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The Easiest and Smartest Way to Train in 2025 – Backed by Science

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Forget spending hours at the gym. Here are the most interesting and surprising breakthroughs in the fitness industry this year that can significantly improve your results.

Fewer heavy sets are enough to build muscle

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A large analysis of 67 studies revealed that just two targeted heavy sets per muscle group can be enough to trigger strength and muscle gains.

Adding more sets resulted in minimal extra benefit and greater fatigue. Focus on intensity, not duration, to see progress.

Lift weights before cardio for better results

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A study involving 45 men found that doing strength training before cardio led to improved muscle endurance and reduced body fat.

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Starting with cardio can sap your energy, reducing your ability to perform well during weight training. Flip the order for better gains.

One hour of strength training per week is enough

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Research found that two 30-minute strength sessions per week led to noticeable gains in muscle size and strength within two months.

You don’t need to spend hours at the gym. Short, consistent sessions get the job done.

The sitting-rising test can predict longevity

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This simple test - sitting down and standing up using as little support as possible - was linked to a longer life in a study of over 4,200 people.

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If you struggle with it, it’s a sign to work on flexibility, balance, and lower-body strength.

Morning workouts are better for your heart and lungs

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A study from April 2025 found that older adults who were most active in the morning had stronger cardiovascular and pulmonary health.

Researchers believe the body’s internal clock (circadian rhythm) may play a key role in this effect.

Mind-body exercises protect your brain

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Yoga, Tai Chi, and “exergames” (like Wii Sports or Just Dance) were shown in a large review to be especially effective for brain health.

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These forms of exercise engage both body and mind, helping preserve memory and cognitive function.

Match your workouts to your personality

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New research suggests you’re more likely to stick with workouts that fit your personality.

For example, extroverts thrive in group fitness settings, while those who are more agreeable may enjoy slower, solo workouts. Know yourself and train accordingly.

Go to bed earlier to move more

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Analyzing data from 20,000 people, researchers found that those who went to bed around 9 p.m. were significantly more active the next day than night owls.

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Interestingly, getting more sleep didn’t correlate with more activity - bedtime itself was key.

Try Japanese interval walking

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A viral trend in 2025, “Japanese walking” is backed by science.

The method is to walk briskly for three minutes, then slowly for three minutes, repeating the cycle five times.

This simple 30-minute workout improves endurance, strength, and blood pressure.

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The right exercises can improve sleep

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A review of 22 studies found that yoga, Tai Chi, and walking significantly reduced insomnia and improved sleep quality.

These exercises help calm the nervous system, increase melatonin levels, and promote relaxation, making it easier to fall and stay asleep.

This article is based on information from Health.com.

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