting, most lifters who have been in the game awhile will concede that if you want big arms, you have to train for big arms. 

Arm Workout for Size

These exercise selections are well-rounded suggestions, but remember that bodybuilding is highly individual. If you struggle to elicit a good contraction with an exercise, don’t force a square peg into a round hole. Substituting exercises that don’t serve you well can potentially spare you injury and keep you on the fast track to progress. 

[Read More: The 13 Best Kettlebells of 2023, Tested By Fitness Experts]

Arm Workout for Strength

The two main factors when integrating arm work into a strength routine are 1) the exercises should complement your primary lifts or activities, and 2) the training should not hamper your performance elsewhere. As such, perform this workout on its own day or after your primary training, and don’t be afraid to adjust volume as needed.

[Read More: The Best Arm Workout for Powerlifters and Strength Athletes]

Arm Workout for Beginners

For exercise newbies, one of the best things about your training “economy” is your rate of return. In simple terms, this means that first-timers can get a lot out of a little. More volume and intensity will be required with more years of training under your lifting belt, but beginner programs should be lean and mean. 

Perform this workout once per week to start, adding weight or reducing rest times as it gets easier. 

[Read More: 4 Arm Exercises You’ve Never Tried Before]

Arm Workout for Weightlifters

Elbow stability is a critical element of weightlifting, both in training and during competition. Contrary to popular belief, bulging biceps don’t interfere with your ability to fully extend the elbow, as long as your triceps training is proportional and you stretch regularly. 

Further, diligent accessory training may help diminish elbow and shoulder pain, both of which commonly plague Olympic lifters and can interfere with programming if left unaddressed. 

[Read More: The 8 Best Arm Exercises for Weightlifting]

Bodyweight Arm Workout

When it comes to calisthenics training and muscle growth, the key is leverage. More specifically, compromising your leverage as much as possible, so you’re utilizing as much of your own weight as you can for a sort of pseudo-overload. 

Hit this workout twice per week to start, focusing on reducing rest times and stressing your eccentric tempo to drive progress. We’ve included both a beginner and advanced option so you can tailor your training specifically to your fitness level. 

[Read More: Arnold Schwarzenegger’s Arm Workout, Explained and Remixed for All Experience Levels]

How Often Should You Train Arms?

The first thing you need to figure out is your total volume per week. For muscle hypertrophy (muscle growth), more is better (within reason). One study had lifters perform both the bench press and squat three times per week. One group performed one set per workout, another did three sets, and the third group was assigned five sets per workout. When it came to gaining muscle, the high-volume group saw the best results. (1)

Your arms are much smaller than the chest and legs, so you may not need as much volume. When it comes to arm training frequency, we suggest somewhere between eight to 12 sets weekly for new lifters (a year or less of weight lifting experience) and 10 to 14 sets per week for more seasoned gym-goers. Keep in mind these set recommendations are per muscle group. 

[Read More: Try These 6 Unique Bodybuilding Arm Exercises to Spark New Muscle Growth]

How you split up your arm training is important, too. You can bust out eight sets for your triceps and biceps each in one workout, but then you’ll risk DOMS. And since your bi’s and tri’s are involved in a lot of upper-body movements, muscle soreness may impede your other workouts. Instead, you can break up your arm training into two to three workouts per week, paired with either a similar or unrelated muscle group.

Your biceps are involved in all pulling exercises, and your triceps are responsible for pushing. Some lifters prefer to pair the biceps and triceps with muscles that don’t recruit them — like chest and biceps or back and triceps — since your arms will be fresher. Others reason you’re already fatiguing that area and that the muscles work synergistically, so it’s more optimal to work them together. If you follow an upper and lower body split, then tack a few sets of each muscle onto the end of your upper body exercises. You can decide what works best for you.

How To Progress Your Arm Training

Building more muscular arms comes down to progressive overload, which means you’ll add just a bit more stress to your muscle each workout. This can be achieved by lifting more weight, performing more reps, or even changing the tempo. For the sake of ease, we suggest trying progressive overload with reps. 

Pick a number of reps to perform for each set, and then add one rep to each set each week. For example, you can do three sets of 10 reps for hammer curls. After four weeks, you will be performing three sets of 13 reps. After four weeks, drop the reps back down to your starting rep number and up the weight by two and a half to five pounds. Repeat the process.

[Read More: The Best Bodybuilding Arm Workout, Customized to Your Experience Level]

Train in both a lower and higher rep range. While doing fewer, heavier reps won’t make you bigger, they will make you stronger. (2) And that strength will allow you to, over time, lift more weights, which is what you need to do to continue to overload your target area progressively. In this instance, strength isn’t the end goal — it’s a means to an end. A stronger muscle is a bigger muscle. 

