Fitness also means ensuring that as and while you workout, you also take enough rest and know how to col down. This means you must release the tension from your muscles to reduce soreness or tightness so your next workout session could be fruitful and without a pain. This where foam rollers can help you. They are cylindrical tools, that you must have seen in gym corners, used for self-myofascial release (SMR). This is a form of self massage.

So, what is the science behind foam roller?

Foam rolling focuses on myofascial release, targeting the fascia—a network of connective tissue covering your muscles. When fascia becomes tight due to physical trauma, inflammation, or scarring, it can restrict movement and cause discomfort. Foam rollers apply pressure to these tight areas, helping to:

• Reduce adhesions and knots
• Improve blood flow
• Break down scar tissue
• Enhance and range of motion

Is it really that effective? The effectiveness of foam rollers has been debated, but research offers some insights. Studies have shown that foam rolling:

Increases flexibility: Short-term gains in flexibility are noticeable, especially when foam rolling is part of a warm-up. Long-term improvements are also possible with consistent use.

Reduces muscle soreness: Rolling after workouts can ease delayed-onset muscle soreness (DOMS).

Enhances recovery: Post-exercise foam rolling accelerates muscle recovery compared to passive methods.

A study published in the Journal of Athletic Training highlighted that foam rolling post-workout improves muscle strength and proprioception (awareness of body position), making it a valuable recovery tool.

ALSO READ: Kickstart 2025: 10 Fitness Resolutions You Can Actually Keep

Benefits of Foam Rolling

• Increased Blood Flow: Promotes circulation, delivering oxygen and nutrients to muscles.
• Improved Flexibility: Prepares muscles for movement and enhances overall range of motion.
• Faster Recovery: Eases soreness and helps muscles recover faster after intense exercise.
• Mobility Enhancement: Improves joint function and movement.

How to Use a Foam Roller

Proper technique is key to reaping the benefits of foam rolling. Here’s a step-by-step guide:

• Target Tight Areas: Slowly roll over muscles, pausing on "hot spots" (tight or tender areas). Use gentle pressure.
• Breathe and Relax: Avoid tensing up. Let the roller do the work while you focus on relaxing.
• Small Movements: Focus on small, incremental movements instead of rolling the entire muscle length repetitively.
• Avoid Joints: Stick to soft tissues and avoid rolling directly over joints.
• Listen to Your Body: Foam rolling should not cause sharp pain. Adjust pressure as needed.

Choosing the Right Foam Roller

• Soft Foam Rollers: Ideal for beginners but less durable.
• Firm Foam Rollers: Provide deeper pressure for advanced users.
• Textured Rollers: Mimic hands-on massage techniques.
• Vibrating Rollers: Offer added intensity and can help with deep tissue release.

Prices range from as low as $5 to over $200, depending on features and build quality.

Where Foam Rollers Fit in Your Fitness Regime

Before Exercise: Improve blood flow and flexibility during warm-ups.

After Exercise: Speed up recovery and reduce soreness.

Daily Maintenance: Keep muscles and fascia in optimal condition, even on rest days.

Struggling to fit workouts into your busy weekday schedule? You’re not alone—and health experts say the “weekend warrior” approach might still offer significant benefits for your body and brain.

The Centers for Disease Control and Prevention (CDC) recommends that adults engage in at least 150 minutes of moderate-intensity physical activity each week. For some, that means carving out 30 minutes a day from Monday to Friday. But for others balancing packed schedules filled with work, commuting, childcare, or studies, daily workouts can feel nearly impossible.

Enter the weekend warrior: someone who concentrates most, if not all, of their exercise into one or two days—typically over the weekend. Whether it’s a long hike, a pickup game of soccer, or an intense gym session, these bursts of activity may be just as effective as spreading exercise throughout the week.

“Getting at least 150 minutes of physical activity per week is broadly associated with improved health and lower risk of disease,” said Dr. Shaan Khurshid, a cardiac electrophysiologist at Massachusetts General Hospital. His research suggests that even when physical activity is concentrated on the weekend, the benefits are comparable to more regular patterns.

In fact, studies show that weekend warriors enjoy many of the same health perks as those who exercise more routinely. From better heart health to lower risks of chronic conditions, this pattern appears to support overall wellbeing. Khurshid’s most recent findings indicate that both weekend and regular exercisers had reduced risks for over 200 diseases.

And it’s not just physical health. A 2024 study published in the British Journal of Sports Medicine found that weekend warriors had a significantly lower risk of developing neurological and mental health conditions like dementia, Parkinson’s disease, depression, and anxiety—compared to those who exercised less than 150 minutes per week.

So, how can people make the most of their weekend workouts? Experts offer a few practical tips:

Build a routine that works for you. “It’s about doing the best you can in a way that’s fun and exciting,” said Dr. Brad Donohue, a psychology professor and sports performance expert. Whether it’s playing sports, taking a dance class, or going for a long walk—what matters is finding joy in the activity.

Listen to your body. While weekend workouts can be intense, it’s important not to overdo it. Khurshid advises ramping up activity gradually and paying attention to how your body responds.

Make it social. Getting family and friends involved not only makes exercise more enjoyable but can also increase motivation and consistency, Donohue noted.

