<h2>WHAT IS A REST DAY?</h2><p>A rest day is a day (or even two) per week where you are actively recovering from all the hard work that you have been putting in while chasing your fitness goals. They are a “day off” of a normal training routine, and are much more relaxing due to an emphasis on recovery. For those who are committed to (or are just beginning) a fitness journey, rest days can be just as important as days of intense physical activity. &nbsp;</p><p>If you’re struggling to complete a workout — whether physically or mentally — odds are that you may need a rest day. <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">EXOS Performance Manager Juan Martinez</a> explains that rest days don’t have to be just sitting on the couch — it can be whatever feels best to you. “It’s like an active recovery day — it's a chance to be productive without fully burning out,” said Martinez.</p><h3>Benefits of rest days include:</h3><ul><li>Recovery time for your muscles and body: Exercise is the process of breaking things down and building them back up — if you’re not giving your muscles time to recover, it’s going to be a lot harder to become stronger.</li><li>A mental break: Too much of a good thing applies to fitness too. Sometimes you need to diversify your activities to keep things fresh. Rest days allow you to explore different workouts and encourage you to learn more about the path that you are on.</li><li>Sleep quality: A tired body needs rest, and that’s exactly what will happen when you hit the hay on your rest day. By giving your body the time it needs to recover, you’ll approach your next workout with renewed focus and energy.</li><li>Counteracting muscle fatigue: Struggling to complete a set on your fourth consecutive workout this week? A rest day may be in order. Give your muscles the opportunity to recover by taking time away from your regular workout schedule to feel the difference.</li></ul><p>During your rest day, it’s important to listen to your body. What do you need? More sleep? More hydration? Maybe you need a gentle yoga or stretching session to work on mobility and prevent injury. To make the most of your rest day, consider putting your time and energy into a different aspect of your training. <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">EXOS Performance Trainer Thomas Richardson</a> states, “If you’re not doing anything on a rest day, you’re not getting the blood flow necessary to aid in recovery. Movement helps you recover from those hard workout days.”</p><p>During your rest day, you can prepare fulfilling meals for the week, research alternative training circuits, or jot down a routine that you’re looking forward to tackling. You can even take things a step further by visiting a spa or sauna for a complete rest day experience. Hot springs, anyone? &nbsp;</p><h2>SIGNS IT’S TIME TO TAKE A REST DAY</h2><p>Listening to your body is key to determining when you should take a rest day. Martinez explains, “You have to check in with yourself and say, ‘yeah, I feel really bad today. Maybe today's not the day I really push.’” If you are having trouble completing your workouts, have consistent muscle or joint pain, soreness, or are even noticeably irritable or having mood swings, it is probably time to take the day off. Richardson elaborates, “Mentally, if you're dreading doing what you normally do, do something different. Or instead of a 45-minute workout, just do 15 minutes. Check it off the list and move on to the next day.”</p><p>Additionally, having cravings for junk food or overeating or having trouble sleeping may be your body’s way of telling you to take a break. Finally (and probably most difficult to hear), if you feel like you are plateauing in your fitness, it may mean it’s time to take a rest day. While this may seem counterintuitive, your body needs time to rest and recover from all of the hard work that you are putting yourself through on those days where you are really showing up in the gym. Rest days are just as important as workout days, so do everything that you can to ensure that you’re making the most of your time.</p><h2>WHY WORKOUT ON A REST DAY?</h2><p>Right when we thought rest days gave us the green light to chill, in slides the humble “rest day workout”. Turns out, as much as total R&amp;R and binging the latest show can do for our soul, incorporating a routine of movement throughout each day will treat it even better. &nbsp;</p><p>Just like we chalk up indulging in an afternoon cookie (or three) as “balance” to our morning run, active rest days even out the scales for a holistic healthy lifestyle. Rest days sprinkled between sweat-drenched workouts are important, but as Martinez puts it, we can reframe rest days in our mind as “active recovery days” in order to approach it in a way that still encourages forward momentum and progress. &nbsp;</p><p>“A rest day is still productive. Making the right decisions during that rest day like doing some active recovery, being mindful of how you are fueling your body, and your sleep cycle are critical,” says Martinez. Richardson adds, “If you’re not doing anything at all during your rest day, you’re not getting the blood flow that you need to recover. A little bit of walking or a light workout can help with recovery in a big way.” Of course, this comes with a caveat; if you’re injured, you may need complete rest and recovery, so consult your physician if this is a concern.&nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/capi/enUS/Images/low-impact-workouts-body-image-1_221-842077.gif" alt="Low-Impact-Workouts-Body-Image-1" width="1300" height="1000" title="Low-Impact-Workouts-Body-Image-1" xmlns="http://www.w3.org/1999/xhtml"></figure><h2><br>NASAL BREATHING: THE KEY TO KEEPING IT LOW-INTENSITY</h2><p>On active recovery days, low-impact activities are the target. Higher impact workouts like running, plyometrics or team sports increase your heart rate and induce stress on your joints and muscles, which is beneficial during a workout, but the opposite of what we’re trying to achieve on a rest day. During recovery workouts, Martinez advises focusing on your nasal breathing. “If you’re doing a recovery day run with a buddy, you want to be able to hold a conversation. That’s a great indicator that you’re at the proper pace. If you’re just coming off of a marathon and are doing field sprints the next day, that’s just delaying your recovery,” says Martinez. &nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/capi/enUS/Images/low-impact-workouts-body-image-2_221-842074.jpg" alt="Low-Impact-Workouts-Body-Image-2" width="1300" height="1000" title="Low-Impact-Workouts-Body-Image-2" xmlns="http://www.w3.org/1999/xhtml"></figure><h2><br>LOW-IMPACT WORKOUTS FOR YOUR REST DAY</h2><h3>Walking</h3><p>Make it a lunchtime walk, a walking date to catch up with a friend, walking during a meeting, or walking the dog. The possibilities are endless, and it’s one of the easiest low-impact workouts you can do. With walking, you can amp up the intensity by walking uphill or at a faster pace, but the great thing is that it remains low impact, and you’ll be able to maintain nasal breathing while increasing your blood flow.</p><h3>Cycling</h3><p>Cycling, or other low-impact machines like the elliptical or rowing, are also great ways to get in an active rest workout. These machines take the load off your body so you can move for recovery without inducing the stress of a more intense workout. That said, these machines can be used for a full workout, so remember to keep the speed in a range that you can breathe through your nose.</p><h3>Swimming</h3><p>With the water supporting your weight, swimming is extremely low impact. “If you have access to a pool, it could be the perfect recovery workout,” says Richardson. Swimming is great for mobility work with all the different strokes you can do, or even standing in the pool practicing simple plyometric moves is good too.</p><h3>Your Workout: Lite</h3><p>Just like warming up can be a rehearsal of the moves ahead of your workout, your rest day workouts can be similar. “If you’re a marathon runner and your legs are dead after hard run the day prior, maybe go on a slow recovery run” says Richardson. “If your body is really feeling it, it’s fine to take a rest day with some active recovery that is related to your main activity.” Rest day workouts don’t always have to be the opposite to your normal workout, but what should be opposite is the intensity or the impact so that you’re able to maintain nasal breathing.&nbsp;</p><figure class="image"><img style="aspect-ratio:1300/1000;" src="https://brand.assets.adidas.com/capi/enUS/Images/low-impact-workouts-body-image-3_221-842072.jpg" alt="Low-Impact-Workouts-Body-Image-3" width="1300" height="1000" title="Low-Impact-Workouts-Body-Image-3" xmlns="http://www.w3.org/1999/xhtml"></figure><h3><br>Stretching</h3><p>All too often, stretching gets skipped for the sake of time, but we all need more of this. Whether it’s standing up from your desk periodically to stretch out those hip flexors, or breathing through a restorative yoga flow filled with long, juicy pose holds, your body will thank you when you devote even a couple of minutes to some muscular TLC.</p><h3>Foam Rolling</h3><p>Ah yes, the other recovery activity people love to push aside. Especially if you’re sore from yesterday’s workout, foam rolling will release your fascia, and when paired with the movement of a low-impact workout, you’ll feel more limber after it’s done.</p><h2>MAKING THE MOST OF YOUR REST DAYS</h2><p>While it can be tempting to spend the day parked on the couch during your rest day, the time off is really an opportunity to rest and recover in an active way. Keep yourself feeling loose and grounded with a yoga flow or tai chi session. Keep things low impact by walking, going on a bike ride, hiking, or swimming. Whatever light activity you choose, prioritize movement that’s fun and feels good, ultimately leading to a healthy, well-rounded lifestyle. Martinez elaborates, “It’s like building a campfire. If you let it die down, and you need to cook something, you’re going to need to build it back up. If you stay steady with your movement, you can keep burning a little bit hotter, a little longer, and a little more evenly before letting it die.” By increasing blood flow to parts of your body that need recovery, you’ll recover faster and more efficiently, letting you get back to your routine feeling refreshed and ready to put in work.</p><h2>FINDING YOUR FLOW</h2><p>No matter where you are in your fitness journey, your best days in the gym will feel even better when you’re properly using rest days and recovery workouts. Rest days aren’t as structured as workout days — which can be great for your mind, as well as your motivation. Need a little inspo to get going at your own pace? Check out our articles about <a class="gl-link" href="https://www.adidas.com/us/blog/different-yoga-styles-and-their-benefits">yoga styles and benefits</a>, <a class="gl-link" href="https://www.adidas.com/us/blog/654005-how-to-use-a-foam-roller-10-moves-for-maximum-recovery">how to use a foam roller</a>, and <a class="gl-link" href="https://www.adidas.com/us/blog/492564-postworkout-recovery-7-tips-to-recover-quicker">post workout recovery tips</a>.&nbsp;</p>

SHOP WOMEN'S TRAINING GEAR_/us/women-training

SHOP WOMEN'S TRAINING GEAR

SHOP MEN'S TRAINING GEAR_/us/men-training

SHOP MEN'S TRAINING GEAR

women training shoes

Women's Training Shoes

men training shoes

Men's Training Shoes

WHAT IS A REST DAY? A rest day is a day (or even two) per week where you are actively recovering from all the hard work that you have been putting in while chasing your fitness goals. They are a “day off” of a normal training routine, and are much more relaxing due to an emphasis on recovery. For those who are committed to (or are just beginning) a fitness journey, rest days can be just as important as days of intense physical activity. If you’re struggling to complete a workout — whether physically or mentally — odds are that you may need a rest day. EXOS Performance Manager Juan Martinez explains that rest days don’t have to be just sitting on the couch — it can be whatever feels best to you. “It’s like an active recovery day — it's a chance to be productive without fully burning out,” said Martinez. Benefits of rest days include: Recovery time for your muscles and body: Exercise is the process of breaking things down and building them back up — if you’re not giving your muscles time to recover, it’s going to be a lot harder to become stronger. A mental break: Too much of a good thing applies to fitness too. Sometimes you need to diversify your activities to keep things fresh. Rest days allow you to explore different workouts and encourage you to learn more about the path that you are on. Sleep quality: A tired body needs rest, and that’s exactly what will happen when you hit the hay on your rest day. By giving your body the time it needs to recover, you’ll approach your next workout with renewed focus and energy. Counteracting muscle fatigue: Struggling to complete a set on your fourth consecutive workout this week? A rest day may be in order. Give your muscles the opportunity to recover by taking time away from your regular workout schedule to feel the difference. During your rest day, it’s important to listen to your body. What do you need? More sleep? More hydration? Maybe you need a gentle yoga or stretching session to work on mobility and prevent injury. To make the most of your rest day, consider putting your time and energy into a different aspect of your training. EXOS Performance Trainer Thomas Richardson states, “If you’re not doing anything on a rest day, you’re not getting the blood flow necessary to aid in recovery. Movement helps you recover from those hard workout days.” During your rest day, you can prepare fulfilling meals for the week, research alternative training circuits, or jot down a routine that you’re looking forward to tackling. You can even take things a step further by visiting a spa or sauna for a complete rest day experience. Hot springs, anyone? SIGNS IT’S TIME TO TAKE A REST DAY Listening to your body is key to determining when you should take a rest day. Martinez explains, “You have to check in with yourself and say, ‘yeah, I feel really bad today. Maybe today's not the day I really push.’” If you are having trouble completing your workouts, have consistent muscle or joint pain, soreness, or are even noticeably irritable or having mood swings, it is probably time to take the day off. Richardson elaborates, “Mentally, if you're dreading doing what you normally do, do something different. Or instead of a 45-minute workout, just do 15 minutes. Check it off the list and move on to the next day.” Additionally, having cravings for junk food or overeating or having trouble sleeping may be your body’s way of telling you to take a break. Finally (and probably most difficult to hear), if you feel like you are plateauing in your fitness, it may mean it’s time to take a rest day. While this may seem counterintuitive, your body needs time to rest and recover from all of the hard work that you are putting yourself through on those days where you are really showing up in the gym. Rest days are just as important as workout days, so do everything that you can to ensure that you’re making the most of your time. WHY WORKOUT ON A REST DAY? Right when we thought rest days gave us the green light to chill, in slides the humble “rest day workout”. Turns out, as much as total R&R and binging the latest show can do for our soul, incorporating a routine of movement throughout each day will treat it even better. Just like we chalk up indulging in an afternoon cookie (or three) as “balance” to our morning run, active rest days even out the scales for a holistic healthy lifestyle. Rest days sprinkled between sweat-drenched workouts are important, but as Martinez puts it, we can reframe rest days in our mind as “active recovery days” in order to approach it in a way that still encourages forward momentum and progress. “A rest day is still productive. Making the right decisions during that rest day like doing some active recovery, being mindful of how you are fueling your body, and your sleep cycle are critical,” says Martinez. Richardson adds, “If you’re not doing anything at all during your rest day, you’re not getting the blood flow that you need to recover. A little bit of walking or a light workout can help with recovery in a big way.” Of course, this comes with a caveat; if you’re injured, you may need complete rest and recovery, so consult your physician if this is a concern. NASAL BREATHING: THE KEY TO KEEPING IT LOW-INTENSITY On active recovery days, low-impact activities are the target. Higher impact workouts like running, plyometrics or team sports increase your heart rate and induce stress on your joints and muscles, which is beneficial during a workout, but the opposite of what we’re trying to achieve on a rest day. During recovery workouts, Martinez advises focusing on your nasal breathing. “If you’re doing a recovery day run with a buddy, you want to be able to hold a conversation. That’s a great indicator that you’re at the proper pace. If you’re just coming off of a marathon and are doing field sprints the next day, that’s just delaying your recovery,” says Martinez. LOW-IMPACT WORKOUTS FOR YOUR REST DAY Walking Make it a lunchtime walk, a walking date to catch up with a friend, walking during a meeting, or walking the dog. The possibilities are endless, and it’s one of the easiest low-impact workouts you can do. With walking, you can amp up the intensity by walking uphill or at a faster pace, but the great thing is that it remains low impact, and you’ll be able to maintain nasal breathing while increasing your blood flow. Cycling Cycling, or other low-impact machines like the elliptical or rowing, are also great ways to get in an active rest workout. These machines take the load off your body so you can move for recovery without inducing the stress of a more intense workout. That said, these machines can be used for a full workout, so remember to keep the speed in a range that you can breathe through your nose. Swimming With the water supporting your weight, swimming is extremely low impact. “If you have access to a pool, it could be the perfect recovery workout,” says Richardson. Swimming is great for mobility work with all the different strokes you can do, or even standing in the pool practicing simple plyometric moves is good too. Your Workout: Lite Just like warming up can be a rehearsal of the moves ahead of your workout, your rest day workouts can be similar. “If you’re a marathon runner and your legs are dead after hard run the day prior, maybe go on a slow recovery run” says Richardson. “If your body is really feeling it, it’s fine to take a rest day with some active recovery that is related to your main activity.” Rest day workouts don’t always have to be the opposite to your normal workout, but what should be opposite is the intensity or the impact so that you’re able to maintain nasal breathing. Stretching All too often, stretching gets skipped for the sake of time, but we all need more of this. Whether it’s standing up from your desk periodically to stretch out those hip flexors, or breathing through a restorative yoga flow filled with long, juicy pose holds, your body will thank you when you devote even a couple of minutes to some muscular TLC. Foam Rolling Ah yes, the other recovery activity people love to push aside. Especially if you’re sore from yesterday’s workout, foam rolling will release your fascia, and when paired with the movement of a low-impact workout, you’ll feel more limber after it’s done. MAKING THE MOST OF YOUR REST DAYS While it can be tempting to spend the day parked on the couch during your rest day, the time off is really an opportunity to rest and recover in an active way. Keep yourself feeling loose and grounded with a yoga flow or tai chi session. Keep things low impact by walking, going on a bike ride, hiking, or swimming. Whatever light activity you choose, prioritize movement that’s fun and feels good, ultimately leading to a healthy, well-rounded lifestyle. Martinez elaborates, “It’s like building a campfire. If you let it die down, and you need to cook something, you’re going to need to build it back up. If you stay steady with your movement, you can keep burning a little bit hotter, a little longer, and a little more evenly before letting it die.” By increasing blood flow to parts of your body that need recovery, you’ll recover faster and more efficiently, letting you get back to your routine feeling refreshed and ready to put in work. FINDING YOUR FLOW No matter where you are in your fitness journey, your best days in the gym will feel even better when you’re properly using rest days and recovery workouts. Rest days aren’t as structured as workout days — which can be great for your mind, as well as your motivation. Need a little inspo to get going at your own pace? Check out our articles about yoga styles and benefits, how to use a foam roller, and post workout recovery tips.