A good general rule of thumb is to lift heavier at the start of your workout and then move on to lighter, higher-rep sets. Otherwise, you’ll be too fatigued to lift more weight. Start off your arms workouts by performing an exercise for five to eight reps, with a weight you can do for one rep short of failure. Then, perform your other exercises for eight to 12 reps. 

More Arm Training Tips

Chase the Pump, a Powerlifter’s Guide to Arm Training

Arms Growing Stubbornly Slow? Try Using Biceps and Triceps Eccentric Training

References

Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019;51(1):94-103. doi:10.1249/MSS.0000000000001764

Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797.

Featured Image: Improvisor / Shutterstock

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Discover the 6-12-25 workout method: a unique blend of strength, endurance, and hypertrophy training.

This compelling approach goes beyond traditional workouts by varying rep counts in a single session, delivering results you have to experience to believe.

We’ll look at the science behind why this method works wonders for muscle growth and fat loss. Ever wondered how to incorporate it effectively for different muscle groups? Stay tuned as we reveal specific exercises and strategies for pectorals, back, and quads, and delve into the surprising afterburn effects.

What is the 6-12-25 Method?

At its core, the 6-12-25 method is a tri-set program where each set comprises three different exercises performed back-to-back with no rest. The magic lies in the rep scheme – 6 reps for the first exercise, 12 for the second, and a whopping 25 for the third. This unique combination not only challenges your muscles but also skyrockets your metabolic rate, turning your body into a fat-burning machine.

Now, let’s break it down: the first exercise, limited to 6 reps, typically involves a heavier lift focusing on strength. Think squats, bench presses, or deadlifts. This is where you channel your inner beast, lifting heavy to stimulate muscle growth and strength gains.

Transitioning to the second exercise with 12 reps, the focus shifts to moderately heavy movements that blend strength with endurance. Here, you might find yourself doing lunges, pull-ups, or overhead presses. It’s a challenging middle ground, ensuring muscle fatigue but allowing for a slightly higher rep count.

Finally, the 25-rep finale is where endurance takes center stage. This segment often includes lighter, more repetitive movements like kettlebell swings, push-ups, or leg raises. It’s a true test of mental grit and endurance, pushing you to the edge as your muscles scream for a breather.

But here’s the kicker: the 6-12-25 method is starkly different from traditional workouts where the focus is either on lifting heavy for fewer reps or lighter for more reps. This ingenious method combines the best of both worlds – strength, hypertrophy, and endurance, all rolled into one.

The method was developed by the late strength and conditioning coach, Charles Poliquin, a highly influential figure in the field.

The Science Behind 6-12-25

Muscle Hypertrophy and Endurance

The 6-12-25 method doesn’t just randomly juggle numbers. It’s grounded in the principles of muscle hypertrophy and endurance. When you lift heavy at six reps, your muscles undergo significant tension, a key driver for muscle growth or hypertrophy. This phase targets your type II muscle fibers, known for their growth potential and power output.

Transition to 12 reps, and you’re in the hypertrophy sweet spot. Here, the moderate weight challenges your muscles just enough to promote growth, but also starts tapping into your endurance. It’s like telling your muscles, “Hey, we’re not just about power; we’re here for the long haul too.”

Finally, the 25-rep set is where endurance takes the spotlight. This is less about building size and more about muscle stamina and resilience. It’s a marathon for your muscles, pushing them to adapt to prolonged stress. This phase predominantly works your type I muscle fibers, enhancing their efficiency and endurance capacity.

A study comparing different periodization models (linear, daily undulating, and reverse linear) for strength and endurance found that varying repetition ranges can be effective for improving muscular endurance. This supports the idea that the varied rep ranges in the 6-12-25 method could be beneficial (Rhea et al., 2003).

High-Rep Training

Sports science has long debated the efficacy of high-rep training. The verdict? It’s a powerhouse for endurance and metabolic conditioning. High reps at lower weights increase muscular endurance and enhance cardiovascular health. Plus, they improve your body’s ability to clear lactate, meaning you can push harder for longer without hitting that dreaded wall of fatigue.

Another study comparing linear and reverse linear periodization showed that varied training intensities can lead to significant gains in muscle strength and changes in body composition, which are likely goals of the 6-12-25 method (Prestes et al., 2009).

Metabolic Stress

Now, let’s talk metabolic stress, a crucial but often overlooked aspect of muscle building. When you lift, especially in the higher rep ranges of 12 and 25, you create a build-up of metabolites like lactate. This triggers a response in your body, leading to increased growth hormone release, which is a key player in muscle repair and growth. Think of it as setting off a muscle-building alarm in your body.

Moreover, this metabolic stress causes muscle swelling, temporarily making your muscles look larger. But it’s not just for show; this swelling actually signals your body to reinforce and strengthen the muscle fibers, leading to long-term growth.

