Gymshark's Official Blog

Envío Estándar Gratis A Partir De $90 🚚

Declaración de accesibilidad Ir al contenido

Explorar Gymshark Product & Style Fitness Health

Featured

Treadmill Workouts 101: Run Smarter Indoors With Treadmill Plans, Motivation & Form Tips

Fitness

12.26.25

Product & Style The Ultimate Heavyweight T-Shirt Guide - Your Premium Wardrobe Staple

12.24.25

Fitness Pull-Ups: How to Do Them and Get Your First Rep

12.23.25

Product & Style Gymshark Legging Leg Lengths Explained

12.09.25

Fitness The Best Upper Ab Workouts To Achieve A Defined Six Pack

11.24.25

Product & Style Best Gym Outfits to Build with the Gymshark Black Friday Discounts

11.13.25

CARGAR MÁS

Viendo 0 - 5 de 371 artículos

Editors Picks

Fitness How Long Should A “Long Run” Actually Be? Lannay Dale-Tooze

Fitness Hyrox Training Guide: Endurance, Strength & Sample Plan Alex Kirkup-Lee

Health Somatic Exercises | Workouts for Releasing Tension & Easing Stress Lannay Dale-Tooze

Gymshark

Events Campaigns Partnerships Loyalty Program

Product

Leggings Guide Sports Bra Guide Shorts Guide

Fitness

Arm Workouts Leg Workouts Hybrid Training Running

Health

Nutrition Recipes Mindset & Wellbeing

@abbiedennisonfit EFFORTLESS PULL UPS WORKOUT Do this workout once per week, and add the pull up specific exercises to a second upper body day if you’re really serious about making progress! ⭐️ Pull ups 3xAMRAP (use a band if needed) ⭐️ Slow negatives 3xAMRAP ⭐️ Isometric holds 3xAMRAP ⭐️ Barbell row 3x5-6 reps ⭐️ Lat pulldown 3x6-8 reps ⭐️ Barbell bicep curl 3x8-10 reps ⭐️ Dumbbell hammer curls 3x10-12 reps Wearing @R.A.D® ♬ original sound - Abbiedennison

@abbiedennisonfit How I improved my HYROX running time @Gymshark code ‘ABBIE10’ 1️⃣ Increased my total weekly running volume to build endurance, focusing on Zone 2 training while gradually increasing mileage over time 2️⃣ Incorporated speed work with interval training to improve my 1km splits 3️⃣ Practiced compromised running—going straight from heavy leg exercises into a run to simulate race conditions #hyrox #hyroxtraining #hyroxworld #hyroxuk #hybridathlete #hybridtraining ♬ original sound - Abbiedennison

"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Example Weekly Running Framework:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Beginner:","nodeType":"text"},{"data":{},"marks":[],"value":" 2 weekly runs (e.g., one interval, one long run).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intermediate:","nodeType":"text"},{"data":{},"marks":[],"value":" 3 weekly runs (intervals, tempo, long run).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Advanced:","nodeType":"text"},{"data":{},"marks":[],"value":" 3–4 runs, but often cycling between interval and tempo focus, rather than hitting all types every single week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. Strength Training","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"The next element, second to running, is (probably as you’ve already guessed), ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". The ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-sled-push"},"content":[{"data":{},"marks":[],"value":"sled push","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and sled pull are guaranteed to put your strength to the test, but you’ll also find stations such as the ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"farmers carry","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" testing it too.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Remember that you’ll also be heading into each station progressively fatigued. Jelly legs heading in and out of the walking lunges? Quad burn on those wall balls? We admit you can’t totally avoid that, but building a solid base of raw strength will help the loads feel more manageable on race day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vEgeIYqN1Yp4HnpZF370A","type":"Entry","createdAt":"2025-09-09T14:48:27.585Z","updatedAt":"2025-09-09T14:48:27.585Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Strength Training For Hyrox","items":[{"sys":{"type":"Link","linkType":"Entry","id":"4chcglcwHO85p3gDWeCcxS"}},{"sys":{"type":"Link","linkType":"Entry","id":"2ooahzdqZyHYmzqhSE8Rk2"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"🏃 Example Strength Session:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"1: Back Squat: 4 × 6–8 reps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"2: Overhead Press: 4 × 8 reps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"3A: Bulgarian Split Squats: 3 × 8–10 reps per leg","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"3B: Single-Leg Hamstring Curl: 3 × 10–12 reps per leg","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"4A: Standing Calf Raises: 3 × 12–15 reps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"4B: Farmer’s Carry: 3 × 40–50m","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"5A: ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-do-a-palloff-press"},"content":[{"data":{},"marks":[],"value":"Pallof Press","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (anti-rotation): 3 × 10–12 reps per side","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"5B: Weighted Dead Bug (anti-extension): 3 × 8–10 reps per side","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"⏱️ Frequency:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"2-3 times per week","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNmOm4W01cBdyBfUL4lXV","type":"Entry","createdAt":"2025-09-09T14:49:10.766Z","updatedAt":"2025-09-09T14:49:10.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"mediaEmbed"}},"locale":"es-US"},"fields":{"contentfulLabel":"Gregor and Hattie","embedType":"TikTok","embedCode":"

@gregorandhattie Want to get better at these HYROX stations? Try these strength exercises. Hybrid Programs Link in Bio 📈 #gym #hyrox #hyroxtraining #hyroxcoach #hyroxuk #hyroxtips ♬ Red Bellied Black Snake - The Beefs

"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3. Functional Training","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Building strength to tackle the stations is one thing–but you’ll also need to practice the exact exercises you’ll face on race day. This is particularly important in the weeks directly leading up to your Hyrox race, when you’ve already built a solid strength and aerobic base.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is your time to practice event-specific movements from the ergs to functional exercises such as ","nodeType":"text"},{"data":{"uri":"/blog/article/wall-ball-exercise-benefits-and-how-to-do-them-properly"},"content":[{"data":{},"marks":[],"value":"wall balls","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and burpee broad jumps.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Make sure you polish and perfect your form on each exercise, too: This 2025 review summarizing existing research on HYROX and hybrid fitness competitions marked ‘good movement efficiency’ as a key determiner of performance, reducing wasted energy and lowering injury risk [4].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tip:","nodeType":"text"},{"data":{},"marks":[],"value":" Train with weights heavier than your race day weight. This will build extra strength and mean you become accustomed to lifting a heavier weight, making the day's weight feel more manageable.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"‘You want to do anything you can to make race day feel slightly easier,’ comments Ash, ‘I trained with wall balls at 9kg (vs 6kg on race day) kettlebells at 32kg (vs 24kg on race day), etc. Grabbing the kettlebells and it feeling like you're taking the shopping in is a lovely break between the runs!’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"🏃 Example session:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Circuit-style training works brilliantly here. For example:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"500m Row","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"20 wall balls","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"20 lunges","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Rest 2 minutes, repeat x 4.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"⏱️ Frequency:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Beginners:","nodeType":"text"},{"data":{},"marks":[],"value":" 2 sessions per week, often combined with strength (e.g., after lifting, add wall balls, sled pushes, carries).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intermediate/Advanced:","nodeType":"text"},{"data":{},"marks":[],"value":" 3 sessions per week, sometimes as standalone workouts or circuits mimicking Hyrox stations.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"As you near race day, you may want to increase the duration of these workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ash Wilson explains:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"‘I'd also say doing functional sessions for ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"over an hour,","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":" like a 60-minute EMOM (or longer), to just get your body used to being in a high HR zone and hitting high intensity training for that duration.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"‘You see so many people at Hyrox hit the 1 hour point and fall off a cliff simply because it's untrained or unknown territory!’–Ash Wilson, 3x Hyrox Finisher","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4. Compromised Workouts","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Welcome to your “secret sauce” of Hyrox prep: Compromised workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The toughest part of the event isn’t the stations in isolation–it’s performing them after you’ve just run hard, again and again. A 2025 study published in Frontiers in Physiology confirmed this, with participants finding the stations felt harder than the runs, producing higher lactate and RPE, with ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"wall balls being the toughest","nodeType":"text"},{"data":{},"marks":[],"value":" [1].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The solution? Training your body to handle exercises under fatigue by practicing “compromised” workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"‘Nothing can quite prepare you for going all out on a sled push, and then straight into a 1km run,’ comments Matt, ‘It's so different than just going out for a run on its own.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"‘The lactic acid can build up in your legs, so you start running and your legs feel like you have weights strapped to them. In weightlifting terms, it's probably like 60-70 barbell squats, and then heading out for a run.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"🏃 Example session:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"By practicing going straight from a run into another exercise, you’ll learn pacing, transitions, and how to manage fatigue–key to surviving race day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pick one race-specific exercise, or a few, and pair them back-to-back with running in a circuit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Even if you don’t have time to do a full compromised workouts, you can add runs in between any strength or cardio exercise (as long as it isn’t running). But if you can, try to practice the specific exercises you’ll do in the race, such as below:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Example 1:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"3 min run","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"80m Burpee Broad Jumps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"3 min run","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"100m Walking lunges","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat x 3","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Example 2:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"1km run","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"20 wall balls","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"500m SkiErg","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat x 4 with minimal rest","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"⏱️ Frequency:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Beginners:","nodeType":"text"},{"data":{},"marks":[],"value":" Once every 1–2 weeks is enough.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intermediate/Advanced:","nodeType":"text"},{"data":{},"marks":[],"value":" 1–2 times per week, depending on recovery.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"5. Mobility & Recovery","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Sometimes it’s easy to fall into the trap of thinking that training more = better results. But often, that’s not the case. To keep improving (and avoid injury), recovery has to be part of your plan, not an afterthought.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In your training, you should include:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2YstxMToOVCyYEuPMYUduh","type":"Entry","createdAt":"2025-09-09T14:51:59.649Z","updatedAt":"2025-09-09T14:51:59.649Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Mobility & Recovery","items":[{"sys":{"type":"Link","linkType":"Entry","id":"1aNCUUinbj4MhlOybNUvHk"}},{"sys":{"type":"Link","linkType":"Entry","id":"01wg1AliOQrerzmIZ6tkIR"}},{"sys":{"type":"Link","linkType":"Entry","id":"2P36hVtON7nxvsTp1yWpgM"}},{"sys":{"type":"Link","linkType":"Entry","id":"5AHk3wfTaSA7EueqkMpIde"}},{"sys":{"type":"Link","linkType":"Entry","id":"1ZSjeQACWWVdwljt9N8Exx"}},{"sys":{"type":"Link","linkType":"Entry","id":"3jzSNtZfPC7hkk80pfKXvK"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sample 1 Week Hyrox Training Plan","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday – Strength & Functional (Lower Body Focus)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-up:","nodeType":"text"},{"data":{},"marks":[],"value":" 5–10 mins rower + dynamic mobility","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Main Lift:","nodeType":"text"},{"data":{},"marks":[],"value":" Back Squat 4 × 6–8","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Superset 1:","nodeType":"text"},{"data":{},"marks":[],"value":" Bulgarian Split Squats 3 × 10/leg + Single-Leg Hamstring Curls 3 × 12/leg","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Superset 2:","nodeType":"text"},{"data":{},"marks":[],"value":" Calf Raises 3 × 15 + Farmer’s Carry 3 × 40m","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Finisher:","nodeType":"text"},{"data":{},"marks":[],"value":" Sled Push 3 × 20–30m at heavy load","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Core Superset (Optional):","nodeType":"text"},{"data":{},"marks":[],"value":" Pallof Press + Weighted Dead Bug, 3 sets each","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday – Running Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-up:","nodeType":"text"},{"data":{},"marks":[],"value":" 10 min easy jog + drills (high knees, skips)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Main Set:","nodeType":"text"},{"data":{},"marks":[],"value":" 6 × 1km at race pace (around 8K pace) with 2 min rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cooldown:","nodeType":"text"},{"data":{},"marks":[],"value":" 5–10 min easy jog + mobility (hips, calves)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday – Active Recovery / Mobility","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"20–30 min light movement: walking, cycling, yoga, or mobility flow","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Focus: hips, ankles, thoracic spine","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Optional core circuit (planks, side planks, dead bugs)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday – Strength & Functional (Upper Body / Pull Focus)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-up:","nodeType":"text"},{"data":{},"marks":[],"value":" SkiErg or Assault Bike 5–7 mins","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Superset 1:","nodeType":"text"},{"data":{},"marks":[],"value":" Deadlift 4 × 5 + Pull-Ups/Assisted Pull-Ups 4 × 6–10","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Superset 2:","nodeType":"text"},{"data":{},"marks":[],"value":" Dumbbell Bench Press 3 × 8 + Single-Arm Row 3 × 8–10","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Superset 3 (Accessory):","nodeType":"text"},{"data":{},"marks":[],"value":" Push-Ups with Weight Vest 3 × AMRAP + Banded Face Pulls 3 × 12–15","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Finisher:","nodeType":"text"},{"data":{},"marks":[],"value":" 3–4 rounds of functional circuit: ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"500m SkiErg","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"20 Walking Lunges (weighted if possible)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"15 Burpees","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday – Race-Specific Workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-up:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" 1km easy run + mobility","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Main Set (4 rounds):","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"1km run at steady pace","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Sled Push 20m (race weight)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Sled Pull 20m","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"2–3 min rest between rounds","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cooldown:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" Mobility + breathing work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday – Long Run (Zone 2 Aerobic Base)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"45–60 min steady run at conversational pace","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep heart rate in ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Zone 2","nodeType":"text"},{"data":{},"marks":[],"value":" (roughly 60–70% max HR)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday – Rest or Active Recovery","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Full rest OR gentle yoga, foam rolling, or light swim","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prioritise sleep, nutrition, and mobility work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2pWMWn7F9638Hz71vPbDe1","type":"Entry","createdAt":"2025-09-09T14:52:54.825Z","updatedAt":"2025-09-09T14:52:54.825Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"mediaEmbed"}},"locale":"es-US"},"fields":{"contentfulLabel":"Laura Belgrave","embedType":"TikTok","embedCode":"

@lb.fitt reminder: train HEAVIER than race day weight💪🏻 @Gymshark code LAURAB10 to save on orders🦈🤎 #hyrox #hyroxuk #hyroxtraining ♬ original sound - dioraudios

