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30 Articles

EDITOR’S LETTER

If you’re serious about getting stronger, leaner, bigger, faster – or improving any other fitness metric – you need to benchmark your progress. By setting clear, measurable objectives, you create a roadmap that keeps you focused. Tracking your progress allows you to witness firsthand how far you’ve come, fuelling both motivation and determination. It also reveals strengths to build upon and highlights weaknesses to conquer. Armed with these insights, you can tailor your training to optimise results. To help you do just that, this issue we’ve got a series of brutal but highly effective workouts designed to test a different facet of your fitness: from aerobic capacity, to strength endurance, and all-out power. Tackle the sessions on separate weeks, so you’re as fresh as possible, and use the performance insights…

EDITOR’S LETTER

A new study from HSBC shows that golf is the world’s most unpredictable sport. Over the past two decades, the findings show that predicting the winner of a major golf championship is more difficult than in any other individual sport, with the average world ranking of golf champions falling at 18 – lower than any other sport analysed. Major tennis tournament winners had an average ranking of 10. The Open was found to be the most unpredictable of the four men’s majors. Over the last 20 years, the oldest golf tournament in the world saw winning scores ranging from an impressive -20 in 2022 to a tough +3 in 2008. And an analysis of the performance of top 25 finishers demonstrates that at The Open players come away with an…

GET INTO THE GROOVE

According to a YouGov survey conducted for BBC Radio 5 Live, 75% of British men admitted they have never or rarely danced. Embarrassment tops the list of reasons why, with many avoiding the dance floor to steer clear of becoming the centre of attention, being ridiculed, or judged. One theme from the survey is that many men simply think they’re terrible dancers. That’s despite recent research published in the Journal of Sports Medicine, which reveals that dancing isn’t just a good cardio workout. It also combats health issues linked to sedentary lifestyles, alleviates symptoms of mental health problems, and enhances cognitive abilities as we age. Fortunately, this narrative could be changing with the surge of mindful movement events happening nationwide. These events offer transformative experiences that help men tap into…

GET INTO THE GROOVE

Aging is often cited as a key risk factor for knee osteoarthritis, but don’t let that fool you – this condition can strike athletes young and old alike. Whether it’s a past injury, an infection, being overweight, or even hereditary tendencies, there are numerous reasons why knee pain, swelling, and stiffness can crop up at any age. The good news? Exercise is your secret weapon. By strengthening the muscles around your joints, you can create a more stable foundation for your knees. But here’s the kicker: a study from the University of South Australia found that many people with osteoarthritis recognise the benefits of staying active yet still hold back. A staggering 69% believe that exercise might actually be dangerous. This disconnect isn’t just a mental hiccup – it reflects…

This everyday movement is not only easy on your joints but also offers numerous health benefits without requiring any special equipment or gym memberships. Whether you’re recovering from an injury, looking to enhance your mood, or aiming to live a longer, healthier life, walking could be the perfect addition to your fitness routine. 1. Effective rehab For injured weekend warriors, walking provides a great rehabilitation route, allowing for a phased return to full fitness. It’s a low-impact option that safely keeps you moving during recovery. 2. Active recovery Speaking of which, even on light training days walking keeps you progressing physically while promoting blood flow and reducing soreness. 3. Injury prevention Walking is a sensible way to gradually increase training mileage and duration without the risk of impact injuries that…

WALK TO WORKOUT

Level 1: Comfortable pace Intensity: 4/10 | Calorie burn: Approx. 90kcals per mile • Focus on maintaining good posture: lift through your core, relax your shoulders, and swing your arms in rhythm with each stride• Keep your arm movement from the shoulder (not the elbow) without crossing the centreline of your body• Take comfortable strides: plant your heel, raise your toes toward your shins, and roll smoothly from heel to toe Level 1: Brisk walking Intensity: 6/10 | Calorie burn: Approx. 120kcals per mile • Bend your elbows to 90 degrees to create a faster arm swing, which increases your stride frequency• Keep your arms close to your body, moving them in a forward backward motion rather than side-to-side• Keep your knees slightly bent for a smooth motion – avoid…