How to Implement the 6-12-25 Method

Here’s your step-by-step roadmap to mastering this unique workout strategy:

Select Your Trio: Begin by choosing three exercises for each muscle group you’re targeting. Ensure these exercises vary in intensity and type – one heavy, one moderate, and one light.

Sequence Matters: Start with the heavy lift (6 reps), followed by the moderate one (12 reps), and end with the light, high-rep (25 reps) exercise. This sequence is crucial for maximizing the method’s effectiveness.

No Breaks Allowed: Flow through the 6, 12, and 25 reps without rest in between. It’s about maintaining that momentum and pushing your limits.

Rest and Repeat: After completing the tri-set, take a brief rest – typically 1-2 minutes – then dive back in. Aim for 2-3 rounds to start with, gradually increasing as you progress.

6-12-25 Examples for Key Muscle Groups

Pectoral Muscles

Crafting an effective 6-12-25 workout for the pectoral muscles involves selecting exercises that not only challenge these muscles across different rep ranges but also stimulate growth, strength, and endurance in a synergistic manner.

Heavy Lift: 6 Reps – Bench Press

The bench press is the quintessential exercise for building brute chest strength. By loading it heavily for six reps, we’re targeting the fast-twitch muscle fibers in your pecs. These fibers are most responsive to growth when exposed to high-intensity, heavy lifting.

Moderate Exercise: 12 Reps – Incline Dumbbell Press

The incline angle hits the upper chest, an area often under-targeted. The moderate 12-rep range is perfect for balancing muscle hypertrophy with endurance. Dumbbells allow for a greater range of motion than a barbell, ensuring comprehensive muscle engagement and growth.

High-Rep Finisher: 25 Reps – Cable Flyes

Finishing with cable flyes at 25 reps shifts the focus from strength to endurance. This high-rep work is crucial for enhancing muscle stamina and conditioning. The constant tension from the cables ensures that your chest muscles are engaged throughout the entire range of motion, maximizing endurance and muscle tone.

Back Muscles

Targeting the back muscles using the 6-12-25 method involves a strategic selection of exercises that progressively challenge these muscles through varying rep ranges, effectively enhancing strength, size, and endurance. Let’s delve into an exemplary routine tailored for back development.

Heavy Lift: 6 Reps – Pull Ups

Weighted pull-ups are a stellar exercise for targeting the upper and middle back muscles, including the latissimus dorsi, trapezius, and rhomboids. By adding extra weight for a challenging six reps, we’re honing in on strength development. This exercise demands a high level of muscle engagement, making it perfect for stimulating the fast-twitch muscle fibers. These fibers are key for power and strength gains. By focusing on a lower rep range with added resistance, weighted pull-ups efficiently build muscle strength and size, making them an ideal start for the 6-12-25 back routine.

Moderate Exercise: 12 Reps – Bent Over Rows

Transitioning to bent over rows for 12 reps serves a dual purpose. This exercise hits the upper and middle back muscles, including the lats and rhomboids, promoting balanced muscle development. The moderate rep range bridges the gap between pure strength and endurance training, targeting both muscle growth (hypertrophy) and muscular endurance. It’s a pivotal point in the workout, ensuring the back muscles are thoroughly engaged.

High-Rep Finisher: 25 Reps – Lat Pulldowns

Finishing with lat pulldowns for 25 reps shifts the focus towards endurance and conditioning. This exercise targets the latissimus dorsi, a major muscle of the back, enhancing its endurance and stamina. The high-rep range at a lighter weight helps in refining muscle tone and endurance, essential for a well-rounded back development. It ensures the back muscles are pushed to their limit, maximizing endurance and muscle fatigue for comprehensive development.

Quad Muscles

For a truly effective quad workout using the 6-12-25 method, each exercise is carefully selected not just for its impact on the quadriceps but for how it integrates into this dynamic rep scheme. Let’s break down a quad-focused routine, highlighting the rationale behind each exercise choice.

Heavy Lift: 6 Reps – Barbell Front Squats

The front squat is chosen for its exceptional ability to target the quadriceps. Unlike the back squat, the front squat places more emphasis on the front of the thigh. By performing this exercise with a heavier load for six reps, it maximally engages the quad muscles, prioritizing strength development. This phase is crucial for stimulating muscle growth in the quads, focusing on the fast-twitch muscle fibers known for their growth potential.

Moderate Exercise: 12 Reps – Leg Press

The leg press is an ideal choice for the 12-rep range, offering a blend of muscle-building and endurance. It allows for targeted quad engagement while also involving the glutes and hamstrings. This exercise provides a controlled environment to safely increase the volume of work on the quads, effectively bridging the gap between strength and endurance training.