low-impact-workouts-masthead-d_221-842073

low-impact-workouts-masthead-t_221-842076

low-impact-workouts-masthead

low-impact-workouts-masthead-m_221-842075

TAKING REST DAYS: BENEFITS, TIPS, AND ACTIVE RECOVERY EXERCISES

Move towards your goals with the help of active recovery exercises. Learn how a rest day workout helps your body recover in preparation for your next workout. 

<p>Stretching is an important part of a workout routine...or is it? With so many misunderstandings out there regarding stretching, is it really worth your time? Stretching does have many benefits, including improved blood circulation, less soreness after a workout, and increased range of motion — but it’s important to learn the different types of stretching and when to do them. Here’s the three biggest stretching myths, and the truth behind them.</p><h2>Myth 1: “If you do not stretch regularly, your muscles will shorten”</h2><p>A shortening of the muscles is often blamed for poor flexibility, but the term “shortening” is misleading. “Your muscles won’t shorten if you don’t stretch, but the feeling of your muscles shortening will happen if you don’t stretch,” said <a class="gl-link" href="https://www.instagram.com/the_masters_of_strength/">Thomas Richardson, a Performance Coach with EXOS</a>. “If you don’t stretch regularly, you will become less mobile and less flexible, which pretty much feels like your muscles are shortening.” If you’re restrained in a cast for many weeks due to an injury, this could be a time when your muscles might actually shorten, which is where professional guidance through physical therapy can help to regain mobility.</p><p>Muscle lengthening occurs through static and dynamic stretching, as well as eccentric exercises such as deadlifts. Lengthening muscles is important for increasing flexibility and range of motion and aligning collagen fibers when muscles are healing after exercise.</p><figure class="image"><img style="aspect-ratio:1298/366;" src="https://brand.assets.adidas.com/capi/enFI/Images/image1_146-533137.jpg" alt="image1" width="1298" height="366" title="image1"></figure><h2><br>Myth 2: “Stretching helps relieve sore muscles”</h2><p>Overall, stretching can help to promote blood flow, which is part of what helps to relieve the sensation of sore muscles. However, if you’re super sore or injured, you should go easy on stretching after a hard workout. As a rule of thumb, the more intense and strenuous the workout is, the more careful you need to be about stretching afterwards.</p><p>Richardson explained, “If you are extremely sore, you've already damaged your muscles through lifting or anything, and then you do some extreme stretching very long periods of time really pushing your ranges of motion, that induces more tearing.” &nbsp;</p><p>This isn’t a sign to skip all stretching though. If you do it the right way, dynamic movement can help your recovery. "If you're sore, mild stretching is very good and would stimulate blood flow, which helps to relieve the sore muscles,” said Richardson. Think of mild stretching as dynamic stretches that increase your flexibility and mobility, and don’t hold any stretches too deeply or for longer than a minute at a time.</p><h2>Myth 3: “Stretching reduces your risk of injury”</h2><p>There is no scientific evidence that a stretched muscle is any less prone to injury, but that doesn’t mean that stretching isn’t part of a routine that creates healthy muscles. "A stretched muscle or a flexible muscle that is long is objectively less likely to be injured. A tighter muscle is more likely to be injured,” explained Richardson. “Alone, stretching doesn’t reduce the risk of injury, but combined with being strong, being long does objectively help lower the risk of injury.”</p><p>There are certain types of stretches you can do before and after exercising to help decrease the chance of injury. The difference in stretching before versus after a workout is in how you stretch. Dynamic stretching prepares your muscles as well as the passive supporting structures of your body (tendons, ligaments, cartilage, etc.) for the demands of the upcoming workout. It also improves your coordination and increases blood flow to your muscles. This increased blood flow raises your muscle temperature, which is one of the most important factors in warming up. Static stretching is better after a workout since it involves holding a stretch to lengthen the muscles, which is better to do after your body is warm and limber from a workout.</p><h2>How to stretch before or after a workout:</h2><h3>Dynamic stretches before your workout:&nbsp;</h3><p>Dynamic stretches should be an integral part of every warmup routine, and ideally will warm up the prep your body for the movements of your workout. They are especially important before intense workouts and quick and explosive movements that require a lot of flexibility. The big advantage of dynamic stretching is that it gently works your muscles up to their full range of motion instead of holding a maximum stretch for a long period of time like in static stretching. Richardson emphasized that as a general rule, you should only stretch until you feel a slight pull. Stretching should never cause you pain. &nbsp;</p><p>Some dynamic stretches to try before your workout are:</p><ul><li>Hip circles</li><li>Arm circles</li><li>Leg swings</li><li>Cat cow</li><li>World’s Greatest Stretch</li></ul><h3><br>Static stretches after your workout:&nbsp;</h3><p>Static stretches are best after your workout. These can help release tension in tight muscles, and are best targeted toward the muscles you worked that day. Stretch until you feel a slight pull and then hold that position for 20-90 seconds. Repeat the stretch several times until you feel the tension leave your muscles. &nbsp;</p><p>Some examples of static stretches you can try after your workout are:</p><ul><li>Hamstring stretch</li><li>Quadriceps stretch</li><li>Hip flexor stretch</li><li>Side stretch</li><li>Triceps stretch</li></ul><h2><br>The Importance of Stretching &nbsp;</h2><p>Flexibility is always a combination of mobilization, stretching, and strengthening. Stretching on its own is beneficial, but it can never yield the same positive effects as a combination of all three. Total-body training coupled with regular stretching is one of the best ways to improve your flexibility. &nbsp;</p><p>Whether you’re looking to start a <a class="gl-link" href="https://www.adidas.com/us/blog/347486-the-essential-threeminute-warmup-routine">warmup routine</a>, commit to a <a class="gl-link" href="https://www.adidas.com/us/blog/955811-cool-down-stretches-for-after-a-workout">cool-down</a>, or just want to <a class="gl-link" href="https://www.adidas.com/us/blog/1038168-increase-your-flexibility-with-these-7-exercises">increase your flexibility</a>, you’re in the right place. Stretching is an important piece of the puzzle in overall physical and mental health, so get ready to reap all the benefits of this mindful practice.&nbsp;</p>

SHOP MEN'S TRAINING_/men-training

SHOP MEN'S TRAINING

SHOP WOMEN'S TRAINING_/women-training

SHOP WOMEN'S TRAINING

women-training

Women's Training Gear

men-training

Men's Training Gear

Stretching is an important part of a workout routine...or is it? With so many misunderstandings out there regarding stretching, is it really worth your time? Stretching does have many benefits, including improved blood circulation, less soreness after a workout, and increased range of motion — but it’s important to learn the different types of stretching and when to do them. Here’s the three biggest stretching myths, and the truth behind them. Myth 1: “If you do not stretch regularly, your muscles will shorten” A shortening of the muscles is often blamed for poor flexibility, but the term “shortening” is misleading. “Your muscles won’t shorten if you don’t stretch, but the feeling of your muscles shortening will happen if you don’t stretch,” said Thomas Richardson, a Performance Coach with EXOS. “If you don’t stretch regularly, you will become less mobile and less flexible, which pretty much feels like your muscles are shortening.” If you’re restrained in a cast for many weeks due to an injury, this could be a time when your muscles might actually shorten, which is where professional guidance through physical therapy can help to regain mobility. Muscle lengthening occurs through static and dynamic stretching, as well as eccentric exercises such as deadlifts. Lengthening muscles is important for increasing flexibility and range of motion and aligning collagen fibers when muscles are healing after exercise. Myth 2: “Stretching helps relieve sore muscles” Overall, stretching can help to promote blood flow, which is part of what helps to relieve the sensation of sore muscles. However, if you’re super sore or injured, you should go easy on stretching after a hard workout. As a rule of thumb, the more intense and strenuous the workout is, the more careful you need to be about stretching afterwards. Richardson explained, “If you are extremely sore, you've already damaged your muscles through lifting or anything, and then you do some extreme stretching very long periods of time really pushing your ranges of motion, that induces more tearing.” This isn’t a sign to skip all stretching though. If you do it the right way, dynamic movement can help your recovery. "If you're sore, mild stretching is very good and would stimulate blood flow, which helps to relieve the sore muscles,” said Richardson. Think of mild stretching as dynamic stretches that increase your flexibility and mobility, and don’t hold any stretches too deeply or for longer than a minute at a time. Myth 3: “Stretching reduces your risk of injury” There is no scientific evidence that a stretched muscle is any less prone to injury, but that doesn’t mean that stretching isn’t part of a routine that creates healthy muscles. "A stretched muscle or a flexible muscle that is long is objectively less likely to be injured. A tighter muscle is more likely to be injured,” explained Richardson. “Alone, stretching doesn’t reduce the risk of injury, but combined with being strong, being long does objectively help lower the risk of injury.” There are certain types of stretches you can do before and after exercising to help decrease the chance of injury. The difference in stretching before versus after a workout is in how you stretch. Dynamic stretching prepares your muscles as well as the passive supporting structures of your body (tendons, ligaments, cartilage, etc.) for the demands of the upcoming workout. It also improves your coordination and increases blood flow to your muscles. This increased blood flow raises your muscle temperature, which is one of the most important factors in warming up. Static stretching is better after a workout since it involves holding a stretch to lengthen the muscles, which is better to do after your body is warm and limber from a workout. How to stretch before or after a workout: Dynamic stretches before your workout: Dynamic stretches should be an integral part of every warmup routine, and ideally will warm up the prep your body for the movements of your workout. They are especially important before intense workouts and quick and explosive movements that require a lot of flexibility. The big advantage of dynamic stretching is that it gently works your muscles up to their full range of motion instead of holding a maximum stretch for a long period of time like in static stretching. Richardson emphasized that as a general rule, you should only stretch until you feel a slight pull. Stretching should never cause you pain. Some dynamic stretches to try before your workout are: Hip circles Arm circles Leg swings Cat cow World’s Greatest Stretch Static stretches after your workout: Static stretches are best after your workout. These can help release tension in tight muscles, and are best targeted toward the muscles you worked that day. Stretch until you feel a slight pull and then hold that position for 20-90 seconds. Repeat the stretch several times until you feel the tension leave your muscles. Some examples of static stretches you can try after your workout are: Hamstring stretch Quadriceps stretch Hip flexor stretch Side stretch Triceps stretch The Importance of Stretching Flexibility is always a combination of mobilization, stretching, and strengthening. Stretching on its own is beneficial, but it can never yield the same positive effects as a combination of all three. Total-body training coupled with regular stretching is one of the best ways to improve your flexibility. Whether you’re looking to start a warmup routine, commit to a cool-down, or just want to increase your flexibility, you’re in the right place. Stretching is an important piece of the puzzle in overall physical and mental health, so get ready to reap all the benefits of this mindful practice.

stretching-myths-blog-hero-image-d_146-533135

stretching-myths-blog-hero-image-m_146-533136

stretching-myths-blog-hero-image

The Three Biggest Myths About Stretching

Debunk some of the biggest myths around stretching and learn the truth about how implementing a stretching routine can benefit your health.