"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Common Training Mistakes to Avoid","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"❌ Over-Prioritising Strength And Neglecting Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"50% running","nodeType":"text"},{"data":{},"marks":[],"value":", yet many gym-goers put most of their energy into lifting. Strong legs are important, but if you can’t run 8km comfortably, you’ll struggle to hold pace between stations. Balance your plan so running endurance develops alongside strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"‘Train like you are training for a half marathon,’ suggests Ash, ‘and as long as you can do the movements, you can't go wrong.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"❌ Not Practicing Transitions","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The hardest part of the race isn’t just the stations: It’s the switch between them, from running to sleds, or burpees back into a run. Practice the transitions between stations regularly in your training, and aim to complete at least one (but ideally a few) Hyrox race simulations before race day (find your local training club ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/find-a-hyrox-partner-gym/"},"content":[{"data":{},"marks":[],"value":"here","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":").","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"❌ Going Too Hard Too Early","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This one is so easy to do–with adrenaline high at the start of the race, it’s easy to get caught up in the crowd and go out too hot. The result? Blowing up halfway through the race. Train pacing in workouts and remind yourself to start steady.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Matt explains how he fell for this during his first race, despite being ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"‘told to really pace myself–But on the day with the adrenaline going it's hard not to fly out at the start! It's the worst thing you can do as it spikes your heart rate and you'll struggle to bring it back down. So by the time it got to the burpees, I was face down in a right mess!’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Start slower than feels comfortable. It’s better to leave some energy in the tank for later in the race when you really need it, rather than blow it all at the start.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"❌ Ignoring Your Weaknesses","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Be honest with yourself. If there’s a station or discipline that always slows you down, train it more—not less. That’s where you’ll make the biggest gains.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coming up to his third Hyrox this October in Birmingham, UK, Matt explains that this has been his approach: ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"‘The good thing after each race is you can see the stats as to where you've placed in your age category for each station; use this to form your training plan.’","nodeType":"text"},{"data":{},"marks":[],"value":" Even if you haven’t done a Hyrox yet, think about where your weakness might lie to identify focus areas.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"❌ Not Familiarising Yourself With The Rules","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This seems like a simple one, but you’d be surprised how many forget this one: Simple errors like missed wall ball depth, wrong burpee form, or improper sled technique can cost valuable time and energy.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Read the race standards and practice movements with competition rules in mind so nothing is a surprise on the day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Race-Ready Tips","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Getting to the start line fit is only half the battle–what you eat, wear, and think on race day can make a huge difference. Your training is the ideal time to practice everything for race day–from what you eat, when you eat it and what to wear.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s also another reason why doing a couple of race simulations is a good idea. You want to enter race day knowing exactly what you are doing, with nothing that could catch you off course and distract you from the race.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Here are some simple tips to help you feel race-ready:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Dial in your nutrition:","nodeType":"text"},{"data":{},"marks":[],"value":" Stick to foods your body is used to. Have a balanced pre-race meal 2–3 hours before (carbs + protein, easy to digest) and sip water steadily through the morning. Electrolytes can help if you’re prone to cramping, but don’t start trying out every gel and hydration sachet you are offered before the start line.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wear the footwear (and clothing) you’ve trained in:","nodeType":"text"},{"data":{},"marks":[],"value":" Lightweight running shoes with good grip are best. Some athletes wear carbon plated trainers, which can you a boost when it comes to the run–but these aren’t necessary for beginners. Whatever footwear you choose, it’s best to use it as early in your training as possible and practice with that footwear. Nothing new should be worn on race day! (The same goes for clothing!)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prepare your mind:","nodeType":"text"},{"data":{},"marks":[],"value":" Sure, this is a test of fitness–but it’s equally a mental game. Break the race into chunks (1km run + station), instead of thinking about the full 8km, and expect the fatigue to set in. Towards the end of the race, you’ll need to dig deep and stick with it. Don’t let your mind get the better of you.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Respect your taper week:","nodeType":"text"},{"data":{},"marks":[],"value":" The days leading up to your race are not the time to rush to try and gain a little extra strength or speed. By this time, it’s too late. The best thing to do is focus on rest, do some mobility, and add in a short, easy run. At most, do some easy station practice. Get enough sleep (especially the night before the race).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Train Smart, Race Strong","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox might look intimidating at first–eight runs, eight brutal stations, and a whole lot of sweat–but with the right training, it’s more than achievable.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on the essentials: run consistently, build strength, practise the stations, and don’t skip recovery. Mix in a few compromised workouts, get comfortable with being uncomfortable, and you’ll be surprised how quickly your fitness comes together.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Give yourself at least 8 weeks (but ideally longer) to prepare, and when race day comes, trust your training, pace yourself, and soak up the atmosphere.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"After your first race, you’ll know where your strengths lie, which stations tested you the most, and where you lost precious seconds on the clock. That’s exactly what keeps athletes coming back–the chance to improve every single time.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So lace up, lift heavy, run hard, and get ready to call yourself a Hyrox athlete. Just be warned: once you’ve done one race, you’ll almost certainly be booking your next.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Matt and Ash will both be competing at Hyrox Birmingham in October 2025.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yet to book your place? ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/find-my-race/"},"content":[{"data":{},"marks":[],"value":"Find your next Hyrox race","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Download the Gymshark Training App to log every workout or access pre-made plans that will help you build strength, endurance, and conditioning for race day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"66TgZYtzVaX9lFq2Ruq53E","type":"Entry","createdAt":"2024-09-30T15:57:23.762Z","updatedAt":"2024-09-30T15:57:23.762Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (Hybrid Workouts)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/hybridworkouts","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1x0xZ9xINSbHkR5aFegZdJ","type":"Entry","createdAt":"2025-09-09T14:56:03.329Z","updatedAt":"2025-09-09T14:56:03.329Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"FAQs How to train for hyrox","title":"FAQs","items":[{"sys":{"type":"Link","linkType":"Entry","id":"5Zn9mBXz2xp6e9RTTT4Wt0"}},{"sys":{"type":"Link","linkType":"Entry","id":"6D5XbzqaA7hViBB8mqeJtQ"}},{"sys":{"type":"Link","linkType":"Entry","id":"ze2gsC4u1TpByNSQ9K3SK"}},{"sys":{"type":"Link","linkType":"Entry","id":"4rN0dcWxUVrolXCtVCH8nA"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"[1] Brandt, T., Ebel, C., Lebahn, C. and Schmidt, A. (2025). ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1519240/full"},"content":[{"data":{},"marks":[],"value":"Acute physiological responses and performance determinants in Hyrox© – a new running-focused high intensity functional fitness trend","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Frontiers in Physiology","nodeType":"text"},{"data":{},"marks":[],"value":", 16.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[2] Denham, J., Feros, S.A. and OʼBrien, B.J. (2015). ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-jscr/fulltext/2015/08000/four_weeks_of_sprint_interval_training_improves.9.aspx"},"content":[{"data":{},"marks":[],"value":"Four Weeks of Sprint Interval Training Improves 5-km Run Performance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength and Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":", 29(8), pp.2137–2141.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[3] Stern, D., Gonzalo-Skok, O., Loturco, I., Turner, A. and Bishop, C. (2020). A Comparison of Bilateral vs. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32541618/"},"content":[{"data":{},"marks":[],"value":"Unilateral-Biased Strength and Power Training Interventions on Measures of Physical Performance in Elite Youth Soccer Players","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength and Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":", 34(8), pp.2105–2111.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[4] Davids, C.J. (2025). ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-scj/abstract/9900/a_performance_analysis_of_hyrox__a_review_of_the.198.aspx"},"content":[{"data":{},"marks":[],"value":"A Performance Analysis of HYROX: A Review of the Physiologic, Mechanical, and Technical Demands","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Strength & Conditioning Journal","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[5] Mahaffey, K. (n.d.). ","nodeType":"text"},{"data":{"uri":"https://blog.nasm.org/why-rest-days-are-important-for-muscle-building"},"content":[{"data":{},"marks":[],"value":"Why Rest Days Are Important for Muscle Building","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". [online] ","nodeType":"text"},{"data":{"uri":"http://blog.nasm.org"},"content":[{"data":{},"marks":[],"value":"blog.nasm.org","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[6] Bell, L., Darragh, I.A.J., Travis, S.K., Rogerson, D. and Nolan, D. (2025). ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-scj/abstract/9900/a_practical_approach_to_deloading__recommendations.203.aspx"},"content":[{"data":{},"marks":[],"value":"A Practical Approach to Deloading: Recommendations and Considerations for Strength and Physique Sports","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Strength & Conditioning Journal","nodeType":"text"},{"data":{},"marks":[],"value":". [online]","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[7] Bell, L., Nolan, D., Immonen, V., Helms, E., Dallamore, J., Wolf, M. and Androulakis Korakakis, P. (2022). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/36619355/"},"content":[{"data":{},"marks":[],"value":"‘You can’t shoot another bullet until you’ve reloaded the gun’: Coaches’ perceptions, practices and experiences of deloading in strength and physique sports","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Frontiers in Sports and Active Living","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 4.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[8] Marco, K.D., Goods, P.S.R., Baldwin, K.M., Hiscock, D.J. and Scott, B.R. (2024). ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-jscr/abstract/2024/12000/resistance_training_prescription_during_planned.11.aspx"},"content":[{"data":{},"marks":[],"value":"Resistance Training Prescription During Planned Deloading Periods: A Survey of Strength and Conditioning Coaches Across Varying Sporting Codes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"PubMed","nodeType":"text"},{"data":{},"marks":[],"value":". [online]","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[9] Grivas, G. (2018). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/322931606_The_Effects_of_Tapering_on_Performance_in_Elite_Endurance_Runners_A_Systematic_Review"},"content":[{"data":{},"marks":[],"value":"The Effects of Tapering on Performance in Elite Endurance Runners: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"ResearchGate","nodeType":"text"},{"data":{},"marks":[],"value":". [online]","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[10] Watson, N.F. and Badr, M.S. (2015). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4434546/"},"content":[{"data":{},"marks":[],"value":"Recommended amount of sleep for a healthy adult: A joint consensus statement of the american academy of sleep medicine and sleep research society","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Sleep","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 38(6), pp.843–844.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-10-14T00:00+01:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"37JE5FcZGsxRQp4f7ndW8","type":"Entry","createdAt":"2025-09-17T12:30:04.712Z","updatedAt":"2025-09-17T12:30:04.712Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":56,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Somatic Exercises | Workouts for Releasing Tension & Easing Stress","caption":"Somatic Exercises | Workouts for Releasing Tension & Easing Stress","slug":"somatic-exercises-benefits","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"sys":{"type":"Link","linkType":"Entry","id":"5m9ZteBNwb6SQl2iFZaofb"}},{"sys":{"type":"Link","linkType":"Entry","id":"2xM9dkwOuecFeMauG3xNSW"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"sys":{"type":"Link","linkType":"Entry","id":"2fjl4Y97mXjGPi1YAyIaWS"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"rgGWQyzMB0ZUh6b54b545","type":"Entry","createdAt":"2019-12-11T22:51:24.542Z","updatedAt":"2025-03-18T12:00:45.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":54,"revision":12,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Health","slug":"health","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Health ","metaDescription":"Stay up to date with the latest in health and lifestyle, with Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}},{"sys":{"type":"Link","linkType":"Entry","id":"1zSqLx67WfODjUoMM9c29e"}},{"sys":{"type":"Link","linkType":"Entry","id":"3QhFcL3KQPIiVeW0uOCjZn"}}],"showSignUp":false,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"metaTitle":"Somatic Exercises | Workouts for Releasing Tension & Easing Stress","metaDescription":"Somatic Exercises | Workouts for Releasing Tension & Easing Stress","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6jwdXEc1eAcALUetYGlSde","type":"Asset","createdAt":"2025-09-16T16:10:55.484Z","updatedAt":"2025-09-16T16:10:55.484Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Somatic exercise desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6jwdXEc1eAcALUetYGlSde/29fb1bcfbc4e79ef512fb9fa56f4b550/Somatic_exercise_desktop.jpg","details":{"size":5096356,"image":{"width":3360,"height":3360}},"fileName":"Somatic exercise desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"eijqzCo3G8mmLufNgGlC6","type":"Asset","createdAt":"2025-09-16T16:10:55.490Z","updatedAt":"2025-09-16T16:10:55.490Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Somatic exercise mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/eijqzCo3G8mmLufNgGlC6/afbb5b0bedb85bb1a177eeba42521fd6/Somatic_exercise_mobile.jpg","details":{"size":793256,"image":{"width":800,"height":800}},"fileName":"Somatic exercise mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6jwdXEc1eAcALUetYGlSde","type":"Asset","createdAt":"2025-09-16T16:10:55.484Z","updatedAt":"2025-09-16T16:10:55.484Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Somatic exercise desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6jwdXEc1eAcALUetYGlSde/29fb1bcfbc4e79ef512fb9fa56f4b550/Somatic_exercise_desktop.jpg","details":{"size":5096356,"image":{"width":3360,"height":3360}},"fileName":"Somatic exercise desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You know that feeling when stress lingers in your body - a tight ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-chest-exercises"},"content":[{"nodeType":"text","value":"chest","marks":[],"data":{}}]},{"nodeType":"text","value":", ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"nodeType":"text","value":"shoulders ","marks":[],"data":{}}]},{"nodeType":"text","value":"creeping towards your ears, a jaw that just won’t unclench? For many of us, a workout is the go-to way to shake that tension off, and it does work; movement is proven to help reduce stress hormones and boost mood.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But here’s the flip side: not all forms of exercise are calming for your system. High-intensity training or heavy lifting can sometimes add more strain, especially if your body is already running on empty (and that’s before even mentioning DOMS). Research has shown that intense exercise can spike cortisol, your primary stress hormone ,which is not ideal if you’re already overloaded [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That’s where somatic exercises come in. These gentle, awareness-based movements help regulate the nervous system by increasing ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/build-a-strong-mind-muscle-connection"},"content":[{"nodeType":"text","value":"mind-body connection","marks":[],"data":{}}]},{"nodeType":"text","value":" and combining breath with slow movement and stillness. Instead of chasing reps or sweating buckets, somatic workouts encourage you to release stored tension and get out of your head and back into your body.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better still, you can do them anywhere - at home before bed or after waking up, on a work break, or even in the car after a stressful commute or phone call! It’s like a reset button for whenever you feel your body holding on to stress.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So whether you’re looking to ease stress, release tension, or simply feel more present, somatic movement might be the missing piece in your training toolkit.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Are Somatic Workouts?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic workouts are slow, mindful movements designed to release stored tension, reconnect you with your body, and retrain habitual movement patterns through mind-body awareness.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think of somatic exercises as the opposite of a push-to-the-limit HIIT class. They’re slower, intentional movements designed to retrain how your body holds tension. Instead of working out to burn calories, push weights, or beat your personal record, the goal is awareness: noticing how your body feels, moves, and responds.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The science supports what we all know and feel about how tension shows up in our bodies - stress and emotions don’t just live in the mind, they show up physically too. When your nervous system gets stuck in “fight or flight,” muscles stay braced, long after the stress has passed. Neuroscience research even shows that chronic stress alters muscle tone and posture by keeping the body in a semi-defensive state (always tense) [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic movement works like a reset button, signalling safety to your nervous system and teaching the body how to let go.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Examples of mind-body practices with somatic elements:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pilates","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - controlled, mindful movements that explore body awareness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tai Chi ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"- slow, flowing sequences tied to deep breathing and meditation.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dance-based movement ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"- intuitive movement that follows sensation & play, not structure, and increases serotonin [3].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic yoga","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - less about perfecting poses, more about noticing how each one feels and releasing emotions through movement.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If yoga feels too rigid or strength training feels too intense, somatic workouts offer a softer middle ground, still movement, but movement designed to soothe.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Somatic Exercises to Try at Home, Or On The Go.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A motivating factor of somatic workouts is that you don’t need equipment, a studio, or even a mat to give them a try, which can make all the difference when you’re in a state of heightened stress and needing immediate relief.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The beauty of somatic movements is how ","marks":[],"data":{}},{"nodeType":"text","value":"portable","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" they are. You can use them first thing in the morning to gently wake up your body, in the middle of a stressful workday when your shoulders have crept toward your ears, after a tough workout to help calm down your nervous system, or right before bed to signal to your body it’s safe to rest. Even a 1–2 minute reset in the car after a long commute can make a noticeable difference.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A little space and a few breaths can be enough. Before you start, take 2–3 slow, deep breaths, set a small intention (e.g. “notice”), and tuck your phone out of sight for the few minutes you’ll give yourself.","marks":[],"data":{}}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How long?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Micro-reset: 1–3 minutes (desk/stress moment).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Short session: 5–10 minutes.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Full practice: 10–20 minutes.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aim to practice daily, or at least 3×/week. If you’re stressed right now, even one 60-90 second reset helps.","marks":[],"data":{}}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1mhm8DfzT6wrMmFoDn0d8P","type":"Entry","createdAt":"2025-09-16T15:46:11.722Z","updatedAt":"2025-09-16T15:46:11.722Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Beginner-friendly somatic exercises","title":"Beginner-friendly somatic exercises","items":[{"sys":{"type":"Link","linkType":"Entry","id":"4Y1fsaO93PdDnPga7ZCL3Z"}},{"sys":{"type":"Link","linkType":"Entry","id":"1QcFpiNNCt4IH8TEiEOAW4"}},{"sys":{"type":"Link","linkType":"Entry","id":"3bcUpQlDwVqroLZ4BhMGX9"}},{"sys":{"type":"Link","linkType":"Entry","id":"56Tvw7HJ6mYEFTswVrFIHu"}},{"sys":{"type":"Link","linkType":"Entry","id":"3oq2zltWsot3nm6GRCItMj"}},{"sys":{"type":"Link","linkType":"Entry","id":"7GXfDhOOZnsrVStoG1IMgc"}},{"sys":{"type":"Link","linkType":"Entry","id":"A8pah4Os0jOkTNdksZ2eS"}},{"sys":{"type":"Link","linkType":"Entry","id":"3NjBGoTsq3GUQvGm3p3dzL"}},{"sys":{"type":"Link","linkType":"Entry","id":"5ITiiw8NqoYmaYeQt4PvPR"}}],"multiOpen":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Workout tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you’re someone who loves ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/yoga-sequence-for-stress"},"content":[{"nodeType":"text","value":"yoga","marks":[],"data":{}}]},{"nodeType":"text","value":" or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-squat-mobility-exercises-for-squat-form-and-strength"},"content":[{"nodeType":"text","value":"mobility","marks":[],"data":{}}]},{"nodeType":"text","value":", you’ll likely enjoy somatics and could try switching your existing practice to a more somatic-focused one. If HIIT or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-lift-heavier-weights"},"content":[{"nodeType":"text","value":"heavy lifting ","marks":[],"data":{}}]},{"nodeType":"text","value":"is your go-to in the gym, try adding a short somatic session (5-10 minutes) or full practice (10-20 minutes) on rest days to balance out the intensity and help you let go of unwanted tension.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Benefits of Somatic Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Stress relief","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A key benefit of somatic exercise, and a reason many turn to slowing things down, is to help with stress relief. Work, daily stressors, life events, and physical stress can all build up the allostatic load on the body (wear and tear) [4]. Body awareness practices like somatic yoga, grounding techniques, body scans, conscious breathing, and hug-and-release exercises help you tap into your body’s natural ability to calm down and regulate, lowering cortisol (the stress hormone) and, in turn, easing muscle tension.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Reduce muscle tension & pain","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Gentle, mindful movements help your body release physical and emotional tension stored in your body. Repetitive stress, poor posture, and even emotional strain can cause muscles to “freeze” into tight patterns. Somatic movement works by retraining the brain-to-muscle connection, helping the body learn to let go of unnecessary tension. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research also shows that somatic practices can improve sensorimotor control and reduce muscular rigidity over time - for example, a clinical trial on people with chronic lower back pain found that practicing slow, controlled somatic movements significantly reduced pain and improved functional mobility. By retraining movement patterns and increasing proprioception (the body’s sense of itself in space), somatic workouts have been shown to ease chronic pain, including lower back pain, neck tension, and fibromyalgia symptoms [5].","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Nervous system regulation","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic exercises activate the parasympathetic nervous system - the body’s “rest and digest” state, helping the body relax and regulate stress levels. Studies have found that body-awareness therapies reduce anxiety and improve resilience by calming overactive stress responses. So if you’re shifting weights in the week, slowing down can actually help in the long run by improving your resilience levels.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Mind-body awareness","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Unlike conventional gym training, somatic workouts emphasize how movement feels, not how it looks. This builds mind-body awareness and the ability to notice internal signals like breath, heartbeat, and subtle shifts in muscle engagement. Improved interoception (internal awareness) has been linked to better emotional regulation and lower stress levels, helping you show up more present in daily life [2].","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Boost functional movement & posture","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Because the method focuses on unlearning inefficient patterns, many people notice improvements in coordination, balance, and posture. This makes everyday movements like walking, sitting, and lifting feel more natural and less strained. So if you’re always aware of how tense your body feels sitting at your desk, somatic movements may be the release you need to let go of these thoughts and feel better in the process.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many lifters and runners report that after adding somatics, they move more freely during training. Why? Because their body isn’t locked in a tense, pent-up state, it’s learned how to let go of tension and soften into movement.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Use Somatic Workouts for Stress & Recovery","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Picture this: It’s been a long day, your body feels heavy, and your mind is racing. Instead of pushing through a hard workout, a somatic session can act like a reset button and can help you let go of tension you didn’t even know you were holding on to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use them as:","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Rest-day recovery (10-15 minutes)","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perfect between heavy lifts or runs, somatic exercises reframe your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-a-recovery-run-and-should-i-be-doing-it"},"content":[{"nodeType":"text","value":"active recovery","marks":[],"data":{}}]},{"nodeType":"text","value":" and set you up to move better.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start with a 2-minute body scan in stillness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Next, lie on your back and practice 5 slow rounds of arch & flatten to release your lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Move into spinal release roll-downs and shoulder release shrugs (3–4 times, slow tempo).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Finish with progressive muscle relaxation to fully let go.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You’ll prime your body for your next training session by easing stiffness and restoring mobility.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Evening wind-down (5-10 minutes):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Gentle movements and deep breathing before bed can help you relax, let go, and sleep better.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin with progressive muscle relaxation from toes to jaw (1 round through the body).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Add 2 minutes of diaphragmatic breathing with one hand on the belly.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"End with a slow pandiculation stretch + release to fully soften into rest.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Creates a calming of your nervous system, making it easier to fall asleep.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Pairing with strength (3-5 minutes, post-lift):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Balance intensity with soft movements so that you don’t hold on to extra tension on top of DOMs.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"After your workout, try shoulder release shrugs (5–6 reps).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Add grounding techniques: stand tall, feet planted, hands on chest, breathe deeply for 1–2 mins.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Finish with a short somatic walk as your cooldown.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Helps your body “let go” of training tension so DOMs don’t feel compounded by stress.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think of it less like exercise, more like nervous system training, and adding calmness to your routine in a world that rarely encourages us to slow down and take a breath.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2qoBV4pHvnc69bTPCbPph9","type":"Entry","createdAt":"2025-09-16T15:50:21.283Z","updatedAt":"2025-09-16T15:50:21.283Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Somatic Exercise FAQ's","title":"Somatic Exercise FAQ's","items":[{"sys":{"type":"Link","linkType":"Entry","id":"426B6VsI8Yy6Qgs2BASkqR"}},{"sys":{"type":"Link","linkType":"Entry","id":"1yEfykBl6l5lzffSjMM0X7"}},{"sys":{"type":"Link","linkType":"Entry","id":"7pUhfG9rZkqfTsQFiRjjZ8"}},{"sys":{"type":"Link","linkType":"Entry","id":"6R6bkF8APhe5dBsvAvkDSN"}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Final Thoughts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic workouts aren’t the type of workouts that will leave you feeling pumped, but they can leave you feeling lighter, calmer, and more connected. Somatic exercises should be added to your regular routine to relieve stress, tension, pain and encourage healthy nervous system regulation. Those tough emotions? Dealing with it. Stored tension? Releasing it. So on days when intensity feels like too much, try giving your nervous system the workout instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-cozy-cardio-the-tiktok-trend-uncovered"},"content":[{"nodeType":"text","value":"Cozy workouts","marks":[],"data":{}}]},{"nodeType":"text","value":" call for cozy fits - explore our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/rest-day"},"content":[{"nodeType":"text","value":"Rest Day collection","marks":[],"data":{}}]},{"nodeType":"text","value":" of soft ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/joggers"},"content":[{"nodeType":"text","value":"joggers","marks":[],"data":{}}]},{"nodeType":"text","value":", ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/oversized-hoodies"},"content":[{"nodeType":"text","value":"oversized hoodies","marks":[],"data":{}}]},{"nodeType":"text","value":", and your comfiest ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/leggings/womens"},"content":[{"nodeType":"text","value":"leggings,","marks":[],"data":{}}]},{"nodeType":"text","value":" and let recovery feel just as good as training.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"72xPqoBKz2m0JJJarWuG7b","type":"Entry","createdAt":"2025-09-16T16:01:01.074Z","updatedAt":"2025-09-16T16:01:01.074Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Cozy Essentials","title":"Cozy Essentials","linkText":"Shop now","linkSlug":"/collections/rest-day","productRows":[{"sys":{"type":"Link","linkType":"Entry","id":"7h5i579L83pCWztdmk06kc"}},{"sys":{"type":"Link","linkType":"Entry","id":"2X2Eti2fZAykicnvx8FLRo"}}]}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shop the best loungewear when you download the Gymshark App.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2tv1IljYo3mkxsP3YD1lmv","type":"Entry","createdAt":"2024-09-30T16:22:26.974Z","updatedAt":"2024-11-15T11:19:03.887Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Download The Gymshark App To Shop (Rest Day)","buttonOneLabel":"Shop Rest Day Clothes","buttonOneLink":"https://gymshark.onelink.me/R4DB/restday","buttonOneVariant":"primary"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"[1] Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2008, July). ","marks":[],"data":{}},{"nodeType":"text","value":"Exercise and circulating cortisol levels: the intensity threshold effect","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}},{"nodeType":"text","value":"Journal of Endocrinological Investigation","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"text","value":"31","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"(7), 587-591. https://doi.org/10.1007/BF03345606 ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/18787373/"},"content":[{"nodeType":"text","value":"PubMed","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"[2] Guidi, J., Lucente, M., Sonino, N., & Fava, G. A. (2021). Allostatic Load and Its Impact on Health: A Systematic Review. ","marks":[],"data":{}},{"nodeType":"text","value":"Psychotherapy and Psychosomatics","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"text","value":"90","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"(1), 11-27. https://doi.org/10.1159/000510696 ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32799204/"},"content":[{"nodeType":"text","value":"PubMed","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"[3] Lopez-Nieves, I., & Jakobsche, C. E. (2022, June 23). Biomolecular Effects of Dance and Dance/Movement Therapy: A Review. ","marks":[],"data":{}},{"nodeType":"text","value":"American Journal of Dance Therapy","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"text","value":"44","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 241-263. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://link.springer.com/article/10.1007/s10465-022-09368-z"},"content":[{"nodeType":"text","value":"Springer Link","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"[4] Meehan, E., & Carter, B. (2021). Moving With Pain: What Principles From Somatic Practices Can Offer to People Living With Chronic Pain. ","marks":[],"data":{}},{"nodeType":"text","value":"Frontiers in Psychology","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"text","value":"11","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", Article 620381. https://doi.org/10.3389/fpsyg.2020.620381 ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/33569028/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"PubMed","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"[5] Mehling, W. E., Gopisetty, V., Daubenmier, J., Price, C. J., Hecht, F. M., & Stewart, A. (2009, May 19). Body awareness: Construct and self-report measures. ","marks":[],"data":{}},{"nodeType":"text","value":"PLoS ONE","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"text","value":"4","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"(5), e5614. https://doi.org/10.1371/journal.pone.0005614 ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0005614&utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"PLOS","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-09-17T13:30+01:00","rightColumnLayout":true}}],"featuredType":"Editors Picks","showMarketingSignup":true,"marketingSignupBanner":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4gEUzi38e3fEqUG0JJH54a","type":"Entry","createdAt":"2025-03-12T10:45:51.476Z","updatedAt":"2025-03-18T10:48:33.827Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"marketingSignup"}},"locale":"es-US"},"fields":{"contentfulLabel":"Marketing Signup Banner - Generic Signup","layout":"Banner","logo":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3fMpADReZWptsgeoaBzPk0","type":"Asset","createdAt":"2025-03-12T10:45:24.869Z","updatedAt":"2025-03-12T10:45:24.869Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Central Logo","description":"GS Central Logo","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3fMpADReZWptsgeoaBzPk0/d88c03ba191a497a22b54da1b5487b57/gs-central-logo.svg","details":{"size":3889,"image":{"width":180,"height":63}},"fileName":"gs-central-logo.svg","contentType":"image/svg+xml"}}},"paragraph":"Get the latest Gymshark news, events, and stories directly to your inbox and never miss a drop again!"}}},"articleContent":{"articles":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1heeWQ3FfIAPQiKUHfdA1I","type":"Entry","createdAt":"2025-12-26T12:00:11.660Z","updatedAt":"2025-12-29T09:16:51.021Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":80,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Treadmill Workouts 101: Run Smarter Indoors With Treadmill Plans, Motivation & Form Tips","caption":"Discover how treadmill running compares to outdoor running, including pace accuracy, incline tips, benefits, drawbacks, and treadmill workouts for every level. Perfect for beginners to marathon prep.","slug":"treadmill-workouts","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4PstF6BUdcv5rke5KqST4U","type":"Entry","createdAt":"2025-01-13T10:08:07.267Z","updatedAt":"2025-12-09T09:29:30.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":208,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"The Best Upper Glute Workout","caption":"Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","slug":"the-best-upper-glute-workout","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}}],"metaTitle":"The Best Upper Glute Workout","metaDescription":"Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"es-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"67WkHMrc3XNibJbSeXwHhN","type":"Asset","createdAt":"2025-01-10T15:22:35.492Z","updatedAt":"2025-01-10T15:22:35.492Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Upper Glute Exercises - Mobile","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/67WkHMrc3XNibJbSeXwHhN/ffead572338f627367f3ee894f11c295/upper-glutes-mobile.jpg","details":{"size":190943,"image":{"width":800,"height":800}},"fileName":"upper-glutes-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"es-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Muscles Make Up The Upper Glutes?","The 5 Best Upper Glute Exercises","Tips For How To Build Your Upper Glutes","Why Target The Upper Glutes?","FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hip thrusts may be the GOAT of glute exercises to build bulk, shape, and size on your butt, but if you want to make your behind look as full and evenly developed as Whitney in her ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/adapt/womens"},"content":[{"nodeType":"text","value":"animal adapt leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", then you’ll want to listen up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many glute workouts focus on building the glute max–and as the largest, most powerful muscle of the glutes, it makes sense as a direct route to building strength, size and power.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve been working away at your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-lower-glute-exercises"},"content":[{"nodeType":"text","value":"lower glute exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" for a while, you might notice your butt building in size. But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"nodeType":"text","value":"Gymshark 66","marks":[],"data":{}}]},{"nodeType":"text","value":"… Our free global fitness challenge will change your life in just 66 days).","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fenato, R.R., Araujo, A.C.F. and Guimarães, A.T.B. (2021). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"nodeType":"text","value":"Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"nodeType":"text","value":"Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-01-14T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"YXofs7WEFVtzW7d6ysSVv","type":"Entry","createdAt":"2025-01-06T10:00:02.842Z","updatedAt":"2026-02-18T09:25:02.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":176,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Interval Running: The Ultimate Way To Pick Up Your Pace","caption":"Set yourself the goal of running faster and hitting a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","slug":"interval-running","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"sys":{"type":"Link","linkType":"Entry","id":"5LnOXP1IiATxZRgAvSq1vv"}}],"metaTitle":"Interval Running: How To Do It, Benefits And Examples","metaDescription":"Set yourself the goal of running faster to hit a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4k9HWJ8Ak34Wtje47VOtoX","type":"Asset","createdAt":"2024-12-27T10:22:16.043Z","updatedAt":"2024-12-27T10:22:16.043Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Interval Running Mobile","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4k9HWJ8Ak34Wtje47VOtoX/cda38f36eda297c4271ef3215b2bcd11/interval-run-mobile.jpg","details":{"size":171638,"image":{"width":800,"height":800}},"fileName":"interval-run-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Interval Running?","Types Of Interval Running Workouts","How To Do Interval Running","What Should I Do In Between Work Intervals?","Interval Running Tips From A Coach","What Are The Benefits Of Interval Running?","Interval Running Workout Examples","FAQs"],"introductionText":"Whether you’re a seasoned 5k-er at your weekly run club or you’re training for another marathon, sometimes you get to a point where you feel like you’re struggling to make progress.","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You’re still lacing up your shoes, heading out on every run, putting in the effort–but however hard you try you can’t seem to pick up the pace and reduce the minutes on the clock.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If this is the case, it might be time to take a look at your training and make some adjustments. For many of us, the bulk of our runs are ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"steady and continuous","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". And while these types of runs are great for building stamina and rightly deserve their place in any long-distance running plan, if it’s speed you’re after, then you need to add a little speedwork into the mix, too.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’re talking about ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"interval running:","nodeType":"text"},{"data":{},"marks":[],"value":" A proven training method that helps improve your speed across any distance by alternating between running fast for short periods of time and active recovery [1,2]. This method of training is hard, but the reward is worth it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, if you’ve heard of interval running before but aren’t sure how to implement it into your training or need a full rundown of the method from start to finish (excuse the pun), we’ve got you covered. We’re going to tell you everything you need to know, along with expert insight and advice from Running Coach and Personal Trainer, Jonny Hammond, who specializes in coaching athletes of all levels preparing for marathons, Ironman’s, and hybrid competitions like ","nodeType":"text"},{"data":{"uri":"blog/article/what-is-hyrox"},"content":[{"data":{},"marks":[],"value":"Hyrox","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Get ready for the running method that will have you going out hard, recovering fast, and repeating–again and again and again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Ready to run? ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"From ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shirts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"running shirts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" to chafe-free ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shorts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" and ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-leggings"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":"- we’ve got the running gear you need to keep the pace up, no matter the weather or how tough the run gets.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6Gy3JESOK4ssCUC9PZGakY","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is Interval Running?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are a form of speed work running that involves dividing your run into segments of hard effort with periods of recovery.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: If you’re looking to run faster over a certain distance, you need to include interval runs in your weekly program.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"During an interval run, you push yourself to run at a faster pace than you normally would. It feels hard (and it should, as you’ll likely be running in zones 4 or 5), but over time, you’ll adjust to the speed and find you can sustain a faster pace for longer with less fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“You need to get used to running at a high intensity. This means that when it comes to race day, it’s not going to be such a shock on the body, as you’ve already got used to running at that faster pace.”","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coach Jonny explains, who has helped train clients prepare for long-distance races.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Intervals are beneficial for both beginners and experienced runners. There are a number of structures you can use to perform your intervals, either on the running machine, out on the track, or on the road (more on that later).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4ppX8rhS2B7wTREFxajGGH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Types Of Interval Running Workouts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"intensity","nodeType":"text"},{"data":{},"marks":[],"value":"’–which is manipulated by the following variables:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The distance of the intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The duration of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The number of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple right? Here’s where things get a little more complicated but bear with us.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Secondly, there are several interval frameworks you can use to program your interval session. On a running program, you’ll often use a combination of interval running frameworks, alternating between different types week on week or every couple of weeks to help you reach your goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6bJmOV5ZPcPUT3GzCDEgnO","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Do Interval Running","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ok, so you’ve decided on the type of interval running workout you want to do–or you’ve taken the easy option and chosen one from the ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (we wouldn’t blame you… why do the programming yourself when one of our ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-lifting-club"},"content":[{"data":{},"marks":[],"value":"Lifting Club","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" coaches could do it for you?).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever interval run you are following, you should set your interval run workout out like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 1: Warm Up","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are hard, so it is very important to warm up properly to raise your heart rate and hit your target pace from the outset. Start with a light jog for 10 minutes to raise your heart rate. Then, perform some ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"dynamic stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to loosen and activate your muscles, such as lunges, pogo jumps, and high knees.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try: ","nodeType":"text"},{"data":{"uri":"/blog/article/stretches-every-runner-should-be-doing-to-avoid-injury"},"content":[{"data":{},"marks":[],"value":"6 Stretches Every Runner Should Be Doing To Avoid Injury","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 2: Work Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now it’s time to begin your interval run: First up, work intervals. These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. This should be an easy effort jog for 5 or 10 minutes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Should I Do In Between Work Intervals?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are a few different approaches to recovery periods. These are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Stand","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stopping entirely is not the recommended interval rest period–however, if you’re doing very fast, intense intervals and only have a short rest period, you may, at times, need to stop and catch your breath before starting the next interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Walk","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for short intervals, working on your top speed when you require full phosphocreatine stores (the energy that fuels short bursts of intense effort) to help you push to your best effort. ‘If you’re a beginner, this might be a suitable recovery interval, allowing you to catch your breath while while the muscles’ supply of phosphocreatine replenishes’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Easy Jog","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘If you’re an intermediate to advanced runner, I will almost always program an active recovery interval, such a jog’, shares Jonny. However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. When starting this method, you could always mix some walking and running recovery intervals into your run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Tips From A Coach","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running coach, Jonny Hammond, shares some of his top tips for interval runs:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Always warm up properly: ","nodeType":"text"},{"data":{},"marks":[],"value":"To reduce the risk of injury, prepare your cardiovascular system, and increase blood flow to the muscles, make sure you take sufficient time at the start of your session to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your setting carefully:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re a beginner, running on a treadmill makes it much easier to track your intervals and switch between rest and recovery. Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. This could be done by increasing the duration of the work interval, decreasing the rest interval, increasing the number of intervals, or increasing your sprint speed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Don’t overdo it:","nodeType":"text"},{"data":{},"marks":[],"value":" Always follow the 80/20 rule, where 80% of your weekly training volume is ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and only 20% is interval running. Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). After your interval run, consume a combination of protein and carbohydrates to replenish energy and repair muscle tissue.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5ANgPi1iRtCKrZ1YOtYtsR","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Workout Examples","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Beginner Interval Run workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to interval running, the key is not to overcomplicate your interval running workouts. For example, picking a sprint interval would see you run hard for a specific amount of time (or distance), and pair it with a recovery period, such as a walk, to allow you to catch your breathe and reduce your heart rate. For example:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": 1-minute run, 1-minute brisk walk. Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Marathon Training Interval Run Workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A popular interval method used for training for longer distance races such as marathons is Yasso 800s. This interval run workout helps runners become better at pacing themselves as they run 800m intervals at a pace close to their goal marathon pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yasso 800s interval run looks like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": Run 800 meters (2 laps around a track) at your target race pace (e.g., 3 minutes for a 3-hour marathon goal). Jog or walk for a set recovery time (usually 400 meters or about 2-3 minutes). Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"4h2xmS0kvGT1R8xobwpaP8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Learn To Run Faster, By Running Faster","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you think intervals are easy, think again. In order to get something out of interval training, you need to push yourself hard. Pushing yourself into your max effort is uncomfortable–in fact, hybrid trainer ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/lucydavis_fit/?hl=en"},"content":[{"data":{},"marks":[],"value":"Lucy Davis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" goes as far as to say that she often dreads her interval runs. But with interval running, you will really get out what you put in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Jonny, “Every fit and healthy individual should be doing interval training–whether you’re a beginner or an advanced athlete.” Not only do they help towards the 75 minutes of vigorous-intensity exercise outlined in the Physical Activity Guidelines (","nodeType":"text"},{"data":{"uri":"https://www.who.int/initiatives/behealthy/physical-activity"},"content":[{"data":{},"marks":[],"value":"WHO","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), but they’re great for improving your cardio fitness and speed. By pushing yourself to run at a faster pace than you normally would for a short period of time, you’ll gradually be able to sustain the pace for longer with less fatigue–helping you to ultimately run faster.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever your goal, whatever your distance, interval running could be the key to accelerating the pace of your runs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Just a heads up: Interval running is an intense form of physical activity that puts a lot of strain on the body. If you have any health concerns, you should always consult a health professional before doing interval running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Run faster, recover better, and feel stronger: The Gymshark Training app has everything you need to help you perform better. From running warm-ups to guided interval runs and lower body strength sessions–access everything you need to help you level up your running for free.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5dRQNNJrf6sWVgQ5MkyHvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thirumurugan, M.S., Sivagnanam, D.P. and Arumugam, S. (2018). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/340095503_SPRINT_INTERVAL_TRAINING_IMPROVE_SPEED_AND_EXPLOSIVE_POWER_AMONG_ATHLETES"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Training Improves Speed and Explosive Power Among Athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Koral, J., Oranchuk, D.J., Herrera, R. and Millet, G.Y. (2017). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5839711/"},"content":[{"data":{},"marks":[],"value":"Six Sessions of Sprint Interval Training improves running performance in trained athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Talisa Emberts, Porcari, J., Dobers-tein, S., Steffen, J. and Foster, C. (2013). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC3772611/"},"content":[{"data":{},"marks":[],"value":"Exercise Intensity and Energy Expenditure of a Tabata Workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Filipas, L., Bonato, M., Gallo, G. and Codella, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC9299127/#:~:text=Each%20intervention%20effectively%20improved%20endurance,representing%20the%20only%20physiological%20correlate."},"content":[{"data":{},"marks":[],"value":"Effects of 16 weeks of pyramidal and polarized training intensity distributions in well‐trained endurance runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R. And Hoff, J. (2007). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Aerobic high-intensity intervals improve VO2max more than moderate training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skovgaard, C., Christiansen, D., Martínez-Rodríguez, A. and Bangsbo, J. (2023). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Similar improvements in 5-km performance and maximal oxygen uptake with submaximal and maximal 10-20-30 training in runners, but increase in muscle oxidative phosphorylation occur only with maximal effort training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Casado, A., Hanley, B., Santos-Concejero, J. and Ruiz-Pérez, L.M. (2019). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31045681/"},"content":[{"data":{},"marks":[],"value":"World-class long-distance running performances are best predicted by volume of easy runs and deliberate practice of short-interval and tempo runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R. and Kilding, A.E. (2015). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4555089/#:~:text=The%20steady%2Dstate%20oxygen%20consumption,Figure%201)%20%5B4%5D."},"content":[{"data":{},"marks":[],"value":"Running economy: measurement, norms, and Determining Factors","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R., Hopkins, W.G., McGuigan, M.R. and Kilding, A.E. (2013). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/23538293/"},"content":[{"data":{},"marks":[],"value":"Effects of Different Uphill Interval-Training Programs on Running Economy and Performance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"JANSSON, E., ESBJÖRNSSON, M., HOLM, I. and JACOBS, I. (1990). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/2150579/"},"content":[{"data":{},"marks":[],"value":"Increase in the proportion of fast-twitch muscle fibres by sprint training in males","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Laforgia, J., Withers, R.T. and Gore, C.J. (2006). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/17101527/"},"content":[{"data":{},"marks":[],"value":"Effects of exercise intensity and duration on the excess post-exercise oxygen consumption","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skelly, L.E., Andrews, P.C., Gillen, J.B., Martin, B.J., Percival, M.E. and Gibala, M.J. (2014). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment"},"content":[{"data":{},"marks":[],"value":"High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Marlina, L., Purba, A., Pandia, V., Adiwinata, M., Harahap, N. and Womsiwor, D. (2023). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC10227839/#:~:text=This%20process%20of%20reducing%20anxiety,Training%20(25%2C%2026)."},"content":[{"data":{},"marks":[],"value":"Differences Interval Training and Continuous Training on Endorphin Level and Anxiety Degrees in SECABA Rindam III Siliwangi Student Soldiers with Moderate Anxiety","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Campos, Y., Casado, A., Vieira, J.G., Guimarães, M., Sant’Ana, L., Leitão, L., da Silva, S.F., Silva Marques de Azevedo, P.H., Vianna, J. and Domínguez, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-1559-3623"},"content":[{"data":{},"marks":[],"value":"Training-intensity Distribution on Middle- and Long-distance Runners: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Litleskare, S., Enoksen, E., Sandvei, M., Støen, L., Stensrud, T., Johansen, E. and Jensen, J. (2020). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32485945/"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Running and Continuous Running Produce Training Specific Adaptations, Despite a Similar Improvement of Aerobic Endurance Capacity—A Randomized Trial of Healthy Adults","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-01-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5WbU0AVoOs7avfDvRqQZS0","type":"Entry","createdAt":"2024-12-06T11:19:43.182Z","updatedAt":"2026-03-05T14:50:21.087Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":191,"revision":17,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"What Is Hyrox? Your Guide To The Latest Fitness Trend","caption":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","slug":"what-is-hyrox","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"sys":{"type":"Link","linkType":"Entry","id":"7KWyylnLukYo69gFymEit4"}},{"sys":{"type":"Link","linkType":"Entry","id":"7MwVD1uE2dYFBcXKum1GX1"}}],"metaTitle":"What Is Hyrox? Your Guide To The Latest Fitness Trend","metaDescription":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2GfJ0968MBv08xS1xHRd9x","type":"Asset","createdAt":"2024-12-06T10:08:07.927Z","updatedAt":"2024-12-06T10:08:07.927Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"What Is Hyrox Mobile","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2GfJ0968MBv08xS1xHRd9x/d79ec2744303fe009e4d53fb3ea8c81d/hyrox-2.jpg","details":{"size":297936,"image":{"width":800,"height":800}},"fileName":"hyrox-2.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Hyrox?","The Benefits Of Hyrox","What Are The 8 Hyrox Stations?","FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Disclaimer: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with Hyrox, or any of its subsidiaries or its affiliates. The official Hyrox website can be found at ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"www.hyrox.com","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ready? Let's hit the ground running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hyrox?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: this fitness trend is a style of ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Hybrid Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":". Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporating some easy runs into your training (","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2 training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. If you’re totally new to running, try these ","nodeType":"text"},{"data":{"uri":"/blog/article/running-tips-for-beginners"},"content":[{"data":{},"marks":[],"value":"six running tips for beginners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to get started.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1km Ski Erg","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The first station is the ski erg. While the ski erg is primarily an upper body movement using the lats and triceps, it also works the core, hip flexors, hamstrings, calves, and glutes. This is the first station, so don't go all out. The aim here is to perform the ski erg properly and not rush it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Push","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The second movement is the ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-sled-push"},"content":[{"data":{},"marks":[],"value":"sled push","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": the heaviest station and one of the most important to get right. Do the sled push well, and you can make up time against competitors. Get it wrong, and you'll tire out your legs for the next run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Split into four lengths of 12.5 meters; you'll have to push the sled over the line, then walk around to push it back the other way. Practice different positions to find what works best for you in terms of pushing the sled, and train with a sled heavier than the race day weight to account for the flooring (which is usually not as smooth as tracks found in the gym, making the sled feel heavier!).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Pull","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This station is the one that sees the most time variability in terms of completion, so this is another one you want to get right. By this time, your legs have been through a 3km run alongside ski and sled push, so they're pretty tired. You can use three main techniques to pull the sled: The arm over pull, hip drive pull, or backward walk. You should practice these in your training, and choose the best for you. The technique that allows you to shift the most weight with the least effort should be your choice.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"80m Burpee Broad Jump","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A burpee with a forward jump at the end… the burpee broad jump is the fourth station. Unlike the previous two stations, these don't require you to move heavy weights, but they can be challenging and spike your heart rate. Aim to keep a consistent pace throughout, rather than going out too fast and then stopping.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1km Row","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The 5th station is a 1km row. You'll want to practice your technique, and if you're competing in doubles, make sure to practice switching over, as having a smooth changeover can save you seconds. Pace yourself on this station and control your breathing as much as possible before you head back out on your 6th run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"200m Kettlebell Farmers Carry","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"For many stations, we recommend pacing yourself. The ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"farmer's carry","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is an opportunity to go out as fast as possible. The less time you spend holding those kettlebells, the better, as you'll minimize the stopping time needed to rest your grip. Training exercises that help with ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-improve-your-grip-strength"},"content":[{"data":{},"marks":[],"value":"grip strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and specifically practicing running with kettlebells will help with these.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100m Sandbag Lunge","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hitting the glutes and thighs, these sandbag lunges can feel pretty brutal at this late stage in the race. Make sure your knee touches the ground on each rep. Again, you'll want to do plenty of practice of these under fatigue during your training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100 Reps Wall Balls","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If those legs weren't tired enough, you finish things off with 100 ","nodeType":"text"},{"data":{"uri":"/blog/article/wall-ball-exercise-benefits-and-how-to-do-them-properly"},"content":[{"data":{},"marks":[],"value":"wall balls","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". These are a quad burner, but break them into manageable chunks (e.g. 20 reps at a time) and be strict with your rest periods before going back into them (practice this in your training beforehand to find what works best for you). This is the last station, so you want to push yourself to your limit and use everything in the tank to get over that finish line as quickly as possible!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The Entry Categories And Weights?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Open:","nodeType":"text"},{"data":{},"marks":[],"value":" Tackle the competition on your own in the standard ‘Open’ category. Weights are split by gender.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Doubles:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on the classic race as a pair. Opt for same-sex or mixed pairs, but remember that mixed pairs will always use the men's weights.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pro:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on heavier weights for a more challenging race, individually or in doubles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Relay:","nodeType":"text"},{"data":{},"marks":[],"value":" Compete in teams of 4, where each team member takes on 2x1km runs and two workout stations.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"3wH4BR68wucARUjrFarexW","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Feeling Persuaded To Sign Up For A Hyrox Race?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a test of endurance, strength, and mental resilience. If you’re considering taking on a race, remember that 50% of it is running – love it or loathe it, you need to get comfortable running distances under fatigue. Following a training plan to build your running capacity, as well as strength and stamina to withstand the stations, will help you prepare for your race. It’s a good idea to do a simulation at one of the many global Training Clubs, too, as a practice before the big day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"},{"type":"bold"}],"value":"Feeling ready to join the hype? Pick your race, grab your partner, and start training!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D.-C., Brellenthin, A.G., Thompson, P.D., Sui, X., Lee, I-Min. and Lavie, C.J. (2017). ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0033062017300488"},"content":[{"data":{},"marks":[],"value":"Running as a Key Lifestyle Medicine for Longevity","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/"},"content":[{"data":{},"marks":[],"value":"Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Xiao, W., Soh, K.G., Wazir, M.R.W.N., Talib, O., Bai, X., Bu, T., Sun, H., Popovic, S., Masanovic, B. and Gardasevic, J. (2021). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34552511/"},"content":[{"data":{},"marks":[],"value":"Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schumann, M., Feuerbacher, J.F., Sünkeler, M., Freitag, N., Rønnestad, B.R., Doma, K. and Lundberg, T.R. (2021). ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.1007/s40279-021-01587-7?cjdata=MXxZfDB8WXww&utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_BOOKS_ECOM_GL_PBOK_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100046856&CJEVENT=be24a068f38311ef8085009a0a18b8fb"},"content":[{"data":{},"marks":[],"value":"Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-12-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1HxoKTFjAK81MPseEP8ZVO","type":"Entry","createdAt":"2020-08-17T10:59:57.867Z","updatedAt":"2025-02-12T16:46:30.917Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":130,"revision":19,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"The 5 Best Hip Stretches To Improve Hip Mobility","caption":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","slug":"best-hip-stretches-to-improve-hip-mobility","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"metaTitle":"The 5 Best Hip Stretches To Improve Hip Mobility","metaDescription":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"64CDajkFHvq0XmrFf0Hc8V","type":"Asset","createdAt":"2024-09-18T09:20:44.536Z","updatedAt":"2024-09-18T09:20:44.536Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/64CDajkFHvq0XmrFf0Hc8V/79edf7b88d8bb77a38a3a7658cf3c107/mobile-hip-stretches.jpg","details":{"size":176155,"image":{"width":800,"height":800}},"fileName":"mobile-hip-stretches.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is The Hip Joint?","The 5 Best Hip Mobility Exercises You Need To Try","What Causes Extremely Tight Hips?","Why Should You Do Hip Mobility Stretches?","Hip Stretches FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once upon a time, we could happily sit crosslegged and leap off the ground in seconds. But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"What You'll Find In This Article:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"38kAZs0lMWW6moAA9iUnge","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. We’ll cover each of the functions briefly so you can understand exactly what we’re targeting with our hip mobility stretches.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5fFUTiCQXstl5rIheH9VD4","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises You Need To Try","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ok, now we’ve got through the short science lesson, it’s time to get into the exciting stuff: The best hip mobility exercises. These stretches take the hip through it’s full ROM, working the muscle groups discussed above. All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"publishDate":"2020-08-17T00:00+01:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6gzxjE22vqDFyjmpugZ8uJ","type":"Entry","createdAt":"2024-05-20T15:42:13.960Z","updatedAt":"2026-02-18T09:23:14.551Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":330,"revision":28,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"The Best Workout Splits For Every Goal","caption":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","slug":"the-best-workout-splits-for-every-goal","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"sys":{"type":"Link","linkType":"Entry","id":"5LnOXP1IiATxZRgAvSq1vv"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"The Best Workout Splits For Every Goal","metaDescription":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4dyTJmO3NjTFJxy53u4paW","type":"Asset","createdAt":"2024-09-16T12:52:39.548Z","updatedAt":"2024-09-16T12:52:39.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"es-US"},"fields":{"title":"Workout Split","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4dyTJmO3NjTFJxy53u4paW/20791545b9daec52baef62c91e1ebb6c/mobile-workout-split.jpg","details":{"size":273851,"image":{"width":800,"height":800}},"fileName":"mobile-workout-split.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"tableOfContents":["What Is A Workout Split?","What Is The Most Effective Workout Split?","Best Workout Split For Beginners: Full Body Workout Split","Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","Best Workout Split For Strength Gains: Upper Lower Split Workout","Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Are you guilty of walking into the gym, taking a look around, and jumping on whatever piece of equipment is free - no plan in mind? We've all been there. But, if this is something you do on the regular, you might want to consider implementing a workout split into your training regime. This is a way of planning out your strength training workouts to make them more effective, enjoyable and time-efficient. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Just having a workout split, however, is not enough. You need to select the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" one. In fact, we’d go as far as saying that having the right workout split can make or break your gym routine… get the right one, and you could be seeing your gains accelerate; get the wrong one, and you may just end up feeling unmotivated, overtraining, and nowhere near your fitness goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"So, how do you choose the right workout split?","nodeType":"text"},{"data":{},"marks":[],"value":" We’ve put together a guide of the very best workout splits for different levels and goals – so whether a workout split is an entirely new concept to you, or you’re looking for a new training split to accelerate your progress, we have the answer.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Get ready to enter the world of PPLs, back and bis, and the full body sesh. You’ll be an expert on workout splits before you know it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"From squat-proof leggings to carry you through new 1 rep maxes to seamless t-shirts that accentuate your shoulder and biceps on arm day–whatever body part you're training and no matter what lift is on the cards, our lifting range will carry you through every single rep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5RrYgXENODRbGh07L43zvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is A Workout Split?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A workout split is a way of organizing your strength training into an effective, time-efficient program. Not only does it ensure no muscle goes untouched, but it also gives you structure to track your progress week-on-week to implement progressive overload (i.e. increasing the load each week). Oh, and you know that feeling when you’re attempting to do a lift but your muscles feel so tired and sore that you struggle? With programmed rest days and structure that sees different muscle groups trained on different days, a workout split allows adequate time for recovery to prevent overtraining and reduce the risk of injury.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Splits can come in 2, 3, 4, and 5 day workout splits (or even more in some cases!), and there’s a variety of ways to implement a workout split (this is where things get a little complicated, but we’ll break it down for you).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The most common workout splits are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Full Body Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for beginners)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Push, Pull, Legs Workout Split: ","nodeType":"text"},{"data":{},"marks":[],"value":"(best workout split for intermediate lifters)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Upper, Lower Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for strength gains)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Body Part Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for muscle gain ie. hypertrophy).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"You might already be following one of these splits (whether you realize it or not), but ensuring you are on the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" workout split for your level and goals is essential. Here's our guide to the best workout splits, and how you can choose the right one for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Beginners: Full Body Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of Days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2 or 3-day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re a beginner looking to start building a well-rounded physique, or you’re someone who’s time pressured and wants a workout that gives them the best bang for their buck - a full body workout split will give your muscles all the attention they need. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By not prioritizing certain muscle groups over another, the full body workout split will allow you to hit all the major muscle groups in less time, making it suited to those who are time-poor and looking for a 2 or 3-day workout split.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 3-day Full Body Workout Split May Look Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ideally suited to ","nodeType":"text"},{"data":{"uri":"compound-vs-isolation-exercises#compound-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" Full body split prioritizes exercises that engage multiple muscle groups at once (compound exercises) to promote muscle growth and improve coordination, flexibility, and mobility.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time efficient:","nodeType":"text"},{"data":{},"marks":[],"value":" Working with each muscle group in every session means you only need to train 2 to 3 days a week to see progress. Studies back this up, finding that as long as the weekly volume of work is the same, two full-body workout splits a week, elicit the same strength gains and muscle hypertrophy as a 4-day split-muscle routine [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/30558493/"},"content":[{"data":{},"marks":[],"value":"1","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Plenty of time to program in rest days or days focusing on other training e.g. cardio. If you miss a day it won’t disproportionately affect certain muscle groups, allowing for consistent progress.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Increased calorific burn:","nodeType":"text"},{"data":{},"marks":[],"value":" Compound exercises require more energy expenditure than isolation exercises, so this method of training is good for increased calorie burn, enhancing fat loss, and cardio.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may be neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Your training may prioritize certain muscle groups over others which may lead to muscular imbalances.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hard to increase training frequency without overtraining: ","nodeType":"text"},{"data":{"uri":"https://www.acsm.org/docs/default-source/files-for-resource-library/a-road-map-to-effective-muscle-recovery.pdf"},"content":[{"data":{},"marks":[],"value":"The American Council of Sports Medicine (ACSM) Guidelines","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" suggest allowing at least 48 hours between resistance training exercise sessions for a major muscle group. When training full body, this would mean you need a full 48 hours between training sessions, making it hard to increase the frequency without the risk of overtraining.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 3 day workout split, or 6 day workout split (with 3 days on, 1 day off in a cyclical format)","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re looking to hit every single muscle group then a PPL workout split (push pull legs) is a simple format to follow: One day you focus on upper body pushing exercises, the next you focus on upper body pulling exercises, then finally, you train legs. Put that together, and it will look something like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: Push","nodeType":"text"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"(chest, shoulders, triceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. bench press, overhead press, or landmine press","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: Pull (back and biceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. deadlifts, pull ups, lat pull down","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: Legs (quads, hamstring, glutes, calves)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"back squats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", RDLs, hip thrusts","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Traditionally, this training split groups together related muscle groups into one session, using compound movements to hit all the target muscle groups. This maximizes training volume of target muscles during the session, whilst giving adequate time for recovery between training days, ","nodeType":"text"},{"data":{"uri":"https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs"},"content":[{"data":{},"marks":[],"value":"making it one of the most efficient training splits","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" [2].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Advanced lifters may further increase the intensity by cycling the push pull legs split workout plan 3 days on, 1 day off to increase the training volume and maximise gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"data":{},"marks":[],"value":"3","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes compound exercises:","nodeType":"text"},{"data":{},"marks":[],"value":" These hit most or all of the target muscle groups for that training day to maximize training stimulus.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle group is never worked on consecutive days, giving time for the muscles to recover before training again.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tailor to your goals:","nodeType":"text"},{"data":{},"marks":[],"value":" The 3 day workout split provides the option to focus on cardio and conditioning on the alternate days, or you may choose to add in an extra leg day or accessory work day to hone in on specific muscle groups you want to target.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3 day workout split may not be enough training stimulus to elicit muscle growth:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" The three day split only focuses on major muscle groups once a week. Ideally, you want to be training each major group at least twice a week to maximize gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"data":{},"marks":[],"value":"4","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Using a 3 day on, 1 day off rolling schedule is unpredictable, as your rest days will change each week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"May not be suited to those who are time-poor:","nodeType":"text"},{"data":{},"marks":[],"value":" PPL workouts can take more than 60 minutes because they are focusing on multiple muscle groups in each session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Strength Gains: Upper Lower Split Workout","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2, 3, 4, 5 or even 6-day workout split.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Walk into a gym and this will, hands down, be the workout split the majority of lifters are following: It’s easy to program, it can be done as many (or as few) days as you want, and most importantly, it’s effective.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The upper-lower workout split follows one day where you train the upper body muscles (i.e. chest, back, shoulders, biceps, triceps) and the next lower body muscles (i.e. glutes, quads, hamstrings, calves). This gives plenty of time in each session to focus on heavy compound exercises combined with lighter accessory work.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The best way to program this split is over 4 days, as ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26008801/"},"content":[{"data":{},"marks":[],"value":"studies have proven","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" strength training performed over a 4-day workout split to be just as effective in building fat-free muscle mass and strength as a 6-day workout split, whilst allowing adequate time for recovery [5].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 4-day Workout Split Would Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday","nodeType":"text"},{"data":{},"marks":[],"value":": Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle groups are not trained on consecutive days, giving muscles at least 48 hours between sessions to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexible:","nodeType":"text"},{"data":{},"marks":[],"value":" Easy to scale up or down depending on the number of days you want to train.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time for focusing on additional goals:","nodeType":"text"},{"data":{},"marks":[],"value":" If taking the 4-day workout split, you have days spare to focus on other goals e.g. cardio/conditioning or accessory work.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Effective for building muscle strength and size:","nodeType":"text"},{"data":{},"marks":[],"value":" Work to a 4-day workout split or more to hit each major muscle group twice a week, providing adequate stimulus for muscle growth and strength gains.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may get neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Without careful programming, you may neglect some muscle groups whilst overtraining others. This could lead to muscular imbalances over time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 5 day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Back in the day, bodybuilders would train to something called the ‘Bro Split Workout’, which would see them train a different muscle group each day. The thinking behind this was that you could accelerate ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[],"value":"hypertrophy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in a single muscle group by focusing a whole session on it and giving it a whole week to recover before training it again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fast forward to 2024, and we’ve got a bit more knowledge under our belts and know that ideally, we want to be hitting each muscle group more frequently than that (ideally twice a week). The body part workout split takes the foundations of the bro workout split, breaking up training into specific body parts, usually focusing on two body parts per day. Whilst it does include some compound lifts, this style of training prioritizes ","nodeType":"text"},{"data":{"uri":"/compound-vs-isolation-exercises#isolation-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[],"value":"isolation exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and accessory work, to hone in on developing the singular muscle group(s) being worked, making it ideally suited to bodybuilders.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Body Part Workout Split May Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Chest & Biceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Quads & Glutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Back & Triceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Glutes & Hamstrings","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Shoulders & Traps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Advantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Good for hypertrophy","nodeType":"text"},{"data":{},"marks":[],"value":": Prioritizes isolation exercises focusing on singular muscle groups, allowing you to train it through a lot of volume in a single session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You can choose the specific muscle group you want to grow:","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. if ","nodeType":"text"},{"data":{"uri":"/blog/article/best-bodyweight-glute-exercises"},"content":[{"data":{},"marks":[],"value":"growing your glutes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is a priority, you can program to train them twice (as above), or even three times a week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" You can train every day without the risk of overtraining because the same muscle groups aren’t trained on consecutive days.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Disadvantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Risk of overtraining a muscle group:","nodeType":"text"},{"data":{},"marks":[],"value":" A whole session dedicated to two muscle groups is still quite a high volume, particularly for the smaller muscles such as the arm muscles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes isolation movements over ","nodeType":"text"},{"data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" May neglect multi-joint movements that translate directly to everyday life in favor of working a single muscle group at a time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" If you miss a day, you risk throwing out your training balance for the week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"9fXyvqd1gLjFw5KkKfARh","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s no best or worst when it comes to workout splits. Ultimately, the style of training you decide to follow is dependent on you and your lifestyle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"3mQ9heD9dxXSU1Dazy4F5E","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re serious about your goals or just want to walk into the gym with confidence that you know exactly what you’re doing, then implementing something like a workout split will be a game changer. Choosing the right workout split is the first step, but the hard work starts when you get in the gym. You’ll only get out what you put in so whatever workout split you choose, be consistent and stick with it – we think you’ll be surprised with the results you see.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Take the guesswork out of your workouts and track every session in The Gymshark Training App.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{"target":{"sys":{"id":"232YTVzWHUCr2xdAwVgsaG","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"References:","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Grgic, J. and Krieger, J. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Aston University (n.d.). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"The Push/Pull/Legs Routine for Muscle Gains | Aston University","nodeType":"text"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ribeiro, A.S., Schoenfeld, B.J., Silva, D.R.P., Pina, F.L.C., Guariglia, D.A., Porto, M., Maestá, N., Burini, R.C. and Cyrino, E.S. (2015). Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Roberts, B.M., Nuckols, G. and Krieger, J.W. (2020). Sex Differences in Resistance Training. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Cureton, K.J., Collins, M.A., Hill, D.W. and McElhannon, F.M. (1988). Muscle hypertrophy in men and women.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-05-09T10:00+01:00"}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}}],"metaTitle":"Treadmill Workouts 101: Run Smarter Indoors With Treadmill Plans, Motivation & Form Tips","metaDescription":"Discover how treadmill running compares to outdoor running, including pace accuracy, incline tips, benefits, drawbacks, and treadmill workouts for every level. Perfect for beginners to marathon prep.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"IK7694oO84AyD9eTA7CFI","type":"Asset","createdAt":"2025-12-23T14:51:51.254Z","updatedAt":"2025-12-23T14:51:51.254Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Treadmill running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/IK7694oO84AyD9eTA7CFI/e9e64f2d63446efd1df8243222edeedc/Treadmill_running.jpg","details":{"size":7759255,"image":{"width":3360,"height":3360}},"fileName":"Treadmill running.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1vtKLBIeEnz6rBJkFDl2a1","type":"Asset","createdAt":"2025-12-23T14:51:51.263Z","updatedAt":"2025-12-23T14:51:51.263Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Treadmill running mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/1vtKLBIeEnz6rBJkFDl2a1/ef4ddfa877d895ecf25697c0948511e9/Treadmill_running_mobile.jpg","details":{"size":518316,"image":{"width":800,"height":800}},"fileName":"Treadmill running mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"IK7694oO84AyD9eTA7CFI","type":"Asset","createdAt":"2025-12-23T14:51:51.254Z","updatedAt":"2025-12-23T14:51:51.254Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Treadmill running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/IK7694oO84AyD9eTA7CFI/e9e64f2d63446efd1df8243222edeedc/Treadmill_running.jpg","details":{"size":7759255,"image":{"width":3360,"height":3360}},"fileName":"Treadmill running.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For years, running treadmill workouts had the reputation of being the run you ‘save for a rainy day’. Or it was how you got your running in when the weather turned bad, your favorite running route was covered in snow, or you simply couldn’t face the wind chill and cold at 6 am.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now, treadmill workouts are a regular tool in many runners’ routines. For ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/running-tips-for-beginners"},"content":[{"nodeType":"text","value":"beginners,","marks":[],"data":{}}]},{"nodeType":"text","value":" especially, it can be a place where you can learn pacing without the pressure of unpredictable terrain and build confidence away from busy pavements. For others, it’s the key to consistency and stacking miles - and getting your interval runs in - when life's schedule gets a little chaotic.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But that’s not to say it isn’t different; the moment the belt starts moving, you can instantly feel it. And that’s because it ","marks":[],"data":{}},{"nodeType":"text","value":"is different","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". But different doesn’t mean worse; it just means running with more control: control of your pace, speed, and environment.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here’s your guide to running smarter indoors and turning treadmill time into something you look forward to, not tolerate.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4IIL8Ta4328ZgBL3xXo3I3","type":"Entry","createdAt":"2025-12-23T15:14:48.223Z","updatedAt":"2025-12-23T15:14:48.223Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"How Is Running On A Treadmill Different To Outdoor Running?","title":"How Is Running On A Treadmill Different To Outdoor Running?","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"75DMwIAiK9JE8ayqtQEReL","type":"Entry","createdAt":"2025-12-23T15:12:02.208Z","updatedAt":"2025-12-23T15:12:04.340Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Running Rhythm Is Altered","headerContent":"Running Rhythm Is Altered","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Running on a treadmill is still running, but it does ","marks":[],"data":{}},{"nodeType":"text","value":"land","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" differently on your body compared to heading out on the road or trails. Besides the lack of natural breeze, a lot of runners talk about the belt creating a ","marks":[],"data":{}},{"nodeType":"text","value":"slightly different rhythm","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". This is because the treadmill holds a fixed pace. Your stride and cadence don’t get to ebb and flow the way they naturally do outside, which can feel like the treadmill is setting the rhythm for you, rather than you finding it naturally yourself.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7Erc3lT5ArD9eIaWhW4wxs","type":"Entry","createdAt":"2025-12-23T15:12:31.339Z","updatedAt":"2025-12-23T15:12:31.339Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Muscles Engage Less Due To Added Resistance","headerContent":"Muscles Engage Less Due To Added Resistance","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The biomechanics of running are also altered.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" When you’re outside, you generate forward momentum by pushing off the ground, engaging the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-exercises"},"content":[{"nodeType":"text","value":"hamstrings ","marks":[],"data":{}}]},{"nodeType":"text","value":"and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes ","marks":[],"data":{}}]},{"nodeType":"text","value":"with each stride. But on a treadmill, your foot is pushing off a moving belt, creating a slight pull that changes how your muscles fire [1]. It can feel easier, but at times, like your muscles are engaging less.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5pfvkmvY4dd5wuYcaQPAdX","type":"Entry","createdAt":"2025-12-23T15:13:21.238Z","updatedAt":"2025-12-23T15:13:21.238Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Stride Length Can Shorten","headerContent":"Stride Length Can Shorten","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"On the belt, you also tend to run with a ","marks":[],"data":{}},{"nodeType":"text","value":"shorter stride length","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and slightly ","marks":[],"data":{}},{"nodeType":"text","value":"higher cadence","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", which can actually be a good thing - it means you’re taking quicker, lighter steps, landing your foot closer to your body (under your center of gravity) and reducing force impact. Because of this more compact stride pattern and the treadmill’s cushioned surface, treadmills are commonly used in rehabilitation and return-to-sport programmes where taking it slow and limiting impact are priorities [1].","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3qG79tZrUhwTn9BpfcaWwA","type":"Entry","createdAt":"2025-12-23T15:14:44.279Z","updatedAt":"2025-12-23T15:14:44.279Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Perceived Effort Changes","headerContent":"Perceived Effort Changes","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Perceived effort","nodeType":"text"},{"data":{},"marks":[],"value":" is another big one in terms of the differences between the two run types. Many people say the same pace feels tougher outside because of real-world considerations like changing terrain, wind, and constant micro-adjustments. Others say the reverse, and find treadmill running feels harder because of the monotony, lack of stimuli, and awareness that one wrong move could send you flying.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Research has also shown that treadmill running can cause dehydration faster than outdoor running because the heat dissipates less efficiently. No natural breeze = less sweat evaporation. It’s why even an easy treadmill run can feel spicier than expected [2].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Key Takeaway:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Treadmills give you a controlled, predictable environment, but that control can change the way the run feels mechanically, mentally, and physically. Don’t expect your treadmill runs to mirror your outdoor ones. Both types of run help to build your cardiovascular fitness and get better at running, so when you embrace the differences, you can get the most out of the belt.","marks":[],"data":{}}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💡Treadmill workout tip:","marks":[{"type":"bold"},{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Most people also wonder if treadmill workouts are easier or harder than outdoor running. Both use your cardiovascular engine to work through your gait cycle, and studies show that the metabolic demand between treadmill and outdoor running is almost identical… almost.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Running outdoors means you’re always subtly working against air resistance. But setting the incline to 1% best replicates the energy cost of running outside because it mimics the missing resistance. If you keep the treadmill flat, it can feel easier simply because there’s no air pushing back at you. Set it to 1% and you get that real feel [3].","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Best Treadmill Workouts for Running","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One thing about treadmill workouts, and something that most definitely trumps outdoor running, is that they’re incredibly precise. Outdoors, your place fluctuates; on the treadmill, your pace holds. That gives beginners confidence to know what a certain pace feels like and stick to it. And for experienced runners, it offers control when needed and structure to hit ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/interval-running"},"content":[{"nodeType":"text","value":"intervals ","marks":[],"data":{}}]},{"nodeType":"text","value":"and tough training blocks in their marathon blocks without worrying about finding the nearest hill or suitable run route.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are the best treadmill workouts to try for every level. And if you have a specific distance you’re training for? Why not discover a full training plan for your run (for free) below? Hint… you can still use the treadmill 👇","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3MoXhxn81VM3xWnQyreM2r","type":"Entry","createdAt":"2025-12-23T15:00:46.328Z","updatedAt":"2025-12-23T15:00:46.328Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Training Plans","buttonOneLabel":"5K Training Plan","buttonOneLink":"/blog/article/5k-training-plan","buttonOneVariant":"primary","buttonTwoLabel":"Half-Marathon Training Plan","buttonTwoLink":"/blog/article/half-marathon-training-plan","buttonTwoVariant":"primary"}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3MURosXzVjzxMP4fcg7rOm","type":"Entry","createdAt":"2025-12-23T15:01:33.748Z","updatedAt":"2025-12-23T15:01:33.748Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Marathon Training Plan","buttonOneLabel":"Marathon Training Plan","buttonOneLink":"/blog/article/how-to-train-for-a-marathon","buttonOneVariant":"primary"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"A Warm-Up That Actually Works Indoors","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You still need your muscles to warm up before finding your pace, even if you are staying indoors.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once you’ve moved through ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"nodeType":"text","value":"dynamic stretching","marks":[],"data":{}}]},{"nodeType":"text","value":", walk for 4-5 minutes at a comfortable pace, then gradually increase the pace until you reach a light jog, before finding your set pace. Treadmills heat you up faster, so you won’t need as long to feel ready.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hit the cooldown button at the end of every run to finish with a 2-3 minute easy walk, slowing your heart rate and letting your feet adjust from a moving belt to more solid ground.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6Zls4K3pjvTwyoTftm4KsJ","type":"Entry","createdAt":"2025-12-23T13:36:35.461Z","updatedAt":"2025-12-23T13:36:35.461Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Beginner Treadmill Workouts","title":"Beginner Treadmill Workouts","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3GwkB8V5qJdaMCNojlWg3P","type":"Entry","createdAt":"2025-12-23T13:34:20.927Z","updatedAt":"2025-12-23T13:34:24.653Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"30-Min Walk/Run Intervals","headerContent":"30-Min Walk/Run Intervals","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This style of treadmill running is a great confidence builder for beginners. You’ll alternate between controlled bursts of jogging and restorative walking phases.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For beginner treadmill running, start with a comfortable jogging pace between 4-6 mph (6.4-9.6 km/h)","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Run for 1 minute, walk for 2 minutes.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Run pace: ","marks":[],"data":{}},{"nodeType":"text","value":"4–6 mph (6.4–9.6 km/h)","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Roughly ","marks":[],"data":{}},{"nodeType":"text","value":"9:20–6:15 min/km","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"(RPE 4–5 | HR 65–75% max | Zone 2)","marks":[{"type":"bold"}],"data":{}}]}]}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Walk pace: comfortable ","marks":[],"data":{}},{"nodeType":"text","value":"(RPE 2–3 | HR <65% max | Zone 1)","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat 10 times.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you feel comfortable, increase the incline by ","marks":[],"data":{}},{"nodeType":"text","value":"0.5-1 percent","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" for the final stint.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3cCYiPkd7fzMvxiUIz04Hi","type":"Entry","createdAt":"2025-12-23T13:35:03.778Z","updatedAt":"2025-12-23T13:35:03.778Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Progressive Runs","headerContent":"Progressive Runs","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start at a very easy jogging pace, then build gradually.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"10 minutes at an easy effort (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 2–4 | HR 60–70% | Zone 2","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"10 minutes at a steady effort (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 5-6, HR 70-80%, Zone 2/Low Zone 3","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"5 minutes slightly faster (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 6-7, HR 80-85% | Zone 3","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The goal isn’t speed; it’s about getting a feel for how pace changes feel under your feet.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5Ev1pGzEIsTHTNQC0hDV1p","type":"Entry","createdAt":"2025-12-23T13:35:32.697Z","updatedAt":"2025-12-23T13:35:32.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"What RPE means:","headerContent":"What RPE means:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"RPE stands for ","marks":[],"data":{}},{"nodeType":"text","value":"Rate of Perceived Exertion","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". It’s a simple 1–10 scale that describes how hard the run feels. A low RPE means you could keep going comfortably; a higher RPE means the effort feels challenging but controlled.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ZyoXZLNPiC7V6MylcEczv","type":"Entry","createdAt":"2025-12-23T13:35:47.656Z","updatedAt":"2025-12-23T13:35:47.656Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"A quick reassurance:","headerContent":"A quick reassurance:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If Zone 2 feels slow at first, that’s completely normal. For many beginners, it can sit somewhere between a brisk walk and a very gentle jog. With consistent running, your heart rate will drop at the same pace over time, and that “easy” zone will naturally start to feel faster.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ZMh5lPpi9YodFBIYuwiuO","type":"Entry","createdAt":"2025-12-23T14:29:09.846Z","updatedAt":"2025-12-23T14:29:09.846Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Intermediate Treadmill Workouts ","title":"Intermediate Treadmill Workouts ","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2jy3wAgVLxInNHU9wXR8xr","type":"Entry","createdAt":"2025-12-23T14:20:31.729Z","updatedAt":"2025-12-23T14:21:17.134Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Easy Runs workout","headerContent":"Easy Runs","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Hop on the treadmill, warm up, then up the speed to your easy pace in Z2 (remember, you should be able to have a conversation at this pace - running on a treadmill might make things feel easier, but it shouldn’t change your pace), and get running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Example:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Warm Up: 10 minutes easy (","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"RPE 3–4 | HR 60–70% | Zone 2)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Main run: 6 km easy ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pace: ~6.4 mph (10.3 km/h)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Roughly: ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"5:50 min/km (RPE 4–5 | HR 65–75% | Zone 2)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Cool Down: 10 minutes easy (","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"RPE 2–3 | HR <65%)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fSUVYk68P6httaaK5awyL","type":"Entry","createdAt":"2025-12-23T14:25:15.992Z","updatedAt":"2025-12-23T14:25:15.992Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Interval Running","headerContent":"Interval Running","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alternating between high-intensity bursts and recovery periods makes you faster, fitter, and improves your V02 max by stressing cardivascular system more than regular running. These sessions are a staple in most structured training plans, often appearing in ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"speed","marks":[],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/5k-training-plan"},"content":[{"nodeType":"text","value":"5K,","marks":[],"data":{}}]},{"nodeType":"text","value":" or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/half-marathon-training-plan"},"content":[{"nodeType":"text","value":"half-marathon ","marks":[],"data":{}}]},{"nodeType":"text","value":"training blocks, where the focus is on improving VO₂ max, leg turnover, and tolerance to harder efforts. Over time, interval running teaches your body to recover more efficiently between surges, which carries over to race day and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/long-run"},"content":[{"nodeType":"text","value":"longer runs","marks":[],"data":{}}]},{"nodeType":"text","value":", too.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Example:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Warm Up: 10 minutes easy pace (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 3–4 | HR 60–70% | Zone 2)","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"4 x 4 minutes at a “comfortably hard pace” (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 7–8 | HR 85–90% | Zone 4","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Follow with 2 minutes ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-a-recovery-run-and-should-i-be-doing-it"},"content":[{"nodeType":"text","value":"recovery jog ","marks":[],"data":{}}]},{"nodeType":"text","value":"and repeat (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 3–4 | HR 65–70% | Zone 2","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cool Down: 5 minutes easy (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 2–3 | HR <65%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":").","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set the incline to 1% for the entire workout.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"34bvxihvzzDXhWkMItNz3Z","type":"Entry","createdAt":"2025-12-23T14:26:51.090Z","updatedAt":"2025-12-23T14:26:51.090Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Tempo Block Run","headerContent":"Tempo Block Run","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is where the controlled pace that treadmills offer truly shines. Tempo block runs are where you warm up, then run a continuous block in the middle at a “comfortably hard” pace about 25-30 seconds slower than your 5K race pace, followed by a cool down.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Warm Up: 10 minutes easy pace (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 4–5 | HR 65–75% | High Zone 2","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":").","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"20 minutes controlled tempo (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 6–7 | HR 80–88% | Zone 3","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":").","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cool Down: 5 minutes easy (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 2–3 | HR <65%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":").","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"678CIMKQ93kBshvAIbSMr6","type":"Entry","createdAt":"2025-12-23T14:29:06.086Z","updatedAt":"2025-12-23T14:29:06.086Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Hill Sprints","headerContent":"Hill Sprints","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Short, spicy and very effective, hill sprints ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-plyometric-exercises"},"content":[{"nodeType":"text","value":"build explosive power in the legs,","marks":[],"data":{}}]},{"nodeType":"text","value":" speed, and improve running economy and cardiovascular fitness. That explosive strength carries over into faster acceleration and stronger finishes at the end of races and better performance in ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"nodeType":"text","value":"hybrid training","marks":[],"data":{}}]},{"nodeType":"text","value":" and field-sports that require quick bursts of power.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Treadmills are also great for hill work because the incline is instant, consistent, and safe. There’s no hunting for the “right” hill, no uneven footing, and no traffic to worry about. You can focus purely on effort and form, then step straight into recovery without the impact of running back downhill.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Example:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Warm Up: 10 minutes easy pace (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 4–5 | HR 65–75% | High Zone 2","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":").","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"8 x 20 seconds at a fast effort (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 8–9 | HR 90–95% | Zone 5)","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Incline: ","marks":[],"data":{}},{"nodeType":"text","value":"6-8%","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Jump your feet to the side to recover for 60 seconds or lower the speed to a walking pace (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 2–3 | HR <70%)","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat 8 times.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cool Down: 5 minutes easy (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 2–3 | HR <65%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":").","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5kr7PwGgmd4ou67nQitha","type":"Entry","createdAt":"2025-12-23T14:41:38.698Z","updatedAt":"2025-12-23T14:41:38.698Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Advanced Treadmill Workouts","title":"Advanced Treadmill Workouts","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3NQvUWdtOO2sAFCx0wYiGU","type":"Entry","createdAt":"2025-12-23T14:38:11.722Z","updatedAt":"2025-12-23T14:38:11.722Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Threshold Sandwich","headerContent":"Threshold Sandwich","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A favourite among distance runners. A threshold sandwich is a running workout that mixes threshold and speed. Threshold work helps raise the pace you can sustain comfortably for longer, making it perfect for 10K to","marks":[],"data":{}},{"nodeType":"text","value":" ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-train-for-a-marathon"},"content":[{"nodeType":"text","value":"marathon training.","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Warm Up: 5 minutes easy pace (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 2–3 | HR <65%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":").","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"10 minutes steady (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 5–6 | HR 75–82% | Upper Zone 2","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"20 minutes threshold pace (","marks":[],"data":{}},{"nodeType":"text","value":"roughly 10K pace, RPE 7–8 | HR 88–92% | Zone 4","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"10 minutes steady (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 5–6 | HR 75–82%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cool Down: 5 minutes easy pace (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 2–3 | HR <65%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":").","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep incline at 0.5–1%","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"HWNntgBzAulPYwfiicJr8","type":"Entry","createdAt":"2025-12-23T14:39:34.457Z","updatedAt":"2025-12-23T14:39:34.457Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Long Progression Run","headerContent":"Long Progression Run","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is likely your big run of the weekend - a continuous run that builds endurance, stamina, and aerobic strength. You’ll move through gears gradually until you finish at a strong, confident pace. Long runs use the treadmill’s precision to teach your legs to stay relaxed as the miles accumulate, while the small pace changes help keep your brain alert and prep your body for late-run fatigue, without the unpredictability of outdoor terrain.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Warm Up: 20 minutes easy (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 3–4 | HR 60–70% | Zone 2).","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"20 minutes steady (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 5–6 | HR 70–80% | Zone 2–3).","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"15 minutes strong (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 7 | HR 80–88% | Zone 3","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":").","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"5 minutes fast finish (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 8 | HR 88–92% | Zone 4","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":").","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cool Down: 5 minutes easy pace (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 2–3 | HR <65%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":").","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"MuI2sPwVc8mBPljJpUMHZ","type":"Entry","createdAt":"2025-12-23T14:41:09.297Z","updatedAt":"2025-12-23T14:41:09.297Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Race-Pace Practice Run","headerContent":"Race-Pace Practice Run","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nothing beats the treadmill for practicing your target race speed, and it’s the true test of whether you can maintain it. This session teaches you exactly how ","marks":[],"data":{}},{"nodeType":"text","value":"race pace","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" should feel: controlled, consistent, and sustainable. No wind. No terrain. Just you and the belt.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Warm Up: 10 minutes easy (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 3–4 | HR 60–70%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Race pace block: 15–20 minutes at your goal race pace ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"5K race practice: 10–12 minutes at race pace (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 8–9 | HR 90–95% | Zone 4–5","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"10K race","marks":[],"data":{}},{"nodeType":"text","value":" ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"practice: 15 minutes at race pace (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 7–8 | HR 88–92% | Zone 4","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Half-marathon practice: 20 minutes at race pace (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 6–7 | HR 80–88% | Zone 3","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Followed by 5 minutes steady running (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 5–6 | HR 75–82%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cool Down: 5 minutes easy pace (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 2–3 | HR <65%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How to Pace Your Treadmill Runs","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pacing yourself on a treadmill starts with your expectations. Outdoor pace and treadmill pace are cousins, not twins. Running outside can feel drastically different from running inside; your pace shifts naturally with terrain, wind, heat, and route changes. Indoors, the pace is fixed - but even treadmills differ from one another. Belt quality, cushioning, incline calibration, temperature, and even how frequently the machine is serviced can make you feel fast on one treadmill and sluggish on another.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Because of this, finding your ","marks":[],"data":{}},{"nodeType":"text","value":"true","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" treadmill pace takes practice.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are a few pacing strategies to help:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Use perceived effort, not just numbers.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The mph and km/h on a screen don’t always translate to how the pace actually feels. Your body can provide as much pacing data as a display.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You can measure your perceived effort by your:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Breathing","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Easy = breathing steady and controlled.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tempo = breathing deep but manageable.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Speed = breathing sharp and rhythmic.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Conversation test:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Easy = full sentences, can keep up a conversation.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Steady = short sentences between deep breaths.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hard = single words, focus is on the breathing.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How your legs feel:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If the belt feels like it's dragging your legs behind you or you can’t settle into a rhythm, that’s a clue that the pace is probably too high.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust your running to the treadmill’s feel and your perceived exertion, rather than forcing an outdoor pace. Then pair this with a 1% incline if you want your treadmill workout effort to closely match the resistance of running outdoors.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Expect the “treadmill temptation” to creep in.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Seeing your pace on a screen in front of you makes it way too easy to overestimate your ability and go too fast, too soon. Many runners unintentionally drift too fast during treadmill ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"nodeType":"text","value":"easy runs","marks":[],"data":{}}]},{"nodeType":"text","value":" because the belt feels smoother than the pavement. Sound like you?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here’s how to avoid this:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your ego in check by starting 0.3–0.5 mph (0.5–0.8 km/h) slower than your normal easy pace.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ease into the run and use the first 5 minutes as a “calibration period.”","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re following a structured workout, set the pace for the run, ","marks":[],"data":{}},{"nodeType":"text","value":"and stick to it.","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If an “easy” treadmill run turns into a tempo run by accident, you're setting tomorrow’s session up for fatigue.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Use incline for a realistic feel.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"0 percent will always feel slightly easier because there’s no wind resistance or terrain variation. If you want an outdoor-equivalent run, set the incline to 1%. Use 2-10% for hill training to target the ","marks":[],"data":{}},{"nodeType":"text","value":"glutes","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"text","value":"calves","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"text","value":"hamstrings","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" more aggressively.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Use heart rate zones and RPE to structure runs reliably.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Treadmills are ideal for zone-based training because the base stays exactly where you set it, even if your stride slows down or speeds up. Use this to your advantage when it comes to structuring your runs [5].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pacing basics:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Easy runs/long runs (Zone 2 / RPE 2–4): ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"You should feel relaxed, smooth, and able to run continuously for a long time (your long run time). There should be no tension in the shoulders, and your breathing should be fairly steady. If your HR is climbing fast, reduce the pace.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tempos/race effort (Zone 3 / RPE 6–7): ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Strong, steady, and controlled. You should definitely feel an increase in effort here - like you’re working but not straining. This is a comfortably hard effort, which may feel tougher outside than on the treadmill, as you can hold the rhythm with less drift and fatigue.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Speed work (Zone 4–5 / RPE 8–9): ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Short fast intervals are the pace that requires clear focus and agility. Your heart rate is higher, and so is your effort. Make sure you’re fully warmed up; treadmills can feel punishing at high speeds without preparation.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Treadmill Running Form Tips","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form matters even more indoors because the belt gives you immediate feedback. Good posture makes the run feel smoother, more natural, and far less tiring.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your head and neck relaxed: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Look forward, not down at your feet. Your spine will thank you, and your stride rhythm will stay more consistent.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aim for a naturally quick threshold: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Somewhere in the 165-180 steps per minute range. If you don’t have a fitness tracker, just choose a pace where your steps feel light and rhythmic instead of long and heavy.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Avoid overstriding:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Your foot placement is everything. The belt moves underneath you, so striding too far forward with your foot can throw your balance off. Keep your feet landing under your hips (your centre of gravity).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Arm swing relaxed:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your elbows relaxed and close to your body, letting your arms swing. Don’t grip the sides; it limits your natural movement and puts pressure on your shoulders.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use a safety clip if you’re new:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you’re still getting comfortable on the treadmill, clip the safety cord to your clothing. If you stumble or drift too far back, it automatically stops the belt. It’s there to help you feel secure while you find your rhythm, and don’t worry, no one’s watching and no one’s judging.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"393AAMgpvDYQSjYjGnfFHe","type":"Entry","createdAt":"2025-12-23T14:46:42.853Z","updatedAt":"2025-12-23T14:46:42.853Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"How To Stay Motivated on the Treadmill","title":"How To Stay Motivated on the Treadmill","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"24I5YKephjlPob5v6voi9O","type":"Entry","createdAt":"2025-12-23T14:42:49.430Z","updatedAt":"2025-12-29T09:14:55.083Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Use entertainment intentionally.","headerContent":"Use entertainment intentionally.","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Don’t underestimate the power of endorphins for your motivation. Put on a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-mindset-podcasts-for-positivity"},"content":[{"nodeType":"text","value":"podcasts ","marks":[],"data":{}}]},{"nodeType":"text","value":" that make you laugh and watch how the miles fly by. Or series you can watch without missing plot twists and playlists that turn intervals into mini music videos. Music works especially well for structured tempo and interval runs because you can choose tracks with a strong, steady beat that matches your target cadence, making holding your pace feel smoother and more automatic. There are actually plenty of ready-made running playlists designed around BPM so you can let the rhythm do some of the pacing for you.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2yILGAeVdsZuMAcT4jwcaw","type":"Entry","createdAt":"2025-12-23T14:43:10.756Z","updatedAt":"2025-12-23T14:43:10.756Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Break your run into blocks.","headerContent":"Break your run into blocks.","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Even a long run feels lighter when you mentally split it into chapters. Break it down into doable chunks for your brain, like 3km x 3 times. Or every 5–10 minutes, change something up - your pace, incline, focus, posture.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6oFgtlqpoLlIn0mEnLe9Tk","type":"Entry","createdAt":"2025-12-23T14:43:36.947Z","updatedAt":"2025-12-23T14:43:36.947Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Play with destination running.","headerContent":"Play with destination running.","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Search YouTube or set the display to scenic run-along videos: mountains, cities, trails. It keeps the brain engaged and not just staring at the moving numbers on the screen.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6tGMNQOqXxpGL68ERSvRJm","type":"Entry","createdAt":"2025-12-23T14:44:00.322Z","updatedAt":"2025-12-23T14:44:00.322Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Cover the screen.","headerContent":"Cover the screen.","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Seriously. Throw a towel/t-shirt over it. Feel genuinely present as the minutes pass, instead of counting every second. If you’re completing a run where you need to change pace or complete intervals, just make sure you have a smartwatch to be able to tell you when your time is up!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2QUjTPDj2Oy5VjXlZ70WLx","type":"Entry","createdAt":"2025-12-23T14:46:36.293Z","updatedAt":"2025-12-29T09:15:44.193Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":14,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Wear something you feel good in.","headerContent":"Wear something you feel good in.","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lightweight ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running-leggings/womens"},"content":[{"nodeType":"text","value":"running leggings","marks":[],"data":{}}]},{"nodeType":"text","value":",","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" breathable sweat-wicking tees, cushioned ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running-socks"},"content":[{"nodeType":"text","value":"running socks,","marks":[],"data":{}}]},{"nodeType":"text","value":" ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running-shorts"},"content":[{"nodeType":"text","value":"running shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" that don’t ride up, and a supportive ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/sports-bras/womens"},"content":[{"nodeType":"text","value":"sports bra.","marks":[],"data":{}}]},{"nodeType":"text","value":" Treadmill running is warm, and it can sometimes feel exposed in a busy gym, so you want to feel comfortable and confident in your kit.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2gS69h5tx24uxVMjzLlOEA","type":"Entry","createdAt":"2025-12-23T14:57:38.121Z","updatedAt":"2025-12-23T14:57:38.121Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Your Treadmill Running 'Fit","linkText":"Shop Your Treadmill Running 'Fit","linkSlug":"/collections/running","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4v0UjFbvKUxL7aXgIerw19","type":"Entry","createdAt":"2025-12-23T14:55:53.572Z","updatedAt":"2025-12-23T14:55:53.572Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Your Treadmill Running 'Fit - mens","productHandles":"gymshark-running-4-2in1-shorts-shorts-black-aw25,gymshark-tactical-tank-sleeveless-tops-white-aw25,gymshark-arrival-block-6-shorts-shorts-blue-aw25-1,"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4oO09focaoev8eO06rdYxY","type":"Entry","createdAt":"2025-12-23T14:57:26.478Z","updatedAt":"2025-12-23T14:57:26.478Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Your Treadmill Running 'Fit - womens","productHandles":"gymshark-high-support-v-neck-sports-bra-sports-bras-blue-aw25,gymshark-running-2-in-1-shorts-shorts-blue-aw25,gymshark-running-back-vent-t-shirt-black-ss25"}}]}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Treadmill Running: Pros and Cons","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Every runner has an opinion about treadmill running, often shaped by one particularly dull session or a forced treadmill run after an unexpected weather turn. But the truth about treadmill running is nuanced, so here’s a clearer look at what treadmills genuinely offer and where they fall short.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The pros","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A treadmill gives you a fully controlled environment, meaning no wind trying to push you backwards, no rain soaking your shoes, no traffic, and no unpredictable terrain interrupting your run.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It allows for extremely precise pacing because the speed stays exactly where you set it, making it ideal for tempo runs, interval sessions, or practising race pace.