High-Rep Finisher: 25 Reps – Walking Lunges

To cap off the routine, walking lunges are perfect for a 25-rep endurance finisher. This exercise not only continues to engage the quadriceps but also incorporates a level of stability and coordination, enhancing overall leg function and endurance. The high-rep range challenges the muscular endurance of the quads, ensuring a comprehensive workout that enhances both strength and stamina.

References:

https://pubmed.ncbi.nlm.nih.gov/12580661/

https://journals.lww.com/nsca-jscr/fulltext/2009/01000/comparison_of_linear_and_reverse_linear.39.aspx

The International Powerlifting Federation (IPF) has confirmed its calendar for 2024, which features brand-new events. With the IPF elite vying for qualification for the 2025 World Games, 2024 promises to be a great year for powerlifting. Here’s a quick rundown:

February 2024 — Sheffield Powerlifting Championships

The first event of 2024 is the highly anticipated second edition of the Sheffield Powerlifting Championships. The brainchild of SBD Apparel will occur on Feb. 10, 2024, in Sheffield, UK, and feature 24 of the IPF’s top raw lifters.

There is a huge prize fund at play: the top prize of £25,000 (approximately $31,800) will be awarded to whoever scores the highest proportion of the IPF world total record in their class. There are also £5,000 bonuses for any Open IPF world record broken. Therefore, a single individual could potentially achieve a payout of £45,000 ($57,300).

March — Arnold Sports Festival UK

On March 15, the Arnold Sports Festival UK returns. The IPF will host raw and equipped lifting at the heart of the event in Birmingham, UK. Top lifters from all over Europe will compete for cash prizes and world records across three days of powerlifting and bench pressing.

May — World Bench Press Championships

The first IPF World Championships of 2024 are the World Bench Press Championships in Austin, TX. This will be a mammoth event, spanning 11 days, covering all age categories for raw and equipped benchers.

The contest begins on May 21, 2024, and will adopt a format in which age classes lift during the day and Open classes lift in the evening prime time session.

June — World Classic Powerlifting Championships

The World Classic Powerlifting Championships (CWC) begin on June 16, 2024, in Druskininkai, Lithuania. This is one of the IPF’s flagship events. The 2023 edition in Malta drew record viewership. It received well over half a million views on some of the YouTube livestreams; two of the sessions were broadcast live to millions on the Eurosport and Eurosport Asia TV channels.

The 2024 CWC is a qualifying meet for the 2025 World Games (TWG) in Chengdu, China — the 2025 TWG will be the first time classic powerlifting is featured in the multi-sport event. At TWG, the standard IPF weight classes are combined as follows, giving four classes rather than eight:

2025 The World Games Weight Classes

Men’s Lightweight (59kg and 66kg)

Men’s Middleweight (74kg and 83kg)

Men’s Heavyweight (93kg and 105kg)

Men’sSuper-Heavyweight (120kg and 120+kg)

Women’s Lightweight (47kg and 52kg)

Women’s Middleweight (57kg and 63kg)

Women’s Heavyweight (69kg and 76kg)

Women’s Super–Heavyweight (84kg and 84+kg) 

The top three in each weight class at the 2024 CWC automatically qualify for the 2025 TWG, with the exception that there cannot be more than two athletes from the same country in a single weight class. A number of wildcards will be allocated by each regional affiliate (Europe, North America, South America, Africa, Asia, and Oceania).

Qualification for the 2025 Sheffield will depend on performance at the CWC.

July — Euro Muscle Show

A new contest has arisen in the IPF calendar, exclusive to the Junior categories. Lifters aged 14-23 will compete in the Euro Muscle Show in Amsterdam, Netherlands. The two-day event begins on July 13, 2024, and offers cash prizes.

July — FISU World Championships

The IPF joined the Fédération Internationale du Sport Universitaire (FISU) in 2019. This will be the first time that powerlifting is featured in the FISU World Championship program. The event is open to university students only and begins on July 23, 2024, in Tartu, Estonia.

August — World Junior Powerlifting Championships

The World Junior Powerlifting Championships features raw and equipped lifting in the sub-Junior (ages 14-18) and Junior (ages 19-23) categories. It begins on Aug. 28, 2024, in sunny Valletta on the beautiful island of Malta.

October — World Masters Powerlifting Championships

In 2024, the IPF’s hardy cohort of Masters lifters will converge on the lush environs of Sun City, South Africa, for the World Masters Powerlifting Championships. This is a huge event covering raw and equipped lifting across four Masters age classes:

Masters 1 — age 40-49

Masters 2 — age 50-59

Masters 3 — age 60-69

Masters 4 — age 70 and up 

[Related: Tim Monigatti (74KG) Raw Deadlifts 15 Kilograms Over IPF World Record]

November — World Equipped Powerlifting Championships

The final world championships of 2024 is the World Equipped Powerlifting Championships, beginning on Nov. 11, 2024, in the land of ice and fire — Reykjavik, Iceland. As with the CWC, this competition is a qualifier for the equipped section of the 2025 TWG. The qualification process runs the same way for classic: the 64 best lifters (32 men and 32 women) will be selected to represent their country in Chengdu, China, in 2025.