WALK TO WORKOUT

SPRING IN YOUR STEP

“Carbon shoe runners ran 4-5% faster than if they were wearing an average shoe If you’re about to run a marathon, a half, or shoot for a speedy personal best over any distance, the chances are you’ve probably considered investing in one of the best carbonplated running shoes. Since Eliud Kipchoge started smashing records in the efficiency-boosting Nike Vaporfly 4% every brand has launched its own speedy carbon racer, luring runners with the promise of faster splits and super performances. But how do carbon plate running shoes really work? Are all plated shoes equal? And can any runner benefit from lacing up a so-called ‘super shoe’? What are they? Most carbon plate running shoes are primarily made for racing, over any distance from 5k up to the marathon and beyond.…

SPRING IN YOUR STEP

“JUDO WAS THERE TO SAVE ME AND PULL ME OUT OF THAT DARK PERIOD

Chris Skelley was a typical teenager: contact-sports mad and working towards a career as a mechanic. Then, at the age of 17, his vision began to deteriorate, and his life changed forever. Skelley was diagnosed with Oculus Albinism, Bell’s Reflex, and Extreme Photophobia, which caused him to eventually lose around 70% of his vision. He had to quit his job and say goodbye to any ball sports. Luckily, the tactile nature of judo meant this was one discipline he could continue training. The now-30-year-old learned to adapt, and through work, grit, and skill, was selected to compete at the Paralympics. He went on to become a European Champion, win two World Championship bronze medals, and placed top of the podium at the 2021 Tokyo Paralympics – GB’s first Para Judo…

“JUDO WAS THERE TO SAVE ME AND PULL ME OUT OF THAT DARK PERIOD

GET FIT FOR LIFE AND SAVE UP TO £19 * ON YOUR FIRST 6 ISSUES

In every issue… Men’s Fitnessis about more than rippling muscles, or chicken and broccoli dinners. These days, we’ve expanded our remit slightly. Our extensive collection of workouts, strength training tips and nutrition advice will help you look the part, sure, but it’s an unfortunate fact that big muscles don’t equate to happiness. Which is why in the pages of our monthly issues and online at mensfitnesstoday.com, you will also find the tools you need to improve all the unseen aspects of your health, too. If you’re looking for celebrity training plans or quick-fix diets, you’ll be better served elsewhere. However, if you want to learn how to make a healthy way of living second nature – no matter how busy you are – we’ve got you covered. And now, for…

GET FIT FOR LIFE AND SAVE UP TO £19 * ON YOUR FIRST 6 ISSUES

Canyon has just unveiled the hotly anticipated fourth generation of its Aeroad road bike. Designed and engineered with feedback from Canyon pro riders and mechanics, testing at the GST Wind Tunnel in South Germany has shown the Aeroad to be the fastest bike in the World Tour peloton. And it can be yours for a little under £10,000. (Though there is also a sub-£4,000 option.) Canyon wanted to harness the raw speed of the previous generation while making refinements across the board. You may have seen Alpecin Deceuninck riding it at the Tour de France. Watch the Olympic road race in August and you’ll see World Road Race Champion Mathieu Van Der Poel on board one too. Such elite-level endorsements are testament to the Aeroad’s race-winning credentials. Smart specs The…

When it comes to upping the mileage or smashing your PBs as you progress as a runner, donning a pair of the best running shoes can make a huge difference. Alongside keeping your feet comfortable while pounding the pavements or hitting the trails, modern trainers also offer a range of features to enhance your stride, every step of the way. To help you put your best foot forward, our team of testers – which includes members of Paddock Wood Athletic Club, half of The Run Testers in Kieran Alger and Mike Sawh, and the MF editorial team – have spent the best part of the last year reviewing endless shoes in the search for the perfect pair. The products featured here – two in each category – are the cream…

LIGHTEN THE LOAD

Pain and injuries are an unavoidable part of life – and exercise. Whether it’s the strain from intense training sessions or lingering aches from recurring injuries, recovery tools that work are invaluable – but not always easy to find. That’s where the Kineon MOVE+ Pro comes in. This high-tech red light therapy device promises to deliver relief from joint pain and enhance muscle recovery through some pretty cutting-edge tech. The MOVE+ Pro works by using a combination of red light and infrared lasers to penetrate deep into tissues, promoting healing and reducing inflammation. It’s been designed to be lightweight, portable and easy to use. Setting it up Before diving into the nitty-gritty, let’s talk about what it’s like to get it up and running. The device arrives in a compact…