The Three Biggest Myths About Stretching 

<p>Without proper care in your approach, it can be easy to run into common gym injuries while exercising; there are pitfalls that anyone can encounter while lifting weights, running on the treadmill, hitting a punching bag or even just stretching. Neglecting to warm up or hydrate can be dangerous, too — and occasionally, a workout injury can even have serious consequences.</p><p>Time and time again, this serves as a good reminder that safety is, by far, the top priority for preventing sports injuries — more important than how many hours you put in, how many reps you take on, or how quickly you do them. &nbsp;</p><h2>HOW TO AVOID GYM INJURIES</h2><p>This guide will outline how to avoid workout injuries, as well as some injury prevention exercises. Ultimately, it is possible to stay dedicated to a specific sport or exercise routine for years — or even decades — but it requires adjustments and reassessments.</p><figure class="image"><img style="aspect-ratio:1300/1650;" src="https://brand.assets.adidas.com/image/upload/v1739998898/edi_ss25_gymmistake_blog_image_01_375f98559f.png" width="1300" height="1650"></figure><h2><br>1. FIT CHECK: GEAR UP</h2><p>If you’re going to exercise, you should wear adequate clothing; the right attire and accessories will help you perform your best and prevent gym injuries. While shorts and tank tops allow more range of motion during high-intensity cardio sessions or workouts in hot weather, you may find leggings, tights, and workout tees a better fit for yoga and weightlifting because of their moisture-wicking fabric.</p><p>If boxing is part of your workout, make sure to wear hand wraps and gloves; they stabilize your wrists, protect your knuckles, and reduce the risk of common injuries like sprains and fractures.</p><p>It’s important to consider footwear, too; among the best injury prevention tips is that a pair of proper <a class="gl-link" href="https://www.adidas.com/us/workout">strength training shoes</a> will provide stability and grip for lifting weights, along with helping you maintain proper form. If you’re using a treadmill or going out for a run, the right running shoes are crucial for staying comfortable and preventing shin splints, as well as sports injuries to the foot, knee and ankle. We’ve written a helpful guide on <a class="gl-link" href="https://www.adidas.com/us/blog/612838-what-kind-of-shoes-should-you-wear-to-the-gym">shoes you should wear to the gym</a>; there are plenty to choose from.&nbsp;</p><h2>2. WARM UP — AND TAKE YOUR TIME</h2><p>Dynamic stretches, warmups, and cooldowns are great injury prevention exercises, often just as critical to your health as the workout itself; they improve blood circulation, flexibility, and range of motion while mitigating muscle soreness and helping reduce the risk of common gym injuries.</p><p>There are long-term risks of regularly skipping warmups, too: joint pain, knee injuries, muscle damage, and losing range of motion among them. In most cases, a 10 to 15-minute warmup should be enough — and if you’re looking for a routine, we have an in-depth guide on <a class="gl-link" href="https://www.adidas.com/us/blog/875005-how-to-warm-up-before-a-workout">how to warm up before a workout</a>, as well as a guide for<a class="gl-link" href="https://www.adidas.com/us/blog/955811-cool-down-stretches-for-after-a-workout"> cool down stretches for after a workout</a>.</p><p>Daily stretching and mobility exercises are key to understanding how to avoid workout injuries; they can keep your muscles feeling flexible and your joints strong. Runners need to make sure their legs and knees are properly rested between runs — otherwise, they can risk getting muscle cramps, heavy legs, and weakened joints.</p><h2>3. REMEMBER TO HYDRATE</h2><p>Staying hydrated is another part of exercising that is absolutely essential, but it’s one that can be easy to neglect if you are caught up in the ebbs and flows of working out. A variety of symptoms can arise from dehydration, including thirst, dry mouth, eye twitching and especially muscle cramps. In extreme cases, it can have fever-like characteristics like confusion, dizziness, fatigue, constipation, and heat stroke — all of which can be extremely dangerous.</p><p>A good rule of thumb is to drink around 16 to 32 ounces of fluid with electrolytes every half hour to one hour while exercising, as well as consuming energy gels with protein. Within an hour of finishing your workout, it’s advised to drink 24 ounces of fluid for every pound lost during exercise. Protein shakes can also be very beneficial, although your daily protein intake is a more important factor to consider.&nbsp;</p><h2>4. MIND YOUR FORM</h2><p>It's always exciting to find a brand-new exercise or stretch for your routine, but you should never jump right in and start pumping out reps; doing so without proper form is one of the easiest ways to run into a serious workout injury. Ideally, you should always have a partner spot you or consult a personal trainer when attempting a new exercise — and even then, you should always perform it slowly first. If you’re lifting, only start with a comfortable amount of weight; consider attempting with only bodyweight first, if the specific exercise allows.</p><p>For example, using improper form when attempting weightlifting exercises like deadlifts can lead to rotator cuff or shoulder injuries, or even spinal injuries that could last several years. What’s more, performing certain yoga stretches incorrectly can cause nerve damage, sprains, dislocations, muscle strains, and more. So, as eager as you might be to test out a new exercise, always prioritize taking time to make sure your form is correct first.</p><h2>5. CONSISTENCY COUNTS</h2><p>Between managing work and life commitments, it can be difficult to even find the time for exercise during the week. It can be equally tempting to sit it out for a day (or two) and just relax. But the reality is that you make the most progress by staying consistent, and that can often mean just being flexible with the length of your workout routine to fit it into your schedule.</p><p>Consistency is another critical part of understanding how to avoid workout injuries, as it has both mental and physical benefits that pay off in the long run. Habit formation makes the entire process more approachable and less intimidating — and you’ll eventually find that as you become more familiar with your routines, you’re able to finish them more efficiently and in less time. You’ll also find that your body will gradually adapt to the changes, improving your endurance and strength, making it easier to overcome plateaus and avoid gym injuries.</p><p>Not every workout has to be a serious test of strength, and not every run has to be an epic marathon. If you can spare only thirty minutes or less in the gym or at home, focus on the two or three exercises you can do well while allowing enough time to warm up and cool down. In any case, it’s often better than sitting it out completely — especially if you’re just starting out and trying to establish your routine.</p><h2>6. SWITCH IT UP</h2><p>Finding variety in your exercise routines is key to keeping the process fun and interesting, rather than feeling like a chore or something you can phone in. It also prevents you from hitting plateaus and running into an overtraining injury by strengthening other muscle groups on different days.</p><p>If you’re a weightlifter, try consulting with a personal trainer about new exercises, or even have a partner spot you. If you’re a runner, try out a new route — or, if you’re on a treadmill, a different pace or incline. Eventually, you will build up a cache of exercise routines that are varied enough to revisit from time to time.</p><h2>7. LISTEN TO YOUR BODY: DON’T OVERDO IT</h2><p>One aspect of exercising that the “no pain, no gain” mindset overlooks is the importance of knowing when to take a rest. Simply put: if it hurts, stop — especially if you’re experiencing sharp pain. Ignoring it or trying to push through could lead to serious gym injuries, and overtraining is a fast-track to burnout — leading to diminishing returns and exhaustion. Overtraining can also cause midday fatigue, excessive soreness, and muscle cramps.</p><p>Instead, focus on being flexible with your workouts depending on how you feel during the day — pivoting to a shorter or easier routine if need be. While it is true that your mindset often changes for the better as you start an exercise, there are times that your body is literally trying to tell you to dial it back. Always remember to start slow, know your own threshold, and listen for signals that your body is trying to communicate.&nbsp;</p><h2>8. R&amp;R, ALWAYS</h2><p>If you find yourself feeling fatigued, sore, or tired in the middle of the workday due to overtraining or lack of sleep, it’s a sign that you should be better using your days off; rest days are when the benefits of exercising take effect, allowing time for muscle recovery, healing, and growth. It’s also when your body replenishes glycogen to fuel your next workout. As with listening to your body, effectively using your rest days can help you sleep better and prevent a workout injury.</p><p>Rest days are also a good opportunity to replenish those glycogen levels by eating complex carbs, staying hydrated, and eating foods that support recovery, like fruits and vegetables. Yoga is another popular pastime, improving your flexibility, breathing, and overall peace of mind.</p><figure class="image"><img style="aspect-ratio:1300/1300;" src="https://brand.assets.adidas.com/image/upload/v1739998845/edi_ss25_gymmistake_blog_image_02_2f516616db.gif" width="1300" height="1300"></figure><h2><br>STAY SAFE FROM GYM INJURIES</h2><p>The best way to avoid common gym injuries is to prioritize your safety — and, more than anything else, to listen to your body. As a baseline, just remember to wear the right clothing, warm up, start slow, hydrate, and consult with personal trainers or gym partners if you need insights. The right injury prevention exercises and approach to your workout regimen will allow you to stay active for years to come, staying flexible and adapting to your capabilities and thresholds.</p><h2>Frequently Asked Questions About Gym Injuries</h2><h3>What is the most common injury at the gym?</h3><p>Among the most common injuries at the gym are sprains in the wrist, ankle, and lower back, as well as rotator cuff and elbow injuries, like tennis elbow or golfer’s elbow. Runners can often encounter shin splints and Achilles tendonitis as a result of overtraining, or even ankle sprains from landing your foot incorrectly.</p><p>However, whether you’re lifting weights or running, knee injuries are prevalent and even inevitable if you aren’t prioritizing safety during your workouts — and they’re often the biggest obstacle one might face when trying to establish an exercise regimen. &nbsp;</p><h3>How can you prevent injuries?</h3><p>The best injury prevention tips are to always warm up, start slow, make sure you are using proper form, hydrate, and take rest days. However, above all, you should simply listen to your body; if you are experiencing sharp pains, stop exercising immediately and rest. Ultimately, your safety and wellbeing are more important than anything else.&nbsp;</p><p>Illustrations by Bryson Williams</p>

Without proper care in your approach, it can be easy to run into common gym injuries while exercising; there are pitfalls that anyone can encounter while lifting weights, running on the treadmill, hitting a punching bag or even just stretching. Neglecting to warm up or hydrate can be dangerous, too — and occasionally, a workout injury can even have serious consequences. Time and time again, this serves as a good reminder that safety is, by far, the top priority for preventing sports injuries — more important than how many hours you put in, how many reps you take on, or how quickly you do them. HOW TO AVOID GYM INJURIES This guide will outline how to avoid workout injuries, as well as some injury prevention exercises. Ultimately, it is possible to stay dedicated to a specific sport or exercise routine for years — or even decades — but it requires adjustments and reassessments. 1. FIT CHECK: GEAR UP If you’re going to exercise, you should wear adequate clothing; the right attire and accessories will help you perform your best and prevent gym injuries. While shorts and tank tops allow more range of motion during high-intensity cardio sessions or workouts in hot weather, you may find leggings, tights, and workout tees a better fit for yoga and weightlifting because of their moisture-wicking fabric. If boxing is part of your workout, make sure to wear hand wraps and gloves; they stabilize your wrists, protect your knuckles, and reduce the risk of common injuries like sprains and fractures. It’s important to consider footwear, too; among the best injury prevention tips is that a pair of proper strength training shoes will provide stability and grip for lifting weights, along with helping you maintain proper form. If you’re using a treadmill or going out for a run, the right running shoes are crucial for staying comfortable and preventing shin splints, as well as sports injuries to the foot, knee and ankle. We’ve written a helpful guide on shoes you should wear to the gym; there are plenty to choose from. 2. WARM UP — AND TAKE YOUR TIME Dynamic stretches, warmups, and cooldowns are great injury prevention exercises, often just as critical to your health as the workout itself; they improve blood circulation, flexibility, and range of motion while mitigating muscle soreness and helping reduce the risk of common gym injuries. There are long-term risks of regularly skipping warmups, too: joint pain, knee injuries, muscle damage, and losing range of motion among them. In most cases, a 10 to 15-minute warmup should be enough — and if you’re looking for a routine, we have an in-depth guide on how to warm up before a workout, as well as a guide for cool down stretches for after a workout. Daily stretching and mobility exercises are key to understanding how to avoid workout injuries; they can keep your muscles feeling flexible and your joints strong. Runners need to make sure their legs and knees are properly rested between runs — otherwise, they can risk getting muscle cramps, heavy legs, and weakened joints. 3. REMEMBER TO HYDRATE Staying hydrated is another part of exercising that is absolutely essential, but it’s one that can be easy to neglect if you are caught up in the ebbs and flows of working out. A variety of symptoms can arise from dehydration, including thirst, dry mouth, eye twitching and especially muscle cramps. In extreme cases, it can have fever-like characteristics like confusion, dizziness, fatigue, constipation, and heat stroke — all of which can be extremely dangerous. A good rule of thumb is to drink around 16 to 32 ounces of fluid with electrolytes every half hour to one hour while exercising, as well as consuming energy gels with protein. Within an hour of finishing your workout, it’s advised to drink 24 ounces of fluid for every pound lost during exercise. Protein shakes can also be very beneficial, although your daily protein intake is a more important factor to consider. 4. MIND YOUR FORM It's always exciting to find a brand-new exercise or stretch for your routine, but you should never jump right in and start pumping out reps; doing so without proper form is one of the easiest ways to run into a serious workout injury. Ideally, you should always have a partner spot you or consult a personal trainer when attempting a new exercise — and even then, you should always perform it slowly first. If you’re lifting, only start with a comfortable amount of weight; consider attempting with only bodyweight first, if the specific exercise allows. For example, using improper form when attempting weightlifting exercises like deadlifts can lead to rotator cuff or shoulder injuries, or even spinal injuries that could last several years. What’s more, performing certain yoga stretches incorrectly can cause nerve damage, sprains, dislocations, muscle strains, and more. So, as eager as you might be to test out a new exercise, always prioritize taking time to make sure your form is correct first. 5. CONSISTENCY COUNTS Between managing work and life commitments, it can be difficult to even find the time for exercise during the week. It can be equally tempting to sit it out for a day (or two) and just relax. But the reality is that you make the most progress by staying consistent, and that can often mean just being flexible with the length of your workout routine to fit it into your schedule. Consistency is another critical part of understanding how to avoid workout injuries, as it has both mental and physical benefits that pay off in the long run. Habit formation makes the entire process more approachable and less intimidating — and you’ll eventually find that as you become more familiar with your routines, you’re able to finish them more efficiently and in less time. You’ll also find that your body will gradually adapt to the changes, improving your endurance and strength, making it easier to overcome plateaus and avoid gym injuries. Not every workout has to be a serious test of strength, and not every run has to be an epic marathon. If you can spare only thirty minutes or less in the gym or at home, focus on the two or three exercises you can do well while allowing enough time to warm up and cool down. In any case, it’s often better than sitting it out completely — especially if you’re just starting out and trying to establish your routine. 6. SWITCH IT UP Finding variety in your exercise routines is key to keeping the process fun and interesting, rather than feeling like a chore or something you can phone in. It also prevents you from hitting plateaus and running into an overtraining injury by strengthening other muscle groups on different days. If you’re a weightlifter, try consulting with a personal trainer about new exercises, or even have a partner spot you. If you’re a runner, try out a new route — or, if you’re on a treadmill, a different pace or incline. Eventually, you will build up a cache of exercise routines that are varied enough to revisit from time to time. 7. LISTEN TO YOUR BODY: DON’T OVERDO IT One aspect of exercising that the “no pain, no gain” mindset overlooks is the importance of knowing when to take a rest. Simply put: if it hurts, stop — especially if you’re experiencing sharp pain. Ignoring it or trying to push through could lead to serious gym injuries, and overtraining is a fast-track to burnout — leading to diminishing returns and exhaustion. Overtraining can also cause midday fatigue, excessive soreness, and muscle cramps. Instead, focus on being flexible with your workouts depending on how you feel during the day — pivoting to a shorter or easier routine if need be. While it is true that your mindset often changes for the better as you start an exercise, there are times that your body is literally trying to tell you to dial it back. Always remember to start slow, know your own threshold, and listen for signals that your body is trying to communicate. 8. R&R, ALWAYS If you find yourself feeling fatigued, sore, or tired in the middle of the workday due to overtraining or lack of sleep, it’s a sign that you should be better using your days off; rest days are when the benefits of exercising take effect, allowing time for muscle recovery, healing, and growth. It’s also when your body replenishes glycogen to fuel your next workout. As with listening to your body, effectively using your rest days can help you sleep better and prevent a workout injury. Rest days are also a good opportunity to replenish those glycogen levels by eating complex carbs, staying hydrated, and eating foods that support recovery, like fruits and vegetables. Yoga is another popular pastime, improving your flexibility, breathing, and overall peace of mind. STAY SAFE FROM GYM INJURIES The best way to avoid common gym injuries is to prioritize your safety — and, more than anything else, to listen to your body. As a baseline, just remember to wear the right clothing, warm up, start slow, hydrate, and consult with personal trainers or gym partners if you need insights. The right injury prevention exercises and approach to your workout regimen will allow you to stay active for years to come, staying flexible and adapting to your capabilities and thresholds. Frequently Asked Questions About Gym Injuries What is the most common injury at the gym? Among the most common injuries at the gym are sprains in the wrist, ankle, and lower back, as well as rotator cuff and elbow injuries, like tennis elbow or golfer’s elbow. Runners can often encounter shin splints and Achilles tendonitis as a result of overtraining, or even ankle sprains from landing your foot incorrectly. However, whether you’re lifting weights or running, knee injuries are prevalent and even inevitable if you aren’t prioritizing safety during your workouts — and they’re often the biggest obstacle one might face when trying to establish an exercise regimen. How can you prevent injuries? The best injury prevention tips are to always warm up, start slow, make sure you are using proper form, hydrate, and take rest days. However, above all, you should simply listen to your body; if you are experiencing sharp pains, stop exercising immediately and rest. Ultimately, your safety and wellbeing are more important than anything else. Illustrations by Bryson Williams

edi-ss25-gymmistake-bnr-d

Three cartoon characters standing against a colorful background, with a blue figure in the center.

edi-ss25-gymmistake-bnr-m

A cartoon character with dark skin, wearing a red outfit and holding boxing gloves, stands against a yellow background.

edi-ss25-gymmistake-bnr-t

A cartoon character with dark skin, wearing a red outfit and holding dumbbells, stands against a yellow background.

edi-ss25-gymmistake-blog-thumbnail

A muscular cartoon character in red shorts and sneakers is holding a large barbell in front of a plain yellow background.