More Powerlifting Content

Sonita Muluh (+84KG) Smashes the 300-Kilogram Raw Squat Barrier

Karlina Tongotea (76KG) Squats 2.5 Kilograms Over IPF Raw World Record During 2024 Sheffield Prep

Jesus Olivares Raw Deadlifts 10 Kilograms Over IPF World Record In Training

Featured image: @theipf on Instagram

The post 2024 IPF Event Calendar Confirmed appeared first on BarBend.

Are you looking to strengthen your back with one of the most effective back exercise, the Lat pull down? 

We’ll delve into the essential anatomy of the exercise, highlighting how it targets not just your latissimus dorsi but other key muscles for a balanced, stronger back. But it’s not just about what muscles are worked; we’ll also cover common mistakes and how to avoid them, ensuring you get the most out of every rep without injury.

Plus, we’ll explore effective alternatives for those without access to a lat pulldown machine, ensuring no one is left behind in the journey to peak back strength. 

Understanding the Lat Pulldown

The lat pulldown is a key exercise for targeting your back muscles, particularly the latissimus dorsi. Proper form and understanding the movement can significantly enhance your strength development.

Anatomy of the Lat Pulldown

The primary muscle worked during the lat pulldown is the latissimus dorsi, which is the broadest muscle of your back and responsible for pulling movements. Additionally, this exercise engages several other muscles, such as the biceps, rhomboids, and trapezius, to support the movement.

Benefits of the Lat Pulldown

Lat pulldowns build strength and muscular endurance in your upper body. They are particularly effective for developing a wide back and improving overall upper body aesthetics. Moreover, they can help improve your posture by strengthening the muscles that retract the shoulder blades.

Common Mistakes and How to Avoid Them

The effectiveness of the lat pulldown is often compromised by common mistakes:

Improper grip width: To target the lats effectively, use a grip that is slightly wider than shoulder-width.

Leaning too far back: Maintain a slight lean of about 30 degrees to properly engage your lats without putting undue stress on your spine.

Pulling the bar behind the neck: Pull the bar to the front of your chest. Pulling behind the neck can lead to shoulder strain and is less effective for lat engagement.

Adopting proper form is crucial in preventing injuries and ensuring that the correct muscles are being worked. Remember to execute each repetition with controlled movements, avoiding momentum to do the work.

Setting Up for Success

To achieve the best results with the lat pull-down exercise, it’s crucial to set up the machine correctly for your body dimensions and strength level.

Choosing the Right Weight

Begin by selecting a weight that you can pull down with good form for 8 to 12 repetitions. It should be challenging but not so heavy that your form breaks down. Note that a study on trained athletes identified specific predictors for pull-up success, highlighting the importance of appropriate weight settings.

Adjusting the Machine’s Seat and Thigh Pad

Adjust the machine’s seat so that when you sit, the pull-down bar is just within reach. Next, adjust the thigh pad to fit snugly against your legs, preventing you from rising out of the seat as you pull the weight. Proper seat and thigh pad adjustments are crucial to targeting the right muscles and maintaining form.

Grip Variations and Hand Positions

Different grip variations can target the latissimus dorsi muscle from varying angles:

Wide grip: Grasp the bar with an overhand grip wider than shoulder-width to emphasize the outer lats.

Close grip: Use a handle attachment and grip it with palms facing each other (neutral-grip) to put more emphasis on the lower lats.

Overhand grip: This traditional grip, where your palms face away from you, can be applied to both wide and close-grip pulling motions.

Remember that grip width and hand position significantly impact muscle recruitment, as suggested by an EMG comparison study.

Executing the Lat Pulldown

When performing the lat pulldown, it’s crucial to use proper form and control to maximize muscle engagement and minimize risk of injury. Here’s how to execute this exercise correctly.

The Proper Form and Technique

To start, adjust the knee pad of the machine to fit snugly against your legs to prevent your body from being raised by the resistance. Grip the bar slightly wider than shoulder-width. Sit down with your arms extended overhead, and make sure your back is straight. Initiating the movement, pull the bar down to chin level while keeping your elbows pointed straight down and retract your shoulder blades. The bar should be close to your body, ensuring your lats are fully engaged throughout the movement.