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The cushioned belt provides a more joint-friendly surface than most pavements, reducing impact and helping you accumulate recovery miles with less strain[6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Holding specific heart-rate zones is easier indoors because the pace stays steady, which is especially helpful for zone 2 training. Many runners struggle to keep their effort low enough outside, where slowing down can feel awkward or too slow, but the treadmill makes that controlled, easy pace far more achievable.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For time-pressed days, treadmills are great. When you’ve only carved out a tight 30-minute window, you don’t need to plot a route or worry about traffic; you just step on, start running, and you can still make your plans afterwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many beginners feel safer and more confident on a treadmill thanks to the predictable surface, easy access to water, and the ability to stop instantly if something feels off.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For anyone marathon training through winter, a treadmill becomes a weatherproof lifeline that keeps your long-run routine intact.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It also helps slow down shoe wear, offers built-in entertainment if you pair it with Netflix, and provides a safe space free from cars, dogs, and unexpected interruptions.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And the cons?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The treadmill isn’t the perfect substitute for outdoors. Because the belt moves underneath you, you recruit fewer stabilizing muscles than you would outside, which can slightly reduce natural strength development.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The repetitive motion of treadmill running can lead to overuse issues if you spend long periods at the same pace or use the treadmill for high-volume training without variation [7].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mentally, treadmill running can feel tougher because the scenery never changes, and the minutes can feel slow. You have to create your own entertainment and dig deep for motivation.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Treadmills vary widely in quality, so one might feel bouncy and forgiving while another feels heavy or poorly calibrated, sometimes it can take a few sessions to understand a new machine’s personality.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heat builds up quickly without outdoor airflow, making easy runs feel harder than expected, causing sweat levels to spike and fatigue to creep in faster than it would outside.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Often Should You Do Treadmill Runs?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This depends entirely on your goals, your routine, and what feels good for your body.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re training through winter, you might lean on the treadmill for two to three runs per week, then head outdoors for your long run (","marks":[],"data":{}},{"nodeType":"text","value":"if","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" you can brave the cold). If you’re building speed, you might choose the treadmill for your interval sessions because of the pace precision. If safety is an issue (dark early mornings/evenings in winter, or isolated locations), then the treadmill becomes your saving grace.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But to avoid overuse injuries, try to keep some variety in your programme. Don’t just get on the treadmill and press start every time. Mix inclines. Mix speeds. Mix indoor and outdoor runs when you can. Don’t increase your mileage too quickly, especially on a treadmill, where repetitive mechanics can take a toll on your muscles and joints. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/progressive-overload"},"content":[{"nodeType":"text","value":"Progressive overload","marks":[],"data":{}}]},{"nodeType":"text","value":" applies to running, too!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7tb8ebhjGLgplakDL0jKzY","type":"Entry","createdAt":"2025-12-23T14:50:35.845Z","updatedAt":"2025-12-23T14:50:35.845Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Treadmill Workout FAQs","title":"Treadmill Workout FAQs","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7B4DPACwMc24Xh6j71B23K","type":"Entry","createdAt":"2025-12-23T14:47:50.889Z","updatedAt":"2025-12-23T14:47:50.889Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Is treadmill running accurate?","headerContent":"Is treadmill running accurate?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Treadmills can be very accurate for ","marks":[],"data":{}},{"nodeType":"text","value":"distance and pace","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" because they measure how many times the belt rotates, and most well-maintained machines stay within a small margin of error when calibrated correctly. Modern treadmills, especially commercial or quality home units, typically track distance within about 1–2% accuracy because the belt length and rotation are known quantities [8].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"However, accuracy isn’t perfect on every treadmill. Older or poorly serviced machines can drift out of calibration and skew distance and pace by a few percent.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Watches and fitness trackers add another layer of uncertainty when running indoors. Outside, they use GPS, which is usually quite reliable, but on a treadmill, GPS can’t work. Instead, they rely on arm movement and internal sensors to ","marks":[],"data":{}},{"nodeType":"text","value":"estimate","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" distance and pace, which often leads to discrepancies. Runners frequently note that their watch and treadmill show very different splits and distances during the same indoor run.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research also shows that treadmill-based measurements can differ from outdoor movement patterns, meaning devices calibrated using treadmill data may misestimate actual speed or energy expenditure when compared with overground calibration [9].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For practical training, the treadmill’s own distance and pace are usually more consistent than a smartwatch’s indoor estimate. It all goes back to treating treadmill running as different, not better, not worse, just different.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7wU0JmsXkYKGlM6QE7bHFZ","type":"Entry","createdAt":"2025-12-23T14:48:23.382Z","updatedAt":"2025-12-23T14:48:23.382Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"What incline should you use on a treadmill?","headerContent":"What incline should you use on a treadmill?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It depends on the type of run you’re doing. As we mentioned earlier, 1% incline works for most ready and steady runs if you want to replicate the mild resistance of running outdoors. 3-10% work for hill sprints, but steep climbs (above 10) should be used sparingly to avoid overloading your calves and Achilles.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1jkxdZg0FhZlp78XiobTSK","type":"Entry","createdAt":"2025-12-23T14:48:48.416Z","updatedAt":"2025-12-23T14:48:48.416Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"What’s the best treadmill speed for beginners?","headerContent":"What’s the best treadmill speed for beginners?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A comfortable beginner pace usually sits between 4-5mph (6.4-9.6 km/h), but it’s less about the numbers and more about whether you could hold a conversation while running. To test this, why not buddy up with a friend and run next to each other while trying to maintain a back-and-forth chat while running. Start slow, especially if you’re new or nervous to get used to the belt, then bump the speed up in tiny increments until it feels smooth and sustainable.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2rmYwPoArjEmGdtxMx5HcK","type":"Entry","createdAt":"2025-12-23T14:49:31.181Z","updatedAt":"2025-12-23T14:49:31.181Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Is it OK to do all your training on a treadmill?","headerContent":"Is it OK to do all your training on a treadmill?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes, you can complete an entire training block indoors. Plenty of runners prepare for races almost exclusively on treadmills, especially during winter. The trick is to mix in inclines, vary your pace, and give your legs some strength work to keep stabilizer muscles engaged and keep injury-free. If you’re training for a race, adding at least a little outdoor running now and then helps you adapt to terrain and pacing shifts. You’ll be grateful for the change of scenery!","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5UDh713nuNFhoMxhMnNuTK","type":"Entry","createdAt":"2025-12-23T14:49:51.292Z","updatedAt":"2025-12-23T14:49:51.292Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Does treadmill running build speed?","headerContent":"Does treadmill running build speed?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Treadmills are probably one of the best ways to build speed, in fact. They’re brilliant for intervals, tempo runs, and sprints because you can lock in a pace and hold it, no unexpected hill around the corner to slow you down. The belt also encourages quicker leg turnover, which can translate into faster outdoor speeds when paired with regular strength and form training.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7ys4hNxsGeRXkVXWvtlTDg","type":"Entry","createdAt":"2025-12-23T14:50:13.806Z","updatedAt":"2025-12-23T14:50:13.806Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"What shoes should I wear on a treadmill?","headerContent":"What shoes should I wear on a treadmill?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Go for a lightweight running trainer, the ones you use for daily training. You don’t need deep traction or aggressive outsoles since there’s no terrain challenge on a belt, but you still want good cushioning and support. Make sure your shoes feel stable, supportive, and comfortable for longer stints.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Carbon plates? Not necessary for your everyday training on a treadmill.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"O6k7Vve6hyZB7t5VtWvky","type":"Entry","createdAt":"2025-12-23T14:50:32.610Z","updatedAt":"2025-12-23T14:50:32.610Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Are treadmills good for long runs?","headerContent":"Are treadmills good for long runs?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The treadmill can be a surprisingly powerful ally for recovery runs or easy long-run mileage. Because the deck absorbs more impact than the road, you tend to clock the distance with less stress on your legs. But the perks don’t stop there - it keeps you dry and warm, you don’t need to dodge cars or foot traffic, and if something doesn’t feel right, you’re one step from the stop button rather than miles from home (toilet breaks, anyone). ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It even protects your shoes from wearing down as quickly. With bottle holders, Netflix, and zero logistical faff, it’s one of the simplest ways to get consistent mileage in. Just make sure you still bring your hydration and energy gels/chews with you, as it will feel warmer than your everyday outdoor run.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Final Thoughts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You don’t need to replace outdoor miles with treadmill running; both are great training tools to have in your running toolkit. Treadmills for precision, reliability, and a level of consistency you’ll never get outside. Once you stop comparing the belt to the pavement and start using each for what it does best, and what you like best, your running becomes more adaptable, varied, and enjoyable.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Beginners gaining confidence, seasoned runners refining pace, and busy athletes finding pockets of time all benefit from the treadmill. Pace set, incline chosen - let the belt be part of your strategy, not a fallback.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"References","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nigg, B.M., De Boer, R.W. and Fisher, V. (1995) ‘A kinematic comparison of overground and treadmill running’, ","marks":[],"data":{}},{"nodeType":"text","value":"Medicine and Science in Sports and Exercise","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 27(1), pp. 98–105. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/7898346/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"https://pubmed.ncbi.nlm.nih.gov/7898346/","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"van Hooren, B., Fuller, J.T., Buckley, J.D., Miller, J.R., Sewell, K., Rao, G., Barton, C., Bishop, C. and Willy, R.W. (2020) ‘Is motorized treadmill running biomechanically comparable to overground running? A systematic review and meta-analysis of cross-over studies’, ","marks":[],"data":{}},{"nodeType":"text","value":"Sports Medicine","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 50(4), pp. 785–813. doi: 10.1007/s40279-019-01237-z. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31802395/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"https://pubmed.ncbi.nlm.nih.gov/31802395/","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Maughan, R.J. and Shirreffs, S.M. (2010) ‘Dehydration and rehydration in competitive sport’, ","marks":[],"data":{}},{"nodeType":"text","value":"Scandinavian Journal of Medicine & Science in Sports","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 20(Suppl. 3), pp. 40–47. doi:10.1111/j.1600-0838.2010.01207.x. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/21029189/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"https://pubmed.ncbi.nlm.nih.gov/21029189","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Jones, A.M. and Doust, J.H. (1996) ‘A 1% treadmill grade most accurately reflects the energetic cost of outdoor running’, ","marks":[],"data":{}},{"nodeType":"text","value":"Journal of Sports Sciences","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 14(4), pp. 321–327. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.tandfonline.com/doi/abs/10.1080/02640419608727717"},"content":[{"nodeType":"text","value":"https://www.tandfonline.com/doi/abs/10.1080/02640419608727717","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Zhou, Y., Chen, J.G., Li, X.L., Pan, X.L., Zhou, Y.Z., Li, Z.A., Liang, Z.C., Long, J.M., Qin, M.Z., Zhang, J., Shi, B., Wan, B.J., Chi, A.P., Zhu, W.F., Ning, K. and Sun, Y.L. (2021) ‘Biomechanical differences between treadmill and overground running: A systematic review’, ","marks":[],"data":{}},{"nodeType":"text","value":"Sports Medicine – Open","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 7, Article 38. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://link.springer.com/article/10.1007/s42978-021-00138-w"},"content":[{"nodeType":"text","value":"https://link.springer.com/article/10.1007/s42978-021-00138-w","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Videbæk, S., Bueno, A.M., Nielsen, R.O. and Rasmussen, S. (2015) ‘Incidence of running-related injuries per 1,000 hours of running in different types of runners: A systematic review and meta-analysis’, ","marks":[],"data":{}},{"nodeType":"text","value":"Sports Medicine","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 45(7), pp. 1017–1026. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/25951917/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"https://pubmed.ncbi.nlm.nih.gov/25951917/","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Barnett, A., Cerin, E., Vandelanotte, C., Matsumoto, A. and Jenkins, D. (2015) ‘Validity of treadmill- and track-based individual calibration methods for estimating free-living walking speed and VO₂ using accelerometry’, ","marks":[],"data":{}},{"nodeType":"text","value":"Journal of Sports Sciences","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 33(4), pp. 414–422. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26613044/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"https://pubmed.ncbi.nlm.nih.gov/26613044/","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alibaba Insights (n.d.) ","marks":[],"data":{}},{"nodeType":"text","value":"Apple Watch vs treadmill distance: why is my Apple Watch so off and which one is right?","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.alibaba.com/product-insights/apple-watch-vs-treadmill-distance-why-is-my-apple-watch-so-off-which-one-is-right.html"},"content":[{"nodeType":"text","value":"https://www.alibaba.com/product-insights/apple-watch-vs-treadmill-distance-why-is-my-apple-watch-so-off-which-one-is-right.html","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Barnett, A., Cerin, E., Vandelanotte, C., Matsumoto, A. and Jenkins, D. (2015) ‘Validity of treadmill- and track-based individual calibration methods for estimating free-living walking speed and VO₂ using accelerometry’, ","marks":[],"data":{}},{"nodeType":"text","value":"Journal of Sports Sciences","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 33(4), pp. 414–422. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26613044/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"https://pubmed.ncbi.nlm.nih.gov/26613044/","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-12-26T12:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1chWReEoF7kVo3bcnEDpOP","type":"Entry","createdAt":"2025-12-24T09:00:10.217Z","updatedAt":"2025-12-24T09:00:10.217Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":77,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"The Ultimate Heavyweight T-Shirt Guide - Your Premium Wardrobe Staple","caption":"A heavyweight tee is undoubtedly a winner at bringing a premium edge to any look. Discover what makes a t-shirt heavyweight, our top picks right now and styling tips for the gym and street style.","slug":"best-heavyweight-t-shirts","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2amwIiDdtj3JqEDxAapCwA","type":"Entry","createdAt":"2024-12-04T15:38:16.736Z","updatedAt":"2025-07-23T16:33:47.066Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":75,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Maaria Khatri","slug":"maaria-khatri","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7nCYorcFOsKfF4Ter5e8u4","type":"Asset","createdAt":"2025-06-04T13:01:38.716Z","updatedAt":"2025-06-04T13:01:38.716Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"MK","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7nCYorcFOsKfF4Ter5e8u4/85a3d74709dc05d1c2b1870339098f29/MK.png","details":{"size":2037,"image":{"width":200,"height":200}},"fileName":"MK.png","contentType":"image/png"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Maaria, a local Search expert (and previous SEO executive here at Gymshark) who has a special knack for knowing exactly what you're searching for - whether that's on Google, TikTok or Reddit","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Always on the lookout for the latest trends and the questions that you might have about it, she puts her audience at the centre of everything she does: inspiring, educating and empowering people to get the answers they need.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Armed with a L2 nutrition qualification, Maaria takes a holistic approach to health and embraces any opportunity to get the endorphins flowing - balancing daily walks with running, HIIT, spin, yoga, and her newest obsession: dance fitness.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Maaria, a local search expert who has a special knack for knowing exactly what you're searching for - whether that's on Google, TikTok or Reddit.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}}],"noIndex":false,"noFollow":false,"metaDescription":"Read articles by Maaria Khatri, on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4DPylW9znVzWdPM7zfrbH4","type":"Entry","createdAt":"2019-12-12T00:37:06.687Z","updatedAt":"2025-10-14T10:27:56.323Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":1445,"revision":39,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Gymshark Leggings Size Guide | Find Your Fit","caption":"From waistbands to leg lengths, compression to bum scrunch— this in-depth guide breaks down every Gymshark legging detail to help you find your perfect fit.","slug":"gymshark-leggings-fit-guide","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB","DE","NL","FR","DE"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}}],"metaTitle":"Gymshark Leggings Size Guide | Find Your Fit","metaDescription":"From waistbands to leg lengths, compression to bum scrunch— this in-depth guide breaks down every Gymshark legging detail to help you find your perfect fit.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5tKJIdd5UYdzRtFYD4C78S","type":"Asset","createdAt":"2025-06-25T13:01:59.415Z","updatedAt":"2025-06-25T13:01:59.415Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Leggings Guide Desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5tKJIdd5UYdzRtFYD4C78S/5e80b0714b9a075ef284e120c75ed4c9/Leggings_Guide_Desktop.jpg","details":{"size":5548136,"image":{"width":3360,"height":3360}},"fileName":"Leggings Guide Desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2bIrLy4AtijDcwOxLx8bRJ","type":"Asset","createdAt":"2025-06-25T13:01:59.422Z","updatedAt":"2025-06-25T13:01:59.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Leggings Guide mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2bIrLy4AtijDcwOxLx8bRJ/2dae86bfe7c0fec208be69abfc14bcab/Leggings_Guide_mobile.jpg","details":{"size":392332,"image":{"width":800,"height":800}},"fileName":"Leggings Guide mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5tKJIdd5UYdzRtFYD4C78S","type":"Asset","createdAt":"2025-06-25T13:01:59.415Z","updatedAt":"2025-06-25T13:01:59.415Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Leggings Guide Desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5tKJIdd5UYdzRtFYD4C78S/5e80b0714b9a075ef284e120c75ed4c9/Leggings_Guide_Desktop.jpg","details":{"size":5548136,"image":{"width":3360,"height":3360}},"fileName":"Leggings Guide Desktop.jpg","contentType":"image/jpeg"}}},"tableOfContents":["Gymshark Legging Size Guide | How to Measure","What Affects the Fit of Your Leggings?","Compressive vs Relaxed Fits","Fabric Thickness","Waistband Style","Bum Scrunch or No Bum Scrunch","Seams… and Cameltoe","Leg Lengths","Color (Yep, Really)","Rolling Your Waistband Down? Here’s What It Might Be Telling You","Leggings FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s be honest - finding the perfect pair of leggings can feel like a workout in itself.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Too tight at the waist. Too short on the legs. Constantly slipping down mid-","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"squat","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Rolling waistband. See-through fabric. And don’t even get us started on the mystery of ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"which size actually fits","nodeType":"text"},{"data":{},"marks":[],"value":". The wrong pair doesn’t just mess with your comfort, it messes with your focus, your confidence, and your entire workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re powering through a leg day, stretching it out in ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"data":{},"marks":[],"value":"Pilates","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or balancing ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"running and strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", your leggings should feel like they’re made for you. And with so many Gymshark collections - each with different fabrics, waistbands, seams, scrunches, and silhouettes - it’s no wonder you might be asking: which Gymshark leggings are right for me, and what size should I be getting?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s where this guide comes in. We’ve pulled together your most-searched questions and decoded all the details thanks to Laura Browne, our Senior Women’s Designer. From compressive to relaxed fits, to bum scrunches and waistband heights, we’ve created the ultimate sizing guide for Gymshark leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"No more guessing. Just the info you need to find the pair that fits your body, your training, and your lifestyle - perfectly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"7EfV164ddK9EOaiGRIdWMa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Gymshark Legging Size Guide | How to Measure","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The first step to finding the perfect fit when it comes to your leggings?","nodeType":"text"},{"data":{},"marks":[],"value":" Getting your measurements right.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Gymshark leggings are designed to fit true to size, but depending on the collection and your preferences (relaxed vs ","nodeType":"text"},{"data":{"uri":"/collections/compression-fit-leggings/womens"},"content":[{"data":{},"marks":[],"value":"compressive fit","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), you might prefer sizing up or down. Before you hit \"add to bag\", grab a tape measure and note down your waist, hip, and inseam measurements; that’s the best place to start.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Always go by your hip measurement if you have a smaller waist and bigger glutes; that way, you’ll avoid sheerness and make sure the leggings actually stay in place while you move.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6hbKaqiPEnIeMRqUACBp9g","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Here’s how to measure for leggings:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Waist:","nodeType":"text"},{"data":{},"marks":[],"value":" Wrap a measuring tape around the narrowest part of your waist (usually just above your belly button). Make sure it’s snug but not tight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hips:","nodeType":"text"},{"data":{},"marks":[],"value":" Measure around the fullest part of your hips and bum. This is where the widest part of the leggings will need to stretch - as above, make sure the tape is snug, but not too tight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Inseam:","nodeType":"text"},{"data":{},"marks":[],"value":" Measure from the inside of your leg (crotch area) down to your ankle. This is especially useful for choosing between full-length, 7/8, cropped, or capri styles.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Leg length:","nodeType":"text"},{"data":{},"marks":[],"value":" Leggings will fit differently depending on your height. If you're taller, some styles may sit slightly shorter at the ankle - or even higher on the waist. If you're petite, full-length leggings might bunch at the bottom. Most of our styles are cut to a standard inseam length, but keep an eye out, some collections offer ","nodeType":"text"},{"data":{"uri":"/collections/petite-leggings/womens"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"short","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/tall-leggings/womens"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"tall","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" options to help you find your best fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4yO2Rde6vvluAJAfLjSw7Y","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Affects the Fit of Your Leggings?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"You know that feeling—when one pair of leggings fits like a dream, and another (same size, maybe even the same brand) just doesn’t hit the same? You’re not alone, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and","nodeType":"text"},{"data":{},"marks":[],"value":" you’re not imagining it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That difference usually comes down to the design details. From fabric weight to seam placement to the tightness of the waistband, there are small but important features that shape how leggings fit, feel, and move with your body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So if you’ve ever asked yourself, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"“Why do these leggings feel tighter / looser / thicker than my others?” -","nodeType":"text"},{"data":{},"marks":[],"value":" here are the answers you’ve been looking for.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Compressive vs Relaxed Fits","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Let’s talk compression.","nodeType":"text"},{"data":{},"marks":[],"value":" That snug, second-skin feel you get from high-compression leggings? It’s there for a reason: offering muscle support, security, and a held-in fit that moves with you through every lift, lunge and PB. But here’s the thing: compression can feel ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"tight","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"sHxFCwby1jWs0FMkVCRtv","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“A compressive should feel snug and supportive… it helps reduce muscle oscillation, improve efficiency, and reduce fatigue,” making them perfect for high-impact workouts like running, plyometrics or weightifting where extra support and stability can make all the difference explains Laura.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"The lower the percentage of elastane = the more compressive the leggings will feel.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Compressive Fit Leggings","nodeType":"text"},{"data":{},"marks":[],"value":":","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/adapt/womens"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adapt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (Camo: 7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/lift-seamless"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Lift Seamless","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (8% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/vital-seamless/womens"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Vital Seamless","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":": ","nodeType":"text"},{"data":{},"marks":[],"value":"(7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/products/gymshark-soft-sculpt-leggings-black-ss25"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Soft Sculpt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“If you’re in between sizes or prefer a less restrictive fit, it might feel a little too much to wear compression-style leggings for ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-leggings"},"content":[{"data":{},"marks":[],"value":"everyday wear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or lower-impact sessions like yoga.” mentions Laura. Instead, opt for something with a more relaxed fit (with higher elastane).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{"target":{"sys":{"id":"1diDW3owjSrLHpsqbL93cu","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Undecided on what Vital leggings to choose? Discover the compression, fit, and design differences between Vital and Vital Soft in ","nodeType":"text"},{"data":{"uri":"/blog/article/gymshark-vital-collections"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"our guide to the Vital collections.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Relaxed Fit Leggings","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Some styles are designed to feel more effortless, stretchy, flexible, and wearable from studio to sofa. These are your “throw on and go” leggings. They move with you, breathe with you, and feel almost weightless. Perfect for Pilates, dog walks, ","nodeType":"text"},{"data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"data":{},"marks":[],"value":"long-haul flights","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" - or just days when you want leggings to ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"feel","nodeType":"text"},{"data":{},"marks":[],"value":" like leggings, not shapewear.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So if you’re looking for something relaxed and breathable, we’re talking 22% elastane styles like:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/whitney"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Whitney","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", with its buttery elastane blend and super-soft finish","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/products/gymshark-training-leggings-leggings-pink-ss25"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", a simple pair of leggings with that lived-in feel from first wear","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/elevate/womens"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Elevate","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ideal for flexibility, breathability, and studio workouts","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The higher the elastane, the stretchier the feel. So if compression isn't your vibe right now? These are the leggings for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6IElBCjOuLFZ06U6J21ult","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fabric Thickness","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Not all leggings are built the same, and a big part of what makes one pair feel totally different from another? The fabric weight and thickness.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6O5GaPYcfK9pJekeefjUD7","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thicker fabrics","nodeType":"text"},{"data":{},"marks":[],"value":" offer more structure, support, and coverage. They’re ideal for strength training, ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"data":{},"marks":[],"value":"colder weather sessions","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or anytime you want that sculpted, held-in feel, particularly around the ","nodeType":"text"},{"data":{"uri":"/blog/article/best-ab-exercises"},"content":[{"data":{},"marks":[],"value":"core ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"and ","nodeType":"text"},{"data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"data":{},"marks":[],"value":"glutes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". But that extra support can come with added warmth and a slightly firmer fit, which might feel restrictive during sweatier or high-mobility workouts (","nodeType":"text"},{"data":{"uri":"/blog/article/best-plyometric-exercises"},"content":[{"data":{},"marks":[],"value":"plyometrics","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", yoga, bouldering, etc).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thinner fabrics","nodeType":"text"},{"data":{},"marks":[],"value":", on the other hand, feel weightless, stretchy, and breathable- perfect for ","nodeType":"text"},{"data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"data":{},"marks":[],"value":"working out in warmer climates","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", cardio, or low-impact sessions like Pilates and yoga. They move with you effortlessly. While thin might feel lightweight and great for a hot-weather session, it can sometimes lack the coverage and confidence needed for the squat rack and offer less structure or modesty, especially in light colours or high-stretch positions.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Here’s how the collections compare:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thick/Supportive: ","nodeType":"text"},{"data":{},"marks":[],"value":"Vital, Adapt, ","nodeType":"text"},{"data":{"uri":"/collections/lift-seamless"},"content":[{"data":{},"marks":[],"value":"Lift","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/products/gymshark-corset-seamless-leggings-black-aw24"},"content":[{"data":{},"marks":[],"value":"Corset,","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{"uri":"/collections/flex/womens"},"content":[{"data":{},"marks":[],"value":"Flex","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thin/Breathable:","nodeType":"text"},{"data":{},"marks":[],"value":" Elevate, ","nodeType":"text"},{"data":{"uri":"/collections/running"},"content":[{"data":{},"marks":[],"value":"Running","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", Whitney, Training, Soft Sculpt","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"💡 ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Real talk:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re new to Gymshark and your first pair is something like ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Adapt Camo","nodeType":"text"},{"data":{},"marks":[],"value":", they might feel a little heavy or restrictive if you’re using them for yoga or running. That’s not a design flaw; it’s just not the right match for the movement. These are our compressive leggings, and their thickness is made to hold up under pressure… think squats, ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-deadlift-properly-deadlift-variations"},"content":[{"data":{},"marks":[],"value":"deadlifts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and ","nodeType":"text"},{"data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"data":{},"marks":[],"value":"leg day lifts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", not necessarily downward dogs and 10Ks.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"So, what should you go for?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Want warmth, coverage, or extra support around your midsection?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Go for thicker fabrics like Adapt, Vital, or Lift Seamless. They’ll sculpt and support you through every heavy rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prefer flexibility, stretch, and freedom of movement?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Opt for lightweight, breathable fabrics like Elevate, Whitney, or Running. These collections are made for flow, speed, and comfort.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"And if you’re after something versatile? Choose your leggings based on your most frequent workout style.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Waistband Style","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’ve ever had to pause mid-squat to adjust your leggings or felt the waistband dig in before you’ve even started moving, you know how important this key feature can be.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5NkxjvBMeHAiXUEnLpoOpC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Rolling, slipping, digging in, or sitting too high on your torso- waistband issues are one of the most common reasons people don’t feel confident in their leggings. And the truth is, it’s not always about sizing. Sometimes, it’s the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"style","nodeType":"text"},{"data":{},"marks":[],"value":" of waistband that just isn’t right for your body or your workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s why we offer a variety of waistband designs. Here’s how they differentiate, and how you can find the right one for you:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Smaller Waistbands:","nodeType":"text"},{"data":{},"marks":[],"value":" Often found on low-rise or Training styles, giving a more relaxed and flexible fit.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Taller Waistbands: ","nodeType":"text"},{"data":{},"marks":[],"value":"Seen on styles like Adapt, these offer more coverage and hold, ideal for hinging and squatting.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ribbed Waistbands:","nodeType":"text"},{"data":{},"marks":[],"value":" Add texture and structure for a more sculpted hold and often more compression.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flat-Lock Waistbands: ","nodeType":"text"},{"data":{},"marks":[],"value":"Minimise bulk and chafing with smoother seams, perfect for relaxed yoga ‘fits.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Seamless Waistbands:","nodeType":"text"},{"data":{},"marks":[],"value":" Blend into the legging body for maximum comfort and a minimal style.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Want to avoid the waistband rolling when you squat? Go for a taller, compressive waistband. Prefer comfort over core-hugging support? A slimmer or seamless option might suit you better and solve the digging-in issue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you prefer more support around the waist, opt for high-rise leggings with compressive waistbands like Adapt or Vital","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":".","nodeType":"text"},{"data":{},"marks":[],"value":" If you like something more flexible or have to roll your waistband down because it sits too high, look for low-profile waistbands like our Running Leggings or the Training Leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Bum Scrunch or No Bum Scrunch","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you love that sculpted, peachy look or prefer something more subtle, glute detailing can make a big difference to how your leggings fit, and how confident you feel in them.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6TWqdwKnh3zYzXBJrwGgU3","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"A ","nodeType":"text"},{"data":{"uri":"/collections/ruched-bum"},"content":[{"data":{},"marks":[],"value":"bum scrunch","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is a ruched seam that runs along the glutes, either stitched internally or externally, designed to enhance shape by adding lift, definition, and separation.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“Back seams or scrunches help define the natural curve of your glutes.” says Laura. “Without them, the fabric can smooth everything into one shape”.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"But scrunch isn’t for everyone. Depending on your glute shape or height, the seam can sometimes sit too high, landing on the lower back rather than the glutes. If that’s the case you could try:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Internal scrunch seams ","nodeType":"text"},{"data":{},"marks":[],"value":"(like ","nodeType":"text"},{"data":{"uri":"/collections/legacy/womens"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Legacy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Whitney","nodeType":"text"},{"data":{},"marks":[],"value":") for a more natural fit","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Or ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"contouring panels and shading","nodeType":"text"},{"data":{},"marks":[],"value":" (like ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Vital","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/collections/leggings-with-pockets"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Lifting Pocket","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Diffuse Seamless","nodeType":"text"},{"data":{},"marks":[],"value":") to define the glutes without the scrunch","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you prefer a more subtle shape or modest silhouette, seamless styles without the scrunch should be your go-to. Here’s how a few of our collections compare:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"With scrunch: ","nodeType":"text"},{"data":{},"marks":[],"value":"Vital Sculpt, Whitney, Lifting Dipped, Power","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Without scrunch: ","nodeType":"text"},{"data":{},"marks":[],"value":"Diffuse, Training, Elevate, Everyday","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"bum scrunch leggings","nodeType":"text"},{"data":{},"marks":[],"value":", be prepared for a more defined look and snugger feel. Sizing up can help reduce tightness across the glutes if needed.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"1FlR8I9p0X9enmeEfqBUzD","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"10v0JuEkDkAQREphUpTIMy","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Seams… and Cameltoe","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Cameltoe: while it’s largely down to anatomy, the combo of legging fabric, rise, and seam placement can make all the difference when it comes to the way your leggings fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"While some styles feature front seams for added shaping and body contouring, they can also create unwanted bunching and discomfort, especially with thinner fabrics or a legging that has a tighter fit. This is where you’ll want to turn your attention to seamless…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re looking to avoid cameltoe, or you just don’t like the placement of a front-seam, collections like Adapt Seamless, Soft Sculpt and Vital will soon become your best friend: specifically engineered without front seams for added comfort (and a smoother fit).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That being said, when it comes to leggings, it’s not a one-style-fits-all: what works well for one person may not suit another, so trying different styles is key to finding your perfect leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"yGiJD36PeSPqvvhZsmtz8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"4hn6e4XOrFpGJ9juIsZbUH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Leg Lengths","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Length really matters. Too short and you’re left with an unintentional capri, and an awkward gap between your ","nodeType":"text"},{"data":{"uri":"/collections/socks/womens"},"content":[{"data":{},"marks":[],"value":"socks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and your leggings. Too long, and you’ll have to roll the excess fabric sitting at your ankles.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4esvAfpmjCYcXffLdwuGpm","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your height, inseam, and even your calf size can all affect how your leggings sit on the body - and whether we like it or not, it’s something that can impact both our comfort, and our performance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Most Gymshark leggings are available in full-length (down to the ankle but there are cropped (capri) options or 7/8s depending on your preference, height, and proportions.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Capri/Cropped:","nodeType":"text"},{"data":{},"marks":[],"value":" Best for petite heights looking for a full-length feel, warm weather, Y2K styling","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"7/8s Length:","nodeType":"text"},{"data":{},"marks":[],"value":" Hits just above the ankle - ideal for everyday wear and those of average height","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Full-Length: ","nodeType":"text"},{"data":{},"marks":[],"value":"Great for taller individuals in need of more coverage or cold-weather training","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"We offer tall and short versions in selected styles like Elevate and Vital, which can help if your inseam measures between 2 sizes, and you’re in-need of more customised leg coverage.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"To find your best leg length, measure your inseam from the inside of your leg (crotch to ankle). If you’re unsure whether to go for short, regular, or tall, try on the regular length first - if there’s bunching at the ankle, go short; if the leg feels too short or the rise sits low, try tall.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6iy7F7cVSQXmBPfoVYQo9L","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"14aML20fb6ztWuGm59YWwu","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Color (Yep, Really)","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Same size, different color - but they feel completely different on? ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"You’re not imagining it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Darker fabrics (especially black) can “sometimes feel more snug than the same product in a lighter colorway, due to the dyeing and finishing process”, mentions Laura.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lighter shades, however, might feel a little stretchier, but can sometimes offer less coverage, and sheer out, especially during deep stretches or squats.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"“We carefully test and compare all color variations to make sure every pair of leggings fits and performs the way they should”, but it never hurts to read reviews and try multiple shades if fit is your top priority.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Rolling Your Waistband Down? Here’s What It Might Be Telling You","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether it’s for a low-rise aesthetic, or to ease the pressure post-meal or mid-workout, rolling your waistband down can feel like a quick fix. But if it’s something you find yourself doing every time you wear your leggings - that’s not just a habit, it’s a fit flag.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Rolling too often can stretch out the waistband and stop it from staying put, meaning that over time, your leggings won’t last (or perform) the way they’re meant to. If you’re constantly folding the waistband, consider switching to a mid, or low-rise fit legging that’s designed to sit right where you want it to - no adjustments, no compromise.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4go8oSeRHbbVGREwXMILYk","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Final Tips","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"When it comes to finding your perfect leggings, the details matter. Waistband style, fabric thickness, compression level, seams, even color, all play a role in how leggings fit and feel on your body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If your leggings are rolling, riding up, or digging in, it’s not you- it’s likely the style, size, or fabric choice. Listen to your body and don’t be afraid to switch it up. Try a different rise, go for a stretchier waistband, or opt for a lighter fabric if you need more give.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s all about finding what works for you, so whether that’s something dark and compressive for a supportive feel, or lightweight and adjustable, at the end of the day, comfort during your workout is key.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Comfort = confidence.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"And if the fit’s not right? We’ve got you. Gymshark offers free returns in the UK and US. You’ve got 30 days to swap or return, just keep the tags on and make sure they’re unworn.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"36cj1nx1kIRzoIYAsMxcvF","type":"Entry","createdAt":"2024-10-01T10:53:07.123Z","updatedAt":"2025-08-29T09:04:43.197Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Download The Gymshark App To Shop (Leggings)","buttonOneLabel":"Shop Gymshark Leggings","buttonOneLink":"https://gymshark.onelink.me/R4DB/leggings","buttonOneVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-06-25T17:30+01:00","rightColumnLayout":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2oJrHjkegkD17ufDewBd0N","type":"Entry","createdAt":"2021-02-11T10:12:17.378Z","updatedAt":"2024-11-25T16:27:01.304Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":832,"revision":31,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"How To Wear Crew Socks With Leggings, And More Styling Tips","caption":"The socks over leggings trend is all the rage. Cool, comfy, and stylish, find out how to wear socks with leggings and how to style your crew socks, the new way.","slug":"how-to-style-crew-socks","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"metaTitle":"How To Wear Crew Socks With Leggings, And More Styling Tips","metaDescription":"The socks over leggings trend is all the rage. Cool, comfy, and stylish, find out how to wear socks with leggings and how to style your crew socks, the new way.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3xPx9cpfZ3aoKVqWZXPRAp","type":"Asset","createdAt":"2024-09-30T09:20:41.674Z","updatedAt":"2024-09-30T09:20:41.674Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Crew socks homepage","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3xPx9cpfZ3aoKVqWZXPRAp/18fc266aa27dad5b6283b2d18a97970c/Crew_socks_homepage.png","details":{"size":576995,"image":{"width":600,"height":600}},"fileName":"Crew socks homepage.png","contentType":"image/png"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3QfTK6kWSoSWlIfJVPpbKl","type":"Asset","createdAt":"2024-09-18T08:42:16.445Z","updatedAt":"2024-09-18T08:42:16.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Crew socks mobile","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3QfTK6kWSoSWlIfJVPpbKl/414a33084dd343a3f80c9fb261d22bc5/Crew_socks_mobile.jpg","details":{"size":245747,"image":{"width":800,"height":800}},"fileName":"Crew socks mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6gPWHhjHBSaHEZoL1ADKtT","type":"Asset","createdAt":"2024-09-18T08:42:56.934Z","updatedAt":"2024-09-18T08:42:56.934Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Crew socks desktop","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6gPWHhjHBSaHEZoL1ADKtT/fdfbfcf98ffb3c370f3dd235ed7c48e1/Crew_socks_desktop.jpg","details":{"size":2823409,"image":{"width":3360,"height":3360}},"fileName":"Crew socks desktop.jpg","contentType":"image/jpeg"}}},"tableOfContents":["Socks Over Leggings | Is It A New Trend?","What’s The Difference Between Crew Socks And Ankle Socks?","How To Wear Socks With Leggings","How To Style Crew Socks | Outfit Ideas"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"An everyday necessity, but also a statement piece when styled to the nines, it’s true that the right pair of socks can transform an outfit. Once reserved for sports, the humble crew sock has gained quite the notoriety in recent years as celebs, influencers, and even designers incorporate the accessory into their looks to add interest and elevate an outfit.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But it’s not just outside the gym that crew socks are trending. Runners, lifters, and class-goers are all sporting crew socks; pulled up with shorts or pulled-over leggings. Why are they so popular? Well, it could just be that the longer alternative to ankle socks makes for the ","marks":[],"data":{}},{"nodeType":"text","value":"perfect","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" length of socks to work out in. Not too short, not too long; plus the material used is designed to stay put, which is a huge plus when you’re exercising… oh and did we mention they’re also extremely comfortable?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But that’s just the technicalities, it’s clear as day that we’re in a sock-happy era and we’re proud to show off our socks again. When ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/no-show-socks"},"content":[{"nodeType":"text","value":"pop-socks ","marks":[],"data":{}}]},{"nodeType":"text","value":"and ankle socks once reigned (and they of course still have their place), we’re now obsessed with color-coordinating our crew socks, juxtaposing the sporty socks with varying aesthetics and playing around with socks to ramp up simple outfits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So look no further for the lowdown on how to style ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":"; with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/leggings/womens"},"content":[{"nodeType":"text","value":"leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", for the gym, dressed up, and much more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1U84SqL3a93n5BhRPhGcYG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Socks Over Leggings | Is It A New Trend?","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6PZ1MLcVD3eofW3UqKBowu","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have been wondering, is the socks over leggings trend new? Well, not quite. The comfy ankle-warming ensemble is certainly a more modern fashion trend to wear in the gym or with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" outfits, but its roots go way back to the 80s. Think leg-warmers over leggings and retro aerobic videos and you’re on the right track. Crew socks were part of the original athleisure wear crew (pardon the pun), worn with leggings, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-style-biker-shorts"},"content":[{"nodeType":"text","value":"cycling shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", and oversized sweatshirts, and today they’re repurposed for yoga, lifting, running, and stylish casual wear. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why? Socks over leggings are comfy, they look cool, and they do an excellent job in keeping your ankles warm, perfect for winter runs and cold-warehouse gym workouts.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What’s The Difference Between Crew Socks And Ankle Socks?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"Crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":" offer a classic style, providing comfort, warmth, and coverage as they extend up the leg to around mid-calf length. Because of their longer length, it’s popular to wear crew socks in various colors and patterns to make a statement or to match your outfit. Ankle socks, on the other hand, are shorter in length, typically reaching just above the ankle and just short of where your shoes end to stay hidden.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Over on TikTok, conversations are branding ankle socks as a Millennial fashion choice, and well they might actually be on to something. It’s fair to say showing off your socks is in, but go back 10 to 15 years ago and all we wanted to do was hide our socks and let our exposed ankles do all the talking (flashbacks of chinos and ankles everywhere). On the flip side, there’s no denying that ankle socks are great for those occasions you’re wearing low-cut shoes like sneakers, boat shoes, or loafers and don’t want your socks peeping through, but the trend of the moment is definitely to pair these shoes with crew socks. Why not give it a go?","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"...","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Wear Socks With Leggings","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4GgbTtyWxncnGKE5nY2zjP","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Choose A Full-Length Pair Of Leggings","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The socks over legging trend kind of only works with full-length leggings, choose a capri, or a cropped version and you’ll be left with an awkward slither of leg on show. Every pair on our current roster of leggings is ankle-length, so you can go to town choosing the right style for you. For a thicker everyday legging, we’d recommend the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-vital-seamless-2-0-leggings-black-marl-aw21"},"content":[{"nodeType":"text","value":"Vital Seamless Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", and for a more second-skin feel, go for the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-elevate-leggings-black-aw22"},"content":[{"nodeType":"text","value":"Elevate Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Select The Right Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now it’s time for the crucial sock selection; to achieve the cool socks over leggings look you should choose a pair of crew socks. These are socks that go past your ankles and sit roughly mid-calf. This way they’ll cover the end of your leggings and can be worn scrunched around the ankle or pulled fully up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Go Classic With White Crew Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Right now, white crew socks are ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" fashionable choice to wear with leggings, whether you’re on the way to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-pilates"},"content":[{"nodeType":"text","value":"Pilates ","marks":[],"data":{}}]},{"nodeType":"text","value":"or heading to lift some heavy plates. White socks are an undeniable classic, sporty yet stylish, pairing the bright (stain-free) whites with a pair of gym leggings achieves that effortless cool-girl aesthetic.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Or... add A Pop Of Color","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While white crew socks are the typical choice, using your socks to add a pop of color is a simple way to brighten an outfit. We all love a fun sock, so why not try something different and swap your usual classic whites for a colorful pair of crew socks? You can match your workout outfit or even your bag to show off your color co-ordinating skills. We’ve got plenty of colors to choose from, whether it’s neutral earthy tones or bright pastels, find the pop of color that works for you.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Crew Socks With Sneakers","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Let’s complete the ‘fit by pairing your leggings and crew socks with sneakers. For smart-casual looks, flat sneakers like tennis shoes may be the way to go, as although more relaxed than a loafer or pair of flats, they still add an elevated touch to the outfit. On the sportier side, the chunky dad sneakers are bang on trend and pair perfectly with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"comfy athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" leggings and crew socks outfits.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6c3mNTwL9yZ8Lw33cQmt3l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Style Crew Socks | Outfit Ideas","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Believe it or not, styling options for crew socks are aplenty, and they go far beyond the norm of athletic wear. If you’ve never stepped foot into crew socks territory before, then there’s no time like the present. Select a pair of crisp white crew socks and let’s get moving.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks can be worn casually with workout outfits, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/matching-sets/womens"},"content":[{"nodeType":"text","value":"matching workout sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/loungewear/womens"},"content":[{"nodeType":"text","value":"loungewear sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and trust us when we say a slouchy sock can transform the simplest of outfits. Alternatively, we’re big fans of wearing crew socks with preppy looks, and dressier outfits and to bring a more relaxed vibe to smarter ‘fits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are our top tips on how to style crew socks with shorts and leggings, and how you can wear them for running errands, lounging, and dressing up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Workout Outfits","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2PkGsz0KaTfdSvvFi07zxq","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Crew Socks With Shorts","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For working out, crew socks have to be the first choice. Contrary to popular belief, crew-length socks do not make your legs look shorter. If you wear crew socks with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/shorts/womens"},"content":[{"nodeType":"text","value":"shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", doing so can actually help balance the proportions of your outfit by creating a fabric break before your sneakers. Not to mention the easy opportunity to color match your socks with your top or coordinate with the tones of your matching workout set.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Crew Socks With Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another go-to workout outfit is leggings with crew socks. This might just be ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" it-girl athleisure wear look of the 2020s; the subject of thousands of what I wore to the gym reels, hot girl walk ‘fits, and Pilates princess OOTDs. There is something about a crew sock over leggings that makes the look seem so put together and considered when really it’s just a simple trick that completes an outfit.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Crew Socks Outfits For Running Errands","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6iblSPyeL0i35wNeXusfLW","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Oversized Sweatshirt And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This specific combo is a savior for running errands and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"nodeType":"text","value":"traveling","marks":[],"data":{}}]},{"nodeType":"text","value":", especially long journeys as it offers the ultimate comfort. As such a simple base, the ‘fit gets a boost from a pair of crew socks, which adds dimension and texture to the outfit. Pair your socks with sneakers and you’re ready for whatever the day throws at you.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Blazer And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wearing your crew socks over leggings with an oversized blazer on top is the perfect running errands outfit when you still want to look put together and stylish. It’s a simple fit that can have you out the door in minutes, but the structured silhouette on top adds an elevated touch to the outfit. We love the blend of casual and sophisticated elements here, especially when you pair slouchy crew socks with chunky sneakers, and why not add a pair of sunglasses and a fancy bag to ","marks":[],"data":{}},{"nodeType":"text","value":"chic","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" up the look even more?","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Crew Socks Outfits For Lounging","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7q5jKpaxFynGEJ51oWOkK8","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Sweat Shorts And Sliders","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When the lounging ‘fits are so good you don’t want to leave the house… well this is where crew socks excel. Just picture it, you wake up knowing you have a lazy lounge day ahead of you, so you slip into your soft sweat shorts, and slouchy tee, and pop on a fresh pair of crew socks, the only thing that’ll complete this fit is a pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/slides"},"content":[{"nodeType":"text","value":"comfy sliders ","marks":[],"data":{}}]},{"nodeType":"text","value":"that hug your feet for a full day of relaxation!","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Matching Sweats","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Some cozy occasions call for being swaddled in a snuggly blanket all day, and sometimes they call for a matching sweatsuit… they’re kind of the something right? Cozy, comfy, and perfect for rest days, a matching hoodie and sweatpants are the crème de la crème of loungewear. We love the look of a pair of slouchy crew socks peeping out from underneath the cuff of your sweatpants, and besides our fluffy bed socks, they’re the best socks for lounging in.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5eNuYdOPk7jg5DAV1nAAgO","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Dress Up Your Crew Socks","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. With A Summer Dress","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A more modern way to wear your crew socks is by dressing them up in expected ways. Sporty socks with a dress? It sounds like it wouldn’t work, but believe us when we say it does. Summer days often mean a lot time spent walking outdoors, so pop on a pair of crew socks with a short summer dress or sundress with sneakers or flats for comfy feet all day long. The classic option would be to wear sandals but adding a sporty sock jazzes up an outfit and quickly adds some interest to the look.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Preppy With Loafers","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks feel right at home with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"preppy aesthetics","marks":[],"data":{}}]},{"nodeType":"text","value":", and in this case, we’ll stick to the status quo and lean right into that. For trendy preppy looks, think somewhere along the lines of a pleated ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-style-a-tennis-skirt"},"content":[{"nodeType":"text","value":"tennis skirt","marks":[],"data":{}}]},{"nodeType":"text","value":" and a polo or sporty shorts and an oxford button-up, the ‘fit is complimented even more when choosing a pair of crew socks and chunky loafers to step out in.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"3. Crew Socks And Sandals","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’re ending with a controversial fashion combination… crew socks and sandals. Hold back on the cringe for one moment, socks and sandals have actually made a bit of a comeback, and that’s not just with flat sandals either. Yes, we think they pair beautifully with sliders and Birkenstocks, but we’re also seeing crew socks styled with heeled sandals and dresses for a playful take on a dressed-up outfit. Because why not? Fashion is meant to be fun, so why not start with your socks?","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heard enough about socks and want to find your perfect pair of leggings? We’ve got everything you need to know in our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/gymshark-leggings-fit-guide"},"content":[{"nodeType":"text","value":"Find Your Fit Leggings Size Guide","marks":[],"data":{}}]},{"nodeType":"text","value":" so that your next pair of leggings can be your new favorite.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you live in your leggings but you’re looking for some new styling inspiration, find out ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-wear-leggings-to-work"},"content":[{"nodeType":"text","value":"how to style leggings for work","marks":[],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/style-guide-what-to-wear-with-flare-leggings"},"content":[{"nodeType":"text","value":"what to wear with flared leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-scrunch-butt-leggings"},"content":[{"nodeType":"text","value":"the best scrunch butt leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" for your next workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Never miss a new drop when you hit the button below and download the Gymshark App to shop!","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7BBL9m7MCImDOPbchYBSsB","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}}],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"publishDate":"2024-06-24T14:48+00:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7hPUAlJ40JonkDsHwWoDUz","type":"Entry","createdAt":"2024-12-31T09:00:03.060Z","updatedAt":"2025-01-06T17:39:51.575Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":86,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"What Length Gym Shorts Should I Be Wearing? ","caption":"Find the perfect short length with our guide, learn to measure the inseam, choose a short length based on activity, and more.","slug":"best-length-shorts","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US"],"metaTitle":"How Long Should My Gym Shorts Be? A Guide From Inseam To Activity","metaDescription":"Find the perfect short length with our guide, learn to measure the inseam, choose a short length based on activity, and more.","noIndex":false,"noFollow":false,"tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2nFtcdgROD6UURWMK5SXnP","type":"Asset","createdAt":"2024-12-27T09:20:49.817Z","updatedAt":"2024-12-27T09:20:49.817Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"es-US"},"fields":{"title":"What Length Shorts Should I Buy","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2nFtcdgROD6UURWMK5SXnP/b64946836b940fc247a4a510cf65dbc2/What_Length_Shorts_Should_I_Buy.jpg","details":{"size":2480191,"image":{"width":3360,"height":3360}},"fileName":"What Length Shorts Should I Buy.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6fuMwUkvjYn2xT73vdws4a","type":"Asset","createdAt":"2024-12-27T09:21:05.222Z","updatedAt":"2024-12-27T09:21:05.222Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"What Length Shorts Should I Buy Mobile","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6fuMwUkvjYn2xT73vdws4a/334133aa3fd30a97a13842908712d3da/What_Length_Shorts_Should_I_Buy_Mobile.jpg","details":{"size":358470,"image":{"width":800,"height":800}},"fileName":"What Length Shorts Should I Buy Mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2nFtcdgROD6UURWMK5SXnP","type":"Asset","createdAt":"2024-12-27T09:20:49.817Z","updatedAt":"2024-12-27T09:20:49.817Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"es-US"},"fields":{"title":"What Length Shorts Should I Buy","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2nFtcdgROD6UURWMK5SXnP/b64946836b940fc247a4a510cf65dbc2/What_Length_Shorts_Should_I_Buy.jpg","details":{"size":2480191,"image":{"width":3360,"height":3360}},"fileName":"What Length Shorts Should I Buy.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"introductionText":"The fit of your gym shorts is about as important as finding the playlist that’ll take you through a 1RM. Let us explain; too short, and you’re spending your whole workout nervous about revealing a little too much, but too long, and you’ll feel unsupported and restricted by excess fabric.","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We know shopping for workout shorts can be overwhelming. Considering length, activity, and what’s in trend, it’s no easy feat. But finding your perfect length can be a game changer when it comes to your training, and we won’t judge you if you buy more than one pair of shorts because of it.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Read on to find the best short length for your height, style, and activity with our detailed guide. With all the info you need and advice from our menswear designer, James Redish, you’ll soon feel confident shopping for a pair of shorts.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Inseam On Shorts?","marks":[],"data":{}}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“The inseam of your shorts is the length of the inside leg from the rise seam (crotch) to the hem.” says our menswear designer, James Redish. ","marks":[],"data":{}}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Often measured in inches, it’s a key sizing measurement that will determine which pair of shorts you’ll end up buying.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Most of us have heard of the rule ‘shorts should be 2 inches above the knee’, but with fashion trends constantly changing, this might be as outdated as skinny jeans and ankle socks. In recent years, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-are-hoochie-daddy-shorts"},"content":[{"nodeType":"text","value":"hoochie daddy shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" have taken centre stage, gaining notoriety for being shorter than short, while social media has helped the resurgence of old-school basketball shorts. So, finding the perfect short length for you just isn’t a one-size-fits-all.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Measure Your Inseam For Shorts","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6KMzp6pmbdHd6mLcvQJhT9","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To find out what your perfect inseam is, find a pair of shorts (workout or otherwise) that fit you well length-wise. Take them off, lay them down, and measure the distance between the crotch and the bottom of the inner leg. This will give you your preferred inseam.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you don’t have a pair of shorts that you like the length of and you’re finding your shorts are too long for you, try putting them on and rolling them up to the perfect length, then clip them in place and remove the shorts. When off, you can measure the inseam length to capture the desired length.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alternatively, if you feel the shorts you have are too short, you might want to measure the inseam as it is and opt for the next length up.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Length Should My Gym Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The right inseam for you is dependent not just on preference, but also on your height and the activities that you’ll be wearing them for. While some athletic shorts require more range of movement (ROM) and therefore, less fabric, for others, you’ll want slightly more coverage for a comfortable fit. Here are the most common inseam lengths that you’ll find available:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/5-inch/mens"},"content":[{"nodeType":"text","value":"5” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" The shorter of the bunch, 5-inch shorts will generally sit on the upper thigh, making them perfect for running unrestricted and flaunting your quads on ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"leg day","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/7-inch/mens"},"content":[{"nodeType":"text","value":"7” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" One of the most popular lengths, and it’s no wonder why, 7-inch shorts should sit on your mid to lower thigh and are the epitome of versatility - they’re ready for whatever’s on the agenda.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"9” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Dipping into longer territory, 9-inch shorts can sit at or just above the knee, depending on your height. Offering a little more coverage than their shorter counterparts, they are ideal for any gym workout.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"11” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"11-inch shorts are the longest of the bunch and generally sit on or below the knee; this length may be a little restrictive for the gym but will bring style and comfort to rest day.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Find The Right Inseam Length For My Activity","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Running Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A popular inseam length of choice for ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running-shorts/mens"},"content":[{"nodeType":"text","value":"running shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" is 3-4 inches. \"Running benefits having a smaller inseam as it promotes freedom of movement, feels lighter and more breathable due to their being less fabric\" says James Redish. You can afford to go shorter her due to the linear motion you create when running - there’s no deep squatting or bending involved, so you don’t need to worry about the limited fabric stretching or lifting in unwanted places.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’re all about working out in what makes you feel comfortable, so if the thought of short-shorts makes you recoil, why not try 2-in-1 shorts which contain a slightly longer, fitted pair of inner shorts for additional coverage and a little extra support.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2Xrhoc8jSy9OKQovTLJP0l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Length Should My Shorts Be For Working Out?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For generalist gym-goers, 5” and 7” shorts should be your go-to. The ideal all-rounders; these mid-length shorts offer the best of both worlds by keeping most of your leg free, offering freedom of movement and breathability. So you can stay cool as you work up a sweat while remaining comfortably covered.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"Kzimwc63qqsCu2Tp7ZN1T","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Shorts Length Should I Be Wearing For Weightlifting?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shorter shorts such as 5” and 4” are a cult fave for bodybuilding and weightlifting. Think back to the golden era of bodybuilding, and it’s short-shorts and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/stringers/mens"},"content":[{"nodeType":"text","value":"stringers","marks":[],"data":{}}]},{"nodeType":"text","value":" that come to mind. Sitting at the upper thigh, 4” and 5” shorts offer more than just an opportunity to flex your quads. With less fabric sitting around your leg and restricting your movement, it’s easier to reach deeper in your squats and hinge freely during your deadlifts, gains loading.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3L5ox5DbtEYOWVmQHjIoH6","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Shorts Be For HIIT and Hybrid Training?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When it comes to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"nodeType":"text","value":"hybrid training","marks":[],"data":{}}]},{"nodeType":"text","value":", you need to be able to move your body in every twist, jump, and lift at speed, so shorts that support your movement are a no-brainer. That’s why we’d recommend mid-length 5” and 7” shorts, which generally sit at the mid-thigh and allow for unrestricted movement and breathability, while also providing the coverage and support you need to comfortably move from burpee to v-up. Lightweight and moisture-wicking, our 7-inch shorts are exactly what you need to hit your goals.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/2-in-1-shorts/mens"},"content":[{"nodeType":"text","value":"2-in-1 shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" also make a great match for HIIT and functional workouts, thanks to the fitted inner shorts that help keep you supported and covered from every angle as you go set after set.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2TYUiogKW0HpQo1Da4OF9C","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"The Perfect Short Length For Rest Day","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"On rest days, it’s 9” and 11” shorts that take centre stage. The longest of their counterparts, 9” shorts such as ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/jogger-shorts/mens"},"content":[{"nodeType":"text","value":"jogger shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" offer a comfy and relaxed fit that’s perfect for active recovery exercises such as walking, stretching, and lounging. The longer and looser fit gives laid-back vibes, while more spacious pockets allow you to store everything you need for the day ahead.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5AiDZYLohKVMwcr3XyY4Ji","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3mM1KshkgmjOmMlWxp3FXY","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"Your shorts, your style. Wear what feels good to you","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"At the end of the day, the length of your shorts isn’t a big deal—while certain lengths offer advantages for specific sports, the most important thing is choosing what feels best for you. And while it might be important for you to keep up with the trends, they’re changing all the time anyway, so make sure you feel good in the length you opt for. If you’re really not sure on what length of shorts to go for… it never hurts to ask your partner or trusted friend for some advice on what looks best on you.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3FMfzn30UBpnzgmSTtnvr5","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}}],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2amwIiDdtj3JqEDxAapCwA","type":"Entry","createdAt":"2024-12-04T15:38:16.736Z","updatedAt":"2025-07-23T16:33:47.066Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":75,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Maaria Khatri","slug":"maaria-khatri","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7nCYorcFOsKfF4Ter5e8u4","type":"Asset","createdAt":"2025-06-04T13:01:38.716Z","updatedAt":"2025-06-04T13:01:38.716Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"MK","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7nCYorcFOsKfF4Ter5e8u4/85a3d74709dc05d1c2b1870339098f29/MK.png","details":{"size":2037,"image":{"width":200,"height":200}},"fileName":"MK.png","contentType":"image/png"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Maaria, a local Search expert (and previous SEO executive here at Gymshark) who has a special knack for knowing exactly what you're searching for - whether that's on Google, TikTok or Reddit","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Always on the lookout for the latest trends and the questions that you might have about it, she puts her audience at the centre of everything she does: inspiring, educating and empowering people to get the answers they need.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Armed with a L2 nutrition qualification, Maaria takes a holistic approach to health and embraces any opportunity to get the endorphins flowing - balancing daily walks with running, HIIT, spin, yoga, and her newest obsession: dance fitness.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Maaria, a local search expert who has a special knack for knowing exactly what you're searching for - whether that's on Google, TikTok or Reddit.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}}],"noIndex":false,"noFollow":false,"metaDescription":"Read articles by Maaria Khatri, on Gymshark Central."}},"publishDate":"2024-12-31T09:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1kylvLnSQiCucwJ4VRn9ic","type":"Entry","createdAt":"2024-07-19T12:48:55.775Z","updatedAt":"2025-05-30T12:00:03.302Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":264,"revision":16,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"What To Wear To Pilates | Cute Pilates Outfits For Your First Class","caption":"Discover the best pilates clothes to wear to your workout with our stylish pilates outfit ideas. Think buttery soft Pilates leggings, strappy sports bras, and light layers that move with you.","slug":"what-to-wear-to-pilates-or-cute-pilates-outfits","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}}],"metaTitle":"What To Wear To Pilates | Cute Pilates Outfits","metaDescription":"Discover the best pilates clothes to wear to your workout with our stylish pilates outfit ideas. Think buttery soft Pilates leggings, strappy sports bras, and light layers that move with you.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71upZ8RlQvjqEXWHjxUd6u","type":"Asset","createdAt":"2025-05-29T11:10:18.603Z","updatedAt":"2025-05-29T11:10:18.603Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pilates outfits desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/71upZ8RlQvjqEXWHjxUd6u/2f52906e1b936b136c340454186f98fa/Pilates_outfits_desktop.jpg","details":{"size":2564408,"image":{"width":3360,"height":3360}},"fileName":"Pilates outfits desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6dEV1EVE03mtzw3ALZN4iT","type":"Asset","createdAt":"2025-05-29T11:10:18.609Z","updatedAt":"2025-05-29T11:10:18.609Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pilates outfits mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6dEV1EVE03mtzw3ALZN4iT/f46f5e9c4962e81745ad3a42f020b4f8/Pilates_outfits_mobile.jpg","details":{"size":339593,"image":{"width":800,"height":800}},"fileName":"Pilates outfits mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71upZ8RlQvjqEXWHjxUd6u","type":"Asset","createdAt":"2025-05-29T11:10:18.603Z","updatedAt":"2025-05-29T11:10:18.603Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pilates outfits desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/71upZ8RlQvjqEXWHjxUd6u/2f52906e1b936b136c340454186f98fa/Pilates_outfits_desktop.jpg","details":{"size":2564408,"image":{"width":3360,"height":3360}},"fileName":"Pilates outfits desktop.jpg","contentType":"image/jpeg"}}},"tableOfContents":["What To Wear To A Pilates Class","Pilates Clothes Checklist:","4 Cute Pilates Outfit Ideas For Women","Pilates Outfits FAQ"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pilates has amassed a cult following like no other over the last few years, but it’s not just the exercise that has surged in popularity. ","nodeType":"text"},{"data":{"uri":"/collections/pilates/womens"},"content":[{"data":{},"marks":[],"value":"Pilates clothes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" have become a popular fashion style of their own, w","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"ith","nodeType":"text"},{"data":{},"marks":[],"value":" TikTok coining the term “Pilates Princess”: an aesthetic characterized by pink and white ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"data":{},"marks":[],"value":"athleisure","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/collections/black-leggings/womens"},"content":[{"data":{},"marks":[],"value":"black leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", leg warmers, and ballet-esque tops.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But it’s not all about dressing to a theme, although Pilates fashion does offer more room for creativity and fun styles since there are often more options than high-impact exercise clothing. ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-pilates"},"content":[{"data":{},"marks":[],"value":"Pilates is a low-impact workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", so naturally, the outfits tend to be a bit more relaxed than workout clothes that are designed to be pushed to the limit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Unlike the compressive waistband leggings you might wear for your ","nodeType":"text"},{"data":{"uri":"/blog/article/the-best-workout-splits-for-every-goal"},"content":[{"data":{},"marks":[],"value":"lifting sessions","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", your Pilates clothes should be non-restrictive and breathable, accommodating for all the folds, bends, tucks, and stretches you'll be performing in your workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pilates classes usually have a laid-back open atmosphere conducive to the slow and controlled movements you’ll be performing, and for this, there’s nothing more important than feeling comfortable in what you wear.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s why second-skin, buttery soft fabrics, cooling cotton, and activewear that’s not ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"too","nodeType":"text"},{"data":{},"marks":[],"value":" tight are a must for mat or reformer sessions.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s discover what to wear to your first Pilates class, including what","nodeType":"text"},{"data":{"uri":"/collections/leggings/womens"},"content":[{"data":{},"marks":[],"value":" leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/shorts/womens"},"content":[{"data":{},"marks":[],"value":"shorts ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"styles are best, the cutest color combos, and styling inspiration for functional and fashionable Pilates outfits for your next trip to the studio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4g2RXHov7OG7XAaHgzPZGi","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What To Wear To A Pilates Class","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"No doubt you want your Pilates outfit to be functional, comfortable, and stylish, because the best Pilates clothes let you move freely through every flow ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and","nodeType":"text"},{"data":{},"marks":[],"value":" look cute enough for a post-class selfie to celebrate another workout in the books.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Consider reaching for something form-fitting to reduce distractions, like a pair of buttery soft leggings, stretchy lightweight ","nodeType":"text"},{"data":{"uri":"/collections/cycling-shorts"},"content":[{"data":{},"marks":[],"value":"cycling shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or a longline ","nodeType":"text"},{"data":{"uri":"/collections/low-support-sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"low-impact bra","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A sculpted Pilates outfit will allow you to study your form and movement in the mirrors and for your teacher to give you prompts to improve your body alignment.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"With that in mind, you may want to avoid wearing something too loose on the bottom (like ","nodeType":"text"},{"data":{"uri":"/collections/joggers-sweatpants/womens"},"content":[{"data":{},"marks":[],"value":"baggy sweatpants","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), and since you'll spend a lot of time in your Pilates class with your legs in the air, you might feel a lot more comfortable wearing bottoms that stay put (and avoid flashing anyone!).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're spending a lot of time on the mat and don't feel like going barefoot yet, why not put on pair of non-slip socks to keep you grounded as you move? Slipping around the mat isn’t the only hiccup you want to avoid, you’ll want to keep your hair out your face as you hold those pikes and inversions. So for those with long locks, say goodbye to flyaway hairs and pop on a ","nodeType":"text"},{"data":{"uri":"/collections/hair-accessories"},"content":[{"data":{},"marks":[],"value":"headband","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"or tie your hair up in a cute ","nodeType":"text"},{"data":{"uri":"/collections/hair-accessories"},"content":[{"data":{},"marks":[],"value":"scrunchie.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What To Wear For Pilates | The Essential Checklist:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Form-fitting tops: ","nodeType":"text"},{"data":{},"marks":[],"value":"Form-fitting tops are best for Pilates as they are typically made from sweat-wicking materials to keep you cool. They stay close to your body, don’t slip around, and allow your instructor to see your form.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Low or medium-impact sports bra: ","nodeType":"text"},{"data":{},"marks":[],"value":"Strappy, lightweight sports bras are popular for Pilates, as these styles typically offer lower ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-find-the-right-sports-bra"},"content":[{"data":{},"marks":[],"value":"chest support ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"as Pilates is a low-impact exercise. Those with a bigger cup size might want to consider still wearing medium-high support bras for exercise, and if you’re unsure, take a look at our ","nodeType":"text"},{"data":{"uri":"/blog/article/gymshark-sports-bras-sizing-and-fits"},"content":[{"data":{},"marks":[],"value":"guide to finding the correct sports bra support level","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"High-waisted lightweight leggings: ","nodeType":"text"},{"data":{},"marks":[],"value":"Second-skin leggings with a lightweight feel and stretchy fit are ideal for Pilates workouts as they move with you. Choose high-waisted options that stay in place.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Biker shorts: ","nodeType":"text"},{"data":{},"marks":[],"value":"Biker shorts are an excellent alternative to leggings for the warmer months. Choose high-waisted shorts and lightweight fabrics for Pilates.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pilates socks: ","nodeType":"text"},{"data":{},"marks":[],"value":"Pilates","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{"uri":"/collections/socks"},"content":[{"data":{},"marks":[],"value":"socks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" are essential to wear as they have a non-slip grip on the soles to keep you safe from slipping. They are a also great option for those who don’t like going barefoot.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hair ties: ","nodeType":"text"},{"data":{},"marks":[],"value":"Keep your hair out of your face so you can move distraction-free.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sweatsuit: ","nodeType":"text"},{"data":{},"marks":[],"value":"A","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"comfy hoodie and sweatpants are perfect for throwing on for your commute to the studio and after class, as you begin to cool down.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your Buy Guide To The Best Pilates Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ready to shop? Here’s your top choices in each category; from strappy sports bras, to soft stay put leggings, get your Pilates outfit in a few clicks.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stylish Strappy Sport Bras","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s be real. You don’t necessarily need high-impact support for Pilates (those size xxs-m) but you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"do","nodeType":"text"},{"data":{},"marks":[],"value":" need a sports bra that keeps up with your moves, feels good against your skin, and bonus points if it looks cute doing so. Whether you’re into stretchy mat classes or more intense reformer flows, these strappy sports bras offer a flattering fit, light-to-","nodeType":"text"},{"data":{"uri":"/collections/medium-support-sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"medium support","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and plenty of breathability.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"From open-back details to ruched fronts and soft seamless fabric, each of these Pilates sports bras is designed to complIment high-waisted Pilates leggings and be layered under cute stretchy tanks. Wear them solo for hot Pilates, or pair them with your fave crop top when you want a little more coverage.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Front cut-outs, soft stretch and sculpting.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Seamless, sweat-wicking, and lightweight designs.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull-over comfort and adjustable straps.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Soft ruching and twist front for a feminine touch.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Flattering necklines and unique details.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"7dWVfax1XrWgEHSEVla41L","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tanks & Tops","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Layering is key for Pilates, especially when your class transitions from ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"warm-up stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to slow lengthening resistance-movements. The best Pilates tops combine comfort, functionality, and style, offering a little coverage without compromising movement. These tanks and crops are typically made from soft, breathable fabrics with details like","nodeType":"text"},{"data":{"uri":"/collections/built-in-bras/womens"},"content":[{"data":{},"marks":[],"value":" built-in bras","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/collections/halter-sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"halter necks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and flattering silhouettes that move with your body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re heading to a heated mat class or cooling down post-session with an iced latte, these pieces work perfectly layered over a strappy bra or styled solo with your favorite Pilates leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Tops that hold you in all the right places without riding up mid-roll-up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Built-in bras to add gentle support without the need for layering","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Sleek and sweat-wicking fabrics.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Flattering halter necks and thin straps for freedom of movement.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Buttery soft, stretchy, and super flattering.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"3M7PpJiimGxoT1qydg9bSg","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pilates Leggings & Bottoms","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"When it comes to what to wear for pilates, a sleek pair of high-waisted leggings are the real MVP of your reformers ‘fit, and for a classic look, black is always a winner. You want your pair of shorts, flares or leggings to stay in place as you stretch, lunge, and twist - no slipping, sagging, or constant adjusting. Look for sculpting waistbands, complete stretch, and breathable fabric that supports without compressing too much (especially around the waist).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"From all-black classics to on-trend flared leggings, these bottoms provide lightweight comfort and seamless performance creating the perfect mix of yoga-chic and Pilates-pro. Plus, they’re perfect for hot Pilates, reformer, or even a quick post-class jog home.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"High-waisted fits that stay put through every rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Flattering flares and crossover waists.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Seamless leggings that move ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"with","nodeType":"text"},{"data":{},"marks":[],"value":" your body (no cameltoe).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lightweight and luxe leggings for both function and fashion.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ultra-smooth and comfortable light compression. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"6O60qSy6zQJ5NYHfzK0PKX","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Jumpsuits & Unitards","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re in a lazy dressing kinda mood, a Pilates ","nodeType":"text"},{"data":{"uri":"/collections/all-in-one/womens"},"content":[{"data":{},"marks":[],"value":"jumpsuit","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is your new best friend. These all-in-ones are buttery soft, breathable, and built to move with no tugging, adjusting, or mid-class wardrobe mishaps. Whether you’re into shorts or full-length styles, ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-your-bodysuit"},"content":[{"data":{},"marks":[],"value":"bodysuits outfits","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" make it easy to nail your Pilates outfit in one effortless step.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Plus, they double as a great base layer for cooler days when you want to throw on a zip-up or ","nodeType":"text"},{"data":{"uri":"/collections/oversized-hoodies/womens"},"content":[{"data":{},"marks":[],"value":"oversized hoodie ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"for a easy","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"data":{},"marks":[],"value":" athleisurewear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ‘fit or ","nodeType":"text"},{"data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"data":{},"marks":[],"value":"comfy airport look.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stylish strappy back designs.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Short lengths perfect for summer studio sessions.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Long-lengths that double as leggings for athleisurewear styling.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Playful cuts for when you’re feeling bold","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"6YqjD6FcZIPZC59ZIeKHEY","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4 Cute Pilates Outfits For The Studio & Beyond","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Heading to a Pilates class? We've got the perfect outfit for you. Whether you have a busy day after Pilates, so want something cute and comfortable or you want to dress in all-black, or, ballet-core styles, we've got the 'fits for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1. Pilates-to-Brunch","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"57eSTunVn8HcTV2EIejaGn","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Are your weekend Pilates classes often followed by a day packed to the brim with plans? If so, then we’re sure you want to nail that low-key yet cute pilates outfit that’ll keep you comfortable from your commute to the studio to your coffees and catchups. What better than the easy to wear strappy jumpsuit for that off-duty look that'll transition perfectly from the mat to whatever the rest of your day has on offer. Throw on a baggy button-up shirt for a lightweight layer, or a relaxed ","nodeType":"text"},{"data":{"uri":"/collections/zip-hoodies/womens"},"content":[{"data":{},"marks":[],"value":"zip hoodie","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"for a cool and comfy ‘fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. All Blacked Out","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"4Xu50ztP3SjVmp9yQoG2Lw","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Monochromatic outfits… from the runways at fashion week, to your favorite gym 'fits, you just can't go wrong with an ","nodeType":"text"},{"data":{"uri":"/collections/black-gym-sets/womens"},"content":[{"data":{},"marks":[],"value":"all-black look","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". For a chic Pilates Outfit in everyone’s favorite neutral, match an inky tank with black Pilates leggings for a slinky feline look, and enjoy the buttery soft, stretchy fabrics that move with you from pose to pose. Complete the look with a non-slip pair of socks in black so you can match head-to-toe.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fancy keeping the monochrome vibes but in a slightly softer tone? Why not choose an all-","nodeType":"text"},{"data":{"uri":"/collections/brown-gym-sets/womens"},"content":[{"data":{},"marks":[],"value":"brown outfit ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"for Pilates with our choice of melt-in-the-mouth worthy ","nodeType":"text"},{"data":{"uri":"/blog/article/brown-outfits"},"content":[{"data":{},"marks":[],"value":"mocha pieces.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3. Ballet-Inspired","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"32b89D76YjXcJVASQpb2mp","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’ve been on any social media site in the last year, you’ll have noticed there’s been a bit of a crossover with the Pilates and Ballet outfit aesthetics. Pink hues, and feminine cuts reign supreme, and cutesy athleisure wear outfits that look perfect in a naturally-lit studio. Choose a soft pinks for your ","nodeType":"text"},{"data":{"uri":"/blog/article/balletcore-style-guide"},"content":[{"data":{},"marks":[],"value":"balletcore ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"checklist and a soft and stretchy low-impact bra that’s perfect for pilates. For a sophisticated style, pop on crossover waist leggings in classic black, and enjoy the support and stretch that allows you to move freely. Tie your hair up with a cutesy scrunchie to complete the look.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4. Ready To Flow","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"31nfoavducOeouns8fBb5C","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although Pilates classes can start and end quite slowly and calmly, in the midst of your workout, it can be handy to have clothing layers you can whip off when you start feeling the heat. Pick a sculpting ","nodeType":"text"},{"data":{"uri":"/collections/vests/womens"},"content":[{"data":{},"marks":[],"value":"vest top ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"that’s slightly looser fitting, but won’t ride up as you begin moving from plank to pike. Layer it over a strappy delicate ","nodeType":"text"},{"data":{"uri":"/collections/sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"sports bra ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"for maximal style and wear with a pair of neutral","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"brown tone","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"shorts for an elevated studio look.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4i6vPBF91kXvdpFL869Uo9","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Squeezing some cardio into your weekend? Luckily for you, you don’t even need to leave the comfort of your own home if your short on time… check out the chillest cardio workouts in our ","nodeType":"text"},{"data":{"uri":"/article/what-is-cozy-cardio-the-tiktok-trend-uncovered"},"content":[{"data":{},"marks":[],"value":"guide to cozy cardio.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Find your favorite Pilates workout 'fits at the touch of a button with our Gymshark App!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5aE3xzJ2aFYzv3D8j2P17a","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-05-30T13:00+01:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5bgJM5PmIvNRKJvv5wB0xN","type":"Entry","createdAt":"2025-05-09T12:00:02.072Z","updatedAt":"2025-05-21T16:00:32.205Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":242,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"How To Remove Sweaty Smells From Your Workout Clothes | Cleaning Tips","caption":"Freshly washed workout clothes still stinking of sweat? Discover why sweaty smells linger long after leaving the gym and keep your workout clothes smelling fresh wash after wash.","slug":"how-to-remove-sweaty-smells-from-your-workout-clothes","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"sys":{"type":"Link","linkType":"Entry","id":"rgGWQyzMB0ZUh6b54b545"}},"metaTitle":"How To Remove Sweaty Smells From Your Workout Clothes | Cleaning Tips","metaDescription":"Discover why sweaty smells linger long after leaving the gym and how to keep your workout clothes smelling fresh wash after wash.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6mP06NfbmWsM3ETwrjWdHD","type":"Asset","createdAt":"2025-04-25T13:41:32.395Z","updatedAt":"2025-04-25T13:41:32.395Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Sweat desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6mP06NfbmWsM3ETwrjWdHD/bdb44a725d123e7a490fb4b1413c7494/Sweat_desktop.jpg","details":{"size":6923419,"image":{"width":3360,"height":3360}},"fileName":"Sweat desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2KZIRxj1396P6d6dS3P9u4","type":"Asset","createdAt":"2025-04-25T13:41:32.404Z","updatedAt":"2025-04-25T13:41:32.404Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Sweat mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2KZIRxj1396P6d6dS3P9u4/cacc0baefb78c3db5771c1db00d32564/Sweat_mobile.jpg","details":{"size":449900,"image":{"width":800,"height":800}},"fileName":"Sweat mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6mP06NfbmWsM3ETwrjWdHD","type":"Asset","createdAt":"2025-04-25T13:41:32.395Z","updatedAt":"2025-04-25T13:41:32.395Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Sweat desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6mP06NfbmWsM3ETwrjWdHD/bdb44a725d123e7a490fb4b1413c7494/Sweat_desktop.jpg","details":{"size":6923419,"image":{"width":3360,"height":3360}},"fileName":"Sweat desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["Why Do My Workout Clothes Smell Even After Washing Them?","The Best Way To Wash Sweaty Workout Clothes","How To Get The Sweat Smell Out Of Your Clothes"," Washing Tips To Remember","Tips For Preventing Sweaty-Smelling Workout Clothes In The Future"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"[The advice provided in this article is intended for general informational purposes only and should not be considered professional guidance. Washing techniques may vary depending on the specific materials and care instructions of each garment. Always refer to the care label on your clothing and, if in doubt, consult a professional for advice.]","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’ve all been there. You walk into the gym, feeling fresh in your newly washed ","nodeType":"text"},{"data":{"uri":"/collections/new-releases/womens"},"content":[{"data":{},"marks":[],"value":"activewear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" that has spent the last two days air-drying. But as you start ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"your warm-up","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", it hits you - the unmistakable, lingering smell of sweat coming from your clothes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why does this keep happening? And why does it happen so often?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We explore why those sweaty smells can be so stubborn, and, more importantly, show you how to keep your workout clothes smelling fresh wash after wash to help your garms bounce back even your most intense workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why Do My Workout Clothes Smell Even After Washing Them?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"We sweat, there’s no avoiding that, but don’t worry, there are a few reasons why workout clothes might hold onto odors even after a good wash:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Synthetic fabrics trap sweat:","nodeType":"text"},{"data":{},"marks":[],"value":" Simply put, performance fabrics do a pretty good job of trapping sweat. This is because the ","nodeType":"text"},{"data":{"uri":"/collections/moisture-wicking-shirts/mens"},"content":[{"data":{},"marks":[],"value":"moisture-wicking garment’s","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" job is to draw moisture away from the skin onto the surface of the fabric, helping to keep you cool and dry as you work. But the downside of this is that this same feature also means that sweat and body oils are drawn into the fabric fibers of your workout clothes, making it tricky to fully remove those bad odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Bacteria and sweat: ","nodeType":"text"},{"data":{},"marks":[],"value":"There’s no nice way around it, when you use workout clothes for their function, over time, bacteria from sweat accumulates on the garments... particularly if they’re not washed properly. Bacteria and oils can cling to the fibres, and if not washed correctly, this trapped bacteria will become noticeable as it will release a bad odour into the air when your body begins to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Washing them incorrectly: ","nodeType":"text"},{"data":{},"marks":[],"value":"The above issues can be exacerbated by washing your workout clothes incorrectly. Using washing detergent that’s not strong enough to remove odors, using the wrong wash cycle (e.g., cotton instead of synthetics), or adding fabric softeners can create a residue on your clothes that actually traps in unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You’re wearing the wrong workout clothes: ","nodeType":"text"},{"data":{},"marks":[],"value":"Not all workout clothes are built for the same purpose! Not all activewear is enhanced with sweat-wicking technology, nor do all performance garments feature lightweight designs. Wearing activewear that’s not lightweight, breathable or moisture-wicking for your ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"high-intensity workouts can result in smelly workout clothes. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The Best Way To Wash Sweaty Workout Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Create a cleaning mixture by combining one part distilled white vinegar with four parts cold water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Immerse your activewear and allow it to soak for 15–30 minutes to loosen sweat and grime.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Once soaked, sort your activewear by color (dark or light) and wash them separately. Avoid mixing in different fabric garments like towels or jeans, and ensure all zippers are closed to prevent snagging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Since most bacteria and grime accumulate on the interior of garments, turn your workout clothes inside out before placing them in the washing machine.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Follow instructions if you have a sport-specific detergent, otherwise, use approximately two teaspoons of detergent for a full load or less for smaller loads to prevent residue buildup.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Select a cold water setting and the gentle cycle as hot water and vigorous spin can agitate your workout clothing, damaging the fibres and shortening their lifespan.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"If you have the option, choose a synthetic cycle with a low spin, which is ideal for washing activewear without causing unnecessary wear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Hang your workout clothes to air-dry on a drying rack and optimally in a well-ventilated area. If you must use a dryer, choose the lowest heat setting possible to avoid fabric damage.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deep Cleaning Advice:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Get The Sweat Smell Out Of Your Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If the smell is still there, it’s time to deep clean your workout gear, and who would’ve guessed that the humble white vinegar bottle in the back of your cupboard would be the key to getting the sweat smell out of your clothes? Follow the below steps to deep clean your workout clothes and eliminate stubborn sweat odors:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prepare a cleaning solution by mixing one part distilled white vinegar with three parts water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Submerge your workout garments (limit to a few items at a time) and let them soak for at least one hour to break down the odor-causing bacteria.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wash your clothes according to the care label instructions, or opt for a cold, gentle cycle as previously mentioned to preserve the fabric’s integrity.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer into the final rinse cycle. Avoid using chlorine bleach; instead, choose an antibacterial sanitizer that won’t harm the fibers of your activewear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nWashing Tips To Remember","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Remember these four important tips to make sure your activewear is washed correctly, every time. If you follow these steps you can ensure your workout clothes will be kept in good shape, and free from sweaty smells.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Avoid ","nodeType":"text"},{"data":{},"marks":[],"value":"leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"7dtKbUp3guIeeFucsirGwa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"1. Avoid leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Workout clothes tend to trap sweat and bacteria more than regular clothes and tossing them straight into the hamper without airing them out is a quick way to increase the bacteria in your clothes, making odors even harder to eliminate later. If you can, hang your clothes up immediately after a workout to allow them to air dry. Open your window or leave the clothes somewhere well-ventilated to help sweat evaporate, minimizing the smell. If you’re in a rush, even laying them out flat rather than stuffing them in the laundry basket can make a big difference in reducing odor buildup.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"2. Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"It might seem like the logical move to add more detergent to tackle strong smells, but using too much can actually make the problem worse. The issue with too much detergent is that it doesn't always rinse out properly which can cause a residue to form over the fibres which trap bacteria and sweat inside, leading to persisting odors. Don’t add more washing detergent than the instructions call for, and for extra odour-fighting power, look for detergents specifically formulated for activewear that help break down oils and bacteria without leaving residue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"3. Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Regular detergent alone isn’t always enough to kill all bacteria, especially in cold water, which is often recommended for washing workout clothes. Adding a laundry sanitizer to the rinse cycle is an easy way to eliminate bacteria without using harsh chemicals like bleach, which can weaken synthetic fibres. Look for sport-specific anti-bacterial sanitizers, and check that they’re safe for non-cotton fabrics. You can use these sanitizers every few washes for a deep clean of your workout clothes to prevent bacteria buildup, meaning fresher-smelling clothes after every workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fabric softeners are often added to laundry to make clothes feel soft and smell fresh, but they’re a no-go for workout gear. Softener products coat fibers with a thin layer of waxy residue that can trap sweat, oils, and bacteria in synthetic fabrics. Over time, this buildup can make odors worse and may also reduce the moisture-wicking properties that keep you cool during workouts. Instead, skip the softener altogether. \n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tips For Preventing Sweaty-Smelling Workout Clothes In The Future","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Maintaining fresh-smelling activewear goes beyond proper washing techniques, in fact, it can all start from the type of deodorant you’re putting on! Here are some future-proof strategies to keep your workout clothes odor-free:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose the right anti-perspirant:","nodeType":"text"},{"data":{},"marks":[],"value":" Opt for an anti-perspirant rather than just deodorant (that only masks smell) as this will help to reduce sweat production, minimizing the moisture that creates odor.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Select appropriate workout attire:","nodeType":"text"},{"data":{},"marks":[],"value":" When choosing moisture-wicking athletic wear, consider the specific demands of your activity. For high-intensity workouts or ","nodeType":"text"},{"data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"data":{},"marks":[],"value":"hot-weather runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", choose lightweight polyester blends with breathable designs over thicker performance fabric, to help keep you cool and dry.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Skip the laundry basket:","nodeType":"text"},{"data":{},"marks":[],"value":" Always air dry your activewear first to maintain fabric integrity and prevent odor retention.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your workout clothes wisely: ","nodeType":"text"},{"data":{},"marks":[],"value":"Invest in high-quality, breathable fabrics with sweat-wicking technologies that facilitate proper ventilation, reducing the buildup of sweat and odor.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5qQPxwNdtlZgReaRy45b3M","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"UwnIi1UmGMhX5zrnicl7s","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Final Thoughts","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Dealing with sweaty-smelling workout clothes doesn’t have to be a constant battle. There’s no need to fear stinky workout clothes even after a thorough wash. By understanding why odors linger, adopting an effective washing routine, and implementing preventative measures, you can ensure your activewear remains fresh and functional. Remember to choose the right fabrics, follow proper washing guidelines, and maintain good hygiene practices. With these strategies, your workout gear will be rid of bad smells and ready for the next sweaty session.\n\n","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Keep up to date with all the latest drops and shop new products for lifting, running, yoga, and more when you download The Gymshark App below!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"XWOCXIrIkv9RGWpn7uoxA","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-05-09T13:00+01:00","rightColumnLayout":true}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"metaTitle":"Heavyweight T-Shirts - Guide To The Premium Streetwear Staple","metaDescription":"A heavyweight tee is undoubtedly a winner at bringing a premium edge to any look. Discover what makes a t-shirt heavyweight, our top picks right now and styling tips for the gym and street style.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5Vvc6hVAfHVgsUZiHLha3x","type":"Asset","createdAt":"2025-11-05T09:47:15.705Z","updatedAt":"2025-11-05T09:47:15.705Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Heavyweight tee desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5Vvc6hVAfHVgsUZiHLha3x/11ec3472d228069f94d06b2f57501d49/Heavyweight_tee_desktop.jpg","details":{"size":7135187,"image":{"width":3360,"height":3360}},"fileName":"Heavyweight tee desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1UwTXs0iWqU2eT4BPklVLz","type":"Asset","createdAt":"2025-11-05T09:47:15.714Z","updatedAt":"2025-11-05T09:47:15.714Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Heavyweight tee mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/1UwTXs0iWqU2eT4BPklVLz/22454c1edbd9f2fe0e14185732d6369e/Heavyweight_tee_mobile.jpg","details":{"size":470625,"image":{"width":800,"height":800}},"fileName":"Heavyweight tee mobile.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/heavyweight-t-shirts/mens"},"content":[{"data":{},"marks":[],"value":"Heavyweight t-shirts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" are one of our top wardrobe staples and for good reason. There’s something about the way the thick, heavy fabric instantly brings understated luxury to any look - it’s that ‘no-effort required but I still look damn good’ energy.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Their higher GSM fabric (more on this later) feels as premium as it looks, creating that structured, boxy silhouette that you’ve been seeing everywhere but maybe weren’t quite sure how to replicate (spoiler: it’s all in the heavyweight fabric).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Modern trends are all about moving away from thin, flimsy clothes and investing in timeless, quality pieces that last, and the heavyweight tee has quickly become the go-to for those wanting to elevate their gym and everyday outfits. So whether you’re curious about what makes heavyweight tees so special or wondering which ones deserve a spot in your wardrobe, you’re in the right place.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’ve got the low-down on all things heavyweight tees, including a dive into what makes a ","nodeType":"text"},{"data":{"uri":"/collections/t-shirt-tops/mens"},"content":[{"data":{},"marks":[],"value":"t-shirt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" heavyweight, our top picks right now and style tips - so buckle in and let’s go.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is a Heavyweight T-Shirt?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"The key thing that differentiates a heavyweight shirt from any ol’ tee you've got in your wardrobe is the thickness of the fabric. They’re made with high GSM fabric (grams per square meter), which is essentially a high fabric weight- meaning a heavyweight t-shirt is, quite literally, heavier. The heavy fabric gives the shirt a premium feel, providing more structure and durability, and a","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":" premium feel","nodeType":"text"},{"data":{},"marks":[],"value":" compared to lightweight tees.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, how do you know if that tee you’ve been eyeing up online is actually heavyweight? With most shirts, you should be able to see the GSM of the fabric in the product description, helping you get a better sense of just how thick the tee is. Here at Gymshark, we consider anything 210GSM and above heavyweight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"P.S Given that the term ‘heavyweight’ is all about the fabric, the term extends beyond just t-shirts and can be used to describe high ","nodeType":"text"},{"data":{"uri":"/collections/heavyweight-hoodies/mens"},"content":[{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"GSM hoodies","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/joggers/mens"},"content":[{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"joggers","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":" too.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7aqKhm3WgYSgvO7MVteaTJ","type":"Entry","createdAt":"2025-11-05T09:50:15.179Z","updatedAt":"2025-11-05T09:50:35.882Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Men's Heavyweight Tees","buttonOneLabel":"Shop Men's Heavyweight Tees","buttonOneLink":"https://hymshark.com/collections/heavyweight-t-shirts/mens","buttonOneVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3LpMidyopdDYJJUWZmceFr","type":"Entry","createdAt":"2025-11-05T08:13:12.942Z","updatedAt":"2025-11-05T08:13:12.942Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Why You’ll Love A Heavyweight Tee","title":"Why You’ll Love A Heavyweight Tee","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"68xNyPb38iOAjBc9tUq9OZ","type":"Entry","createdAt":"2025-11-05T08:09:08.444Z","updatedAt":"2025-11-05T08:09:08.444Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Premium Look And Feel","headerContent":"Premium Look And Feel","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Forget thin, flimsy t-shirts you brought last minute for your holiday (you know, the cheap ones that go see-through in the sun?). A heavyweight tee boasts thick, opaque fabric that holds its shape, offering a structured, boxier fit that drapes cleanly without clinging to parts of your body. The thicker fabric also means fewer creases and crinkles for a more polished look without any fuss. Adding an elevated staple with a structured silhouette like a heavyweight tee also adds a sense of refinement to casual fits, making them a great piece to elevate your everyday look with.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Super versatile and easy to style, you can wear your heavyweight tee with almost anything, but for a look that’s trending this season, we love it with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/loose-shorts/mens"},"content":[{"nodeType":"text","value":"baggy shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/oversized-sweatshirts/mens"},"content":[{"nodeType":"text","value":"oversized joggers.","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"19KOFdU5OQnO9KNyl2ciy8","type":"Entry","createdAt":"2025-11-05T08:10:04.664Z","updatedAt":"2025-11-05T08:10:04.664Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Durability & Investment","headerContent":"Durability & Investment","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re someone who would rather invest a little more in pieces that last, a heavyweight tee is worth every penny. The thick, tightly woven fabric makes the garment more durable and robust to help protect against shrinking, stretching, and general wear. You can reach for your fave heavyweight tee time and time again without worrying about having to replace it when it gets worn, reassured by the knowledge that they’ll keep their shape (and quality) for the long haul.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This makes heavyweight tees a reliable wardrobe investment that can handle everything from heavy ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/upper-chest-exercises"},"content":[{"nodeType":"text","value":"upper body sessions","marks":[],"data":{}}]},{"nodeType":"text","value":" to daily wear.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3Wi7CSHYp6XEQPQtb9kauu","type":"Entry","createdAt":"2025-11-05T08:12:22.661Z","updatedAt":"2025-11-05T08:12:22.661Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Streetwear Appeal (tees)","headerContent":"Streetwear Appeal","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The rise of heavyweight tees coincides with the ","nodeType":"text"},{"data":{"uri":"https://wwd.com/menswear-news/mens-fashion/streetwear-luxury-business-analysis-1236723522/"},"content":[{"data":{},"marks":[],"value":"resurgence of ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"premium streetwear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". As consumers move away from fast fashion, heavyweight fabrics deliver the quality and structure that define elevated casualwear.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Their oversized, relaxed fit, combined with the occasional appearance of ","nodeType":"text"},{"data":{"uri":"/collections/graphic-collection/mens"},"content":[{"data":{},"marks":[],"value":"graphics","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", makes them the perfect laid-back streetwear staple. Yet their minimalist detailing and clean silhouettes quietly tap into the elevated basics trend dominating fashion right now.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"For a laid-back yet intentional look, pair them with ","nodeType":"text"},{"data":{"uri":"/collections/cargo/mens"},"content":[{"data":{},"marks":[],"value":"cargos","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", a zip-up ","nodeType":"text"},{"data":{"uri":"/collections/hoodies/mens"},"content":[{"data":{},"marks":[],"value":"hoodie","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or tactical jacket, and chunky sneakers. On warmer days, swap out the cargos for ","nodeType":"text"},{"data":{"uri":"/collections/basketball-shorts/mens"},"content":[{"data":{},"marks":[],"value":"basketball shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/oversized-joggers/mens"},"content":[{"data":{},"marks":[],"value":"crew socks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" for a relaxed fit.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5UeKSMOMxngJMhE68DRbIc","type":"Entry","createdAt":"2025-11-05T08:13:07.598Z","updatedAt":"2025-11-05T08:13:07.598Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Added Warmth","headerContent":"Added Warmth","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A practical bonus - heavyweight fabric naturally offers more warmth, making these tees ideal for transitional weather. Think spring evenings or breezy summer days. And when the temperature drops even further, layer up with your favorite hoodie, sweatshirt, or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/jackets/mens"},"content":[{"nodeType":"text","value":"jacket","marks":[],"data":{}}]},{"nodeType":"text","value":" - effortless seasonal styling, sorted.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"The Best Heavyweight T-Shirt Picks Right Now","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Armed with all you need to know about heavyweight tees, if you’re feeling ready to give one a try, keep reading 👀","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Vintage & Retro Styles","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re drawn to laid-back, nostalgic looks (and you’re obsessed with ","nodeType":"text"},{"data":{"uri":"/collections/pumper-pants/mens"},"content":[{"data":{},"marks":[],"value":"pumper pants","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), heritage-inspired heavyweight tees are where it’s at.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"42H21vGPVHQSZj29SEbWZj","type":"Entry","createdAt":"2025-11-05T08:22:39.499Z","updatedAt":"2025-11-05T08:22:39.499Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Vintage & Retro Style heavyweight tees","linkText":"Shop now","linkSlug":"/collections/heavyweight-t-shirts/mens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1iDTkMqlAb9yuj5ESUMEcA","type":"Entry","createdAt":"2025-11-05T08:22:34.145Z","updatedAt":"2025-11-06T12:00:48.215Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Vintage & Retro Style heavyweight tees","productHandles":"gymshark-power-washed-t-shirt-ss-tops-1,gymshark-heritage-washed-t-shirt-stone-grey-ss25,gymshark-heavyweight-t-shirt-iron-blue-ss25"}}]}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"These designs often feature washed finishes, relaxed fits, and heavier cotton that feels like it’s built to last. The faded colourways and soft hand-feel give that “lived-in but luxe” aesthetic that feels a home under a heavy barbell as it does out for brunch.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A relaxed fit, dropped shoulders, and slouchy fabric make these vintage-style heavyweight tees easy to style and to live in. Wear with an equally retro pair of ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/jogger-shorts/mens"},"content":[{"data":{},"marks":[],"value":"sweat shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", baggy ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/joggers/mens"},"content":[{"data":{},"marks":[],"value":"sweatpants","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/socks"},"content":[{"data":{},"marks":[],"value":"socks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/slides"},"content":[{"data":{},"marks":[],"value":"sliders","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or slip on clogs for comfort, no matter what the day has in store.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Graphic Heavyweight Tees","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Graphic tees are a core part of heavyweight culture, bridging the gap between streetwear and individuality. Think bold back prints, embroidered motifs, and design details that make your outfit stand out without trying too hard.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"26w0ruQvQNfgVPoiVJxBpM","type":"Entry","createdAt":"2025-11-05T08:26:00.705Z","updatedAt":"2025-11-05T08:26:00.705Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Graphic Heavyweight Tees","linkText":"Shop now","linkSlug":"/collections/heavyweight-t-shirts/mens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2gLSnIDzL8cErDIXfWGIoB","type":"Entry","createdAt":"2025-11-05T08:25:57.478Z","updatedAt":"2025-11-05T08:25:57.478Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Graphic Heavyweight Tees","productHandles":"gymshark-lifting-club-t-shirt-ss-tops-red-aw25,gymshark-fade-graphic-t-shirt-ss-tops-1,gymshark-eagle-graphic-t-shirt-ss-tops-black-aw25"}}]}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Our popular styles include gothic-inspired typography to bring a vintage, grungy vibe and distressed illustrations that nod to the gym without screaming it, making it a super versatile streetwear staple.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A graphic tee can say a lot about your personal style, but when it’s heavyweight, it feels more intentional. The structure and durability of the fabric elevate the whole look and are the perfect pieces for those who want to bring an alt edge to the gym outfits.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Style tip:","nodeType":"text"},{"data":{},"marks":[],"value":" keep your bottoms simple: baggy jeans, cargos, or black joggers - so the graphic remains the focal point. Add a sling bag to finish the ‘fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2soZSi2omlDPYmVKWxQvgk","type":"Entry","createdAt":"2025-11-05T08:35:50.028Z","updatedAt":"2025-11-05T08:35:50.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"mediaEmbed"}},"locale":"es-US"},"fields":{"contentfulLabel":"Sawyer Klatt in heavyweight tee","embedType":"Instagram","embedCode":"