Common Gym Injuries and 8 Tips to Prevent Them

Feel safe and confident in your workouts with these tips to prevent gym injuries, ensuring you can stay active for years (or even decades) to come.

<p><strong>Date of Birth:</strong> August 16, 1997&nbsp;</p><p><strong>Hometown:</strong> São Paulo, Brazil</p><p><strong>Nationality:</strong> Brazilian</p><p><strong>Sport:</strong> Cross Training</p><p><strong>Height:</strong> 6’1”</p><p>Sometimes, finding love for a sport can be totally unexpected. Get to know adidas athlete Kaique Cerveny, from how he discovered a knack for cross training to how he stays inspired to overcome challenges to reach his goals.</p><p><strong>adidas:</strong> How old were you when you started your sport? What or who inspired you to begin your sport?</p><p><strong>Cerveny:</strong> I was 17 years old. I did some trial classes, and some people said that I had knack for it. This and the desire to be someone different than others inspired me to be an athlete.</p><p><strong>adidas:</strong> What’s an early memory of your sport that made you want to pursue it professionally?</p><p><strong>Cerveny:</strong> It was the first time I saw myself doing something I loved, and that I saw myself doing it every day of my life. I love challenges and seeing myself overcome each one of them daily is what motivates me.</p><p><strong>adidas:</strong> Who has been your biggest cheerleader throughout your time with the sport? How have they supported you? &nbsp;</p><p><strong>Cerveny:</strong> My family!! They were always with me in competitions, injuries, and the best moments.</p><p><strong>adidas:</strong> How do you amp yourself up before you compete?</p><p><strong>Cerveny:</strong> I guarantee that I had fun in every workout I did during the season. It keeps me light, and when I'm like that... no one can beat me.</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1736891338/edi_fw24_athletebio_Kaique_Cerveny_body_image_01_f68398506f.jpg" width="1300" height="900"></figure><p><strong>adidas:</strong> What is a career accomplishment (or a few) you are most proud of? &nbsp;</p><p><strong>Cerveny:</strong> The first time I won the semifinal that classified me for the [cross training] Games. &nbsp;</p><p><strong>adidas:</strong> When did you sign with adidas? What does it mean to you to be partnered with adidas?</p><p><strong>Cerveny:</strong> In June 2024... I never imagined that could be possible. Being part of adidas is like, "You are in one of the biggest brands... you got it, man." &nbsp;</p><p><strong>adidas:</strong> What does mental strength mean to you in your sport? How do you stay disciplined, focused, and overall content through the ups and downs of sports?</p><p><strong>Cerveny:</strong> It means everything. My body can be 100%, but if I'm not mentally well, I won't have a good season. Discipline and focus must come from what I set out to do to achieve my goal... to be the best. What keeps me striving for my best is always being surrounded by the people I love, because we need people; we can't achieve anything alone.</p><p><strong>adidas:</strong> Any final thoughts to leave us with?</p><p><strong>Cerveny:</strong> I never planned to be an athlete. I wake up every single day to be not just a better athlete, but a better person. I know everything I do will pay off one day. And I will never stop, because when I reach something, I seek something even greater.</p><h2>THE GRIND NEVER STOPS WITH ADIDAS CROSS TRAINING</h2><p>To follow Kaique on his fitness journey, visit his <a class="gl-link" href="https://www.instagram.com/kaiquecerveny/?hl=en">Instagram</a>. Want to learn more about adidas cross training? Check out our article on adidas athlete Laura Horváth or explore athlete bios from other sports. Feeling inspired to try a cross training workout? Read up on <a class="gl-link" href="https://www.adidas.com/us/blog/training">adidas training content</a> to improve your performance, like this breakdown of <a class="gl-link" href="https://www.adidas.com/us/blog/1092747-lift-off-weightlifting-vs-powerlifting-101">weightlifting vs. powerlifting</a> or this article that teaches you about <a class="gl-link" href="https://www.adidas.com/us/blog/608876-cross-training-workouts-for-runners">cross-training for runners</a>. Wherever you are in your training journey, adidas is right there with you.&nbsp;</p>

SHOP MEN TRAINING GEAR_/men-training

SHOP MEN TRAINING GEAR

SHOP WOMEN TRAINING GEAR_/women-training

SHOP WOMEN TRAINING GEAR

Date of Birth: August 16, 1997 Hometown: São Paulo, Brazil Nationality: Brazilian Sport: Cross Training Height: 6’1” Sometimes, finding love for a sport can be totally unexpected. Get to know adidas athlete Kaique Cerveny, from how he discovered a knack for cross training to how he stays inspired to overcome challenges to reach his goals. adidas: How old were you when you started your sport? What or who inspired you to begin your sport? Cerveny: I was 17 years old. I did some trial classes, and some people said that I had knack for it. This and the desire to be someone different than others inspired me to be an athlete. adidas: What’s an early memory of your sport that made you want to pursue it professionally? Cerveny: It was the first time I saw myself doing something I loved, and that I saw myself doing it every day of my life. I love challenges and seeing myself overcome each one of them daily is what motivates me. adidas: Who has been your biggest cheerleader throughout your time with the sport? How have they supported you? Cerveny: My family!! They were always with me in competitions, injuries, and the best moments. adidas: How do you amp yourself up before you compete? Cerveny: I guarantee that I had fun in every workout I did during the season. It keeps me light, and when I'm like that... no one can beat me. adidas: What is a career accomplishment (or a few) you are most proud of? Cerveny: The first time I won the semifinal that classified me for the [cross training] Games. adidas: When did you sign with adidas? What does it mean to you to be partnered with adidas? Cerveny: In June 2024... I never imagined that could be possible. Being part of adidas is like, "You are in one of the biggest brands... you got it, man." adidas: What does mental strength mean to you in your sport? How do you stay disciplined, focused, and overall content through the ups and downs of sports? Cerveny: It means everything. My body can be 100%, but if I'm not mentally well, I won't have a good season. Discipline and focus must come from what I set out to do to achieve my goal... to be the best. What keeps me striving for my best is always being surrounded by the people I love, because we need people; we can't achieve anything alone. adidas: Any final thoughts to leave us with? Cerveny: I never planned to be an athlete. I wake up every single day to be not just a better athlete, but a better person. I know everything I do will pay off one day. And I will never stop, because when I reach something, I seek something even greater. THE GRIND NEVER STOPS WITH ADIDAS CROSS TRAINING To follow Kaique on his fitness journey, visit his Instagram. Want to learn more about adidas cross training? Check out our article on adidas athlete Laura Horváth or explore athlete bios from other sports. Feeling inspired to try a cross training workout? Read up on adidas training content to improve your performance, like this breakdown of weightlifting vs. powerlifting or this article that teaches you about cross-training for runners. Wherever you are in your training journey, adidas is right there with you.

edi-fw24-athletebio-KaiqueCerveny-mh-d

The image shows a black and white photograph of a man wearing an Adidas shirt standing in a gym or fitness center, with other people visible in the background.

edi-fw24-athletebio-KaiqueCerveny-mh-m

A black and white photograph captures a man wearing a white t-shirt with the Adidas logo, standing in what appears to be a sports or athletic setting.

edi-fw24-athletebio-KaiqueCerveny-mh

edi-fw24-athletebio-KaiqueCerveny-mh-t

A man with a beard wearing a white t-shirt with the Adidas logo is running in what appears to be an indoor sports facility.

edi-fw24-athletebio-KaiqueCerveny-blog-th

A man with a beard wearing a white t-shirt with the Adidas logo stands in an outdoor setting, with a blurred background suggesting a sports or athletic environment.

ADIDAS ATHLETE: KAIQUE CERVENY 

Meet our adidas athlete Kaique Cerveny and learn how he fell in love with cross training and stays motivated to compete. 

<p><strong>Date of Birth:</strong> March 24, 1997</p><p><strong>Hometown:</strong> Budapest, Hungary &nbsp;</p><p><strong>Nationality:</strong> Hungarian</p><p><strong>Sport:</strong> Cross Training and Weightlifting &nbsp;</p><p><strong>Height:</strong> 5’8”</p><p>Strength is a mindset. Get to know adidas athlete Laura Horváth, from the beginnings of her cross training career to the ways she stays strong mentally and physically. &nbsp;</p><p><strong>adidas:</strong> Did you play your sport in school?</p><p><strong>Horváth:</strong> I started toward the end of my high school years. I was 16 when I first started [cross training]. &nbsp;</p><p><strong>adidas:</strong> What or who inspired you to begin your sport? What's an early memory of your sport that made you want to pursue it professionally?</p><p><strong>Horváth:</strong> Mainly my big brother, he pushed me to start and I kept going. I think the earliest memory is me and my brother working out together, and he tried to coach me how to perform the movements correctly. &nbsp;</p><p><strong>adidas: </strong>Who has been your biggest cheerleader throughout your time with the sport? How have they supported you? &nbsp;</p><p><strong>Horváth:</strong> I’d say my family. They have always supported me in whatever I’ve decided to do and to this day they are always there, through thick and thin. Without their support I would not be here.</p><p><strong>adidas:</strong> How do you amp yourself up before you compete?</p><p><strong>Horváth:</strong> I usually listen to music and visualize the workout I have to do. Just try to get in the mood, if that makes sense.</p><figure class="image"><img style="aspect-ratio:1300/900;" src="https://brand.assets.adidas.com/image/upload/v1736895540/edi_fw24_athletebio_Laura_Horvath_body_image_01_8fe3adbcb4.jpg" width="1300" height="900"></figure><p><strong>adidas: </strong>What is a career accomplishment (or a few) you are most proud of? &nbsp;</p><p><strong>Horváth:</strong> Qualification to my first [cross training] games. Besides that, winning events in my rookie year and finishing second overall was a dream come true that partly fuels me even today.</p><p><strong>adidas:</strong> When did you sign with adidas? What does it mean to you to be partnered with adidas?</p><p><strong>Horváth:</strong> In July 2024. It means a lot, I’ve been wearing [adidas] clothes from a young age. And being part of the brand means a lot to me. &nbsp;</p><p><strong>adidas:</strong> What does mental strength mean to you in your sport? How do you stay disciplined, focused, and overall content through the ups and downs of sports?</p><p><strong>Horváth:</strong> I think first and foremost you have to believe in yourself, that your preparation and effort will be enough to reach your goals. And [you] also have to accept that winning looks different for everyone. You have to have your own definition of success so you can fulfill your dreams, not someone else’s expectation of your dreams. You’ll go through lumps. Things will be unfair at times. And when those things happen, your love for what you do will carry you through it. &nbsp;</p><h2>THE GRIND NEVER STOPS WITH ADIDAS CROSS TRAINING</h2><p>To follow Laura on her fitness journey, visit her <a class="gl-link" href="https://www.instagram.com/laurahorvaht/?hl=en">Instagram</a>. Want to learn more about adidas cross training? Check out our article on adidas athlete Kaique Cerveny or explore athlete bios from other sports. Feeling inspired to try a cross training workout? Read up on <a class="gl-link" href="https://www.adidas.com/us/blog/training">adidas training content</a> to improve your performance, like this breakdown of <a class="gl-link" href="https://www.adidas.com/us/blog/1092747-lift-off-weightlifting-vs-powerlifting-101">weightlifting vs. powerlifting</a> or this article that teaches you about <a class="gl-link" href="https://www.adidas.com/us/blog/608876-cross-training-workouts-for-runners">cross-training for runners</a>. Wherever you are in your training journey, adidas is right there with you.&nbsp;</p>

Date of Birth: March 24, 1997 Hometown: Budapest, Hungary Nationality: Hungarian Sport: Cross Training and Weightlifting Height: 5’8” Strength is a mindset. Get to know adidas athlete Laura Horváth, from the beginnings of her cross training career to the ways she stays strong mentally and physically. adidas: Did you play your sport in school? Horváth: I started toward the end of my high school years. I was 16 when I first started [cross training]. adidas: What or who inspired you to begin your sport? What's an early memory of your sport that made you want to pursue it professionally? Horváth: Mainly my big brother, he pushed me to start and I kept going. I think the earliest memory is me and my brother working out together, and he tried to coach me how to perform the movements correctly. adidas: Who has been your biggest cheerleader throughout your time with the sport? How have they supported you? Horváth: I’d say my family. They have always supported me in whatever I’ve decided to do and to this day they are always there, through thick and thin. Without their support I would not be here. adidas: How do you amp yourself up before you compete? Horváth: I usually listen to music and visualize the workout I have to do. Just try to get in the mood, if that makes sense. adidas: What is a career accomplishment (or a few) you are most proud of? Horváth: Qualification to my first [cross training] games. Besides that, winning events in my rookie year and finishing second overall was a dream come true that partly fuels me even today. adidas: When did you sign with adidas? What does it mean to you to be partnered with adidas? Horváth: In July 2024. It means a lot, I’ve been wearing [adidas] clothes from a young age. And being part of the brand means a lot to me. adidas: What does mental strength mean to you in your sport? How do you stay disciplined, focused, and overall content through the ups and downs of sports? Horváth: I think first and foremost you have to believe in yourself, that your preparation and effort will be enough to reach your goals. And [you] also have to accept that winning looks different for everyone. You have to have your own definition of success so you can fulfill your dreams, not someone else’s expectation of your dreams. You’ll go through lumps. Things will be unfair at times. And when those things happen, your love for what you do will carry you through it. THE GRIND NEVER STOPS WITH ADIDAS CROSS TRAINING To follow Laura on her fitness journey, visit her Instagram. Want to learn more about adidas cross training? Check out our article on adidas athlete Kaique Cerveny or explore athlete bios from other sports. Feeling inspired to try a cross training workout? Read up on adidas training content to improve your performance, like this breakdown of weightlifting vs. powerlifting or this article that teaches you about cross-training for runners. Wherever you are in your training journey, adidas is right there with you.

edi-fw24-athletebio-LauraHorvath-mh-d

The image depicts a black and white photograph featuring several individuals in various states of undress, with a central figure sitting in a contemplative pose.

edi-fw24-athletebio-LauraHorvath-mh-m

A black and white photograph captures a smiling individual sitting on a bench, wearing athletic clothing and an Adidas logo is visible in the background.

edi-fw24-athletebio-LauraHorvath-mh-t

A smiling woman in athletic wear sits on a bench in what appears to be a gym or fitness facility.

edi-fw24-athletebio-LauraHorvath-blog-th

A person, wearing white sneakers and athletic clothing, is seated on a bench in what appears to be a gym or fitness facility.

ADIDAS ATHLETE: LAURA HORVÁTH 

Meet our adidas athlete Laura Horváth and learn how she defines success for herself in the world of cross training. 

