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Men’s Health

Why weight training is important for men and women



Do men and women have different fitness needs? Our contrasting characteristics, communication styles, behaviors and desires can sometimes be so pronounced that it feels like we come from completely separate planets. But both men and women can relate to this vital need: a well-rounded workout for good health.

While there are specific biological factors that can favor men’s fitness skills, such as: For example, using more testosterone to support muscle growth, gender inequality and their training fundamentals have less to do with physical needs than with behavior and motivation.

Historically, society has created gender norms according to which men are considered the stronger sex. Women are expected to focus their fitness ambitions on light aerobics and pumping with puny weights. Meanwhile, fitness magazines and blockbuster films with superhuman-looking stars like The Rock have put men under pressure to have bulging biceps.

The result: For women, motivation is more focused on looks, weight loss, and light muscle building exercises, while for men it is about competitiveness and muscle building.

These gender biases have created loopholes in most people’s gym. Men and women could improve their fitness plans if they combined their toning tendencies into a complete, well-rounded routine, in which men do more aerobics and stretching, and women include more weight training days in their workouts.

Let’s learn from each other. Here are beneficial stretching and strength training exercises that should be a part of any fitness routine.

To stay relaxed and improve your strength training efforts, you are prone to general tension traps in the body with therapeutic stretches. By adding flexibility work to your week, you can safely build stronger muscles. Here is an example of a good full body stretch that is also strengthening.

Downward facing dog

Stretches + strengthens: hips, shoulders, hamstrings, arms, upper and lower back

  • Start on your hands and knees with your fingers extended for support.

  • Push through your hands to lift your knees off the floor and straighten your legs. Gently move your hands forward and feet back to extend this pose. If this stretch feels too intense, bend your knees slightly. Relax your head between your arms, look down at your feet, keep your core moving and your spine straight. Hold for 20 seconds.

Weight lifting helps strengthen bone density. This is especially important because the density in women decreases as they age and can make them more prone to fractures and ruptures. You will also burn more calories, feel stronger, and improve your overall body. Here are two powerful compound exercises to try. These exercises are ideal for the man or girl on the go as they involve multiple muscle groups in a single exercise. You will need a number of free weights.


This exercise strengthens the quadriceps, hamstrings, core, glutes, biceps, triceps, shoulders, and back.

  • In each hand, hold a weight at shoulder level with the palms facing in.

  • Bend back at your hips, keeping your body weight in your heels, and lower yourself into a squat.

  • Push through your heels and while standing, raise your arms up to stretch them above your head. Hold for two counts, then return to the crouch. Repeat 10 to 12 times.

Reverse lunge side lift

This exercise strengthens the quadriceps, hamstrings, calves, torso, buttocks, shoulders, back, and chest.

  • Stand up straight with a weight in each hand.

  • Take a step back with your right leg and at the same time extend your arms to your sides as you lower into a lunge step until they are about shoulder height. Your weight should be distributed between your front heel and the ball of your foot.

  • At the same time, step forward with your right foot and lower your arms down. Now repeat on the other leg. Alternate doing this for 16 counts (8 per side).

Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. Learn more about her virtual exercise program at

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Men’s Health

Why Men’s Sexual Functioning Differs in Solo vs. Partnered Sex



Source: Henryk Niestrój via Pixabay

A modern sexual myth has it that the excessive use of pornography results in the failure of men with a partner to achieve an erection even though they have no performance issues while watching porn. A key problem with this theory is that it omits the very important fact that masturbating alone is a radically different experience than engaging in sexual behavior with a partner. The notion of “pornographic-induced erectile dysfunction” has been refuted dozen of times in one study after another. (Men who are ashamed of their porn use report more sexual difficulties, but this is an effect of shame, not porn.) A new study looked at the problem of sexual performance in solo and partner sex and found strong evidence that these radically different experiences when it comes to sexual performance.

