Developing your upper body is crucial for achieving balanced muscle strength and definition. These muscles are active in daily activities involving lifting, pulling, and carrying. They are also prime movers in an arms and shoulders workout designed to achieve an aesthetically pleasing physique.
In this article, we discuss 11 of the best bodyweight upper body exercises for maximum results. They can be performed anywhere without equipment. Continue reading for instructions on performing this upper body bodyweight workout. We also provide tips on maximizing muscle engagement and activation.
11 Body Weight Upper Body Workout
Read on for guidance on 11 effective upper body bodyweight exercises you can perform anywhere for optimal results.
11 Upper Body Bodyweight Workouts
The following exercises target and strengthen your upper body muscles using body weight only for an effective stimulus. You can perform them as listed or in the order of your preference.
Push-Up
Push-ups target your shoulders, arms, and chest but also engage the core and spine to maintain stability and control. They are an excellent functional exercise as they strengthen muscles that are active in many daily tasks and movements.
Some of these involve lifting heavy objects, throwing balls, and reaching your arms across your body. The benefits of push-ups also include improving upper-body functional performance, toning the shoulders and upper arms, and enhancing joint stability and flexibility.
How To Do
- Begin in a plank position with your arms fully extended. Your hands should be slightly wider than shoulder-width, palms flat on the ground.
- Your legs should be straight back behind you, forming a line with your body from your head to your feet.
- Inhale to engage your core.
- Exhale as you slowly lower your chest down to the ground, flexing your elbows to 90 degrees.
- When your chest reaches the floor, hold for a count and concentrate on squeezing your shoulder blades together.
- Inhale to lift back up to the starting position.
Tips
- Avoid straining your neck and keep your back flat. This increases shoulder and core engagement and reduces strain on the upper spine.
- Keep your upper arms steady throughout. Only your forearms should move during the lowering phase.
- Use a modified variation, if necessary, until you gain strength. This ensures you maintain proper form and protect the lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pull-Up
The pull-up is a popular exercise that primarily targets the largest back muscle. This exercise also improves grip strength and posture for a strong, stable back. Its focus on the back muscles makes it a great addition to back workouts at home.
The pull-up is a valuable and convenient exercise for eliciting back muscle hypertrophy. It provides targeted intensity on your back muscles without requiring much assistance from surrounding muscles. This creates an effective strength-building stimulus using only body weight.
How To Do
- Begin by standing in front of a high, sturdy bar that will support your weight.
- Grasp the bar with an overhand grip, palms facing forward. Your grip should be about shoulder width and your arms extended with a slight bend in the elbow.
- Let your feet hang and cross your ankles to avoid swinging your legs.
- Inhale and engage your core.
- Exhale to pull yourself up to the bar. Continue until your chin reaches above the bar, and hold for a second.
- Focus on squeezing your back and upper arms during the full range of motion.
- Inhale to slowly lower back down to the starting position.
Tips
- Maintain a neutral spine with your core engaged to avoid straining the lower back.
- If you need to modify at first, try using a weight-assisted pull-up machine. Do this until you gain the strength to perform the full exercise without modification.
- Hold at the top of the movement and squeeze the lats, enhancing the mind-muscle connection for optimal results.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 3–5 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 |
Close-Grip Chin-Up
The close-grip chin-up slightly resembles the pull-up as it also involves lifting your body weight to a bar. However, you use a narrower, underhand grip increasing bicep activation while strengthening the lats. Its compound approach stimulates multiple muscles simultaneously, making it an effective workout to achieve results in a shorter time.
How To Do
- Stand under a sturdy pull-up bar to hold your weight.
- Grip the bar with an underhand grip (palms facing backward) and hands narrower than shoulder-width apart.
- Inhale to engage your core. Let your legs hang with knees slightly bent and ankles crossed.
- Exhale as you contract your biceps, bending your elbows and lifting towards the bar.
- Continue lifting until your chin is above the bar. Focus on contracting your biceps, shoulders, and back muscles throughout the movement.
- Hold at the top while continuing to engage the target muscles.
- Inhale and slowly lower back to the starting position until your arms are fully extended.
Tips
- Perform a proper warm-up routine to loosen the muscles and raise the heart rate before beginning the workout.
- Avoid swinging or using momentum to lift yourself to maximize muscle engagement.
- Keep a slight bend in your elbows at the bottom to reduce strain on the joint.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pike Push-Up
Pike push-ups are a unique variation of the traditional push-up. They involve performing the classic movement with your hips raised rather than in a plank position. Their straightforward and targeted approach makes them beneficial for both beginners and advanced lifters.
This bodyweight upper body workout emphasizes the shoulders and triceps due to the elevated stance of the hips. Keeping your arms closer to your body engages the core and enhances shoulder strength and stability.