View this post on Instagram

A post shared by Sawyer Klatt (@sawyer_klatt)

"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple And Understated","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Minimal heavyweight tees are the definition of quiet luxury.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5IfP0jTxKeSNGQOHwmaQ47","type":"Entry","createdAt":"2025-11-05T08:30:14.466Z","updatedAt":"2025-11-05T08:30:14.466Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Simple And Understated HW Tees","linkText":"Shop now","linkSlug":"/collections/heavyweight-t-shirts/mens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"IrgfCA4XABDQ8aCntPkkh","type":"Entry","createdAt":"2025-11-05T08:30:10.650Z","updatedAt":"2025-11-05T08:30:10.650Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Simple And Understated HW Tees","productHandles":"gymshark-for-the-lifters-t-shirt-ss-tops-white-ss25,gymshark-olde-english-t-shirt-ss-tops-white-aw25,gymshark-gslc-t-shirt-ss-tops-black-ss25"}}]}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"With clean lines, subtle logos, and refined fits, they’re designed to blend seamlessly into your wardrobe while still adding that elevated edge. Think high-quality cotton blends that feel soft, but can also handle tough workouts. Fits that are tailored to show off your physique without being too tight, and fabric designed to keep you cool and dry, as well as offering that stylish element.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"They work for almost any occasion - throw them on with sweat shorts for rest days, or layer under an open overshirt for a smart-casual twist.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Style tip: Wear a simple heavyweight tee with ","nodeType":"text"},{"data":{"uri":"/blog/article/the-best-sweat-shorts-for-men"},"content":[{"data":{},"marks":[],"value":"sweat shorts,","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{"uri":"/blog/article/the-best-mens-mesh-shorts"},"content":[{"data":{},"marks":[],"value":"mesh shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or tucked into ","nodeType":"text"},{"data":{"uri":"/collections/hoochie-daddy-shorts/mens"},"content":[{"data":{},"marks":[],"value":"hoochie daddy shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and throw a zip-up hoodie over the top (but leave it unzipped to let the embroidered logo show).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Long-Sleeve Heavyweight T-Shirt","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A winter essential, the heavyweight fabric with longer sleeves makes the ultimate cozy addition for cold-weather outfits. They deliver all the same structure and comfort as their short-sleeve counterparts, with added coverage for ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-layer-clothes"},"content":[{"data":{},"marks":[],"value":"layering","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Minimal designs with subtle branding are the most versatile as they’re easy to wear under a jacket, sweatshirt or flannel shirt.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5t5S8wuI2clPDskAF36rJS","type":"Entry","createdAt":"2025-11-05T08:41:29.327Z","updatedAt":"2025-11-05T08:41:29.327Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Long-Sleeve Heavyweight T-Shirt","linkText":"Shop now","linkSlug":"/collections/heavyweight-t-shirts/mens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"oDe6jYJK0i0vtelEizuyD","type":"Entry","createdAt":"2025-11-05T08:41:25.378Z","updatedAt":"2025-11-05T08:41:25.378Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Long-Sleeve Heavyweight T-Shirt","productHandles":"gymshark-power-long-sleeve-t-shirt-ls-tops-black-aw25-1,gymshark-gslc-long-sleeve-t-shirt-ls-tops-grey-ss25,gymshark-fade-graphic-long-sleeve-t-shirt-ls-tops-1"}}]}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"For trendy F/W outfit inspo, we love heavy long sleeves worn with an unbuttoned denim or utility jacket, which breaks up the look with a pop of colour and texture. For bottoms, opt for wide-leg jeans or ","nodeType":"text"},{"data":{"uri":"/collections/straight-leg-joggers/mens"},"content":[{"data":{},"marks":[],"value":"straight-leg sweatpants","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" for that relaxed, cozy vibe. Bonus points if they’re ","nodeType":"text"},{"data":{"uri":"/blog/article/mens-style-guide-what-to-wear-with-grey-sweatpants"},"content":[{"data":{},"marks":[],"value":"gray sweatpants","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", a classic staple in menswear fashion.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Finally, choose your shoes depending on the occasion, whether it’s flat sneakers or classic winter boots.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Final Thoughts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re lifting, lounging, or heading out, the heavyweight t-shirt is the kind of staple that delivers on every front - comfortable, stylish and long-lasting. With their premium fabric and structured fit, they’re more than just a trending piece; they’re an investment in elevating your everyday rotation. So, if you're building a wardrobe that works harder for you, don’t sleep on the heavyweight tee.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://wwd.com/menswear-news/mens-fashion/streetwear-luxury-business-analysis-1236723522/"},"content":[{"data":{},"marks":[],"value":"https://wwd.com/menswear-news/mens-fashion/streetwear-luxury-business-analysis-1236723522/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"coAuthors":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}}],"publishDate":"2025-12-24T09:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"44897KCTuHbvcut2Rj4B9j","type":"Entry","createdAt":"2025-12-23T13:15:08.566Z","updatedAt":"2026-01-07T10:53:01.479Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":95,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Pull-Ups: How to Do Them and Get Your First Rep ","caption":"Struggling to get your first pull-up or progress past 5 reps? Discover how to do pull-ups and the best strengthening exercises to move from zero to hero. ","slug":"how-to-do-pull-ups","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4PstF6BUdcv5rke5KqST4U","type":"Entry","createdAt":"2025-01-13T10:08:07.267Z","updatedAt":"2025-12-09T09:29:30.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":208,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"The Best Upper Glute Workout","caption":"Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","slug":"the-best-upper-glute-workout","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}}],"metaTitle":"The Best Upper Glute Workout","metaDescription":"Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"es-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"67WkHMrc3XNibJbSeXwHhN","type":"Asset","createdAt":"2025-01-10T15:22:35.492Z","updatedAt":"2025-01-10T15:22:35.492Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Upper Glute Exercises - Mobile","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/67WkHMrc3XNibJbSeXwHhN/ffead572338f627367f3ee894f11c295/upper-glutes-mobile.jpg","details":{"size":190943,"image":{"width":800,"height":800}},"fileName":"upper-glutes-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"es-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Muscles Make Up The Upper Glutes?","The 5 Best Upper Glute Exercises","Tips For How To Build Your Upper Glutes","Why Target The Upper Glutes?","FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hip thrusts may be the GOAT of glute exercises to build bulk, shape, and size on your butt, but if you want to make your behind look as full and evenly developed as Whitney in her ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/adapt/womens"},"content":[{"nodeType":"text","value":"animal adapt leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", then you’ll want to listen up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many glute workouts focus on building the glute max–and as the largest, most powerful muscle of the glutes, it makes sense as a direct route to building strength, size and power.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve been working away at your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-lower-glute-exercises"},"content":[{"nodeType":"text","value":"lower glute exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" for a while, you might notice your butt building in size. But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"nodeType":"text","value":"Gymshark 66","marks":[],"data":{}}]},{"nodeType":"text","value":"… Our free global fitness challenge will change your life in just 66 days).","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fenato, R.R., Araujo, A.C.F. and Guimarães, A.T.B. (2021). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"nodeType":"text","value":"Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"nodeType":"text","value":"Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-01-14T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"YXofs7WEFVtzW7d6ysSVv","type":"Entry","createdAt":"2025-01-06T10:00:02.842Z","updatedAt":"2026-02-18T09:25:02.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":176,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Interval Running: The Ultimate Way To Pick Up Your Pace","caption":"Set yourself the goal of running faster and hitting a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","slug":"interval-running","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"sys":{"type":"Link","linkType":"Entry","id":"5LnOXP1IiATxZRgAvSq1vv"}}],"metaTitle":"Interval Running: How To Do It, Benefits And Examples","metaDescription":"Set yourself the goal of running faster to hit a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4k9HWJ8Ak34Wtje47VOtoX","type":"Asset","createdAt":"2024-12-27T10:22:16.043Z","updatedAt":"2024-12-27T10:22:16.043Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Interval Running Mobile","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4k9HWJ8Ak34Wtje47VOtoX/cda38f36eda297c4271ef3215b2bcd11/interval-run-mobile.jpg","details":{"size":171638,"image":{"width":800,"height":800}},"fileName":"interval-run-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Interval Running?","Types Of Interval Running Workouts","How To Do Interval Running","What Should I Do In Between Work Intervals?","Interval Running Tips From A Coach","What Are The Benefits Of Interval Running?","Interval Running Workout Examples","FAQs"],"introductionText":"Whether you’re a seasoned 5k-er at your weekly run club or you’re training for another marathon, sometimes you get to a point where you feel like you’re struggling to make progress.","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You’re still lacing up your shoes, heading out on every run, putting in the effort–but however hard you try you can’t seem to pick up the pace and reduce the minutes on the clock.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If this is the case, it might be time to take a look at your training and make some adjustments. For many of us, the bulk of our runs are ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"steady and continuous","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". And while these types of runs are great for building stamina and rightly deserve their place in any long-distance running plan, if it’s speed you’re after, then you need to add a little speedwork into the mix, too.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’re talking about ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"interval running:","nodeType":"text"},{"data":{},"marks":[],"value":" A proven training method that helps improve your speed across any distance by alternating between running fast for short periods of time and active recovery [1,2]. This method of training is hard, but the reward is worth it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, if you’ve heard of interval running before but aren’t sure how to implement it into your training or need a full rundown of the method from start to finish (excuse the pun), we’ve got you covered. We’re going to tell you everything you need to know, along with expert insight and advice from Running Coach and Personal Trainer, Jonny Hammond, who specializes in coaching athletes of all levels preparing for marathons, Ironman’s, and hybrid competitions like ","nodeType":"text"},{"data":{"uri":"blog/article/what-is-hyrox"},"content":[{"data":{},"marks":[],"value":"Hyrox","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Get ready for the running method that will have you going out hard, recovering fast, and repeating–again and again and again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Ready to run? ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"From ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shirts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"running shirts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" to chafe-free ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shorts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" and ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-leggings"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":"- we’ve got the running gear you need to keep the pace up, no matter the weather or how tough the run gets.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6Gy3JESOK4ssCUC9PZGakY","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is Interval Running?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are a form of speed work running that involves dividing your run into segments of hard effort with periods of recovery.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: If you’re looking to run faster over a certain distance, you need to include interval runs in your weekly program.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"During an interval run, you push yourself to run at a faster pace than you normally would. It feels hard (and it should, as you’ll likely be running in zones 4 or 5), but over time, you’ll adjust to the speed and find you can sustain a faster pace for longer with less fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“You need to get used to running at a high intensity. This means that when it comes to race day, it’s not going to be such a shock on the body, as you’ve already got used to running at that faster pace.”","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coach Jonny explains, who has helped train clients prepare for long-distance races.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Intervals are beneficial for both beginners and experienced runners. There are a number of structures you can use to perform your intervals, either on the running machine, out on the track, or on the road (more on that later).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4ppX8rhS2B7wTREFxajGGH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Types Of Interval Running Workouts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"intensity","nodeType":"text"},{"data":{},"marks":[],"value":"’–which is manipulated by the following variables:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The distance of the intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The duration of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The number of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple right? Here’s where things get a little more complicated but bear with us.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Secondly, there are several interval frameworks you can use to program your interval session. On a running program, you’ll often use a combination of interval running frameworks, alternating between different types week on week or every couple of weeks to help you reach your goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6bJmOV5ZPcPUT3GzCDEgnO","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Do Interval Running","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ok, so you’ve decided on the type of interval running workout you want to do–or you’ve taken the easy option and chosen one from the ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (we wouldn’t blame you… why do the programming yourself when one of our ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-lifting-club"},"content":[{"data":{},"marks":[],"value":"Lifting Club","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" coaches could do it for you?).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever interval run you are following, you should set your interval run workout out like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 1: Warm Up","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are hard, so it is very important to warm up properly to raise your heart rate and hit your target pace from the outset. Start with a light jog for 10 minutes to raise your heart rate. Then, perform some ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"dynamic stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to loosen and activate your muscles, such as lunges, pogo jumps, and high knees.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try: ","nodeType":"text"},{"data":{"uri":"/blog/article/stretches-every-runner-should-be-doing-to-avoid-injury"},"content":[{"data":{},"marks":[],"value":"6 Stretches Every Runner Should Be Doing To Avoid Injury","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 2: Work Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now it’s time to begin your interval run: First up, work intervals. These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. This should be an easy effort jog for 5 or 10 minutes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Should I Do In Between Work Intervals?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are a few different approaches to recovery periods. These are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Stand","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stopping entirely is not the recommended interval rest period–however, if you’re doing very fast, intense intervals and only have a short rest period, you may, at times, need to stop and catch your breath before starting the next interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Walk","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for short intervals, working on your top speed when you require full phosphocreatine stores (the energy that fuels short bursts of intense effort) to help you push to your best effort. ‘If you’re a beginner, this might be a suitable recovery interval, allowing you to catch your breath while while the muscles’ supply of phosphocreatine replenishes’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Easy Jog","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘If you’re an intermediate to advanced runner, I will almost always program an active recovery interval, such a jog’, shares Jonny. However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. When starting this method, you could always mix some walking and running recovery intervals into your run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Tips From A Coach","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running coach, Jonny Hammond, shares some of his top tips for interval runs:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Always warm up properly: ","nodeType":"text"},{"data":{},"marks":[],"value":"To reduce the risk of injury, prepare your cardiovascular system, and increase blood flow to the muscles, make sure you take sufficient time at the start of your session to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your setting carefully:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re a beginner, running on a treadmill makes it much easier to track your intervals and switch between rest and recovery. Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. This could be done by increasing the duration of the work interval, decreasing the rest interval, increasing the number of intervals, or increasing your sprint speed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Don’t overdo it:","nodeType":"text"},{"data":{},"marks":[],"value":" Always follow the 80/20 rule, where 80% of your weekly training volume is ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and only 20% is interval running. Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). After your interval run, consume a combination of protein and carbohydrates to replenish energy and repair muscle tissue.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5ANgPi1iRtCKrZ1YOtYtsR","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Workout Examples","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Beginner Interval Run workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to interval running, the key is not to overcomplicate your interval running workouts. For example, picking a sprint interval would see you run hard for a specific amount of time (or distance), and pair it with a recovery period, such as a walk, to allow you to catch your breathe and reduce your heart rate. For example:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": 1-minute run, 1-minute brisk walk. Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Marathon Training Interval Run Workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A popular interval method used for training for longer distance races such as marathons is Yasso 800s. This interval run workout helps runners become better at pacing themselves as they run 800m intervals at a pace close to their goal marathon pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yasso 800s interval run looks like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": Run 800 meters (2 laps around a track) at your target race pace (e.g., 3 minutes for a 3-hour marathon goal). Jog or walk for a set recovery time (usually 400 meters or about 2-3 minutes). Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"4h2xmS0kvGT1R8xobwpaP8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Learn To Run Faster, By Running Faster","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you think intervals are easy, think again. In order to get something out of interval training, you need to push yourself hard. Pushing yourself into your max effort is uncomfortable–in fact, hybrid trainer ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/lucydavis_fit/?hl=en"},"content":[{"data":{},"marks":[],"value":"Lucy Davis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" goes as far as to say that she often dreads her interval runs. But with interval running, you will really get out what you put in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Jonny, “Every fit and healthy individual should be doing interval training–whether you’re a beginner or an advanced athlete.” Not only do they help towards the 75 minutes of vigorous-intensity exercise outlined in the Physical Activity Guidelines (","nodeType":"text"},{"data":{"uri":"https://www.who.int/initiatives/behealthy/physical-activity"},"content":[{"data":{},"marks":[],"value":"WHO","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), but they’re great for improving your cardio fitness and speed. By pushing yourself to run at a faster pace than you normally would for a short period of time, you’ll gradually be able to sustain the pace for longer with less fatigue–helping you to ultimately run faster.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever your goal, whatever your distance, interval running could be the key to accelerating the pace of your runs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Just a heads up: Interval running is an intense form of physical activity that puts a lot of strain on the body. If you have any health concerns, you should always consult a health professional before doing interval running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Run faster, recover better, and feel stronger: The Gymshark Training app has everything you need to help you perform better. From running warm-ups to guided interval runs and lower body strength sessions–access everything you need to help you level up your running for free.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5dRQNNJrf6sWVgQ5MkyHvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thirumurugan, M.S., Sivagnanam, D.P. and Arumugam, S. (2018). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/340095503_SPRINT_INTERVAL_TRAINING_IMPROVE_SPEED_AND_EXPLOSIVE_POWER_AMONG_ATHLETES"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Training Improves Speed and Explosive Power Among Athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Koral, J., Oranchuk, D.J., Herrera, R. and Millet, G.Y. (2017). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5839711/"},"content":[{"data":{},"marks":[],"value":"Six Sessions of Sprint Interval Training improves running performance in trained athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Talisa Emberts, Porcari, J., Dobers-tein, S., Steffen, J. and Foster, C. (2013). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC3772611/"},"content":[{"data":{},"marks":[],"value":"Exercise Intensity and Energy Expenditure of a Tabata Workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Filipas, L., Bonato, M., Gallo, G. and Codella, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC9299127/#:~:text=Each%20intervention%20effectively%20improved%20endurance,representing%20the%20only%20physiological%20correlate."},"content":[{"data":{},"marks":[],"value":"Effects of 16 weeks of pyramidal and polarized training intensity distributions in well‐trained endurance runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R. And Hoff, J. (2007). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Aerobic high-intensity intervals improve VO2max more than moderate training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skovgaard, C., Christiansen, D., Martínez-Rodríguez, A. and Bangsbo, J. (2023). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Similar improvements in 5-km performance and maximal oxygen uptake with submaximal and maximal 10-20-30 training in runners, but increase in muscle oxidative phosphorylation occur only with maximal effort training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Casado, A., Hanley, B., Santos-Concejero, J. and Ruiz-Pérez, L.M. (2019). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31045681/"},"content":[{"data":{},"marks":[],"value":"World-class long-distance running performances are best predicted by volume of easy runs and deliberate practice of short-interval and tempo runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R. and Kilding, A.E. (2015). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4555089/#:~:text=The%20steady%2Dstate%20oxygen%20consumption,Figure%201)%20%5B4%5D."},"content":[{"data":{},"marks":[],"value":"Running economy: measurement, norms, and Determining Factors","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R., Hopkins, W.G., McGuigan, M.R. and Kilding, A.E. (2013). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/23538293/"},"content":[{"data":{},"marks":[],"value":"Effects of Different Uphill Interval-Training Programs on Running Economy and Performance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"JANSSON, E., ESBJÖRNSSON, M., HOLM, I. and JACOBS, I. (1990). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/2150579/"},"content":[{"data":{},"marks":[],"value":"Increase in the proportion of fast-twitch muscle fibres by sprint training in males","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Laforgia, J., Withers, R.T. and Gore, C.J. (2006). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/17101527/"},"content":[{"data":{},"marks":[],"value":"Effects of exercise intensity and duration on the excess post-exercise oxygen consumption","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skelly, L.E., Andrews, P.C., Gillen, J.B., Martin, B.J., Percival, M.E. and Gibala, M.J. (2014). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment"},"content":[{"data":{},"marks":[],"value":"High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Marlina, L., Purba, A., Pandia, V., Adiwinata, M., Harahap, N. and Womsiwor, D. (2023). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC10227839/#:~:text=This%20process%20of%20reducing%20anxiety,Training%20(25%2C%2026)."},"content":[{"data":{},"marks":[],"value":"Differences Interval Training and Continuous Training on Endorphin Level and Anxiety Degrees in SECABA Rindam III Siliwangi Student Soldiers with Moderate Anxiety","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Campos, Y., Casado, A., Vieira, J.G., Guimarães, M., Sant’Ana, L., Leitão, L., da Silva, S.F., Silva Marques de Azevedo, P.H., Vianna, J. and Domínguez, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-1559-3623"},"content":[{"data":{},"marks":[],"value":"Training-intensity Distribution on Middle- and Long-distance Runners: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Litleskare, S., Enoksen, E., Sandvei, M., Støen, L., Stensrud, T., Johansen, E. and Jensen, J. (2020). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32485945/"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Running and Continuous Running Produce Training Specific Adaptations, Despite a Similar Improvement of Aerobic Endurance Capacity—A Randomized Trial of Healthy Adults","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-01-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5WbU0AVoOs7avfDvRqQZS0","type":"Entry","createdAt":"2024-12-06T11:19:43.182Z","updatedAt":"2026-03-05T14:50:21.087Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":191,"revision":17,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"What Is Hyrox? Your Guide To The Latest Fitness Trend","caption":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","slug":"what-is-hyrox","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"sys":{"type":"Link","linkType":"Entry","id":"7KWyylnLukYo69gFymEit4"}},{"sys":{"type":"Link","linkType":"Entry","id":"7MwVD1uE2dYFBcXKum1GX1"}}],"metaTitle":"What Is Hyrox? Your Guide To The Latest Fitness Trend","metaDescription":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2GfJ0968MBv08xS1xHRd9x","type":"Asset","createdAt":"2024-12-06T10:08:07.927Z","updatedAt":"2024-12-06T10:08:07.927Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"What Is Hyrox Mobile","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2GfJ0968MBv08xS1xHRd9x/d79ec2744303fe009e4d53fb3ea8c81d/hyrox-2.jpg","details":{"size":297936,"image":{"width":800,"height":800}},"fileName":"hyrox-2.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Hyrox?","The Benefits Of Hyrox","What Are The 8 Hyrox Stations?","FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Disclaimer: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with Hyrox, or any of its subsidiaries or its affiliates. The official Hyrox website can be found at ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"www.hyrox.com","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ready? Let's hit the ground running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hyrox?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: this fitness trend is a style of ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Hybrid Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":". Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporating some easy runs into your training (","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2 training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. If you’re totally new to running, try these ","nodeType":"text"},{"data":{"uri":"/blog/article/running-tips-for-beginners"},"content":[{"data":{},"marks":[],"value":"six running tips for beginners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to get started.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1km Ski Erg","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The first station is the ski erg. While the ski erg is primarily an upper body movement using the lats and triceps, it also works the core, hip flexors, hamstrings, calves, and glutes. This is the first station, so don't go all out. The aim here is to perform the ski erg properly and not rush it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Push","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The second movement is the ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-sled-push"},"content":[{"data":{},"marks":[],"value":"sled push","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": the heaviest station and one of the most important to get right. Do the sled push well, and you can make up time against competitors. Get it wrong, and you'll tire out your legs for the next run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Split into four lengths of 12.5 meters; you'll have to push the sled over the line, then walk around to push it back the other way. Practice different positions to find what works best for you in terms of pushing the sled, and train with a sled heavier than the race day weight to account for the flooring (which is usually not as smooth as tracks found in the gym, making the sled feel heavier!).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Pull","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This station is the one that sees the most time variability in terms of completion, so this is another one you want to get right. By this time, your legs have been through a 3km run alongside ski and sled push, so they're pretty tired. You can use three main techniques to pull the sled: The arm over pull, hip drive pull, or backward walk. You should practice these in your training, and choose the best for you. The technique that allows you to shift the most weight with the least effort should be your choice.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"80m Burpee Broad Jump","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A burpee with a forward jump at the end… the burpee broad jump is the fourth station. Unlike the previous two stations, these don't require you to move heavy weights, but they can be challenging and spike your heart rate. Aim to keep a consistent pace throughout, rather than going out too fast and then stopping.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1km Row","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The 5th station is a 1km row. You'll want to practice your technique, and if you're competing in doubles, make sure to practice switching over, as having a smooth changeover can save you seconds. Pace yourself on this station and control your breathing as much as possible before you head back out on your 6th run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"200m Kettlebell Farmers Carry","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"For many stations, we recommend pacing yourself. The ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"farmer's carry","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is an opportunity to go out as fast as possible. The less time you spend holding those kettlebells, the better, as you'll minimize the stopping time needed to rest your grip. Training exercises that help with ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-improve-your-grip-strength"},"content":[{"data":{},"marks":[],"value":"grip strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and specifically practicing running with kettlebells will help with these.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100m Sandbag Lunge","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hitting the glutes and thighs, these sandbag lunges can feel pretty brutal at this late stage in the race. Make sure your knee touches the ground on each rep. Again, you'll want to do plenty of practice of these under fatigue during your training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100 Reps Wall Balls","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If those legs weren't tired enough, you finish things off with 100 ","nodeType":"text"},{"data":{"uri":"/blog/article/wall-ball-exercise-benefits-and-how-to-do-them-properly"},"content":[{"data":{},"marks":[],"value":"wall balls","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". These are a quad burner, but break them into manageable chunks (e.g. 20 reps at a time) and be strict with your rest periods before going back into them (practice this in your training beforehand to find what works best for you). This is the last station, so you want to push yourself to your limit and use everything in the tank to get over that finish line as quickly as possible!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The Entry Categories And Weights?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Open:","nodeType":"text"},{"data":{},"marks":[],"value":" Tackle the competition on your own in the standard ‘Open’ category. Weights are split by gender.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Doubles:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on the classic race as a pair. Opt for same-sex or mixed pairs, but remember that mixed pairs will always use the men's weights.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pro:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on heavier weights for a more challenging race, individually or in doubles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Relay:","nodeType":"text"},{"data":{},"marks":[],"value":" Compete in teams of 4, where each team member takes on 2x1km runs and two workout stations.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"3wH4BR68wucARUjrFarexW","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Feeling Persuaded To Sign Up For A Hyrox Race?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a test of endurance, strength, and mental resilience. If you’re considering taking on a race, remember that 50% of it is running – love it or loathe it, you need to get comfortable running distances under fatigue. Following a training plan to build your running capacity, as well as strength and stamina to withstand the stations, will help you prepare for your race. It’s a good idea to do a simulation at one of the many global Training Clubs, too, as a practice before the big day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"},{"type":"bold"}],"value":"Feeling ready to join the hype? Pick your race, grab your partner, and start training!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D.-C., Brellenthin, A.G., Thompson, P.D., Sui, X., Lee, I-Min. and Lavie, C.J. (2017). ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0033062017300488"},"content":[{"data":{},"marks":[],"value":"Running as a Key Lifestyle Medicine for Longevity","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/"},"content":[{"data":{},"marks":[],"value":"Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Xiao, W., Soh, K.G., Wazir, M.R.W.N., Talib, O., Bai, X., Bu, T., Sun, H., Popovic, S., Masanovic, B. and Gardasevic, J. (2021). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34552511/"},"content":[{"data":{},"marks":[],"value":"Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schumann, M., Feuerbacher, J.F., Sünkeler, M., Freitag, N., Rønnestad, B.R., Doma, K. and Lundberg, T.R. (2021). ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.1007/s40279-021-01587-7?cjdata=MXxZfDB8WXww&utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_BOOKS_ECOM_GL_PBOK_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100046856&CJEVENT=be24a068f38311ef8085009a0a18b8fb"},"content":[{"data":{},"marks":[],"value":"Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-12-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1HxoKTFjAK81MPseEP8ZVO","type":"Entry","createdAt":"2020-08-17T10:59:57.867Z","updatedAt":"2025-02-12T16:46:30.917Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":130,"revision":19,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"The 5 Best Hip Stretches To Improve Hip Mobility","caption":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","slug":"best-hip-stretches-to-improve-hip-mobility","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"metaTitle":"The 5 Best Hip Stretches To Improve Hip Mobility","metaDescription":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"64CDajkFHvq0XmrFf0Hc8V","type":"Asset","createdAt":"2024-09-18T09:20:44.536Z","updatedAt":"2024-09-18T09:20:44.536Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/64CDajkFHvq0XmrFf0Hc8V/79edf7b88d8bb77a38a3a7658cf3c107/mobile-hip-stretches.jpg","details":{"size":176155,"image":{"width":800,"height":800}},"fileName":"mobile-hip-stretches.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is The Hip Joint?","The 5 Best Hip Mobility Exercises You Need To Try","What Causes Extremely Tight Hips?","Why Should You Do Hip Mobility Stretches?","Hip Stretches FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once upon a time, we could happily sit crosslegged and leap off the ground in seconds. But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"What You'll Find In This Article:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"38kAZs0lMWW6moAA9iUnge","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. We’ll cover each of the functions briefly so you can understand exactly what we’re targeting with our hip mobility stretches.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5fFUTiCQXstl5rIheH9VD4","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises You Need To Try","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ok, now we’ve got through the short science lesson, it’s time to get into the exciting stuff: The best hip mobility exercises. These stretches take the hip through it’s full ROM, working the muscle groups discussed above. All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"publishDate":"2020-08-17T00:00+01:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6gzxjE22vqDFyjmpugZ8uJ","type":"Entry","createdAt":"2024-05-20T15:42:13.960Z","updatedAt":"2026-02-18T09:23:14.551Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":330,"revision":28,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"The Best Workout Splits For Every Goal","caption":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","slug":"the-best-workout-splits-for-every-goal","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"sys":{"type":"Link","linkType":"Entry","id":"5LnOXP1IiATxZRgAvSq1vv"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"The Best Workout Splits For Every Goal","metaDescription":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4dyTJmO3NjTFJxy53u4paW","type":"Asset","createdAt":"2024-09-16T12:52:39.548Z","updatedAt":"2024-09-16T12:52:39.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"es-US"},"fields":{"title":"Workout Split","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4dyTJmO3NjTFJxy53u4paW/20791545b9daec52baef62c91e1ebb6c/mobile-workout-split.jpg","details":{"size":273851,"image":{"width":800,"height":800}},"fileName":"mobile-workout-split.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"tableOfContents":["What Is A Workout Split?","What Is The Most Effective Workout Split?","Best Workout Split For Beginners: Full Body Workout Split","Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","Best Workout Split For Strength Gains: Upper Lower Split Workout","Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Are you guilty of walking into the gym, taking a look around, and jumping on whatever piece of equipment is free - no plan in mind? We've all been there. But, if this is something you do on the regular, you might want to consider implementing a workout split into your training regime. This is a way of planning out your strength training workouts to make them more effective, enjoyable and time-efficient. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Just having a workout split, however, is not enough. You need to select the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" one. In fact, we’d go as far as saying that having the right workout split can make or break your gym routine… get the right one, and you could be seeing your gains accelerate; get the wrong one, and you may just end up feeling unmotivated, overtraining, and nowhere near your fitness goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"So, how do you choose the right workout split?","nodeType":"text"},{"data":{},"marks":[],"value":" We’ve put together a guide of the very best workout splits for different levels and goals – so whether a workout split is an entirely new concept to you, or you’re looking for a new training split to accelerate your progress, we have the answer.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Get ready to enter the world of PPLs, back and bis, and the full body sesh. You’ll be an expert on workout splits before you know it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"From squat-proof leggings to carry you through new 1 rep maxes to seamless t-shirts that accentuate your shoulder and biceps on arm day–whatever body part you're training and no matter what lift is on the cards, our lifting range will carry you through every single rep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5RrYgXENODRbGh07L43zvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is A Workout Split?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A workout split is a way of organizing your strength training into an effective, time-efficient program. Not only does it ensure no muscle goes untouched, but it also gives you structure to track your progress week-on-week to implement progressive overload (i.e. increasing the load each week). Oh, and you know that feeling when you’re attempting to do a lift but your muscles feel so tired and sore that you struggle? With programmed rest days and structure that sees different muscle groups trained on different days, a workout split allows adequate time for recovery to prevent overtraining and reduce the risk of injury.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Splits can come in 2, 3, 4, and 5 day workout splits (or even more in some cases!), and there’s a variety of ways to implement a workout split (this is where things get a little complicated, but we’ll break it down for you).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The most common workout splits are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Full Body Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for beginners)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Push, Pull, Legs Workout Split: ","nodeType":"text"},{"data":{},"marks":[],"value":"(best workout split for intermediate lifters)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Upper, Lower Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for strength gains)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Body Part Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for muscle gain ie. hypertrophy).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"You might already be following one of these splits (whether you realize it or not), but ensuring you are on the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" workout split for your level and goals is essential. Here's our guide to the best workout splits, and how you can choose the right one for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Beginners: Full Body Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of Days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2 or 3-day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re a beginner looking to start building a well-rounded physique, or you’re someone who’s time pressured and wants a workout that gives them the best bang for their buck - a full body workout split will give your muscles all the attention they need. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By not prioritizing certain muscle groups over another, the full body workout split will allow you to hit all the major muscle groups in less time, making it suited to those who are time-poor and looking for a 2 or 3-day workout split.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 3-day Full Body Workout Split May Look Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ideally suited to ","nodeType":"text"},{"data":{"uri":"compound-vs-isolation-exercises#compound-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" Full body split prioritizes exercises that engage multiple muscle groups at once (compound exercises) to promote muscle growth and improve coordination, flexibility, and mobility.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time efficient:","nodeType":"text"},{"data":{},"marks":[],"value":" Working with each muscle group in every session means you only need to train 2 to 3 days a week to see progress. Studies back this up, finding that as long as the weekly volume of work is the same, two full-body workout splits a week, elicit the same strength gains and muscle hypertrophy as a 4-day split-muscle routine [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/30558493/"},"content":[{"data":{},"marks":[],"value":"1","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Plenty of time to program in rest days or days focusing on other training e.g. cardio. If you miss a day it won’t disproportionately affect certain muscle groups, allowing for consistent progress.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Increased calorific burn:","nodeType":"text"},{"data":{},"marks":[],"value":" Compound exercises require more energy expenditure than isolation exercises, so this method of training is good for increased calorie burn, enhancing fat loss, and cardio.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may be neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Your training may prioritize certain muscle groups over others which may lead to muscular imbalances.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hard to increase training frequency without overtraining: ","nodeType":"text"},{"data":{"uri":"https://www.acsm.org/docs/default-source/files-for-resource-library/a-road-map-to-effective-muscle-recovery.pdf"},"content":[{"data":{},"marks":[],"value":"The American Council of Sports Medicine (ACSM) Guidelines","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" suggest allowing at least 48 hours between resistance training exercise sessions for a major muscle group. When training full body, this would mean you need a full 48 hours between training sessions, making it hard to increase the frequency without the risk of overtraining.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 3 day workout split, or 6 day workout split (with 3 days on, 1 day off in a cyclical format)","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re looking to hit every single muscle group then a PPL workout split (push pull legs) is a simple format to follow: One day you focus on upper body pushing exercises, the next you focus on upper body pulling exercises, then finally, you train legs. Put that together, and it will look something like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: Push","nodeType":"text"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"(chest, shoulders, triceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. bench press, overhead press, or landmine press","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: Pull (back and biceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. deadlifts, pull ups, lat pull down","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: Legs (quads, hamstring, glutes, calves)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"back squats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", RDLs, hip thrusts","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Traditionally, this training split groups together related muscle groups into one session, using compound movements to hit all the target muscle groups. This maximizes training volume of target muscles during the session, whilst giving adequate time for recovery between training days, ","nodeType":"text"},{"data":{"uri":"https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs"},"content":[{"data":{},"marks":[],"value":"making it one of the most efficient training splits","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" [2].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Advanced lifters may further increase the intensity by cycling the push pull legs split workout plan 3 days on, 1 day off to increase the training volume and maximise gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"data":{},"marks":[],"value":"3","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes compound exercises:","nodeType":"text"},{"data":{},"marks":[],"value":" These hit most or all of the target muscle groups for that training day to maximize training stimulus.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle group is never worked on consecutive days, giving time for the muscles to recover before training again.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tailor to your goals:","nodeType":"text"},{"data":{},"marks":[],"value":" The 3 day workout split provides the option to focus on cardio and conditioning on the alternate days, or you may choose to add in an extra leg day or accessory work day to hone in on specific muscle groups you want to target.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3 day workout split may not be enough training stimulus to elicit muscle growth:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" The three day split only focuses on major muscle groups once a week. Ideally, you want to be training each major group at least twice a week to maximize gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"data":{},"marks":[],"value":"4","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Using a 3 day on, 1 day off rolling schedule is unpredictable, as your rest days will change each week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"May not be suited to those who are time-poor:","nodeType":"text"},{"data":{},"marks":[],"value":" PPL workouts can take more than 60 minutes because they are focusing on multiple muscle groups in each session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Strength Gains: Upper Lower Split Workout","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2, 3, 4, 5 or even 6-day workout split.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Walk into a gym and this will, hands down, be the workout split the majority of lifters are following: It’s easy to program, it can be done as many (or as few) days as you want, and most importantly, it’s effective.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The upper-lower workout split follows one day where you train the upper body muscles (i.e. chest, back, shoulders, biceps, triceps) and the next lower body muscles (i.e. glutes, quads, hamstrings, calves). This gives plenty of time in each session to focus on heavy compound exercises combined with lighter accessory work.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The best way to program this split is over 4 days, as ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26008801/"},"content":[{"data":{},"marks":[],"value":"studies have proven","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" strength training performed over a 4-day workout split to be just as effective in building fat-free muscle mass and strength as a 6-day workout split, whilst allowing adequate time for recovery [5].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 4-day Workout Split Would Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday","nodeType":"text"},{"data":{},"marks":[],"value":": Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle groups are not trained on consecutive days, giving muscles at least 48 hours between sessions to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexible:","nodeType":"text"},{"data":{},"marks":[],"value":" Easy to scale up or down depending on the number of days you want to train.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time for focusing on additional goals:","nodeType":"text"},{"data":{},"marks":[],"value":" If taking the 4-day workout split, you have days spare to focus on other goals e.g. cardio/conditioning or accessory work.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Effective for building muscle strength and size:","nodeType":"text"},{"data":{},"marks":[],"value":" Work to a 4-day workout split or more to hit each major muscle group twice a week, providing adequate stimulus for muscle growth and strength gains.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may get neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Without careful programming, you may neglect some muscle groups whilst overtraining others. This could lead to muscular imbalances over time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 5 day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Back in the day, bodybuilders would train to something called the ‘Bro Split Workout’, which would see them train a different muscle group each day. The thinking behind this was that you could accelerate ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[],"value":"hypertrophy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in a single muscle group by focusing a whole session on it and giving it a whole week to recover before training it again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fast forward to 2024, and we’ve got a bit more knowledge under our belts and know that ideally, we want to be hitting each muscle group more frequently than that (ideally twice a week). The body part workout split takes the foundations of the bro workout split, breaking up training into specific body parts, usually focusing on two body parts per day. Whilst it does include some compound lifts, this style of training prioritizes ","nodeType":"text"},{"data":{"uri":"/compound-vs-isolation-exercises#isolation-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[],"value":"isolation exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and accessory work, to hone in on developing the singular muscle group(s) being worked, making it ideally suited to bodybuilders.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Body Part Workout Split May Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Chest & Biceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Quads & Glutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Back & Triceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Glutes & Hamstrings","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Shoulders & Traps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Advantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Good for hypertrophy","nodeType":"text"},{"data":{},"marks":[],"value":": Prioritizes isolation exercises focusing on singular muscle groups, allowing you to train it through a lot of volume in a single session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You can choose the specific muscle group you want to grow:","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. if ","nodeType":"text"},{"data":{"uri":"/blog/article/best-bodyweight-glute-exercises"},"content":[{"data":{},"marks":[],"value":"growing your glutes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is a priority, you can program to train them twice (as above), or even three times a week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" You can train every day without the risk of overtraining because the same muscle groups aren’t trained on consecutive days.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Disadvantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Risk of overtraining a muscle group:","nodeType":"text"},{"data":{},"marks":[],"value":" A whole session dedicated to two muscle groups is still quite a high volume, particularly for the smaller muscles such as the arm muscles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes isolation movements over ","nodeType":"text"},{"data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" May neglect multi-joint movements that translate directly to everyday life in favor of working a single muscle group at a time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" If you miss a day, you risk throwing out your training balance for the week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"9fXyvqd1gLjFw5KkKfARh","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s no best or worst when it comes to workout splits. Ultimately, the style of training you decide to follow is dependent on you and your lifestyle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"3mQ9heD9dxXSU1Dazy4F5E","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re serious about your goals or just want to walk into the gym with confidence that you know exactly what you’re doing, then implementing something like a workout split will be a game changer. Choosing the right workout split is the first step, but the hard work starts when you get in the gym. You’ll only get out what you put in so whatever workout split you choose, be consistent and stick with it – we think you’ll be surprised with the results you see.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Take the guesswork out of your workouts and track every session in The Gymshark Training App.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{"target":{"sys":{"id":"232YTVzWHUCr2xdAwVgsaG","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"References:","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Grgic, J. and Krieger, J. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Aston University (n.d.). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"The Push/Pull/Legs Routine for Muscle Gains | Aston University","nodeType":"text"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ribeiro, A.S., Schoenfeld, B.J., Silva, D.R.P., Pina, F.L.C., Guariglia, D.A., Porto, M., Maestá, N., Burini, R.C. and Cyrino, E.S. (2015). Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Roberts, B.M., Nuckols, G. and Krieger, J.W. (2020). Sex Differences in Resistance Training. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Cureton, K.J., Collins, M.A., Hill, D.W. and McElhannon, F.M. (1988). Muscle hypertrophy in men and women.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-05-09T10:00+01:00"}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2b7rPkePyU0eFPnTECQyYA","type":"Entry","createdAt":"2025-10-17T13:27:15.339Z","updatedAt":"2025-10-17T13:28:31.194Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodyweight Workouts","slug":"bodyweight","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW","FR"],"metaTitle":"Bodyweight Exercises","metaDescription":"No equipment? No problem. Discover how to make the most of your training with bodyweight movements. Trust us, they'll burn just as much as a solid weights session. ","noIndex":false,"noFollow":false}}],"metaTitle":"Pull-Ups: How to Do Them and Get Your First Rep ","metaDescription":"Struggling to get your first pull-up or progress past 5 reps? Discover how to do pull-ups and the best strengthening exercises to move from zero to hero. ","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10xMmpEB8KHP9QfDNFts0D","type":"Asset","createdAt":"2025-12-23T09:52:29.549Z","updatedAt":"2025-12-23T09:52:29.549Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pull up desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/10xMmpEB8KHP9QfDNFts0D/367584690c1273b2f7c33f2ff8159537/Pull_up_desktop.jpg","details":{"size":5999451,"image":{"width":3360,"height":3360}},"fileName":"Pull up desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2rv4OAUtT1dq14eledBdH","type":"Asset","createdAt":"2025-12-23T09:52:29.554Z","updatedAt":"2025-12-23T09:52:29.554Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pull up mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2rv4OAUtT1dq14eledBdH/a88ec1137c978e61eebc83e53c0abc94/Pull_up_mobile.jpg","details":{"size":449835,"image":{"width":800,"height":800}},"fileName":"Pull up mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10xMmpEB8KHP9QfDNFts0D","type":"Asset","createdAt":"2025-12-23T09:52:29.549Z","updatedAt":"2025-12-23T09:52:29.549Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pull up desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/10xMmpEB8KHP9QfDNFts0D/367584690c1273b2f7c33f2ff8159537/Pull_up_desktop.jpg","details":{"size":5999451,"image":{"width":3360,"height":3360}},"fileName":"Pull up desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"As the year comes to a close, it’s the perfect time to check in on the goals you set back in January, and for many of us, getting our first pull-up was probably on that list. If you’ve nailed yours - congrats! But if you haven’t, don’t worry, this guide is designed to help you get that chin over the bar before the year’s end.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pull-ups are infamous for being one of the trickiest bodyweight exercises, often referred to with a sigh and the classic line “I just can’t do them\". After all, this is a full-body move that requires you to lift your entire bodyweight. Your ","nodeType":"text"},{"data":{"uri":"/blog/article/best-lat-exercises-for-building-a-bigger-back"},"content":[{"data":{},"marks":[],"value":"lats ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"have to fire, your arms need to pull, your ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-improve-your-grip-strength"},"content":[{"data":{},"marks":[],"value":"grip-strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" needs to stay locked, all whilst your ","nodeType":"text"},{"data":{"uri":"/blog/article/kettlebell-core-workouts"},"content":[{"data":{},"marks":[],"value":"core ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"holds it all together- and if you’ve got long levers, the challenge just ramps up.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But while it can be frustrating trying to get your first pull-up, the good news is that they ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"are","nodeType":"text"},{"data":{},"marks":[],"value":" achievable. With the right strategy, targeted exercises, and consistent practice, you can progress from assisted variations to full reps.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’ll talk you through the biomechanics of a pull-up, how to do a pull-up with perfect form, key accessory exercises, and training tips that will help you level up your pull-ups, and maybe even smash your personal record before the year is out.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is A Pull Up?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A pull-up is a bodyweight pulling exercise where you hang down from a bar with an overhand grip (palms facing away), then pull your bodyweight up until your chin clears the bar.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s a ","nodeType":"text"},{"data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"data":{},"marks":[],"value":"compound ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"upper-body exercise, meaning it works several muscle groups and joints at once - making it a highly effective movement for building overall upper-body strength. They engage your ","nodeType":"text"},{"data":{"uri":"/blog/article/cbum-back-workout"},"content":[{"data":{},"marks":[],"value":"back muscles","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (like the latissimus dorsi and trapezius), ","nodeType":"text"},{"data":{"uri":"/blog/article/the-best-bicep-exercises-for-mass"},"content":[{"data":{},"marks":[],"value":"biceps,","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" forearms, and core to pull your body weight up.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pull-ups train your:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Lats (latissimus dorsi):","nodeType":"text"},{"data":{},"marks":[],"value":" Act as the prime movers (main drivers) of the pull-up, responsible for drawing your arms downward and back to pull your body up to the bar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Biceps:","nodeType":"text"},{"data":{},"marks":[],"value":" Play a significant supporting role as synergists, assisting the lats in flexing the elbow joint during the upward phase.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Upper back (rhomboids and traps):","nodeType":"text"},{"data":{},"marks":[],"value":" These muscles are crucial for stabilizing the scapula (shoulder blade) and retracting it (pulling it together) to ensure proper shoulder mechanics and posture throughout the movement.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Forearms and grip muscles:","nodeType":"text"},{"data":{},"marks":[],"value":" Act as stabilizers that allow you to maintain your grasp on the bar, with the forearm muscles also assisting in elbow flexion.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Core (especially the rectus abdominis):","nodeType":"text"},{"data":{},"marks":[],"value":" Provide full-body stabilization to prevent swaying and maintain a rigid, efficient body position during the exercise.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"One comparative study even showed the rectus abdominis had the highest activation of all muscles tested during pull-ups [1]. Translation? Your core is doing more than just “helping”; it’s the key to staying stable and preventing swinging.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Because they use multiple muscles and joints together, pull-ups are a great way to build functional strength that translates to everyday movements.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do Pull-Ups: Step-by-Step Guide","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pull-ups aren’t just about upper-body strength; they’re about keeping your body stable and driving power through your lats. That means bracing your abs, switching on your glutes, and taking a grip that sets you up for rep after rep. Use these cues as your blueprint:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5nxgcD0oBoApvB6UztlCwf","type":"Entry","createdAt":"2025-12-23T12:25:52.204Z","updatedAt":"2025-12-23T12:26:00.439Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"pull up","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3BHiOjiiwYrarJGw1pzZ64","type":"Asset","createdAt":"2025-12-23T12:23:23.791Z","updatedAt":"2025-12-23T12:23:23.791Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pull up (pronation)","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3BHiOjiiwYrarJGw1pzZ64/23c25c0aa85471ba0c3e12b7e273d267/Pull_up__pronation_.mp4","details":{"size":3207109},"fileName":"Pull up (pronation).mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1. Set Your Grip","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your grip is your anchor, and the way you set your hands will decide how well your lats switch on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grab the bar slightly wider than shoulder-width with an overhand (pronated) grip","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Make sure knuckles are stacked on top of the bar","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wrap thumbs around the bar for maximum control","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grip with your palm, not your fingertips","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cue:","nodeType":"text"},{"data":{},"marks":[],"value":" Imagine trying to ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"bend the bar in half","nodeType":"text"},{"data":{},"marks":[],"value":". This engages your lats before you even move.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"PT Note:","nodeType":"text"},{"data":{},"marks":[],"value":" If your reps fall short of full range, it’s better to use partials plus controlled negatives instead of rushing through messy full reps.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. Establish Your Hang","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your dead hang sets the foundation for the entire rep. It’s where you create the tension that stops swinging, saves your grip, and makes the rep more efficient.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your arms straight","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Shoulders gently pulled down (active, not shrugged)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ribs stacked over the pelvis","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Legs stretched out long or softly bent behind you","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Core braced - like you’re zipping your ribs toward your hips","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Squeeze your legs together and lightly tuck your tailbone to switch on your glutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"This tension prevents you from flopping messily under the bar and keeps every rep clean and controlled.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3. Initiate With Your Scapula","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is the part most people skip, and it’s why they never get stronger, but this tiny movement can change everything.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Before you even think about bending your elbows:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull your shoulders down and back","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Create a tiny upward lift","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Feel your lats engage","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"This “scapular pull-up” (retraction + depression) primes the lats more efficiently and reduces wasted movement when you pull, making your pull-up smoother and more efficient [4].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4. Pull Yourself Up","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now initiate the full rep:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drive your elbows down and behind you","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lift your chest toward the bar","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your ribs tucked so you’re not arching through your lower back","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Maintain tension through your abs and glutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"No swinging or knee kicks","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull yourself up until your chin clears the bar","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cue:","nodeType":"text"},{"data":{},"marks":[],"value":" Don’t think about pulling your chin up; to get the angle right, think about pulling your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"ribcage","nodeType":"text"},{"data":{},"marks":[],"value":" toward the bar.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"PT Note:","nodeType":"text"},{"data":{},"marks":[],"value":" Slow reps > fast reps. Controlling the path up makes it easier to control the path down (where half your strength gains come from).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"5. Lower With Control","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The lowering portion is where most of the strength is built, and research on eccentric training shows it’s one of the fastest ways to increase pulling strength [5].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower for ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"2–3 seconds","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your body tight (don’t collapse at the bottom)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Straighten your arms fully","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your shoulders slightly active so you don’t shrug at the bottom","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Other Pull-Up Variations","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tweaking your grip can target different muscles, challenge your strength in new ways, and keep your workouts fresh. Here’s the breakdown:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6lAapXlKkbYzfoF0W4pjX2","type":"Entry","createdAt":"2025-12-23T12:30:07.718Z","updatedAt":"2025-12-23T12:30:12.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Close-Grip Pull-Ups:","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"49FaKreQXJEVNCvaIytV3k","type":"Asset","createdAt":"2025-12-23T12:23:23.787Z","updatedAt":"2025-12-23T12:23:23.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Neutral close grip pull ups","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/49FaKreQXJEVNCvaIytV3k/f598964023b58772ffb4cc9d6c291995/Neutral_close_grip_pull_ups.mp4","details":{"size":7044872},"fileName":"Neutral close grip pull ups.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Close-Grip Pull-Ups:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" Hands close together (underhand or overhand) shift more emphasis onto the biceps, forearms, and inner lats. They’re great for arm strength and a slightly easier pull for beginners.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wide-Grip Pull-Ups:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" Hands placed wider than shoulder-width focus more on the outer lats and upper back, making the move harder and giving that wider “V-shaped” back appearance.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Regular Pull-Ups:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" Hands shoulder-width apart with palms facing away (overhand), targeting the middle lats, biceps, and upper back. This is the classic all-around pull-up that builds balanced upper-body strength.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pro Tips To Improve Your Pull Up Form - From A Gymshark PT","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"We spoke to Josh Carr, a Senior Fitness Pro at Gymshark to get his take on the cues that actually move the needle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1. Stabilize Your Lower Body","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A solid pull-up starts with reducing swing. When your legs drift or flay, your body stops moving as one unit, and instead of your back and arms pulling your weight straight up, some of your effort gets wasted trying to control momentum. This is what we call “leaked force,” and it means your lats have to work harder for less return, which makes each rep feel heavier and less controlled than it needs to be.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Squeezing your legs together, bracing your abs, and holding a strong hollow-body shape increases your whole body tension and core stiffness = improved force transfer in vertical pulling movements [10]. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Josh adds:","nodeType":"text"},{"data":{},"marks":[],"value":" “Try tucking your tailbone in and squeezing your glutes for extra stability.”","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. Control Every Rep","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Slow reps beat fast ones for building strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Slowing down increases ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"time under tension","nodeType":"text"},{"data":{},"marks":[],"value":", especially on the lowering phase, which is linked to better muscle growth and pulling strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Aim for a smooth pull-up and a controlled 2–3 second descent. If you’re dropping fast at the bottom, you’re missing one of the biggest strength-building opportunities in the lift.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3. Get Your Grip Right","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A proper pronated grip sets you up for cleaner reps. Keep your knuckles on top of the bar and thumbs wrapped underneath. This will help improve control and help engage the lats earlier. This position also reduces over-reliance on the biceps, which is a common reason people struggle with pull-ups.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Think strong hands, active shoulders, relaxed neck, and pull.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4. Use Partials (Then Negatives)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A partial rep means working through the range of motion you can control, even if you can’t complete a full pull-up yet.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Partial pull-ups allow you to build strength at specific joint angles, e.g half-way to the bar, which can help with full-range performance over time. Pairing them with slow negatives helps reinforce that strength through the entire movement pattern.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So in practice: pull as high as you can with control, then finish with a slow 3-5 second negative. This bridges the gap between where you are and your first full rep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"5. Train Your Core as It Matters","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pull-ups aren’t just a back exercise. Research shows that the rectus abdominis is one of the most active muscles during pull-ups, working hard to stabilize your body and prevent swinging as you pull [1].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Josh notes:","nodeType":"text"},{"data":{},"marks":[],"value":" “The abs are actually the muscle most active during pull-ups. If your core isn’t strong, you’ll always feel like the movement is harder than it should be.”","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Train your core alongside your pull-ups, and everything will instantly feel more controlled.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7rTRJSLtwFWgibJyPcipb9","type":"Entry","createdAt":"2025-12-23T11:22:37.109Z","updatedAt":"2025-12-23T11:22:37.109Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"mediaEmbed"}},"locale":"es-US"},"fields":{"contentfulLabel":"Pull up guide","embedType":"TikTok","embedCode":"

@abbiedennisonfit EFFORTLESS PULL UPS WORKOUT Do this workout once per week, and add the pull up specific exercises to a second upper body day if you’re really serious about making progress! ⭐️ Pull ups 3xAMRAP (use a band if needed) ⭐️ Slow negatives 3xAMRAP ⭐️ Isometric holds 3xAMRAP ⭐️ Barbell row 3x5-6 reps ⭐️ Lat pulldown 3x6-8 reps ⭐️ Barbell bicep curl 3x8-10 reps ⭐️ Dumbbell hammer curls 3x10-12 reps Wearing @R.A.D® ♬ original sound - Abbiedennison