Rowland et al. recruited over six thousand men from the United States and Hungary. They excluded men who have never had sex with partners and men whose answers indicated they were inconsistent, not read carefully, or whose answers were incomplete. The final sample was 4,209, with a relatively balanced sample based on age, education, and sexual orientation. 70% had a current sexual partner, 10% had multiple current sexual partners, and 20% were single with no current partner. Because sexual performance problems, especially erectile function, are highly related to medical or anxiety problems, the researchers also looked at medical and mental health history and found that 20% of the sample had a history of anxiety and depression battles. Similar rates of medical problems were also found, with 20% of men reporting persistent medical problems. This balanced sample is valuable as it enables these results to be applied to a general population, not just men, whose sexual functioning is impaired by mood, anxiety, or medical difficulties.

The study not only looked at erectile function, but also premature ejaculation and delayed ejaculation to get a better picture of male sexual function as a whole: 21% of men reported symptoms of premature ejaculation; 13% reported symptoms of erectile dysfunction; 19% reported symptoms of delayed ejaculation. Men who reported mild or no sexual dysfunction generally reported consistent functioning during both solo and sex with a partner.

However, men who reported moderate or severe sexual dysfunction showed extremely robust differences between masturbation and partner sex. Simply put, men who report sexual difficulties are much more likely to experience these difficulties while having sex with a partner than they do with sex alone. In all three areas of sexual function, erection problems, and premature or delayed ejaculation, men consistently reported having higher levels of sexual function and satisfaction during masturbation. This effect was found in different groups of men, regardless of age, sexual orientation, anxiety or mood problems, or the level of pornography consumption.

When masturbating, men reported having far greater control over achieving an erection and orgasm, and delaying or initiating them according to their intent. In partner sex, however, these men found a very low level of functioning. The researchers suggest that there are three possible explanations for these differences: in solo sex, men have greater control over the factors associated with their sexual function; Sexual partnerships can exacerbate factors that inhibit sexual functioning, such as: B. Concern for the satisfaction of the partner; or that, during solo sex, men simply find problems with sexual function less noticeable and perceive them to be less effective.

Darkerstar via Pixabay

Source: Darkerstar via Pixabay

This study strongly suggests that, in fact, it is quite common, even normal, for men to have better sexual function while masturbating than when they are with a partner. Men who suffer from sexual dysfunction may experience increased pressure, anxiety, anxiety or “stage fright” in connection with a partner. When they are with a partner, they may not be able to incorporate sexual stimuli or use arousal techniques that work for them during solo sex. Much research and clinical interventions support this pattern in women who report difficulty achieving orgasm with a partner: by figuring out what works with masturbation, such as using a vibrator or fantasy, and incorporating these techniques into partner sex , women report more experience of sexual satisfaction. This current research shows that helping men with sexual dysfunction identify the things that will improve their ability to work well during masturbation and transferring those lessons to partner sex can help improve their partner sex experience.

Unfortunately, when people experience improved sexual performance during solo sex compared to partner sex, it often leads to unfortunate comparisons and blame. Both partners may fear that the difficulty is an indicator of something in the relationship, decreasing attraction and desire, or even that pornography or fantasy is more arousing than sex with the partner. This research provides robust evidence that improved sexual performance while masturbating is normal in men with sexual dysfunction. Rather than blame and shame, it is best for men and their partners (and their sex therapists) to take a neutral, curious, and non-judgmental approach to using a man’s sexual success in masturbation to identify strategies that affect sexual functioning can improve less difficult in partner sex.

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Men’s Health

How ‘Access’ Host Mario Lopez Stays Fit and Energized at Age 48



Mario Lopez has been on our TV screens for three decades and is still one of the most booked and busy men in the entertainment business. He has hosted Access Hollywood and its spin-off Access Daily since 2019, as well as his own radio show On Mit Mario Lopez. More recently, he has put his heartbreaking references from the ’90s in a lead role on the Christmas romcom Holiday in Santa Fe, and arguably his best-known acting role, AC Slater, rang the bell in the recent revival of the’ 90s high school sitcom Saved By .

Amid it all, Lopez finds time to maintain the kind of physique that a man 20 years younger could envy. But he swears that he trains for “sanity, not vanity,” and that exercising daily will help him hold the energy he needs for his many, many commitments.