<p>From professional athletes to those about to start their training journey, everyone can feel the improved form and performance that correct footwear gives them. But footwear that really supports your workouts is often overlooked to the detriment of the wearer.</p><p><a class="gl-link" href="https://www.adidas.com/us/blog/532007-how-to-choose-running-shoes">Running shoes</a> are a popular choice, but they’re not made for strength training, with their materials and shape not optimized for strength-based workouts. Unlike running, training requires stability, as your feet are the foundation for your strength. Therefore, a shoe with a flat sole improves performance, stabilizing your feet and helping you press into the floor with maximum power, engaging the right muscles as you lift.</p><figure class="image"><img style="aspect-ratio:1067/1300;" src="https://brand.assets.adidas.com/image/upload/v1717007627/Training_FW_24_Dropset3_global_Launch_What_shoes_should_you_wear_to_the_gym_image_body1_5efeb22068.jpg" width="1067" height="1300"></figure><h2><br>HOW TO PICK THE RIGHT GYM SHOES&nbsp;</h2><p>Specific shoe choice varies based on your workout, so consider the type of exercise you'll be doing. Check out our guide to find the right shoe for your needs – select between Strength Training, HIIT workouts or heavy weightlifting.</p><h2><br>SHOES FOR STRENGTH TRAINING</h2><p>The best shoes for strength training support good form. They have a flat sole for controlled stability and a wide toe box for even weight distribution. High-grip rubber outsoles further stabilize, keeping feet in the lifting position whilst breathable materials keep your feet cool and comfortable for longer.</p><figure class="image"><img style="aspect-ratio:3900/2001;" src="https://brand.assets.adidas.com/image/upload/v1717007918/Training_FW_24_Dropset3_global_Launch_What_shoes_should_you_wear_to_the_gym_image_Dropset3_91ee309e85.jpg" width="3900" height="2001"></figure><p><strong>DROPSET 3 TRAINER</strong>&nbsp;</p><p>The <a class="gl-link" href="https://www.adidas.com/us/dropset">Dropset 3</a> strengthens your foundation to level up your training. It helps you feel your strength from the ground up, with dual-density foam midsoles adding controlled stability and comfort. Added to this, a Traxion outsole grips feet on the floor. A HEAT.Rdy knitted mesh upper and an airflow window creates unrestricted breathability that lasts throughout your workout.&nbsp;</p><figure class="image"><img style="aspect-ratio:3900/2001;" src="https://brand.assets.adidas.com/image/upload/v1717008170/Training_FW_24_Dropset3_global_Launch_What_shoes_should_you_wear_to_the_gym_image_Everyset_e43f4c24fd.jpg" width="3900" height="2001"></figure><p><strong>EVERYSET TRAINER</strong></p><p>The <a class="gl-link" href="https://www.adidas.com/us/everyset-shoes/ID4990.html">Everyset</a> is a great workout shoe if you like to mix it up in the gym, from weights to bodyweight workouts to cardio machines. They feature a soft and breathable knit upper and a dual-density midsole to add steady balance without sacrificing comfort. The overall flatter shape creates a grounded and secure feeling, so you can focus on your form.</p><h2><br>SHOES FOR HIIT WORKOUTS</h2><p>For HIIT or bodyweight workouts, pick a shoe that provides dynamic stability and checks the boxes for multi-directional movements such as jumps, burpees or mountain climbers. Here are our top recommendations. </p><figure class="image"><img style="aspect-ratio:3900/2001;" src="https://brand.assets.adidas.com/image/upload/v1717008412/Training_SS_24_Strength_global_Launch_What_shoes_should_you_wear_to_the_gym_image_Rapidmove_fc98ca311b.jpg" width="3900" height="2001"></figure><p><strong>RAPIDMOVE TRAINER</strong></p><p>The dynamic, multidirectional movements of HIIT require dedicated footwear that is agile and lightweight, like the <a class="gl-link" href="https://www.adidas.com/us/rapidmove-training-shoes/HP3287.html">Rapidmove</a> gym shoes. Their EVA midsole is tuned for comfort and support, and the asymmetrical Torsion System helps keep you stable during quick cuts and moves in all directions.&nbsp;</p><figure class="image"><img style="aspect-ratio:3900/2001;" src="https://brand.assets.adidas.com/image/upload/v1717012873/Training_SS_24_Strength_global_Launch_What_shoes_should_you_wear_to_the_gym_image_Amplimove_147f0ac3d4.jpg" width="3900" height="2001"></figure><p><strong>AMPLIMOVE TRAINER</strong></p><p>If you just started your training journey, <a class="gl-link" href="https://www.adidas.com/us/amplimove-training-shoes/IF0953.html">Amplimove</a> is the right shoe for you. This reliable training shoe delivers stability and comfort whilst keeping you nimble and agile on your feet. Its versatility is perfect for everything from Youtube HIIT workouts to online training plans or your first workouts in the gym.</p><h2><br>SHOES FOR HEAVY WEIGHTLIFTING</h2><p>If you are into heavy weightlifting, your shoes should be designed with sturdy and stiff soles and a lift in the heel to give you more range of mobility in your calf and ankle. This helps you to squat lower and have more stability in big power lifts like the front squat, squat clean, squat snatch and more.</p><figure class="image"><img style="aspect-ratio:3900/2001;" src="https://brand.assets.adidas.com/image/upload/v1717012971/Training_FW_24_Dropset3_global_Launch_What_shoes_should_you_wear_to_the_gym_image_Powerlift5_3a881a09b5.jpg" width="3900" height="2001"></figure><p><strong>POWERLIFT 5 TRAINER&nbsp;</strong></p><p>Whatever you're lifting, these adidas weightlifting shoes ensure you do it in comfort. With a heel lift of 16 mm, the <a class="gl-link" href="https://www.adidas.com/us/powerlift-5-weightlifting-shoes/ID2474.html ">Powerlift 5</a> is perfectly suitable for weightlifting, but also works for any lifting exercise in the gym. Lightweight but tough, their canvas upper includes open-mesh inserts for added breathability. A combination of strap and laces secures the midfoot, and the midsole wedge provides rock-solid stability under heavy loads. Underneath, a rubber outsole grips the mat to keep you planted.</p><figure class="image"><img style="aspect-ratio:3900/2001;" src="https://brand.assets.adidas.com/image/upload/v1717013270/Training_FW_24_Dropset3_global_Launch_What_shoes_should_you_wear_to_the_gym_image_Adipower_Weightlifting3_7bbb7b9bd7.jpg" width="3900" height="2001"></figure><p><strong>ADIPOWER WEIGHTLIFTING 3 TRAINER</strong></p><p>The ultimate platform for heavy lifting. With a 22 mm heel lift and a high-density midsole, the <a class="gl-link" href="https://www.adidas.com/us/adipower-weightlifting-3-shoes/IF0530.html">Adipower Weightlifting 3</a> helps to keep you stable under heavy loads. Its tough-as-nails canvas upper uses a lace-and-strap combo to keep you firmly locked in. The grippy, low-profile rubber outsole is specifically designed to plant your feet on the mat.</p><figure class="image"><img style="aspect-ratio:3900/2001;" src="https://brand.assets.adidas.com/image/upload/v1717015794/Training_FW_24_Dropset3_global_Launch_What_shoes_should_you_wear_to_the_gym_image_The_Total_d3e443871a.jpg" width="3900" height="2001"></figure><p><strong>THE TOTAL TRAINER</strong>&nbsp;</p><p>Inspired by gym culture. Ideal for deadlifting. Designed with a ZERO heel lift, The <a class="gl-link" href="https://www.adidas.com/us/the-total-shoes/GW6354.html">Total weightlifting shoe</a> helps to create the perfect low-to-the-ground stance favored by many deadlifters. The wide toe box also contributes to helping you find a stable stance. Displaying gym-inspired design details, the textile upper uses a strap and laces to keep you firmly locked in.</p><h2><br>CARING FOR YOUR GYM SHOES</h2><p>No matter which shoes fit your workout style, it’s important to take care of them to help them last longer. How often you replace your gym shoes depends on how often and how heavily you use them. If the heel, outsole or cushioning is wearing down, or if you’re feeling pain during or after wearing them, then it’s probably time to switch to a new pair. &nbsp;</p><p>If your shoes feel fine but are just a bit dirty, giving them a wash will liven them back up. Read more of our articles to learn <a class="gl-link" href="https://www.adidas.com/us/blog/how-to-clean-shoes">how to clean your shoes</a> and <a class="gl-link" href="https://www.adidas.com/us/how-to-lace-shoes">how to lace them back up</a>.&nbsp;</p>

SHOP WOMEN'S WORKOUT SHOES_/us/women-workout-shoes

SHOP WOMEN'S WORKOUT SHOES

SHOP MEN'S WORKOUT SHOES_/us/men-workout-shoes

SHOP MEN'S WORKOUT SHOES

WHAT KIND OF SHOES SHOULD YOU WEAR TO THE GYM - PC - IDs

From professional athletes to those about to start their training journey, everyone can feel the improved form and performance that correct footwear gives them. But footwear that really supports your workouts is often overlooked to the detriment of the wearer. Running shoes are a popular choice, but they’re not made for strength training, with their materials and shape not optimized for strength-based workouts. Unlike running, training requires stability, as your feet are the foundation for your strength. Therefore, a shoe with a flat sole improves performance, stabilizing your feet and helping you press into the floor with maximum power, engaging the right muscles as you lift. HOW TO PICK THE RIGHT GYM SHOES Specific shoe choice varies based on your workout, so consider the type of exercise you'll be doing. Check out our guide to find the right shoe for your needs – select between Strength Training, HIIT workouts or heavy weightlifting. SHOES FOR STRENGTH TRAINING The best shoes for strength training support good form. They have a flat sole for controlled stability and a wide toe box for even weight distribution. High-grip rubber outsoles further stabilize, keeping feet in the lifting position whilst breathable materials keep your feet cool and comfortable for longer. DROPSET 3 TRAINER The Dropset 3 strengthens your foundation to level up your training. It helps you feel your strength from the ground up, with dual-density foam midsoles adding controlled stability and comfort. Added to this, a Traxion outsole grips feet on the floor. A HEAT.Rdy knitted mesh upper and an airflow window creates unrestricted breathability that lasts throughout your workout. EVERYSET TRAINER The Everyset is a great workout shoe if you like to mix it up in the gym, from weights to bodyweight workouts to cardio machines. They feature a soft and breathable knit upper and a dual-density midsole to add steady balance without sacrificing comfort. The overall flatter shape creates a grounded and secure feeling, so you can focus on your form. SHOES FOR HIIT WORKOUTS For HIIT or bodyweight workouts, pick a shoe that provides dynamic stability and checks the boxes for multi-directional movements such as jumps, burpees or mountain climbers. Here are our top recommendations.  RAPIDMOVE TRAINER The dynamic, multidirectional movements of HIIT require dedicated footwear that is agile and lightweight, like the Rapidmove gym shoes. Their EVA midsole is tuned for comfort and support, and the asymmetrical Torsion System helps keep you stable during quick cuts and moves in all directions. AMPLIMOVE TRAINER If you just started your training journey, Amplimove is the right shoe for you. This reliable training shoe delivers stability and comfort whilst keeping you nimble and agile on your feet. Its versatility is perfect for everything from Youtube HIIT workouts to online training plans or your first workouts in the gym. SHOES FOR HEAVY WEIGHTLIFTING If you are into heavy weightlifting, your shoes should be designed with sturdy and stiff soles and a lift in the heel to give you more range of mobility in your calf and ankle. This helps you to squat lower and have more stability in big power lifts like the front squat, squat clean, squat snatch and more. POWERLIFT 5 TRAINER Whatever you're lifting, these adidas weightlifting shoes ensure you do it in comfort. With a heel lift of 16 mm, the Powerlift 5 is perfectly suitable for weightlifting, but also works for any lifting exercise in the gym. Lightweight but tough, their canvas upper includes open-mesh inserts for added breathability. A combination of strap and laces secures the midfoot, and the midsole wedge provides rock-solid stability under heavy loads. Underneath, a rubber outsole grips the mat to keep you planted. ADIPOWER WEIGHTLIFTING 3 TRAINER The ultimate platform for heavy lifting. With a 22 mm heel lift and a high-density midsole, the Adipower Weightlifting 3 helps to keep you stable under heavy loads. Its tough-as-nails canvas upper uses a lace-and-strap combo to keep you firmly locked in. The grippy, low-profile rubber outsole is specifically designed to plant your feet on the mat. THE TOTAL TRAINER Inspired by gym culture. Ideal for deadlifting. Designed with a ZERO heel lift, The Total weightlifting shoe helps to create the perfect low-to-the-ground stance favored by many deadlifters. The wide toe box also contributes to helping you find a stable stance. Displaying gym-inspired design details, the textile upper uses a strap and laces to keep you firmly locked in. CARING FOR YOUR GYM SHOES No matter which shoes fit your workout style, it’s important to take care of them to help them last longer. How often you replace your gym shoes depends on how often and how heavily you use them. If the heel, outsole or cushioning is wearing down, or if you’re feeling pain during or after wearing them, then it’s probably time to switch to a new pair. If your shoes feel fine but are just a bit dirty, giving them a wash will liven them back up. Read more of our articles to learn how to clean your shoes and how to lace them back up.

Training-FW24-Dropset3-global-Launch-What-shoes-should-you-wear-to-the-gym-image-header-d

Training-FW24-Dropset3-global-Launch-What-shoes-should-you-wear-to-the-gym-image-header-m

WHAT KIND OF SHOES SHOULD YOU WEAR TO THE GYM - MH

Training-FW24-Dropset3-global-Launch-What-shoes-should-you-wear-to-the-gym-image-header-t

Training-FW24-Dropset3-global-Launch-What-shoes-should-you-wear-to-the-gym-Thumbnail

What Kind of Shoes Should You Wear to the Gym

Get the right support for your training session. Find out the best workout shoes for the gym with adidas’ top picks and advice.