How To Do
- This workout can be performed at home or in a gym. Find a mat or comfortable padded area.
- Start in a plank position with your hands directly under your shoulders. The balls of your feet should be on the ground.
- Inhale and engage your core.
- Raise your hips and walk your hands back until you are in a downward dog position. Keep your arms and legs straight.
- Flex your elbows and lower your head down to the floor. Pause at the bottom and squeeze your shoulder blades together.
- Exhale as you push your body back up to the starting position.
Tips
- Be careful not to round the shoulders or back during the movement. Focus on keeping your back straight to avoid straining the spine.
- Engage your core throughout the movement. This helps keep your hips elevated and limits lower back stress.
- Avoid tucking your head into your chest during the exercise. This decreases the chance of neck strain and injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–15 |
| Power Training | 3–5 | 1–3 (Explosive) |
Crunch
The crunch is the core exercise that typically comes to mind when we think of ab workouts. It primarily targets the rectus abdominis and obliques. It is also valuable as a spinal stabilizer engaging the lower back to keep a neutral, strong spine.
Studies found the rectus abdominis muscle (six-pack) can reach up to a maximum voluntary contraction of 45% during the standard crunch. This demonstrates how hard the muscle is working during this exercise.
How To Do
- Lie flat on your back with bent knees and feet on the floor.
- Place your hands together behind your head with your elbows flexed.
- Inhale and engage your core.
- Exhale and lift your upper body off the floor, curling towards your knees.
- Hold here for a count, engaging your abs.
- Inhale and lower back down with control.
Tips
- Keep your gaze forward, avoiding bending your neck to prevent strain.
- Focus on lifting your shoulders off the ground using your core muscles, not momentum.
- Concentrate on optimizing your breathing. Inhale to engage, exhale as you crunch up, and inhale to lower back down.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 3–5 (Weighted) |
Russian Twist
The Russian twist is an excellent bodyweight upper body workout to sculpt the torso. It maximally targets the obliques, which are your side ab muscles. These muscles are prime movers in many functional activities involving core rotation and stabilization.
The Russian twist involves twisting your trunk, which improves rotational strength and stability, particularly in the upper abs and obliques. It is a beneficial exercise for building functional fitness and core strength while toning your tummy.
How To Do
- Sit on the floor with your knees bent.
- Tilt your torso back, keeping your feet on the floor.
- Inhale and engage your core.
- Place your hands together at your chest.
- Exhale and twist to your left side.
- Inhale to return to the center. Exhale and twist to the right side.
Tips
- Keep your legs still, with your feet together and core engaged.
- Focus on squeezing your side ab muscles to encourage proper form and maximize muscle engagement.
- Maintain a neutral neck and spine without rounding your lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–10 |
| Hypertrophy | 3–4 | 8–15 |
| Endurance Training | 3–4 | 15–30+ |
| Power Training | 3–4 | 5–8 (Explosive) |
Bodyweight Bicep Curl
The bicep curl is a classic upper-body movement that targets the biceps as the prime mover, which is a focus for many gymgoers. It is accessible and versatile and can be performed at home or in the gym.
Research shows the biceps brachii can reach a maximum voluntary contraction of approximately 20% during elbow flexion. This indicates how hard the muscle can work during the exercise which would be even greater with resistance.
How To Do
- Sit on a chair or bench with your feet flat on the ground.
- Place one hand under your opposite thigh, with your arm fully extended.
- Inhale to engage your core and lower back.
- Exhale and pull up on your thigh until your elbow is flexed to 90 degrees. Squeeze your biceps and brachialis muscles.
- Hold for a count, squeezing the target muscles.
- Inhale and lower your leg down, returning to the starting position. Repeat the movement on the other side.
Tips
- Keep your movements controlled without using momentum to pull your leg up.
- Your upper arm should remain stable with only your forearm moving to flex the elbow. This helps to maximize targeted muscle activation.
- Focus on controlled breathing by inhaling to engage, exhaling to contract the biceps, and inhaling to lower down.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–5 | 8–6 (slow and with maximum resistance) |
| Hypertrophy | N/A | N/A |
| Endurance Training | 3–4 | 12–15 |
| Power Training | N/A | N/A |
Chair Tricep Dip
Chair tricep dips are a tricep strengthener that also builds the back, shoulders, and chest. This makes it excellent for a chest-shoulder tricep workout.
Studies show the triceps can reach 40%–50% of maximum activation during weighted tricep extension. This provides an idea of how hard the muscle works during the pushing-up phase of this movement.
Chair tricep dips are optimal for new lifters as they are versatile and can be performed anywhere. They require only body weight and a sturdy chair or bench with a flat surface.
How To Do
- Begin by standing in front of a sturdy chair or bench at about knee height.
- Sit on the bench with palms flat on the bench on either side of you (fingers pointing forward). Your legs should be extended out in front of you with your heels down for support.