Controlling the Movement

Control is key during the lat pulldown. As you pull the bar downward, focus on a slow and steady speed, maintaining tension on your lats. When reaching the bottom of the movement, the eccentric or lengthening phase should also be controlled. Allow the bar to rise back to the starting position with a deliberate and slow motion, preventing the weight from pulling you hastily, which could lead to muscle strain.

Breathing and Repetition Recommendations

Breathing correctly can enhance your performance. Exhale as you bring the bar down and inhale during the extension phase as the bar returns to the starting position. For beginners, aim for 8-12 repetitions per set to build muscular endurance. Advanced individuals may vary their repetition schemes based on their training goals. Always prioritize maintaining correct form over the number of reps to ensure effectiveness and safety.

Advanced Techniques

When refining your lat pull-down technique, incorporating advanced methods can enhance muscle engagement and strength. These tactics leverage a full range of motion, target specific muscle groups through variations, and employ advanced repetition schemes to maximise your workout.

Incorporating Full Range of Motion

Executing the lat pull-down with a full range of motion is crucial to stimulate maximum muscle fibers in the latissimus dorsi. Ensure that you extend your arms fully at the top of the motion and bring the bar down to at least chin level, optimally touching the upper chest, to engage the muscles completely. This not only works the primary muscles but also recruits supporting muscles through the compound nature of the exercise.

Variations for Muscle Targeting

Variations of the lat pull-down allow you to emphasize different muscles worked:

Wide grip: Targets the outer lats

Close grip: Focuses on the lower lats

Supinated grip: Places more stress on the biceps and can contribute to overall arm development

By alternating grips and hand positions, you can challenge the latissimus dorsi in diverse ways, leading to more balanced muscle development.

Utilizing Advanced Rep Schemes

Advanced rep schemes, like drop sets and pyramids, can intensify your lat pull-down sessions:

Drop sets: After reaching failure, reduce the weight and continue to perform reps without rest.

Pyramids: Progressively increase or decrease the weight with each set, while adjusting the number of reps accordingly.

These strategies help push past plateaus, ensuring continuous progression in both strength and hypertrophy. Additionally, utilizing a controlled tempo can further enhance muscle time under tension, a key factor in muscle growth.

Avoiding Injuries

When performing lat pull downs, your primary goal should be to build strength safely. Paying close attention to technique and body mechanics can help you prevent injuries to the elbow, wrist, spine, posterior deltoid, and rotator cuff.

Understanding the Risks

Elbow and wrist injuries often result from improper grip or overextension during the exercise. To protect these joints, ensure that your grip is neither too wide nor too narrow and that you do not lock your elbows at any point.

The spine can suffer from strain if you arch excessively or use momentum to pull the weight. Keep your back straight and move through a full range of motion without swinging or jerking the weight.

Injuries to the posterior deltoid and rotator cuff can occur if you pull the bar too far behind the neck or if your shoulders are not properly retracted. It is crucial to focus on pulling your shoulder blades down and together as you pull the bar towards your chest.

Implementing Precautions and Correct Posture

Warm-up properly: Begin with light weights or resistance bands to warm up your shoulder muscles.

Maintain correct posture: Keep your spine aligned, shoulders retracted, and chest up throughout the motion.

Control the movement: Use a controlled, steady pace to both lift and lower the weight.

To further minimize risk, aspire to learn and master the technique of the lat pull down, and seek expert instruction if needed.

Effective Alternatives to the Lat Pulldown

Incorporating a variety of exercises into your training regimen is essential to avoid plateauing and maintain engagement in your workouts. This is particularly important for those who may not have access to specific equipment like a lat pulldown machine, a common scenario for individuals working out at home. Additionally, using alternative exercises allows for the targeting of different muscle groups in the back and surrounding areas, ensuring a more comprehensive and balanced muscle development.

Pull-Ups and Chin-Ups

Grip: Hold the bar with an overhand or underhand grip, shoulder-width apart.

Start: Begin hanging with arms fully extended, feet off the ground.

Engage Core: Tighten abdominal muscles.

Pull Up: Lift your body until the chin is above the bar.

Elbows: Keep them pointing down and close to your body.

Peak: Reach the top with your chin over the bar.

Lower Down: Return to the starting position with control.

Bent-Over Rows

Grip: Hold a barbell or dumbbells with an overhand grip, hands shoulder-width apart.

Start Position: Stand with feet shoulder-width apart, knees slightly bent.

Hinge: Bend forward at the hips, keeping back straight, until upper body is almost parallel to the floor.

Lift Weights: Pull the weights towards your lower chest or abdomen.

Peak: Squeeze shoulder blades together at the top of the movement.

Lower Weights: Return to the starting position in a controlled manner.

T-Bar Rows

Grip: Grasp the T-bar row handles with both hands.

Start Position: Stand over the T-bar, feet shoulder-width apart.

Bend Knees: Slightly bend your knees for stability.