“I don’t feel like I actually woke up until I worked up a sweat,” he told Men’s Health on the phone. “I think your health should be a top priority because if you don’t, what else is important? I just want to be healthy and be there for as long as possible to be there for my family.It really is a lifestyle: it allowed me to manage this crazy schedule at my age and have a lot of energy like I would just going from the gym to Access Daily. And this is a talk show that viewers want to see people happy and excited and right now we have a lot of guests so I can’t be weak. “

When it comes to nutrition, however, Lopez does not want to deny himself, but rather proceed “everything in moderation”. “I’m not exactly a calorie counter,” he says. “I try not to eat a lot of crap during the week, I practice portion control, and I have a decent-looking plate of protein, fat, and carbohydrates, and I try not to get too crazy. But on the weekends I get a little crazy because I’m just an excessive guy. So I eat everything, I drink and smoke everything, and then on Monday it’s that time again. You have to balance. “

Mario Lopez

But even on weekends, Lopez is more likely to be found in a gym than in a bar. In particular, his affinity for boxing and martial arts – he wears a blue belt in Brazilian Jiu-Jitsu – goes far beyond physical benefits.

“Jiu Jitsu is like physical chess,” he says. “You are constantly learning and expanding your mind. I just love it. I love the community and everything that it is about and that I can do it with my children as well as emotional, psychological strength and a lot of self-confidence. I love all of these things and all of these attributes and it’s being taught. It’ll add to my day, especially when I’m rushing to Access from my radio show. ”

Fitness is a big family affair for Lopez: in addition to martial arts with his children, who are also very fond of gymnastics and dancing, he will go to yoga and spin courses with his wife Courtney Mazza. He also has some famous gym buddies and often works out with boxing friend Frank Grillo or does an F45 workout with Mark Wahlberg.

Mario Lopez

Mario Lopez

“Mark is a great guy,” he says. “We have so much in common and are very similar, with our families, with our beliefs, with our fitness, everything. We both love martial arts, we’re about the same age and we just refuse to let age dictate us. ” how we train and we push each other. “

You may not think that Lopez would think of old age; After all, it looks very similar to the original from Saved By the Bell. But he turned 48 this year, and while firmly believing that he will exercise every day for as long as his body allows, he admits that he had to adjust his regime and make some concessions.

“I forced myself to slow it down,” he says. “As you get older, you can’t necessarily get the same intensity, you have to train a lot smarter, especially in the very physical sports I do. I got injured. I tore my rotator cuff, then next year.” I tore my Achilles and then my biceps the next year. Maybe with someone else, that would have been a sign to switch and start golfing, but it’s not me. It just set me back a bit from being extremely supple, and I build in a lot more stretching and try to put more time into my routine for it. But I’ll keep doing it until it literally doesn’t work anymore and I’m collapsed and decrepit! ”

Philip Ellis is a UK based freelance writer and journalist specializing in pop culture, relationships and LGBTQ + topics.

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Men’s Health

Celebrities Over 50 Share Their Workout Tips



Let’s face it, with each birthday it becomes easier to get discouraged and compare yourself – and more precisely, your physique – to the younger you are. And while you can come up with any excuse in the book about why you no longer look or feel like you used to, there is ample evidence to suggest that age, when it comes to fitness, can just be one more number when you’re ready are typing this work.

We often highlight the workout routines of notable guys here at MH for our Train Like video series, and more often than you think, guys over 50 are even stronger than celebs in their twenties.

“At fifty you think you should slow down. But I’m probably in the best shape of my life at 52,” Frank Grillo previously told Men’s Health.

We highlighted some of the key lessons these seasoned guys (including Lenny Kravitz, Christopher Meloni, Dave Bautista, and Lou Ferrigno) shared in their walkthroughs for workouts. They all serve as proof that it is really possible to be in top form even in old age. Here are 8 of her top tips for staying under your belt over the age of 50.

Tip 1: don’t skip squats

While you might be tempted to focus all of your attention on your arms, chest, and shoulders as you slow down, saving up on lower body training would be selling yourself short. Even if you are over 50 years old, the “Do not skip days” option applies.

“I love squats. I’m one of those big guys, for some reason I had this complex when I was younger. I never wanted to be the thin-legged guy,” says Dave Bautista. “I love to squat – I love it.”

But one of the advantages of old age is that you can learn to love new things like Lenny Kravitz. “I used to hate legs. I didn’t like that – I wasn’t into that, ”he says. “But now I am.