- Inhale as you engage your core and lower your upper body until your elbows are at a 90-degree angle.
- Keep your back straight and core engaged throughout.
- Exhale as you push back up, fully extending the arms back to the starting position.
Tips
- Ensure the surface you are using is flat and sturdy to provide adequate support.
- Keep your core and spinal muscles engaged throughout the movement.
- Use stable and controlled movements and avoid swinging or using momentum to move through the range of motion.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Plank
Planks are a beneficial compound exercise that works nearly every muscle in your body. They target the core but also engage the back muscles, shoulders, legs, and arms.
Since they engage multiple muscles, planks improve core stability and overall upper-body strength. They do not require any equipment and can be performed anywhere.
How To Do
- Begin by lying face down on the floor with your forearms flat and elbows under your shoulders. Your arms should be shoulder-width apart.
- Tuck your toes, inhale, and engage your core.
- Raise your body off the ground to form a straight line from your head to your feet.
- Concentrate on engaging your core and upper body muscles simultaneously.
- Hold the position for a length of time based on your fitness routine and goals.
- Focus on keeping your body straight so your hips don’t drop or raise out of alignment.
- Breathe steadily throughout the exercise.
- Slowly lower back down to the floor to finish.
- Repeat for the desired number of repetitions and sets.
Tips
- Take care not to let your hips drop or rise out of alignment as this can cause lower back pain.
- Keep your head in a neutral position to avoid straining your neck.
- Breathe steadily throughout the exercise, being careful not to hold your breath.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 10–20 seconds |
| Hypertrophy | N/A due to low resistance levels | N/A |
| Endurance Training | 2–3 | 30–60 seconds |
| Power Training | N/A due to slow control speeds | N/A |
Burpee
Burpees are a high-intensity plyometric exercise that works your entire upper body, core, and glutes. They involve a series of explosive combination movements focused on power and speed. Burpees specifically involve a seamless transition from a plank to a push-up and finish with a jump.
Burpees have multiple benefits including improved aerobic capacity and enhanced performance in speed and power sports. This is due to the engagement of fast-twitch muscle fibers to drive through each phase of the movement.
How To Do
- Begin standing up straight with arms by your sides.
- Inhale and engage your core.
- Crouch down into a low squat placing your hands flat on the ground beneath your shoulders.
- Exhale and kick your legs straight back behind you to land in a high plank position.
- Hold here for a count, and engage your core and upper body.
- Inhale and bend your knees to come back into the low squat position.
- Finally, with power and control, jump up from the squat raising your hands into the air.
- Return to the starting position, standing up straight with arms by your sides.
- Repeat for the desired reps and sets.
Tips
- Maintain control throughout the movement, focusing on proper form and engaging your core, upper body, and glutes.
- Keep your breathing steady. Inhale to engage before each repetition and exhale as you kick back to a plank.
- If you feel wrist or elbow pain at all during the exercise, stop immediately. Consult with a fitness professional before attempting to continue.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–4 | 10–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 4–6 (Explosive) |
Mountain Climber
Mountain climbers work your entire body. Similar to burpees, they engage your arms, shoulders, glutes, and core without requiring any equipment. They follow a high-intensity approach to spike the heart rate for an effective workout in a short time.
In addition to cardiovascular benefits, mountain climbers improve full-body agility and coordination. They also enhance core and spinal stability, which may contribute to improved posture and balance.
How To Do
- Begin in a high plank position with your palms flat on the ground beneath your shoulders.
- Inhale and engage your core.
- Exhale and drive your right knee up until it almost reaches your right elbow.
- Hold here for a count, engaging your core and upper body.
- Extend your right leg back behind you to return to the high plank position.
- Repeat the movement on your left side to complete the first repetition.
Tips
- Avoid lifting your hips or letting them drop out of alignment to protect the lower back while in the plank position.
- Keep your breathing steady and controlled to improve your technique and help maintain focus.
- Don’t rush through the movement and start slowly if needed until you build strength and perfect your form.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30–60 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 2–3 | 60+ seconds |
| Power Training | 3–4 | 30–60 seconds |
Best Bodyweight Upper Body Workout Routine
Below are the recommended sets and reps for a comprehensive bodyweight upper body routine. The exercises below are programmed for a strength training focus.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Push-Ups | 3–5 x 4–6 | 1 minute |
| Pull-Ups | 3–5 x 4–6 | 1 minute |
| Chair Tricep Dips | 3–5 x 4–6 | 1 minute |
| Bodyweight Bicep Curls | 3–5 x 4–6 | 1 minute |
| Mountain Climbers | 3–5 x 6–10 | 1 minute |
| Russian Twists | 3–5 x 6–10 | 1 minute |
Anatomy Of The Upper Body
Your upper body generally consists of your shoulders, chest, back, arms, and core. These muscle groups activate differently to support strength exercises and functional activities.