"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Get Better At Pull Ups: 5 Exercises To Try","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Struggling to hit your first pull-up, or just want to rack up more reps? Strength isn’t built overnight, but with the right exercises, you can target the exact muscles, grip, and control you need to level up. These five moves are designed to build your lats, arms, core, and grip so that pull-ups go from a struggle to a standard part of your routine.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lat Pull Downs","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Think of ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"lat-pulldowns","nodeType":"text"},{"data":{},"marks":[],"value":" as pull-ups with training wheels… but in a good way. Lat pull-downs mimic the same vertical pulling pattern but eliminate the challenge of lifting your full bodyweight. That means you can build strength where it matters most - in your lats, while developing more control of the tempo and nailing the mechanics you’ll need on the bar. Slow eccentrics here are especially effective, with research showing that the lowering phase plays a key role in building pulling strength [6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4QbVymJ2slknKhhoVAOTAG","type":"Entry","createdAt":"2025-12-23T12:32:52.838Z","updatedAt":"2025-12-23T12:32:58.503Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Lat Pull Downs","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3Pf0hdbyLXfnRZc3htHZvx","type":"Asset","createdAt":"2024-09-26T09:16:40.535Z","updatedAt":"2024-09-26T09:16:40.535Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Lat pulldown - Female","description":"Lat pulldown - Female","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3Pf0hdbyLXfnRZc3htHZvx/0b105ef6cef9872c7c7baae117e5a88b/lat-pulldown-female.mp4","details":{"size":4697879},"fileName":"lat-pulldown-female.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do a Lat Pulldown:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Sit tall on the lat pull-down machine, adjust the thigh pads, and lock your thighs under the pads, feet flat on the ground.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Take a slightly wider-than-shoulder-width overhand grip.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull your shoulders down and away from your ears before you move — this is your lat engagement.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keeping your chest up and back straight, lean back just 5–10 degrees (tiny hinge), with your ribs tucked in.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drive your elbows down and squeeze your shoulders together as you pull the bar to the top of your chest.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause for a second at the bottom and feel your lats contract.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Slowly guide the bar back up for 2–3 seconds, letting your lats fully lengthen without shrugging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"💡 Study highlight:","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":" We know that seated lat pulldowns are a highly effective pull-up prep exercise, as they activate the rectus abdominis and biceps strongly. However, they don’t exactly match the full movement pattern of a pull-up, and there’s a better contender…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"The kneeling lat pulldown at ~80% of bodyweight most closely mimicked pull-ups in muscle activation for less-experienced lifters - because it engages the hip and core in a similar way to a hanging position [1].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"To perform it:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Position yourself directly in front of the lat pulldown machine, with the knees about hip-width apart.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Kneel on the floor or a padded mat so your hips are stacked under your shoulders.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Your hips should be positioned just behind the seat or platform, leaving enough space for your arms to pull freely.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grip the bar slightly wider than shoulder-width.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your torso tall, core engaged, and shoulders down and back.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull the bar toward your chest, then slowly return to the start while maintaining tension in your lats and core.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"For further progression, you can perform lat pulldowns on an unstable surface to further improve pull-up endurance so that your muscles learn to coordinate more efficiently [9].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Inverted Rows","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If pull-ups feel miles away, ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"inverted rows","nodeType":"text"},{"data":{},"marks":[],"value":" are your stepping stone. They teach you how to pull with your whole body, not just your arms - so your core, lats, and upper back all start working together. They’re easier than pull-ups, but don’t let that fool you; they build the scapular control and ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"mid-back strength","nodeType":"text"},{"data":{},"marks":[],"value":" you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"have","nodeType":"text"},{"data":{},"marks":[],"value":" to master to make pull-ups feel smooth. Adjusting your foot position makes these more challenging instantly, so progression is simple and beginner-friendly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2FKaGWQW93mdiFcBBrD5Ad","type":"Entry","createdAt":"2025-12-23T12:33:36.777Z","updatedAt":"2025-12-23T12:33:36.777Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Inverted Rows","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5KMwlHq19C7ndAIfFNFBzv","type":"Asset","createdAt":"2024-09-26T09:08:51.564Z","updatedAt":"2024-09-26T09:08:51.564Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Inverted Row","description":"Inverted Row","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/5KMwlHq19C7ndAIfFNFBzv/125c4401c1ef5bd2a811b29ae878e711/inverted-row.mp4","details":{"size":3229693},"fileName":"inverted-row.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do an Inverted Row:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Set a bar at waist height, and position yourself underneath the bar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grip the bar with a shoulder-width overhand grip and walk your feet out so your body forms a straight line (or keep your knees bent at a 90 degree angle if you find it difficult; it’ll remove some resistance and make the pull a little easier).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Brace your core like you’re about to plank, ribs tucked down, abs engaged, glutes tight.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull your shoulder blades back and down to initiate the rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drive your chest toward the bar by leading with your elbows, not your neck.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause briefly at the top, then lower yourself slowly for 2–3 seconds, keeping your body straight.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Farmer’s Carries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re training for ","nodeType":"text"},{"data":{"uri":"/blog/article/hyrox-training-guide"},"content":[{"data":{},"marks":[],"value":"Hyrox","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", then you’ll already be familiar with this station's movement, and you’ll know that grip strength here is everything. When it comes to pull-ups, your back might be strong enough, but if your grip gives out early, the reps stop there. ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"Farmer’s carries","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" level up your grip strength fast, while also teaching you how to create full-body tension. How? Holding heavy weights for a distance forces your hand and forearm muscles into overdrive, building isometric tension and strengthening your entire grip. Pair that with the farmers carry full core activation, and you’ve got the perfect formula to prevent swinging.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"76OKExHJEgamGW0WpkZZO7","type":"Entry","createdAt":"2025-12-23T12:34:23.775Z","updatedAt":"2025-12-23T12:34:23.775Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Farmer’s Carries","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4UMjk3ehPUC6c3k5QBIjt4","type":"Asset","createdAt":"2025-06-20T10:37:35.898Z","updatedAt":"2025-06-20T10:37:35.898Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Farmer's Carry (Zach)","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4UMjk3ehPUC6c3k5QBIjt4/a6af03fe0f71f2ced3bf9d1361d31558/farmers-carry-1.mp4","details":{"size":4939707},"fileName":"farmers-carry-1.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do Farmer’s Carries:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pick up a pair of heavy dumbbells or kettlebells and stand tall with them by your sides, gripping them tightly with your knuckles facing down and palms facing in. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Engage your core, pull your shoulders slightly back, and lock your ribs down, think tall and stacked.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Walk forward in slow, controlled steps, keeping the weights tight to your body.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Maintain a steady pace without leaning, swaying, or shifting side to side.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Place the weights down with control when your time or distance is up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Banded Pull Ups / Assisted Pull Ups","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you want to practice the exact pull-up pattern without the full bodyweight demand, assisted and banded variations are your go-to. You get to move through a full range of motion, perfect your technique, and you can gradually reduce assistance until you’re lifting your bodyweight. Plus, slowing down the descent here lets you take advantage of eccentric-focused strength gains [5, 6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6cekgOXPD9JFg8V2JJnTrr","type":"Entry","createdAt":"2025-12-23T12:30:47.160Z","updatedAt":"2025-12-23T12:30:47.160Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Banded Pull Ups / Assisted Pull Ups","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4yGAHsFFFEroedXtdMMsuI","type":"Asset","createdAt":"2025-12-23T12:23:23.783Z","updatedAt":"2025-12-23T12:23:23.783Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Banded pull-ups","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4yGAHsFFFEroedXtdMMsuI/2c018cf4f656908cf9d531880e36b298/Banded_pull-ups.mp4","details":{"size":4584775},"fileName":"Banded pull-ups.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do an Assisted Pull-Up:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Loop a resistance band around a pull-up bar, pull a box over to step up, and place a foot or knee in the bottom of the loop of the band.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Begin the banded pull-up in a controlled hang with your shoulders pulled down (active hang).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drive your elbows down and back, and you pull your chest toward the bar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your ribs tucked and avoid arching or swinging through the rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause at the top with your chin over the bar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower slowly for 2–4 seconds, returning to a full hang at the bottom.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Coaching cue:","nodeType":"text"},{"data":{},"marks":[],"value":" Try to keep your core braced and body tight to avoid swinging. This will help with momentum pulling.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Negative Pull Ups","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Negatives are one of the fastest ways to build the strength needed for your first unassisted rep. You’re learning to become stronger in the lowering phase, so you can train through the full range of motion before you’re able to pull yourself up. Research consistently shows that eccentric training stimulates large strength improvements, which is why these are a staple in every pull-up progression plan [5,6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5Vga0S8Cw4bwqGDCrbGZO3","type":"Entry","createdAt":"2025-12-23T12:31:27.316Z","updatedAt":"2025-12-23T12:31:27.316Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Negative Pull Ups","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"22K9AJU4kv6Kr9XX8yltor","type":"Asset","createdAt":"2025-12-23T12:23:23.777Z","updatedAt":"2025-12-23T12:23:23.777Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Negative pull ups","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/22K9AJU4kv6Kr9XX8yltor/21459eb182d798080a56444c5fb962f7/Negative_pull_ups.mp4","details":{"size":15479593},"fileName":"Negative pull ups.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do Negative Pull-Ups:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stand on a sturdy box or step to get to the top position of the pull-up with your chin over the bar","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grab the bar firmly (alternatively, you can jump to get into this position)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull your shoulders down and brace your core to lock your body in place.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Start lowering yourself in slow motion, aiming for a 3–6 second descent.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your legs still and your body tight, no dropping or swinging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower to a full hang with straight arms before stepping back up for the next rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2cjKZX0JPVigNYq8VhlDoQ","type":"Entry","createdAt":"2025-12-23T11:33:34.887Z","updatedAt":"2025-12-23T13:10:29.436Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":14,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Benefits of Pull-Ups","title":"Benefits Of Pull-Ups","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2DNOjNGmnjDLB7HJzUJS5c","type":"Entry","createdAt":"2025-12-23T11:26:35.084Z","updatedAt":"2026-01-07T10:54:21.908Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Builds functional strength:","headerContent":"Builds functional strength:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Compound exercises like pull-ups, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-deadlift-properly-deadlift-variations"},"content":[{"nodeType":"text","value":"deadlifts","marks":[],"data":{}}]},{"nodeType":"text","value":", ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-row-exercises-to-build-back-strength-and-size"},"content":[{"nodeType":"text","value":"rows ","marks":[],"data":{}}]},{"nodeType":"text","value":" mimic real-world movements and engage multiple muscle groups simultaneously, leading to overall functional strength and improved core stability.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6M9augUVy1ujMmUeCszsKE","type":"Entry","createdAt":"2025-12-23T11:29:12.036Z","updatedAt":"2025-12-23T11:29:12.036Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Develop serious back width and definition:","headerContent":"Develop serious back width and definition:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":" Pull-ups (especially with a wider grip) are excellent for targeting the lats and building that coveted V-shape and back width.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7jGqgS5yynIA1C7hw2Guf7","type":"Entry","createdAt":"2025-12-23T11:30:25.407Z","updatedAt":"2025-12-23T11:30:25.407Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Improve shoulder strength + stability:","headerContent":"Improve shoulder strength + stability:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These pulling movements engage the scapular stabilizers and rotator cuff muscles, which help build vertical pulling strength, shoulder alignment, scapular control, and joint stability.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"tnssGFd5LyHlc4QrZuNrj","type":"Entry","createdAt":"2025-12-23T11:30:48.101Z","updatedAt":"2025-12-23T13:10:13.450Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Builds grip strength fast:","headerContent":"Builds grip strength fast:","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":" Holding your entire bodyweight up (hangs + dead hangs) is one of the most efficient ways to build grip strength and endurance quickly [2].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2B8D00CzlN3yMWZ014WsEq","type":"Entry","createdAt":"2025-12-23T11:31:36.642Z","updatedAt":"2025-12-23T11:31:36.642Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Create better posture:","headerContent":"Create better posture:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pull-ups help strengthen the posterior chain muscles (muscles along your back), which help counteract the “rounded shoulder” forward posture common from sitting all day, promoting a more upright and healthy spinal alignment [3].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"LD5CvsksfYwnvn7LjUU56","type":"Entry","createdAt":"2025-12-23T11:31:57.623Z","updatedAt":"2025-12-23T11:31:57.623Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Transfer well into rowing, climbing, and everyday pulling strength:","headerContent":"Transfer well into rowing, climbing, and everyday pulling strength:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Master pull-up mechanics and you’ll perform better at rowing (pulling force) and climbing (grip strength, vertical pulling, and bodyweight control).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6Vpw9hZ5ttXZlPFc4TkmZS","type":"Entry","createdAt":"2025-12-23T11:33:29.259Z","updatedAt":"2025-12-23T13:10:25.203Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Makes you feel strong in a way no machine ever quite captures:","headerContent":"Makes you feel strong in a way no machine ever quite captures:","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lifting the weight of your own body requires total body tension and core engagement that often feels more \"functional\" and empowering than machine-based exercises.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"777WE9Z5NdgensCUwtpS1H","type":"Entry","createdAt":"2025-12-23T12:08:42.888Z","updatedAt":"2025-12-23T12:08:42.888Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Pull Up FAQs","title":"FAQs","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3aC4Y3dxusiLtl6S4tPXcS","type":"Entry","createdAt":"2025-12-23T11:41:59.412Z","updatedAt":"2025-12-23T11:41:59.412Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"What’s the difference between pull-ups vs chin ups?","headerContent":"What’s the difference between pull-ups vs chin ups?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pull-ups use an overhand grip (palms facing away), which puts more load through your lats, upper back, and mid-traps. They’re typically harder because the grip position takes your biceps out of the movement, and without the arms, the back muscles have to step up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Chin-ups use an underhand grip (palms facing you), which allows your biceps to work more and feels easier and more natural for many. Many lifters find that they can do more chin-ups than pull-ups.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pull-up = best for building a wider, stronger back.","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Chin-up = best for building arm strength. Beginner-friendly.","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"55283ztrOEiego3XqCxflK","type":"Entry","createdAt":"2025-12-23T11:43:13.143Z","updatedAt":"2025-12-23T11:43:13.143Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"How many pull-ups should I be able to do?","headerContent":"How many pull-ups should I be able to do?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One study found that performance on the lat pulldown strongly correlates with pull-up performance, meaning if your pulldown strength goes up, your pull-ups usually follow [7]. That’s why accessory work ","marks":[],"data":{}},{"nodeType":"text","value":"counts","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Don’t be disheartened if your numbers drop; just remember that consistency is key with pull-ups. If you let it slip, your reps will too.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Beginners: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"1–3","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Intermediate lifters: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"5–10","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Advanced: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"10–15+","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Highly trained athletes: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"15–20+","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"69SF5mINWwA6NwVkH3nysI","type":"Entry","createdAt":"2025-12-23T11:43:47.039Z","updatedAt":"2025-12-23T11:43:47.039Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"How long will it take to get my first pull-up?","headerContent":"How long will it take to get my first pull-up?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Most people see results within 4–12 weeks with consistent practice.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there are a lot of varying factors; grip strength, bodyweight, training frequency, and whether you're doing the ","marks":[],"data":{}},{"nodeType":"text","value":"right","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" progressions all play a role in how quickly you’ll advance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A good rule: Train smart (not just “more”), build controlled eccentrics, and keep your volume consistent, and your first rep will arrive way faster than you think.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"45zKB1Gs1bOg2MGfQeSqKR","type":"Entry","createdAt":"2025-12-23T11:44:52.403Z","updatedAt":"2025-12-23T11:44:52.403Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Is getting your first pull-up harder for women?","headerContent":"Is getting your first pull-up harder for women?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It can be, but not because women are “weaker.” It’s mostly relative strength.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Men typically start with more upper-body muscle mass, while women often have more lower-body development. That means women may need to build more baseline pulling strength before they can get their first rep [8].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But the gap closes quickly with structured practice, and many women have the advantage of having less bodyweight to actually pull.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Performance on the lat pulldown predicts pull-up ability, and since machines can be less intimidating, this can be a great starting point to excel at your pulling mechanics.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So yes, the starting point may be different, but the ","marks":[],"data":{}},{"nodeType":"text","value":"ability","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" to achieve pull-ups is the same.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5ZhMtHJ9a98epMUXFzscw2","type":"Entry","createdAt":"2025-12-23T12:08:12.760Z","updatedAt":"2025-12-23T12:08:12.760Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"How often do I need to practice pull-ups?","headerContent":"How often do I need to practice pull-ups?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Practicing pull-ups 2–3 times a week works best for most people.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You need enough volume to build strength… but enough recovery time for your lats, biceps, and grip to actually adapt.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Try spreading your sessions like this:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Day 1: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"pull-up progressions (banded, eccentrics, active hangs)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Day 3:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" accessory back work (rows, pulldowns, scapular strength)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Day 5:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" repeat progressions or do a lighter skill-focused session","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"46AzIGOx2dCcwBrkMi2c8D","type":"Entry","createdAt":"2025-12-23T12:08:40.235Z","updatedAt":"2025-12-23T12:08:40.235Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Are pull-ups harder if you have long arms?","headerContent":"Are pull-ups harder if you have long arms?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes, ","marks":[],"data":{}},{"nodeType":"text","value":"actually","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". Having long arms does usually make pull-ups harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why? Because a longer arm means a longer range of motion, which means:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"more distance to travel","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"more time under tension","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"a tougher leverage position at the bottom","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Final Thoughts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pull-ups are one of the ultimate strength milestones - the cornerstone of ","nodeType":"text"},{"data":{"uri":"/blog/article/calisthenic-workouts-for-beginners"},"content":[{"data":{},"marks":[],"value":"calisthenics ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"and bodyweight training, testing your full-body strength, control, and coordination. Progress may feel slow at times, but every assisted pull-up, inverted row, or controlled negative is building the foundation you need for your first full rep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Remember: consistency beats overdoing it. Focus on controlled reps, train your lats, grip, and core, and celebrate the small wins along the way. With structured practice, the right progressive exercises, and patience, that first pull-up isn’t just a goal, it’s an inevitable achievement.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So grab the bar, engage your lats, brace your core, and trust the process! You’ve got this.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3uYAFn1TzbQN5R7P4f6ul","type":"Entry","createdAt":"2025-12-23T12:59:03.364Z","updatedAt":"2025-12-23T12:59:03.364Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Your Next Upper-Body Fit","linkText":"Shop Your Next Upper-Body Fit","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"yqx8aqC38pHTtcUAL9Cks","type":"Entry","createdAt":"2025-12-23T12:52:47.443Z","updatedAt":"2025-12-23T12:52:47.443Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Mens upper body tops","productHandles":"gymshark-critical-stringer-sleeveless-tops-white-ss25,gymshark-ribbed-tank-3pk-white-black-stone-grey-marl-ss23,gymshark-element-tank-black-ss25"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"20PWFHWGAGCRFKnxC5peeh","type":"Entry","createdAt":"2025-12-23T12:56:14.736Z","updatedAt":"2025-12-23T12:56:14.736Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Womens upper body fits","productHandles":"gymshark-back-gains-sports-bra-black-ss24,gymshark-adapt-fleck-tank-with-shelf-crop-tops-white-aw25,gymshark-reps-t-back-sports-bra-sports-bras-purple-aw25"}}]}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Almada, F., Fernando, C., Lopes, H. and Vicente, A. (2018) ‘Operationalization of the “Human Body Domain”: A structural and functional conception’, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Physical Fitness, Medicine & Treatment in Sports","nodeType":"text"},{"data":{},"marks":[],"value":", 4(2). Available at: ","nodeType":"text"},{"data":{"uri":"https://juniperpublishers.com/jpfmts/JPFMTS.MS.ID.555669.php"},"content":[{"data":{},"marks":[],"value":"https://juniperpublishers.com/jpfmts/JPFMTS.MS.ID.555669.php","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"López-Rivera, E. and González-Badillo, J.J. (2019) ‘Comparison of the effects of three hangboard strength and endurance training programs on grip endurance in sport climbers’, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"European Journal of Sport Science","nodeType":"text"},{"data":{},"marks":[],"value":", 19(5), pp. 660–667. Available at: ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC6458579/?utm_source=chatgpt.com"},"content":[{"data":{},"marks":[],"value":"https://pmc.ncbi.nlm.nih.gov/articles/PMC6458579/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Somauroo, J., Murray, J. and Turner, A. (2017) ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"The effects of a calisthenics training intervention on posture, strength and body composition","nodeType":"text"},{"data":{},"marks":[],"value":". Available at: ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition"},"content":[{"data":{},"marks":[],"value":"https://www.researchgate.net/publication/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prinold, J.A.I. and Bull, A.M.J. (2016) ‘Scapula kinematics of pull-up techniques: Avoiding impingement risk with training changes’, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Science and Medicine in Sport","nodeType":"text"},{"data":{},"marks":[],"value":", 19(8), pp. 629–635. Available at: ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26383875/?utm_source=chatgpt.com"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/26383875/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stien, N., Nunes, J.P., Fonseca, R.M. and Saeterbakken, A.H. (2023) ‘Electromyographic comparison of pull-up variations’, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Sports Science and Medicine","nodeType":"text"},{"data":{},"marks":[],"value":", 22(2), pp. 288–296. Available at: ","nodeType":"text"},{"data":{"uri":"https://jssm.org/volume22/iss2/cap/jssm-22-288.pdf"},"content":[{"data":{},"marks":[],"value":"https://jssm.org/volume22/iss2/cap/jssm-22-288.pdf","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Youdas, J.W., Amundson, C.L., Cicero, K.S., Hahn, J.J., Harezlak, D.T. and Hollman, J.H. (2008) ‘Surface electromyographic activation patterns and elbow joint motion during pull-up, chin-up, and perfect-pullup™ exercises’, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength and Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":", 24(12), pp. 3404–3414. Available at: ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/18981046/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/18981046/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Dickie, J.A., Faulkner, J.A., Barnes, M.J. and Lark, S.D. (2009) ‘Electromyographic analysis of muscle activation during pull-up variations’, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength and Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":", 23(7), pp. 2040–2044. Available at: ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19387371/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/19387371/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pate, R.R., Wang, C.Y., Dowda, M., Farrell, S.W. and O’Neill, J.R. (2009) ‘Relationship of lat pull-down repetitions and pull-ups’, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength and Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":", 23(5), pp. 1440–1446. Available at: ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-jscr/fulltext/2009/05000/relationship_of_lat_pull_repetitions_and_pull_ups.43.aspx"},"content":[{"data":{},"marks":[],"value":"https://journals.lww.com/nsca-jscr/fulltext/2009/05000/relationship_of_lat_pull_repetitions_and_pull_ups.43.aspx","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Csapo, R., Alegre, L.M., Baron, R. and Gallasch, E. (2024) ‘Neural adaptations following bodyweight resistance training’, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Sports Sciences","nodeType":"text"},{"data":{},"marks":[],"value":", [online]. Available at: ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC11667758/"},"content":[{"data":{},"marks":[],"value":"https://pmc.ncbi.nlm.nih.gov/articles/PMC11667758/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grgic, J., Schoenfeld, B.J. and Mikulic, P. (2022) ‘Effects of resistance training frequency on muscular strength and hypertrophy’, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Medicina","nodeType":"text"},{"data":{},"marks":[],"value":", 58(8). Available at: ","nodeType":"text"},{"data":{"uri":"https://www.mdpi.com/1648-9144/58/8"},"content":[{"data":{},"marks":[],"value":"https://www.mdpi.com/1648-9144/58/8","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-12-23T13:15+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1GwO17xTnI12O5e2OK9Guy","type":"Entry","createdAt":"2025-12-09T17:00:17.564Z","updatedAt":"2025-12-09T17:00:17.564Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":75,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Gymshark Legging Leg Lengths Explained","caption":"Not sure if you’re Short, Regular, or Tall in Gymshark leggings? Learn how to measure your inseam and find the perfect length leggings for your height and proportions.","slug":"gymshark-legging-leg-lengths","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4DPylW9znVzWdPM7zfrbH4","type":"Entry","createdAt":"2019-12-12T00:37:06.687Z","updatedAt":"2025-10-14T10:27:56.323Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":1445,"revision":39,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Gymshark Leggings Size Guide | Find Your Fit","caption":"From waistbands to leg lengths, compression to bum scrunch— this in-depth guide breaks down every Gymshark legging detail to help you find your perfect fit.","slug":"gymshark-leggings-fit-guide","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB","DE","NL","FR","DE"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}}],"metaTitle":"Gymshark Leggings Size Guide | Find Your Fit","metaDescription":"From waistbands to leg lengths, compression to bum scrunch— this in-depth guide breaks down every Gymshark legging detail to help you find your perfect fit.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5tKJIdd5UYdzRtFYD4C78S","type":"Asset","createdAt":"2025-06-25T13:01:59.415Z","updatedAt":"2025-06-25T13:01:59.415Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Leggings Guide Desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5tKJIdd5UYdzRtFYD4C78S/5e80b0714b9a075ef284e120c75ed4c9/Leggings_Guide_Desktop.jpg","details":{"size":5548136,"image":{"width":3360,"height":3360}},"fileName":"Leggings Guide Desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2bIrLy4AtijDcwOxLx8bRJ","type":"Asset","createdAt":"2025-06-25T13:01:59.422Z","updatedAt":"2025-06-25T13:01:59.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Leggings Guide mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2bIrLy4AtijDcwOxLx8bRJ/2dae86bfe7c0fec208be69abfc14bcab/Leggings_Guide_mobile.jpg","details":{"size":392332,"image":{"width":800,"height":800}},"fileName":"Leggings Guide mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5tKJIdd5UYdzRtFYD4C78S","type":"Asset","createdAt":"2025-06-25T13:01:59.415Z","updatedAt":"2025-06-25T13:01:59.415Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Leggings Guide Desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5tKJIdd5UYdzRtFYD4C78S/5e80b0714b9a075ef284e120c75ed4c9/Leggings_Guide_Desktop.jpg","details":{"size":5548136,"image":{"width":3360,"height":3360}},"fileName":"Leggings Guide Desktop.jpg","contentType":"image/jpeg"}}},"tableOfContents":["Gymshark Legging Size Guide | How to Measure","What Affects the Fit of Your Leggings?","Compressive vs Relaxed Fits","Fabric Thickness","Waistband Style","Bum Scrunch or No Bum Scrunch","Seams… and Cameltoe","Leg Lengths","Color (Yep, Really)","Rolling Your Waistband Down? Here’s What It Might Be Telling You","Leggings FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s be honest - finding the perfect pair of leggings can feel like a workout in itself.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Too tight at the waist. Too short on the legs. Constantly slipping down mid-","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"squat","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Rolling waistband. See-through fabric. And don’t even get us started on the mystery of ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"which size actually fits","nodeType":"text"},{"data":{},"marks":[],"value":". The wrong pair doesn’t just mess with your comfort, it messes with your focus, your confidence, and your entire workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re powering through a leg day, stretching it out in ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"data":{},"marks":[],"value":"Pilates","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or balancing ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"running and strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", your leggings should feel like they’re made for you. And with so many Gymshark collections - each with different fabrics, waistbands, seams, scrunches, and silhouettes - it’s no wonder you might be asking: which Gymshark leggings are right for me, and what size should I be getting?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s where this guide comes in. We’ve pulled together your most-searched questions and decoded all the details thanks to Laura Browne, our Senior Women’s Designer. From compressive to relaxed fits, to bum scrunches and waistband heights, we’ve created the ultimate sizing guide for Gymshark leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"No more guessing. Just the info you need to find the pair that fits your body, your training, and your lifestyle - perfectly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"7EfV164ddK9EOaiGRIdWMa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Gymshark Legging Size Guide | How to Measure","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The first step to finding the perfect fit when it comes to your leggings?","nodeType":"text"},{"data":{},"marks":[],"value":" Getting your measurements right.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Gymshark leggings are designed to fit true to size, but depending on the collection and your preferences (relaxed vs ","nodeType":"text"},{"data":{"uri":"/collections/compression-fit-leggings/womens"},"content":[{"data":{},"marks":[],"value":"compressive fit","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), you might prefer sizing up or down. Before you hit \"add to bag\", grab a tape measure and note down your waist, hip, and inseam measurements; that’s the best place to start.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Always go by your hip measurement if you have a smaller waist and bigger glutes; that way, you’ll avoid sheerness and make sure the leggings actually stay in place while you move.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6hbKaqiPEnIeMRqUACBp9g","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Here’s how to measure for leggings:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Waist:","nodeType":"text"},{"data":{},"marks":[],"value":" Wrap a measuring tape around the narrowest part of your waist (usually just above your belly button). Make sure it’s snug but not tight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hips:","nodeType":"text"},{"data":{},"marks":[],"value":" Measure around the fullest part of your hips and bum. This is where the widest part of the leggings will need to stretch - as above, make sure the tape is snug, but not too tight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Inseam:","nodeType":"text"},{"data":{},"marks":[],"value":" Measure from the inside of your leg (crotch area) down to your ankle. This is especially useful for choosing between full-length, 7/8, cropped, or capri styles.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Leg length:","nodeType":"text"},{"data":{},"marks":[],"value":" Leggings will fit differently depending on your height. If you're taller, some styles may sit slightly shorter at the ankle - or even higher on the waist. If you're petite, full-length leggings might bunch at the bottom. Most of our styles are cut to a standard inseam length, but keep an eye out, some collections offer ","nodeType":"text"},{"data":{"uri":"/collections/petite-leggings/womens"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"short","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/tall-leggings/womens"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"tall","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" options to help you find your best fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4yO2Rde6vvluAJAfLjSw7Y","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Affects the Fit of Your Leggings?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"You know that feeling—when one pair of leggings fits like a dream, and another (same size, maybe even the same brand) just doesn’t hit the same? You’re not alone, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and","nodeType":"text"},{"data":{},"marks":[],"value":" you’re not imagining it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That difference usually comes down to the design details. From fabric weight to seam placement to the tightness of the waistband, there are small but important features that shape how leggings fit, feel, and move with your body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So if you’ve ever asked yourself, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"“Why do these leggings feel tighter / looser / thicker than my others?” -","nodeType":"text"},{"data":{},"marks":[],"value":" here are the answers you’ve been looking for.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Compressive vs Relaxed Fits","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Let’s talk compression.","nodeType":"text"},{"data":{},"marks":[],"value":" That snug, second-skin feel you get from high-compression leggings? It’s there for a reason: offering muscle support, security, and a held-in fit that moves with you through every lift, lunge and PB. But here’s the thing: compression can feel ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"tight","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"sHxFCwby1jWs0FMkVCRtv","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“A compressive should feel snug and supportive… it helps reduce muscle oscillation, improve efficiency, and reduce fatigue,” making them perfect for high-impact workouts like running, plyometrics or weightifting where extra support and stability can make all the difference explains Laura.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"The lower the percentage of elastane = the more compressive the leggings will feel.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Compressive Fit Leggings","nodeType":"text"},{"data":{},"marks":[],"value":":","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/adapt/womens"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adapt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (Camo: 7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/lift-seamless"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Lift Seamless","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (8% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/vital-seamless/womens"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Vital Seamless","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":": ","nodeType":"text"},{"data":{},"marks":[],"value":"(7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/products/gymshark-soft-sculpt-leggings-black-ss25"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Soft Sculpt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“If you’re in between sizes or prefer a less restrictive fit, it might feel a little too much to wear compression-style leggings for ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-leggings"},"content":[{"data":{},"marks":[],"value":"everyday wear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or lower-impact sessions like yoga.” mentions Laura. Instead, opt for something with a more relaxed fit (with higher elastane).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{"target":{"sys":{"id":"1diDW3owjSrLHpsqbL93cu","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Undecided on what Vital leggings to choose? Discover the compression, fit, and design differences between Vital and Vital Soft in ","nodeType":"text"},{"data":{"uri":"/blog/article/gymshark-vital-collections"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"our guide to the Vital collections.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Relaxed Fit Leggings","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Some styles are designed to feel more effortless, stretchy, flexible, and wearable from studio to sofa. These are your “throw on and go” leggings. They move with you, breathe with you, and feel almost weightless. Perfect for Pilates, dog walks, ","nodeType":"text"},{"data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"data":{},"marks":[],"value":"long-haul flights","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" - or just days when you want leggings to ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"feel","nodeType":"text"},{"data":{},"marks":[],"value":" like leggings, not shapewear.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So if you’re looking for something relaxed and breathable, we’re talking 22% elastane styles like:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/whitney"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Whitney","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", with its buttery elastane blend and super-soft finish","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/products/gymshark-training-leggings-leggings-pink-ss25"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", a simple pair of leggings with that lived-in feel from first wear","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/elevate/womens"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Elevate","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ideal for flexibility, breathability, and studio workouts","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The higher the elastane, the stretchier the feel. So if compression isn't your vibe right now? These are the leggings for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6IElBCjOuLFZ06U6J21ult","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fabric Thickness","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Not all leggings are built the same, and a big part of what makes one pair feel totally different from another? The fabric weight and thickness.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6O5GaPYcfK9pJekeefjUD7","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thicker fabrics","nodeType":"text"},{"data":{},"marks":[],"value":" offer more structure, support, and coverage. They’re ideal for strength training, ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"data":{},"marks":[],"value":"colder weather sessions","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or anytime you want that sculpted, held-in feel, particularly around the ","nodeType":"text"},{"data":{"uri":"/blog/article/best-ab-exercises"},"content":[{"data":{},"marks":[],"value":"core ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"and ","nodeType":"text"},{"data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"data":{},"marks":[],"value":"glutes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". But that extra support can come with added warmth and a slightly firmer fit, which might feel restrictive during sweatier or high-mobility workouts (","nodeType":"text"},{"data":{"uri":"/blog/article/best-plyometric-exercises"},"content":[{"data":{},"marks":[],"value":"plyometrics","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", yoga, bouldering, etc).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thinner fabrics","nodeType":"text"},{"data":{},"marks":[],"value":", on the other hand, feel weightless, stretchy, and breathable- perfect for ","nodeType":"text"},{"data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"data":{},"marks":[],"value":"working out in warmer climates","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", cardio, or low-impact sessions like Pilates and yoga. They move with you effortlessly. While thin might feel lightweight and great for a hot-weather session, it can sometimes lack the coverage and confidence needed for the squat rack and offer less structure or modesty, especially in light colours or high-stretch positions.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Here’s how the collections compare:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thick/Supportive: ","nodeType":"text"},{"data":{},"marks":[],"value":"Vital, Adapt, ","nodeType":"text"},{"data":{"uri":"/collections/lift-seamless"},"content":[{"data":{},"marks":[],"value":"Lift","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/products/gymshark-corset-seamless-leggings-black-aw24"},"content":[{"data":{},"marks":[],"value":"Corset,","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{"uri":"/collections/flex/womens"},"content":[{"data":{},"marks":[],"value":"Flex","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thin/Breathable:","nodeType":"text"},{"data":{},"marks":[],"value":" Elevate, ","nodeType":"text"},{"data":{"uri":"/collections/running"},"content":[{"data":{},"marks":[],"value":"Running","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", Whitney, Training, Soft Sculpt","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"💡 ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Real talk:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re new to Gymshark and your first pair is something like ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Adapt Camo","nodeType":"text"},{"data":{},"marks":[],"value":", they might feel a little heavy or restrictive if you’re using them for yoga or running. That’s not a design flaw; it’s just not the right match for the movement. These are our compressive leggings, and their thickness is made to hold up under pressure… think squats, ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-deadlift-properly-deadlift-variations"},"content":[{"data":{},"marks":[],"value":"deadlifts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and ","nodeType":"text"},{"data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"data":{},"marks":[],"value":"leg day lifts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", not necessarily downward dogs and 10Ks.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"So, what should you go for?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Want warmth, coverage, or extra support around your midsection?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Go for thicker fabrics like Adapt, Vital, or Lift Seamless. They’ll sculpt and support you through every heavy rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prefer flexibility, stretch, and freedom of movement?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Opt for lightweight, breathable fabrics like Elevate, Whitney, or Running. These collections are made for flow, speed, and comfort.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"And if you’re after something versatile? Choose your leggings based on your most frequent workout style.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Waistband Style","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’ve ever had to pause mid-squat to adjust your leggings or felt the waistband dig in before you’ve even started moving, you know how important this key feature can be.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5NkxjvBMeHAiXUEnLpoOpC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Rolling, slipping, digging in, or sitting too high on your torso- waistband issues are one of the most common reasons people don’t feel confident in their leggings. And the truth is, it’s not always about sizing. Sometimes, it’s the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"style","nodeType":"text"},{"data":{},"marks":[],"value":" of waistband that just isn’t right for your body or your workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s why we offer a variety of waistband designs. Here’s how they differentiate, and how you can find the right one for you:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Smaller Waistbands:","nodeType":"text"},{"data":{},"marks":[],"value":" Often found on low-rise or Training styles, giving a more relaxed and flexible fit.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Taller Waistbands: ","nodeType":"text"},{"data":{},"marks":[],"value":"Seen on styles like Adapt, these offer more coverage and hold, ideal for hinging and squatting.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ribbed Waistbands:","nodeType":"text"},{"data":{},"marks":[],"value":" Add texture and structure for a more sculpted hold and often more compression.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flat-Lock Waistbands: ","nodeType":"text"},{"data":{},"marks":[],"value":"Minimise bulk and chafing with smoother seams, perfect for relaxed yoga ‘fits.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Seamless Waistbands:","nodeType":"text"},{"data":{},"marks":[],"value":" Blend into the legging body for maximum comfort and a minimal style.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Want to avoid the waistband rolling when you squat? Go for a taller, compressive waistband. Prefer comfort over core-hugging support? A slimmer or seamless option might suit you better and solve the digging-in issue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you prefer more support around the waist, opt for high-rise leggings with compressive waistbands like Adapt or Vital","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":".","nodeType":"text"},{"data":{},"marks":[],"value":" If you like something more flexible or have to roll your waistband down because it sits too high, look for low-profile waistbands like our Running Leggings or the Training Leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Bum Scrunch or No Bum Scrunch","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you love that sculpted, peachy look or prefer something more subtle, glute detailing can make a big difference to how your leggings fit, and how confident you feel in them.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6TWqdwKnh3zYzXBJrwGgU3","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"A ","nodeType":"text"},{"data":{"uri":"/collections/ruched-bum"},"content":[{"data":{},"marks":[],"value":"bum scrunch","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is a ruched seam that runs along the glutes, either stitched internally or externally, designed to enhance shape by adding lift, definition, and separation.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“Back seams or scrunches help define the natural curve of your glutes.” says Laura. “Without them, the fabric can smooth everything into one shape”.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"But scrunch isn’t for everyone. Depending on your glute shape or height, the seam can sometimes sit too high, landing on the lower back rather than the glutes. If that’s the case you could try:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Internal scrunch seams ","nodeType":"text"},{"data":{},"marks":[],"value":"(like ","nodeType":"text"},{"data":{"uri":"/collections/legacy/womens"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Legacy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Whitney","nodeType":"text"},{"data":{},"marks":[],"value":") for a more natural fit","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Or ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"contouring panels and shading","nodeType":"text"},{"data":{},"marks":[],"value":" (like ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Vital","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/collections/leggings-with-pockets"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Lifting Pocket","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Diffuse Seamless","nodeType":"text"},{"data":{},"marks":[],"value":") to define the glutes without the scrunch","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you prefer a more subtle shape or modest silhouette, seamless styles without the scrunch should be your go-to. Here’s how a few of our collections compare:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"With scrunch: ","nodeType":"text"},{"data":{},"marks":[],"value":"Vital Sculpt, Whitney, Lifting Dipped, Power","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Without scrunch: ","nodeType":"text"},{"data":{},"marks":[],"value":"Diffuse, Training, Elevate, Everyday","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"bum scrunch leggings","nodeType":"text"},{"data":{},"marks":[],"value":", be prepared for a more defined look and snugger feel. Sizing up can help reduce tightness across the glutes if needed.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"1FlR8I9p0X9enmeEfqBUzD","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"10v0JuEkDkAQREphUpTIMy","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Seams… and Cameltoe","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Cameltoe: while it’s largely down to anatomy, the combo of legging fabric, rise, and seam placement can make all the difference when it comes to the way your leggings fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"While some styles feature front seams for added shaping and body contouring, they can also create unwanted bunching and discomfort, especially with thinner fabrics or a legging that has a tighter fit. This is where you’ll want to turn your attention to seamless…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re looking to avoid cameltoe, or you just don’t like the placement of a front-seam, collections like Adapt Seamless, Soft Sculpt and Vital will soon become your best friend: specifically engineered without front seams for added comfort (and a smoother fit).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That being said, when it comes to leggings, it’s not a one-style-fits-all: what works well for one person may not suit another, so trying different styles is key to finding your perfect leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"yGiJD36PeSPqvvhZsmtz8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"4hn6e4XOrFpGJ9juIsZbUH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Leg Lengths","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Length really matters. Too short and you’re left with an unintentional capri, and an awkward gap between your ","nodeType":"text"},{"data":{"uri":"/collections/socks/womens"},"content":[{"data":{},"marks":[],"value":"socks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and your leggings. Too long, and you’ll have to roll the excess fabric sitting at your ankles.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4esvAfpmjCYcXffLdwuGpm","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your height, inseam, and even your calf size can all affect how your leggings sit on the body - and whether we like it or not, it’s something that can impact both our comfort, and our performance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Most Gymshark leggings are available in full-length (down to the ankle but there are cropped (capri) options or 7/8s depending on your preference, height, and proportions.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Capri/Cropped:","nodeType":"text"},{"data":{},"marks":[],"value":" Best for petite heights looking for a full-length feel, warm weather, Y2K styling","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"7/8s Length:","nodeType":"text"},{"data":{},"marks":[],"value":" Hits just above the ankle - ideal for everyday wear and those of average height","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Full-Length: ","nodeType":"text"},{"data":{},"marks":[],"value":"Great for taller individuals in need of more coverage or cold-weather training","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"We offer tall and short versions in selected styles like Elevate and Vital, which can help if your inseam measures between 2 sizes, and you’re in-need of more customised leg coverage.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"To find your best leg length, measure your inseam from the inside of your leg (crotch to ankle). If you’re unsure whether to go for short, regular, or tall, try on the regular length first - if there’s bunching at the ankle, go short; if the leg feels too short or the rise sits low, try tall.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6iy7F7cVSQXmBPfoVYQo9L","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"14aML20fb6ztWuGm59YWwu","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Color (Yep, Really)","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Same size, different color - but they feel completely different on? ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"You’re not imagining it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Darker fabrics (especially black) can “sometimes feel more snug than the same product in a lighter colorway, due to the dyeing and finishing process”, mentions Laura.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lighter shades, however, might feel a little stretchier, but can sometimes offer less coverage, and sheer out, especially during deep stretches or squats.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"“We carefully test and compare all color variations to make sure every pair of leggings fits and performs the way they should”, but it never hurts to read reviews and try multiple shades if fit is your top priority.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Rolling Your Waistband Down? Here’s What It Might Be Telling You","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether it’s for a low-rise aesthetic, or to ease the pressure post-meal or mid-workout, rolling your waistband down can feel like a quick fix. But if it’s something you find yourself doing every time you wear your leggings - that’s not just a habit, it’s a fit flag.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Rolling too often can stretch out the waistband and stop it from staying put, meaning that over time, your leggings won’t last (or perform) the way they’re meant to. If you’re constantly folding the waistband, consider switching to a mid, or low-rise fit legging that’s designed to sit right where you want it to - no adjustments, no compromise.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4go8oSeRHbbVGREwXMILYk","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Final Tips","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"When it comes to finding your perfect leggings, the details matter. Waistband style, fabric thickness, compression level, seams, even color, all play a role in how leggings fit and feel on your body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If your leggings are rolling, riding up, or digging in, it’s not you- it’s likely the style, size, or fabric choice. Listen to your body and don’t be afraid to switch it up. Try a different rise, go for a stretchier waistband, or opt for a lighter fabric if you need more give.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s all about finding what works for you, so whether that’s something dark and compressive for a supportive feel, or lightweight and adjustable, at the end of the day, comfort during your workout is key.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Comfort = confidence.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"And if the fit’s not right? We’ve got you. Gymshark offers free returns in the UK and US. You’ve got 30 days to swap or return, just keep the tags on and make sure they’re unworn.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"36cj1nx1kIRzoIYAsMxcvF","type":"Entry","createdAt":"2024-10-01T10:53:07.123Z","updatedAt":"2025-08-29T09:04:43.197Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Download The Gymshark App To Shop (Leggings)","buttonOneLabel":"Shop Gymshark Leggings","buttonOneLink":"https://gymshark.onelink.me/R4DB/leggings","buttonOneVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-06-25T17:30+01:00","rightColumnLayout":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2oJrHjkegkD17ufDewBd0N","type":"Entry","createdAt":"2021-02-11T10:12:17.378Z","updatedAt":"2024-11-25T16:27:01.304Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":832,"revision":31,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"How To Wear Crew Socks With Leggings, And More Styling Tips","caption":"The socks over leggings trend is all the rage. Cool, comfy, and stylish, find out how to wear socks with leggings and how to style your crew socks, the new way.","slug":"how-to-style-crew-socks","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"metaTitle":"How To Wear Crew Socks With Leggings, And More Styling Tips","metaDescription":"The socks over leggings trend is all the rage. Cool, comfy, and stylish, find out how to wear socks with leggings and how to style your crew socks, the new way.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3xPx9cpfZ3aoKVqWZXPRAp","type":"Asset","createdAt":"2024-09-30T09:20:41.674Z","updatedAt":"2024-09-30T09:20:41.674Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Crew socks homepage","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3xPx9cpfZ3aoKVqWZXPRAp/18fc266aa27dad5b6283b2d18a97970c/Crew_socks_homepage.png","details":{"size":576995,"image":{"width":600,"height":600}},"fileName":"Crew socks homepage.png","contentType":"image/png"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3QfTK6kWSoSWlIfJVPpbKl","type":"Asset","createdAt":"2024-09-18T08:42:16.445Z","updatedAt":"2024-09-18T08:42:16.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Crew socks mobile","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3QfTK6kWSoSWlIfJVPpbKl/414a33084dd343a3f80c9fb261d22bc5/Crew_socks_mobile.jpg","details":{"size":245747,"image":{"width":800,"height":800}},"fileName":"Crew socks mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6gPWHhjHBSaHEZoL1ADKtT","type":"Asset","createdAt":"2024-09-18T08:42:56.934Z","updatedAt":"2024-09-18T08:42:56.934Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Crew socks desktop","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6gPWHhjHBSaHEZoL1ADKtT/fdfbfcf98ffb3c370f3dd235ed7c48e1/Crew_socks_desktop.jpg","details":{"size":2823409,"image":{"width":3360,"height":3360}},"fileName":"Crew socks desktop.jpg","contentType":"image/jpeg"}}},"tableOfContents":["Socks Over Leggings | Is It A New Trend?","What’s The Difference Between Crew Socks And Ankle Socks?","How To Wear Socks With Leggings","How To Style Crew Socks | Outfit Ideas"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"An everyday necessity, but also a statement piece when styled to the nines, it’s true that the right pair of socks can transform an outfit. Once reserved for sports, the humble crew sock has gained quite the notoriety in recent years as celebs, influencers, and even designers incorporate the accessory into their looks to add interest and elevate an outfit.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But it’s not just outside the gym that crew socks are trending. Runners, lifters, and class-goers are all sporting crew socks; pulled up with shorts or pulled-over leggings. Why are they so popular? Well, it could just be that the longer alternative to ankle socks makes for the ","marks":[],"data":{}},{"nodeType":"text","value":"perfect","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" length of socks to work out in. Not too short, not too long; plus the material used is designed to stay put, which is a huge plus when you’re exercising… oh and did we mention they’re also extremely comfortable?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But that’s just the technicalities, it’s clear as day that we’re in a sock-happy era and we’re proud to show off our socks again. When ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/no-show-socks"},"content":[{"nodeType":"text","value":"pop-socks ","marks":[],"data":{}}]},{"nodeType":"text","value":"and ankle socks once reigned (and they of course still have their place), we’re now obsessed with color-coordinating our crew socks, juxtaposing the sporty socks with varying aesthetics and playing around with socks to ramp up simple outfits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So look no further for the lowdown on how to style ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":"; with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/leggings/womens"},"content":[{"nodeType":"text","value":"leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", for the gym, dressed up, and much more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1U84SqL3a93n5BhRPhGcYG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Socks Over Leggings | Is It A New Trend?","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6PZ1MLcVD3eofW3UqKBowu","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have been wondering, is the socks over leggings trend new? Well, not quite. The comfy ankle-warming ensemble is certainly a more modern fashion trend to wear in the gym or with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" outfits, but its roots go way back to the 80s. Think leg-warmers over leggings and retro aerobic videos and you’re on the right track. Crew socks were part of the original athleisure wear crew (pardon the pun), worn with leggings, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-style-biker-shorts"},"content":[{"nodeType":"text","value":"cycling shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", and oversized sweatshirts, and today they’re repurposed for yoga, lifting, running, and stylish casual wear. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why? Socks over leggings are comfy, they look cool, and they do an excellent job in keeping your ankles warm, perfect for winter runs and cold-warehouse gym workouts.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What’s The Difference Between Crew Socks And Ankle Socks?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"Crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":" offer a classic style, providing comfort, warmth, and coverage as they extend up the leg to around mid-calf length. Because of their longer length, it’s popular to wear crew socks in various colors and patterns to make a statement or to match your outfit. Ankle socks, on the other hand, are shorter in length, typically reaching just above the ankle and just short of where your shoes end to stay hidden.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Over on TikTok, conversations are branding ankle socks as a Millennial fashion choice, and well they might actually be on to something. It’s fair to say showing off your socks is in, but go back 10 to 15 years ago and all we wanted to do was hide our socks and let our exposed ankles do all the talking (flashbacks of chinos and ankles everywhere). On the flip side, there’s no denying that ankle socks are great for those occasions you’re wearing low-cut shoes like sneakers, boat shoes, or loafers and don’t want your socks peeping through, but the trend of the moment is definitely to pair these shoes with crew socks. Why not give it a go?","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"...","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Wear Socks With Leggings","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4GgbTtyWxncnGKE5nY2zjP","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Choose A Full-Length Pair Of Leggings","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The socks over legging trend kind of only works with full-length leggings, choose a capri, or a cropped version and you’ll be left with an awkward slither of leg on show. Every pair on our current roster of leggings is ankle-length, so you can go to town choosing the right style for you. For a thicker everyday legging, we’d recommend the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-vital-seamless-2-0-leggings-black-marl-aw21"},"content":[{"nodeType":"text","value":"Vital Seamless Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", and for a more second-skin feel, go for the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-elevate-leggings-black-aw22"},"content":[{"nodeType":"text","value":"Elevate Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Select The Right Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now it’s time for the crucial sock selection; to achieve the cool socks over leggings look you should choose a pair of crew socks. These are socks that go past your ankles and sit roughly mid-calf. This way they’ll cover the end of your leggings and can be worn scrunched around the ankle or pulled fully up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Go Classic With White Crew Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Right now, white crew socks are ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" fashionable choice to wear with leggings, whether you’re on the way to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-pilates"},"content":[{"nodeType":"text","value":"Pilates ","marks":[],"data":{}}]},{"nodeType":"text","value":"or heading to lift some heavy plates. White socks are an undeniable classic, sporty yet stylish, pairing the bright (stain-free) whites with a pair of gym leggings achieves that effortless cool-girl aesthetic.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Or... add A Pop Of Color","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While white crew socks are the typical choice, using your socks to add a pop of color is a simple way to brighten an outfit. We all love a fun sock, so why not try something different and swap your usual classic whites for a colorful pair of crew socks? You can match your workout outfit or even your bag to show off your color co-ordinating skills. We’ve got plenty of colors to choose from, whether it’s neutral earthy tones or bright pastels, find the pop of color that works for you.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Crew Socks With Sneakers","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Let’s complete the ‘fit by pairing your leggings and crew socks with sneakers. For smart-casual looks, flat sneakers like tennis shoes may be the way to go, as although more relaxed than a loafer or pair of flats, they still add an elevated touch to the outfit. On the sportier side, the chunky dad sneakers are bang on trend and pair perfectly with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"comfy athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" leggings and crew socks outfits.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6c3mNTwL9yZ8Lw33cQmt3l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Style Crew Socks | Outfit Ideas","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Believe it or not, styling options for crew socks are aplenty, and they go far beyond the norm of athletic wear. If you’ve never stepped foot into crew socks territory before, then there’s no time like the present. Select a pair of crisp white crew socks and let’s get moving.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks can be worn casually with workout outfits, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/matching-sets/womens"},"content":[{"nodeType":"text","value":"matching workout sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/loungewear/womens"},"content":[{"nodeType":"text","value":"loungewear sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and trust us when we say a slouchy sock can transform the simplest of outfits. Alternatively, we’re big fans of wearing crew socks with preppy looks, and dressier outfits and to bring a more relaxed vibe to smarter ‘fits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are our top tips on how to style crew socks with shorts and leggings, and how you can wear them for running errands, lounging, and dressing up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Workout Outfits","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2PkGsz0KaTfdSvvFi07zxq","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Crew Socks With Shorts","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For working out, crew socks have to be the first choice. Contrary to popular belief, crew-length socks do not make your legs look shorter. If you wear crew socks with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/shorts/womens"},"content":[{"nodeType":"text","value":"shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", doing so can actually help balance the proportions of your outfit by creating a fabric break before your sneakers. Not to mention the easy opportunity to color match your socks with your top or coordinate with the tones of your matching workout set.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Crew Socks With Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another go-to workout outfit is leggings with crew socks. This might just be ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" it-girl athleisure wear look of the 2020s; the subject of thousands of what I wore to the gym reels, hot girl walk ‘fits, and Pilates princess OOTDs. There is something about a crew sock over leggings that makes the look seem so put together and considered when really it’s just a simple trick that completes an outfit.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Crew Socks Outfits For Running Errands","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6iblSPyeL0i35wNeXusfLW","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Oversized Sweatshirt And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This specific combo is a savior for running errands and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"nodeType":"text","value":"traveling","marks":[],"data":{}}]},{"nodeType":"text","value":", especially long journeys as it offers the ultimate comfort. As such a simple base, the ‘fit gets a boost from a pair of crew socks, which adds dimension and texture to the outfit. Pair your socks with sneakers and you’re ready for whatever the day throws at you.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Blazer And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wearing your crew socks over leggings with an oversized blazer on top is the perfect running errands outfit when you still want to look put together and stylish. It’s a simple fit that can have you out the door in minutes, but the structured silhouette on top adds an elevated touch to the outfit. We love the blend of casual and sophisticated elements here, especially when you pair slouchy crew socks with chunky sneakers, and why not add a pair of sunglasses and a fancy bag to ","marks":[],"data":{}},{"nodeType":"text","value":"chic","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" up the look even more?","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Crew Socks Outfits For Lounging","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7q5jKpaxFynGEJ51oWOkK8","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Sweat Shorts And Sliders","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When the lounging ‘fits are so good you don’t want to leave the house… well this is where crew socks excel. Just picture it, you wake up knowing you have a lazy lounge day ahead of you, so you slip into your soft sweat shorts, and slouchy tee, and pop on a fresh pair of crew socks, the only thing that’ll complete this fit is a pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/slides"},"content":[{"nodeType":"text","value":"comfy sliders ","marks":[],"data":{}}]},{"nodeType":"text","value":"that hug your feet for a full day of relaxation!","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Matching Sweats","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Some cozy occasions call for being swaddled in a snuggly blanket all day, and sometimes they call for a matching sweatsuit… they’re kind of the something right? Cozy, comfy, and perfect for rest days, a matching hoodie and sweatpants are the crème de la crème of loungewear. We love the look of a pair of slouchy crew socks peeping out from underneath the cuff of your sweatpants, and besides our fluffy bed socks, they’re the best socks for lounging in.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5eNuYdOPk7jg5DAV1nAAgO","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Dress Up Your Crew Socks","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. With A Summer Dress","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A more modern way to wear your crew socks is by dressing them up in expected ways. Sporty socks with a dress? It sounds like it wouldn’t work, but believe us when we say it does. Summer days often mean a lot time spent walking outdoors, so pop on a pair of crew socks with a short summer dress or sundress with sneakers or flats for comfy feet all day long. The classic option would be to wear sandals but adding a sporty sock jazzes up an outfit and quickly adds some interest to the look.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Preppy With Loafers","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks feel right at home with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"preppy aesthetics","marks":[],"data":{}}]},{"nodeType":"text","value":", and in this case, we’ll stick to the status quo and lean right into that. For trendy preppy looks, think somewhere along the lines of a pleated ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-style-a-tennis-skirt"},"content":[{"nodeType":"text","value":"tennis skirt","marks":[],"data":{}}]},{"nodeType":"text","value":" and a polo or sporty shorts and an oxford button-up, the ‘fit is complimented even more when choosing a pair of crew socks and chunky loafers to step out in.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"3. Crew Socks And Sandals","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’re ending with a controversial fashion combination… crew socks and sandals. Hold back on the cringe for one moment, socks and sandals have actually made a bit of a comeback, and that’s not just with flat sandals either. Yes, we think they pair beautifully with sliders and Birkenstocks, but we’re also seeing crew socks styled with heeled sandals and dresses for a playful take on a dressed-up outfit. Because why not? Fashion is meant to be fun, so why not start with your socks?","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heard enough about socks and want to find your perfect pair of leggings? We’ve got everything you need to know in our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/gymshark-leggings-fit-guide"},"content":[{"nodeType":"text","value":"Find Your Fit Leggings Size Guide","marks":[],"data":{}}]},{"nodeType":"text","value":" so that your next pair of leggings can be your new favorite.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you live in your leggings but you’re looking for some new styling inspiration, find out ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-wear-leggings-to-work"},"content":[{"nodeType":"text","value":"how to style leggings for work","marks":[],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/style-guide-what-to-wear-with-flare-leggings"},"content":[{"nodeType":"text","value":"what to wear with flared leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-scrunch-butt-leggings"},"content":[{"nodeType":"text","value":"the best scrunch butt leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" for your next workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Never miss a new drop when you hit the button below and download the Gymshark App to shop!","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7BBL9m7MCImDOPbchYBSsB","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}}],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"publishDate":"2024-06-24T14:48+00:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7hPUAlJ40JonkDsHwWoDUz","type":"Entry","createdAt":"2024-12-31T09:00:03.060Z","updatedAt":"2025-01-06T17:39:51.575Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":86,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"What Length Gym Shorts Should I Be Wearing? ","caption":"Find the perfect short length with our guide, learn to measure the inseam, choose a short length based on activity, and more.","slug":"best-length-shorts","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US"],"metaTitle":"How Long Should My Gym Shorts Be? A Guide From Inseam To Activity","metaDescription":"Find the perfect short length with our guide, learn to measure the inseam, choose a short length based on activity, and more.","noIndex":false,"noFollow":false,"tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2nFtcdgROD6UURWMK5SXnP","type":"Asset","createdAt":"2024-12-27T09:20:49.817Z","updatedAt":"2024-12-27T09:20:49.817Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"es-US"},"fields":{"title":"What Length Shorts Should I Buy","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2nFtcdgROD6UURWMK5SXnP/b64946836b940fc247a4a510cf65dbc2/What_Length_Shorts_Should_I_Buy.jpg","details":{"size":2480191,"image":{"width":3360,"height":3360}},"fileName":"What Length Shorts Should I Buy.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6fuMwUkvjYn2xT73vdws4a","type":"Asset","createdAt":"2024-12-27T09:21:05.222Z","updatedAt":"2024-12-27T09:21:05.222Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"What Length Shorts Should I Buy Mobile","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6fuMwUkvjYn2xT73vdws4a/334133aa3fd30a97a13842908712d3da/What_Length_Shorts_Should_I_Buy_Mobile.jpg","details":{"size":358470,"image":{"width":800,"height":800}},"fileName":"What Length Shorts Should I Buy Mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2nFtcdgROD6UURWMK5SXnP","type":"Asset","createdAt":"2024-12-27T09:20:49.817Z","updatedAt":"2024-12-27T09:20:49.817Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"es-US"},"fields":{"title":"What Length Shorts Should I Buy","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2nFtcdgROD6UURWMK5SXnP/b64946836b940fc247a4a510cf65dbc2/What_Length_Shorts_Should_I_Buy.jpg","details":{"size":2480191,"image":{"width":3360,"height":3360}},"fileName":"What Length Shorts Should I Buy.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"introductionText":"The fit of your gym shorts is about as important as finding the playlist that’ll take you through a 1RM. Let us explain; too short, and you’re spending your whole workout nervous about revealing a little too much, but too long, and you’ll feel unsupported and restricted by excess fabric.","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We know shopping for workout shorts can be overwhelming. Considering length, activity, and what’s in trend, it’s no easy feat. But finding your perfect length can be a game changer when it comes to your training, and we won’t judge you if you buy more than one pair of shorts because of it.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Read on to find the best short length for your height, style, and activity with our detailed guide. With all the info you need and advice from our menswear designer, James Redish, you’ll soon feel confident shopping for a pair of shorts.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Inseam On Shorts?","marks":[],"data":{}}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“The inseam of your shorts is the length of the inside leg from the rise seam (crotch) to the hem.” says our menswear designer, James Redish. ","marks":[],"data":{}}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Often measured in inches, it’s a key sizing measurement that will determine which pair of shorts you’ll end up buying.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Most of us have heard of the rule ‘shorts should be 2 inches above the knee’, but with fashion trends constantly changing, this might be as outdated as skinny jeans and ankle socks. In recent years, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-are-hoochie-daddy-shorts"},"content":[{"nodeType":"text","value":"hoochie daddy shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" have taken centre stage, gaining notoriety for being shorter than short, while social media has helped the resurgence of old-school basketball shorts. So, finding the perfect short length for you just isn’t a one-size-fits-all.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Measure Your Inseam For Shorts","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6KMzp6pmbdHd6mLcvQJhT9","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To find out what your perfect inseam is, find a pair of shorts (workout or otherwise) that fit you well length-wise. Take them off, lay them down, and measure the distance between the crotch and the bottom of the inner leg. This will give you your preferred inseam.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you don’t have a pair of shorts that you like the length of and you’re finding your shorts are too long for you, try putting them on and rolling them up to the perfect length, then clip them in place and remove the shorts. When off, you can measure the inseam length to capture the desired length.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alternatively, if you feel the shorts you have are too short, you might want to measure the inseam as it is and opt for the next length up.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Length Should My Gym Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The right inseam for you is dependent not just on preference, but also on your height and the activities that you’ll be wearing them for. While some athletic shorts require more range of movement (ROM) and therefore, less fabric, for others, you’ll want slightly more coverage for a comfortable fit. Here are the most common inseam lengths that you’ll find available:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/5-inch/mens"},"content":[{"nodeType":"text","value":"5” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" The shorter of the bunch, 5-inch shorts will generally sit on the upper thigh, making them perfect for running unrestricted and flaunting your quads on ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"leg day","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/7-inch/mens"},"content":[{"nodeType":"text","value":"7” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" One of the most popular lengths, and it’s no wonder why, 7-inch shorts should sit on your mid to lower thigh and are the epitome of versatility - they’re ready for whatever’s on the agenda.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"9” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Dipping into longer territory, 9-inch shorts can sit at or just above the knee, depending on your height. Offering a little more coverage than their shorter counterparts, they are ideal for any gym workout.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"11” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"11-inch shorts are the longest of the bunch and generally sit on or below the knee; this length may be a little restrictive for the gym but will bring style and comfort to rest day.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Find The Right Inseam Length For My Activity","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Running Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A popular inseam length of choice for ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running-shorts/mens"},"content":[{"nodeType":"text","value":"running shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" is 3-4 inches. \"Running benefits having a smaller inseam as it promotes freedom of movement, feels lighter and more breathable due to their being less fabric\" says James Redish. You can afford to go shorter her due to the linear motion you create when running - there’s no deep squatting or bending involved, so you don’t need to worry about the limited fabric stretching or lifting in unwanted places.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’re all about working out in what makes you feel comfortable, so if the thought of short-shorts makes you recoil, why not try 2-in-1 shorts which contain a slightly longer, fitted pair of inner shorts for additional coverage and a little extra support.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2Xrhoc8jSy9OKQovTLJP0l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Length Should My Shorts Be For Working Out?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For generalist gym-goers, 5” and 7” shorts should be your go-to. The ideal all-rounders; these mid-length shorts offer the best of both worlds by keeping most of your leg free, offering freedom of movement and breathability. So you can stay cool as you work up a sweat while remaining comfortably covered.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"Kzimwc63qqsCu2Tp7ZN1T","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Shorts Length Should I Be Wearing For Weightlifting?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shorter shorts such as 5” and 4” are a cult fave for bodybuilding and weightlifting. Think back to the golden era of bodybuilding, and it’s short-shorts and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/stringers/mens"},"content":[{"nodeType":"text","value":"stringers","marks":[],"data":{}}]},{"nodeType":"text","value":" that come to mind. Sitting at the upper thigh, 4” and 5” shorts offer more than just an opportunity to flex your quads. With less fabric sitting around your leg and restricting your movement, it’s easier to reach deeper in your squats and hinge freely during your deadlifts, gains loading.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3L5ox5DbtEYOWVmQHjIoH6","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Shorts Be For HIIT and Hybrid Training?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When it comes to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"nodeType":"text","value":"hybrid training","marks":[],"data":{}}]},{"nodeType":"text","value":", you need to be able to move your body in every twist, jump, and lift at speed, so shorts that support your movement are a no-brainer. That’s why we’d recommend mid-length 5” and 7” shorts, which generally sit at the mid-thigh and allow for unrestricted movement and breathability, while also providing the coverage and support you need to comfortably move from burpee to v-up. Lightweight and moisture-wicking, our 7-inch shorts are exactly what you need to hit your goals.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/2-in-1-shorts/mens"},"content":[{"nodeType":"text","value":"2-in-1 shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" also make a great match for HIIT and functional workouts, thanks to the fitted inner shorts that help keep you supported and covered from every angle as you go set after set.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2TYUiogKW0HpQo1Da4OF9C","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"The Perfect Short Length For Rest Day","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"On rest days, it’s 9” and 11” shorts that take centre stage. The longest of their counterparts, 9” shorts such as ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/jogger-shorts/mens"},"content":[{"nodeType":"text","value":"jogger shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" offer a comfy and relaxed fit that’s perfect for active recovery exercises such as walking, stretching, and lounging. The longer and looser fit gives laid-back vibes, while more spacious pockets allow you to store everything you need for the day ahead.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5AiDZYLohKVMwcr3XyY4Ji","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3mM1KshkgmjOmMlWxp3FXY","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"Your shorts, your style. Wear what feels good to you","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"At the end of the day, the length of your shorts isn’t a big deal—while certain lengths offer advantages for specific sports, the most important thing is choosing what feels best for you. And while it might be important for you to keep up with the trends, they’re changing all the time anyway, so make sure you feel good in the length you opt for. If you’re really not sure on what length of shorts to go for… it never hurts to ask your partner or trusted friend for some advice on what looks best on you.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3FMfzn30UBpnzgmSTtnvr5","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}}],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2amwIiDdtj3JqEDxAapCwA","type":"Entry","createdAt":"2024-12-04T15:38:16.736Z","updatedAt":"2025-07-23T16:33:47.066Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":75,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Maaria Khatri","slug":"maaria-khatri","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7nCYorcFOsKfF4Ter5e8u4","type":"Asset","createdAt":"2025-06-04T13:01:38.716Z","updatedAt":"2025-06-04T13:01:38.716Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"MK","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7nCYorcFOsKfF4Ter5e8u4/85a3d74709dc05d1c2b1870339098f29/MK.png","details":{"size":2037,"image":{"width":200,"height":200}},"fileName":"MK.png","contentType":"image/png"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Maaria, a local Search expert (and previous SEO executive here at Gymshark) who has a special knack for knowing exactly what you're searching for - whether that's on Google, TikTok or Reddit","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Always on the lookout for the latest trends and the questions that you might have about it, she puts her audience at the centre of everything she does: inspiring, educating and empowering people to get the answers they need.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Armed with a L2 nutrition qualification, Maaria takes a holistic approach to health and embraces any opportunity to get the endorphins flowing - balancing daily walks with running, HIIT, spin, yoga, and her newest obsession: dance fitness.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Maaria, a local search expert who has a special knack for knowing exactly what you're searching for - whether that's on Google, TikTok or Reddit.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}}],"noIndex":false,"noFollow":false,"metaDescription":"Read articles by Maaria Khatri, on Gymshark Central."}},"publishDate":"2024-12-31T09:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1kylvLnSQiCucwJ4VRn9ic","type":"Entry","createdAt":"2024-07-19T12:48:55.775Z","updatedAt":"2025-05-30T12:00:03.302Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":264,"revision":16,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"What To Wear To Pilates | Cute Pilates Outfits For Your First Class","caption":"Discover the best pilates clothes to wear to your workout with our stylish pilates outfit ideas. Think buttery soft Pilates leggings, strappy sports bras, and light layers that move with you.","slug":"what-to-wear-to-pilates-or-cute-pilates-outfits","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}}],"metaTitle":"What To Wear To Pilates | Cute Pilates Outfits","metaDescription":"Discover the best pilates clothes to wear to your workout with our stylish pilates outfit ideas. Think buttery soft Pilates leggings, strappy sports bras, and light layers that move with you.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71upZ8RlQvjqEXWHjxUd6u","type":"Asset","createdAt":"2025-05-29T11:10:18.603Z","updatedAt":"2025-05-29T11:10:18.603Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pilates outfits desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/71upZ8RlQvjqEXWHjxUd6u/2f52906e1b936b136c340454186f98fa/Pilates_outfits_desktop.jpg","details":{"size":2564408,"image":{"width":3360,"height":3360}},"fileName":"Pilates outfits desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6dEV1EVE03mtzw3ALZN4iT","type":"Asset","createdAt":"2025-05-29T11:10:18.609Z","updatedAt":"2025-05-29T11:10:18.609Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pilates outfits mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6dEV1EVE03mtzw3ALZN4iT/f46f5e9c4962e81745ad3a42f020b4f8/Pilates_outfits_mobile.jpg","details":{"size":339593,"image":{"width":800,"height":800}},"fileName":"Pilates outfits mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71upZ8RlQvjqEXWHjxUd6u","type":"Asset","createdAt":"2025-05-29T11:10:18.603Z","updatedAt":"2025-05-29T11:10:18.603Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pilates outfits desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/71upZ8RlQvjqEXWHjxUd6u/2f52906e1b936b136c340454186f98fa/Pilates_outfits_desktop.jpg","details":{"size":2564408,"image":{"width":3360,"height":3360}},"fileName":"Pilates outfits desktop.jpg","contentType":"image/jpeg"}}},"tableOfContents":["What To Wear To A Pilates Class","Pilates Clothes Checklist:","4 Cute Pilates Outfit Ideas For Women","Pilates Outfits FAQ"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pilates has amassed a cult following like no other over the last few years, but it’s not just the exercise that has surged in popularity. ","nodeType":"text"},{"data":{"uri":"/collections/pilates/womens"},"content":[{"data":{},"marks":[],"value":"Pilates clothes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" have become a popular fashion style of their own, w","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"ith","nodeType":"text"},{"data":{},"marks":[],"value":" TikTok coining the term “Pilates Princess”: an aesthetic characterized by pink and white ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"data":{},"marks":[],"value":"athleisure","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/collections/black-leggings/womens"},"content":[{"data":{},"marks":[],"value":"black leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", leg warmers, and ballet-esque tops.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But it’s not all about dressing to a theme, although Pilates fashion does offer more room for creativity and fun styles since there are often more options than high-impact exercise clothing. ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-pilates"},"content":[{"data":{},"marks":[],"value":"Pilates is a low-impact workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", so naturally, the outfits tend to be a bit more relaxed than workout clothes that are designed to be pushed to the limit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Unlike the compressive waistband leggings you might wear for your ","nodeType":"text"},{"data":{"uri":"/blog/article/the-best-workout-splits-for-every-goal"},"content":[{"data":{},"marks":[],"value":"lifting sessions","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", your Pilates clothes should be non-restrictive and breathable, accommodating for all the folds, bends, tucks, and stretches you'll be performing in your workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pilates classes usually have a laid-back open atmosphere conducive to the slow and controlled movements you’ll be performing, and for this, there’s nothing more important than feeling comfortable in what you wear.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s why second-skin, buttery soft fabrics, cooling cotton, and activewear that’s not ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"too","nodeType":"text"},{"data":{},"marks":[],"value":" tight are a must for mat or reformer sessions.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s discover what to wear to your first Pilates class, including what","nodeType":"text"},{"data":{"uri":"/collections/leggings/womens"},"content":[{"data":{},"marks":[],"value":" leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/shorts/womens"},"content":[{"data":{},"marks":[],"value":"shorts ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"styles are best, the cutest color combos, and styling inspiration for functional and fashionable Pilates outfits for your next trip to the studio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4g2RXHov7OG7XAaHgzPZGi","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What To Wear To A Pilates Class","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"No doubt you want your Pilates outfit to be functional, comfortable, and stylish, because the best Pilates clothes let you move freely through every flow ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and","nodeType":"text"},{"data":{},"marks":[],"value":" look cute enough for a post-class selfie to celebrate another workout in the books.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Consider reaching for something form-fitting to reduce distractions, like a pair of buttery soft leggings, stretchy lightweight ","nodeType":"text"},{"data":{"uri":"/collections/cycling-shorts"},"content":[{"data":{},"marks":[],"value":"cycling shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or a longline ","nodeType":"text"},{"data":{"uri":"/collections/low-support-sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"low-impact bra","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A sculpted Pilates outfit will allow you to study your form and movement in the mirrors and for your teacher to give you prompts to improve your body alignment.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"With that in mind, you may want to avoid wearing something too loose on the bottom (like ","nodeType":"text"},{"data":{"uri":"/collections/joggers-sweatpants/womens"},"content":[{"data":{},"marks":[],"value":"baggy sweatpants","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), and since you'll spend a lot of time in your Pilates class with your legs in the air, you might feel a lot more comfortable wearing bottoms that stay put (and avoid flashing anyone!).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're spending a lot of time on the mat and don't feel like going barefoot yet, why not put on pair of non-slip socks to keep you grounded as you move? Slipping around the mat isn’t the only hiccup you want to avoid, you’ll want to keep your hair out your face as you hold those pikes and inversions. So for those with long locks, say goodbye to flyaway hairs and pop on a ","nodeType":"text"},{"data":{"uri":"/collections/hair-accessories"},"content":[{"data":{},"marks":[],"value":"headband","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"or tie your hair up in a cute ","nodeType":"text"},{"data":{"uri":"/collections/hair-accessories"},"content":[{"data":{},"marks":[],"value":"scrunchie.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What To Wear For Pilates | The Essential Checklist:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Form-fitting tops: ","nodeType":"text"},{"data":{},"marks":[],"value":"Form-fitting tops are best for Pilates as they are typically made from sweat-wicking materials to keep you cool. They stay close to your body, don’t slip around, and allow your instructor to see your form.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Low or medium-impact sports bra: ","nodeType":"text"},{"data":{},"marks":[],"value":"Strappy, lightweight sports bras are popular for Pilates, as these styles typically offer lower ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-find-the-right-sports-bra"},"content":[{"data":{},"marks":[],"value":"chest support ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"as Pilates is a low-impact exercise. Those with a bigger cup size might want to consider still wearing medium-high support bras for exercise, and if you’re unsure, take a look at our ","nodeType":"text"},{"data":{"uri":"/blog/article/gymshark-sports-bras-sizing-and-fits"},"content":[{"data":{},"marks":[],"value":"guide to finding the correct sports bra support level","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"High-waisted lightweight leggings: ","nodeType":"text"},{"data":{},"marks":[],"value":"Second-skin leggings with a lightweight feel and stretchy fit are ideal for Pilates workouts as they move with you. Choose high-waisted options that stay in place.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Biker shorts: ","nodeType":"text"},{"data":{},"marks":[],"value":"Biker shorts are an excellent alternative to leggings for the warmer months. Choose high-waisted shorts and lightweight fabrics for Pilates.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pilates socks: ","nodeType":"text"},{"data":{},"marks":[],"value":"Pilates","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{"uri":"/collections/socks"},"content":[{"data":{},"marks":[],"value":"socks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" are essential to wear as they have a non-slip grip on the soles to keep you safe from slipping. They are a also great option for those who don’t like going barefoot.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hair ties: ","nodeType":"text"},{"data":{},"marks":[],"value":"Keep your hair out of your face so you can move distraction-free.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sweatsuit: ","nodeType":"text"},{"data":{},"marks":[],"value":"A","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"comfy hoodie and sweatpants are perfect for throwing on for your commute to the studio and after class, as you begin to cool down.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your Buy Guide To The Best Pilates Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ready to shop? Here’s your top choices in each category; from strappy sports bras, to soft stay put leggings, get your Pilates outfit in a few clicks.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stylish Strappy Sport Bras","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s be real. You don’t necessarily need high-impact support for Pilates (those size xxs-m) but you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"do","nodeType":"text"},{"data":{},"marks":[],"value":" need a sports bra that keeps up with your moves, feels good against your skin, and bonus points if it looks cute doing so. Whether you’re into stretchy mat classes or more intense reformer flows, these strappy sports bras offer a flattering fit, light-to-","nodeType":"text"},{"data":{"uri":"/collections/medium-support-sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"medium support","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and plenty of breathability.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"From open-back details to ruched fronts and soft seamless fabric, each of these Pilates sports bras is designed to complIment high-waisted Pilates leggings and be layered under cute stretchy tanks. Wear them solo for hot Pilates, or pair them with your fave crop top when you want a little more coverage.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Front cut-outs, soft stretch and sculpting.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Seamless, sweat-wicking, and lightweight designs.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull-over comfort and adjustable straps.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Soft ruching and twist front for a feminine touch.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Flattering necklines and unique details.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"7dWVfax1XrWgEHSEVla41L","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tanks & Tops","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Layering is key for Pilates, especially when your class transitions from ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"warm-up stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to slow lengthening resistance-movements. The best Pilates tops combine comfort, functionality, and style, offering a little coverage without compromising movement. These tanks and crops are typically made from soft, breathable fabrics with details like","nodeType":"text"},{"data":{"uri":"/collections/built-in-bras/womens"},"content":[{"data":{},"marks":[],"value":" built-in bras","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/collections/halter-sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"halter necks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and flattering silhouettes that move with your body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re heading to a heated mat class or cooling down post-session with an iced latte, these pieces work perfectly layered over a strappy bra or styled solo with your favorite Pilates leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Tops that hold you in all the right places without riding up mid-roll-up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Built-in bras to add gentle support without the need for layering","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Sleek and sweat-wicking fabrics.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Flattering halter necks and thin straps for freedom of movement.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Buttery soft, stretchy, and super flattering.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"3M7PpJiimGxoT1qydg9bSg","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pilates Leggings & Bottoms","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"When it comes to what to wear for pilates, a sleek pair of high-waisted leggings are the real MVP of your reformers ‘fit, and for a classic look, black is always a winner. You want your pair of shorts, flares or leggings to stay in place as you stretch, lunge, and twist - no slipping, sagging, or constant adjusting. Look for sculpting waistbands, complete stretch, and breathable fabric that supports without compressing too much (especially around the waist).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"From all-black classics to on-trend flared leggings, these bottoms provide lightweight comfort and seamless performance creating the perfect mix of yoga-chic and Pilates-pro. Plus, they’re perfect for hot Pilates, reformer, or even a quick post-class jog home.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"High-waisted fits that stay put through every rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Flattering flares and crossover waists.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Seamless leggings that move ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"with","nodeType":"text"},{"data":{},"marks":[],"value":" your body (no cameltoe).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lightweight and luxe leggings for both function and fashion.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ultra-smooth and comfortable light compression. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"6O60qSy6zQJ5NYHfzK0PKX","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Jumpsuits & Unitards","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re in a lazy dressing kinda mood, a Pilates ","nodeType":"text"},{"data":{"uri":"/collections/all-in-one/womens"},"content":[{"data":{},"marks":[],"value":"jumpsuit","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is your new best friend. These all-in-ones are buttery soft, breathable, and built to move with no tugging, adjusting, or mid-class wardrobe mishaps. Whether you’re into shorts or full-length styles, ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-your-bodysuit"},"content":[{"data":{},"marks":[],"value":"bodysuits outfits","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" make it easy to nail your Pilates outfit in one effortless step.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Plus, they double as a great base layer for cooler days when you want to throw on a zip-up or ","nodeType":"text"},{"data":{"uri":"/collections/oversized-hoodies/womens"},"content":[{"data":{},"marks":[],"value":"oversized hoodie ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"for a easy","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"data":{},"marks":[],"value":" athleisurewear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ‘fit or ","nodeType":"text"},{"data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"data":{},"marks":[],"value":"comfy airport look.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stylish strappy back designs.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Short lengths perfect for summer studio sessions.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Long-lengths that double as leggings for athleisurewear styling.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Playful cuts for when you’re feeling bold","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"6YqjD6FcZIPZC59ZIeKHEY","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4 Cute Pilates Outfits For The Studio & Beyond","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Heading to a Pilates class? We've got the perfect outfit for you. Whether you have a busy day after Pilates, so want something cute and comfortable or you want to dress in all-black, or, ballet-core styles, we've got the 'fits for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1. Pilates-to-Brunch","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"57eSTunVn8HcTV2EIejaGn","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Are your weekend Pilates classes often followed by a day packed to the brim with plans? If so, then we’re sure you want to nail that low-key yet cute pilates outfit that’ll keep you comfortable from your commute to the studio to your coffees and catchups. What better than the easy to wear strappy jumpsuit for that off-duty look that'll transition perfectly from the mat to whatever the rest of your day has on offer. Throw on a baggy button-up shirt for a lightweight layer, or a relaxed ","nodeType":"text"},{"data":{"uri":"/collections/zip-hoodies/womens"},"content":[{"data":{},"marks":[],"value":"zip hoodie","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"for a cool and comfy ‘fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. All Blacked Out","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"4Xu50ztP3SjVmp9yQoG2Lw","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Monochromatic outfits… from the runways at fashion week, to your favorite gym 'fits, you just can't go wrong with an ","nodeType":"text"},{"data":{"uri":"/collections/black-gym-sets/womens"},"content":[{"data":{},"marks":[],"value":"all-black look","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". For a chic Pilates Outfit in everyone’s favorite neutral, match an inky tank with black Pilates leggings for a slinky feline look, and enjoy the buttery soft, stretchy fabrics that move with you from pose to pose. Complete the look with a non-slip pair of socks in black so you can match head-to-toe.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fancy keeping the monochrome vibes but in a slightly softer tone? Why not choose an all-","nodeType":"text"},{"data":{"uri":"/collections/brown-gym-sets/womens"},"content":[{"data":{},"marks":[],"value":"brown outfit ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"for Pilates with our choice of melt-in-the-mouth worthy ","nodeType":"text"},{"data":{"uri":"/blog/article/brown-outfits"},"content":[{"data":{},"marks":[],"value":"mocha pieces.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3. Ballet-Inspired","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"32b89D76YjXcJVASQpb2mp","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’ve been on any social media site in the last year, you’ll have noticed there’s been a bit of a crossover with the Pilates and Ballet outfit aesthetics. Pink hues, and feminine cuts reign supreme, and cutesy athleisure wear outfits that look perfect in a naturally-lit studio. Choose a soft pinks for your ","nodeType":"text"},{"data":{"uri":"/blog/article/balletcore-style-guide"},"content":[{"data":{},"marks":[],"value":"balletcore ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"checklist and a soft and stretchy low-impact bra that’s perfect for pilates. For a sophisticated style, pop on crossover waist leggings in classic black, and enjoy the support and stretch that allows you to move freely. Tie your hair up with a cutesy scrunchie to complete the look.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4. Ready To Flow","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"31nfoavducOeouns8fBb5C","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although Pilates classes can start and end quite slowly and calmly, in the midst of your workout, it can be handy to have clothing layers you can whip off when you start feeling the heat. Pick a sculpting ","nodeType":"text"},{"data":{"uri":"/collections/vests/womens"},"content":[{"data":{},"marks":[],"value":"vest top ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"that’s slightly looser fitting, but won’t ride up as you begin moving from plank to pike. Layer it over a strappy delicate ","nodeType":"text"},{"data":{"uri":"/collections/sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"sports bra ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"for maximal style and wear with a pair of neutral","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"brown tone","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"shorts for an elevated studio look.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4i6vPBF91kXvdpFL869Uo9","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Squeezing some cardio into your weekend? Luckily for you, you don’t even need to leave the comfort of your own home if your short on time… check out the chillest cardio workouts in our ","nodeType":"text"},{"data":{"uri":"/article/what-is-cozy-cardio-the-tiktok-trend-uncovered"},"content":[{"data":{},"marks":[],"value":"guide to cozy cardio.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Find your favorite Pilates workout 'fits at the touch of a button with our Gymshark App!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5aE3xzJ2aFYzv3D8j2P17a","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-05-30T13:00+01:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5bgJM5PmIvNRKJvv5wB0xN","type":"Entry","createdAt":"2025-05-09T12:00:02.072Z","updatedAt":"2025-05-21T16:00:32.205Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":242,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"How To Remove Sweaty Smells From Your Workout Clothes | Cleaning Tips","caption":"Freshly washed workout clothes still stinking of sweat? Discover why sweaty smells linger long after leaving the gym and keep your workout clothes smelling fresh wash after wash.","slug":"how-to-remove-sweaty-smells-from-your-workout-clothes","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"sys":{"type":"Link","linkType":"Entry","id":"rgGWQyzMB0ZUh6b54b545"}},"metaTitle":"How To Remove Sweaty Smells From Your Workout Clothes | Cleaning Tips","metaDescription":"Discover why sweaty smells linger long after leaving the gym and how to keep your workout clothes smelling fresh wash after wash.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6mP06NfbmWsM3ETwrjWdHD","type":"Asset","createdAt":"2025-04-25T13:41:32.395Z","updatedAt":"2025-04-25T13:41:32.395Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Sweat desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6mP06NfbmWsM3ETwrjWdHD/bdb44a725d123e7a490fb4b1413c7494/Sweat_desktop.jpg","details":{"size":6923419,"image":{"width":3360,"height":3360}},"fileName":"Sweat desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2KZIRxj1396P6d6dS3P9u4","type":"Asset","createdAt":"2025-04-25T13:41:32.404Z","updatedAt":"2025-04-25T13:41:32.404Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Sweat mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2KZIRxj1396P6d6dS3P9u4/cacc0baefb78c3db5771c1db00d32564/Sweat_mobile.jpg","details":{"size":449900,"image":{"width":800,"height":800}},"fileName":"Sweat mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6mP06NfbmWsM3ETwrjWdHD","type":"Asset","createdAt":"2025-04-25T13:41:32.395Z","updatedAt":"2025-04-25T13:41:32.395Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Sweat desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6mP06NfbmWsM3ETwrjWdHD/bdb44a725d123e7a490fb4b1413c7494/Sweat_desktop.jpg","details":{"size":6923419,"image":{"width":3360,"height":3360}},"fileName":"Sweat desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["Why Do My Workout Clothes Smell Even After Washing Them?","The Best Way To Wash Sweaty Workout Clothes","How To Get The Sweat Smell Out Of Your Clothes"," Washing Tips To Remember","Tips For Preventing Sweaty-Smelling Workout Clothes In The Future"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"[The advice provided in this article is intended for general informational purposes only and should not be considered professional guidance. Washing techniques may vary depending on the specific materials and care instructions of each garment. Always refer to the care label on your clothing and, if in doubt, consult a professional for advice.]","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’ve all been there. You walk into the gym, feeling fresh in your newly washed ","nodeType":"text"},{"data":{"uri":"/collections/new-releases/womens"},"content":[{"data":{},"marks":[],"value":"activewear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" that has spent the last two days air-drying. But as you start ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"your warm-up","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", it hits you - the unmistakable, lingering smell of sweat coming from your clothes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why does this keep happening? And why does it happen so often?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We explore why those sweaty smells can be so stubborn, and, more importantly, show you how to keep your workout clothes smelling fresh wash after wash to help your garms bounce back even your most intense workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why Do My Workout Clothes Smell Even After Washing Them?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"We sweat, there’s no avoiding that, but don’t worry, there are a few reasons why workout clothes might hold onto odors even after a good wash:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Synthetic fabrics trap sweat:","nodeType":"text"},{"data":{},"marks":[],"value":" Simply put, performance fabrics do a pretty good job of trapping sweat. This is because the ","nodeType":"text"},{"data":{"uri":"/collections/moisture-wicking-shirts/mens"},"content":[{"data":{},"marks":[],"value":"moisture-wicking garment’s","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" job is to draw moisture away from the skin onto the surface of the fabric, helping to keep you cool and dry as you work. But the downside of this is that this same feature also means that sweat and body oils are drawn into the fabric fibers of your workout clothes, making it tricky to fully remove those bad odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Bacteria and sweat: ","nodeType":"text"},{"data":{},"marks":[],"value":"There’s no nice way around it, when you use workout clothes for their function, over time, bacteria from sweat accumulates on the garments... particularly if they’re not washed properly. Bacteria and oils can cling to the fibres, and if not washed correctly, this trapped bacteria will become noticeable as it will release a bad odour into the air when your body begins to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Washing them incorrectly: ","nodeType":"text"},{"data":{},"marks":[],"value":"The above issues can be exacerbated by washing your workout clothes incorrectly. Using washing detergent that’s not strong enough to remove odors, using the wrong wash cycle (e.g., cotton instead of synthetics), or adding fabric softeners can create a residue on your clothes that actually traps in unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You’re wearing the wrong workout clothes: ","nodeType":"text"},{"data":{},"marks":[],"value":"Not all workout clothes are built for the same purpose! Not all activewear is enhanced with sweat-wicking technology, nor do all performance garments feature lightweight designs. Wearing activewear that’s not lightweight, breathable or moisture-wicking for your ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"high-intensity workouts can result in smelly workout clothes. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The Best Way To Wash Sweaty Workout Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Create a cleaning mixture by combining one part distilled white vinegar with four parts cold water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Immerse your activewear and allow it to soak for 15–30 minutes to loosen sweat and grime.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Once soaked, sort your activewear by color (dark or light) and wash them separately. Avoid mixing in different fabric garments like towels or jeans, and ensure all zippers are closed to prevent snagging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Since most bacteria and grime accumulate on the interior of garments, turn your workout clothes inside out before placing them in the washing machine.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Follow instructions if you have a sport-specific detergent, otherwise, use approximately two teaspoons of detergent for a full load or less for smaller loads to prevent residue buildup.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Select a cold water setting and the gentle cycle as hot water and vigorous spin can agitate your workout clothing, damaging the fibres and shortening their lifespan.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"If you have the option, choose a synthetic cycle with a low spin, which is ideal for washing activewear without causing unnecessary wear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Hang your workout clothes to air-dry on a drying rack and optimally in a well-ventilated area. If you must use a dryer, choose the lowest heat setting possible to avoid fabric damage.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deep Cleaning Advice:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Get The Sweat Smell Out Of Your Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If the smell is still there, it’s time to deep clean your workout gear, and who would’ve guessed that the humble white vinegar bottle in the back of your cupboard would be the key to getting the sweat smell out of your clothes? Follow the below steps to deep clean your workout clothes and eliminate stubborn sweat odors:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prepare a cleaning solution by mixing one part distilled white vinegar with three parts water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Submerge your workout garments (limit to a few items at a time) and let them soak for at least one hour to break down the odor-causing bacteria.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wash your clothes according to the care label instructions, or opt for a cold, gentle cycle as previously mentioned to preserve the fabric’s integrity.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer into the final rinse cycle. Avoid using chlorine bleach; instead, choose an antibacterial sanitizer that won’t harm the fibers of your activewear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nWashing Tips To Remember","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Remember these four important tips to make sure your activewear is washed correctly, every time. If you follow these steps you can ensure your workout clothes will be kept in good shape, and free from sweaty smells.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Avoid ","nodeType":"text"},{"data":{},"marks":[],"value":"leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"7dtKbUp3guIeeFucsirGwa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"1. Avoid leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Workout clothes tend to trap sweat and bacteria more than regular clothes and tossing them straight into the hamper without airing them out is a quick way to increase the bacteria in your clothes, making odors even harder to eliminate later. If you can, hang your clothes up immediately after a workout to allow them to air dry. Open your window or leave the clothes somewhere well-ventilated to help sweat evaporate, minimizing the smell. If you’re in a rush, even laying them out flat rather than stuffing them in the laundry basket can make a big difference in reducing odor buildup.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"2. Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"It might seem like the logical move to add more detergent to tackle strong smells, but using too much can actually make the problem worse. The issue with too much detergent is that it doesn't always rinse out properly which can cause a residue to form over the fibres which trap bacteria and sweat inside, leading to persisting odors. Don’t add more washing detergent than the instructions call for, and for extra odour-fighting power, look for detergents specifically formulated for activewear that help break down oils and bacteria without leaving residue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"3. Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Regular detergent alone isn’t always enough to kill all bacteria, especially in cold water, which is often recommended for washing workout clothes. Adding a laundry sanitizer to the rinse cycle is an easy way to eliminate bacteria without using harsh chemicals like bleach, which can weaken synthetic fibres. Look for sport-specific anti-bacterial sanitizers, and check that they’re safe for non-cotton fabrics. You can use these sanitizers every few washes for a deep clean of your workout clothes to prevent bacteria buildup, meaning fresher-smelling clothes after every workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fabric softeners are often added to laundry to make clothes feel soft and smell fresh, but they’re a no-go for workout gear. Softener products coat fibers with a thin layer of waxy residue that can trap sweat, oils, and bacteria in synthetic fabrics. Over time, this buildup can make odors worse and may also reduce the moisture-wicking properties that keep you cool during workouts. Instead, skip the softener altogether. \n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tips For Preventing Sweaty-Smelling Workout Clothes In The Future","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Maintaining fresh-smelling activewear goes beyond proper washing techniques, in fact, it can all start from the type of deodorant you’re putting on! Here are some future-proof strategies to keep your workout clothes odor-free:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose the right anti-perspirant:","nodeType":"text"},{"data":{},"marks":[],"value":" Opt for an anti-perspirant rather than just deodorant (that only masks smell) as this will help to reduce sweat production, minimizing the moisture that creates odor.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Select appropriate workout attire:","nodeType":"text"},{"data":{},"marks":[],"value":" When choosing moisture-wicking athletic wear, consider the specific demands of your activity. For high-intensity workouts or ","nodeType":"text"},{"data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"data":{},"marks":[],"value":"hot-weather runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", choose lightweight polyester blends with breathable designs over thicker performance fabric, to help keep you cool and dry.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Skip the laundry basket:","nodeType":"text"},{"data":{},"marks":[],"value":" Always air dry your activewear first to maintain fabric integrity and prevent odor retention.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your workout clothes wisely: ","nodeType":"text"},{"data":{},"marks":[],"value":"Invest in high-quality, breathable fabrics with sweat-wicking technologies that facilitate proper ventilation, reducing the buildup of sweat and odor.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5qQPxwNdtlZgReaRy45b3M","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"UwnIi1UmGMhX5zrnicl7s","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Final Thoughts","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Dealing with sweaty-smelling workout clothes doesn’t have to be a constant battle. There’s no need to fear stinky workout clothes even after a thorough wash. By understanding why odors linger, adopting an effective washing routine, and implementing preventative measures, you can ensure your activewear remains fresh and functional. Remember to choose the right fabrics, follow proper washing guidelines, and maintain good hygiene practices. With these strategies, your workout gear will be rid of bad smells and ready for the next sweaty session.\n\n","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Keep up to date with all the latest drops and shop new products for lifting, running, yoga, and more when you download The Gymshark App below!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"XWOCXIrIkv9RGWpn7uoxA","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-05-09T13:00+01:00","rightColumnLayout":true}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}}],"metaTitle":"Gymshark Legging Leg Lengths Explained","metaDescription":"Not sure if you’re Short, Regular, or Tall in Gymshark leggings? Learn how to measure your inseam and find the perfect length leggings for your height and proportions.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"64WIYH62M0e9hnDH0IF8Zk","type":"Asset","createdAt":"2025-12-09T14:14:57.438Z","updatedAt":"2025-12-09T14:14:57.438Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Legging leg lengths desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/64WIYH62M0e9hnDH0IF8Zk/8e5809285829d1a00b2c61926596948c/Legging_leg_lengths_desktop.jpg","details":{"size":6619619,"image":{"width":3360,"height":3360}},"fileName":"Legging leg lengths desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4Egs0208Nvky7tWHDyaoIf","type":"Asset","createdAt":"2025-12-09T14:14:57.445Z","updatedAt":"2025-12-09T14:14:57.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Legging leg lengths mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4Egs0208Nvky7tWHDyaoIf/c2eebdadfd08247e7f6565bce2b7fa0d/Legging_leg_lengths_mobile.jpg","details":{"size":418476,"image":{"width":800,"height":800}},"fileName":"Legging leg lengths mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"64WIYH62M0e9hnDH0IF8Zk","type":"Asset","createdAt":"2025-12-09T14:14:57.438Z","updatedAt":"2025-12-09T14:14:57.438Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Legging leg lengths desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/64WIYH62M0e9hnDH0IF8Zk/8e5809285829d1a00b2c61926596948c/Legging_leg_lengths_desktop.jpg","details":{"size":6619619,"image":{"width":3360,"height":3360}},"fileName":"Legging leg lengths desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["Understanding Legging Lengths","Key Differences Between Leg Lengths","Other Leg Lengths Available:","What Is The Inseam On A Pair of Leggings?","How To Measure Your Inseam To Find The Perfect Legging Length","What Gymshark Leg Length Should I Go For?","Legging Fit Issues & Fixes","FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"“One size”","nodeType":"text"},{"data":{},"marks":[],"value":" doesn’t fit all - and that’s okay…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’ve ever put on a pair of ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"leggings","nodeType":"text"},{"data":{},"marks":[],"value":" and instantly thought, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"“Why are these bunching around my ankles?”","nodeType":"text"},{"data":{},"marks":[],"value":" or ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"“Why do these look cropped on me when they’re not supposed to be?”","nodeType":"text"},{"data":{},"marks":[],"value":" - trust us, you’re not alone.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"When you’re powering through ","nodeType":"text"},{"data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"data":{},"marks":[],"value":"leg day","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":",","nodeType":"text"},{"data":{},"marks":[],"value":" flowing in ","nodeType":"text"},{"data":{"uri":"/blog/tag/pilates-and-yoga"},"content":[{"data":{},"marks":[],"value":"yoga","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":",","nodeType":"text"},{"data":{},"marks":[],"value":" or simply running errands in your comfies, the last thing you want are leggings that are bunching at the ankles or need pulling up or down. The solution? Getting your legging length right, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"the first time round","nodeType":"text"},{"data":{},"marks":[],"value":". And that’s where this guide comes in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"While our","nodeType":"text"},{"data":{"uri":"/blog/article/gymshark-leggings-fit-guide"},"content":[{"data":{},"marks":[],"value":" Leggings Fit Guide","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" talks through all things sizing, this article dives into legging lengths: how short, regular, and tall options differ, how inseams work, and how to pick the best length for your body proportions and workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Understanding Legging Lengths","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Not all leg lengths are the same, and that’s exactly why we offer different legging lengths. We all have different proportions, so our clothes should fit our differences. Two people with the same waist size can have totally different leg measurements, and naturally, that’s going to affect how the leggings fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, we offer leggings for petite frames to taller builds, with the right length to sit perfectly, look flattering, and fit ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"your","nodeType":"text"},{"data":{},"marks":[],"value":" legs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"At Gymshark, our women’s leggings come in three different lengths:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Short/Petite:","nodeType":"text"},{"data":{},"marks":[],"value":" Designed for those on the petite side or anyone with shorter legs.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Regular:","nodeType":"text"},{"data":{},"marks":[],"value":" The retail-standard - this is the option that typically fits most heights.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tall:","nodeType":"text"},{"data":{},"marks":[],"value":" Made for longer legs to minimise the cropped-legging effect.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4ChoTGaitTtSgv3dyyYgtX","type":"Entry","createdAt":"2025-12-09T14:35:02.681Z","updatedAt":"2025-12-09T14:35:02.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Key Differences Between Leg Lengths","title":"Key Differences Between Leg Lengths","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5HB3BL6HqI3B44UJlD5CEy","type":"Entry","createdAt":"2025-12-09T14:32:22.217Z","updatedAt":"2025-12-09T15:39:51.141Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Regular Leg Length:","headerContent":"Regular Leg Length:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Regular is the length most people naturally gravitate toward, because it’s the length that tends to ","marks":[],"data":{}},{"nodeType":"text","value":"just work","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" for the majority of body proportions. That’s by design, too; regular length is based on the average measurements of women. Regular is the baseline length used in most fittings and wearer tests; they’re made to sit flush on the ankle for most heights, offering that true “full-length” fit our design team works hard to perfect.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"They’ll work for you if:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You’re around 5’3” to 5’7” and usually don’t need petite or tall options when shopping.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You’re someone who finds that a ‘standard length’ pant usually hits the ankle where you want, without dragging, bunching, or riding up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You’re looking for a length that works across every collection, and works whether you’re at the gym, ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"nodeType":"text","value":"travelling","marks":[],"data":{}}]},{"nodeType":"text","value":", or just doing life admin.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4NFsFSlEaDmAd8g0fnIL3p","type":"Entry","createdAt":"2025-12-09T14:34:19.108Z","updatedAt":"2025-12-09T14:34:19.108Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Short Leg Length:","headerContent":"Short Leg Length:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Short or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/petite-leggings/womens"},"content":[{"nodeType":"text","value":"petite leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" are designed intentionally for women ","marks":[],"data":{}},{"nodeType":"text","value":"5'4\" and under","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", providing proper proportions without excess fabric needing to be rolled, tailored, or bunched at the bottom of your ankle.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The proportions through the leg are adjusted to keep the silhouette balanced, not just chopped shorter, meaning you get the intended fit without losing the look or function of the design.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4T8YLNNV11QnF6VuDHj4UJ","type":"Entry","createdAt":"2025-12-09T14:34:51.157Z","updatedAt":"2025-12-09T15:40:26.249Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Tall Leg Length:","headerContent":"Tall Leg Length:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/tall-leggings/womens"},"content":[{"nodeType":"text","value":"Tall leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" are designed for those who are roughly 5’8” and over (or those who have naturally tall legs). The perk? They’re designed to sit flush to your ankle, adding length through the lower leg so your leggings sit where they're supposed to: no crop in sight.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tall length works especially well if:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You’ve got naturally long legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Full-length styles usually run short on you.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6QpiK1nzCgTfQhnm8gleu","type":"Entry","createdAt":"2025-12-09T14:40:38.795Z","updatedAt":"2025-12-09T14:40:38.795Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Other Leg Lengths Available:","title":"Other Leg Lengths Available:","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6fSDmnScZy8mZPVtME84oO","type":"Entry","createdAt":"2025-12-09T14:39:43.141Z","updatedAt":"2025-12-09T15:40:44.507Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"7/8 Length:","headerContent":"7/8 Length:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A pair of 7/8 leggings will hit just above the ankle bone, for that flattering, cropped-but-not-quite-cropped vibe. They’ve been trending hard thanks to their ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/balletcore-style-guide"},"content":[{"nodeType":"text","value":"ballet-core,","marks":[],"data":{}}]},{"nodeType":"text","value":" vintage-gym aesthetic which is the exact kind of silhouette that makes your outfit look instantly styled.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"7/8 is great if you want:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A lighter look without going cropped","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The illusion of longer legs (especially if you’re petite)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A length that works year-round, from heavy ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-squat"},"content":[{"nodeType":"text","value":"squat ","marks":[],"data":{}}]},{"nodeType":"text","value":"sets to HIIT sessions.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5NUnLnTaowyBqp0X9GvOMU","type":"Entry","createdAt":"2025-12-09T14:40:34.800Z","updatedAt":"2025-12-09T15:41:00.160Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Cropped Leggings:","headerContent":"Cropped Leggings:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/cropped-leggings/womens"},"content":[{"nodeType":"text","value":"Cropped leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" end between the knee and mid-calf. These length leggings, which you might know as ‘","marks":[],"data":{}},{"nodeType":"text","value":"capris","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"’, give you freedom in warmer months and are ideal for trendy summer styling with low-profile shoes.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perfect for:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hot yoga","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Studio work","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Days when you want coverage in between shorts and leggings","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7LjUHqPNxrMCP0N83Rdr4r","type":"Entry","createdAt":"2025-12-09T15:35:30.573Z","updatedAt":"2025-12-09T15:35:30.573Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"imageGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Gymshark leggings leg lengths","imageRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6DHf1bQBigUsNX1tgQo9YI","type":"Entry","createdAt":"2025-12-09T15:35:24.529Z","updatedAt":"2025-12-09T15:35:24.529Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"imageRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Gymshark leggings leg lengths","images":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3H2220shpktVTZRNf2abK9","type":"Asset","createdAt":"2025-12-09T15:33:37.500Z","updatedAt":"2025-12-09T15:43:59.253Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"locale":"es-US"},"fields":{"title":"Short leggings","description":"Short","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3H2220shpktVTZRNf2abK9/faace46d1d97c46bc8a775b38e8233c3/Short_leggings.jpg","details":{"size":249542,"image":{"width":1692,"height":2018}},"fileName":"Short leggings.jpg","contentType":"image/jpeg"}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2PlsoiN67BQzhHwVUIsNyg","type":"Asset","createdAt":"2025-12-09T15:33:37.489Z","updatedAt":"2025-12-09T15:44:10.193Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"locale":"es-US"},"fields":{"title":"Regular leggings","description":"Regular","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2PlsoiN67BQzhHwVUIsNyg/7c1f5bc0122b1ff645f897c60ebeee14/Regular_leggings.jpg","details":{"size":400053,"image":{"width":1691,"height":2018}},"fileName":"Regular leggings.jpg","contentType":"image/jpeg"}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4ePbPJNU1U3wc0jhHLAesf","type":"Asset","createdAt":"2025-12-09T15:33:37.495Z","updatedAt":"2025-12-09T15:44:22.276Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"locale":"es-US"},"fields":{"title":"Tall leggings","description":"Tall","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4ePbPJNU1U3wc0jhHLAesf/2193546be9c36ed8057f7f7e65c40702/Tall_leggings.jpg","details":{"size":465941,"image":{"width":1692,"height":2018}},"fileName":"Tall leggings.jpg","contentType":"image/jpeg"}}}]}}],"mobileImageGridCarousel":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is The Inseam On A Pair of Leggings?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Before we get into how to pick the right length, here’s the one measurement that matters most: inseam. An inseam on a pair of leggings is the distance from your crotch to the floor. It’s the most reliable way to figure out where leggings (or any other pair of pants) will hit ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"on your body","nodeType":"text"},{"data":{},"marks":[],"value":", no matter what size you wear.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Gymshark Inseam Measurements","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Short: ","nodeType":"text"},{"data":{},"marks":[],"value":"72.5cm / 28in inseam","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Regular:","nodeType":"text"},{"data":{},"marks":[],"value":" 77.5cm / 30in inseam","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tall:","nodeType":"text"},{"data":{},"marks":[],"value":" 82.5cm / 32in inseam","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"At Gymshark, our leggings’ inseam stays consistent across sizes ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"XXS–3XL","nodeType":"text"},{"data":{},"marks":[],"value":", so you don’t have to guess whether a bigger or smaller size changes the length; it won’t.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Measure Your Inseam To Find The Perfect Legging Length","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"To find out what your perfect inseam is, find a pair of leggings (or pants) that fit you well length-wise. Take them off, lay them down, and measure the distance between the crotch and the bottom of the inner leg. This will give you your preferred inseam.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you don’t have a pair of leggings that you like the length of, it’s time to go old-school with the measuring. Don’t overthink it…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Here are our simple and easy tips for measuring the correct inseam for both traditional gym leggings, and flare leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"For standard leggings:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stand tall (no slouching)! This ensures you get an accurate measurement.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Using a measuring tape, measure from your crotch down to your inner ankle bone (this ideally, is where your legging will end). It’ll be a little tricky to do this by yourself, so make sure you have someone to hand if possible.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Record your inseam length and compare it against our guide below to find the perfect legging length.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"For flares or split hems:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat steps 1 and 2: standing tall, and measuring your inseam length from your crotch to where you want the hem to finish. The only difference? Remember that your flares are designed to skim the floor when you’re standing still, so the measurement might be slightly longer than your standard legging inseam.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Gymshark Leg Length Should I Go For?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now that you know the short, regular, and tall options, the next step is figuring out which length will fit your legs perfectly. We’ve made this simple, so you can take the guesswork out of buying a new pair of leggings. No more ordering leggings that looked full-length on the model but hit you mid-calf or baggy around the ankles. Here’s your step-by-step guide:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3HXxnJU1gQikUClaaHxmup","type":"Entry","createdAt":"2025-12-09T14:44:50.425Z","updatedAt":"2025-12-09T14:44:50.425Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Step 1. Match Your Inseam to a Leg Length","title":"Step 1. Match Your Inseam to a Leg Length","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"aZowhoUaB1hSYUx9hc90Q","type":"Entry","createdAt":"2025-12-09T14:43:56.084Z","updatedAt":"2025-12-09T14:43:56.084Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"If your inseam is under ~73cm / 28.5in → Go Short","headerContent":"If your inseam is under ~73cm / 28.5in → Go Short","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You’re likely on the petite side, or you prefer a snug ankle fit without bunching.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Short inseams keep fabric smooth instead of puddling around the ankles. This is especially important in compressive fabrics, where excess length can feel like it’s cutting you off when it’s tight in the wrong places.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6PdrHKjrKL87dPHMPo5mXo","type":"Entry","createdAt":"2025-12-09T14:44:14.488Z","updatedAt":"2025-12-09T14:44:14.488Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"If your inseam is 74–80cm / 29–31.5in → Go Regular","headerContent":"If your inseam is 74–80cm / 29–31.5in → Go Regular","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Regular leggings are the length you’ll ","marks":[],"data":{}},{"nodeType":"text","value":"most","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" likely be fine with, especially if you’ve never had to buy from the petite or tall sections before.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re unsure on inseam length, this is your safest pick, especially in styles designed to sit flush at the ankle or curve slightly over it. If you’re looking for something a little shorter, opt for a cropped or capri style.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ADpaX36xO6RM1ys3atmGz","type":"Entry","createdAt":"2025-12-09T14:44:46.852Z","updatedAt":"2025-12-09T14:44:46.852Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"If your inseam is 81cm+ / 32in+ → Go Tall","headerContent":"If your inseam is 81cm+ / 32in+ → Go Tall","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You’ll get that true full-length look without tugging your leggings down at the ankle or witnessing the dreaded mid-ankle gape between your leggings and your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/socks/womens"},"content":[{"nodeType":"text","value":"socks","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5x8MtlSkVGF6OPLdPRpctK","type":"Entry","createdAt":"2025-12-09T14:48:11.685Z","updatedAt":"2025-12-09T14:48:11.685Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Step 2. Consider Your Height","title":"Step 2. Consider Your Height","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7zDA0JC849C2LYMH6Kxbnv","type":"Entry","createdAt":"2025-12-09T14:45:35.709Z","updatedAt":"2025-12-09T14:45:35.709Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Why?","headerContent":"Why?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Height and inseam don’t always tell the same story. For instance, if you’re tall with a long torso, regular leggings may fit you better than tall ones. Use these baselines as a starting point, then adjust them based on your proportions and what feels right on your body.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7G5soQLMRtXRSpvmaGkAvU","type":"Entry","createdAt":"2025-12-09T14:46:07.797Z","updatedAt":"2025-12-09T14:46:07.797Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"If you’re 5'2” and under:","headerContent":"If you’re 5'2” and under:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"At this height, full-length leggings can overwhelm your frame because they’re more likely to bunch at the ankles or sit higher on the waist than intended.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Short leggings","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" will be your most accurate fit. The shorter leg length will sit flush at the ankle without the usual excess fabric wrinkling at the hem. With a petite length, you’ll finally have a pair of leggings that ‘fit just right’ straight out of the bag.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"01O8QcW0pSozaBXk7lYS6S","type":"Entry","createdAt":"2025-12-09T14:47:35.130Z","updatedAt":"2025-12-09T14:47:35.130Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"If you’re 5'3”–5'7”:","headerContent":"If you’re 5'3”–5'7”:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is the height range most of our regular-length leggings are designed around.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Regular leggings ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"will be your most reliable option across nearly every Gymshark collection. This is our most made legging length, so the design team has absolutely perfected the ankle finish, giving you that clean line at the hem with no bunching.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7J4Xn1ubSxtpIiBkoMsct9","type":"Entry","createdAt":"2025-12-09T14:48:08.007Z","updatedAt":"2025-12-09T14:48:08.007Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"If you’re 5'8” and above:","headerContent":"If you’re 5'8” and above:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Taller women looking for “full-length” leggings often tell us the same thing - that the leggings rarely are full length. That’s where tall leggings make the biggest difference.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tall leggings","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" are going to feel the most right at this height. The leggings are designed so you actually get a true full-length fit. No more leggings sitting above the ankle when they shouldn’t, and no more pulling them down mid-set.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"420u7yxJDYZC9kuu2oG4hU","type":"Entry","createdAt":"2025-12-09T14:51:04.071Z","updatedAt":"2025-12-09T14:51:04.071Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Step 3. Proportions Play A Role","title":"Step 3. Proportions Play A Role","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"Y57nX3jL5Cybjmf9T5JWO","type":"Entry","createdAt":"2025-12-09T14:49:18.624Z","updatedAt":"2025-12-09T14:49:18.624Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Why? - Proportions","headerContent":"Why?","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Your height isn’t everything when it comes to finding the right fit; the torso-to-leg ratio can change a lot about how your leggings sit, so it’s important to factor in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hBiOp7dzLPaNg54eUwbmk","type":"Entry","createdAt":"2025-12-09T14:50:21.124Z","updatedAt":"2025-12-09T14:50:21.124Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"If you have a long torso / short legs","headerContent":"If you have a long torso / short legs","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re below average height (5’5”), short leggings might be your best bet. For other heights, the classic regular length should fit fine. Naturally, it’s about your preference, but these options should give you a balanced silhouette, hitting the ankles just right and without sitting too high on the waist.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"qoap82fLwcLr36fmliJOn","type":"Entry","createdAt":"2025-12-09T14:50:48.796Z","updatedAt":"2025-12-09T14:50:48.796Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"If you have a short torso / long legs","headerContent":"If you have a short torso / long legs","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This will differ between heights, but as a general rule, those above 5’7” may find a tall length gives them the best coverage, while 5’6” and below will be comfortable with the regular length. And if they’re still too long, the petite option is always there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1a1G5ZEWzN9WWW4LqT5pJn","type":"Entry","createdAt":"2025-12-09T15:16:52.787Z","updatedAt":"2025-12-09T15:16:52.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Gymshark legging lengths","linkText":"Shop Your Legging Length","linkSlug":"/collections/leggings","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"49obXOzchwwcCznYOXAQBi","type":"Entry","createdAt":"2025-12-09T15:16:43.507Z","updatedAt":"2025-12-09T15:41:37.585Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Gymshark legging lengths","productHandles":"gymshark-vital-seamless-short-leggings-black-marl-aw24,gymshark-vital-seamless-2-0-leggings-heavy-blue-marl-aw24,gymshark-vital-seamless-leggings-black-marl-aw24"}}]}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Legging Fit Issues & Fixes","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The same issues tend to prop up for many leggings wearers, so just know you’re not alone if any of these sound like you. Take a look through our troubleshooting tips for a quick guide to figuring out what you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"don’t","nodeType":"text"},{"data":{},"marks":[],"value":" want from your leggings, and how to get your perfect length.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Too long or bunching at the ankles:","nodeType":"text"},{"data":{},"marks":[],"value":" If your leggings are constantly running too long in the leg, try the short version or switch to a 7/8. Bunching usually means the inseam isn’t right for your height and proportions, not your size.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Too short for taller frames:","nodeType":"text"},{"data":{},"marks":[],"value":" It’s probably time to start shopping in the tall section. Trust us, you won’t regret it. The tall leggings collections are designed to run longer and ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"actually ","nodeType":"text"},{"data":{},"marks":[],"value":"reach your ankles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Waistband rolling down or gaping:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" This has nothing to do with leg length; it’s usually a rise or sizing issue. If you’re struggling with this, try sizing up if the waistband is rolling, or down if it’s gaping. Alternatively, to get that stay-put fit, choose a waistband with more compression and structure (e.g, ","nodeType":"text"},{"data":{"uri":"/collections/adapt/womens"},"content":[{"data":{},"marks":[],"value":"Adapt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/vital-seamless/womens"},"content":[{"data":{},"marks":[],"value":"Vital","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":").","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Feeling too tight and restrictive: ","nodeType":"text"},{"data":{},"marks":[],"value":"You should feel supported, not squeezed, especially around your legs and ankles. If you are having these issues, try sizing up or choosing a stretchier, softer fabric (e.g, ","nodeType":"text"},{"data":{"uri":"/collections/whitney/womens"},"content":[{"data":{},"marks":[],"value":"Whitney","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"or ","nodeType":"text"},{"data":{"uri":"/collections/everyday"},"content":[{"data":{},"marks":[],"value":"Everyday","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" Leggings).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Remember that leggings should feel snug but not constricting, and you should be able to move freely during activities.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7ib3FsBcOH5XUhRct8AKxr","type":"Entry","createdAt":"2025-12-09T15:08:35.674Z","updatedAt":"2025-12-09T15:08:35.674Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Legging lengths FAQ","title":"FAQs","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7Jaq41tfU3OHHD90Sxndf3","type":"Entry","createdAt":"2025-12-09T15:00:28.726Z","updatedAt":"2025-12-09T15:00:28.726Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Does leg length affect size?","headerContent":"Does leg length affect size?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you pick Short or Tall, do you need a different size for your waist?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The short answer: no. Your waist and hip sizing stay the same. The length only changes the proportion along your leg. If you normally wear a medium in full-length, a medium in Short or Tall will still fit the same around the waist and hips, just with different leg coverage.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4H0QXvfakmY77ybZNuP4nr","type":"Entry","createdAt":"2025-12-09T15:04:20.341Z","updatedAt":"2025-12-09T15:04:20.341Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Does inseam matter more than height?","headerContent":"Does inseam matter more than height?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think of them as working together as a team - height gives you a general idea, while the inseam gives you your ","marks":[],"data":{}},{"nodeType":"text","value":"exact","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" measurements. For example, two people can be the exact same height, one long-legged, one long-torsoed, and they might need totally different lengths.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choosing your leggings by the inseam measurements means:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"No more guessing -","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" you know your ","marks":[],"data":{}},{"nodeType":"text","value":"true ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"size","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"No more “why are these capris?” moments -","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" leggings should only be cropped if you ","marks":[],"data":{}},{"nodeType":"text","value":"want ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"them to be","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A cleaner, smoother fit across the whole leg -","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" tight on the legs and baggy around the ankles is ","marks":[],"data":{}},{"nodeType":"text","value":"not","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" the look you’re going for","marks":[],"data":{}}]}]}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choosing your leggings by your inseam measurements is the simplest way to get your fit right and make the leggings feel like they were made for your body.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6rgtEKApIBG3hyk8N6kUwl","type":"Entry","createdAt":"2025-12-09T15:06:29.179Z","updatedAt":"2025-12-09T15:07:52.479Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"What socks should I wear with different-length leggings?","headerContent":"What socks should I wear with different-length leggings?","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"When your leggings sit exactly at the ankle, your sock choice isn’t about fixing the gap,3 it’s about the style and finish. And honestly, this is where people have opinions on ","nodeType":"text"},{"data":{"uri":"/blog/article/what-socks-to-wear"},"content":[{"data":{},"marks":[],"value":"what socks we should be wearing","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"… loud ones.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Crew Socks","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Crew socks are the cultural moment right now, it’s what the gym girlies, powerlifters and TikTok GRWM creators are wearing. When leggings sit flush at the ankles, crew socks (especially white) can add a clean break between the shoe and the fabric. It’s sporty, it’s structured, and it instantly makes your look.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"They’re the go-to style for:","nodeType":"text"},{"data":{},"marks":[],"value":" strength days, lifestyle fits, and anyone who wants that slightly retro but slightly Gen-Z vibe.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ankle Socks","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you want a sleeker, less stylised look, or you just can’t get on board with a longer sock for working out, ankle socks are the ones for you. They keep things minimal, creating a smooth line into your trainers and letting your ankles breathe.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"They’re the go-to style for:","nodeType":"text"},{"data":{},"marks":[],"value":" running, hybrid training, or when you want your leggings to do the talking.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"No Show Socks","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"No-shows create that ultra-clean fit with zero visual interruption. Grip socks are typically designed to be no-show, making them perfect for wearing with leggings to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Pilates,","nodeType":"text"},{"data":{},"marks":[],"value":" when you want traction without breaking the outfit flow.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"They’re the go-to style for:","nodeType":"text"},{"data":{},"marks":[],"value":" Pilates, barre, yoga, or any other studio work.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Final Thoughts","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Finding your perfect legging length is kind of like finding your perfect training style; it’s personal. These insights on short, regular, and tall legging leg lengths will get you in the right zone, but the true test of confidence and comfort comes from how they feel when you’re actually moving. Try on: test, squat, stretch. Go with the length that sits right on your body and lets you train without thinking about your leggings once.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"And if the length isn’t right? We’ve got you. Gymshark offers free returns in the UK and US. You’ve got 30 days to swap or return, just keep the tags on and make sure they’re unworn.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Sound good? Then it’s time to shop. Hit the button below to download the Gymshark App.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"36cj1nx1kIRzoIYAsMxcvF","type":"Entry","createdAt":"2024-10-01T10:53:07.123Z","updatedAt":"2025-08-29T09:04:43.197Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Download The Gymshark App To Shop (Leggings)","buttonOneLabel":"Shop Gymshark Leggings","buttonOneLink":"https://gymshark.onelink.me/R4DB/leggings","buttonOneVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-12-09T17:00+00:00","rightColumnLayout":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5Iaf9EehWLbBIu76q7riPt","type":"Entry","createdAt":"2025-11-24T15:59:38.258Z","updatedAt":"2025-12-08T09:07:10.309Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":144,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"The Best Upper Ab Workouts To Achieve A Defined Six Pack ","caption":"Define your upper abs with the most effective exercises, science‑backed technique cues, and a complete move list to build a strong upper core.","slug":"best-upper-ab-workout","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4PstF6BUdcv5rke5KqST4U","type":"Entry","createdAt":"2025-01-13T10:08:07.267Z","updatedAt":"2025-12-09T09:29:30.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":208,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"The Best Upper Glute Workout","caption":"Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","slug":"the-best-upper-glute-workout","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}}],"metaTitle":"The Best Upper Glute Workout","metaDescription":"Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"es-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"67WkHMrc3XNibJbSeXwHhN","type":"Asset","createdAt":"2025-01-10T15:22:35.492Z","updatedAt":"2025-01-10T15:22:35.492Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Upper Glute Exercises - Mobile","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/67WkHMrc3XNibJbSeXwHhN/ffead572338f627367f3ee894f11c295/upper-glutes-mobile.jpg","details":{"size":190943,"image":{"width":800,"height":800}},"fileName":"upper-glutes-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"es-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Muscles Make Up The Upper Glutes?","The 5 Best Upper Glute Exercises","Tips For How To Build Your Upper Glutes","Why Target The Upper Glutes?","FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hip thrusts may be the GOAT of glute exercises to build bulk, shape, and size on your butt, but if you want to make your behind look as full and evenly developed as Whitney in her ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/adapt/womens"},"content":[{"nodeType":"text","value":"animal adapt leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", then you’ll want to listen up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many glute workouts focus on building the glute max–and as the largest, most powerful muscle of the glutes, it makes sense as a direct route to building strength, size and power.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve been working away at your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-lower-glute-exercises"},"content":[{"nodeType":"text","value":"lower glute exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" for a while, you might notice your butt building in size. But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"nodeType":"text","value":"Gymshark 66","marks":[],"data":{}}]},{"nodeType":"text","value":"… Our free global fitness challenge will change your life in just 66 days).","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fenato, R.R., Araujo, A.C.F. and Guimarães, A.T.B. (2021). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"nodeType":"text","value":"Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"nodeType":"text","value":"Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-01-14T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"YXofs7WEFVtzW7d6ysSVv","type":"Entry","createdAt":"2025-01-06T10:00:02.842Z","updatedAt":"2026-02-18T09:25:02.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":176,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Interval Running: The Ultimate Way To Pick Up Your Pace","caption":"Set yourself the goal of running faster and hitting a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","slug":"interval-running","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"sys":{"type":"Link","linkType":"Entry","id":"5LnOXP1IiATxZRgAvSq1vv"}}],"metaTitle":"Interval Running: How To Do It, Benefits And Examples","metaDescription":"Set yourself the goal of running faster to hit a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4k9HWJ8Ak34Wtje47VOtoX","type":"Asset","createdAt":"2024-12-27T10:22:16.043Z","updatedAt":"2024-12-27T10:22:16.043Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Interval Running Mobile","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4k9HWJ8Ak34Wtje47VOtoX/cda38f36eda297c4271ef3215b2bcd11/interval-run-mobile.jpg","details":{"size":171638,"image":{"width":800,"height":800}},"fileName":"interval-run-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Interval Running?","Types Of Interval Running Workouts","How To Do Interval Running","What Should I Do In Between Work Intervals?","Interval Running Tips From A Coach","What Are The Benefits Of Interval Running?","Interval Running Workout Examples","FAQs"],"introductionText":"Whether you’re a seasoned 5k-er at your weekly run club or you’re training for another marathon, sometimes you get to a point where you feel like you’re struggling to make progress.","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You’re still lacing up your shoes, heading out on every run, putting in the effort–but however hard you try you can’t seem to pick up the pace and reduce the minutes on the clock.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If this is the case, it might be time to take a look at your training and make some adjustments. For many of us, the bulk of our runs are ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"steady and continuous","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". And while these types of runs are great for building stamina and rightly deserve their place in any long-distance running plan, if it’s speed you’re after, then you need to add a little speedwork into the mix, too.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’re talking about ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"interval running:","nodeType":"text"},{"data":{},"marks":[],"value":" A proven training method that helps improve your speed across any distance by alternating between running fast for short periods of time and active recovery [1,2]. This method of training is hard, but the reward is worth it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, if you’ve heard of interval running before but aren’t sure how to implement it into your training or need a full rundown of the method from start to finish (excuse the pun), we’ve got you covered. We’re going to tell you everything you need to know, along with expert insight and advice from Running Coach and Personal Trainer, Jonny Hammond, who specializes in coaching athletes of all levels preparing for marathons, Ironman’s, and hybrid competitions like ","nodeType":"text"},{"data":{"uri":"blog/article/what-is-hyrox"},"content":[{"data":{},"marks":[],"value":"Hyrox","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Get ready for the running method that will have you going out hard, recovering fast, and repeating–again and again and again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Ready to run? ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"From ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shirts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"running shirts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" to chafe-free ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shorts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" and ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-leggings"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":"- we’ve got the running gear you need to keep the pace up, no matter the weather or how tough the run gets.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6Gy3JESOK4ssCUC9PZGakY","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is Interval Running?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are a form of speed work running that involves dividing your run into segments of hard effort with periods of recovery.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: If you’re looking to run faster over a certain distance, you need to include interval runs in your weekly program.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"During an interval run, you push yourself to run at a faster pace than you normally would. It feels hard (and it should, as you’ll likely be running in zones 4 or 5), but over time, you’ll adjust to the speed and find you can sustain a faster pace for longer with less fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“You need to get used to running at a high intensity. This means that when it comes to race day, it’s not going to be such a shock on the body, as you’ve already got used to running at that faster pace.”","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coach Jonny explains, who has helped train clients prepare for long-distance races.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Intervals are beneficial for both beginners and experienced runners. There are a number of structures you can use to perform your intervals, either on the running machine, out on the track, or on the road (more on that later).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4ppX8rhS2B7wTREFxajGGH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Types Of Interval Running Workouts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"intensity","nodeType":"text"},{"data":{},"marks":[],"value":"’–which is manipulated by the following variables:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The distance of the intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The duration of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The number of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple right? Here’s where things get a little more complicated but bear with us.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Secondly, there are several interval frameworks you can use to program your interval session. On a running program, you’ll often use a combination of interval running frameworks, alternating between different types week on week or every couple of weeks to help you reach your goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6bJmOV5ZPcPUT3GzCDEgnO","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Do Interval Running","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ok, so you’ve decided on the type of interval running workout you want to do–or you’ve taken the easy option and chosen one from the ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (we wouldn’t blame you… why do the programming yourself when one of our ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-lifting-club"},"content":[{"data":{},"marks":[],"value":"Lifting Club","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" coaches could do it for you?).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever interval run you are following, you should set your interval run workout out like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 1: Warm Up","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are hard, so it is very important to warm up properly to raise your heart rate and hit your target pace from the outset. Start with a light jog for 10 minutes to raise your heart rate. Then, perform some ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"dynamic stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to loosen and activate your muscles, such as lunges, pogo jumps, and high knees.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try: ","nodeType":"text"},{"data":{"uri":"/blog/article/stretches-every-runner-should-be-doing-to-avoid-injury"},"content":[{"data":{},"marks":[],"value":"6 Stretches Every Runner Should Be Doing To Avoid Injury","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 2: Work Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now it’s time to begin your interval run: First up, work intervals. These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. This should be an easy effort jog for 5 or 10 minutes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Should I Do In Between Work Intervals?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are a few different approaches to recovery periods. These are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Stand","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stopping entirely is not the recommended interval rest period–however, if you’re doing very fast, intense intervals and only have a short rest period, you may, at times, need to stop and catch your breath before starting the next interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Walk","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for short intervals, working on your top speed when you require full phosphocreatine stores (the energy that fuels short bursts of intense effort) to help you push to your best effort. ‘If you’re a beginner, this might be a suitable recovery interval, allowing you to catch your breath while while the muscles’ supply of phosphocreatine replenishes’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Easy Jog","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘If you’re an intermediate to advanced runner, I will almost always program an active recovery interval, such a jog’, shares Jonny. However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. When starting this method, you could always mix some walking and running recovery intervals into your run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Tips From A Coach","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running coach, Jonny Hammond, shares some of his top tips for interval runs:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Always warm up properly: ","nodeType":"text"},{"data":{},"marks":[],"value":"To reduce the risk of injury, prepare your cardiovascular system, and increase blood flow to the muscles, make sure you take sufficient time at the start of your session to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your setting carefully:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re a beginner, running on a treadmill makes it much easier to track your intervals and switch between rest and recovery. Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. This could be done by increasing the duration of the work interval, decreasing the rest interval, increasing the number of intervals, or increasing your sprint speed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Don’t overdo it:","nodeType":"text"},{"data":{},"marks":[],"value":" Always follow the 80/20 rule, where 80% of your weekly training volume is ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and only 20% is interval running. Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). After your interval run, consume a combination of protein and carbohydrates to replenish energy and repair muscle tissue.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5ANgPi1iRtCKrZ1YOtYtsR","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Workout Examples","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Beginner Interval Run workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to interval running, the key is not to overcomplicate your interval running workouts. For example, picking a sprint interval would see you run hard for a specific amount of time (or distance), and pair it with a recovery period, such as a walk, to allow you to catch your breathe and reduce your heart rate. For example:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": 1-minute run, 1-minute brisk walk. Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Marathon Training Interval Run Workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A popular interval method used for training for longer distance races such as marathons is Yasso 800s. This interval run workout helps runners become better at pacing themselves as they run 800m intervals at a pace close to their goal marathon pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yasso 800s interval run looks like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": Run 800 meters (2 laps around a track) at your target race pace (e.g., 3 minutes for a 3-hour marathon goal). Jog or walk for a set recovery time (usually 400 meters or about 2-3 minutes). Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"4h2xmS0kvGT1R8xobwpaP8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Learn To Run Faster, By Running Faster","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you think intervals are easy, think again. In order to get something out of interval training, you need to push yourself hard. Pushing yourself into your max effort is uncomfortable–in fact, hybrid trainer ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/lucydavis_fit/?hl=en"},"content":[{"data":{},"marks":[],"value":"Lucy Davis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" goes as far as to say that she often dreads her interval runs. But with interval running, you will really get out what you put in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Jonny, “Every fit and healthy individual should be doing interval training–whether you’re a beginner or an advanced athlete.” Not only do they help towards the 75 minutes of vigorous-intensity exercise outlined in the Physical Activity Guidelines (","nodeType":"text"},{"data":{"uri":"https://www.who.int/initiatives/behealthy/physical-activity"},"content":[{"data":{},"marks":[],"value":"WHO","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), but they’re great for improving your cardio fitness and speed. By pushing yourself to run at a faster pace than you normally would for a short period of time, you’ll gradually be able to sustain the pace for longer with less fatigue–helping you to ultimately run faster.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever your goal, whatever your distance, interval running could be the key to accelerating the pace of your runs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Just a heads up: Interval running is an intense form of physical activity that puts a lot of strain on the body. If you have any health concerns, you should always consult a health professional before doing interval running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Run faster, recover better, and feel stronger: The Gymshark Training app has everything you need to help you perform better. From running warm-ups to guided interval runs and lower body strength sessions–access everything you need to help you level up your running for free.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5dRQNNJrf6sWVgQ5MkyHvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thirumurugan, M.S., Sivagnanam, D.P. and Arumugam, S. (2018). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/340095503_SPRINT_INTERVAL_TRAINING_IMPROVE_SPEED_AND_EXPLOSIVE_POWER_AMONG_ATHLETES"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Training Improves Speed and Explosive Power Among Athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Koral, J., Oranchuk, D.J., Herrera, R. and Millet, G.Y. (2017). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5839711/"},"content":[{"data":{},"marks":[],"value":"Six Sessions of Sprint Interval Training improves running performance in trained athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Talisa Emberts, Porcari, J., Dobers-tein, S., Steffen, J. and Foster, C. (2013). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC3772611/"},"content":[{"data":{},"marks":[],"value":"Exercise Intensity and Energy Expenditure of a Tabata Workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Filipas, L., Bonato, M., Gallo, G. and Codella, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC9299127/#:~:text=Each%20intervention%20effectively%20improved%20endurance,representing%20the%20only%20physiological%20correlate."},"content":[{"data":{},"marks":[],"value":"Effects of 16 weeks of pyramidal and polarized training intensity distributions in well‐trained endurance runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R. And Hoff, J. (2007). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Aerobic high-intensity intervals improve VO2max more than moderate training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skovgaard, C., Christiansen, D., Martínez-Rodríguez, A. and Bangsbo, J. (2023). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Similar improvements in 5-km performance and maximal oxygen uptake with submaximal and maximal 10-20-30 training in runners, but increase in muscle oxidative phosphorylation occur only with maximal effort training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Casado, A., Hanley, B., Santos-Concejero, J. and Ruiz-Pérez, L.M. (2019). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31045681/"},"content":[{"data":{},"marks":[],"value":"World-class long-distance running performances are best predicted by volume of easy runs and deliberate practice of short-interval and tempo runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R. and Kilding, A.E. (2015). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4555089/#:~:text=The%20steady%2Dstate%20oxygen%20consumption,Figure%201)%20%5B4%5D."},"content":[{"data":{},"marks":[],"value":"Running economy: measurement, norms, and Determining Factors","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R., Hopkins, W.G., McGuigan, M.R. and Kilding, A.E. (2013). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/23538293/"},"content":[{"data":{},"marks":[],"value":"Effects of Different Uphill Interval-Training Programs on Running Economy and Performance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"JANSSON, E., ESBJÖRNSSON, M., HOLM, I. and JACOBS, I. (1990). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/2150579/"},"content":[{"data":{},"marks":[],"value":"Increase in the proportion of fast-twitch muscle fibres by sprint training in males","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Laforgia, J., Withers, R.T. and Gore, C.J. (2006). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/17101527/"},"content":[{"data":{},"marks":[],"value":"Effects of exercise intensity and duration on the excess post-exercise oxygen consumption","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skelly, L.E., Andrews, P.C., Gillen, J.B., Martin, B.J., Percival, M.E. and Gibala, M.J. (2014). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment"},"content":[{"data":{},"marks":[],"value":"High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Marlina, L., Purba, A., Pandia, V., Adiwinata, M., Harahap, N. and Womsiwor, D. (2023). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC10227839/#:~:text=This%20process%20of%20reducing%20anxiety,Training%20(25%2C%2026)."},"content":[{"data":{},"marks":[],"value":"Differences Interval Training and Continuous Training on Endorphin Level and Anxiety Degrees in SECABA Rindam III Siliwangi Student Soldiers with Moderate Anxiety","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Campos, Y., Casado, A., Vieira, J.G., Guimarães, M., Sant’Ana, L., Leitão, L., da Silva, S.F., Silva Marques de Azevedo, P.H., Vianna, J. and Domínguez, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-1559-3623"},"content":[{"data":{},"marks":[],"value":"Training-intensity Distribution on Middle- and Long-distance Runners: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Litleskare, S., Enoksen, E., Sandvei, M., Støen, L., Stensrud, T., Johansen, E. and Jensen, J. (2020). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32485945/"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Running and Continuous Running Produce Training Specific Adaptations, Despite a Similar Improvement of Aerobic Endurance Capacity—A Randomized Trial of Healthy Adults","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-01-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5WbU0AVoOs7avfDvRqQZS0","type":"Entry","createdAt":"2024-12-06T11:19:43.182Z","updatedAt":"2026-03-05T14:50:21.087Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":191,"revision":17,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"What Is Hyrox? Your Guide To The Latest Fitness Trend","caption":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","slug":"what-is-hyrox","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"sys":{"type":"Link","linkType":"Entry","id":"7KWyylnLukYo69gFymEit4"}},{"sys":{"type":"Link","linkType":"Entry","id":"7MwVD1uE2dYFBcXKum1GX1"}}],"metaTitle":"What Is Hyrox? Your Guide To The Latest Fitness Trend","metaDescription":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2GfJ0968MBv08xS1xHRd9x","type":"Asset","createdAt":"2024-12-06T10:08:07.927Z","updatedAt":"2024-12-06T10:08:07.927Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"What Is Hyrox Mobile","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2GfJ0968MBv08xS1xHRd9x/d79ec2744303fe009e4d53fb3ea8c81d/hyrox-2.jpg","details":{"size":297936,"image":{"width":800,"height":800}},"fileName":"hyrox-2.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Hyrox?","The Benefits Of Hyrox","What Are The 8 Hyrox Stations?","FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Disclaimer: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with Hyrox, or any of its subsidiaries or its affiliates. The official Hyrox website can be found at ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"www.hyrox.com","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ready? Let's hit the ground running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hyrox?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: this fitness trend is a style of ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Hybrid Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":". Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporating some easy runs into your training (","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2 training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. If you’re totally new to running, try these ","nodeType":"text"},{"data":{"uri":"/blog/article/running-tips-for-beginners"},"content":[{"data":{},"marks":[],"value":"six running tips for beginners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to get started.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1km Ski Erg","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The first station is the ski erg. While the ski erg is primarily an upper body movement using the lats and triceps, it also works the core, hip flexors, hamstrings, calves, and glutes. This is the first station, so don't go all out. The aim here is to perform the ski erg properly and not rush it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Push","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The second movement is the ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-sled-push"},"content":[{"data":{},"marks":[],"value":"sled push","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": the heaviest station and one of the most important to get right. Do the sled push well, and you can make up time against competitors. Get it wrong, and you'll tire out your legs for the next run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Split into four lengths of 12.5 meters; you'll have to push the sled over the line, then walk around to push it back the other way. Practice different positions to find what works best for you in terms of pushing the sled, and train with a sled heavier than the race day weight to account for the flooring (which is usually not as smooth as tracks found in the gym, making the sled feel heavier!).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Pull","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This station is the one that sees the most time variability in terms of completion, so this is another one you want to get right. By this time, your legs have been through a 3km run alongside ski and sled push, so they're pretty tired. You can use three main techniques to pull the sled: The arm over pull, hip drive pull, or backward walk. You should practice these in your training, and choose the best for you. The technique that allows you to shift the most weight with the least effort should be your choice.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"80m Burpee Broad Jump","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A burpee with a forward jump at the end… the burpee broad jump is the fourth station. Unlike the previous two stations, these don't require you to move heavy weights, but they can be challenging and spike your heart rate. Aim to keep a consistent pace throughout, rather than going out too fast and then stopping.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1km Row","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The 5th station is a 1km row. You'll want to practice your technique, and if you're competing in doubles, make sure to practice switching over, as having a smooth changeover can save you seconds. Pace yourself on this station and control your breathing as much as possible before you head back out on your 6th run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"200m Kettlebell Farmers Carry","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"For many stations, we recommend pacing yourself. The ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"farmer's carry","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is an opportunity to go out as fast as possible. The less time you spend holding those kettlebells, the better, as you'll minimize the stopping time needed to rest your grip. Training exercises that help with ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-improve-your-grip-strength"},"content":[{"data":{},"marks":[],"value":"grip strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and specifically practicing running with kettlebells will help with these.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100m Sandbag Lunge","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hitting the glutes and thighs, these sandbag lunges can feel pretty brutal at this late stage in the race. Make sure your knee touches the ground on each rep. Again, you'll want to do plenty of practice of these under fatigue during your training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100 Reps Wall Balls","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If those legs weren't tired enough, you finish things off with 100 ","nodeType":"text"},{"data":{"uri":"/blog/article/wall-ball-exercise-benefits-and-how-to-do-them-properly"},"content":[{"data":{},"marks":[],"value":"wall balls","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". These are a quad burner, but break them into manageable chunks (e.g. 20 reps at a time) and be strict with your rest periods before going back into them (practice this in your training beforehand to find what works best for you). This is the last station, so you want to push yourself to your limit and use everything in the tank to get over that finish line as quickly as possible!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The Entry Categories And Weights?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Open:","nodeType":"text"},{"data":{},"marks":[],"value":" Tackle the competition on your own in the standard ‘Open’ category. Weights are split by gender.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Doubles:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on the classic race as a pair. Opt for same-sex or mixed pairs, but remember that mixed pairs will always use the men's weights.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pro:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on heavier weights for a more challenging race, individually or in doubles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Relay:","nodeType":"text"},{"data":{},"marks":[],"value":" Compete in teams of 4, where each team member takes on 2x1km runs and two workout stations.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"3wH4BR68wucARUjrFarexW","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Feeling Persuaded To Sign Up For A Hyrox Race?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a test of endurance, strength, and mental resilience. If you’re considering taking on a race, remember that 50% of it is running – love it or loathe it, you need to get comfortable running distances under fatigue. Following a training plan to build your running capacity, as well as strength and stamina to withstand the stations, will help you prepare for your race. It’s a good idea to do a simulation at one of the many global Training Clubs, too, as a practice before the big day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"},{"type":"bold"}],"value":"Feeling ready to join the hype? Pick your race, grab your partner, and start training!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D.-C., Brellenthin, A.G., Thompson, P.D., Sui, X., Lee, I-Min. and Lavie, C.J. (2017). ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0033062017300488"},"content":[{"data":{},"marks":[],"value":"Running as a Key Lifestyle Medicine for Longevity","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/"},"content":[{"data":{},"marks":[],"value":"Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Xiao, W., Soh, K.G., Wazir, M.R.W.N., Talib, O., Bai, X., Bu, T., Sun, H., Popovic, S., Masanovic, B. and Gardasevic, J. (2021). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34552511/"},"content":[{"data":{},"marks":[],"value":"Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schumann, M., Feuerbacher, J.F., Sünkeler, M., Freitag, N., Rønnestad, B.R., Doma, K. and Lundberg, T.R. (2021). ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.1007/s40279-021-01587-7?cjdata=MXxZfDB8WXww&utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_BOOKS_ECOM_GL_PBOK_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100046856&CJEVENT=be24a068f38311ef8085009a0a18b8fb"},"content":[{"data":{},"marks":[],"value":"Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-12-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1HxoKTFjAK81MPseEP8ZVO","type":"Entry","createdAt":"2020-08-17T10:59:57.867Z","updatedAt":"2025-02-12T16:46:30.917Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":130,"revision":19,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"The 5 Best Hip Stretches To Improve Hip Mobility","caption":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","slug":"best-hip-stretches-to-improve-hip-mobility","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"metaTitle":"The 5 Best Hip Stretches To Improve Hip Mobility","metaDescription":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"64CDajkFHvq0XmrFf0Hc8V","type":"Asset","createdAt":"2024-09-18T09:20:44.536Z","updatedAt":"2024-09-18T09:20:44.536Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/64CDajkFHvq0XmrFf0Hc8V/79edf7b88d8bb77a38a3a7658cf3c107/mobile-hip-stretches.jpg","details":{"size":176155,"image":{"width":800,"height":800}},"fileName":"mobile-hip-stretches.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is The Hip Joint?","The 5 Best Hip Mobility Exercises You Need To Try","What Causes Extremely Tight Hips?","Why Should You Do Hip Mobility Stretches?","Hip Stretches FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once upon a time, we could happily sit crosslegged and leap off the ground in seconds. But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"What You'll Find In This Article:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"38kAZs0lMWW6moAA9iUnge","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. We’ll cover each of the functions briefly so you can understand exactly what we’re targeting with our hip mobility stretches.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5fFUTiCQXstl5rIheH9VD4","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises You Need To Try","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ok, now we’ve got through the short science lesson, it’s time to get into the exciting stuff: The best hip mobility exercises. These stretches take the hip through it’s full ROM, working the muscle groups discussed above. All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"publishDate":"2020-08-17T00:00+01:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6gzxjE22vqDFyjmpugZ8uJ","type":"Entry","createdAt":"2024-05-20T15:42:13.960Z","updatedAt":"2026-02-18T09:23:14.551Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":330,"revision":28,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"The Best Workout Splits For Every Goal","caption":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","slug":"the-best-workout-splits-for-every-goal","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB","FR"],"author":{"sys":{"type":"Link","linkType":"Entry","id":"4LWjMVTE2UhIOLXXLKMasZ"}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"sys":{"type":"Link","linkType":"Entry","id":"5LnOXP1IiATxZRgAvSq1vv"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"The Best Workout Splits For Every Goal","metaDescription":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4dyTJmO3NjTFJxy53u4paW","type":"Asset","createdAt":"2024-09-16T12:52:39.548Z","updatedAt":"2024-09-16T12:52:39.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"es-US"},"fields":{"title":"Workout Split","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4dyTJmO3NjTFJxy53u4paW/20791545b9daec52baef62c91e1ebb6c/mobile-workout-split.jpg","details":{"size":273851,"image":{"width":800,"height":800}},"fileName":"mobile-workout-split.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"tableOfContents":["What Is A Workout Split?","What Is The Most Effective Workout Split?","Best Workout Split For Beginners: Full Body Workout Split","Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","Best Workout Split For Strength Gains: Upper Lower Split Workout","Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Are you guilty of walking into the gym, taking a look around, and jumping on whatever piece of equipment is free - no plan in mind? We've all been there. But, if this is something you do on the regular, you might want to consider implementing a workout split into your training regime. This is a way of planning out your strength training workouts to make them more effective, enjoyable and time-efficient. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Just having a workout split, however, is not enough. You need to select the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" one. In fact, we’d go as far as saying that having the right workout split can make or break your gym routine… get the right one, and you could be seeing your gains accelerate; get the wrong one, and you may just end up feeling unmotivated, overtraining, and nowhere near your fitness goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"So, how do you choose the right workout split?","nodeType":"text"},{"data":{},"marks":[],"value":" We’ve put together a guide of the very best workout splits for different levels and goals – so whether a workout split is an entirely new concept to you, or you’re looking for a new training split to accelerate your progress, we have the answer.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Get ready to enter the world of PPLs, back and bis, and the full body sesh. You’ll be an expert on workout splits before you know it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"From squat-proof leggings to carry you through new 1 rep maxes to seamless t-shirts that accentuate your shoulder and biceps on arm day–whatever body part you're training and no matter what lift is on the cards, our lifting range will carry you through every single rep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5RrYgXENODRbGh07L43zvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is A Workout Split?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A workout split is a way of organizing your strength training into an effective, time-efficient program. Not only does it ensure no muscle goes untouched, but it also gives you structure to track your progress week-on-week to implement progressive overload (i.e. increasing the load each week). Oh, and you know that feeling when you’re attempting to do a lift but your muscles feel so tired and sore that you struggle? With programmed rest days and structure that sees different muscle groups trained on different days, a workout split allows adequate time for recovery to prevent overtraining and reduce the risk of injury.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Splits can come in 2, 3, 4, and 5 day workout splits (or even more in some cases!), and there’s a variety of ways to implement a workout split (this is where things get a little complicated, but we’ll break it down for you).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The most common workout splits are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Full Body Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for beginners)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Push, Pull, Legs Workout Split: ","nodeType":"text"},{"data":{},"marks":[],"value":"(best workout split for intermediate lifters)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Upper, Lower Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for strength gains)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Body Part Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for muscle gain ie. hypertrophy).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"You might already be following one of these splits (whether you realize it or not), but ensuring you are on the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" workout split for your level and goals is essential. Here's our guide to the best workout splits, and how you can choose the right one for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Beginners: Full Body Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of Days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2 or 3-day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re a beginner looking to start building a well-rounded physique, or you’re someone who’s time pressured and wants a workout that gives them the best bang for their buck - a full body workout split will give your muscles all the attention they need. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By not prioritizing certain muscle groups over another, the full body workout split will allow you to hit all the major muscle groups in less time, making it suited to those who are time-poor and looking for a 2 or 3-day workout split.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 3-day Full Body Workout Split May Look Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ideally suited to ","nodeType":"text"},{"data":{"uri":"compound-vs-isolation-exercises#compound-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" Full body split prioritizes exercises that engage multiple muscle groups at once (compound exercises) to promote muscle growth and improve coordination, flexibility, and mobility.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time efficient:","nodeType":"text"},{"data":{},"marks":[],"value":" Working with each muscle group in every session means you only need to train 2 to 3 days a week to see progress. Studies back this up, finding that as long as the weekly volume of work is the same, two full-body workout splits a week, elicit the same strength gains and muscle hypertrophy as a 4-day split-muscle routine [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/30558493/"},"content":[{"data":{},"marks":[],"value":"1","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Plenty of time to program in rest days or days focusing on other training e.g. cardio. If you miss a day it won’t disproportionately affect certain muscle groups, allowing for consistent progress.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Increased calorific burn:","nodeType":"text"},{"data":{},"marks":[],"value":" Compound exercises require more energy expenditure than isolation exercises, so this method of training is good for increased calorie burn, enhancing fat loss, and cardio.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may be neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Your training may prioritize certain muscle groups over others which may lead to muscular imbalances.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hard to increase training frequency without overtraining: ","nodeType":"text"},{"data":{"uri":"https://www.acsm.org/docs/default-source/files-for-resource-library/a-road-map-to-effective-muscle-recovery.pdf"},"content":[{"data":{},"marks":[],"value":"The American Council of Sports Medicine (ACSM) Guidelines","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" suggest allowing at least 48 hours between resistance training exercise sessions for a major muscle group. When training full body, this would mean you need a full 48 hours between training sessions, making it hard to increase the frequency without the risk of overtraining.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 3 day workout split, or 6 day workout split (with 3 days on, 1 day off in a cyclical format)","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re looking to hit every single muscle group then a PPL workout split (push pull legs) is a simple format to follow: One day you focus on upper body pushing exercises, the next you focus on upper body pulling exercises, then finally, you train legs. Put that together, and it will look something like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: Push","nodeType":"text"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"(chest, shoulders, triceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. bench press, overhead press, or landmine press","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: Pull (back and biceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. deadlifts, pull ups, lat pull down","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: Legs (quads, hamstring, glutes, calves)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"back squats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", RDLs, hip thrusts","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Traditionally, this training split groups together related muscle groups into one session, using compound movements to hit all the target muscle groups. This maximizes training volume of target muscles during the session, whilst giving adequate time for recovery between training days, ","nodeType":"text"},{"data":{"uri":"https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs"},"content":[{"data":{},"marks":[],"value":"making it one of the most efficient training splits","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" [2].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Advanced lifters may further increase the intensity by cycling the push pull legs split workout plan 3 days on, 1 day off to increase the training volume and maximise gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"data":{},"marks":[],"value":"3","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes compound exercises:","nodeType":"text"},{"data":{},"marks":[],"value":" These hit most or all of the target muscle groups for that training day to maximize training stimulus.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle group is never worked on consecutive days, giving time for the muscles to recover before training again.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tailor to your goals:","nodeType":"text"},{"data":{},"marks":[],"value":" The 3 day workout split provides the option to focus on cardio and conditioning on the alternate days, or you may choose to add in an extra leg day or accessory work day to hone in on specific muscle groups you want to target.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3 day workout split may not be enough training stimulus to elicit muscle growth:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" The three day split only focuses on major muscle groups once a week. Ideally, you want to be training each major group at least twice a week to maximize gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"data":{},"marks":[],"value":"4","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Using a 3 day on, 1 day off rolling schedule is unpredictable, as your rest days will change each week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"May not be suited to those who are time-poor:","nodeType":"text"},{"data":{},"marks":[],"value":" PPL workouts can take more than 60 minutes because they are focusing on multiple muscle groups in each session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Strength Gains: Upper Lower Split Workout","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2, 3, 4, 5 or even 6-day workout split.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Walk into a gym and this will, hands down, be the workout split the majority of lifters are following: It’s easy to program, it can be done as many (or as few) days as you want, and most importantly, it’s effective.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The upper-lower workout split follows one day where you train the upper body muscles (i.e. chest, back, shoulders, biceps, triceps) and the next lower body muscles (i.e. glutes, quads, hamstrings, calves). This gives plenty of time in each session to focus on heavy compound exercises combined with lighter accessory work.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The best way to program this split is over 4 days, as ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26008801/"},"content":[{"data":{},"marks":[],"value":"studies have proven","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" strength training performed over a 4-day workout split to be just as effective in building fat-free muscle mass and strength as a 6-day workout split, whilst allowing adequate time for recovery [5].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 4-day Workout Split Would Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday","nodeType":"text"},{"data":{},"marks":[],"value":": Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle groups are not trained on consecutive days, giving muscles at least 48 hours between sessions to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexible:","nodeType":"text"},{"data":{},"marks":[],"value":" Easy to scale up or down depending on the number of days you want to train.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time for focusing on additional goals:","nodeType":"text"},{"data":{},"marks":[],"value":" If taking the 4-day workout split, you have days spare to focus on other goals e.g. cardio/conditioning or accessory work.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Effective for building muscle strength and size:","nodeType":"text"},{"data":{},"marks":[],"value":" Work to a 4-day workout split or more to hit each major muscle group twice a week, providing adequate stimulus for muscle growth and strength gains.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may get neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Without careful programming, you may neglect some muscle groups whilst overtraining others. This could lead to muscular imbalances over time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 5 day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Back in the day, bodybuilders would train to something called the ‘Bro Split Workout’, which would see them train a different muscle group each day. The thinking behind this was that you could accelerate ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[],"value":"hypertrophy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in a single muscle group by focusing a whole session on it and giving it a whole week to recover before training it again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fast forward to 2024, and we’ve got a bit more knowledge under our belts and know that ideally, we want to be hitting each muscle group more frequently than that (ideally twice a week). The body part workout split takes the foundations of the bro workout split, breaking up training into specific body parts, usually focusing on two body parts per day. Whilst it does include some compound lifts, this style of training prioritizes ","nodeType":"text"},{"data":{"uri":"/compound-vs-isolation-exercises#isolation-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[],"value":"isolation exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and accessory work, to hone in on developing the singular muscle group(s) being worked, making it ideally suited to bodybuilders.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Body Part Workout Split May Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Chest & Biceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Quads & Glutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Back & Triceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Glutes & Hamstrings","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Shoulders & Traps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Advantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Good for hypertrophy","nodeType":"text"},{"data":{},"marks":[],"value":": Prioritizes isolation exercises focusing on singular muscle groups, allowing you to train it through a lot of volume in a single session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You can choose the specific muscle group you want to grow:","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. if ","nodeType":"text"},{"data":{"uri":"/blog/article/best-bodyweight-glute-exercises"},"content":[{"data":{},"marks":[],"value":"growing your glutes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is a priority, you can program to train them twice (as above), or even three times a week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" You can train every day without the risk of overtraining because the same muscle groups aren’t trained on consecutive days.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Disadvantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Risk of overtraining a muscle group:","nodeType":"text"},{"data":{},"marks":[],"value":" A whole session dedicated to two muscle groups is still quite a high volume, particularly for the smaller muscles such as the arm muscles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes isolation movements over ","nodeType":"text"},{"data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" May neglect multi-joint movements that translate directly to everyday life in favor of working a single muscle group at a time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" If you miss a day, you risk throwing out your training balance for the week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"9fXyvqd1gLjFw5KkKfARh","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s no best or worst when it comes to workout splits. Ultimately, the style of training you decide to follow is dependent on you and your lifestyle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"3mQ9heD9dxXSU1Dazy4F5E","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re serious about your goals or just want to walk into the gym with confidence that you know exactly what you’re doing, then implementing something like a workout split will be a game changer. Choosing the right workout split is the first step, but the hard work starts when you get in the gym. You’ll only get out what you put in so whatever workout split you choose, be consistent and stick with it – we think you’ll be surprised with the results you see.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Take the guesswork out of your workouts and track every session in The Gymshark Training App.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{"target":{"sys":{"id":"232YTVzWHUCr2xdAwVgsaG","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"References:","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Grgic, J. and Krieger, J. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Aston University (n.d.). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"The Push/Pull/Legs Routine for Muscle Gains | Aston University","nodeType":"text"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ribeiro, A.S., Schoenfeld, B.J., Silva, D.R.P., Pina, F.L.C., Guariglia, D.A., Porto, M., Maestá, N., Burini, R.C. and Cyrino, E.S. (2015). Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Roberts, B.M., Nuckols, G. and Krieger, J.W. (2020). Sex Differences in Resistance Training. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Cureton, K.J., Collins, M.A., Hill, D.W. and McElhannon, F.M. (1988). Muscle hypertrophy in men and women.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-05-09T10:00+01:00"}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}}],"metaTitle":"The Best Upper Ab Workouts To Achieve A Defined Six Pack ","metaDescription":"Define your upper abs with the most effective exercises, science‑backed technique cues, and a complete move list to build a strong upper core.