Chris Meloni, whose lower half is famous in its own right, also came to the squatting later.

“The squats were, I’m ashamed to say, somehow new to me. I’ve been training for many years and always flinched. I always did the sleds … everything except squats. And the reason for that is that they’re really tough.” says Meloni. “I’m a big believer in the squat now and I love it.”

Tip 2: embrace combat training

The hitting heats up your core muscles, shoulders, and back, and the training style often associated with boxing will get you in great shape if you put it all into the intense workouts. But exercise can also have more profound benefits.

“We do the same thing over and over so that it’s just a language. It’s my therapy,” says Grillo of his boxing program. “It keeps my brain moving, and where the head goes, the body follows. So it keeps my brain healthy, my body moving, and it keeps me healthy.”

“Combat training is the toughest training I’ve ever done. I don’t think people know how exhausting a five-minute round is,” says Bautista, a former wrestler. “Seeing these guys doing a five minute lap I know what they’re going through and it’s just something to respect and admire. But I think fighting training is just the hardest thing I’ve ever done in my life. “

Tip 3: Don’t be afraid of cardio

You could be a runner – but you don’t have to. Grillo uses shadow boxing to increase his heart rate.

Bautista does it too, but he also uses machines to get around. “It usually gets my cardio training going on an assault bike as well as martial arts and boxing,” he says.

Tip 4: train anywhere, anywhere

With all of your experience, you may find yourself stuck in the habit of only associating workouts with the gym. Drop that mindset – you can do your workout anywhere if you are willing and able to adapt. For example, if you don’t have a bench, like Lenny Kravitz, you can use a tropical tree trunk (or rather an ottoman in your living room). You may even find that you prefer the change of scenery.

“This is where I train. I can get great training here,” said Kravitz of his log lineup in the Bahamas. “This workout is amazing … I’d rather be out in nature than be locked in a gym.”

Tip 5: Mindset is everything

Many of these people find that exercising helps them feel happy about themselves. You end up with more than just big muscles.

“If you can control your body and change your body, there is no reason you can not do anything beyond that because people who are unsuccessful with their bodies are not very successful in their lives,” says Lou Ferrigno.

“There are no rules,” says Grillo. “So don’t think that you get slower as you get older. You can actually exercise more and feel great. “

“I make real progress later in life and I want to make the most of it to stay young and healthy and rejuvenated and everything that makes me feel good and to continue my career,” says Bautista. “It’s priceless to me.”

Tip 6: train your body and mind

“I train five to six days a week,” says Kravitz. “Sport keeps my mind, body and soul where I can be more creative.”

“If I had a choice, I would train every day – sometimes I train twice a day,” says Bautista. “It’s not something I have to do to stay in shape, it’s something I have to do to keep my sanity.”

“I probably train 4 hours a day. Again you think you should slow down in your 50s … At 52, I’m probably in the best shape of my life,” says Grillo.

“If I had never done bodybuilding, if I never trained with weights, I would not be where I am now because it kept me alive,” says Ferrigno. “It kept a fire inside of me. It made me very passionate and very competitive.”

Tip 7: consider changing your diet

Fish and eggs are both good sources of essential nutrients.

Kravitz showed a fridge full of vegetables, and his diet is mostly raw vegan.

Bautista is not quite as strict, but he has cut most of the meat from his menu. “I left out red meat. I left out pork in 2010,” he says. “And about six or seven months ago I got meat out of my diet completely. I mostly eat pants. But I eat fish a few times a week. And I eat eggs.”

Tip 8: never forget about nuclear power – and devotion

You can train your abs every day. This takes more than just a temporary commitment to your fitness plan – you need to get involved in order to get the progress you want, no matter how old you are.

“A lot of people say, ‘You know, when I’m your age I want to be in this shape,’ and I look at them (and some of them are in their thirties) and I say, ‘Well, you … me I’m not in this shape now, “says Grillo. “So what makes you think you will be in this shape by 50?”

Want More Celebrity Workout Routines? Check out all of our Train Like videos.

Emily Shiffer is a freelance health and wellness writer based in Pennsylvania.

This content is created and maintained by a third party and imported onto this page to help users provide their email addresses. You may find more information on this and similar content at

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