Lean Forward: Hinge at the hips, keeping the back straight.

Lift Bar: Pull the bar towards your chest, keeping elbows close to your body.

Peak Position: Squeeze shoulder blades together at the top.

Lower Bar: Return to starting position in a controlled manner.

Training Strategies

When incorporating the lat pulldown into your fitness regimen, understanding how to effectively structure your workout and progressively challenge your muscles is key to achieving strength, hypertrophy, and endurance.

Building a Workout Routine

To build muscle and increase strength in your back, the lat pulldown should be a staple in your upper-body program. Start with 3-4 sets of 8-12 repetitions, which is ideal for hypertrophy. As a beginner, focus on mastering the proper form with a lighter load before gradually increasing the weight. Gyms typically offer a variety of lat pulldown machines, making it easy to include this exercise in your routine.

Incorporate a mix of exercises targeting different muscle groups to ensure a balanced workout. For the back, alongside lat pulldowns, include exercises like rows and deadlifts, which complement the lat pulldown by targeting adjacent muscles and enhancing overall back development.

Progressive Overload and Adaptation

Progressive overload is fundamental to driving muscle adaptation and increasing back strength. Aim to increase the load or number of sets and reps over time. Listen to your body and add weight incrementally—typically a 5-10% increase when you can confidently complete your current sets with good form.

For increasing endurance, adjust your routine to include higher repetitions with a lower load. Controlled, longer sets of around 15-20 reps will enhance your muscular endurance, allowing your muscles to perform over extended periods.

Remember to give your muscles time to recover and adapt. Rest is as crucial as the workout itself to achieve your fitness goals.

Equipment Overview

When you step up to perform lat pulldowns, your experience can vary greatly due to the range of equipment available designed to target your upper back muscles. Choosing the right type of lat pulldown machine and attachments can influence the effectiveness of your workout and help you achieve your fitness goals.

Exploring Different Lat Pulldown Machines and Attachments

Lat Pulldown Machine: The staple of back training equipment, lat pulldown machines, typically feature a padded seat, thigh support, and a cable system that includes a weight stack. You select the weight by inserting a pin beneath the desired plate.

Types of Machines:

Standard Cable Machine: Uses a stack of weights and a pulley system.

Plate-Loaded Machine: Allows you to add weight plates manually, providing the freedom to use standard gym plates.

Selectorized Machines: These come with integrated weight stacks for convenient weight adjustments.

Attachments:

Different attachments can change the focus of your muscle engagement, offering versatility within a single piece of equipment.

Bar Attachment:

Straight Bar: Encourages a wider grip, which can help target the outer lats.

EZ Curl Bar: Offers an angled grip, reducing wrist strain and possibly engaging the biceps more.

Handles and Grips:

Single Handles: Allow for unilateral or alternating movements, focusing on each side of the back independently.

Rope Attachment: Can enhance the range of motion and engage both the lats and the smaller muscles of the back.

Resistance Bands: In addition to traditional machines, resistance bands provide an alternative way to perform lat pulldown exercises. They are particularly useful for home workouts or when traveling, as they are lightweight and portable. Resistance bands can offer variable resistance, which means the tension increases as the band stretches.

When using resistance bands, it’s important to secure them above you safely to emulate the downward pull of a standard lat pulldown machine.

References:

https://idus.us.es/handle/11441/88636

https://scholarworks.wmich.edu/masters_theses/4493/

The wellness franchise’s new weight management program includes GLP-1s after an InBody scan and metabolic health blood panel

Restore Hyper Wellness, a fast-growing boutique wellness franchise, has launched a new personalized weight management program combining semaglutide medication such as Ozempic and Wegovy with the brand’s therapeutic approach to wellness and health.

Unlike some other weight-management programs quickly popping up as demand for GLP-1s spikes, Restore Hyper Wellness is taking a full-service approach.

The latest offering was developed by Restore’s chief medical officer, Dr. Rich Joseph, a physician specializing in metabolic health and obesity. The program will be found in select Restore locations nationwide. 

How It Works

Weight loss-seeking Restore clients first undergo an InBody scan that determines body fat percentage and skeletal muscle mass, a metabolic health blood panel and a telehealth call with a Nurse Practitioner. Along with the use of FDA-approved medications, exercise and a healthy diet are integral parts of the program.

“Our goal is to increase access to effective weight management medications, employ and evaluate rigorous clinical standards based on body composition and provide the education to empower supportive lifestyle behavioral changes,” Dr. Joseph said.

With over 225 locations and more to come, Restore received a $140 million investment led by General Atlantic to accelerate growth and innovation in 2021.