<div xmlns="http://www.w3.org/1999/xhtml">Whether you're a novice to the world of strength and eager to learn about weightlifting vs. powerlifting or a certified gym buff looking to learn more about the nuances of these sports, you’re in the right place. Join us as we guide you through this world and showcase what makes each of these strength sports unique and dynamic.  </div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">What is the difference between weightlifting and powerlifting?</h2><div xmlns="http://www.w3.org/1999/xhtml">There are several differences between weightlifting and powerlifting. Weightlifting is a strength sport that challenges athletes to lift as much weight as possible for a single rep, across two dynamic exercises. This sport is made up of two overhead lifts: the snatch and the clean and jerk. Powerlifting is a strength sport that challenges athletes to lift maximum weight for a single repetition across three fundamental exercises. This sport is made up of three lifts: the back squat, deadlift and bench press.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Are powerlifters stronger than weightlifters?</h2><div xmlns="http://www.w3.org/1999/xhtml">It’s challenging to say if powerlifters are stronger than weightlifters as both strength sports require power, precision, and extreme strength. This would have to be measured on an athlete-by-athlete basis.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Can you be a weightlifter & a powerlifter? </h2><div xmlns="http://www.w3.org/1999/xhtml">Yes, one could compete in and practice both strength sports. Both sports can elevate your health and how strong you feel in your body, as the <a href="https://www.adidas.com/us/blog/940672-benefits-of-lifting-weights">benefits of lifting weights</a> are expansive. Just remember that each strength sport requires a different training approach.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><img src="https://brand.assets.adidas.com/capi/enUS/Images/weightlifting-vs-powerlifting-body-image-01_221-1092659.jpg" title="Weightlifting-vs-Powerlifting-Body-Image-01" alt="Weightlifting-vs-Powerlifting-Body-Image-01" style="width: 1300px; height: 1615px;" xmlns="http://www.w3.org/1999/xhtml" /><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">The Face Off</h2><div xmlns="http://www.w3.org/1999/xhtml">In the strength world, there’s often a mix-up between weightlifting and powerlifting. While both sports share the arena of strength, they each possess distinct characteristics that set them apart. It's time to bulk up on the facts and put these two sports side by side and break them down.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Weightlifting</h2><div xmlns="http://www.w3.org/1999/xhtml">An energetic yet refined sport of speed, power and precision, weightlifting encourages athletes to embrace their explosive strength and technical prowess to perform two overhead lifts.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">The Moves</h3><ul xmlns="http://www.w3.org/1999/xhtml">
  <li>
    <strong>The clean and jerk</strong> is a two-phase feat where athletes showcase not just strength but precision and velocity as they lift the barbell from the ground to their shoulders before explosively pushing it overhead. </li>
  <li>
    <strong>The snatch</strong> is a high energy overhead lift that defies gravity and leaves spectators in awe as athletes lift the barbell from the ground to overhead in one motion.</li>
</ul><div xmlns="http://www.w3.org/1999/xhtml"> </div><img src="https://brand.assets.adidas.com/capi/enUS/Images/weightlifting-vs-wowerlifting-body-image-02_221-1092667.gif" title="Weightlifting-vs-Wowerlifting-Body-Image-02" alt="Weightlifting-vs-Wowerlifting-Body-Image-02" style="width: 1300px; height: 1629px;" xmlns="http://www.w3.org/1999/xhtml" /><h3 xmlns="http://www.w3.org/1999/xhtml">The Technique</h3><ul xmlns="http://www.w3.org/1999/xhtml">
  <li>Weightlifters must balance strength, speed, and flexibility to harness their explosive power. </li>
  <li>For weightlifting, you must be quick.</li>
</ul><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">The Rules</h3><ul xmlns="http://www.w3.org/1999/xhtml">
  <li>You must follow the commands from the judges. Lower when they say lower, press up when they say press up etc. If you jump the gun on any of these steps it will be considered a miss and lower your score. </li>
  <li>Lifters must wear approved singlets, footwear, and belts. Additional supportive gear is allowed within specified limits. </li>
  <li>During the back squat, the lifter must descend until the hip joint is below the top of the knee.</li>
</ul><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">The Scoring System</h3><ul xmlns="http://www.w3.org/1999/xhtml">
  <li>Each successful lift contributes to the lifter's total. </li>
  <li>Three attempts are given in each lift category (snatch, clean and jerk). </li>
  <li>Judges evaluate proper execution and technique. </li>
  <li>The heaviest successful lifts in each category determine the winner in each weight class.</li>
</ul><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">The Focus</h3><ul xmlns="http://www.w3.org/1999/xhtml">
  <li>Weightlifting pushes athletes toward explosive power and speed, demanding energetic force, precision, and velocity in each lift.</li>
</ul><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Powerlifting</h2><div xmlns="http://www.w3.org/1999/xhtml">A showcase of pure strength and might, powerlifting is about pushing the limits of raw power. Powerlifting athletes aim to lift maximal weight in three exercises.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">The Moves</h3><ul xmlns="http://www.w3.org/1999/xhtml">
  <li>
    <strong>The bench press</strong> is a triumph of upper-body strength. This lift has athletes lying on a bench, summoning unwavering determination and precision to press the barbell overhead. The deadlift is a total body move. </li>
  <li>
    <strong>The deadlift</strong> demands a Herculean pull as athletes pull the barbell up from the ground, engaging the entire body in a symphony of strength. </li>
  <li>
    <strong>The back squat</strong> challenges your full body but is about maximal strength in the lower-body. With this move athletes conquer the challenge of supporting colossal weights on their shoulders as they squat.</li>
</ul><div xmlns="http://www.w3.org/1999/xhtml"> </div><img src="https://brand.assets.adidas.com/capi/enUS/Images/weightlifting-vs-powerlifting-body-image-03_221-1092661.gif" title="Weightlifting-vs-Powerlifting-Body-Image-03" alt="Weightlifting-vs-Powerlifting-Body-Image-03" style="width: 1300px; height: 1561px;" xmlns="http://www.w3.org/1999/xhtml" /><h3 xmlns="http://www.w3.org/1999/xhtml">The Technique</h3><ul xmlns="http://www.w3.org/1999/xhtml">
  <li>From the precise grip on the barbell during the bench press to the nuanced form in the deadlift and the controlled descent in the back squat, mastering the art of each powerlifting lift is the key to triumph. </li>
  <li>Slow and controlled movements are essential. </li>
  <li>Powerlifting is done slower, resulting in fewer misses than in the quicker-paced sport of weightlifting.</li>
</ul><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">The Rules</h3><ul xmlns="http://www.w3.org/1999/xhtml">
  <li>You must follow the commands from the judges. Lower when they say lower, press up when they say press up etc. If you jump the gun on any of these steps it will be considered a miss and lower your score.</li>
  <li>Lifters must wear approved singlets, footwear, and belts. Additional supportive gear is allowed within specified limits.</li>
  <li>During the back squat, the lifter must descend until the hip joint is below the top of the knee.</li>
</ul><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">The Scoring System</h3><ul xmlns="http://www.w3.org/1999/xhtml">
  <li>Each successful lift contributes to the lifter's total.</li>
  <li>Judges evaluate for proper form and execution.</li>
  <li>Three attempts are given in each lift category (squat, bench press, deadlift).</li>
  <li>The heaviest successful lifts in each category determine the winner in each weight class.</li>
</ul><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">The Focus</h3><ul xmlns="http://www.w3.org/1999/xhtml">
  <li>Powerlifting is all about brute strength and pushes athletes toward achieving maximal overall strength through lifting heavy weights with sheer power.</li>
</ul><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Do You Even Lift?</h2><div xmlns="http://www.w3.org/1999/xhtml">You stepped into the world of strength and saw two of its heaviest hitters go head-to-head. While different, weightlifting and powerlifting both demand the utmost amount of dedication and respect from athletes. Whether you’re intrigued by powerlifting and want to explore <a href="https://www.adidas.com/us/blog/945376-how-to-deadlift-101">how to properly do a deadlift</a> or <a href="https://www.adidas.com/us/blog/987643-how-to-squat-with-a-bar">squat with a bar</a> or are more interested in the speed and finesse of weightlifting, remember that these are both extreme strength sports and offer you a canvas for personal growth and achievement.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml"><div><em>Illustrations by Melcher Oosterman&#160;</em></div></div>

Shop Women's Workout_/us/women-workout

Shop Women's Workout

Shop Men's Training_/us/men-workout

Shop Men's Training

Whether you're a novice to the world of strength and eager to learn about weightlifting vs. powerlifting or a certified gym buff looking to learn more about the nuances of these sports, you’re in the right place. Join us as we guide you through this world and showcase what makes each of these strength sports unique and dynamic. What is the difference between weightlifting and powerlifting? There are several differences between weightlifting and powerlifting. Weightlifting is a strength sport that challenges athletes to lift as much weight as possible for a single rep, across two dynamic exercises. This sport is made up of two overhead lifts: the snatch and the clean and jerk. Powerlifting is a strength sport that challenges athletes to lift maximum weight for a single repetition across three fundamental exercises. This sport is made up of three lifts: the back squat, deadlift and bench press. Are powerlifters stronger than weightlifters? It’s challenging to say if powerlifters are stronger than weightlifters as both strength sports require power, precision, and extreme strength. This would have to be measured on an athlete-by-athlete basis. Can you be a weightlifter & a powerlifter? Yes, one could compete in and practice both strength sports. Both sports can elevate your health and how strong you feel in your body, as the benefits of lifting weights are expansive. Just remember that each strength sport requires a different training approach. The Face Off In the strength world, there’s often a mix-up between weightlifting and powerlifting. While both sports share the arena of strength, they each possess distinct characteristics that set them apart. It's time to bulk up on the facts and put these two sports side by side and break them down. Weightlifting An energetic yet refined sport of speed, power and precision, weightlifting encourages athletes to embrace their explosive strength and technical prowess to perform two overhead lifts. The Moves The clean and jerk is a two-phase feat where athletes showcase not just strength but precision and velocity as they lift the barbell from the ground to their shoulders before explosively pushing it overhead. The snatch is a high energy overhead lift that defies gravity and leaves spectators in awe as athletes lift the barbell from the ground to overhead in one motion. The Technique Weightlifters must balance strength, speed, and flexibility to harness their explosive power. For weightlifting, you must be quick. The Rules You must follow the commands from the judges. Lower when they say lower, press up when they say press up etc. If you jump the gun on any of these steps it will be considered a miss and lower your score. Lifters must wear approved singlets, footwear, and belts. Additional supportive gear is allowed within specified limits. During the back squat, the lifter must descend until the hip joint is below the top of the knee. The Scoring System Each successful lift contributes to the lifter's total. Three attempts are given in each lift category (snatch, clean and jerk). Judges evaluate proper execution and technique. The heaviest successful lifts in each category determine the winner in each weight class. The Focus Weightlifting pushes athletes toward explosive power and speed, demanding energetic force, precision, and velocity in each lift. Powerlifting A showcase of pure strength and might, powerlifting is about pushing the limits of raw power. Powerlifting athletes aim to lift maximal weight in three exercises. The Moves The bench press is a triumph of upper-body strength. This lift has athletes lying on a bench, summoning unwavering determination and precision to press the barbell overhead. The deadlift is a total body move. The deadlift demands a Herculean pull as athletes pull the barbell up from the ground, engaging the entire body in a symphony of strength. The back squat challenges your full body but is about maximal strength in the lower-body. With this move athletes conquer the challenge of supporting colossal weights on their shoulders as they squat. The Technique From the precise grip on the barbell during the bench press to the nuanced form in the deadlift and the controlled descent in the back squat, mastering the art of each powerlifting lift is the key to triumph. Slow and controlled movements are essential. Powerlifting is done slower, resulting in fewer misses than in the quicker-paced sport of weightlifting. The Rules You must follow the commands from the judges. Lower when they say lower, press up when they say press up etc. If you jump the gun on any of these steps it will be considered a miss and lower your score. Lifters must wear approved singlets, footwear, and belts. Additional supportive gear is allowed within specified limits. During the back squat, the lifter must descend until the hip joint is below the top of the knee. The Scoring System Each successful lift contributes to the lifter's total. Judges evaluate for proper form and execution. Three attempts are given in each lift category (squat, bench press, deadlift). The heaviest successful lifts in each category determine the winner in each weight class. The Focus Powerlifting is all about brute strength and pushes athletes toward achieving maximal overall strength through lifting heavy weights with sheer power. Do You Even Lift? You stepped into the world of strength and saw two of its heaviest hitters go head-to-head. While different, weightlifting and powerlifting both demand the utmost amount of dedication and respect from athletes. Whether you’re intrigued by powerlifting and want to explore how to properly do a deadlift or squat with a bar or are more interested in the speed and finesse of weightlifting, remember that these are both extreme strength sports and offer you a canvas for personal growth and achievement. Illustrations by Melcher Oosterman

weightlifting-vs-powerlifting-mh-d_221-1092663

weightlifting-vs-powerlifting-mh-t_221-1092660

weightlifting-vs-powerlifting-mh

weightlifting-vs-powerlifting-mh-m_221-1092662

Lift Off: Weightlifting vs. Powerlifting 101 

The confusion ends here. Learn the difference between weightlifting and powerlifting with adidas. Don’t worry, we’ll spot you.