Focus on the experience, not the outcome. Fixating on results—like losing weight or hitting a personal best—can lead to frustration or burnout. Instead, celebrate progress and stay present in the moment.

Stay mindful of sedentary time. Even active individuals can be at risk if they sit for long hours. Minimizing inactivity during the week is crucial for long-term heart health, Khurshid emphasized.

You might already be embracing smarter, more strategic workouts—swapping long, unfocused gym sessions for shorter, more efficient ones or choosing active recovery over constant high-intensity routines. That’s great progress. But when it comes to planks, holding them for minutes at a time may not be as effective as you think. In fact, less time might mean more benefit when performing this core-strengthening staple.

Look around any gym, and you’ll see a mix of plank durations—some people powering through marathon holds, others keeping it brief. If you find yourself wondering how long you should hold a plank, know that there’s no one-size-fits-all answer. Everyone’s body, goals, and fitness levels are different. The real question isn’t about how long the average plank should be—it’s about what duration delivers the best results.

While time under tension is often linked with muscle growth, anything beyond two minutes in a plank might be ineffective—or even counterproductive. “Enough is enough,” says Dan John, author of Can You Go? and contributor to Men’s Health. “It’s just a plank. More is not better.”

So what’s the sweet spot for plank duration? According to Kevin Carr, CFSC and co-founder of Movement As Medicine, beginners and seasoned exercisers alike should aim to hold a front plank for up to a minute—maximum. Going beyond that can cause form to break down and increase the risk of lower back pain. Plus, planks aren’t exactly functional in daily life, so holding them forever doesn't yield much real-world benefit.

Carr explains that the plank is excellent for building intra-abdominal pressure and strengthening the anterior core muscles like the obliques and rectus abdominis. But to reap those benefits, you need quality over quantity. If you’re doing it right—bracing your core, glutes, and spine—it’ll feel intense quickly, and you may not last more than 20 to 30 seconds at first.

Before attempting advanced variations, ensure your form is spot on. A passive, sagging plank isn’t doing your core any favors. Instead, actively engage the abs, glutes, and adductors, and keep breathing steadily to maintain full-body tension. If tension fades before your timer runs out, stop—good form matters more than reaching a time goal.

Once you’ve mastered the basic plank, it’s time to explore more dynamic challenges. Try these expert-recommended variations to activate different muscles and improve core control:

Plank Shoulder Taps: In a high plank, alternate tapping each shoulder with the opposite hand while keeping hips steady. Aim for 8–10 taps per arm.

Bear Plank: From all fours, lift your knees an inch off the ground and hold, engaging your core and lats. Start with 30-second holds.

Plank with Leg Lifts: In a forearm plank, lift one leg at a time a few inches off the floor without letting your hips rotate. Hold each lift for a second or two.

Ultimately, planks are a powerful tool when done correctly. Focus on proper alignment and controlled breathing to truly strengthen your core—and forget about holding on forever.

Exercising plays an important role for building a healthier body. There are many different aspects of exercising, whether it is strength and endurance or speed and energy- which exercise you do depends on which aspect you decide to work on. If you are looking to build your endurance and muscle density, then you will be advised to do work on weights. However, one doubt remains, whether or not strength training makes your muscles less flexible?

Experts explain that movement and flexibility are important for doing everyday tasks without pain. But the idea that strength and flexibility can't coexist is a common misunderstanding because you can improve your strength and durability at the same time.

How Can Strength Training Improve Flexibility?

When you lift weights or use resistance, you’re essentially stretching your muscles while they’re under load. During the part of the lift where you lower the weight, your muscles stretch. When you lift the weight, they shorten. This stretching under load is a key part of how strength training improves flexibility. Also, research shows that the stretched part of each exercise is where your muscles grow the most. This means you naturally focus on stretching during strength training. As you get stronger, you also gain better control over your body in different positions. This control lets you relax more, which helps you move more freely.

The idea that strength reduces flexibility likely comes from a few places. Many people just assume that strong muscles are tight muscles, but that’s not always true. Sometimes, people who focus a lot on lifting weights don't pay much attention to stretching, so they might seem less flexible. Also, there’s the image of bodybuilders who look very muscular and stiff. But remember, just because someone looks a certain way doesn't mean it's true for everyone. Plus, older ideas about exercise used to say that lifting weights made you less flexible. While coaches now know this isn't true, many people still believe it.

Why are Strength and Flexibility Equally Important?

While strength training itself won't make you less flexible, not moving your muscles through their full range of motion can cause them to become shorter over time. This is called adaptive shortening. For example, if you only lift weights in a small range of motion, your muscles might get used to that limited movement. To avoid this, it’s important to do strength exercises through a full range of motion, especially focusing on the stretched part of the movement. This might mean using lighter weights so you can move properly. It’s better to focus on good form and full movement than just lifting the heaviest weight possible.

Both strength and flexibility are important for living a healthy and active life. You don’t have to choose one over the other. Strength training can actually improve your flexibility, and being flexible won’t make you weak. As we get older, we naturally lose some strength and flexibility. But we can slow this down by working on both. Doing a mix of strength and flexibility exercises will help you stay active and independent for longer. Physical therapists can help you create a balanced exercise program that includes both strength and flexibility training.