The wellness franchise is hosting two complimentary Zoom-based Discovery Nights on January 9 and January 10, 2024, with Dr. Rich providing a comprehensive look at the new weight loss program. Following the presentation, attendees can ask Dr. Joseph questions about Restore’s latest offering.

“For the first time in human history, more people will die from obesity and its comorbid conditions, such as high blood pressure, type 2 diabetes and obstructive sleep apnea, than famine,” Dr. Joseph noted. “By 2030, an estimated half of the U.S. population will have obesity, with a disproportionate rise in those with severe obesity. By helping clients with sustainable weight loss, Restore Hyper Wellness aims to help them achieve the energy needed to do more of what they love  — now and long into the future.”

The Restore Approach

In addition to its new weight loss medication and support services, Restore offers science-backed health and performance therapies such as cryotherapy, red light therapy, compression, IV drip therapy, as well as Cryoskin Slimming and Toning sessions to support the weight loss journey.

Last October, Restore named co-founder Steve Welch as its CEO as the holistic wellness franchise prepares to scale to 500 locations in the next five years.

A passionate health and wellness advocate, Welch had shared with Athletech News that Restore is investing heavily in products, technology and partnerships to help clients feel better today and arm them with tools for an even better tomorrow.

“Over the last eight years, we have provided over five million therapy services and learned that Americans want to take control of their health,” Welch said. “They are hungry to understand how to make change.”

The Rise of GLP-1s

Restore is the latest fitness and wellness brand to enter the GLP-1 game, a money-making space projected to be worth $100 billion by 2030.

Boutique fitness franchisor Xponential Fitness has set its sights on the promises of semaglutides with its recently acquired eleventh brand, Lindora, which touts 31 metabolic health clinics offering weight loss medications. Life Time, a luxury fitness and lifestyle operator, is also piloting a medical-expert staffed clinic at its Target Center in downtown Minneapolis, offering weight loss drugs and non-invasive therapies such as infrared saunas, red light therapy, peptides, hormone replacement therapy, IV therapy and cryotherapy chambers.

Most recently, Equinox unveiled a new personal training program geared toward GLP-1-taking clients to combat side effects such as muscle loss and to help them build long-lasting health and fitness habits. 

The post Restore Hyper Wellness Takes Holistic Approach to GLP-1s appeared first on Athletech News.

Corporate wellness platform Gympass is valued at $2.4 billion while Apple continues to enhance its fitness and wellness offerings

Gympass, a leading corporate wellness platform, has integrated with Apple Fitness+, meaning more than two million employees globally will now have access to the fitness subscription service. Effective immediately, Gympass subscribers on the Basic Plan and above in the U.S., U.K., Spain, Germany and Italy, and those on the Silver Plan and above in Brazil, can access Apple Fitness+ at no additional cost through their Gympass app.

Gympass has a network of over 50,000 gyms, studios, classes, personal trainers and wellness apps, and includes access to Wellness Coaches, who help users create individualized plans. More than 15,000 companies currently use Gympass, which gives employees discounts on fitness classes and gym memberships, along with other wellness perks.

Employee Wellness on the Rise

“Gympass more than doubles the number of employees engaged with wellness, thanks to the breadth of our global partner network and the attractive prices of our plans that cost 30-50% less than traditional gym memberships,” said Cesar Carvalho, CEO and co-founder of Gympass. “We’re excited to strengthen our proven ability to drive employee enrollment by providing access to Apple Fitness+ across more than 15,000 corporate clients and millions of employees globally.”  

According to Gympass’ recent State of Work-Life Wellness report, the majority of employees (87%) would consider leaving a company that does not focus on employee wellbeing, while 93% value wellbeing as much as their salaries. Integrating wellness solutions into company culture has the potential to decrease turnover and save companies healthcare costs, Gympass notes.

Apple’s Fitness & Wellness Push

With Apple Fitness+, Gympass subscribers gain access to thousands of workouts and meditations, like HIIT, strength, wowing, cycling and yoga. Those with an Apple Watch can see their real-time metrics onscreen. Apple Fitness+ also offers popular experiences, like “Time to Walk” and “Time to Run.”

On Monday, Apple also launched additional updates to Fitness+ that demonstrate the tech giant’s investment in the platform and desire to cater to new audiences. In November, Apple partnered with Anytime Fitness, the tech giant’s first partnership with a brick-and-mortar gym chain.

Gympass, meanwhile, raised $85 million in a Series F funding round last summer at a valuation of $2.4 billion, led by EQT Growth with participation from Neuberger Berman Group. The valuation underscores the increasing trend of employees expecting wellness benefits from their employers. Now, Gympass has Apple in its corner, an integration that demonstrates the corporate wellness platform’s growth as well as the tech giant’s desire to bring Fitness+ to new audiences.

The post Apple Fitness+ Expands Reach With Gympass Deal appeared first on Athletech News.