<p xmlns="http://www.w3.org/1999/xhtml">
  <iframe width="560" height="315" src="https://www.youtube.com/embed/6L49Mypqbh8" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe>
</p><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">Meet your quads—aka your day one supporters. From your first steps to your first time competing in your sport, they were there. Located at the front of your thigh, the quadriceps, affectionately known as 'quads,' are pivotal in maintaining knee stability and keeping you upright. Quad strength is essential for everyone, particularly for elite athletes. That's why we've teamed up with volleyball superstars Alix Klineman and Katie Holloway Bridge to lead a quad strength session from home. They'll break down how to infuse power and poise into your quads with six simple and effective exercises.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><p class="quote-full-width" xmlns="http://www.w3.org/1999/xhtml">
  <em>"Quad strength provides substantial power and stability as it’s your biggest leg muscle,” explains Klineman. “While other supporting leg muscles are great, the quad takes the bulk of the work, making strong quads crucial."</em>
</p><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enUS/Images/quad-workouts-body-image-01_221-1089965.jpg" title="Quad-Workouts-Body-Image-01" alt="Quad-Workouts-Body-Image-01" style="width: 1300px; height: 1000px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Can you build quads with bodyweight?</h2><div xmlns="http://www.w3.org/1999/xhtml">Yes, you are able to build and enhance your quad muscles with bodyweight. Bodyweight quad exercises engage and strengthen your quad muscles.  </div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">How can I train my quads at home?</h2><div xmlns="http://www.w3.org/1999/xhtml">You can train your quads at home by performing bodyweight and limited equipment quad strengthening exercises such as squats, wall sits, banded squat walks, etc.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">What are the best exercises to strengthen quads?</h2><div xmlns="http://www.w3.org/1999/xhtml">The best quad exercises are ones where you're fully engaging and activating all four of the muscles that make up this part of the body through dynamic exercises. Split squats, banded squats, and step-ups are just a few examples of excellent exercises you can add to your leg day routine to strengthen your quads.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">The Moves: Enhance Your Quads with These 6 Exercises</h2><div xmlns="http://www.w3.org/1999/xhtml">All of these exercises can be done from the comfort of your home. From resistance band quad exercises to dumbbell quad exercises, here are the moves we’re covering:</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><ol xmlns="http://www.w3.org/1999/xhtml">
  <li>Banded Squat Walk</li>
  <li>Banded Jump Squat</li>
  <li>Step-Ups with Dumbbell</li>
  <li>Bulgarian Split Squat</li>
  <li>Wall Sit</li>
  <li>Single-Leg Raise</li>
</ol><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">Remember, it’s about quality and consistency over how many reps you can do and how fast you can do them. As Holloway Bridge emphasizes, “Prioritize technique, it's the key to not only getting it right but also laying the foundation for a stronger you.”</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enUS/Images/quad-workouts-body-image-02_221-1089969.gif" title="Quad-Workouts-Body-Image-02" alt="Quad-Workouts-Body-Image-02" style="width: 1000px; height: 563px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Banded Squat Walk</h2><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>The Set Up:</strong>
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><ol xmlns="http://www.w3.org/1999/xhtml">
  <li>Grab your resistance band and place it above your knees.</li>
  <li>With your feet hip-width apart and your hands clasped together in front of your chest, lower into a squat.</li>
  <li>Begin taking small steps forward in the squat position while keeping tension on the band.</li>
  <li>Take 6-8 steps forward, then reverse the movement by taking small steps backward.</li>
  <li>Do two rounds of this.</li>
</ol><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>Remember:</strong> To intensify the burn in your quads, maintain a squat position with your chest up, back straight, core engaged, and keep tension on the resistance band.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enUS/Images/quad-workouts-body-image-03_221-1089973.gif" title="Quad-Workouts-Body-Image-03" alt="Quad-Workouts-Body-Image-03" style="width: 1000px; height: 563px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Banded Jump Squat</h2><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>The Set Up:</strong>
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><ol xmlns="http://www.w3.org/1999/xhtml">
  <li>Grab your resistance band and place it just above your knees.</li>
  <li>Stand with your feet hip-width apart and lower into a squat.</li>
  <li>Bring your hands in front of your chest and clasp them together.</li>
  <li>Jump up and push your knees out against the resistance band to activate your quads, then land softly back in a squat.</li>
  <li>Do two sets of 12 reps.</li>
</ol><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>The Modification:</strong> For a low-impact modification, you’ll do this move without jumping.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>Remember:</strong> Focus on expanding through your band at the base of your squat to activate your quad and glute muscles.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enUS/Images/quad-workouts-body-image-04_221-1089970.gif" title="Quad-Workouts-Body-Image-04" alt="Quad-Workouts-Body-Image-04" style="width: 1000px; height: 563px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Step-Ups with Dumbbell</h2><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>The Set Up:</strong>
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><ol xmlns="http://www.w3.org/1999/xhtml">
  <li>Grab your dumbbells and stand in front of a box that’s at least 12” tall.</li>
  <li>With an engaged core, a straight back and a dumbbell in each hand, step your left foot up onto the box.</li>
  <li>Push through your left heel, lifting yourself up to stand on the box.</li>
  <li>Then step down with the same leg, slow and controlled.</li>
  <li>Do two sets of 12 reps on each leg.</li>
</ol><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>Remember:</strong> As you lift yourself up, focus on your mind to muscle connection and imagine your quads doing all the work. This will intensify the burn in your quad muscles.  Keep in mind that the larger the box, the more challenging this move will be.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enUS/Images/quad-workouts-body-image-05_221-1089978.gif" title="Quad-Workouts-Body-Image-05" alt="Quad-Workouts-Body-Image-05" style="width: 1000px; height: 563px;" /> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Bulgarian Split Squat</h2><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>The Set Up</strong>:</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><ol xmlns="http://www.w3.org/1999/xhtml">
  <li>Stand about 2 feet in front of a box, chair, or bench with your back to it.</li>
  <li>Lift your right leg and place it behind you on the box.</li>
  <li>Bend your left knee to lower your thigh until it’s parallel to the floor.</li>
  <li>Push through your left foot to stand back up.</li>
  <li>Do two sets of 12 reps on each leg.</li>
</ol><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>The Modification:</strong> Place your back foot on the ground and do a standing split squat. Feel free to hold on to a wall or chair for added support.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>Remember:</strong> If you allow your knee to travel forward past your toes during the bulgarian split squat, you’ll get more quad activation.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enUS/Images/quad-workouts-body-image-06_221-1089977.gif" title="Quad-Workouts-Body-Image-06" alt="Quad-Workouts-Body-Image-06" style="width: 1000px; height: 563px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Wall Sit</h2><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>The Set Up:</strong>
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><ol xmlns="http://www.w3.org/1999/xhtml">
  <li>Find a sturdy wall and lean against it with your feet shoulder-width apart. If using a dumbbell, hold it at chest level.</li>
  <li>Begin to slide down the wall until your knees form a 90-degree angle.</li>
  <li>Engage your quads and hold the position for 30 seconds and then stand up.</li>
  <li>Do two sets of 30 second holds.</li>
</ol><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>The Modification:</strong> For those looking for a modification or if you're new to this move, try the wall sit without the dumbbell. It’s the same setup just without the weight.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>Remember:</strong> Wall sits are more about form and less about hold times. If 30 seconds is too long, aim for 15-20 seconds and work your way up.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enUS/Images/quad-workouts-body-image-07_221-1089972.gif" title="Quad-Workouts-Body-Image-07" alt="Quad-Workouts-Body-Image-07" style="width: 1000px; height: 563px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Single-Leg Lift</h2><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>The Set Up:</strong>
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><ol xmlns="http://www.w3.org/1999/xhtml">
  <li>Begin by lying down on your mat with your arms resting at your sides.</li>
  <li>Place one foot flat on the floor with your knee bent, while extending your other leg straight out.</li>
  <li>Engage your core muscles, and with control, raise your extended leg until it meets the top of your knee.</li>
  <li>Slowly lower it to the floor, paying attention to the intensity in your quad and hip flexor.</li>
</ol><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <strong>Remember:</strong> Focus on lifting your leg with control and keeping your toes up to enhance quad activation. As you lower your leg, imagine you’re moving through concrete to really feel the full effect in your quads.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Leg Day Love</h2><div xmlns="http://www.w3.org/1999/xhtml">No matter the activity, if you're using your legs, you're using your quads. Whether you’re performing quad exercises at home or in the gym, remember to stay focused, consistent and to take your time.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><p class="quote-full-width" xmlns="http://www.w3.org/1999/xhtml">
  <em>"It’s really important to build on small habits first instead of taking on the mountain,” said Holloway Bridge.</em>
</p><div xmlns="http://www.w3.org/1999/xhtml">Don’t feel the need to add all of these moves into your leg day routine at once. Start by adding in one or two of these quad exercises and go from there. Leg day is about empowering, enhancing, and tuning in with your body so you can move and perform at your best.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enUS/Images/quad-workouts-body-image-08_221-1089971.jpg" title="Quad-Workouts-Body-Image-08" alt="Quad-Workouts-Body-Image-08" style="width: 1300px; height: 1000px;" />
</div>

Shop Women's Training_/us/women-training

Shop Women's Training

Shop Men's Training_/us/men-training

Shop Training_/us/training

Shop Training

Meet your quads—aka your day one supporters. From your first steps to your first time competing in your sport, they were there. Located at the front of your thigh, the quadriceps, affectionately known as 'quads,' are pivotal in maintaining knee stability and keeping you upright. Quad strength is essential for everyone, particularly for elite athletes. That's why we've teamed up with volleyball superstars Alix Klineman and Katie Holloway Bridge to lead a quad strength session from home. They'll break down how to infuse power and poise into your quads with six simple and effective exercises. "Quad strength provides substantial power and stability as it’s your biggest leg muscle,” explains Klineman. “While other supporting leg muscles are great, the quad takes the bulk of the work, making strong quads crucial." Can you build quads with bodyweight? Yes, you are able to build and enhance your quad muscles with bodyweight. Bodyweight quad exercises engage and strengthen your quad muscles. How can I train my quads at home? You can train your quads at home by performing bodyweight and limited equipment quad strengthening exercises such as squats, wall sits, banded squat walks, etc. What are the best exercises to strengthen quads? The best quad exercises are ones where you're fully engaging and activating all four of the muscles that make up this part of the body through dynamic exercises. Split squats, banded squats, and step-ups are just a few examples of excellent exercises you can add to your leg day routine to strengthen your quads. The Moves: Enhance Your Quads with These 6 Exercises All of these exercises can be done from the comfort of your home. From resistance band quad exercises to dumbbell quad exercises, here are the moves we’re covering: Banded Squat Walk Banded Jump Squat Step-Ups with Dumbbell Bulgarian Split Squat Wall Sit Single-Leg Raise Remember, it’s about quality and consistency over how many reps you can do and how fast you can do them. As Holloway Bridge emphasizes, “Prioritize technique, it's the key to not only getting it right but also laying the foundation for a stronger you.” Banded Squat Walk The Set Up: Grab your resistance band and place it above your knees. With your feet hip-width apart and your hands clasped together in front of your chest, lower into a squat. Begin taking small steps forward in the squat position while keeping tension on the band. Take 6-8 steps forward, then reverse the movement by taking small steps backward. Do two rounds of this. Remember: To intensify the burn in your quads, maintain a squat position with your chest up, back straight, core engaged, and keep tension on the resistance band. Banded Jump Squat The Set Up: Grab your resistance band and place it just above your knees. Stand with your feet hip-width apart and lower into a squat. Bring your hands in front of your chest and clasp them together. Jump up and push your knees out against the resistance band to activate your quads, then land softly back in a squat. Do two sets of 12 reps. The Modification: For a low-impact modification, you’ll do this move without jumping. Remember: Focus on expanding through your band at the base of your squat to activate your quad and glute muscles. Step-Ups with Dumbbell The Set Up: Grab your dumbbells and stand in front of a box that’s at least 12” tall. With an engaged core, a straight back and a dumbbell in each hand, step your left foot up onto the box. Push through your left heel, lifting yourself up to stand on the box. Then step down with the same leg, slow and controlled. Do two sets of 12 reps on each leg. Remember: As you lift yourself up, focus on your mind to muscle connection and imagine your quads doing all the work. This will intensify the burn in your quad muscles. Keep in mind that the larger the box, the more challenging this move will be. Bulgarian Split Squat The Set Up: Stand about 2 feet in front of a box, chair, or bench with your back to it. Lift your right leg and place it behind you on the box. Bend your left knee to lower your thigh until it’s parallel to the floor. Push through your left foot to stand back up. Do two sets of 12 reps on each leg. The Modification: Place your back foot on the ground and do a standing split squat. Feel free to hold on to a wall or chair for added support. Remember: If you allow your knee to travel forward past your toes during the bulgarian split squat, you’ll get more quad activation. Wall Sit The Set Up: Find a sturdy wall and lean against it with your feet shoulder-width apart. If using a dumbbell, hold it at chest level. Begin to slide down the wall until your knees form a 90-degree angle. Engage your quads and hold the position for 30 seconds and then stand up. Do two sets of 30 second holds. The Modification: For those looking for a modification or if you're new to this move, try the wall sit without the dumbbell. It’s the same setup just without the weight. Remember: Wall sits are more about form and less about hold times. If 30 seconds is too long, aim for 15-20 seconds and work your way up. Single-Leg Lift The Set Up: Begin by lying down on your mat with your arms resting at your sides. Place one foot flat on the floor with your knee bent, while extending your other leg straight out. Engage your core muscles, and with control, raise your extended leg until it meets the top of your knee. Slowly lower it to the floor, paying attention to the intensity in your quad and hip flexor. Remember: Focus on lifting your leg with control and keeping your toes up to enhance quad activation. As you lower your leg, imagine you’re moving through concrete to really feel the full effect in your quads. Leg Day Love No matter the activity, if you're using your legs, you're using your quads. Whether you’re performing quad exercises at home or in the gym, remember to stay focused, consistent and to take your time. "It’s really important to build on small habits first instead of taking on the mountain,” said Holloway Bridge. Don’t feel the need to add all of these moves into your leg day routine at once. Start by adding in one or two of these quad exercises and go from there. Leg day is about empowering, enhancing, and tuning in with your body so you can move and perform at your best.

quad-workouts-mh-d_221-1089974

quad-workouts-mh-t_221-1089976

quad-workouts-mh

quad-workouts-mh-m_221-1089975

6 At-Home Quad Exercises To Try

Join adidas athletes Alix Klineman and Katie Holloway Bridge for an at-home quad workout. Uncover six quad exercises you can do from the comfort of your home.

<h3 xmlns="http://www.w3.org/1999/xhtml">HOW TO FIND YOUR CORRECT BRA SIZE</h3><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><p xmlns="http://www.w3.org/1999/xhtml">
  <iframe width="560" height="315" src="https://www.youtube.com/embed/MEE7wyxGRpE" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe>
</p><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><p xmlns="http://www.w3.org/1999/xhtml">An ill-fitting sports bra is not only unhelpful, it’s uncomfortable. To find a sports bra with the right amount of support, you first must know your correct everyday bra size.</p><p xmlns="http://www.w3.org/1999/xhtml">Studies have found that 90% of women aren't wearing their correct bra size. Luckily, you don't need a tape measure to figure out your best fit. All you need is your regular bra and a mirror to check how your band and cups fit. Here's how to check if a sports bra fits correctly.</p><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><img src="https://brand.assets.adidas.com/capi/enFI/Images/sports-bra-fit-guide-band-body-image-01_146-840704.gif" title="Sports-Bra-Fit-Guide-Band-Body-Image-01" alt="Sports-Bra-Fit-Guide-Band-Body-Image-01" style="width: 1300px; height: 731px;" xmlns="http://www.w3.org/1999/xhtml" /><h4 xmlns="http://www.w3.org/1999/xhtml">
  <br />
</h4><h4 xmlns="http://www.w3.org/1999/xhtml">First, see how the band fits.</h4><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><p xmlns="http://www.w3.org/1999/xhtml">Your band is responsible for most of the support from your sports bra. If it feels snug but not tight, and sits level around your body, you are wearing the correct band size.</p><p xmlns="http://www.w3.org/1999/xhtml">If the band digs into your back, then it’s too tight and can leave marks. If the band rides up your back, then it’s too loose and isn’t providing enough support.</p><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><img src="https://brand.assets.adidas.com/capi/enFI/Images/sports-bra-fit-guide-band-body-image-02_146-840705.gif" title="Sports-Bra-Fit-Guide-Band-Body-Image-02" alt="Sports-Bra-Fit-Guide-Band-Body-Image-02" style="width: 1300px; height: 731px;" xmlns="http://www.w3.org/1999/xhtml" /><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><h4 xmlns="http://www.w3.org/1999/xhtml">Next, check your straps.</h4><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><p xmlns="http://www.w3.org/1999/xhtml">Your straps should sit comfortably on your shoulder without slipping or digging in. When it comes to support, your band does the hard work, while your straps should hold the bra cups in place, close to your body.</p><p xmlns="http://www.w3.org/1999/xhtml">If your straps are too tight, they’ll dig into your skin and could leave marks. With a bit of resistance, you should be able to fit two fingers between your strap and your shoulder for a good fit.</p><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><img src="https://brand.assets.adidas.com/capi/enFI/Images/sports-bra-fit-guide-band-body-image-03_146-840707.gif" title="Sports-Bra-Fit-Guide-Band-Body-Image-03" alt="Sports-Bra-Fit-Guide-Band-Body-Image-03" style="width: 1300px; height: 731px;" xmlns="http://www.w3.org/1999/xhtml" /><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><h4 xmlns="http://www.w3.org/1999/xhtml">Then check how your cups fit.</h4><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><p xmlns="http://www.w3.org/1999/xhtml">If the cups fit perfectly around your breasts and there’s no overflow or gaping, your cup size is correct.</p><p xmlns="http://www.w3.org/1999/xhtml">Overflow at the top or sides suggests the cup size is too small. If your breasts have extra room inside the cups, your cup size is too large.</p><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><h3 xmlns="http://www.w3.org/1999/xhtml">THE RIGHT SUPPORT FOR YOUR SPORT</h3><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><p xmlns="http://www.w3.org/1999/xhtml">It’s not easy to find a sports bra that not only fits and feels comfortable, but also offers the right amount of support for your workout. When choosing a new sports bra, you need to consider your size, your workout and the intensity you train to find your perfect support. The new adidas sports bras come in light, medium and high support, and range in designs made for different levels of impact across activities in studio, training and running. Learn more about each bra design and which support level fits your needs by reading our support level guides.</p><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><img src="https://brand.assets.adidas.com/capi/enFI/Images/sports-bra-fit-guide-infographic-body-image-4_146-844261.jpg" title="Sports-Bra-Fit-Guide-Infographic-Body-Image-4" alt="Sports-Bra-Fit-Guide-Infographic-Body-Image-4" style="width: 1300px; height: 1850px;" xmlns="http://www.w3.org/1999/xhtml" /><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><h4 xmlns="http://www.w3.org/1999/xhtml">Finding Your Size</h4><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><p xmlns="http://www.w3.org/1999/xhtml">To feel even more confident that you’re picking the right size, you can also measure yourself using a flexible tape measure. It’s best to take your measurements as close to your skin as possible, without a bra on.</p><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><img src="https://brand.assets.adidas.com/capi/enFI/Images/sports-bra-fit-guide-band-body-image-05_146-840706.gif" title="Sports-Bra-Fit-Guide-Band-Body-Image-05" alt="Sports-Bra-Fit-Guide-Band-Body-Image-05" style="width: 1300px; height: 731px;" xmlns="http://www.w3.org/1999/xhtml" /><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><p xmlns="http://www.w3.org/1999/xhtml">1. Measure your cup size by wrapping the measuring tape around your back and across the fullest part of your bust—this is usually right across the center of the nipple. Be sure that the measuring tape is level. It should be snug while allowing you to take a deep breath comfortably. Take note of this measurement.</p><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><img src="https://brand.assets.adidas.com/capi/enFI/Images/sports-bra-fit-guide-band-body-image-06_146-840701.gif" title="Sports-Bra-Fit-Guide-Band-Body-Image-06" alt="Sports-Bra-Fit-Guide-Band-Body-Image-06" style="width: 1300px; height: 731px;" xmlns="http://www.w3.org/1999/xhtml" /><p xmlns="http://www.w3.org/1999/xhtml">
  <br />
</p><p xmlns="http://www.w3.org/1999/xhtml">2. Measure your band size by wrapping the measuring tape around your back and under your bust. The measuring tape should be level and flat against your body and not on your breast tissue. You may need to lift your breasts to achieve this. Again, it should be snug while allowing a comfortable deep breath. Note this measurement.</p><p xmlns="http://www.w3.org/1999/xhtml">3. Lastly, check these two measurements against our <a href="https://go.adidas.com/ihha/sizeguide">size guide</a> and you will be able to calculate your correct sports bra size. You can also use our <a href="/sports_bras_guide">bra finder</a> to see a customized selection of bras for you.</p><p xmlns="http://www.w3.org/1999/xhtml">Your body is unique, so our tips and guides will help you understand the size and support you need for the sport you love. With over 40 new sports bras, our most inclusive sports bra collection yet is designed for all shapes and sizes. When you find your perfect bra, you’ll help unlock your full potential.</p>