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"42FJBGLNsEVCkl1oATLWKm","type":"Asset","createdAt":"2025-11-24T14:49:43.255Z","updatedAt":"2025-11-24T14:49:43.255Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Upper abs desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/42FJBGLNsEVCkl1oATLWKm/3b6eac9cc9cbe309fd7a8c034736e562/Upper_abs_desktop.jpg","details":{"size":9558994,"image":{"width":3360,"height":3360}},"fileName":"Upper abs desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MDFKWkc1ToGcq0yQy3YPF","type":"Asset","createdAt":"2025-11-24T14:49:43.263Z","updatedAt":"2025-11-24T14:49:43.263Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Upper abs mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7MDFKWkc1ToGcq0yQy3YPF/9fe77bcc4d6b452e71ead13b3c370f73/Upper_abs_mobile.jpg","details":{"size":606400,"image":{"width":800,"height":800}},"fileName":"Upper abs mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"42FJBGLNsEVCkl1oATLWKm","type":"Asset","createdAt":"2025-11-24T14:49:43.255Z","updatedAt":"2025-11-24T14:49:43.255Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Upper abs desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/42FJBGLNsEVCkl1oATLWKm/3b6eac9cc9cbe309fd7a8c034736e562/Upper_abs_desktop.jpg","details":{"size":9558994,"image":{"width":3360,"height":3360}},"fileName":"Upper abs desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Do We Mean by “Upper Abs”?","How to Train Upper Abs ","10 Best Upper Abs Exercises","Upper Ab Workouts to Try At The Gym & At Home","When to Train Upper Abs","Nutrition & Visibility: Why Your Abs Might Not Be Showing"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The upper abs are usually the first to show when you start ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-ab-exercises"},"content":[{"nodeType":"text","value":"training your core","marks":[],"data":{}}]},{"nodeType":"text","value":" (","marks":[],"data":{}},{"nodeType":"text","value":"both in the gym and in the kitchen","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"). That’s because most people naturally carry slightly less fat across the upper portion of the rectus abdominis, and it’s these top two or three “blocks” that tend to pop first and create that sharp, sculpted look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But here’s the thing, you can’t technically “isolate” your upper vs lower abs, but you ","marks":[],"data":{}},{"nodeType":"text","value":"can","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" change how you train to place more emphasis on the upper portion.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In this article, we’ll break down what the upper abs actually are, how they work, and how to train them effectively, with science-backed tips, practical coaching cues, and workouts you can do - ","marks":[],"data":{}},{"nodeType":"text","value":"anywhere","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So whether you’re chasing a more defined look, building a stronger midline, or supporting your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-exercises"},"content":[{"nodeType":"text","value":"back training ","marks":[],"data":{}}]},{"nodeType":"text","value":"to create that wider, more pronounced V-taper, we’ve got you.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Do We Mean by “Upper Abs”?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think of your abs as a single long muscle with different neighbourhoods. The upper row is the part of the rectus abdominis that sits above the belly button. When people say “upper abs”, they’re usually talking about the area that lights up when you curl your chest toward the pelvis.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Different exercises ","marks":[],"data":{}},{"nodeType":"text","value":"bias","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" the top or bottom of that sheet by changing the movement’s lever, angle, and whether the spine or the hips primarily move. EMG studies show the picture is mixed - some spinal-flexion (crunch-style) exercises produce higher activation in the upper rectus, while leg-lift and combined trunk/leg lifts can recruit the muscle differently depending on technique and skill level. This means the top of the rectus (“upper abs”) tends to light up most when you curl the ribcage towards the pelvis, but true isolation doesn’t exist - you bias, you don’t isolate [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Location cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tense your core and take a feel of the muscles located between your rib cage and above your belly button; these are your upper abdominals.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The science summarised:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Where are the upper abs muscles? ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"The rectus abdominis runs vertically from your ribs/sternum down to your pubic bone. It’s one continuous muscle, not two separate muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Because the fibres run the whole length, you can’t truly isolate upper vs lower, but you ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"can","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" bias the top region by changing the angle of flexion, the way you cue the movement, the tempo, and whether you’re resisting gravity (e.g., decline crunches, high-to-low cable crunches).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Functionally, the upper abs are the part of the core responsible for crunching, straightening, and bending the torso (think crunching your ribcage toward your pelvis), and they help stabilize the upper torso during ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-bench-press"},"content":[{"nodeType":"text","value":"pressing","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-overhead-press-benefits-variations-and-tips"},"content":[{"nodeType":"text","value":"overhead work","marks":[],"data":{}}]},{"nodeType":"text","value":" too.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why focus on them?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The top row is often what people see first when working toward a six-pack.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Function:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" It’s important to train upper abs to improve posture, help with trunk flexion in sports and lifts, and give more control when you’re moving from the upper torso (e.g., sit-ups, certain Olympic lifts like ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/clean-and-jerk-how-to"},"content":[{"nodeType":"text","value":"clean & jerk","marks":[],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"snatch","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/here-is-everything-you-need-to-know-about-front-squats"},"content":[{"nodeType":"text","value":"front squats","marks":[],"data":{}}]},{"nodeType":"text","value":").","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Balance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Many ab workouts focus on lower abs or anti-rotation; adding upper-ab work will help fix imbalances and complete the midline picture.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Two practical research takeaways for programming:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Spinal-flexion (crunch) variations ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"reliably bias the upper rectus and are useful when your goal is upper-ab tension and short-range control [1].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Controlled eccentrics and trunk-dominant variations reduce hip-flexor takeover,","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and eccentric emphasis improves strength gains in a wide range of muscles, including core muscles. That’s why slow lowers and tempo (3–1–1, 3–5s eccentrics) work so well for visible progression [2,5].","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Essentially, any lift that requires you to maintain a rigid torso while the load moves vertically, especially when the bar is front-loaded or overhand, demands strong upper abs.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How to Train Upper Abs ","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"46yrREL2h3clu6cYVmVlyx","type":"Entry","createdAt":"2025-11-21T14:15:39.078Z","updatedAt":"2025-11-21T14:15:39.078Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Technique & Programming Tips","title":"Technique & Programming Tips","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2JFjrJTSoaZ6K6Di5RM16Q","type":"Entry","createdAt":"2025-11-21T14:00:51.594Z","updatedAt":"2025-11-21T14:00:51.594Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Spinal flexion is key","headerContent":"Spinal flexion is key","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The key to activating your upper abs is spinal flexion, which is the movement of bringing your rib cage closer to your pelvis. Think of ","marks":[],"data":{}},{"nodeType":"text","value":"lifting your sternum (lifting from your chest)","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" rather than yanking your neck forward. Keep your lower back gently pressed into the floor or mat so your core stays engaged the entire time. When you crunch, lift until your shoulder blades peel off the ground, then pause for a split second before lowering back down with control.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research comparing different abdominal contraction strategies shows that focusing on drawing the ribcage downward and actively bracing significantly increases rectus abdominis activation [3]. This supports the idea that “sternum to pelvis” cueing is essential for getting the upper abs to fire.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Feeling it in your hip flexors?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That’s normal (to an extent), as the hip flexors are engaged during upper ab exercises that require you to raise your legs. But if you feel the strain more in your hip flexors than your abs, you’re probably overcompensating in the hips, due to weak abs or tight hips, so bring your focus back to flexing through the spine. Slow it down and focus on rounding your upper back slightly; that subtle curve is what fires the upper abs.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6naiEQEQzXOgrkjI6aWj9L","type":"Entry","createdAt":"2025-11-21T14:02:29.425Z","updatedAt":"2025-11-21T14:02:29.425Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Step-by-step cues","headerContent":"Step-by-step cues","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set the ribs: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"before you move, think ","marks":[],"data":{}},{"nodeType":"text","value":"ribs down, pelvis stable","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". This reduces hip-flexor contribution. (If your lower back arches, your hips are doing work for you.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Chin and airway:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" keep a soft chin tuck - imagine holding a tennis ball under the chin. This prevents neck strain and keeps the movement thoracic (upper spine) dominated.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Initiate from the sternum:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" don’t use your hands to pull up if they’re by your temples in a crunch position, picture your sternum moving toward your pelvis first (this shortens the upper rectus).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Short-range control:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" for upper-ab emphasis, you don’t need to sit all the way up. A 4–8 cm curl that peels the shoulder blades off the floor can be enough, then pause and lower with intention.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eccentric emphasis:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" slow lowers (2–4 seconds) = more strength. The lowering phase (eccentric) produces some of the biggest strength gains because you can generate more force and recruit more muscle during the eccentric part of a movement.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3tmfoFRWi98tH340NSSF3O","type":"Entry","createdAt":"2025-11-21T14:03:02.730Z","updatedAt":"2025-11-21T14:03:02.730Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Tempo & rep‑range","headerContent":"Tempo & rep‑range","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For upper abs, slow it down to feel the burn. Eccentric (lowering) control is where most of the muscle-building magic happens. Try using a ","marks":[],"data":{}},{"nodeType":"text","value":"3-1-1 tempo,","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" lower for three seconds, pause for one, then lift for one. That controlled descent keeps tension high and prevents your hip flexors from taking over, because the whole time you should be squeezing your abs.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stick to ","marks":[],"data":{}},{"nodeType":"text","value":"8–15 reps","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" per set for definition and strength, performing ","marks":[],"data":{}},{"nodeType":"text","value":"2–4 sets","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" per exercise. If you can breeze past 15 reps without really feeling it, it’s time to progress, either by adding load, changing the angle, or increasing time under tension.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5TFXB62D485TVcgGavekDA","type":"Entry","createdAt":"2025-11-21T14:04:23.576Z","updatedAt":"2025-11-24T18:53:52.610Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Frequency & workout placement","headerContent":"Frequency & workout placement","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Luckily for you, abs recover quickly! They are endurance-based muscles that work all day to stabilize your posture, so they’re used to the work. That being said, if you add load to your upper abs exercises, you should leave the same amount of time for recovery (48-72 hours) as you would for bigger muscle groups [7].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’d recommend training your upper abs in isolation 1–3 times a week, depending on your overall routine. They fit perfectly at the end of an upper-body session or as part of a dedicated core circuit. But remember, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts ","marks":[],"data":{}}]},{"nodeType":"text","value":" also train your abs organically.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For lifters, strengthening the upper abs also supports performance on compound moves like front squats, cleans, and jerks, helping keep your torso upright under load and improving control in the catch position.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3dbVO4oM7ASflH8Sww9V46","type":"Entry","createdAt":"2025-11-21T14:04:44.967Z","updatedAt":"2025-11-21T14:04:44.967Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Progressions & load","headerContent":"Progressions & load","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start simple if you’re just beginning, and go for bodyweight crunch variations first. Once you can perform them with control and good muscle engagement, then you can advance the move - hold a plate across your chest, use a decline bench, or bring cables or resistance bands into play. Each change in angle or resistance challenges the upper abs differently because it changes the leverage and the primary action of the movement.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a rule of thumb, only progress once you can feel the contraction clearly through the top of your abs. Don’t just move through the reps, or add on load before you really feel it - strength comes from connection as much as from load.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1C8wG1iYoKNAMiNtJKP7rY","type":"Entry","createdAt":"2025-11-21T14:15:02.586Z","updatedAt":"2025-11-21T14:15:02.586Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Common mistakes (and how to fix them)","headerContent":"Common mistakes (and how to fix them)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using momentum: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"If you’re swinging or jerking to get up, slow down. Focus on initiating the movement from your core, not your arms or hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pulling on your neck: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Hands should support, not strain. Keep your chin slightly tucked, as if you’re holding a tennis ball under it.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Arching your lower back: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This breaks the tension. Keep your lower back pressed down to maintain engagement.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Letting hip flexors take over:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent and think of rolling your ribs downward rather than lifting your legs or hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Programming quick rules","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reps & tempo: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"8–15 reps, 2–4 sets; use a ","marks":[],"data":{}},{"nodeType":"text","value":"3-1-1","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" or ","marks":[],"data":{}},{"nodeType":"text","value":"3-0-1","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" tempo to maximize tension.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"1–3x per week, depending on volume. Abs recover fast, but if your technique collapses, stop. Make sure you’re tracking your form and fatigue.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progression: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"increase load (plate, cable), modify lever (decline/angle), or increase ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/time-under-tension-workout"},"content":[{"nodeType":"text","value":"TUT ","marks":[],"data":{}}]},{"nodeType":"text","value":"(longer eccentrics), and only progress when you can hold clean form.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"10 Best Upper Abs Exercises","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research comparing upper vs lower rectus activation shows that spinal-flexion exercises like crunches stimulate the upper portion of the abs more than hip-flexion-dominated movements [1]. Trumping a regular crunch still is the Swiss ball crunch, which has been found to generate significantly higher rectus abdominis activation, particularly in the upper portion, than doing the movement on the floor [6].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are the top exercises that hit your upper abs with precision: movements that focus on curling your ribcage toward your pelvis, delivering the kind of upper-ab tension that builds strength ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" definition to help you achieve that well-rounded six-pack and toned stomach.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Bodyweight Exercises To Target Your Upper Abs (Beginner Friendly)","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Supine Crunch (knees bent)","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6FcWb8e0T5WYsJyk8fxQ1I","type":"Entry","createdAt":"2025-11-24T13:29:17.425Z","updatedAt":"2025-11-24T15:59:02.120Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Supine crunch","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3RR7afGUglSzyCPRwKXKvJ","type":"Asset","createdAt":"2025-11-24T12:34:23.311Z","updatedAt":"2025-11-24T12:34:23.311Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Supine Crunch","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3RR7afGUglSzyCPRwKXKvJ/2b6a8f81a8b6f22a2e29e2f1c7623eab/Supine_Crunch.mp4","details":{"size":9864339},"fileName":"Supine Crunch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a crunch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your back with knees bent and feet flat, hip‑width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lightly place fingertips behind your ears with your elbows wide or cross arms over your chest (avoid pulling your neck).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Before lifting, tuck your pelvis so your lower back presses into the mat to ‘switch off’ your hip flexors.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exhale and slowly curl your ribcage toward your pelvis by lifting your shoulders and upper back only. Think about shortening the distance between the sternum and pelvis; the initiation should be a rounded thoracic curl, not a hip lift.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause 1 second at the top and intentionally squeeze the top of the abs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower slowly until your shoulder blades just kiss the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Think about “peeling” each rib segment off the floor. Lead with the sternum, not the chin.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mobility note:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you have tight hip flexors or lumbar sensitivity, shorten the range (mini crunch) and prioritize breathing and pelvic control.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"EMG data consistently show that curl-up and crunch variations are among the most effective ways to activate the upper rectus abdominis, due to the high degree of controlled spinal flexion involved [5].","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Hollow Hold","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2syAPVxudR5FrIpAQufHe4","type":"Entry","createdAt":"2025-11-24T14:03:22.361Z","updatedAt":"2025-11-24T15:59:23.270Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Hollow Hold","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1DGhxcYMdKEgwnYv1Wgeu8","type":"Asset","createdAt":"2025-11-24T12:34:23.328Z","updatedAt":"2025-11-24T12:34:23.328Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Hollow hold","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/1DGhxcYMdKEgwnYv1Wgeu8/ff73294b16f4116e2ffe05ff875f6a21/Hollow_hold.mp4","details":{"size":4925549},"fileName":"Hollow hold.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a hollow hold:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat with arms extended overhead and legs straight (or knees bent for an easier version).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Press your lower back firmly into the floor so that there is no gap between your back and the floor; this is non‑negotiable for proper activation.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your legs and shoulders off the ground at the same time, bringing your core up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Create a shallow “banana” shape (shoulders and legs off the floor, lower back glued to the ground) while keeping ribs tucked and core braced.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the position for 10–45 seconds, depending on ability, keeping tension consistent.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Shorten the lever by bending knees if you lose lower‑back contact.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing and maintaining spinal contact with the floor is an effective strategy for abdominal contraction, making hollow holds (a bracing movement) a strong upper abs workout [3].","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Toe Touches","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6PGRcb896qTkFZzg0r6jzp","type":"Entry","createdAt":"2025-12-08T09:07:01.865Z","updatedAt":"2025-12-08T09:07:01.865Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Toe touches","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ythftEhhfVrv5MuYs2jyA","type":"Asset","createdAt":"2025-12-08T09:06:53.095Z","updatedAt":"2025-12-08T09:06:53.095Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Toe touches","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3ythftEhhfVrv5MuYs2jyA/03a080d7b6738e519f58a1fb7bafd8e5/Toe_touches.mp4","details":{"size":5651601},"fileName":"Toe touches.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do toe reaches:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your back with legs straight up in the air above your hips, and your arms reaching up toward your toes.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Press your lower back down firmly to the floor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exhale and lift your shoulders and upper back off the floor, ****reaching your sternum and arms toward your toes until your fingers can touch them (or your ankles for those with lesser mobility).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause at the top and lower under slow control.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep legs fixed. Movement comes from the spine curling, not hip flexion.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mobility note:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you have tight hamstrings or struggle to extend your legs straight, keep a soft bend in the knees so the lever is shorter to make the exercise easier.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Swiss Ball Crunch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xnV1Ju05T5uBhcjkpmbQB","type":"Entry","createdAt":"2025-11-24T14:03:50.365Z","updatedAt":"2025-11-24T15:56:30.857Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Swiss Ball Crunch","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1EwBfLfxHmTF3QH8jUgyp8","type":"Asset","createdAt":"2025-11-24T12:34:23.320Z","updatedAt":"2025-11-24T12:34:23.320Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Swiss ball crunch","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/1EwBfLfxHmTF3QH8jUgyp8/f1c1d031820268f152a5a848b241de42/Swiss_ball_crunch.mp4","details":{"size":9045883},"fileName":"Swiss ball crunch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a stability ball crunch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on an exercise ball and walk your feet out until your lower back rests on the ball.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your feet should be flat, hip‑width apart; knees bent at around 90 degrees. Hands lightly behind your head, elbows wide or crossed over your chest.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exhale and crunch up, drawing your ribs toward your pelvis while trying to keep the hips as still as possible so the ball doesn’t move.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause and squeeze at the top, then lower slowly, letting the ball support a gentle spinal extension as your back curves over the ball before crunching up again.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Think about rolling the ribcage down into the pelvis. Avoid pushing through the legs.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mobility note:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The ball helps people with limited thoracic extension/rotation access a fuller curl, but only if the feet are firmly planted.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stability-ball crunches provide not only greater ROM but also higher activation levels compared to floor crunches [6].","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Intermediate Upper Ab Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Decline Bench Crunch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7o0nZbeSI07A4PscwjdRZ9","type":"Entry","createdAt":"2025-11-24T14:04:27.939Z","updatedAt":"2025-11-24T15:56:19.196Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Decline Bench Crunch","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3QJYCHhoIt35MgpqO7vVAd","type":"Asset","createdAt":"2025-11-24T12:34:23.324Z","updatedAt":"2025-11-24T12:34:23.324Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Decline Bench crunch","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3QJYCHhoIt35MgpqO7vVAd/a94d6629bd6860bd342261512cf08ee2/Decline_Bench_crunch.mp4","details":{"size":9269826},"fileName":"Decline Bench crunch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a decline bench crunch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set bench to moderate decline (don’t over-decline if you have lower-back issues).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie down on the bench, hook your feet under the pads, and cross your hands across your chest.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping your hands crossed over your chest, begin to engage your core and slowly curl your upper body towards your thighs, focusing on the top half of the movement.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause for a second at the peak contraction, then lower yourself down slowly to maintain tension.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Keep the movement small and controlled; the decline angle already increases resistance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Arm position note:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Placing hands overhead makes the exercise more difficult, while placing hands across your chest makes it easier, as the weight is closer to the body's center of rotation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Cable Rope Crunch (kneeling)","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DvWlR4UeXsOCpey7VjXl4","type":"Entry","createdAt":"2025-11-24T14:04:58.972Z","updatedAt":"2025-11-24T15:55:39.819Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Cable Rope Crunch (kneeling)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3nHEt6RORXIPm2wGYc8WXI","type":"Asset","createdAt":"2025-11-24T12:34:23.317Z","updatedAt":"2025-11-24T12:34:23.317Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Kneeling cable crunch","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3nHEt6RORXIPm2wGYc8WXI/ceab576fae02ecf82ad52e3de4466867/Kneeling_cable_crunch.mp4","details":{"size":7201085},"fileName":"Kneeling cable crunch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a cable rope crunch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set a rope attachment to the highest point on the pulley. Kneel facing the machine with your hips stacked over your knees.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Taking the rope in two hands, bring it down until it reaches the sides of your temples. Here, keep your elbows pointing down, rather than allowing them to flare out to the side - this will help you keep the tension in your abs, rather than it going to your shoulders.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inhale. Then deeply exhale as you begin to round through your upper spine, pulling your ribs down toward your pelvis as you draw the rope down with you, keeping your hands positioned beside your head and your elbows locked in.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hips still as you curl; only your spine flexes.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause when your elbows move toward the floor, then slowly reverse the movement, keeping tension all the way back up.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep hips still; imagine folding your ribcage downward.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exercises that load spinal flexion, including weighted cable crunches, align with research showing higher upper-rectus activation when resistance increases during spinal flexion [4].","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Medicine Ball Sit‑Up to Press","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"44WikCsNtYWTdYmloCxm0k","type":"Entry","createdAt":"2025-11-24T14:05:36.364Z","updatedAt":"2025-11-24T15:55:25.769Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Medicine Ball Sit‑Up to Press","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7JwoL8Gm2EWTv9tWnQbAyQ","type":"Asset","createdAt":"2025-11-24T12:34:23.300Z","updatedAt":"2025-11-24T12:34:23.300Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Medicine ball sit-up with press","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/7JwoL8Gm2EWTv9tWnQbAyQ/553565ac1d4be23165346847ad464da0/Medicine_ball_sit-up_with_press.mp4","details":{"size":11321679},"fileName":"Medicine ball sit-up with press.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a medicine ball sit-up to press:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your back with knees bent, feet flat, and the medicine ball resting lightly against your chest.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inhale, then exhale as you sit up in one smooth motion, keeping the ball pressed to your chest until you reach the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once upright, press the ball overhead in one swift motion without letting your ribs flare.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring the ball back to your chest and lower down slowly for 3 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Use your abs to generate the sit-up, not momentum. Research shows that controlling the top half of the sit-up increases upper-rectus activation [5].","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Hanging Knee Raise Crunch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"75t6jNnMWN5RyYjjwb4OaQ","type":"Entry","createdAt":"2025-11-24T14:07:22.538Z","updatedAt":"2025-11-24T15:55:13.263Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Hanging Knee Raise Crunch","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2meiHdJT320W8RxHMaTtmx","type":"Asset","createdAt":"2025-11-24T12:34:23.305Z","updatedAt":"2025-11-24T12:34:23.305Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Hanging knee raise with crunch","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/2meiHdJT320W8RxHMaTtmx/545a44ea129fea829f40010bd78e65e6/Hanging_knee_raise_with_crunch.mp4","details":{"size":6660721},"fileName":"Hanging knee raise with crunch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do hanging knee raise crunch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hang from a pull-up bar with a shoulder-width grip, arms straight, and shoulders gently drawn down (keep some activation in the shoulders, so you’re not hanging passively).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inhale, then exhale as you lift your knees toward your chest, stopping when your thighs meet your torso.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"At the top, add a small crunch by rounding your upper spine, pulling your ribs toward your hips. Research shows top-end flexion exposes more upper-ab activation than the lower portion.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower slowly without swinging, keeping your core braced.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Limit swinging by pausing between reps and engaging lats slightly. Keep the movement tight. If you feel it heavily in your hips, reduce the range and focus on curling, not lifting.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Advanced/Weighted Upper Abs Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Weighted Decline Crunch with Plate","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1aIxpIw4QlN0dVQXDei4ny","type":"Entry","createdAt":"2025-11-24T15:54:19.074Z","updatedAt":"2025-11-24T15:54:36.633Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Decline crunch with plate twist","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5vcyb1IuBi9mzHFB8jdcTt","type":"Asset","createdAt":"2025-11-24T15:54:12.665Z","updatedAt":"2025-11-24T15:54:12.665Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Weighted decline plate crunch","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/5vcyb1IuBi9mzHFB8jdcTt/d0712574063bed1dc7e25ad65bc0ef5e/Weighted_decline_plate_crunch.mp4","details":{"size":9502537},"fileName":"Weighted decline plate crunch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How do a weighted decline crunch with a plate:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set up on a decline bench (moderate decline) and secure your feet under the rollers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold a weight plate across your chest or just below your chin (not behind the head). Keep your elbows tucked slightly in your peripheral vision.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exhale and curl up slowly, imagining your sternum lifting toward your pelvis.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause at the top, maintaining the curve through your upper back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower for 3 seconds under control.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Don’t let weight pull your head forward; keep elbows in peripheral vision. Avoid letting the plate drift too far from your chest. Keeping the load close reduces neck strain and keeps tension in the upper rectus.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Stability‑Ball Crunch with Twist & Pause","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3U6QJ6Oe3YD4u4Z5ZU5sNU","type":"Entry","createdAt":"2025-11-24T15:27:48.206Z","updatedAt":"2025-11-24T15:54:48.643Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Swiss ball crunch with twist","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2ehpx4PXX68NgDCowJNuwR","type":"Asset","createdAt":"2025-11-24T15:27:38.145Z","updatedAt":"2025-11-24T15:27:38.145Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Swiss ball crunch with twist","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/2ehpx4PXX68NgDCowJNuwR/a365d0e78a418537353c49e3d6ad681a/Swiss_ball_crunch_with_twist.mp4","details":{"size":9065058},"fileName":"Swiss ball crunch with twist.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a stability-ball crunch with twist & pause:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on a stability ball and walk your feet forward until your lower back is supported and your feet are planted hip-width apart. Knees bent at roughly 90°.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your hands lightly to your temples, keeping your elbows in your peripheral vision.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Engage your core and curl up, then twist your ribcage toward one side (the ribs lead the twist, not the elbows).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause briefly at the top, feeling the obliques and upper abs contract, then lower slowly back to the ball.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat alternating sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Think of shortening the distance from your sternum to your pelvis each rep. The ball allows for increased extension and flexion, enhancing top-end activation according to EMG-based findings.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Standing Cable Crunch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"61skEKOl546FeqV4pw92W3","type":"Entry","createdAt":"2025-11-24T15:03:40.573Z","updatedAt":"2025-11-24T15:55:01.712Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Standing cable crunch","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2np3UgpEQIA5C0IvB2dOks","type":"Asset","createdAt":"2025-11-24T15:03:07.332Z","updatedAt":"2025-11-24T15:03:07.332Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Standing cable crunch","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/2np3UgpEQIA5C0IvB2dOks/9f9b5a3732cf38e2ecf16d69fc32a46f/Standing_cable_crunch.mp4","details":{"size":7737068},"fileName":"Standing cable crunch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a standing cable crunch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set a single handle or rope attachment to the highest pulley. Stand facing away from the stack and take the handle in both hands, bringing it just above your forehead with elbows slightly bent.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step one foot forward into a split stance to stabilize yourself and gently lean forward until you feel light tension through the cable.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inhale, then exhale as you curl your upper spine downward, bringing your ribs toward your pelvis. Think of “dragging your sternum toward your waistband” rather than hinging at the hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause briefly when you feel the peak contraction through the upper abs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Return slowly for 2–3 seconds, stopping just before your spine fully extends. Keep the ribs slightly tucked so tension stays in the abs.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Bring your chest to the floor in a short, controlled crunch. Avoid extending your back at the top to avoid unwanted strain on your lumbar spine.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Upper Ab Workouts to Try At The Gym & At Home","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now that you’ve got the movements down, here are a few ready-to-go upper-ab workouts you can plug straight into your training week. Each one uses the exercises listed above, with options for all fitness levels.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7E4sgYJDaEDRA9PtAvd66F","type":"Entry","createdAt":"2025-11-21T14:58:27.912Z","updatedAt":"2025-11-21T14:58:27.912Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Upper Ab Workout Suggestions","title":"Upper Ab Workout Suggestions","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3l2VDy5PpXO59EqolSop5x","type":"Entry","createdAt":"2025-11-21T14:25:14.790Z","updatedAt":"2025-11-21T14:25:14.790Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Workout A (Beginner):","headerContent":"Workout A (Beginner):","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do it: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Choose ","marks":[],"data":{}},{"nodeType":"text","value":"3 exercises","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" from the bodyweight list.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perform each exercise for ","marks":[],"data":{}},{"nodeType":"text","value":"3 sets of 12–15 reps","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (or 20–30 seconds for holds), resting ","marks":[],"data":{}},{"nodeType":"text","value":"30–45 seconds","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" between moves.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once you can complete all reps with control ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" maintain a strong upper-ab contraction throughout, progress by adding a decline angle or introducing light resistance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Example beginner upper-abs workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Supine Crunch (knees bent): ","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Focus on curling your rib cage towards your pelvis. Lift only your shoulder blades off the floor and pause for a second at the top before lowering slowly.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Toe Reaches:","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your legs stacked above your hips and reach toward your toes by lifting your upper back — not by swinging your arms. Think of “sternum up, ribs down”.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hollow Hold","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" – ","marks":[],"data":{}},{"nodeType":"text","value":"Hold for 20–30 seconds","marks":[{"type":"italic"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Press your lower back into the floor and keep your ribs down. If your back starts to lift, bend your knees slightly to maintain tension.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4JOaZ4MxciTOT44L0mZ1oi","type":"Entry","createdAt":"2025-11-21T14:38:47.877Z","updatedAt":"2025-11-21T14:38:47.877Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Workout B (Intermediate/Advanced):","headerContent":"Workout B (Intermediate/Advanced):","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do it: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Choose ","marks":[],"data":{}},{"nodeType":"text","value":"5 exercises","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", mixing intermediate and weighted variations.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perform ","marks":[],"data":{}},{"nodeType":"text","value":"3–4 sets","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" of ","marks":[],"data":{}},{"nodeType":"text","value":"8–15 reps","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", resting ","marks":[],"data":{}},{"nodeType":"text","value":"45–60 seconds","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" between moves.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This workout steps away from basic mat work and moves you into positions that increase leverage, load, and range of motion.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using cables, declines, and stability balls lets you train the upper abs through greater spinal flexion, more consistent tension, and in some moves, a mechanical disadvantage (when the setup makes the movement less efficient for your body but more effective for the muscle), making each rep harder and more targeted.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Example intermediate/advanced upper-abs workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weighted Cable Crunch","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - 8–12 reps","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Kneel and fix the rope at your temples. Curl your spine down segment by segment, letting your elbows travel toward your thighs. Slow on the way up.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse Cable Crunch (with rope or straight-bar)","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - 8–12 reps","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep tension on the cable and curl your upper spine off the pad before returning with a slow 3-second eccentric.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Decline Crunch","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - 10–15 reps","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set the bench to a low or moderate decline. Lock your hips in place and pull your rib cage toward your pelvis, pausing at the top.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stability-Ball Crunch","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - 12–15 reps","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use the ball’s curve to increase the range of motion. Keep hips still and move through the spine with a 1–2 second squeeze at the top.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Toe Reaches","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - 10–15 reps","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift into a vertical reach with slow control, avoiding swinging or using momentum.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4jkzvLJhPK6EGLmC5GmC8c","type":"Entry","createdAt":"2025-11-21T14:37:43.964Z","updatedAt":"2025-11-21T14:37:43.964Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Finisher Options:","headerContent":"Finisher Options:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to leave the session with a serious upper-ab burn, add one of these finishers:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Decline Crunch SS Hollow Hold (Superset)","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perform decline crunches to technical failure, then immediately drop into a 30-second hollow hold.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"1-Minute Density Set","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Do as many toe reaches as possible in one minute while keeping your lower back pressed into the floor.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Micro-Drop Set (Weighted)","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start with a weighted cable crunch for 8–10 reps, immediately drop the weight by 30%, and perform another 8–10 reps with strict control.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"When to Train Upper Abs","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The goal is short, targeted sessions you can squeeze in after an upper-body workout, not hour-long ab marathons. Think efficient movement, not endless crunches.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Where in the week:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" After upper-body or as a short, standalone 15–25 minute session. Avoid doing heavy weighted crunches on a day you’ve already hammered your anterior chain (e.g., heavy squats + plate declines same day) unless you want extra fatigue.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" 1–3 focused sessions per week. If you’re doing daily short core blasters (hollow holds + planks), keep the heavy, upper-bias sessions to twice max.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Recovery:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" With heavy-loaded upper-ab work (weighted declines, heavy cables), give it 48 hours. Recovery is quicker for bodyweight endurance work.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mix it up: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Balance biased upper work with anti-extension (Pallof press), lower-bias moves (reverse crunches), and rotational work (Russian twists). Aesthetics and function come from the whole midline, not just crunches.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Nutrition & Visibility: Why Your Abs Might Not Be Showing","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Okay, let’s talk about the part no one really wants to hear: you can train your abs perfectly with slow eccentrics, burning cable crunches, all of it - and still not see them. And it’s not because you’re doing anything wrong, it’s because training builds the abs… but nutrition decides whether the muscle is visible.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Everyone stores fat differently. Some people lean out from the top of their stomach first, and others lose fat everywhere else before the midsection even thinks about showing up. That’s genetics. Your body simply has its own way of operating.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There’s no doubt you can build dense, strong upper abs, but visibility? That’s more about what’s happening in the kitchen. This is where nutrition comes in.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To reveal muscle, you generally need to be in a calorie deficit ","marks":[],"data":{}},{"nodeType":"text","value":"-","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" not an extreme one, just consistently eating slightly less than you burn so body fat gradually reduces [7]. High-protein meals help you stay fuller and hold on to the muscle you’re building, and a mostly whole-food diet makes the process feel a lot less miserable. It’s not about saying bye to carbs.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Strength training will also help massively here. Heavy, compound lifts burn more calories, support muscle growth and retention during fat loss, and will make your whole physique more defined, not just your midsection. And don’t forget ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/progressive-overload"},"content":[{"nodeType":"text","value":"progressive overload ","marks":[],"data":{}}]},{"nodeType":"text","value":"(think: adding load, slowing tempo, or increasing reps), it’s key to muscle development.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bottom line:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Visible abs don’t just come from more crunches, they come from smart, consistent nutrition + a realistic calorie deficit + strength training.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2WBaL6v2NzqO63eBHwzp3V","type":"Entry","createdAt":"2025-11-21T15:03:40.108Z","updatedAt":"2025-11-21T15:03:40.108Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Answering Your Burning Upper-Abs Questions","title":"Answering Your Burning Upper-Abs Questions","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6scGZ5TkgEuCcQYFGCRrqv","type":"Entry","createdAt":"2025-11-21T14:59:59.230Z","updatedAt":"2025-11-21T15:00:11.789Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Can I isolate my upper abs only?","headerContent":"Can I isolate my upper abs only?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The short answer is no, simply because the rectus (your abs) is one long muscle, so you can’t isolate the upper part in a strict anatomical sense. That being said, you can ","marks":[],"data":{}},{"nodeType":"text","value":"bias","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" the upper portion (your upper abs) using different techniques; such as changing the angle of the movement, the tempo at which you do them, and your exercise selection (think: decline crunches, cable high-to-low, kneeling cable rope crunch) [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While these techniques and changes to your ab exercises will target your upper abs more, you’ll also see the benefit to the rest of your abs, too, helping you get that fully defined six-pack.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1JZbqUz84fTqhITuRB9jld","type":"Entry","createdAt":"2025-11-21T15:00:42.426Z","updatedAt":"2025-11-21T15:00:42.426Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"How often should I train upper abs?","headerContent":"How often should I train upper abs?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Around 1–3 focused sessions per week works for most people.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you do heavy weighted work, cap sessions at twice per week. Research shows that the core muscles aren’t “special” and heavy loading still requires 48-72 hours before repeating [8].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your session is higher-rep and endurance-focused, up to 3 sessions per week is typically fine.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"72AbtXMJHzylyW2CXSwMRL","type":"Entry","createdAt":"2025-11-21T15:01:28.906Z","updatedAt":"2025-11-21T15:01:28.906Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Why aren’t my upper abs showing, though I train my abs often?","headerContent":"Why aren’t my upper abs showing, though I train my abs often?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Because upper ab visibility is less about reps and more about body fat distribution, diet, and genetics. Some people lose abdominal fat last, regardless of how many crunch variations they’re doing.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Some people naturally store more fat around the lower stomach, while others hold it across the whole midsection, and this is largely genetic. Fat distribution patterns are strongly influenced by genetics and hormones, meaning two people can train the same but reveal definition at completely different rates.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So… what should you actually do?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Create a consistent calorie deficit (the only way to reduce abdominal fat)","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep training your abs, but progressively overload them","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Add heavy compound lifts","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Respect genetics (but don’t let them limit you)","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Give it time","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4yOT1RH351OvlwAKyfvzQt","type":"Entry","createdAt":"2025-11-21T15:02:14.296Z","updatedAt":"2025-11-21T15:02:14.296Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Does doing upper‑ab crunches help reduce belly fat?","headerContent":"Does doing upper‑ab crunches help reduce belly fat?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"No","marks":[],"data":{}},{"nodeType":"text","value":", spot reduction is a myth! And the research supports it too, with one particular study finding that six weeks of abdominal training increased ab strength but did not reduce abdominal fat [8]. Fat loss comes from:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A sustained calorie deficit","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Increased activity","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dietary consistency","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Remember:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" core training builds muscle, nutrition drives fat loss.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2FFVEbsUqTnHfKOmu7u7mh","type":"Entry","createdAt":"2025-11-21T15:02:49.305Z","updatedAt":"2025-11-21T15:02:49.305Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Will training the upper abs make your waist bigger?","headerContent":"Will training the upper abs make your waist bigger?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The rectus abdomonis can grow in size (hypertrophy), but this growth is usually pretty small compared to muscle groups like the quads or glutes. Strengthening your abs won’t suddenly make your waist wide; if anything, a stronger core often makes your midsection look tighter and more defined once body fat drops.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your waist ","marks":[],"data":{}},{"nodeType":"text","value":"is","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" getting wider, this can be due to temporary muscle inflammation after working out, or water retention - your body holds onto extra water to repair muscles and replenish glycogen stores, which can cause temporary bloating","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Remember:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You cannot make your waist smaller by working out - to reduce your waist size, you have to lose body fat.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6Z4W8HyaNyASU0vrSHc4xm","type":"Entry","createdAt":"2025-11-21T15:03:25.174Z","updatedAt":"2025-11-21T15:03:25.174Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"How can I advance my upper ab workouts?","headerContent":"How can I advance my upper ab workouts?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Introduce roll-out style movements. Higher-intensity trunk curling and roll-out style drills can produce very high activation in the upper rectus when performed correctly, but they demand more technical control. So make sure you’ve mastered basic crunch mechanics before introducing them to your upper-ab routine.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5v1c5qGbjQzW2NsU875cvM","type":"Entry","createdAt":"2025-11-21T15:08:30.644Z","updatedAt":"2025-11-21T15:08:30.644Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Show Off Your Abs With These Picks","title":"Show Off Your Abs With These Picks","linkText":"Shop now","linkSlug":"/collections/all-products","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6zrX311UYN2GXKm3WCm1Hm","type":"Entry","createdAt":"2025-11-21T15:06:31.036Z","updatedAt":"2025-11-21T15:06:31.036Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Abs outfits","productHandles":"gymshark-ribbed-tank-1pk-white-aw23,gymshark-element-baselayer-long-sleeve-t-shirt-ls-tops-black-ss25,gymshark-graphic-baselayer-t-shirt-ss-tops-white-aw25"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2AL1ryK6kiBTZ8AiXWPEVY","type":"Entry","createdAt":"2025-11-21T15:08:26.492Z","updatedAt":"2025-11-21T15:08:26.492Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Abs outfits 2","productHandles":"gymshark-soft-sculpt-cap-sleeve-bralette-sports-bras-green-aw25,gymshark-ruched-sports-bra-sports-bras-green-aw25-1,gymshark-everyday-seamless-tight-fit-tank-sleeveless-tops-pink-ss25"}}]}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Electromyographic comparison of the upper and lower rectus abdominis during abdominal exercises","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" — ","marks":[],"data":{}},{"nodeType":"text","value":"Kathryn M. Clark; Laurence E. Holt; Joy Sinyard","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://2024.sci-hub.box/5731/e0e6bff4d2589e5c608532fe57bf3fff/10.1519%4000124278-200308000-00008.pdf"},"content":[{"nodeType":"text","value":"Sci-Hub+1","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"An electromyographic analysis of the Ab-Slide exercise, abdominal crunch, supine double leg thrust, and side bridge","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (St Mary’s PDF) — ","marks":[],"data":{}},{"nodeType":"text","value":"James W. Youdas; Benjamin R. Guck; Ryan C. Hebrink; John D. Rugotzke; Timothy J. Madson; John H. Hollman","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.stmarys.ac.uk/document-library/pdfs/emg-of-trunk-exercises-and-implications.pdf"},"content":[{"nodeType":"text","value":"St Mary's University, Twickenham, London","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Comparison of Abdominal Muscle Thickness between the Abdominal Draw-in Maneuver and Maximum Abdominal Contraction Maneuver","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" — ","marks":[],"data":{}},{"nodeType":"text","value":"Seo-Yoon Park; Seunghue Oh; Ki-Hyun Baek; Sung-Soo Bae; Jung-Won Kwon","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC8872615"},"content":[{"nodeType":"text","value":"PMC+1","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Surface Electromyographic Activity of the Rectus Abdominis Upper (RAU) and Lower (RAL) Parts","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (MDPI / PMC) — ","marks":[],"data":{}},{"nodeType":"text","value":"Athanasios Mandroukas; Yiannis Michailidis; Angelos E. Kyranoudis; Kosmas Christoulas; Thomas Metaxas","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9505236/"},"content":[{"nodeType":"text","value":"NCBI","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Core Muscle Activity during Physical Fitness Exercises: A Systematic Review","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"— ","marks":[],"data":{}},{"nodeType":"text","value":"José M. Oliva-Lozano; José M. Muyor","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7345922/"},"content":[{"nodeType":"text","value":"PMC+1","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Electromyographic Comparison of an Abdominal Rise on a Ball and Traditional Crunch","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" — ","marks":[],"data":{}},{"nodeType":"text","value":"Aleš Dolenec; Mojca Svetina; Vojko Strojnik","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC8915105/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"PMC+1","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Effect of calorie restriction with or without exercise on body composition and fat distribution","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (PubMed PMID: 17200169) — ","marks":[],"data":{}},{"nodeType":"text","value":"Leanne M. Redman; Leonie K. Heilbronn; Corby K. Martin; Anthony Alfonso; Steven R. Smith; Eric Ravussin; (Pennington CALERIE Team)","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/17200169/"},"content":[{"nodeType":"text","value":"PubMed","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The mechanisms of muscle hypertrophy and their application to resistance training","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" — ","marks":[],"data":{}},{"nodeType":"text","value":"Brad J. Schoenfeld","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/20847704/"},"content":[{"nodeType":"text","value":"PubMed","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The effect of abdominal exercise on abdominal fat","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" — ","marks":[],"data":{}},{"nodeType":"text","value":"Sachin S. Vispute; John D. Smith; James D. LeCheminant; Kimberly S. Hurley","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/21804427/"},"content":[{"nodeType":"text","value":"PubMed","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-11-24T16:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1pJNl6QNwzZKKhkc6O1RVg","type":"Entry","createdAt":"2025-11-13T16:00:10.206Z","updatedAt":"2025-11-17T09:26:25.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":168,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Best Gym Outfits to Build with the Gymshark Black Friday Discounts","caption":"Upgrade your gym 'fits in the Gymshark Black Friday Sale 2025. Discover outfit ideas for lifting, running, and rest days, plus tips to mix, match, and save big.","slug":"gymshark-black-friday-outfit-guide","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4DPylW9znVzWdPM7zfrbH4","type":"Entry","createdAt":"2019-12-12T00:37:06.687Z","updatedAt":"2025-10-14T10:27:56.323Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":1445,"revision":39,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Gymshark Leggings Size Guide | Find Your Fit","caption":"From waistbands to leg lengths, compression to bum scrunch— this in-depth guide breaks down every Gymshark legging detail to help you find your perfect fit.","slug":"gymshark-leggings-fit-guide","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB","DE","NL","FR","DE"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}}],"metaTitle":"Gymshark Leggings Size Guide | Find Your Fit","metaDescription":"From waistbands to leg lengths, compression to bum scrunch— this in-depth guide breaks down every Gymshark legging detail to help you find your perfect fit.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5tKJIdd5UYdzRtFYD4C78S","type":"Asset","createdAt":"2025-06-25T13:01:59.415Z","updatedAt":"2025-06-25T13:01:59.415Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Leggings Guide Desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5tKJIdd5UYdzRtFYD4C78S/5e80b0714b9a075ef284e120c75ed4c9/Leggings_Guide_Desktop.jpg","details":{"size":5548136,"image":{"width":3360,"height":3360}},"fileName":"Leggings Guide Desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2bIrLy4AtijDcwOxLx8bRJ","type":"Asset","createdAt":"2025-06-25T13:01:59.422Z","updatedAt":"2025-06-25T13:01:59.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Leggings Guide mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2bIrLy4AtijDcwOxLx8bRJ/2dae86bfe7c0fec208be69abfc14bcab/Leggings_Guide_mobile.jpg","details":{"size":392332,"image":{"width":800,"height":800}},"fileName":"Leggings Guide mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5tKJIdd5UYdzRtFYD4C78S","type":"Asset","createdAt":"2025-06-25T13:01:59.415Z","updatedAt":"2025-06-25T13:01:59.415Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Leggings Guide Desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5tKJIdd5UYdzRtFYD4C78S/5e80b0714b9a075ef284e120c75ed4c9/Leggings_Guide_Desktop.jpg","details":{"size":5548136,"image":{"width":3360,"height":3360}},"fileName":"Leggings Guide Desktop.jpg","contentType":"image/jpeg"}}},"tableOfContents":["Gymshark Legging Size Guide | How to Measure","What Affects the Fit of Your Leggings?","Compressive vs Relaxed Fits","Fabric Thickness","Waistband Style","Bum Scrunch or No Bum Scrunch","Seams… and Cameltoe","Leg Lengths","Color (Yep, Really)","Rolling Your Waistband Down? Here’s What It Might Be Telling You","Leggings FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s be honest - finding the perfect pair of leggings can feel like a workout in itself.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Too tight at the waist. Too short on the legs. Constantly slipping down mid-","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"squat","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Rolling waistband. See-through fabric. And don’t even get us started on the mystery of ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"which size actually fits","nodeType":"text"},{"data":{},"marks":[],"value":". The wrong pair doesn’t just mess with your comfort, it messes with your focus, your confidence, and your entire workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re powering through a leg day, stretching it out in ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"data":{},"marks":[],"value":"Pilates","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or balancing ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"running and strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", your leggings should feel like they’re made for you. And with so many Gymshark collections - each with different fabrics, waistbands, seams, scrunches, and silhouettes - it’s no wonder you might be asking: which Gymshark leggings are right for me, and what size should I be getting?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s where this guide comes in. We’ve pulled together your most-searched questions and decoded all the details thanks to Laura Browne, our Senior Women’s Designer. From compressive to relaxed fits, to bum scrunches and waistband heights, we’ve created the ultimate sizing guide for Gymshark leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"No more guessing. Just the info you need to find the pair that fits your body, your training, and your lifestyle - perfectly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"7EfV164ddK9EOaiGRIdWMa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Gymshark Legging Size Guide | How to Measure","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The first step to finding the perfect fit when it comes to your leggings?","nodeType":"text"},{"data":{},"marks":[],"value":" Getting your measurements right.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Gymshark leggings are designed to fit true to size, but depending on the collection and your preferences (relaxed vs ","nodeType":"text"},{"data":{"uri":"/collections/compression-fit-leggings/womens"},"content":[{"data":{},"marks":[],"value":"compressive fit","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), you might prefer sizing up or down. Before you hit \"add to bag\", grab a tape measure and note down your waist, hip, and inseam measurements; that’s the best place to start.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Always go by your hip measurement if you have a smaller waist and bigger glutes; that way, you’ll avoid sheerness and make sure the leggings actually stay in place while you move.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6hbKaqiPEnIeMRqUACBp9g","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Here’s how to measure for leggings:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Waist:","nodeType":"text"},{"data":{},"marks":[],"value":" Wrap a measuring tape around the narrowest part of your waist (usually just above your belly button). Make sure it’s snug but not tight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hips:","nodeType":"text"},{"data":{},"marks":[],"value":" Measure around the fullest part of your hips and bum. This is where the widest part of the leggings will need to stretch - as above, make sure the tape is snug, but not too tight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Inseam:","nodeType":"text"},{"data":{},"marks":[],"value":" Measure from the inside of your leg (crotch area) down to your ankle. This is especially useful for choosing between full-length, 7/8, cropped, or capri styles.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Leg length:","nodeType":"text"},{"data":{},"marks":[],"value":" Leggings will fit differently depending on your height. If you're taller, some styles may sit slightly shorter at the ankle - or even higher on the waist. If you're petite, full-length leggings might bunch at the bottom. Most of our styles are cut to a standard inseam length, but keep an eye out, some collections offer ","nodeType":"text"},{"data":{"uri":"/collections/petite-leggings/womens"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"short","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/tall-leggings/womens"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"tall","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" options to help you find your best fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4yO2Rde6vvluAJAfLjSw7Y","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Affects the Fit of Your Leggings?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"You know that feeling—when one pair of leggings fits like a dream, and another (same size, maybe even the same brand) just doesn’t hit the same? You’re not alone, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and","nodeType":"text"},{"data":{},"marks":[],"value":" you’re not imagining it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That difference usually comes down to the design details. From fabric weight to seam placement to the tightness of the waistband, there are small but important features that shape how leggings fit, feel, and move with your body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So if you’ve ever asked yourself, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"“Why do these leggings feel tighter / looser / thicker than my others?” -","nodeType":"text"},{"data":{},"marks":[],"value":" here are the answers you’ve been looking for.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Compressive vs Relaxed Fits","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Let’s talk compression.","nodeType":"text"},{"data":{},"marks":[],"value":" That snug, second-skin feel you get from high-compression leggings? It’s there for a reason: offering muscle support, security, and a held-in fit that moves with you through every lift, lunge and PB. But here’s the thing: compression can feel ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"tight","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"sHxFCwby1jWs0FMkVCRtv","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“A compressive should feel snug and supportive… it helps reduce muscle oscillation, improve efficiency, and reduce fatigue,” making them perfect for high-impact workouts like running, plyometrics or weightifting where extra support and stability can make all the difference explains Laura.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"The lower the percentage of elastane = the more compressive the leggings will feel.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Compressive Fit Leggings","nodeType":"text"},{"data":{},"marks":[],"value":":","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/adapt/womens"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adapt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (Camo: 7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/lift-seamless"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Lift Seamless","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (8% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/vital-seamless/womens"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Vital Seamless","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":": ","nodeType":"text"},{"data":{},"marks":[],"value":"(7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/products/gymshark-soft-sculpt-leggings-black-ss25"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Soft Sculpt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“If you’re in between sizes or prefer a less restrictive fit, it might feel a little too much to wear compression-style leggings for ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-leggings"},"content":[{"data":{},"marks":[],"value":"everyday wear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or lower-impact sessions like yoga.” mentions Laura. Instead, opt for something with a more relaxed fit (with higher elastane).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{"target":{"sys":{"id":"1diDW3owjSrLHpsqbL93cu","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Undecided on what Vital leggings to choose? Discover the compression, fit, and design differences between Vital and Vital Soft in ","nodeType":"text"},{"data":{"uri":"/blog/article/gymshark-vital-collections"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"our guide to the Vital collections.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Relaxed Fit Leggings","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Some styles are designed to feel more effortless, stretchy, flexible, and wearable from studio to sofa. These are your “throw on and go” leggings. They move with you, breathe with you, and feel almost weightless. Perfect for Pilates, dog walks, ","nodeType":"text"},{"data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"data":{},"marks":[],"value":"long-haul flights","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" - or just days when you want leggings to ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"feel","nodeType":"text"},{"data":{},"marks":[],"value":" like leggings, not shapewear.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So if you’re looking for something relaxed and breathable, we’re talking 22% elastane styles like:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/whitney"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Whitney","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", with its buttery elastane blend and super-soft finish","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/products/gymshark-training-leggings-leggings-pink-ss25"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", a simple pair of leggings with that lived-in feel from first wear","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/elevate/womens"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Elevate","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ideal for flexibility, breathability, and studio workouts","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The higher the elastane, the stretchier the feel. So if compression isn't your vibe right now? These are the leggings for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6IElBCjOuLFZ06U6J21ult","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fabric Thickness","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Not all leggings are built the same, and a big part of what makes one pair feel totally different from another? The fabric weight and thickness.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6O5GaPYcfK9pJekeefjUD7","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thicker fabrics","nodeType":"text"},{"data":{},"marks":[],"value":" offer more structure, support, and coverage. They’re ideal for strength training, ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"data":{},"marks":[],"value":"colder weather sessions","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or anytime you want that sculpted, held-in feel, particularly around the ","nodeType":"text"},{"data":{"uri":"/blog/article/best-ab-exercises"},"content":[{"data":{},"marks":[],"value":"core ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"and ","nodeType":"text"},{"data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"data":{},"marks":[],"value":"glutes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". But that extra support can come with added warmth and a slightly firmer fit, which might feel restrictive during sweatier or high-mobility workouts (","nodeType":"text"},{"data":{"uri":"/blog/article/best-plyometric-exercises"},"content":[{"data":{},"marks":[],"value":"plyometrics","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", yoga, bouldering, etc).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thinner fabrics","nodeType":"text"},{"data":{},"marks":[],"value":", on the other hand, feel weightless, stretchy, and breathable- perfect for ","nodeType":"text"},{"data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"data":{},"marks":[],"value":"working out in warmer climates","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", cardio, or low-impact sessions like Pilates and yoga. They move with you effortlessly. While thin might feel lightweight and great for a hot-weather session, it can sometimes lack the coverage and confidence needed for the squat rack and offer less structure or modesty, especially in light colours or high-stretch positions.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Here’s how the collections compare:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thick/Supportive: ","nodeType":"text"},{"data":{},"marks":[],"value":"Vital, Adapt, ","nodeType":"text"},{"data":{"uri":"/collections/lift-seamless"},"content":[{"data":{},"marks":[],"value":"Lift","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/products/gymshark-corset-seamless-leggings-black-aw24"},"content":[{"data":{},"marks":[],"value":"Corset,","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{"uri":"/collections/flex/womens"},"content":[{"data":{},"marks":[],"value":"Flex","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thin/Breathable:","nodeType":"text"},{"data":{},"marks":[],"value":" Elevate, ","nodeType":"text"},{"data":{"uri":"/collections/running"},"content":[{"data":{},"marks":[],"value":"Running","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", Whitney, Training, Soft Sculpt","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"💡 ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Real talk:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re new to Gymshark and your first pair is something like ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Adapt Camo","nodeType":"text"},{"data":{},"marks":[],"value":", they might feel a little heavy or restrictive if you’re using them for yoga or running. That’s not a design flaw; it’s just not the right match for the movement. These are our compressive leggings, and their thickness is made to hold up under pressure… think squats, ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-deadlift-properly-deadlift-variations"},"content":[{"data":{},"marks":[],"value":"deadlifts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and ","nodeType":"text"},{"data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"data":{},"marks":[],"value":"leg day lifts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", not necessarily downward dogs and 10Ks.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"So, what should you go for?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Want warmth, coverage, or extra support around your midsection?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Go for thicker fabrics like Adapt, Vital, or Lift Seamless. They’ll sculpt and support you through every heavy rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prefer flexibility, stretch, and freedom of movement?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Opt for lightweight, breathable fabrics like Elevate, Whitney, or Running. These collections are made for flow, speed, and comfort.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"And if you’re after something versatile? Choose your leggings based on your most frequent workout style.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Waistband Style","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’ve ever had to pause mid-squat to adjust your leggings or felt the waistband dig in before you’ve even started moving, you know how important this key feature can be.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5NkxjvBMeHAiXUEnLpoOpC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Rolling, slipping, digging in, or sitting too high on your torso- waistband issues are one of the most common reasons people don’t feel confident in their leggings. And the truth is, it’s not always about sizing. Sometimes, it’s the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"style","nodeType":"text"},{"data":{},"marks":[],"value":" of waistband that just isn’t right for your body or your workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s why we offer a variety of waistband designs. Here’s how they differentiate, and how you can find the right one for you:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Smaller Waistbands:","nodeType":"text"},{"data":{},"marks":[],"value":" Often found on low-rise or Training styles, giving a more relaxed and flexible fit.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Taller Waistbands: ","nodeType":"text"},{"data":{},"marks":[],"value":"Seen on styles like Adapt, these offer more coverage and hold, ideal for hinging and squatting.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ribbed Waistbands:","nodeType":"text"},{"data":{},"marks":[],"value":" Add texture and structure for a more sculpted hold and often more compression.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flat-Lock Waistbands: ","nodeType":"text"},{"data":{},"marks":[],"value":"Minimise bulk and chafing with smoother seams, perfect for relaxed yoga ‘fits.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Seamless Waistbands:","nodeType":"text"},{"data":{},"marks":[],"value":" Blend into the legging body for maximum comfort and a minimal style.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Want to avoid the waistband rolling when you squat? Go for a taller, compressive waistband. Prefer comfort over core-hugging support? A slimmer or seamless option might suit you better and solve the digging-in issue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you prefer more support around the waist, opt for high-rise leggings with compressive waistbands like Adapt or Vital","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":".","nodeType":"text"},{"data":{},"marks":[],"value":" If you like something more flexible or have to roll your waistband down because it sits too high, look for low-profile waistbands like our Running Leggings or the Training Leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Bum Scrunch or No Bum Scrunch","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you love that sculpted, peachy look or prefer something more subtle, glute detailing can make a big difference to how your leggings fit, and how confident you feel in them.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6TWqdwKnh3zYzXBJrwGgU3","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"A ","nodeType":"text"},{"data":{"uri":"/collections/ruched-bum"},"content":[{"data":{},"marks":[],"value":"bum scrunch","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is a ruched seam that runs along the glutes, either stitched internally or externally, designed to enhance shape by adding lift, definition, and separation.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“Back seams or scrunches help define the natural curve of your glutes.” says Laura. “Without them, the fabric can smooth everything into one shape”.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"But scrunch isn’t for everyone. Depending on your glute shape or height, the seam can sometimes sit too high, landing on the lower back rather than the glutes. If that’s the case you could try:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Internal scrunch seams ","nodeType":"text"},{"data":{},"marks":[],"value":"(like ","nodeType":"text"},{"data":{"uri":"/collections/legacy/womens"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Legacy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Whitney","nodeType":"text"},{"data":{},"marks":[],"value":") for a more natural fit","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Or ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"contouring panels and shading","nodeType":"text"},{"data":{},"marks":[],"value":" (like ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Vital","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/collections/leggings-with-pockets"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Lifting Pocket","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Diffuse Seamless","nodeType":"text"},{"data":{},"marks":[],"value":") to define the glutes without the scrunch","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you prefer a more subtle shape or modest silhouette, seamless styles without the scrunch should be your go-to. Here’s how a few of our collections compare:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"With scrunch: ","nodeType":"text"},{"data":{},"marks":[],"value":"Vital Sculpt, Whitney, Lifting Dipped, Power","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Without scrunch: ","nodeType":"text"},{"data":{},"marks":[],"value":"Diffuse, Training, Elevate, Everyday","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"bum scrunch leggings","nodeType":"text"},{"data":{},"marks":[],"value":", be prepared for a more defined look and snugger feel. Sizing up can help reduce tightness across the glutes if needed.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"1FlR8I9p0X9enmeEfqBUzD","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"10v0JuEkDkAQREphUpTIMy","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Seams… and Cameltoe","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Cameltoe: while it’s largely down to anatomy, the combo of legging fabric, rise, and seam placement can make all the difference when it comes to the way your leggings fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"While some styles feature front seams for added shaping and body contouring, they can also create unwanted bunching and discomfort, especially with thinner fabrics or a legging that has a tighter fit. This is where you’ll want to turn your attention to seamless…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re looking to avoid cameltoe, or you just don’t like the placement of a front-seam, collections like Adapt Seamless, Soft Sculpt and Vital will soon become your best friend: specifically engineered without front seams for added comfort (and a smoother fit).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That being said, when it comes to leggings, it’s not a one-style-fits-all: what works well for one person may not suit another, so trying different styles is key to finding your perfect leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"yGiJD36PeSPqvvhZsmtz8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"4hn6e4XOrFpGJ9juIsZbUH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Leg Lengths","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Length really matters. Too short and you’re left with an unintentional capri, and an awkward gap between your ","nodeType":"text"},{"data":{"uri":"/collections/socks/womens"},"content":[{"data":{},"marks":[],"value":"socks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and your leggings. Too long, and you’ll have to roll the excess fabric sitting at your ankles.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4esvAfpmjCYcXffLdwuGpm","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your height, inseam, and even your calf size can all affect how your leggings sit on the body - and whether we like it or not, it’s something that can impact both our comfort, and our performance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Most Gymshark leggings are available in full-length (down to the ankle but there are cropped (capri) options or 7/8s depending on your preference, height, and proportions.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Capri/Cropped:","nodeType":"text"},{"data":{},"marks":[],"value":" Best for petite heights looking for a full-length feel, warm weather, Y2K styling","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"7/8s Length:","nodeType":"text"},{"data":{},"marks":[],"value":" Hits just above the ankle - ideal for everyday wear and those of average height","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Full-Length: ","nodeType":"text"},{"data":{},"marks":[],"value":"Great for taller individuals in need of more coverage or cold-weather training","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"We offer tall and short versions in selected styles like Elevate and Vital, which can help if your inseam measures between 2 sizes, and you’re in-need of more customised leg coverage.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"To find your best leg length, measure your inseam from the inside of your leg (crotch to ankle). If you’re unsure whether to go for short, regular, or tall, try on the regular length first - if there’s bunching at the ankle, go short; if the leg feels too short or the rise sits low, try tall.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6iy7F7cVSQXmBPfoVYQo9L","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"14aML20fb6ztWuGm59YWwu","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Color (Yep, Really)","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Same size, different color - but they feel completely different on? ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"You’re not imagining it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Darker fabrics (especially black) can “sometimes feel more snug than the same product in a lighter colorway, due to the dyeing and finishing process”, mentions Laura.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lighter shades, however, might feel a little stretchier, but can sometimes offer less coverage, and sheer out, especially during deep stretches or squats.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"“We carefully test and compare all color variations to make sure every pair of leggings fits and performs the way they should”, but it never hurts to read reviews and try multiple shades if fit is your top priority.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Rolling Your Waistband Down? Here’s What It Might Be Telling You","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether it’s for a low-rise aesthetic, or to ease the pressure post-meal or mid-workout, rolling your waistband down can feel like a quick fix. But if it’s something you find yourself doing every time you wear your leggings - that’s not just a habit, it’s a fit flag.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Rolling too often can stretch out the waistband and stop it from staying put, meaning that over time, your leggings won’t last (or perform) the way they’re meant to. If you’re constantly folding the waistband, consider switching to a mid, or low-rise fit legging that’s designed to sit right where you want it to - no adjustments, no compromise.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4go8oSeRHbbVGREwXMILYk","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Final Tips","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"When it comes to finding your perfect leggings, the details matter. Waistband style, fabric thickness, compression level, seams, even color, all play a role in how leggings fit and feel on your body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If your leggings are rolling, riding up, or digging in, it’s not you- it’s likely the style, size, or fabric choice. Listen to your body and don’t be afraid to switch it up. Try a different rise, go for a stretchier waistband, or opt for a lighter fabric if you need more give.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s all about finding what works for you, so whether that’s something dark and compressive for a supportive feel, or lightweight and adjustable, at the end of the day, comfort during your workout is key.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Comfort = confidence.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"And if the fit’s not right? We’ve got you. Gymshark offers free returns in the UK and US. You’ve got 30 days to swap or return, just keep the tags on and make sure they’re unworn.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"36cj1nx1kIRzoIYAsMxcvF","type":"Entry","createdAt":"2024-10-01T10:53:07.123Z","updatedAt":"2025-08-29T09:04:43.197Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Download The Gymshark App To Shop (Leggings)","buttonOneLabel":"Shop Gymshark Leggings","buttonOneLink":"https://gymshark.onelink.me/R4DB/leggings","buttonOneVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-06-25T17:30+01:00","rightColumnLayout":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2oJrHjkegkD17ufDewBd0N","type":"Entry","createdAt":"2021-02-11T10:12:17.378Z","updatedAt":"2024-11-25T16:27:01.304Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":832,"revision":31,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"How To Wear Crew Socks With Leggings, And More Styling Tips","caption":"The socks over leggings trend is all the rage. Cool, comfy, and stylish, find out how to wear socks with leggings and how to style your crew socks, the new way.","slug":"how-to-style-crew-socks","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"metaTitle":"How To Wear Crew Socks With Leggings, And More Styling Tips","metaDescription":"The socks over leggings trend is all the rage. Cool, comfy, and stylish, find out how to wear socks with leggings and how to style your crew socks, the new way.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3xPx9cpfZ3aoKVqWZXPRAp","type":"Asset","createdAt":"2024-09-30T09:20:41.674Z","updatedAt":"2024-09-30T09:20:41.674Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Crew socks homepage","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3xPx9cpfZ3aoKVqWZXPRAp/18fc266aa27dad5b6283b2d18a97970c/Crew_socks_homepage.png","details":{"size":576995,"image":{"width":600,"height":600}},"fileName":"Crew socks homepage.png","contentType":"image/png"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3QfTK6kWSoSWlIfJVPpbKl","type":"Asset","createdAt":"2024-09-18T08:42:16.445Z","updatedAt":"2024-09-18T08:42:16.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Crew socks mobile","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3QfTK6kWSoSWlIfJVPpbKl/414a33084dd343a3f80c9fb261d22bc5/Crew_socks_mobile.jpg","details":{"size":245747,"image":{"width":800,"height":800}},"fileName":"Crew socks mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6gPWHhjHBSaHEZoL1ADKtT","type":"Asset","createdAt":"2024-09-18T08:42:56.934Z","updatedAt":"2024-09-18T08:42:56.934Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Crew socks desktop","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6gPWHhjHBSaHEZoL1ADKtT/fdfbfcf98ffb3c370f3dd235ed7c48e1/Crew_socks_desktop.jpg","details":{"size":2823409,"image":{"width":3360,"height":3360}},"fileName":"Crew socks desktop.jpg","contentType":"image/jpeg"}}},"tableOfContents":["Socks Over Leggings | Is It A New Trend?","What’s The Difference Between Crew Socks And Ankle Socks?","How To Wear Socks With Leggings","How To Style Crew Socks | Outfit Ideas"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"An everyday necessity, but also a statement piece when styled to the nines, it’s true that the right pair of socks can transform an outfit. Once reserved for sports, the humble crew sock has gained quite the notoriety in recent years as celebs, influencers, and even designers incorporate the accessory into their looks to add interest and elevate an outfit.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But it’s not just outside the gym that crew socks are trending. Runners, lifters, and class-goers are all sporting crew socks; pulled up with shorts or pulled-over leggings. Why are they so popular? Well, it could just be that the longer alternative to ankle socks makes for the ","marks":[],"data":{}},{"nodeType":"text","value":"perfect","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" length of socks to work out in. Not too short, not too long; plus the material used is designed to stay put, which is a huge plus when you’re exercising… oh and did we mention they’re also extremely comfortable?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But that’s just the technicalities, it’s clear as day that we’re in a sock-happy era and we’re proud to show off our socks again. When ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/no-show-socks"},"content":[{"nodeType":"text","value":"pop-socks ","marks":[],"data":{}}]},{"nodeType":"text","value":"and ankle socks once reigned (and they of course still have their place), we’re now obsessed with color-coordinating our crew socks, juxtaposing the sporty socks with varying aesthetics and playing around with socks to ramp up simple outfits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So look no further for the lowdown on how to style ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":"; with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/leggings/womens"},"content":[{"nodeType":"text","value":"leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", for the gym, dressed up, and much more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1U84SqL3a93n5BhRPhGcYG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Socks Over Leggings | Is It A New Trend?","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6PZ1MLcVD3eofW3UqKBowu","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have been wondering, is the socks over leggings trend new? Well, not quite. The comfy ankle-warming ensemble is certainly a more modern fashion trend to wear in the gym or with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" outfits, but its roots go way back to the 80s. Think leg-warmers over leggings and retro aerobic videos and you’re on the right track. Crew socks were part of the original athleisure wear crew (pardon the pun), worn with leggings, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-style-biker-shorts"},"content":[{"nodeType":"text","value":"cycling shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", and oversized sweatshirts, and today they’re repurposed for yoga, lifting, running, and stylish casual wear. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why? Socks over leggings are comfy, they look cool, and they do an excellent job in keeping your ankles warm, perfect for winter runs and cold-warehouse gym workouts.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What’s The Difference Between Crew Socks And Ankle Socks?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"Crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":" offer a classic style, providing comfort, warmth, and coverage as they extend up the leg to around mid-calf length. Because of their longer length, it’s popular to wear crew socks in various colors and patterns to make a statement or to match your outfit. Ankle socks, on the other hand, are shorter in length, typically reaching just above the ankle and just short of where your shoes end to stay hidden.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Over on TikTok, conversations are branding ankle socks as a Millennial fashion choice, and well they might actually be on to something. It’s fair to say showing off your socks is in, but go back 10 to 15 years ago and all we wanted to do was hide our socks and let our exposed ankles do all the talking (flashbacks of chinos and ankles everywhere). On the flip side, there’s no denying that ankle socks are great for those occasions you’re wearing low-cut shoes like sneakers, boat shoes, or loafers and don’t want your socks peeping through, but the trend of the moment is definitely to pair these shoes with crew socks. Why not give it a go?","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"...","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Wear Socks With Leggings","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4GgbTtyWxncnGKE5nY2zjP","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Choose A Full-Length Pair Of Leggings","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The socks over legging trend kind of only works with full-length leggings, choose a capri, or a cropped version and you’ll be left with an awkward slither of leg on show. Every pair on our current roster of leggings is ankle-length, so you can go to town choosing the right style for you. For a thicker everyday legging, we’d recommend the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-vital-seamless-2-0-leggings-black-marl-aw21"},"content":[{"nodeType":"text","value":"Vital Seamless Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", and for a more second-skin feel, go for the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-elevate-leggings-black-aw22"},"content":[{"nodeType":"text","value":"Elevate Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Select The Right Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now it’s time for the crucial sock selection; to achieve the cool socks over leggings look you should choose a pair of crew socks. These are socks that go past your ankles and sit roughly mid-calf. This way they’ll cover the end of your leggings and can be worn scrunched around the ankle or pulled fully up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Go Classic With White Crew Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Right now, white crew socks are ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" fashionable choice to wear with leggings, whether you’re on the way to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-pilates"},"content":[{"nodeType":"text","value":"Pilates ","marks":[],"data":{}}]},{"nodeType":"text","value":"or heading to lift some heavy plates. White socks are an undeniable classic, sporty yet stylish, pairing the bright (stain-free) whites with a pair of gym leggings achieves that effortless cool-girl aesthetic.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Or... add A Pop Of Color","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While white crew socks are the typical choice, using your socks to add a pop of color is a simple way to brighten an outfit. We all love a fun sock, so why not try something different and swap your usual classic whites for a colorful pair of crew socks? You can match your workout outfit or even your bag to show off your color co-ordinating skills. We’ve got plenty of colors to choose from, whether it’s neutral earthy tones or bright pastels, find the pop of color that works for you.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Crew Socks With Sneakers","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Let’s complete the ‘fit by pairing your leggings and crew socks with sneakers. For smart-casual looks, flat sneakers like tennis shoes may be the way to go, as although more relaxed than a loafer or pair of flats, they still add an elevated touch to the outfit. On the sportier side, the chunky dad sneakers are bang on trend and pair perfectly with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"comfy athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" leggings and crew socks outfits.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6c3mNTwL9yZ8Lw33cQmt3l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Style Crew Socks | Outfit Ideas","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Believe it or not, styling options for crew socks are aplenty, and they go far beyond the norm of athletic wear. If you’ve never stepped foot into crew socks territory before, then there’s no time like the present. Select a pair of crisp white crew socks and let’s get moving.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks can be worn casually with workout outfits, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/matching-sets/womens"},"content":[{"nodeType":"text","value":"matching workout sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/loungewear/womens"},"content":[{"nodeType":"text","value":"loungewear sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and trust us when we say a slouchy sock can transform the simplest of outfits. Alternatively, we’re big fans of wearing crew socks with preppy looks, and dressier outfits and to bring a more relaxed vibe to smarter ‘fits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are our top tips on how to style crew socks with shorts and leggings, and how you can wear them for running errands, lounging, and dressing up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Workout Outfits","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2PkGsz0KaTfdSvvFi07zxq","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Crew Socks With Shorts","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For working out, crew socks have to be the first choice. Contrary to popular belief, crew-length socks do not make your legs look shorter. If you wear crew socks with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/shorts/womens"},"content":[{"nodeType":"text","value":"shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", doing so can actually help balance the proportions of your outfit by creating a fabric break before your sneakers. Not to mention the easy opportunity to color match your socks with your top or coordinate with the tones of your matching workout set.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Crew Socks With Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another go-to workout outfit is leggings with crew socks. This might just be ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" it-girl athleisure wear look of the 2020s; the subject of thousands of what I wore to the gym reels, hot girl walk ‘fits, and Pilates princess OOTDs. There is something about a crew sock over leggings that makes the look seem so put together and considered when really it’s just a simple trick that completes an outfit.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Crew Socks Outfits For Running Errands","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6iblSPyeL0i35wNeXusfLW","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Oversized Sweatshirt And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This specific combo is a savior for running errands and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"nodeType":"text","value":"traveling","marks":[],"data":{}}]},{"nodeType":"text","value":", especially long journeys as it offers the ultimate comfort. As such a simple base, the ‘fit gets a boost from a pair of crew socks, which adds dimension and texture to the outfit. Pair your socks with sneakers and you’re ready for whatever the day throws at you.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Blazer And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wearing your crew socks over leggings with an oversized blazer on top is the perfect running errands outfit when you still want to look put together and stylish. It’s a simple fit that can have you out the door in minutes, but the structured silhouette on top adds an elevated touch to the outfit. We love the blend of casual and sophisticated elements here, especially when you pair slouchy crew socks with chunky sneakers, and why not add a pair of sunglasses and a fancy bag to ","marks":[],"data":{}},{"nodeType":"text","value":"chic","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" up the look even more?","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Crew Socks Outfits For Lounging","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7q5jKpaxFynGEJ51oWOkK8","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Sweat Shorts And Sliders","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When the lounging ‘fits are so good you don’t want to leave the house… well this is where crew socks excel. Just picture it, you wake up knowing you have a lazy lounge day ahead of you, so you slip into your soft sweat shorts, and slouchy tee, and pop on a fresh pair of crew socks, the only thing that’ll complete this fit is a pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/slides"},"content":[{"nodeType":"text","value":"comfy sliders ","marks":[],"data":{}}]},{"nodeType":"text","value":"that hug your feet for a full day of relaxation!","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Matching Sweats","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Some cozy occasions call for being swaddled in a snuggly blanket all day, and sometimes they call for a matching sweatsuit… they’re kind of the something right? Cozy, comfy, and perfect for rest days, a matching hoodie and sweatpants are the crème de la crème of loungewear. We love the look of a pair of slouchy crew socks peeping out from underneath the cuff of your sweatpants, and besides our fluffy bed socks, they’re the best socks for lounging in.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5eNuYdOPk7jg5DAV1nAAgO","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Dress Up Your Crew Socks","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. With A Summer Dress","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A more modern way to wear your crew socks is by dressing them up in expected ways. Sporty socks with a dress? It sounds like it wouldn’t work, but believe us when we say it does. Summer days often mean a lot time spent walking outdoors, so pop on a pair of crew socks with a short summer dress or sundress with sneakers or flats for comfy feet all day long. The classic option would be to wear sandals but adding a sporty sock jazzes up an outfit and quickly adds some interest to the look.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Preppy With Loafers","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks feel right at home with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"preppy aesthetics","marks":[],"data":{}}]},{"nodeType":"text","value":", and in this case, we’ll stick to the status quo and lean right into that. For trendy preppy looks, think somewhere along the lines of a pleated ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-style-a-tennis-skirt"},"content":[{"nodeType":"text","value":"tennis skirt","marks":[],"data":{}}]},{"nodeType":"text","value":" and a polo or sporty shorts and an oxford button-up, the ‘fit is complimented even more when choosing a pair of crew socks and chunky loafers to step out in.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"3. Crew Socks And Sandals","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’re ending with a controversial fashion combination… crew socks and sandals. Hold back on the cringe for one moment, socks and sandals have actually made a bit of a comeback, and that’s not just with flat sandals either. Yes, we think they pair beautifully with sliders and Birkenstocks, but we’re also seeing crew socks styled with heeled sandals and dresses for a playful take on a dressed-up outfit. Because why not? Fashion is meant to be fun, so why not start with your socks?","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heard enough about socks and want to find your perfect pair of leggings? We’ve got everything you need to know in our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/gymshark-leggings-fit-guide"},"content":[{"nodeType":"text","value":"Find Your Fit Leggings Size Guide","marks":[],"data":{}}]},{"nodeType":"text","value":" so that your next pair of leggings can be your new favorite.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you live in your leggings but you’re looking for some new styling inspiration, find out ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-wear-leggings-to-work"},"content":[{"nodeType":"text","value":"how to style leggings for work","marks":[],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/style-guide-what-to-wear-with-flare-leggings"},"content":[{"nodeType":"text","value":"what to wear with flared leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-scrunch-butt-leggings"},"content":[{"nodeType":"text","value":"the best scrunch butt leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" for your next workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Never miss a new drop when you hit the button below and download the Gymshark App to shop!","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7BBL9m7MCImDOPbchYBSsB","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}}],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"publishDate":"2024-06-24T14:48+00:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7hPUAlJ40JonkDsHwWoDUz","type":"Entry","createdAt":"2024-12-31T09:00:03.060Z","updatedAt":"2025-01-06T17:39:51.575Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":86,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"What Length Gym Shorts Should I Be Wearing? ","caption":"Find the perfect short length with our guide, learn to measure the inseam, choose a short length based on activity, and more.","slug":"best-length-shorts","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US"],"metaTitle":"How Long Should My Gym Shorts Be? A Guide From Inseam To Activity","metaDescription":"Find the perfect short length with our guide, learn to measure the inseam, choose a short length based on activity, and more.","noIndex":false,"noFollow":false,"tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2nFtcdgROD6UURWMK5SXnP","type":"Asset","createdAt":"2024-12-27T09:20:49.817Z","updatedAt":"2024-12-27T09:20:49.817Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"es-US"},"fields":{"title":"What Length Shorts Should I Buy","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2nFtcdgROD6UURWMK5SXnP/b64946836b940fc247a4a510cf65dbc2/What_Length_Shorts_Should_I_Buy.jpg","details":{"size":2480191,"image":{"width":3360,"height":3360}},"fileName":"What Length Shorts Should I Buy.