Walk into almost any gym and you’ll see the same machines being used over and over again. They look safe. They feel controlled. And they’re often marketed as “joint-friendly” alternatives to free weights.

But research tells a different story.

Some of the most popular gym machines are overrated, offering less functional strength transfer while placing greater stress on joints than smarter, simpler alternatives.

In this article, we’ll break down two of the most overrated gym machines — the leg extension machine and the Smith machine squat — and explain what the science actually says about them.

If you’ve hit your 40s or 50s and suddenly feel like your workouts aren’t delivering the same results they used to, you’re not imagining it. Many people notice a frustrating shift: progress slows down, muscle is harder to build, and workouts that once felt productive start to feel… ineffective.

But here’s the good news:

Your body is still fully capable of building strength, muscle, mobility, and power — you just need a smarter strategy.

Let’s break down why workouts stop working after 40, what’s happening physiologically, and exactly how to fix it.

Most people think their progress slows down because they’re not training hard enough… but the research says otherwise.

The real reason many adults over 40 see stalled strength, poor performance, and constant fatigue is simple: under-recovery.

Studies show that inadequate sleep, low protein intake, and insufficient rest days can reduce strength and muscle gains by up to 30% — even when you’re training consistently.

Your muscles grow between workouts, not during them.

Dial in your recovery, and you’ll get better results from the same amount of effort.

This is the cheat code most people miss.

— Marty Trussell, NASM-CPT | VirtaFitness

Many recreational runners believe that pounding pavement is enough to reach their goals. But if you want to run stronger, avoid injuries, and even clock better race times, strength training is a must-have tool in your toolbox. Strength training, simply put, involves using resistance to build muscular power and endurance. This could be lifting weights, using resistance bands, or even bodyweight exercises.

Have you ever arrived at your local gym after a day at work only to find that there is a line to use the cable machines? Find out why are they so popular and learn the best exercises to perform using them. Watch video version: https://youtu.be/0H8qMt9qRpU

Designing an effective workout program involves several key factors that help maximize results and ensure safety. Here are some tips to consider when designing your workout program.

I was recently certified to teach Les Mills RPM classes. RPM stands for Raw Power in Motion and it is a cardio peak cycle workout that uses a great selection of music, simulated climbs and sprints to burn calories and improve cardio fitness. Learn more…

Outdoor training can have numerous benefits for both physical and mental health. Here are six of them:

Watch video version: https://youtu.be/8RVnC8U5VOc

Staying motivated and focused on fitness goals can be a challenge, but there are some tips and advice that can help.

Working with a personal trainer can benefit individuals looking to improve their fitness levels, achieve specific goals, or simply maintain a healthy lifestyle.

Watch video version: https://youtu.be/7mNYwWdJeY4

Preparing for cycling season involves building endurance, increasing strength and flexibility, and improving cardiovascular fitness. Here is a sample fitness routine that can help you get ready for cycling season.

Watch video version: https://youtu.be/_RI7vD_OU8w

Rest days are crucial for individuals who engage in resistance training for several reasons. Here are a few of the most important…

Watch video version: https://youtu.be/Ium2tElAysI

Recently one of my older male clients sent me a link to an article in the Washington Post that claimed that grip strength was an indicator of longevity, or how long a person is expected to live. He asked me if it were true. Here’s what I found.

Like many road and off-road cyclists I know, I used to think that performance improvements only occur while in the saddle. However, the personal trainer side of me has learned that improvements can also take place off the bike and in the gym. Here are three exercises that mountain bikers might consider to improve their performance and reduce the risk of injury:

As an older person who participates in resistance training on a regular basis and also in high-intensity indoor cycle classes, I have been supplementing my diet with creatine monohydrate for some time now. I find that it has been helpful for me to maintain muscle mass as I age and also has allowed me to pick up my performance on the bike. So what is creatine monohydrate?

Last week I listed three exercises that I see folks in the gym working into their routines that are ineffective and potentially harmful. This week, I’ll continue with three more popular gym exercises that could be harmful or could be improved upon.

This blog s the first of a series of articles intended to call out some of these less-than-optimal exercises and suggest better ways to get the intended results.

Being able to perform better on a run doesn't necessarily mean spending more time on the road or on the treadmill. Cycling or using a stationary bike will work your muscles in a different way that will help you run faster. When you incorporate running and cycling into your exercise routine,