LIGHTEN THE LOAD

As someone who’s pretty active, I’ve had difficulty finding the best running headphones. I want great sound, but there are also times when I want to be aware of my surroundings, especially when running or cycling outside – or even when navigating a busy street. There have been many attempts by tech brands to make earphones that offer a good balance between audio quality and open-ear awareness, à la the Shokz OpenFit or Sony’s LinkBuds, but I’ve never found any that work all that convincingly. Enter a new kind of earbud that promises to blend premium audio quality with an open-ear design: Bose’s Ultra Open Earbuds. These earphones are unique in that they hook around the middle of your ears, keeping you connected to the world while promising to deliver…

When you’re being bucked, twisted, spun and tossed around like a rag doll, as an irate one-tonne rodeo bull does its very best to eject you from its back, time stands still. And it’s for eight very perilous seconds that a bull rider must remain seated in order to score points. Bull riding is the most dramatic of all the rodeo disciplines, where injury stalks the athletes nearly every day they compete – not only when they’re thrown from the beast, but also when the beast pursues them after the dismount. It’s not unusual for the riders to get stamped on or even flipped into the air. “You see the same sorts of stuff you see in motor vehicle trauma,” explains Tandy Freeman, medical director of Professional Bull Riders (PBR),…

Bull riding Riders need to stay atop a huge bull for eight seconds as it bucks. Points are awarded for the rider’s control, rhythm and style, as well as for the bull’s athleticism. Steer wrestling The steer is released with a 12-foot head start, after which the wrestler pursues it on horseback, before dismounting and grabbing it by the horns and rolling it to the ground. Tie down roping The calf is released with a ten-foot head start, after which the cowboy pursues it on horseback, ropes it around the neck, dismounts, turns the calf on its side and ties up three of its legs. Saddle bronco Riders must stay atop a saddled horse for eight seconds as it bucks. Points are awarded for the rider’s control, rhythm and style,…

CALGARY STAMPEDE

They call it ‘the greatest outdoor show on Earth’, and when you visit the annual Calgary Stampede, you realise why. Almost 1.5-million people visited this year, over the course of ten days, taking in the fairground, parades, music concerts, stage shows, agricultural shows, indigenous Canadian culture, canine sport, horse racing, motocross and, of course, the rodeo sport. The event first started all the way back in 1912 and, since then, it has established itself as arguably the world’s most important celebration of cowboy and western culture. The next Stampede runs from 4-13 July 2025. calgarystampede.com…

CALGARY STAMPEDE

“I NO LONGER THINK, THIS IS GOOD, THIS IS BAD, THIS IS RIGHT, THIS IS WRONG. I JUST LOOK FORWARD TO PURE EXPLORATION

Here is a secret about Jonny Wilkinson. Although the former fly-half attained sporting immortality when his late drop goal against Australia won England the 2003 Rugby World Cup, he has never watched a video of that historic match. “I haven’t watched it, no,” confesses Wilkinson, now a 45-year-old TV pundit, rugby coach and businessman. “For me, my whole opportunity is here and now. I just don’t find myself delving into my memory. It’s a bit like playing rugby. You take the ball and you run right up to the defensive line, and you have an idea of what you want to happen, but what’s actually needed unfolds right there and then. And that’s why people come off the field and go, I don’t know how I did that. “Whatever the…

“I NO LONGER THINK, THIS IS GOOD, THIS IS BAD, THIS IS RIGHT, THIS IS WRONG. I JUST LOOK FORWARD TO PURE EXPLORATION

TAKE IT ON THE CHIN

It’s a bright Wednesday morning and I’m walking down a series of unfamiliar backstreets. At the end of the road is a man I’ve never met, who has agreed to punch me in the face. I’ve never been punched before. I’ve never thrown a punch either. I’m 32-years-old, and I don’t know how I’ve been lucky enough to avoid it. I grew up in the South Wales valleys where scraps were fairly common. I’ve seen a friend bleed on his history homework after he was sucker punched mid-lesson, and watched in horror as a boy was beaten up by multiple men at my local skatepark. That one in particular shook me up. Very few people tried to fight me growing up. I could pretend it’s because I was incredibly charming,…