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6fuMwUkvjYn2xT73vdws4a","type":"Asset","createdAt":"2024-12-27T09:21:05.222Z","updatedAt":"2024-12-27T09:21:05.222Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"What Length Shorts Should I Buy Mobile","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6fuMwUkvjYn2xT73vdws4a/334133aa3fd30a97a13842908712d3da/What_Length_Shorts_Should_I_Buy_Mobile.jpg","details":{"size":358470,"image":{"width":800,"height":800}},"fileName":"What Length Shorts Should I Buy Mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2nFtcdgROD6UURWMK5SXnP","type":"Asset","createdAt":"2024-12-27T09:20:49.817Z","updatedAt":"2024-12-27T09:20:49.817Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"locale":"es-US"},"fields":{"title":"What Length Shorts Should I Buy","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2nFtcdgROD6UURWMK5SXnP/b64946836b940fc247a4a510cf65dbc2/What_Length_Shorts_Should_I_Buy.jpg","details":{"size":2480191,"image":{"width":3360,"height":3360}},"fileName":"What Length Shorts Should I Buy.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"introductionText":"The fit of your gym shorts is about as important as finding the playlist that’ll take you through a 1RM. Let us explain; too short, and you’re spending your whole workout nervous about revealing a little too much, but too long, and you’ll feel unsupported and restricted by excess fabric.","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We know shopping for workout shorts can be overwhelming. Considering length, activity, and what’s in trend, it’s no easy feat. But finding your perfect length can be a game changer when it comes to your training, and we won’t judge you if you buy more than one pair of shorts because of it.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Read on to find the best short length for your height, style, and activity with our detailed guide. With all the info you need and advice from our menswear designer, James Redish, you’ll soon feel confident shopping for a pair of shorts.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Inseam On Shorts?","marks":[],"data":{}}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“The inseam of your shorts is the length of the inside leg from the rise seam (crotch) to the hem.” says our menswear designer, James Redish. ","marks":[],"data":{}}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Often measured in inches, it’s a key sizing measurement that will determine which pair of shorts you’ll end up buying.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Most of us have heard of the rule ‘shorts should be 2 inches above the knee’, but with fashion trends constantly changing, this might be as outdated as skinny jeans and ankle socks. In recent years, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-are-hoochie-daddy-shorts"},"content":[{"nodeType":"text","value":"hoochie daddy shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" have taken centre stage, gaining notoriety for being shorter than short, while social media has helped the resurgence of old-school basketball shorts. So, finding the perfect short length for you just isn’t a one-size-fits-all.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Measure Your Inseam For Shorts","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6KMzp6pmbdHd6mLcvQJhT9","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To find out what your perfect inseam is, find a pair of shorts (workout or otherwise) that fit you well length-wise. Take them off, lay them down, and measure the distance between the crotch and the bottom of the inner leg. This will give you your preferred inseam.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you don’t have a pair of shorts that you like the length of and you’re finding your shorts are too long for you, try putting them on and rolling them up to the perfect length, then clip them in place and remove the shorts. When off, you can measure the inseam length to capture the desired length.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alternatively, if you feel the shorts you have are too short, you might want to measure the inseam as it is and opt for the next length up.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Length Should My Gym Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The right inseam for you is dependent not just on preference, but also on your height and the activities that you’ll be wearing them for. While some athletic shorts require more range of movement (ROM) and therefore, less fabric, for others, you’ll want slightly more coverage for a comfortable fit. Here are the most common inseam lengths that you’ll find available:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/5-inch/mens"},"content":[{"nodeType":"text","value":"5” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" The shorter of the bunch, 5-inch shorts will generally sit on the upper thigh, making them perfect for running unrestricted and flaunting your quads on ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"leg day","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/7-inch/mens"},"content":[{"nodeType":"text","value":"7” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" One of the most popular lengths, and it’s no wonder why, 7-inch shorts should sit on your mid to lower thigh and are the epitome of versatility - they’re ready for whatever’s on the agenda.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"9” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Dipping into longer territory, 9-inch shorts can sit at or just above the knee, depending on your height. Offering a little more coverage than their shorter counterparts, they are ideal for any gym workout.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"11” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"11-inch shorts are the longest of the bunch and generally sit on or below the knee; this length may be a little restrictive for the gym but will bring style and comfort to rest day.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Find The Right Inseam Length For My Activity","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Running Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A popular inseam length of choice for ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running-shorts/mens"},"content":[{"nodeType":"text","value":"running shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" is 3-4 inches. \"Running benefits having a smaller inseam as it promotes freedom of movement, feels lighter and more breathable due to their being less fabric\" says James Redish. You can afford to go shorter her due to the linear motion you create when running - there’s no deep squatting or bending involved, so you don’t need to worry about the limited fabric stretching or lifting in unwanted places.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’re all about working out in what makes you feel comfortable, so if the thought of short-shorts makes you recoil, why not try 2-in-1 shorts which contain a slightly longer, fitted pair of inner shorts for additional coverage and a little extra support.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2Xrhoc8jSy9OKQovTLJP0l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Length Should My Shorts Be For Working Out?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For generalist gym-goers, 5” and 7” shorts should be your go-to. The ideal all-rounders; these mid-length shorts offer the best of both worlds by keeping most of your leg free, offering freedom of movement and breathability. So you can stay cool as you work up a sweat while remaining comfortably covered.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"Kzimwc63qqsCu2Tp7ZN1T","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Shorts Length Should I Be Wearing For Weightlifting?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shorter shorts such as 5” and 4” are a cult fave for bodybuilding and weightlifting. Think back to the golden era of bodybuilding, and it’s short-shorts and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/stringers/mens"},"content":[{"nodeType":"text","value":"stringers","marks":[],"data":{}}]},{"nodeType":"text","value":" that come to mind. Sitting at the upper thigh, 4” and 5” shorts offer more than just an opportunity to flex your quads. With less fabric sitting around your leg and restricting your movement, it’s easier to reach deeper in your squats and hinge freely during your deadlifts, gains loading.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3L5ox5DbtEYOWVmQHjIoH6","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Shorts Be For HIIT and Hybrid Training?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When it comes to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"nodeType":"text","value":"hybrid training","marks":[],"data":{}}]},{"nodeType":"text","value":", you need to be able to move your body in every twist, jump, and lift at speed, so shorts that support your movement are a no-brainer. That’s why we’d recommend mid-length 5” and 7” shorts, which generally sit at the mid-thigh and allow for unrestricted movement and breathability, while also providing the coverage and support you need to comfortably move from burpee to v-up. Lightweight and moisture-wicking, our 7-inch shorts are exactly what you need to hit your goals.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/2-in-1-shorts/mens"},"content":[{"nodeType":"text","value":"2-in-1 shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" also make a great match for HIIT and functional workouts, thanks to the fitted inner shorts that help keep you supported and covered from every angle as you go set after set.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2TYUiogKW0HpQo1Da4OF9C","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"The Perfect Short Length For Rest Day","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"On rest days, it’s 9” and 11” shorts that take centre stage. The longest of their counterparts, 9” shorts such as ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/jogger-shorts/mens"},"content":[{"nodeType":"text","value":"jogger shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" offer a comfy and relaxed fit that’s perfect for active recovery exercises such as walking, stretching, and lounging. The longer and looser fit gives laid-back vibes, while more spacious pockets allow you to store everything you need for the day ahead.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5AiDZYLohKVMwcr3XyY4Ji","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3mM1KshkgmjOmMlWxp3FXY","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"Your shorts, your style. Wear what feels good to you","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"At the end of the day, the length of your shorts isn’t a big deal—while certain lengths offer advantages for specific sports, the most important thing is choosing what feels best for you. And while it might be important for you to keep up with the trends, they’re changing all the time anyway, so make sure you feel good in the length you opt for. If you’re really not sure on what length of shorts to go for… it never hurts to ask your partner or trusted friend for some advice on what looks best on you.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3FMfzn30UBpnzgmSTtnvr5","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}}],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2amwIiDdtj3JqEDxAapCwA","type":"Entry","createdAt":"2024-12-04T15:38:16.736Z","updatedAt":"2025-07-23T16:33:47.066Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":75,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Maaria Khatri","slug":"maaria-khatri","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7nCYorcFOsKfF4Ter5e8u4","type":"Asset","createdAt":"2025-06-04T13:01:38.716Z","updatedAt":"2025-06-04T13:01:38.716Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"MK","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7nCYorcFOsKfF4Ter5e8u4/85a3d74709dc05d1c2b1870339098f29/MK.png","details":{"size":2037,"image":{"width":200,"height":200}},"fileName":"MK.png","contentType":"image/png"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Maaria, a local Search expert (and previous SEO executive here at Gymshark) who has a special knack for knowing exactly what you're searching for - whether that's on Google, TikTok or Reddit","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Always on the lookout for the latest trends and the questions that you might have about it, she puts her audience at the centre of everything she does: inspiring, educating and empowering people to get the answers they need.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Armed with a L2 nutrition qualification, Maaria takes a holistic approach to health and embraces any opportunity to get the endorphins flowing - balancing daily walks with running, HIIT, spin, yoga, and her newest obsession: dance fitness.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Maaria, a local search expert who has a special knack for knowing exactly what you're searching for - whether that's on Google, TikTok or Reddit.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}}],"noIndex":false,"noFollow":false,"metaDescription":"Read articles by Maaria Khatri, on Gymshark Central."}},"publishDate":"2024-12-31T09:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1kylvLnSQiCucwJ4VRn9ic","type":"Entry","createdAt":"2024-07-19T12:48:55.775Z","updatedAt":"2025-05-30T12:00:03.302Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":264,"revision":16,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"What To Wear To Pilates | Cute Pilates Outfits For Your First Class","caption":"Discover the best pilates clothes to wear to your workout with our stylish pilates outfit ideas. Think buttery soft Pilates leggings, strappy sports bras, and light layers that move with you.","slug":"what-to-wear-to-pilates-or-cute-pilates-outfits","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}}],"metaTitle":"What To Wear To Pilates | Cute Pilates Outfits","metaDescription":"Discover the best pilates clothes to wear to your workout with our stylish pilates outfit ideas. Think buttery soft Pilates leggings, strappy sports bras, and light layers that move with you.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71upZ8RlQvjqEXWHjxUd6u","type":"Asset","createdAt":"2025-05-29T11:10:18.603Z","updatedAt":"2025-05-29T11:10:18.603Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pilates outfits desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/71upZ8RlQvjqEXWHjxUd6u/2f52906e1b936b136c340454186f98fa/Pilates_outfits_desktop.jpg","details":{"size":2564408,"image":{"width":3360,"height":3360}},"fileName":"Pilates outfits desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6dEV1EVE03mtzw3ALZN4iT","type":"Asset","createdAt":"2025-05-29T11:10:18.609Z","updatedAt":"2025-05-29T11:10:18.609Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pilates outfits mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6dEV1EVE03mtzw3ALZN4iT/f46f5e9c4962e81745ad3a42f020b4f8/Pilates_outfits_mobile.jpg","details":{"size":339593,"image":{"width":800,"height":800}},"fileName":"Pilates outfits mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71upZ8RlQvjqEXWHjxUd6u","type":"Asset","createdAt":"2025-05-29T11:10:18.603Z","updatedAt":"2025-05-29T11:10:18.603Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Pilates outfits desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/71upZ8RlQvjqEXWHjxUd6u/2f52906e1b936b136c340454186f98fa/Pilates_outfits_desktop.jpg","details":{"size":2564408,"image":{"width":3360,"height":3360}},"fileName":"Pilates outfits desktop.jpg","contentType":"image/jpeg"}}},"tableOfContents":["What To Wear To A Pilates Class","Pilates Clothes Checklist:","4 Cute Pilates Outfit Ideas For Women","Pilates Outfits FAQ"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pilates has amassed a cult following like no other over the last few years, but it’s not just the exercise that has surged in popularity. ","nodeType":"text"},{"data":{"uri":"/collections/pilates/womens"},"content":[{"data":{},"marks":[],"value":"Pilates clothes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" have become a popular fashion style of their own, w","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"ith","nodeType":"text"},{"data":{},"marks":[],"value":" TikTok coining the term “Pilates Princess”: an aesthetic characterized by pink and white ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"data":{},"marks":[],"value":"athleisure","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/collections/black-leggings/womens"},"content":[{"data":{},"marks":[],"value":"black leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", leg warmers, and ballet-esque tops.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But it’s not all about dressing to a theme, although Pilates fashion does offer more room for creativity and fun styles since there are often more options than high-impact exercise clothing. ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-pilates"},"content":[{"data":{},"marks":[],"value":"Pilates is a low-impact workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", so naturally, the outfits tend to be a bit more relaxed than workout clothes that are designed to be pushed to the limit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Unlike the compressive waistband leggings you might wear for your ","nodeType":"text"},{"data":{"uri":"/blog/article/the-best-workout-splits-for-every-goal"},"content":[{"data":{},"marks":[],"value":"lifting sessions","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", your Pilates clothes should be non-restrictive and breathable, accommodating for all the folds, bends, tucks, and stretches you'll be performing in your workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pilates classes usually have a laid-back open atmosphere conducive to the slow and controlled movements you’ll be performing, and for this, there’s nothing more important than feeling comfortable in what you wear.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s why second-skin, buttery soft fabrics, cooling cotton, and activewear that’s not ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"too","nodeType":"text"},{"data":{},"marks":[],"value":" tight are a must for mat or reformer sessions.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s discover what to wear to your first Pilates class, including what","nodeType":"text"},{"data":{"uri":"/collections/leggings/womens"},"content":[{"data":{},"marks":[],"value":" leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/shorts/womens"},"content":[{"data":{},"marks":[],"value":"shorts ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"styles are best, the cutest color combos, and styling inspiration for functional and fashionable Pilates outfits for your next trip to the studio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4g2RXHov7OG7XAaHgzPZGi","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What To Wear To A Pilates Class","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"No doubt you want your Pilates outfit to be functional, comfortable, and stylish, because the best Pilates clothes let you move freely through every flow ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and","nodeType":"text"},{"data":{},"marks":[],"value":" look cute enough for a post-class selfie to celebrate another workout in the books.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Consider reaching for something form-fitting to reduce distractions, like a pair of buttery soft leggings, stretchy lightweight ","nodeType":"text"},{"data":{"uri":"/collections/cycling-shorts"},"content":[{"data":{},"marks":[],"value":"cycling shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or a longline ","nodeType":"text"},{"data":{"uri":"/collections/low-support-sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"low-impact bra","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A sculpted Pilates outfit will allow you to study your form and movement in the mirrors and for your teacher to give you prompts to improve your body alignment.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"With that in mind, you may want to avoid wearing something too loose on the bottom (like ","nodeType":"text"},{"data":{"uri":"/collections/joggers-sweatpants/womens"},"content":[{"data":{},"marks":[],"value":"baggy sweatpants","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), and since you'll spend a lot of time in your Pilates class with your legs in the air, you might feel a lot more comfortable wearing bottoms that stay put (and avoid flashing anyone!).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're spending a lot of time on the mat and don't feel like going barefoot yet, why not put on pair of non-slip socks to keep you grounded as you move? Slipping around the mat isn’t the only hiccup you want to avoid, you’ll want to keep your hair out your face as you hold those pikes and inversions. So for those with long locks, say goodbye to flyaway hairs and pop on a ","nodeType":"text"},{"data":{"uri":"/collections/hair-accessories"},"content":[{"data":{},"marks":[],"value":"headband","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"or tie your hair up in a cute ","nodeType":"text"},{"data":{"uri":"/collections/hair-accessories"},"content":[{"data":{},"marks":[],"value":"scrunchie.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What To Wear For Pilates | The Essential Checklist:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Form-fitting tops: ","nodeType":"text"},{"data":{},"marks":[],"value":"Form-fitting tops are best for Pilates as they are typically made from sweat-wicking materials to keep you cool. They stay close to your body, don’t slip around, and allow your instructor to see your form.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Low or medium-impact sports bra: ","nodeType":"text"},{"data":{},"marks":[],"value":"Strappy, lightweight sports bras are popular for Pilates, as these styles typically offer lower ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-find-the-right-sports-bra"},"content":[{"data":{},"marks":[],"value":"chest support ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"as Pilates is a low-impact exercise. Those with a bigger cup size might want to consider still wearing medium-high support bras for exercise, and if you’re unsure, take a look at our ","nodeType":"text"},{"data":{"uri":"/blog/article/gymshark-sports-bras-sizing-and-fits"},"content":[{"data":{},"marks":[],"value":"guide to finding the correct sports bra support level","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"High-waisted lightweight leggings: ","nodeType":"text"},{"data":{},"marks":[],"value":"Second-skin leggings with a lightweight feel and stretchy fit are ideal for Pilates workouts as they move with you. Choose high-waisted options that stay in place.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Biker shorts: ","nodeType":"text"},{"data":{},"marks":[],"value":"Biker shorts are an excellent alternative to leggings for the warmer months. Choose high-waisted shorts and lightweight fabrics for Pilates.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pilates socks: ","nodeType":"text"},{"data":{},"marks":[],"value":"Pilates","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{"uri":"/collections/socks"},"content":[{"data":{},"marks":[],"value":"socks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" are essential to wear as they have a non-slip grip on the soles to keep you safe from slipping. They are a also great option for those who don’t like going barefoot.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hair ties: ","nodeType":"text"},{"data":{},"marks":[],"value":"Keep your hair out of your face so you can move distraction-free.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sweatsuit: ","nodeType":"text"},{"data":{},"marks":[],"value":"A","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"comfy hoodie and sweatpants are perfect for throwing on for your commute to the studio and after class, as you begin to cool down.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your Buy Guide To The Best Pilates Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ready to shop? Here’s your top choices in each category; from strappy sports bras, to soft stay put leggings, get your Pilates outfit in a few clicks.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stylish Strappy Sport Bras","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s be real. You don’t necessarily need high-impact support for Pilates (those size xxs-m) but you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"do","nodeType":"text"},{"data":{},"marks":[],"value":" need a sports bra that keeps up with your moves, feels good against your skin, and bonus points if it looks cute doing so. Whether you’re into stretchy mat classes or more intense reformer flows, these strappy sports bras offer a flattering fit, light-to-","nodeType":"text"},{"data":{"uri":"/collections/medium-support-sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"medium support","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and plenty of breathability.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"From open-back details to ruched fronts and soft seamless fabric, each of these Pilates sports bras is designed to complIment high-waisted Pilates leggings and be layered under cute stretchy tanks. Wear them solo for hot Pilates, or pair them with your fave crop top when you want a little more coverage.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Front cut-outs, soft stretch and sculpting.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Seamless, sweat-wicking, and lightweight designs.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull-over comfort and adjustable straps.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Soft ruching and twist front for a feminine touch.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Flattering necklines and unique details.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"7dWVfax1XrWgEHSEVla41L","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tanks & Tops","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Layering is key for Pilates, especially when your class transitions from ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"warm-up stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to slow lengthening resistance-movements. The best Pilates tops combine comfort, functionality, and style, offering a little coverage without compromising movement. These tanks and crops are typically made from soft, breathable fabrics with details like","nodeType":"text"},{"data":{"uri":"/collections/built-in-bras/womens"},"content":[{"data":{},"marks":[],"value":" built-in bras","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"/collections/halter-sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"halter necks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and flattering silhouettes that move with your body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re heading to a heated mat class or cooling down post-session with an iced latte, these pieces work perfectly layered over a strappy bra or styled solo with your favorite Pilates leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Tops that hold you in all the right places without riding up mid-roll-up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Built-in bras to add gentle support without the need for layering","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Sleek and sweat-wicking fabrics.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Flattering halter necks and thin straps for freedom of movement.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Buttery soft, stretchy, and super flattering.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"3M7PpJiimGxoT1qydg9bSg","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pilates Leggings & Bottoms","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"When it comes to what to wear for pilates, a sleek pair of high-waisted leggings are the real MVP of your reformers ‘fit, and for a classic look, black is always a winner. You want your pair of shorts, flares or leggings to stay in place as you stretch, lunge, and twist - no slipping, sagging, or constant adjusting. Look for sculpting waistbands, complete stretch, and breathable fabric that supports without compressing too much (especially around the waist).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"From all-black classics to on-trend flared leggings, these bottoms provide lightweight comfort and seamless performance creating the perfect mix of yoga-chic and Pilates-pro. Plus, they’re perfect for hot Pilates, reformer, or even a quick post-class jog home.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"High-waisted fits that stay put through every rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Flattering flares and crossover waists.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Seamless leggings that move ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"with","nodeType":"text"},{"data":{},"marks":[],"value":" your body (no cameltoe).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lightweight and luxe leggings for both function and fashion.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ultra-smooth and comfortable light compression. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"6O60qSy6zQJ5NYHfzK0PKX","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Jumpsuits & Unitards","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re in a lazy dressing kinda mood, a Pilates ","nodeType":"text"},{"data":{"uri":"/collections/all-in-one/womens"},"content":[{"data":{},"marks":[],"value":"jumpsuit","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is your new best friend. These all-in-ones are buttery soft, breathable, and built to move with no tugging, adjusting, or mid-class wardrobe mishaps. Whether you’re into shorts or full-length styles, ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-your-bodysuit"},"content":[{"data":{},"marks":[],"value":"bodysuits outfits","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" make it easy to nail your Pilates outfit in one effortless step.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Plus, they double as a great base layer for cooler days when you want to throw on a zip-up or ","nodeType":"text"},{"data":{"uri":"/collections/oversized-hoodies/womens"},"content":[{"data":{},"marks":[],"value":"oversized hoodie ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"for a easy","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"data":{},"marks":[],"value":" athleisurewear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ‘fit or ","nodeType":"text"},{"data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"data":{},"marks":[],"value":"comfy airport look.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What you’ll love:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stylish strappy back designs.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Short lengths perfect for summer studio sessions.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Long-lengths that double as leggings for athleisurewear styling.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Playful cuts for when you’re feeling bold","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"6YqjD6FcZIPZC59ZIeKHEY","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4 Cute Pilates Outfits For The Studio & Beyond","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Heading to a Pilates class? We've got the perfect outfit for you. Whether you have a busy day after Pilates, so want something cute and comfortable or you want to dress in all-black, or, ballet-core styles, we've got the 'fits for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1. Pilates-to-Brunch","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"57eSTunVn8HcTV2EIejaGn","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Are your weekend Pilates classes often followed by a day packed to the brim with plans? If so, then we’re sure you want to nail that low-key yet cute pilates outfit that’ll keep you comfortable from your commute to the studio to your coffees and catchups. What better than the easy to wear strappy jumpsuit for that off-duty look that'll transition perfectly from the mat to whatever the rest of your day has on offer. Throw on a baggy button-up shirt for a lightweight layer, or a relaxed ","nodeType":"text"},{"data":{"uri":"/collections/zip-hoodies/womens"},"content":[{"data":{},"marks":[],"value":"zip hoodie","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"for a cool and comfy ‘fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. All Blacked Out","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"4Xu50ztP3SjVmp9yQoG2Lw","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Monochromatic outfits… from the runways at fashion week, to your favorite gym 'fits, you just can't go wrong with an ","nodeType":"text"},{"data":{"uri":"/collections/black-gym-sets/womens"},"content":[{"data":{},"marks":[],"value":"all-black look","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". For a chic Pilates Outfit in everyone’s favorite neutral, match an inky tank with black Pilates leggings for a slinky feline look, and enjoy the buttery soft, stretchy fabrics that move with you from pose to pose. Complete the look with a non-slip pair of socks in black so you can match head-to-toe.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fancy keeping the monochrome vibes but in a slightly softer tone? Why not choose an all-","nodeType":"text"},{"data":{"uri":"/collections/brown-gym-sets/womens"},"content":[{"data":{},"marks":[],"value":"brown outfit ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"for Pilates with our choice of melt-in-the-mouth worthy ","nodeType":"text"},{"data":{"uri":"/blog/article/brown-outfits"},"content":[{"data":{},"marks":[],"value":"mocha pieces.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3. Ballet-Inspired","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"32b89D76YjXcJVASQpb2mp","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’ve been on any social media site in the last year, you’ll have noticed there’s been a bit of a crossover with the Pilates and Ballet outfit aesthetics. Pink hues, and feminine cuts reign supreme, and cutesy athleisure wear outfits that look perfect in a naturally-lit studio. Choose a soft pinks for your ","nodeType":"text"},{"data":{"uri":"/blog/article/balletcore-style-guide"},"content":[{"data":{},"marks":[],"value":"balletcore ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"checklist and a soft and stretchy low-impact bra that’s perfect for pilates. For a sophisticated style, pop on crossover waist leggings in classic black, and enjoy the support and stretch that allows you to move freely. Tie your hair up with a cutesy scrunchie to complete the look.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4. Ready To Flow","nodeType":"text"}],"nodeType":"heading-3"},{"data":{"target":{"sys":{"id":"31nfoavducOeouns8fBb5C","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although Pilates classes can start and end quite slowly and calmly, in the midst of your workout, it can be handy to have clothing layers you can whip off when you start feeling the heat. Pick a sculpting ","nodeType":"text"},{"data":{"uri":"/collections/vests/womens"},"content":[{"data":{},"marks":[],"value":"vest top ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"that’s slightly looser fitting, but won’t ride up as you begin moving from plank to pike. Layer it over a strappy delicate ","nodeType":"text"},{"data":{"uri":"/collections/sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"sports bra ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"for maximal style and wear with a pair of neutral","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"brown tone","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"shorts for an elevated studio look.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4i6vPBF91kXvdpFL869Uo9","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Squeezing some cardio into your weekend? Luckily for you, you don’t even need to leave the comfort of your own home if your short on time… check out the chillest cardio workouts in our ","nodeType":"text"},{"data":{"uri":"/article/what-is-cozy-cardio-the-tiktok-trend-uncovered"},"content":[{"data":{},"marks":[],"value":"guide to cozy cardio.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Find your favorite Pilates workout 'fits at the touch of a button with our Gymshark App!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5aE3xzJ2aFYzv3D8j2P17a","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-05-30T13:00+01:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5bgJM5PmIvNRKJvv5wB0xN","type":"Entry","createdAt":"2025-05-09T12:00:02.072Z","updatedAt":"2025-05-21T16:00:32.205Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":242,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"How To Remove Sweaty Smells From Your Workout Clothes | Cleaning Tips","caption":"Freshly washed workout clothes still stinking of sweat? Discover why sweaty smells linger long after leaving the gym and keep your workout clothes smelling fresh wash after wash.","slug":"how-to-remove-sweaty-smells-from-your-workout-clothes","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"category":{"sys":{"type":"Link","linkType":"Entry","id":"rgGWQyzMB0ZUh6b54b545"}},"metaTitle":"How To Remove Sweaty Smells From Your Workout Clothes | Cleaning Tips","metaDescription":"Discover why sweaty smells linger long after leaving the gym and how to keep your workout clothes smelling fresh wash after wash.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6mP06NfbmWsM3ETwrjWdHD","type":"Asset","createdAt":"2025-04-25T13:41:32.395Z","updatedAt":"2025-04-25T13:41:32.395Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Sweat desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6mP06NfbmWsM3ETwrjWdHD/bdb44a725d123e7a490fb4b1413c7494/Sweat_desktop.jpg","details":{"size":6923419,"image":{"width":3360,"height":3360}},"fileName":"Sweat desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2KZIRxj1396P6d6dS3P9u4","type":"Asset","createdAt":"2025-04-25T13:41:32.404Z","updatedAt":"2025-04-25T13:41:32.404Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Sweat mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2KZIRxj1396P6d6dS3P9u4/cacc0baefb78c3db5771c1db00d32564/Sweat_mobile.jpg","details":{"size":449900,"image":{"width":800,"height":800}},"fileName":"Sweat mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6mP06NfbmWsM3ETwrjWdHD","type":"Asset","createdAt":"2025-04-25T13:41:32.395Z","updatedAt":"2025-04-25T13:41:32.395Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Sweat desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6mP06NfbmWsM3ETwrjWdHD/bdb44a725d123e7a490fb4b1413c7494/Sweat_desktop.jpg","details":{"size":6923419,"image":{"width":3360,"height":3360}},"fileName":"Sweat desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["Why Do My Workout Clothes Smell Even After Washing Them?","The Best Way To Wash Sweaty Workout Clothes","How To Get The Sweat Smell Out Of Your Clothes"," Washing Tips To Remember","Tips For Preventing Sweaty-Smelling Workout Clothes In The Future"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"[The advice provided in this article is intended for general informational purposes only and should not be considered professional guidance. Washing techniques may vary depending on the specific materials and care instructions of each garment. Always refer to the care label on your clothing and, if in doubt, consult a professional for advice.]","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’ve all been there. You walk into the gym, feeling fresh in your newly washed ","nodeType":"text"},{"data":{"uri":"/collections/new-releases/womens"},"content":[{"data":{},"marks":[],"value":"activewear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" that has spent the last two days air-drying. But as you start ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"your warm-up","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", it hits you - the unmistakable, lingering smell of sweat coming from your clothes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why does this keep happening? And why does it happen so often?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We explore why those sweaty smells can be so stubborn, and, more importantly, show you how to keep your workout clothes smelling fresh wash after wash to help your garms bounce back even your most intense workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why Do My Workout Clothes Smell Even After Washing Them?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"We sweat, there’s no avoiding that, but don’t worry, there are a few reasons why workout clothes might hold onto odors even after a good wash:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Synthetic fabrics trap sweat:","nodeType":"text"},{"data":{},"marks":[],"value":" Simply put, performance fabrics do a pretty good job of trapping sweat. This is because the ","nodeType":"text"},{"data":{"uri":"/collections/moisture-wicking-shirts/mens"},"content":[{"data":{},"marks":[],"value":"moisture-wicking garment’s","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" job is to draw moisture away from the skin onto the surface of the fabric, helping to keep you cool and dry as you work. But the downside of this is that this same feature also means that sweat and body oils are drawn into the fabric fibers of your workout clothes, making it tricky to fully remove those bad odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Bacteria and sweat: ","nodeType":"text"},{"data":{},"marks":[],"value":"There’s no nice way around it, when you use workout clothes for their function, over time, bacteria from sweat accumulates on the garments... particularly if they’re not washed properly. Bacteria and oils can cling to the fibres, and if not washed correctly, this trapped bacteria will become noticeable as it will release a bad odour into the air when your body begins to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Washing them incorrectly: ","nodeType":"text"},{"data":{},"marks":[],"value":"The above issues can be exacerbated by washing your workout clothes incorrectly. Using washing detergent that’s not strong enough to remove odors, using the wrong wash cycle (e.g., cotton instead of synthetics), or adding fabric softeners can create a residue on your clothes that actually traps in unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You’re wearing the wrong workout clothes: ","nodeType":"text"},{"data":{},"marks":[],"value":"Not all workout clothes are built for the same purpose! Not all activewear is enhanced with sweat-wicking technology, nor do all performance garments feature lightweight designs. Wearing activewear that’s not lightweight, breathable or moisture-wicking for your ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"high-intensity workouts can result in smelly workout clothes. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The Best Way To Wash Sweaty Workout Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Create a cleaning mixture by combining one part distilled white vinegar with four parts cold water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Immerse your activewear and allow it to soak for 15–30 minutes to loosen sweat and grime.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Once soaked, sort your activewear by color (dark or light) and wash them separately. Avoid mixing in different fabric garments like towels or jeans, and ensure all zippers are closed to prevent snagging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Since most bacteria and grime accumulate on the interior of garments, turn your workout clothes inside out before placing them in the washing machine.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Follow instructions if you have a sport-specific detergent, otherwise, use approximately two teaspoons of detergent for a full load or less for smaller loads to prevent residue buildup.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Select a cold water setting and the gentle cycle as hot water and vigorous spin can agitate your workout clothing, damaging the fibres and shortening their lifespan.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"If you have the option, choose a synthetic cycle with a low spin, which is ideal for washing activewear without causing unnecessary wear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Hang your workout clothes to air-dry on a drying rack and optimally in a well-ventilated area. If you must use a dryer, choose the lowest heat setting possible to avoid fabric damage.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deep Cleaning Advice:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Get The Sweat Smell Out Of Your Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If the smell is still there, it’s time to deep clean your workout gear, and who would’ve guessed that the humble white vinegar bottle in the back of your cupboard would be the key to getting the sweat smell out of your clothes? Follow the below steps to deep clean your workout clothes and eliminate stubborn sweat odors:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prepare a cleaning solution by mixing one part distilled white vinegar with three parts water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Submerge your workout garments (limit to a few items at a time) and let them soak for at least one hour to break down the odor-causing bacteria.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wash your clothes according to the care label instructions, or opt for a cold, gentle cycle as previously mentioned to preserve the fabric’s integrity.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer into the final rinse cycle. Avoid using chlorine bleach; instead, choose an antibacterial sanitizer that won’t harm the fibers of your activewear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nWashing Tips To Remember","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Remember these four important tips to make sure your activewear is washed correctly, every time. If you follow these steps you can ensure your workout clothes will be kept in good shape, and free from sweaty smells.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Avoid ","nodeType":"text"},{"data":{},"marks":[],"value":"leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"7dtKbUp3guIeeFucsirGwa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"1. Avoid leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Workout clothes tend to trap sweat and bacteria more than regular clothes and tossing them straight into the hamper without airing them out is a quick way to increase the bacteria in your clothes, making odors even harder to eliminate later. If you can, hang your clothes up immediately after a workout to allow them to air dry. Open your window or leave the clothes somewhere well-ventilated to help sweat evaporate, minimizing the smell. If you’re in a rush, even laying them out flat rather than stuffing them in the laundry basket can make a big difference in reducing odor buildup.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"2. Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"It might seem like the logical move to add more detergent to tackle strong smells, but using too much can actually make the problem worse. The issue with too much detergent is that it doesn't always rinse out properly which can cause a residue to form over the fibres which trap bacteria and sweat inside, leading to persisting odors. Don’t add more washing detergent than the instructions call for, and for extra odour-fighting power, look for detergents specifically formulated for activewear that help break down oils and bacteria without leaving residue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"3. Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Regular detergent alone isn’t always enough to kill all bacteria, especially in cold water, which is often recommended for washing workout clothes. Adding a laundry sanitizer to the rinse cycle is an easy way to eliminate bacteria without using harsh chemicals like bleach, which can weaken synthetic fibres. Look for sport-specific anti-bacterial sanitizers, and check that they’re safe for non-cotton fabrics. You can use these sanitizers every few washes for a deep clean of your workout clothes to prevent bacteria buildup, meaning fresher-smelling clothes after every workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fabric softeners are often added to laundry to make clothes feel soft and smell fresh, but they’re a no-go for workout gear. Softener products coat fibers with a thin layer of waxy residue that can trap sweat, oils, and bacteria in synthetic fabrics. Over time, this buildup can make odors worse and may also reduce the moisture-wicking properties that keep you cool during workouts. Instead, skip the softener altogether. \n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tips For Preventing Sweaty-Smelling Workout Clothes In The Future","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Maintaining fresh-smelling activewear goes beyond proper washing techniques, in fact, it can all start from the type of deodorant you’re putting on! Here are some future-proof strategies to keep your workout clothes odor-free:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose the right anti-perspirant:","nodeType":"text"},{"data":{},"marks":[],"value":" Opt for an anti-perspirant rather than just deodorant (that only masks smell) as this will help to reduce sweat production, minimizing the moisture that creates odor.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Select appropriate workout attire:","nodeType":"text"},{"data":{},"marks":[],"value":" When choosing moisture-wicking athletic wear, consider the specific demands of your activity. For high-intensity workouts or ","nodeType":"text"},{"data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"data":{},"marks":[],"value":"hot-weather runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", choose lightweight polyester blends with breathable designs over thicker performance fabric, to help keep you cool and dry.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Skip the laundry basket:","nodeType":"text"},{"data":{},"marks":[],"value":" Always air dry your activewear first to maintain fabric integrity and prevent odor retention.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your workout clothes wisely: ","nodeType":"text"},{"data":{},"marks":[],"value":"Invest in high-quality, breathable fabrics with sweat-wicking technologies that facilitate proper ventilation, reducing the buildup of sweat and odor.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5qQPxwNdtlZgReaRy45b3M","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"UwnIi1UmGMhX5zrnicl7s","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Final Thoughts","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Dealing with sweaty-smelling workout clothes doesn’t have to be a constant battle. There’s no need to fear stinky workout clothes even after a thorough wash. By understanding why odors linger, adopting an effective washing routine, and implementing preventative measures, you can ensure your activewear remains fresh and functional. Remember to choose the right fabrics, follow proper washing guidelines, and maintain good hygiene practices. With these strategies, your workout gear will be rid of bad smells and ready for the next sweaty session.\n\n","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Keep up to date with all the latest drops and shop new products for lifting, running, yoga, and more when you download The Gymshark App below!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"XWOCXIrIkv9RGWpn7uoxA","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-05-09T13:00+01:00","rightColumnLayout":true}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sRdXE5P5MeV5yq2qof1sn","type":"Entry","createdAt":"2024-09-27T17:03:47.969Z","updatedAt":"2025-03-19T12:26:15.000Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":29,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Leggings","slug":"leggings","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leggings From Gymshark","metaDescription":"The ultimate leggings lowdown! Discover how to style, select and smash your workouts with the perfect pair — because when you feel good, you lift better."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5uBS6yBSB22HsBjFoh6dz4","type":"Entry","createdAt":"2024-09-27T18:39:03.019Z","updatedAt":"2025-03-19T12:28:47.695Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":84,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sports Bras","slug":"sports-bras","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Sports Bras","metaDescription":"Say goodbye to sports bra dilemmas. From sizing struggles to selecting the right sports bra, we've got you covered. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3EvULVkvS1eDpol1H66O5N","type":"Entry","createdAt":"2024-09-30T14:00:21.256Z","updatedAt":"2025-03-19T12:28:38.018Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Accessories","slug":"accessories","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Accessories","metaDescription":"Accessories content from Gymshark Central. "}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"52vwz6AIjqNtJ2kP9f4aqf","type":"Entry","createdAt":"2024-09-26T17:01:31.132Z","updatedAt":"2025-03-19T12:23:03.231Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":36,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Sales","slug":"sales","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Gymshark Sales","metaDescription":"Wondering when the next Gymshark Sale is? Rumour has it it's just around the corner. The Gymshark Black Friday Sale, 2024, is coming soon..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"es-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}}],"metaTitle":"Best Gym Outfits to Build with the Gymshark Black Friday Discounts","metaDescription":"Upgrade your gym 'fits in the Gymshark Black Friday Sale 2025. Discover outfit ideas for lifting, running, and rest days, plus tips to mix, match, and save big.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2XNWRwC7JqUBeHko1io6bY","type":"Asset","createdAt":"2025-11-11T11:10:07.574Z","updatedAt":"2025-11-11T11:10:07.574Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"BF outfits","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2XNWRwC7JqUBeHko1io6bY/4bf15b369831f398b5016d7642c49e1e/BF_outfits.jpg","details":{"size":7202029,"image":{"width":3360,"height":3360}},"fileName":"BF outfits.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6Q4S1xNFqlFvnfxDdAaEUr","type":"Asset","createdAt":"2025-11-11T11:10:07.579Z","updatedAt":"2025-11-11T11:10:07.579Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"BF outfits mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6Q4S1xNFqlFvnfxDdAaEUr/830b87bd7314cb2b747c61a92ba2dc33/BF_outfits_mobile.jpg","details":{"size":488754,"image":{"width":800,"height":800}},"fileName":"BF outfits mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2XNWRwC7JqUBeHko1io6bY","type":"Asset","createdAt":"2025-11-11T11:10:07.574Z","updatedAt":"2025-11-11T11:10:07.574Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"BF outfits","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2XNWRwC7JqUBeHko1io6bY/4bf15b369831f398b5016d7642c49e1e/BF_outfits.jpg","details":{"size":7202029,"image":{"width":3360,"height":3360}},"fileName":"BF outfits.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["Why Build Your Gym Outfits During the Gymshark Black Friday Sale?","Best Gym Outfits for Every Training Style","Premium Picks Worth Grabbing in the Black Friday Sale","How to Mix, Match & Save on Your Gym Outfits","Quick Outfit Ideas to Add to Your Black Friday Cart","Final Tips for Getting the Best Deals"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Black Friday’s nearly here, and if you’ve been waiting for the perfect excuse to upgrade your gym fits, this is it.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you train hard, you need outfits that perform as well as they look - pieces that bring confidence, comfort, and that ","marks":[],"data":{}},{"nodeType":"text","value":"ready-to-train","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" mindset the moment you put them on. Ones that keep up through squats, sprints, but offer something for those well-deserved sofa days too. And right now, Gymshark’s ","marks":[],"data":{}},{"nodeType":"text","value":"Black Friday Sale","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" is your moment to ","marks":[],"data":{}},{"nodeType":"text","value":"mix, match, and save","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" on the fits you’ll wear on repeat, whether that’s in the gym, out running, or just running errands.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From lifting and running to hybrid training and everyday athleisure, we’ve pulled together the best outfit ideas to help you build your dream gym wardrobe for less.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"The BLACK FRIDAY SALE IS LIVE","marks":[],"data":{}},{"nodeType":"text","value":".","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" And we’re offering ","marks":[],"data":{}},{"nodeType":"text","value":"up to 50%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" off everything. ","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3wkDUQQpRmZ29G4ZMkiUq3","type":"Entry","createdAt":"2024-11-21T13:54:32.453Z","updatedAt":"2024-11-22T12:45:09.608Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":16,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Gymshark Black Friday","buttonOneLabel":"Shop Womenswear","buttonOneLink":"https://hymshark.com/collections/outlet/womens","buttonOneVariant":"primary","buttonTwoLabel":"Shop Menswear","buttonTwoLink":"https://hymshark.com/collections/outlet/mens","buttonTwoVariant":"primary"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Build Your Gym Outfits During the Gymshark Black Friday Sale?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Black Friday isn’t just about saving money; it’s about making your money go further, for the pieces you love and have saved to your wishlists. When premium pieces drop in price, it’s the perfect time to build the full outfits you’ve been eyeing up - without rethinking your checkout basket.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think of it as your training wardrobe reset.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Quality performance gear:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gymshark pieces are made for movement, supportive, breathable, and built to last through every PB and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-remove-sweaty-smells-from-your-workout-clothes"},"content":[{"nodeType":"text","value":"wash cycle","marks":[],"data":{}}]},{"nodeType":"text","value":". The pieces you get this sale will last you for lifts and lifts to come.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Styles you’ll actually wear:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" From","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/seamless-leggings/womens"},"content":[{"nodeType":"text","value":" seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/heavyweight-hoodies"},"content":[{"nodeType":"text","value":"heavyweight hoodies","marks":[],"data":{}}]},{"nodeType":"text","value":", these are the fits you’ll keep reaching for long after the sale ends. So make the most of the sale and buy the items you actually want, not just the ones that are lower cost.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mix, match & save:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The Gymshark Black Friday sale means you create your own capsule gym wardrobe, pairing discounted sets across collections to suit your training type, colour palette, or everyday style.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So whether you’re team","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-lift-heavier-weights"},"content":[{"nodeType":"text","value":" heavy lifting","marks":[],"data":{}}]},{"nodeType":"text","value":" or love a good ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"nodeType":"text","value":"hybrid training session","marks":[],"data":{}}]},{"nodeType":"text","value":", here’s how to build the best gym outfits to add to your Black Friday wishlist.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Best Gym Outfits for Every Training Style","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Different training, different fits. You’ll want light and airy fabrics for cardio, confident oversized layers for lifting, and high-tech performance gear for those hybrid days. Here’s how to build the right outfit for how you move.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Lifting Outfits On Sale","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here’s the thing: when you lift, you want support that works with your body, and the tech to enhance your performance. Compression, stretch, and security are key. Look for leggings with waistbands that stay-put as you ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-ultimate-guide-to-romanian-deadlifts-plus-the-best-variations"},"content":[{"nodeType":"text","value":"RDL ","marks":[],"data":{}}]},{"nodeType":"text","value":"and muscle tanks that give you full ROM for every ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/dumbbell-back-exercises"},"content":[{"nodeType":"text","value":"dumbbell back exercise","marks":[],"data":{}}]},{"nodeType":"text","value":". Here are some outfit ideas to take you straight from checkout to your next lifting session.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"For Women","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build your lifting outfit with:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stretchy seamless leggings with sculpting compression and sweat-wicking tech for stay-put confidence under the bar.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Supportive ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/sports-bras/womens"},"content":[{"nodeType":"text","value":"sports bras","marks":[],"data":{}}]},{"nodeType":"text","value":" that stay put through every press and raise. Go strappy for a fashionable touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Easily removed zip layers for warmth during warm-ups and between sets.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/oversized-t-shirts/womens"},"content":[{"nodeType":"text","value":"Baggy tees","marks":[],"data":{}}]},{"nodeType":"text","value":" for days you want to lock in cotton comfort, and don’t want something form-fitting.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6PTjPvoDS1Yt5mIatI7G9t","type":"Entry","createdAt":"2025-11-11T11:33:17.094Z","updatedAt":"2025-11-11T11:33:17.094Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Women's lifting picks","linkText":"Shop Women's Lifting Picks","linkSlug":"/collections/lifting/womens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1tisDpQQzxfQj5B74b2L8t","type":"Entry","createdAt":"2025-11-11T11:33:12.542Z","updatedAt":"2025-11-21T13:58:12.203Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Women's lifting picks","productHandles":"gymshark-adapt-animal-seamless-leggings-leggings-purple-aw25,gymshark-power-oversized-t-shirt-ss-tops-black-aw25,gymshark-ruched-sports-bra-black-ss22"}}]}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"For Men","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build your lifting outfit with:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lifting","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/shorts/mens"},"content":[{"nodeType":"text","value":" shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" with stretch where it counts (5-7” to be safe) so you can hit depth without restriction.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/stringers/mens"},"content":[{"nodeType":"text","value":"Stringer vests","marks":[],"data":{}}]},{"nodeType":"text","value":" or seamless ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/tanks/mens"},"content":[{"nodeType":"text","value":"tanks","marks":[],"data":{}}]},{"nodeType":"text","value":" for breathability and freedom of movement (especially under the armpits for upper body sessions).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/oversized-t-shirts/mens"},"content":[{"nodeType":"text","value":"Oversized tees ","marks":[],"data":{}}]},{"nodeType":"text","value":"or lightweight ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/hoodies/mens"},"content":[{"nodeType":"text","value":"hoodies ","marks":[],"data":{}}]},{"nodeType":"text","value":"for casual gym 'fits, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/pump-cover/mens"},"content":[{"nodeType":"text","value":"pump cover ","marks":[],"data":{}}]},{"nodeType":"text","value":"layers or cooling down.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"77BQLTdnqdxm4wgYXbHS3y","type":"Entry","createdAt":"2025-11-11T14:25:49.978Z","updatedAt":"2025-11-11T14:25:49.978Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"BF Men's lifting picks","linkText":"Shop Men's Lifting Picks","linkSlug":"/collection/lifting/mens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5L2OlvHqJNAGknCSrnpgBB","type":"Entry","createdAt":"2025-11-11T14:25:47.521Z","updatedAt":"2025-11-11T14:25:47.521Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Men's Lifting Picks","productHandles":"gymshark-power-5-shorts-shorts-grey-aw25,gymshark-power-t-shirt-ss-tops-black-aw25-3,gymshark-2012-strength-tank-sleeveless-tops-grey-aw25"}}]}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💡 ","marks":[],"data":{}},{"nodeType":"text","value":"Style note:","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Darker tones like charcoal, deep red, or black pop under gym lighting and hide chalk marks, win-win.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Running Outfits On Sale","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running"},"content":[{"nodeType":"text","value":"Running gear","marks":[],"data":{}}]},{"nodeType":"text","value":" needs to do one thing: keep you comfortable while you keep moving. Sweat-wicking fabrics, light layers, and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/reflective"},"content":[{"nodeType":"text","value":"reflective details","marks":[],"data":{}}]},{"nodeType":"text","value":" make all the difference when the pace picks up. And we can’t forget that looking good is as important on your runs as ever, so we don’t compromise on style.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"For Women","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build your running outfit with:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running/womens"},"content":[{"nodeType":"text","value":"Running ","marks":[],"data":{}}]},{"nodeType":"text","value":"or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/vital-seamless/womens"},"content":[{"nodeType":"text","value":"Vital ","marks":[],"data":{}}]},{"nodeType":"text","value":"leggings with breathable, quick-dry fabric and waistbands that don’t roll down.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/long-sleeve/womens"},"content":[{"nodeType":"text","value":"Long-sleeve tops","marks":[],"data":{}}]},{"nodeType":"text","value":" and half-zips with reflective details for transitional weather and visibility.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Comfy high-support sports bras - high-impact movement means extra support is needed. Unsure based on your bust size? Check out our","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-sports-bras-for-running"},"content":[{"nodeType":"text","value":" running sports bras guide.","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Headbands or caps to keep hair and sweat out of your face.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"8AMSZ6I21ph7LNZ6OrHNr","type":"Entry","createdAt":"2025-11-11T11:39:06.645Z","updatedAt":"2025-11-11T11:39:06.645Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Women's BF running picks ","linkText":"Shop Women's Running Picks","linkSlug":"/collections/running/womens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7e1HgvVzYmYUG5QH708gU2","type":"Entry","createdAt":"2025-11-11T11:38:55.119Z","updatedAt":"2025-11-11T11:39:03.553Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Women's BF running picks ","productHandles":"gymshark-everyday-seamless-zip-tracktop-black-aw24,gymshark-running-2-in-1-shorts-shorts-pink-aw25,gymshark-high-support-v-neck-sports-bra-sports-bras-pink-aw25"}}]}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"For Men","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build your running outfit with:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/apex"},"content":[{"nodeType":"text","value":"Apex ","marks":[],"data":{}}]},{"nodeType":"text","value":"or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/arrival/mens"},"content":[{"nodeType":"text","value":"Arrival","marks":[],"data":{}}]},{"nodeType":"text","value":" tees for that barely-there feel, sweat-wicking and seamless for minimal chafing or irritation when running.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lightweight running shorts (you can layer over ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/compression-fit-leggings/mens"},"content":[{"nodeType":"text","value":"compression running tights","marks":[],"data":{}}]},{"nodeType":"text","value":" for a","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":" cold-weather run","marks":[],"data":{}}]},{"nodeType":"text","value":") or hybrids with inner liners for comfort.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/zip-jackets/mens"},"content":[{"nodeType":"text","value":"Zip jackets","marks":[],"data":{}}]},{"nodeType":"text","value":" or half-zip layers you can throw on for colder morning runs.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2qkBCwoWa8KKjaBpFhPFOn","type":"Entry","createdAt":"2025-11-11T14:28:41.699Z","updatedAt":"2025-11-11T14:28:41.699Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"BF Men's Running Picks","linkText":"Shop Men's Running Picks","linkSlug":"/collections/running/mens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2Ki1ECGYyhtKpTWT5KX3gk","type":"Entry","createdAt":"2025-11-11T14:28:35.953Z","updatedAt":"2025-11-11T14:28:35.953Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Men's Running Picks","productHandles":"gymshark-vital-seamless-1-4-zip-black-silhouette-grey-aw22,gymshark-arrival-regular-fit-t-shirt-white-ss22,gymshark-sport-7-2-in-1-shorts-black-dark-grey-ss25"}}]}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💡 ","marks":[],"data":{}},{"nodeType":"text","value":"Tip:","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" If you’re running outdoors, go for lighter, reflective tones and weather-appropriate layers. Training inside on a treadmill? Darker colours and fewer layers make sense.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Hybrid Training Outfits On Sale","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is for the all-rounders, those mixing strength and cardio in one session, whether that’s through ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/full-body-kettlebell-workout"},"content":[{"nodeType":"text","value":"functional KB circuits","marks":[],"data":{}}]},{"nodeType":"text","value":", mini-","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hyrox-training-guide"},"content":[{"nodeType":"text","value":"hyrox","marks":[],"data":{}}]},{"nodeType":"text","value":" rounds or anything else that gets your heart racing. Your outfit needs to do it all: flexible enough for burpees, with the coverage for ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-deadlift-properly-deadlift-variations"},"content":[{"nodeType":"text","value":"deadlifts","marks":[],"data":{}}]},{"nodeType":"text","value":", and sweat-wicking enough to survive HIIT. And we’ve got just the thing for you.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"For Women","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build your hybrid outfit with:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"High-waisted","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/shorts/womens"},"content":[{"nodeType":"text","value":" shorts ","marks":[],"data":{}}]},{"nodeType":"text","value":"or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/leggings/womens"},"content":[{"nodeType":"text","value":"leggings ","marks":[],"data":{}}]},{"nodeType":"text","value":"that balance comfort and mobility, Adapt are a fave for staying put under pressure.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fitted ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/crop-tops/womens"},"content":[{"nodeType":"text","value":"crop tops","marks":[],"data":{}}]},{"nodeType":"text","value":" and soft breathable tops for unrestricted movement, with no loose fabrics to create distractions.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Supportive sports bras - medium to high impact to keep up with your activity and everything else in place.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3xZ6JBwKcdbNx11PpCT4VN","type":"Entry","createdAt":"2025-11-11T11:51:36.925Z","updatedAt":"2025-11-11T11:51:36.925Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Womens BF Hybrid picks","linkText":"Shop Women's Hybrid Picks","linkSlug":"/collections/functional-fitness/womens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6Hoo5oHG8xVYtlegZtprvI","type":"Entry","createdAt":"2025-11-11T11:51:33.628Z","updatedAt":"2025-11-20T13:38:56.308Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":16,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Women's Hybrid Picks","productHandles":"gymshark-vital-seamless-shorts-dark-green-marl-logo,gymshark-vital-tank-with-shelf-sleeveless-tops,gymshark-vital-seamless-midi-zip-2-0-pullover-functional-purple-marl-ss25"}}]}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"For Men","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build your hybrid outfit with:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lightweight training ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/joggers/mens"},"content":[{"nodeType":"text","value":"joggers ","marks":[],"data":{}}]},{"nodeType":"text","value":"or shorts that balance comfort and mobility (look for side splits for a full range of movement).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Airy t-shirts or tanks for a weightless feel, and breathability for your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-workouts-to-make-you-sweat"},"content":[{"nodeType":"text","value":"sweatiest sessions","marks":[],"data":{}}]},{"nodeType":"text","value":". Thin enough to tuck into your bottoms to keep secure through movement.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Half-zips for a clean, functional finish and warmth when temps drop.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5r5DRBprcEy9NdmiJPsl8y","type":"Entry","createdAt":"2025-11-11T14:34:01.776Z","updatedAt":"2025-11-11T14:34:01.776Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"BF Men's Hybrid Picks","linkText":"Shop Men's Hybrid Picks","linkSlug":"/collections/functional-fitness/mens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4GvetZSaebQJVdqDLQC5gB","type":"Entry","createdAt":"2025-11-11T14:33:58.993Z","updatedAt":"2025-11-11T14:33:58.993Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"BF Men's Hybrid Picks","productHandles":"gymshark-arrival-5-shorts-silhouette-grey-aw22,gymshark-geo-seamless-t-shirt-black-charcoal-grey-ss23,gymshark-sport-joggers-black-aw24"}}]}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💡 ","marks":[],"data":{}},{"nodeType":"text","value":"Remember:","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Hybrid sessions mean a lot of movement variety, so think about what pieces will stay secure when you’re jumping, lunging, or sprinting.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Athleisure & Rest Day Fits On Sale","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Because recovery days deserve good outfits too. Think relaxed fits, soft fabrics, and neutral tones that work from sofa to coffee run. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"nodeType":"text","value":"Hopping on a flight","marks":[],"data":{}}]},{"nodeType":"text","value":"? This is where you can find the coziest ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/matching-sets"},"content":[{"nodeType":"text","value":"matching sets","marks":[],"data":{}}]},{"nodeType":"text","value":" for long-haul comfort. Pieces you can wear for laid-back casual wear, comfy hangouts, and sporty street looks, even when you’re not hitting the gym.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"For Women","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build your rest day outfit with:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/tracksuits/womens"},"content":[{"nodeType":"text","value":"Matching sweat-sets","marks":[],"data":{}}]},{"nodeType":"text","value":", think Rest Day or Cozy Luxe for that effortless, off-duty look that a full-set inspires.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oversized tees or fitted-zip jackets layered over flared leggings for a sleek, sporty edge and options you can even ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-wear-leggings-to-work"},"content":[{"nodeType":"text","value":"wear to work.","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/wide-leg-joggers/womens"},"content":[{"nodeType":"text","value":"Wide-leg joggers ","marks":[],"data":{}}]},{"nodeType":"text","value":"offer an elevated touch to rest day fits and can be dressed up or down for everyday styling.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"Mo1jqL4SRIzR0pYKHTeet","type":"Entry","createdAt":"2025-11-11T11:56:31.611Z","updatedAt":"2025-11-11T11:56:31.611Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Women's BF rest day picks","linkText":"Shop Women's Rest Day Picks","linkSlug":"/collections/rest-day/womens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4PuP1DPiPvU0EBeEOEpLQw","type":"Entry","createdAt":"2025-11-11T11:56:29.128Z","updatedAt":"2025-11-20T13:36:12.460Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Women's BF rest day picks","productHandles":"gymshark-waffle-wide-leg-pants-pants-grey-aw25,gymshark-cosy-luxe-zip-through-hoodie-pullovers-grey-aw25,gymshark-cosy-luxe-straight-leg-jogger-pants-blue-aw25"}}]}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"For Men","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build your rest day outfit with:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/tracksuits/mens"},"content":[{"nodeType":"text","value":"Matching joggers and hoodies","marks":[],"data":{}}]},{"nodeType":"text","value":" for that clean, coordinated look that still feels effortless.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Waffle and ribbed tops to add texture and interest, ideal for layering or dressing up casual days.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Retro tees or oversized fits for a laid-back finish you can wear anywhere, from chill days to coffee runs.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5zPuS4g8OAwv7ejAD50YYD","type":"Entry","createdAt":"2025-11-11T14:38:45.099Z","updatedAt":"2025-11-11T14:38:45.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"BF Men's rest day picks","linkText":"Shop Men's Rest Day Picks","linkSlug":"/collections/rest-day/mens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uShYwkWm0xJAyxFVPAJgk","type":"Entry","createdAt":"2025-11-11T14:38:41.940Z","updatedAt":"2025-11-14T15:39:01.200Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Men's Rest Day Picks","productHandles":"gymshark-2012-strength-joggers-pants-grey-aw25-1,gymshark-power-zip-up-hoodie-pullovers-blue-aw25-1,gymshark-arrival-block-track-jacket-jackets-outerwear-black-aw25"}}]}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💡 ","marks":[],"data":{}},{"nodeType":"text","value":"Style tip:","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Stick to neutral tones like grey, black, or stone for easy mix-and-match versatility. They’ll pair seamlessly with your training gear too.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/outlet"},"content":[{"nodeType":"text","value":"Level up your off-duty wardrobe this Black Friday","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Premium Picks Worth Grabbing in the Black Friday Sale","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Some pieces are just ","marks":[],"data":{}},{"nodeType":"text","value":"worth","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" snapping up while prices drop, you know, that ‘bigger spend’ item you’ve added to your wishlist but can’t justify buying. Or maybe it’s the pieces you keep coming back to, but just can’t bring yourself to pull the trigger. Those are the pieces worth investing in during sale time, and the ones you’ll still be wearing this time next year.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Investment Pieces Worth the Hype:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heavyweight hoodies and sweats with that thick, structured feel - the kind that only gets better with wear.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/power"},"content":[{"nodeType":"text","value":"Power ","marks":[],"data":{}}]},{"nodeType":"text","value":"and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/onyx"},"content":[{"nodeType":"text","value":"Onyx","marks":[],"data":{}}]},{"nodeType":"text","value":" collections - built for serious strength training with that unmatched gritty gym aesthetic.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/jackets"},"content":[{"nodeType":"text","value":"Outerwear","marks":[],"data":{}}]},{"nodeType":"text","value":" and puffer jackets that carry you through layering season in style and warmth.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Limited-Edition Colours That Sell Out Fast:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cherry purple, maroon, and earthy neutrals have been trending hard - and they’re rarely around for long. These are the hues that define the season, and once they’re gone, they’re gone.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2W1abY8VdeZOHlQYGxhE8V","type":"Entry","createdAt":"2025-11-11T15:52:24.198Z","updatedAt":"2025-11-11T15:52:24.198Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"imageGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"BF AGC Grid","imageRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LVvOQlBFR4HKUENtJwIPp","type":"Entry","createdAt":"2025-11-11T15:52:20.822Z","updatedAt":"2025-11-11T15:52:20.822Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"imageRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"BF AGC","images":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"18iFQi9eCf8tUI0X17Llnk","type":"Asset","createdAt":"2025-11-11T15:51:56.490Z","updatedAt":"2025-11-11T15:51:56.490Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"BF AGC womens","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/18iFQi9eCf8tUI0X17Llnk/f05c81cda22fa37872753530174f6cae/BF_AGC_womens.jpg","details":{"size":497564,"image":{"width":1000,"height":1300}},"fileName":"BF AGC womens.jpg","contentType":"image/jpeg"}}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1IxPsjIrdkm7uXxFUDhIXj","type":"Asset","createdAt":"2025-11-11T15:52:14.046Z","updatedAt":"2025-11-11T15:52:14.046Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"BF AGC mens","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/1IxPsjIrdkm7uXxFUDhIXj/5e0a0e92e591b07fda5d52069b0be841/BF_AGC_mens.jpg","details":{"size":875953,"image":{"width":1000,"height":1300}},"fileName":"BF AGC mens.jpg","contentType":"image/jpeg"}}}]}}],"mobileImageGridCarousel":true}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How to Mix, Match & Save on Your Gym Outfits","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Building your gym wardrobe also doesn’t need to mean you need to buy everything new. If you’ve already got a good foundation of gym clothes, it’s about knowing how to mix, match, and layer smart. Whether you’re shopping during the sale or refreshing your current rotation, complete your gym wardrobe by balancing comfort, performance, and style.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by ","marks":[],"data":{}},{"nodeType":"text","value":"bundling smart,","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" like pairing pieces across collections to create a cohesive look while saving more. You might want to buy two pieces from different collections, which have their individual USP’s that you can wear separately, but also work in synergy together.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Then think ","marks":[],"data":{}},{"nodeType":"text","value":"outfit-building","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": mix colours that complement each other, layer different textures (like smooth seamless leggings with a soft cotton tee), and balance tighter fits with looser silhouettes for effortless proportion and versatility of wear.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Follow these steps to get your gym outfit right:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"1. Start with your base:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Pick your foundation piece, leggings or shorts that suit your training and style. Don’t forget a well-fitting sports bra to build up from here, too. ","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-length-shorts"},"content":[{"nodeType":"text","value":"Men’s Shorts Guide","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/gymshark-leggings-fit-guide"},"content":[{"nodeType":"text","value":"Women’s Leggings Guide","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/gymshark-sports-bras-sizing-and-fits"},"content":[{"nodeType":"text","value":"Sports Bra Guide","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"2. Add function: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Choose your top based on your workout, sleeveless, or cropped for high-intensity, and breathable or warming layers for outdoor sessions or cold-weather training.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"3. Finish with comfort:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Oversized sweats, zip jackets, or outerwear complete the look, perfect for travel, warm-ups, or post-session downtime.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mixing and matching like this not only keeps your look fresh but also helps you get the most out of every piece and every discount.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💡 Tip: Only buy styles that you like and know you’ll wear, not just because you’ve seen it on your favorite athlete. For example, don’t choose a fitted tank over a loose one if you know you won’t feel comfortable in it.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Quick Outfit Ideas to Add to Your Black Friday Cart","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Need ideas fast? Here’s your scroll-stopper list.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7BQiOulRYlngPlpXzLwvXh","type":"Entry","createdAt":"2025-11-11T14:58:15.223Z","updatedAt":"2025-11-11T15:01:18.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"BF Women's Outfits","linkText":"Shop These Outfit Ideas","linkSlug":"/collections/outlet/womens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3hbLfKLwEUrTr6MFHwjVmd","type":"Entry","createdAt":"2025-11-11T14:53:58.866Z","updatedAt":"2025-11-20T13:43:09.464Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"BF Women's Outfit 1","productHandles":"gymshark-adapt-fleck-seamless-leggings-leggings-brown-aw25,gymshark-minimal-sports-bra-sports-bras-brown-aw25,gymshark-cosy-luxe-zip-through-hoodie-pullovers-grey-aw25-1"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1XmBh6Uwigh55HWtEdPJjN","type":"Entry","createdAt":"2025-11-11T14:56:19.992Z","updatedAt":"2025-11-20T13:41:59.543Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"BF Women's Outfit 2","productHandles":"gymshark-soft-sculpt-flared-legging-leggings-blue-aw25,gymshark-soft-sculpt-halterneck-tank-with-shelf-sleeveless-tops-blue-aw25-1,gymshark-soft-sculpt-zip-up-jacket-jackets-outerwear-blue-aw25"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3Yl3Y7moQObJuDq6uzGdot","type":"Entry","createdAt":"2025-11-11T14:58:11.553Z","updatedAt":"2025-11-20T13:46:36.087Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"BF Women's Outfit 3","productHandles":"gymshark-vital-seamless-shorts-black-marl-logo,gymshark-vital-seamless-2-0-crop-top-crop-tops-brown-aw25,gymshark-vital-seamless-sports-bra-sports-bras-black-ss25"}}]}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2kb3gb8p7pfsciSfTS371u","type":"Entry","createdAt":"2025-11-11T15:15:19.069Z","updatedAt":"2025-11-11T15:15:19.069Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Men's BF Outfit Ideas","linkText":"Shop These Outfit Ideas","linkSlug":"/collections/outlet/mens","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2PvntOxBi3yiZU4AxC80sw","type":"Entry","createdAt":"2025-11-11T15:07:26.066Z","updatedAt":"2025-11-11T15:07:26.066Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Men's BF Outfit 1","productHandles":"gymshark-lifting-mesh-5-shorts-shorts-brown-aw25,gymshark-gslc-t-shirt-ss-tops-white-ss25,gymshark-olde-english-zip-up-hoodie-pullovers-grey-aw25"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1VXXh6hvJVqlA2kEH04SW6","type":"Entry","createdAt":"2025-11-11T15:09:13.468Z","updatedAt":"2025-11-11T15:23:46.978Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Men's BF Outfit 2","productHandles":"gymshark-ribbed-tank-1pk-white-aw23,gymshark-straight-leg-pumper-pants-pants-purple-aw25,gymshark-sharkhead-beanie-headwear-grey-aw25"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1Og1aSPkmBOOFU34eVuBMV","type":"Entry","createdAt":"2025-11-11T15:15:16.857Z","updatedAt":"2025-11-11T15:23:22.680Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Men's BF Outfit 3","productHandles":"gymshark-apex-seamless-tank-sleeveless-tops-grey-aw25-1,gymshark-conditioning-club-shorts-black-ss25,gymshark-retro-track-jacket-black-dark-grey-smokey-grey-aw24"}}]}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uqAari4JeddKiLzq4x2s1","type":"Entry","createdAt":"2025-11-11T15:20:03.638Z","updatedAt":"2025-11-11T15:20:03.638Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Accessories BF grid ","linkText":"Accessories to add to cart to complete the look","linkSlug":"/collections/accessories","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sQP9ubNFqWM8EgLTSCMWg","type":"Entry","createdAt":"2025-11-11T15:19:50.470Z","updatedAt":"2025-11-11T15:19:50.470Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Accessories BF grid","productHandles":"gymshark-crew-socks-3pk-white-ss23,gymshark-sharkhead-backpack-black-ss24,gymshark-2-2l-water-bottle-black-aw21"}}]}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Final Tips for Getting the Best Deals","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Black Friday moves fast. Here are our final tips to get ahead of the mayhem:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Download the ","marks":[],"data":{}},{"nodeType":"text","value":"Gymshark App","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" now, that’s where sale information drops first.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build your basket early","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" so you can check out before your size sells out.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Know your fit:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" check our sizing guides before launch day so you can add to cart with confidence.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Make the most of your haul by signing up for ","marks":[],"data":{}},{"nodeType":"text","value":"Gymshark Loyalty","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". You’ll earn points every time you shop, get early sale access, and unlock exclusive rewards, because saving during the sale is one thing, but earning while you shop? That’s next-level smart.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💬 ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Ready to upgrade your gym fits?","marks":[{"type":"italic"},{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build your best gym outfit yet, shop the Gymshark Black Friday Sale from the 16th November, but add your faves to your wishlist now.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"40wRISMwFisXn789C4azMq","type":"Entry","createdAt":"2024-09-30T12:06:39.044Z","updatedAt":"2025-12-29T09:28:32.361Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":54,"revision":18,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Build your Cart/Wishlist / Download The App (Sale)","buttonOneLabel":"Descarga la aplicación","buttonOneLink":"/pages/gymshark-app","buttonOneVariant":"primary","buttonTwoLabel":"Crear Mi lista de deseos","buttonTwoVariant":"primary"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-11-13T16:00+00:00","featuredType":"Editors Picks","rightColumnLayout":true}}],"total":371},"seoBlockContent":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"20gEEc7qNShwma4iGVtbgI","type":"Entry","createdAt":"2024-05-30T08:00:36.864Z","updatedAt":"2024-09-27T15:02:15.776Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Home SEO Block","seoLinkSections":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5lhz6UF0XL28JB7VfPnfT7","type":"Entry","createdAt":"2024-05-07T08:51:44.606Z","updatedAt":"2026-01-26T14:57:43.825Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLinkColumn"}},"locale":"es-US"},"fields":{"contentfulLabel":"Gymshark SEO column","title":"Gymshark","links":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"55WQBvhxtLuY0PRecmLd5A","type":"Entry","createdAt":"2024-05-07T08:51:38.880Z","updatedAt":"2025-03-18T16:10:12.431Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Events","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Events","url":"/blog/tag/events"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12Z90g0n5x1QXbWCPyGrpE","type":"Entry","createdAt":"2024-09-27T14:58:56.378Z","updatedAt":"2025-03-18T16:10:19.129Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Campaigns","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Campaigns","url":"/blog/tag/campaign"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3z5fGUD0YFwoZCEjSyh9WI","type":"Entry","createdAt":"2024-09-27T14:59:32.601Z","updatedAt":"2025-03-18T16:10:23.502Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Partnerships","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Partnerships","url":"/blog/tag/partnerships"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6FadUBX4E5Hqb2X9lQ8m8a","type":"Entry","createdAt":"2026-01-26T14:57:39.127Z","updatedAt":"2026-01-26T14:57:39.127Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Loyalty Program","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW","FR"],"label":"Loyalty Program","url":"/pages/gymshark-loyalty"}}]}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4rnhg8nxyzjryWAO0gLLo","type":"Entry","createdAt":"2024-05-07T08:53:10.514Z","updatedAt":"2025-03-18T16:03:00.727Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLinkColumn"}},"locale":"es-US"},"fields":{"contentfulLabel":"Product SEO Column","title":"Product","links":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6OAYAsNsGUWFlch1H5QqCM","type":"Entry","createdAt":"2024-09-27T14:50:00.534Z","updatedAt":"2025-03-18T16:00:19.456Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Leggings Guide","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Leggings Guide","url":"/pages/leggings-guide"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"yxYU5kOyo239sihTzSbUy","type":"Entry","createdAt":"2024-09-27T14:52:25.090Z","updatedAt":"2025-03-18T16:00:34.379Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Sports Bra Guide","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Sports Bra Guide","url":"/pages/sports-bras"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6DRopcn4Q1bM8KB8TVOfBk","type":"Entry","createdAt":"2024-09-27T14:53:09.970Z","updatedAt":"2025-03-18T16:02:27.484Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shorts Guide","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Shorts Guide","url":"/pages/mens-shorts-guide"}}]}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2TnpRDQLhfSv5IkPeKuuIa","type":"Entry","createdAt":"2024-05-07T08:53:29.662Z","updatedAt":"2026-01-26T14:55:59.467Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLinkColumn"}},"locale":"es-US"},"fields":{"contentfulLabel":"Conditioning SEO Column","title":"Fitness","links":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"Kmd7ZS94bCSiEbV8hkrH7","type":"Entry","createdAt":"2024-09-27T15:00:06.821Z","updatedAt":"2025-03-18T16:09:50.533Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Arm Workouts","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Arm Workouts","url":"/blog/tag/arm-workouts"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5lJGAXw5l4Q4kR3iZpgg1E","type":"Entry","createdAt":"2024-09-27T15:00:40.015Z","updatedAt":"2025-03-18T16:09:43.713Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Leg Workouts","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Leg Workouts","url":"/blog/tag/leg-workouts"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7pR1vGr663YxDAwLPYlyLs","type":"Entry","createdAt":"2024-09-27T15:01:07.766Z","updatedAt":"2025-03-18T16:09:55.881Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":14,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Hybrid Training","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Hybrid Training","url":"/blog/tag/hybrid-training"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2DoEAGiKJl9uvu36X9tMyp","type":"Entry","createdAt":"2026-01-26T14:55:22.074Z","updatedAt":"2026-01-26T14:55:22.074Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Running","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW","FR"],"label":"Running","url":"/blog/tag/hybrid-training"}}]}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2hoHCOTzO4D1HqFDMf9ghW","type":"Entry","createdAt":"2024-05-07T08:54:00.661Z","updatedAt":"2025-03-18T16:09:00.916Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLinkColumn"}},"locale":"es-US"},"fields":{"contentfulLabel":"Health SEO Column","title":"Health","links":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6kybXDCfSLt0fifmqwgmlk","type":"Entry","createdAt":"2024-09-27T15:01:34.082Z","updatedAt":"2025-03-18T16:09:05.789Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Nutrition","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Nutrition","url":"/blog/tag/nutrition"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"59tgpuM2RhO7gpBNjxmHou","type":"Entry","createdAt":"2024-09-27T15:01:56.410Z","updatedAt":"2025-03-18T16:09:23.999Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Recipes","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Recipes","url":"/blog/tag/recipe"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"h4Fo0DvhhzkfVRvVBQdWL","type":"Entry","createdAt":"2024-09-27T15:02:09.014Z","updatedAt":"2025-03-18T16:09:31.078Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"seoLink"}},"locale":"es-US"},"fields":{"contentfulLabel":"Mindset & Wellbeing","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"label":"Mindset & Wellbeing","url":"/blog/tag/mindset-and-wellbeing"}}]}}]}},"page":1,"navigation":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"zKsazx1goN3UyoPUva7Jq","type":"Entry","createdAt":"2020-07-08T13:47:26.363Z","updatedAt":"2023-03-03T09:40:11.281Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"categoryMenuOrder"}},"locale":"es-US"},"fields":{"title":"Navigation","categories":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"sRRVXwrXfmU0W8eg0I93i","type":"Entry","createdAt":"2019-12-11T22:53:59.011Z","updatedAt":"2026-01-26T15:14:02.215Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":130,"revision":26,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Gymshark","slug":"gymshark","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Gymshark News","metaDescription":"Keep up to date with all the latest Gymshark news & get exclusive sneak peeks to new releases ahead of launch.","featuredPosts":[{"sys":{"type":"Link","linkType":"Entry","id":"4uyCfQ0Dhwv9nk1SEo32lt"}},{"sys":{"type":"Link","linkType":"Entry","id":"62w8F3Hx3UtjBvhnP0Toa7"}},{"sys":{"type":"Link","linkType":"Entry","id":"6ydL4NLBxxG5g5NtCQOX21"}},{"sys":{"type":"Link","linkType":"Entry","id":"NOwhdvmV1dzuLA5Kwwk3j"}},{"sys":{"type":"Link","linkType":"Entry","id":"1kNW9cHaOYC6VezcRwJ3zZ"}}],"featuredType":"Editors Picks","tags":[{"sys":{"type":"Link","linkType":"Entry","id":"2A5DDYkJFmkpjULoRq04L6"}},{"sys":{"type":"Link","linkType":"Entry","id":"GqqAKPOzQoYlqDi5yKWAO"}},{"sys":{"type":"Link","linkType":"Entry","id":"52vwz6AIjqNtJ2kP9f4aqf"}},{"sys":{"type":"Link","linkType":"Entry","id":"6fkqpcEP8yp63GEegbeOIJ"}},{"sys":{"type":"Link","linkType":"Entry","id":"NU7ENHIns2FBceuhLTMDP"}}],"showSignUp":true,"noIndex":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. Whether you're looking for a new hairstyle in the gym or the perfect 'fit for your lazy day off, read more at Gymshark Central. ","featuredPosts":[{"sys":{"type":"Link","linkType":"Entry","id":"4DPylW9znVzWdPM7zfrbH4"}},{"sys":{"type":"Link","linkType":"Entry","id":"2oJrHjkegkD17ufDewBd0N"}},{"sys":{"type":"Link","linkType":"Entry","id":"7hPUAlJ40JonkDsHwWoDUz"}},{"sys":{"type":"Link","linkType":"Entry","id":"1kylvLnSQiCucwJ4VRn9ic"}},{"sys":{"type":"Link","linkType":"Entry","id":"5bgJM5PmIvNRKJvv5wB0xN"}}],"featuredType":"Editors Picks","tags":[{"sys":{"type":"Link","linkType":"Entry","id":"6vNMV2VILjODIvg4PAINZT"}},{"sys":{"type":"Link","linkType":"Entry","id":"6ieXYLvCzpV9F9Cg3oURJn"}},{"sys":{"type":"Link","linkType":"Entry","id":"3sRdXE5P5MeV5yq2qof1sn"}},{"sys":{"type":"Link","linkType":"Entry","id":"5uBS6yBSB22HsBjFoh6dz4"}},{"sys":{"type":"Link","linkType":"Entry","id":"3EvULVkvS1eDpol1H66O5N"}}],"showSignUp":true,"noIndex":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":[{"sys":{"type":"Link","linkType":"Entry","id":"4PstF6BUdcv5rke5KqST4U"}},{"sys":{"type":"Link","linkType":"Entry","id":"YXofs7WEFVtzW7d6ysSVv"}},{"sys":{"type":"Link","linkType":"Entry","id":"5WbU0AVoOs7avfDvRqQZS0"}},{"sys":{"type":"Link","linkType":"Entry","id":"1HxoKTFjAK81MPseEP8ZVO"}},{"sys":{"type":"Link","linkType":"Entry","id":"6gzxjE22vqDFyjmpugZ8uJ"}}],"featuredType":"Editors Picks","tags":[{"sys":{"type":"Link","linkType":"Entry","id":"4vatEelVMvANxsDSAtRL9i"}},{"sys":{"type":"Link","linkType":"Entry","id":"4kXx0XsJIYorbHTPW55cAO"}},{"sys":{"type":"Link","linkType":"Entry","id":"2xM9dkwOuecFeMauG3xNSW"}},{"sys":{"type":"Link","linkType":"Entry","id":"2IXyh6RTT7u8jvyZddVaQR"}},{"sys":{"type":"Link","linkType":"Entry","id":"1xQUc8EFxDyuX971uNHzUS"}},{"sys":{"type":"Link","linkType":"Entry","id":"VYlLQ8fOdm8HmMnrPIT75"}},{"sys":{"type":"Link","linkType":"Entry","id":"hobx6M6N4eIJtty5tavqi"}},{"sys":{"type":"Link","linkType":"Entry","id":"TdxCKk9X4XtJjLqJIhV3g"}}],"showSignUp":true,"noIndex":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"rgGWQyzMB0ZUh6b54b545","type":"Entry","createdAt":"2019-12-11T22:51:24.542Z","updatedAt":"2025-03-18T12:00:45.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":54,"revision":12,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Health","slug":"health","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Health ","metaDescription":"Stay up to date with the latest in health and lifestyle, with Gymshark Central. ","featuredPosts":[{"sys":{"type":"Link","linkType":"Entry","id":"2FWGJuyMtR2ROIEwFN3Tun"}},{"sys":{"type":"Link","linkType":"Entry","id":"1hGOrz5Q60azjxl9c6YfDu"}},{"sys":{"type":"Link","linkType":"Entry","id":"5Ktj0iHpIA6HY9zHsuwBhE"}},{"sys":{"type":"Link","linkType":"Entry","id":"1msYsVraVTkCnLUR2UgpNw"}}],"featuredType":"Editors Picks","tags":[{"sys":{"type":"Link","linkType":"Entry","id":"10v2l1ewMynuTZxiNYPARN"}},{"sys":{"type":"Link","linkType":"Entry","id":"1zSqLx67WfODjUoMM9c29e"}},{"sys":{"type":"Link","linkType":"Entry","id":"3QhFcL3KQPIiVeW0uOCjZn"}}],"showSignUp":false,"noIndex":false}}]}},"hreflangStores":[{"storeCode":"au","legacy":false,"domainSwitched":true,"label":"Australia and New Zealand","currencyCode":"AUD","languages":["en-AU"],"defaultLanguage":"en-AU","orderPrefix":"#AU","countryCode":"AU","bazaarvoiceLocale":"en_AU","domains":{"develop":"au.gymshark.local","staging":"au.staging.hymshark.com","preproduction":"au.preprod.hymshark.com","production":"au.hymshark.com"},"checkout":{"develop":"au.checkout.staging.hymshark.com","staging":"au.checkout.staging.hymshark.com","production":"au.checkout.hymshark.com"},"shopify":{"staging":"gymshark-aus-staging","production":"gymshark-aus"},"storefront":{"staging":"f598bb4976098eacf1f55b1cf481f2f7","production":"69c3892c414b5548c272b7ea7d67c1b4"},"algolia":{"staging":"aus","production":"au"}},{"storeCode":"ca","legacy":false,"domainSwitched":true,"label":"Canada","currencyCode":"CAD","languages":["en-CA"],"defaultLanguage":"en-CA","orderPrefix":"#CA","countryCode":"CA","bazaarvoiceLocale":"en_CA","domains":{"develop":"ca.gymshark.local","staging":"ca.staging.hymshark.com","preproduction":"ca.preprod.hymshark.com","production":"ca.hymshark.com"},"checkout":{"develop":"ca.checkout.staging.hymshark.com","staging":"ca.checkout.staging.hymshark.com","production":"ca.checkout.hymshark.com"},"shopify":{"staging":"gymshark-can-staging","production":"gymshark-can"},"storefront":{"staging":"a3ec4ba699982d9c7bda4e8fd4cd2b1a","production":"bd9ed3beaf5450839bfdb76211f86493"},"algolia":{"staging":"cas","production":"ca"}},{"storeCode":"dk","legacy":false,"domainSwitched":true,"label":"Danmark","currencyCode":"DKK","languages":["en-DK"],"defaultLanguage":"en-DK","orderPrefix":"#DK","countryCode":"DK","bazaarvoiceLocale":"en_DK","domains":{"develop":"dk.gymshark.local","staging":"dk.staging.hymshark.com","preproduction":"dk.preprod.hymshark.com","production":"dk.hymshark.com"},"checkout":{"develop":"dk.checkout.staging.hymshark.com","staging":"dk.checkout.staging.hymshark.com","production":"dk.checkout.hymshark.com"},"shopify":{"staging":"gymshark-dnk-staging","production":"gymshark-den"},"storefront":{"staging":"da122d22b696219060edab96297bafcd","production":"8bff38d6df169ec343dd10dbaa9d5ac8"},"algolia":{"staging":"dks","production":"dk"}},{"storeCode":"fi","legacy":false,"domainSwitched":true,"label":"Finland","currencyCode":"EUR","languages":["en-FI"],"defaultLanguage":"en-FI","orderPrefix":"#FI","countryCode":"FI","bazaarvoiceLocale":"en_FI","domains":{"develop":"fi.gymshark.local","staging":"fi.staging.hymshark.com","preproduction":"fi.preprod.hymshark.com","production":"fi.hymshark.com"},"checkout":{"develop":"fi.checkout.staging.hymshark.com","staging":"fi.checkout.staging.hymshark.com","production":"fi.checkout.hymshark.com"},"shopify":{"staging":"gymshark-fin-staging","production":"gymshark-fin"},"storefront":{"staging":"3bfe2958f82f41011c8665be965d2b07","production":"bdc78b1401dfe165faecb19a4f02e824"},"algolia":{"staging":"fis","production":"fi"}},{"storeCode":"fr","legacy":false,"domainSwitched":true,"label":"France","currencyCode":"EUR","languages":["fr-FR"],"defaultLanguage":"fr-FR","orderPrefix":"#FR","countryCode":"FR","bazaarvoiceLocale":"fr_FR","domains":{"develop":"fr.gymshark.local","staging":"fr.staging.hymshark.com","preproduction":"fr.preprod.hymshark.com","production":"fr.hymshark.com"},"checkout":{"develop":"fr.checkout.staging.hymshark.com","staging":"fr.checkout.staging.hymshark.com","production":"fr.checkout.hymshark.com"},"shopify":{"staging":"gymshark-fra-staging","production":"gymshark-fra"},"storefront":{"staging":"297cece3976fca4a7a4fa4fe398279bd","production":"598d65a756b6b8d71cc14fe9e4dcb544"},"algolia":{"staging":"frs","production":"fr"}},{"storeCode":"no","legacy":false,"domainSwitched":true,"label":"Norge","currencyCode":"NOK","languages":["en-NO"],"defaultLanguage":"en-NO","orderPrefix":"#NO","countryCode":"NO","bazaarvoiceLocale":"en_NO","domains":{"develop":"no.gymshark.local","staging":"no.staging.hymshark.com","preproduction":"no.preprod.hymshark.com","production":"no.hymshark.com"},"checkout":{"develop":"no.checkout.staging.hymshark.com","staging":"no.checkout.staging.hymshark.com","production":"no.checkout.hymshark.com"},"shopify":{"staging":"gymshark-nor-staging","production":"gymshark-nor"},"storefront":{"staging":"5227858d5882f044febfb2bc9170208e","production":"baec4edbf821841ed4975dec524aaaa8"},"algolia":{"staging":"nos","production":"no"}},{"storeCode":"se","legacy":false,"label":"Sverige","currencyCode":"SEK","languages":["en-SE"],"defaultLanguage":"en-SE","orderPrefix":"#SE","countryCode":"SE","domainSwitched":true,"bazaarvoiceLocale":"en_SE","domains":{"develop":"se.gymshark.local","staging":"se.staging.hymshark.com","preproduction":"se.preprod.hymshark.com","production":"se.hymshark.com"},"checkout":{"develop":"se.checkout.staging.hymshark.com","staging":"se.checkout.staging.hymshark.com","production":"se.checkout.hymshark.com"},"shopify":{"staging":"gymshark-swe-staging","production":"gymshark-swe"},"storefront":{"staging":"111b69280801093bb520907729e7985e","production":"b88088f29f0f8e3583f31bf57dce0474"},"algolia":{"staging":"ses","production":"se"}},{"storeCode":"gb","legacy":false,"domainSwitched":true,"label":"United Kingdom","currencyCode":"GBP","languages":["en-GB"],"defaultLanguage":"en-GB","orderPrefix":"#UK","countryCode":"UK","bazaarvoiceLocale":"en_GB","domains":{"develop":"gymshark.local","staging":"uk.staging.hymshark.com","preproduction":"uk.preprod.hymshark.com","production":"uk.hymshark.com"},"checkout":{"develop":"staging1.hymshark.com","staging":"staging1.hymshark.com","production":"uk.checkout.hymshark.com"},"shopify":{"staging":"gymshark-staging","production":"gymshark"},"storefront":{"staging":"2abdc56fdf007111a130eac7204c62bb","production":"58c375117bde433b413cc87f0399a9a0"},"algolia":{"staging":"s1","production":"gb"}},{"storeCode":"us","legacy":false,"domainSwitched":true,"label":"United States","currencyCode":"USD","languages":["en-US","es-US"],"defaultLanguage":"en-US","orderPrefix":"#US","countryCode":"US","bazaarvoiceLocale":"en_US","domains":{"develop":"us.gymshark.local","staging":"us.staging.hymshark.com","preproduction":"us.preprod.hymshark.com","production":"hymshark.com"},"checkout":{"develop":"us.checkout.staging.hymshark.com","staging":"us.checkout.staging.hymshark.com","production":"hymshark.com/checkout-redirect"},"shopify":{"staging":"gymshark-usa-staging","production":"gymsharkusa"},"storefront":{"staging":"1bd7d1ec54d43d755a507fea8601052e","production":"527c7a1ab34f53ca4dc301924baee65d"},"algolia":{"staging":"uss","production":"us"}},{"storeCode":"eu","legacy":false,"domainSwitched":true,"label":"Europe","currencyCode":"EUR","languages":["en-EU","es-ES"],"defaultLanguage":"en-EU","orderPrefix":"#EU","countryCode":"EU","bazaarvoiceLocale":"en_EU","domains":{"develop":"eu.gymshark.local","staging":"eu.staging.hymshark.com","preproduction":"eu.preprod.hymshark.com","production":"eu.hymshark.com"},"checkout":{"develop":"eu.checkout.staging.hymshark.com","staging":"eu.checkout.staging.hymshark.com","production":"eu.hymshark.com"},"shopify":{"staging":"gymshark-eur-staging","production":"gymshark-eur"},"storefront":{"staging":"f5e5c636bf083f68f5246ff00dfc9362","production":"40ba476b35a3cbfa3ab8c146636cf57b"},"algolia":{"staging":"eus","production":"eu"}},{"storeCode":"rw","legacy":false,"domainSwitched":true,"label":"Rest of World","currencyCode":"USD","languages":["en-RW"],"defaultLanguage":"en-RW","orderPrefix":"#RW","countryCode":"ROW","bazaarvoiceLocale":"en_US","domains":{"develop":"row.gymshark.local","staging":"row.staging.hymshark.com","preproduction":"row.preprod.hymshark.com","production":"row.hymshark.com"},"checkout":{"develop":"rw.checkout.staging.hymshark.com","staging":"rw.checkout.staging.hymshark.com","production":"row.checkout.hymshark.com"},"shopify":{"staging":"gymshark-row-staging","production":"gymshark-row"},"storefront":{"staging":"fb0595653c7f8741639f18509202fa6e","production":"9a9eeae901cba94a0ba75576a851379e"},"algolia":{"staging":"rws","production":"rw"}}],"trendingTopics":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5hM1H0gnIADikIyWtxmoJK","type":"Entry","createdAt":"2024-10-02T11:30:59.088Z","updatedAt":"2026-01-26T14:53:31.905Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":10,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"searchTrendingTopics"}},"locale":"es-US"},"fields":{"title":"Search Trending Topics","topics":["running","hybrid-training","sports-bras","leggings"]}},"previousURL":null},"__N_SSP":true},"page":"/blog","query":{"page":"1"},"buildId":"lG3ZmfukQhY-1fzy5DKYM","runtimeConfig":{"ENV":"production","GYMSHARK_GDPR_REQUEST_URL":"https://gdpr.hymshark.com/gdpr","DD_VERSION":"v2.133.0","GS_ENV":"production"},"isFallback":false,"isExperimentalCompile":false,"gssp":true,"locale":"es-US","locales":["en-GB","en-AU","en-CA","en-DK","en-FI","fr-FR","de-DE","nl-NL","en-NO","en-SE","de-CH","en-US","es-US","en-EU","es-ES","en-RW"],"defaultLocale":"en-US","domainLocales":[{"domain":"au.hymshark.com","defaultLocale":"en-AU"},{"domain":"ca.hymshark.com","defaultLocale":"en-CA"},{"domain":"dk.hymshark.com","defaultLocale":"en-DK"},{"domain":"fi.hymshark.com","defaultLocale":"en-FI"},{"domain":"fr.hymshark.com","defaultLocale":"fr-FR"},{"domain":"de.hymshark.com","defaultLocale":"de-DE"},{"domain":"nl.hymshark.com","defaultLocale":"nl-NL"},{"domain":"no.hymshark.com","defaultLocale":"en-NO"},{"domain":"se.hymshark.com","defaultLocale":"en-SE"},{"domain":"ch.hymshark.com","defaultLocale":"de-CH"},{"domain":"uk.hymshark.com","defaultLocale":"en-GB"},{"domain":"hymshark.com","defaultLocale":"en-US","locales":["es-US"]},{"domain":"eu.hymshark.com","defaultLocale":"en-EU","locales":["es-ES"]},{"domain":"row.hymshark.com","defaultLocale":"en-RW"}],"scriptLoader":[{"id":"OptanonWrapper","children":"window.OptanonWrapper = () => {};","strategy":"afterInteractive"},{"src":"https://cdn.cookielaw.org/scripttemplates/otSDKStub.js","data-document-language":"true","type":"text/javascript","data-domain-script":"e4e54475-803e-4469-b504-3fdb12b6431d","strategy":"afterInteractive"},{"src":"https://10ef4229c7d0.edge.sdk.awswaf.com/10ef4229c7d0/f2cb19c6a7d6/challenge.js","type":"text/javascript","strategy":"lazyOnload"}]}

Featured

CONJUNTOS A JUEGO

RUNNING

Featured

NEW IN: SHORTS

RUNNING

Featured

Treadmill Workouts 101: Run Smarter Indoors With Treadmill Plans, Motivation & Form Tips

Gymshark Legging Leg Lengths Explained

What is a Deload Week and When Should You Take One?

The Ultimate Heavyweight T-Shirt Guide - Your Premium Wardrobe Staple

Pull-Ups: How to Do Them and Get Your First Rep

Lo último

Editors Picks