Shop All adidas Sports Bras_/women-sports_bras

Shop All adidas Sports Bras

women-sports_bras

HOW TO FIND YOUR CORRECT BRA SIZE An ill-fitting sports bra is not only unhelpful, it’s uncomfortable. To find a sports bra with the right amount of support, you first must know your correct everyday bra size. Studies have found that 90% of women aren't wearing their correct bra size. Luckily, you don't need a tape measure to figure out your best fit. All you need is your regular bra and a mirror to check how your band and cups fit. Here's how to check if a sports bra fits correctly. First, see how the band fits. Your band is responsible for most of the support from your sports bra. If it feels snug but not tight, and sits level around your body, you are wearing the correct band size. If the band digs into your back, then it’s too tight and can leave marks. If the band rides up your back, then it’s too loose and isn’t providing enough support. Next, check your straps. Your straps should sit comfortably on your shoulder without slipping or digging in. When it comes to support, your band does the hard work, while your straps should hold the bra cups in place, close to your body. If your straps are too tight, they’ll dig into your skin and could leave marks. With a bit of resistance, you should be able to fit two fingers between your strap and your shoulder for a good fit. Then check how your cups fit. If the cups fit perfectly around your breasts and there’s no overflow or gaping, your cup size is correct. Overflow at the top or sides suggests the cup size is too small. If your breasts have extra room inside the cups, your cup size is too large. THE RIGHT SUPPORT FOR YOUR SPORT It’s not easy to find a sports bra that not only fits and feels comfortable, but also offers the right amount of support for your workout. When choosing a new sports bra, you need to consider your size, your workout and the intensity you train to find your perfect support. The new adidas sports bras come in light, medium and high support, and range in designs made for different levels of impact across activities in studio, training and running. Learn more about each bra design and which support level fits your needs by reading our support level guides. Finding Your Size To feel even more confident that you’re picking the right size, you can also measure yourself using a flexible tape measure. It’s best to take your measurements as close to your skin as possible, without a bra on. 1. Measure your cup size by wrapping the measuring tape around your back and across the fullest part of your bust—this is usually right across the center of the nipple. Be sure that the measuring tape is level. It should be snug while allowing you to take a deep breath comfortably. Take note of this measurement. 2. Measure your band size by wrapping the measuring tape around your back and under your bust. The measuring tape should be level and flat against your body and not on your breast tissue. You may need to lift your breasts to achieve this. Again, it should be snug while allowing a comfortable deep breath. Note this measurement. 3. Lastly, check these two measurements against our size guide and you will be able to calculate your correct sports bra size. You can also use our bra finder to see a customized selection of bras for you. Your body is unique, so our tips and guides will help you understand the size and support you need for the sport you love. With over 40 new sports bras, our most inclusive sports bra collection yet is designed for all shapes and sizes. When you find your perfect bra, you’ll help unlock your full potential.

how-should-a-sports-bra-fit-mh-d_221-1086966

how-should-a-sports-bra-fit-mh

how-should-a-sports-bra-fit-mh-m_221-1086973

How Should A Sports Bra Fit?

Boobs bounce - some more than others, so a badly fitting sports bra can leave you feeling uncomfortable and distracted from your workout.  

And with over 90% of people wearing the wrong bra size for training, we’re on a mission to help everyone find their perfect fit - whatever the workout. 

<div xmlns="http://www.w3.org/1999/xhtml">What type of walker are you? Are you the romantic sunset stroll type, or an early morning laps around the track type of walker? Perhaps you do a daily hot girl walk where you throw on your best workout set, tune out the world with your headphones, and hit the pavement to work up a sweat and get your steps in. Or maybe you’re just figuring out how to walk more and are eager to get active throughout your day.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">With such a low barrier to entry, walking for exercise has skyrocketed in popularity in the last few years. A cool trend on social media and one of the only activities many of us were able to partake in during the pandemic, the benefits of walking are vast. According to the <a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261">Mayo Clinic</a>, walking regularly can help strengthen your immune system, burn fat, and prevent or reduce chronic illnesses like heart disease and type 2 diabetes. Boost your energy levels and overall health and wellness by learning how many steps you should be taking in a day, as well as fun ways to walk more in your daily life.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enUS/Images/five-ways-to-walk-more-blog-image-01_221-1001772.gif" title="Five-Ways-to-Walk-More-Blog-Image-01" alt="Five-Ways-to-Walk-More-Blog-Image-01" style="width: 800px; height: 923px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">How Many Steps Per Day Is Healthy?</h2><div xmlns="http://www.w3.org/1999/xhtml">There are a lot of trendy and contradicting opinions on how many steps you should take a day. Social media says you should be getting 10,000 steps a day. Your grandmother says 5,000 is enough, so what’s the truth? Technically both.  </div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <a href="https://www.cdc.gov/physicalactivity/basics/adults/index.htm">The CDC</a> recommends about 2.5 hours of physical activity a week. This means that you should walk for about 21 minutes daily to stay healthy. However, this is just a baseline. Working up to 10,000 steps a day is a phenomenal health goal and will do wonders for your mental and physical health. Research by the <a href="https://www.nih.gov/news-events/nih-research-matters/number-steps-day-more-important-step-intensity">National Institutes of Health</a> found that taking 8,000 or more steps daily has profound health benefits. Walking this much reduces high blood pressure and increases heart health. But how do you get 10,000 steps a day? </div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">How Do You Get 10K Steps A Day?</h2><div xmlns="http://www.w3.org/1999/xhtml">Challenge yourself to get 10k steps in a day by walking more regularly. By tracking your steps with a smartwatch or step counter app, you’ll know where you are starting and can track your progress. Incorporate walking into your daily life whenever you can. Take a walk during your lunch break and take the stairs instead of the elevator. These steps may seem small, but with consistency and dedication, they’ll get you to 10k steps a day.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">Challenge Accepted: Five Ways To Walk More</h2><div xmlns="http://www.w3.org/1999/xhtml">Figuring out how to get more steps in a day may seem daunting, but with these five simple ways to walk more, you’ll have fun doing it!</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">1. Make It Social</h3><div xmlns="http://www.w3.org/1999/xhtml">Lean into your multiplayer mode and walk more by making it social. Go on an evening walk with your friend or family to get some fresh air and your steps in. Convince your partner to walk to the bar or restaurant instead of driving. Make walking a thing you do with loved ones and it won’t feel like a workout at all.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">2. Opt For The Stairs</h3><div xmlns="http://www.w3.org/1999/xhtml">Get more steps in a day by taking the stairs whenever you can. Consider the stairs instead of the escalator if you're at the store. Ditch the elevator and walk up to your apartment. Taking the stairs may seem small, but every little step counts when you're on a journey to walk more.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">3. Embrace The Seasonal Walk</h3><div xmlns="http://www.w3.org/1999/xhtml">A fantastic benefit of walking is the time you can spend in nature. Whether you're walking around your neighborhood looking at Christmas decorations, admiring fall foliage, visiting a historical building in your city, or witnessing the spring cherry blossoms bloom in the park, seasonal walks are a wonderful way to get your steps in.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">4. Switch Up Your Commute</h3><div xmlns="http://www.w3.org/1999/xhtml">The next time you’re headed to school or work, consider walking, especially if the weather is nice. Mix up your commute! Walk to the train or bus stop and get off one stop early so you can get your steps in. If walking isn’t an option, take the train or the bus. It may seem small but taking public transportation instead of driving makes the steps add up, helping you reach your step count goals.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h3 xmlns="http://www.w3.org/1999/xhtml">5. Follow The Half Mile Rule</h3><div xmlns="http://www.w3.org/1999/xhtml">Whether it’s a quick trip to the store or a visit to your favorite coffee shop, hit the maps app before you head out. Map out the distance from your house to the destination and if it’s less than half a mile away, walk there!</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <img src="https://brand.assets.adidas.com/capi/enUS/Images/five-ways-to-walk-more-blog-image-02_221-1001771.gif" title="Five-Ways-to-Walk-More-Blog-Image-02" alt="Five-Ways-to-Walk-More-Blog-Image-02" style="width: 800px; height: 923px;" />
  <br />
</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><h2 xmlns="http://www.w3.org/1999/xhtml">It's Time To Walk</h2><div xmlns="http://www.w3.org/1999/xhtml">Adding unique ways to walk more into your daily routine is a certified way to get your steps up and eventually rack up 10,000 steps a day. Start small but be consistent and dedicated. Create a walking goal list to hold yourself accountable. Set a goal to walk a mile per day. If you’re unsure how long it takes to walk a mile, don’t fret! For guidance, reference our editorial on <a href="https://www.adidas.com/us/blog/992695-how-long-does-it-take-to-walk-a-mile">how long it takes to walk a mile</a>! Remember, every step counts.</div><div xmlns="http://www.w3.org/1999/xhtml"> </div><div xmlns="http://www.w3.org/1999/xhtml">
  <em>Illustrations by Nick Little </em>
</div>

Shop Women's Walking Shoes_/us/women-walking

Shop Women's Walking Shoes

Shop Men's Walking Shoes_/us/men-walking

Shop Men's Walking Shoes

How Long Does It Take To Walk A Mile - PC - women running shoes

Women's

How Long Does It Take To Walk A Mile - PC - men running shoes

Men's

What type of walker are you? Are you the romantic sunset stroll type, or an early morning laps around the track type of walker? Perhaps you do a daily hot girl walk where you throw on your best workout set, tune out the world with your headphones, and hit the pavement to work up a sweat and get your steps in. Or maybe you’re just figuring out how to walk more and are eager to get active throughout your day. With such a low barrier to entry, walking for exercise has skyrocketed in popularity in the last few years. A cool trend on social media and one of the only activities many of us were able to partake in during the pandemic, the benefits of walking are vast. According to the Mayo Clinic, walking regularly can help strengthen your immune system, burn fat, and prevent or reduce chronic illnesses like heart disease and type 2 diabetes. Boost your energy levels and overall health and wellness by learning how many steps you should be taking in a day, as well as fun ways to walk more in your daily life. How Many Steps Per Day Is Healthy? There are a lot of trendy and contradicting opinions on how many steps you should take a day. Social media says you should be getting 10,000 steps a day. Your grandmother says 5,000 is enough, so what’s the truth? Technically both. The CDC recommends about 2.5 hours of physical activity a week. This means that you should walk for about 21 minutes daily to stay healthy. However, this is just a baseline. Working up to 10,000 steps a day is a phenomenal health goal and will do wonders for your mental and physical health. Research by the National Institutes of Health found that taking 8,000 or more steps daily has profound health benefits. Walking this much reduces high blood pressure and increases heart health. But how do you get 10,000 steps a day? How Do You Get 10K Steps A Day? Challenge yourself to get 10k steps in a day by walking more regularly. By tracking your steps with a smartwatch or step counter app, you’ll know where you are starting and can track your progress. Incorporate walking into your daily life whenever you can. Take a walk during your lunch break and take the stairs instead of the elevator. These steps may seem small, but with consistency and dedication, they’ll get you to 10k steps a day. Challenge Accepted: Five Ways To Walk More Figuring out how to get more steps in a day may seem daunting, but with these five simple ways to walk more, you’ll have fun doing it! 1. Make It Social Lean into your multiplayer mode and walk more by making it social. Go on an evening walk with your friend or family to get some fresh air and your steps in. Convince your partner to walk to the bar or restaurant instead of driving. Make walking a thing you do with loved ones and it won’t feel like a workout at all. 2. Opt For The Stairs Get more steps in a day by taking the stairs whenever you can. Consider the stairs instead of the escalator if you're at the store. Ditch the elevator and walk up to your apartment. Taking the stairs may seem small, but every little step counts when you're on a journey to walk more. 3. Embrace The Seasonal Walk A fantastic benefit of walking is the time you can spend in nature. Whether you're walking around your neighborhood looking at Christmas decorations, admiring fall foliage, visiting a historical building in your city, or witnessing the spring cherry blossoms bloom in the park, seasonal walks are a wonderful way to get your steps in. 4. Switch Up Your Commute The next time you’re headed to school or work, consider walking, especially if the weather is nice. Mix up your commute! Walk to the train or bus stop and get off one stop early so you can get your steps in. If walking isn’t an option, take the train or the bus. It may seem small but taking public transportation instead of driving makes the steps add up, helping you reach your step count goals. 5. Follow The Half Mile Rule Whether it’s a quick trip to the store or a visit to your favorite coffee shop, hit the maps app before you head out. Map out the distance from your house to the destination and if it’s less than half a mile away, walk there! It's Time To Walk Adding unique ways to walk more into your daily routine is a certified way to get your steps up and eventually rack up 10,000 steps a day. Start small but be consistent and dedicated. Create a walking goal list to hold yourself accountable. Set a goal to walk a mile per day. If you’re unsure how long it takes to walk a mile, don’t fret! For guidance, reference our editorial on how long it takes to walk a mile! Remember, every step counts. Illustrations by Nick Little

five-ways-to-walk-more-masthead-d_221-1001776

five-ways-to-walk-more-masthead-t_221-1001778

five-ways-to-walk-more-masthead

five-ways-to-walk-more-masthead-m_221-1001777

adidas Training Stories