TAKE IT ON THE CHIN

Take a breath. “My number one tip is breathing,” says Hamilton. He recommends beginner boxers really focus on their intake and outtake of breath as they work out. This will help you stay relaxed and manage your energy systems more efficiently so you can increase your output. Hit the bag. Boxing doesn’t have to involve getting hit. “Non-contact boxing is a wonderful way to get fit,” Sanigar says. Hitting heavy bags and shadow boxing can improve your cardio and mobility without stepping in the ring. Stay loose. Don’t forget to stretch, Hamilton says. Boxing is far more than just an upper-body workout, so ensure you’ve properly warmed up, and that includes paying attention to areas like your hip flexors and lower back.…

Cardio conditioning In the ring, endurance is paramount. Boxing drills, from intense sparring sessions to high-energy heavy bag work, demand prolonged bursts of cardiovascular activity. This high-intensity training torches calories, boosts metabolism, and shreds body fat, turning you into a lean, mean fighting machine. Action it: Start with three-minute rounds of shadowboxing with one-minute rests. Gradually increase the intensity. Explosive strength A powerful punch isn’t just about upper-body strength; it’s a whole-body endeavour. Boxing training hones explosive muscle power, especially in your core, hips, and legs. Action it: Incorporate circuit training with medicine ball slams and kettlebell swings to amplify your strength and explosive power. Agility and reflexes Dodging punches and delivering swift counters necessitate lightning-fast reflexes and agile footwork. Speed ladder drills, cone drills, and rhythmic rope skipping are…

A study out of Nagoya University in Japan has uncovered a link between the consumption of small fish and a reduced risk of all-cause mortality, providing a fresh perspective on how our dietary choices can significantly influence longevity. While previous studies have already established the protective effects of fish in general, this research specifically emphasises the potential life-extending advantages of regularly eating small fish. The traditional Japanese diet features a variety of small fish such as whitebait, capelin, and smelt. One of the unique practices in this culinary culture is the whole consumption of these fish, meaning they are eaten in their entirety, including the head, bones, and internal organs. This approach not only reduces waste but also ensures you reap the full spectrum of health benefits. Small fish are…

For the third instalment of our four-part recipe series – with premium cookware brand HexClad and top chef and fitness enthusiast Chris Baber – we’re celebrating the time-saving simplicity of one-pot meals. These recipes are the ultimate go-to for anyone looking to streamline their cooking while still enjoying hearty, flavourful food. These time-saving dishes allow you to toss all your ingredients into a single pot, skillet, or pan, significantly reducing clean-up time and effort. Perfect for men on the move, the following dishes offer an opportunity to pack in a variety of nutrients – think lean proteins, vibrant vegetables, and wholesome grains – all in one serving. And you can easily adapt each of these recipes by incorporating seasonal ingredients or whatever you have on hand, making it easy to…

Researchers at Edith Cowan University in Western Australia have gathered more evidence to support the effectiveness of eccentric strength training. In particular, they found that similar strength and muscle gains can be made with just half the usual rep count when the lowering phase of a lift is the primary focus. In a standard lifting exercise, such as a dumbbell bicep curl, you would typically perform a rep by lifting the weight (the concentric phase), then lowering it back down (the eccentric phase). For example, if you did 10 biceps curls, you would lift the weight up and lower it back down a total of 10 times. The research suggests you can achieve similar strength gains by concentrating on the eccentric part – lowering the weight – while performing fewer…

TEST YOUR LIMITS

If you’re looking to push your limits and discover how your hard work measures up, these workouts are just what you need. Each session has been expertly crafted to challenge a different aspect of your fitness, be it aerobic capacity, muscular endurance, or bodyweight strength. Dive in and find out where you stand. THE AIM: AEROBIC FITNESS WORKOUT 1: 10-MIN ASSAULT BIKE (MAX KCALS) The ultimate benchmark for power output is undoubtedly the ten-minute max calories assault bike test. Designed to measure your work capacity, this test is straightforward to execute and generally doesn’t lead to excessive fatigue, thanks to the concentric-only nature of the assault bike. This allows you to push yourself to your maximum effort without compromising the rest of your training or testing for the week. WORKOUT…

TEST YOUR LIMITS

PLATE EXPECTATIONS

You’ve hit the gym for a quick pump, but every machine and bench is in use and all you can salvage is a single discarded weight plate. Luckily for you, there’s a simple solution: this 'complex'. By performing a variety of isolation moves and hitting relatively high reps, you’ll challenge your muscles to adapt and grow. Workout instructions: • Do each exercise back-to-back, without setting the plate down, for a full-body complex• Complete 3 rounds in total, with 2 minutes rest in-between each round 1. PLATE BACK SQUAT Reps: 8-12 Why: Like any squat, this is a full-body move that targets multiple muscle groups, but particularly the quads, hamstrings, glutes, and lower back. • Hold the weight plate securely behind your neck, resting it comfortably on your traps, not on…

PLATE EXPECTATIONS

Achiselled, powerful chest isn’t just an aesthetic milestone; it’s a testament to your dedication and strength training prowess. For many gym-goers, the pursuit of a big, strong chest is the pinnacle of their fitness goals. This focus often leads to an almost religious devotion to the bench press – the one move that dominates chest day routines across the globe. The chest, or pectoral region, comprises the pectoralis major and minor – familiarly known as the pecs – along with the serratus anterior. These crucial muscles play a vital role in the mechanics of pushing movements, making the bench press a celebrated benchmark for upper-body power. However, achieving an enviable chest demands more than just pumping out reps on the bench. It requires a strategic approach to target the upper,…

TRAINING ERRORS

1. Improper form Poor technique, such as flaring the elbows too much during pressing movements, can place undue stress on the shoulders and decrease the effectiveness of the workout. 2. Neglecting range of motion Not using a full range of motion can limit muscle activation and development. Ensure you lower the weight all the way down and extend fully to maximise benefit. 3. Overreliance on the bench While the bench press is a great exercise, relying solely on it can lead to imbalances. Incorporate a variety of exercises to target all areas of the chest. 4. Ignoring the upper chest Failing to include exercises like incline presses can lead to underdevelopment of the upper chest, resulting in an unbalanced appearance and performance. 5. Lack of progressive overload Without gradually increasing…

LOWER-BODY LOOSENER

This mobility routine from recovery app pliability focuses on the quads, hamstrings and hip flexors to improve flexibility, strength and overall mobility. By increasing flexibility in these areas, it alleviates strain on the lower back and enhances the range of motion in the hips and legs. That’s good news for anyone who does a lot of dynamic lower-body movements – running being one example. 1. SPHINX Hold: 1-2 mins Why: This pose lengthens the abdominal muscles, strengthens the spine, stretches and opens the chest, lungs, and shoulders, and soothes the nervous system. • Start by lying down facing the ground• Place both hands just outside of your chest• Resting on your forearms, lift your chest toward the sky• Allow your head to relax as you lift your chest and soften…

LOWER-BODY LOOSENER

Exercise and good gut health go hand-in-hand

The gastrointestinal (GI) tract is a challenging environment filled with acids, bile salts, and digestive enzymes. Throughout an average lifetime, about 60 tonnes of food traverse the GI tract, which is home to over 100-trillion bacteria of approximately 2,172 species. This collection of microbes, known as the microbiome, plays a crucial role in our health, particularly in relation to exercise. Gut feeling In 2014, Irish researchers found that exercise is linked to increased gut microbial diversity. They studied 40 professional Irish rugby players and 46 controls, split by body mass index (BMI). Findings revealed that the athletes had lower inflammatory markers and more diverse microbiomes than the controls. Specifically, the rugby players and the low BMI controls had higher levels of Akkermansia muciniphila, a bacterium commonly found in the GI…

Exercise and good gut health go hand-in-hand

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RECEIVE 12 DIGITAL ISSUES FOR ONLY £29.99 SAVE £17* IN EVERY ISSUE… WORKOUTS & TRAINING PLANS NUTRITION ADVICE OUTDOOR ADVENTURE PRODUCT TESTS & REVIEWS GREAT REASONS TO SUBSCRIBE ■ Save £17 on the shop price ■ Every issue accessed straight from your device ■ Expert advice on toning up with workouts to suit your lifestyle and nutrition tips to improve your diet ■ Receive the free weekly e-newsletter VISIT SHOP.KELSEY.CO.UK/MFDIG24 OR CALL 01959 543747 and quote code MFDIG24 HOTLINE OPEN: MONDAY-FRIDAY, 8.30AM-5.30PM. CALLS ARE CHARGED AT YOUR STANDARD NETWORK RATE SCAN HERE Terms & conditions: Offer available for UK Direct Debit customers only. You will pay £29.99 every year and receive the digital version of Men’s Fitness. *Savings are based on the standard digital cover price of £3.99 for one…

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