Anterior Deltoid
Muscles located at the front of your shoulder region
Lateral Deltoid
Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.
Posterior Deltoid
Muscles located at the back of your shoulder. Helps with posture.
Teres Major
Thick muscle at the lower back of your shoulder blade.
Teres Minor
Small muscle at the back of your shoulder blade.
Infraspinatus
Triangular muscle covering the back of your shoulder blade.
Clavicular Head of Pectoralis Major
Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.
Sternal Head of Pectoralis Major
Large muscles located underneath your clavicle head. Makes up most of your chest area
Abdominal Head of Pectoralis Major
Muscles located at the bottom of your pectoral region, just above your abdominal muscles.
Serratus Anterior
Small, fan shaped muscle that lies deep under your chest and scapula.
Latissimus Dorsi
Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.
Upper Trapezius
Triangular shaped muscles located between your neck and shoulder blades.
Middle Trapezius
Muscles located in the middle of your back between your upper and lower traps.
Lower Trapezius
Small, triangular shaped muscles located below your middle traps and between your lats.
Biceps Long Head
Most outside part of your bicep.The front of your upper arm.
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
Brachialis
Muscle which starts at the middle of your upper arm and connects just below the elbow.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Wrist Flexors
Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.
Wrist Extensors
Muscles that make up the back portion of your lower arm, between your elbow and wrist.
The Shoulders
The shoulder musculature is extensive and made up of multiple groups including the deltoids, teres minor, teres major, and infraspinatus. They activate during many of these exercises in slightly different ways.
The deltoid is a larger muscle that forms the rounded outer part of the shoulder. It supports essential movements like raising the arm and moving it away from and across the body. The deltoids support the shoulder and elbow joints and maintain proper form.
The infraspinatus, teres major, and teres minor muscles are considered deep shoulder muscles located closer to the shoulder blade. They support the deltoid and back muscles to stabilize, rotate, and lengthen the upper arm.
The Chest
Your chest muscles are a large muscle group on the front of the upper body. They mainly comprise the pectoralis major and serratus anterior.
The pectoralis major muscle spans across the breastbone to the side of your upper arm bone. It primarily activates during these exercises during pushing movements and to maintain shoulder stability.
The serratus anterior wraps around the side of the ribcage, connecting to the shoulder blades. It functions to stabilize and separate the shoulder blades, supporting movements involving pushing, pulling, and lifting.
The Back
Your back musculature spans across the posterior of your upper body and primarily consists of your trapezius and latissimus dorsi muscles.
Your latissimus dorsi, also known as your lats, make up a large part of your back muscles. They are responsible for bringing your arm down, across, and into your body. They are prime movers during the pull-up and chin-up and contract when you pull yourself up and extend back down.
The trapezius is the upper back muscle extending from the base of the skull to the collarbone and shoulder blades. It lifts and stabilizes the shoulders during overhead extension. It also assists with spinal spinalization and posture alignment.
The Arms
Your arms comprise three primary muscle groups: the biceps brachii, triceps brachii, and forearms.
The biceps brachii are a large muscle group of the upper arm, located between your shoulders and forearms. They bend the elbow and rotate the forearm making them prime movers in these upper body bodyweight exercises. They also support shoulder and elbow stability in most functional activities involving lifting, carrying, and pulling.
The triceps brachii are a large muscle group on the back side of the upper arm, located between your shoulders and forearms. They primarily extend the elbow and support joint stability, making them essential in these upper body bodyweight workouts.
The forearms consist mainly of your wrist flexors and extensors. The wrist flexors are located on the inside of your forearm and function to flex and rotate your wrist and fingers. The wrist extensors are located on the back side of the forearm to extend the wrist and fingers.
Both wrist flexors and extensors are used daily during activities requiring grip strength and forearm endurance. They work in parallel during these exercises to support the forearms and enhance wrist joint function and loading.
The Core
Your core musculature supports your entire midsection having an impact on most activities requiring trunk and spinal stabilization. Your core primarily comprises your rectus obdominus, obliques, and erector spinae.
The rectus abdominis forms the large frontal trunk muscle commonly known as the abs. It spans from the front of the pelvis up to the bottom of the breastbone. It provides core stabilization during these exercises to keep the lower back in the correct alignment.
Your obliques form your side abs and consist of the internal and external obliques. They engage when you twist your torso and maintain stability and balance during full-body rotational movements.
The erector spinae comprises a group of muscles that run along the spine. They originate from the back of the pelvis along the lower back to the neck. They contract isometrically during the exercises, without changing length, to stabilize the spine and promote optimal posture.
Benefits Of Bodyweight Upper Body Exercises
These bodyweight upper body exercises provide significant functional and performance-related benefits to your routine. Read on for details of a few main ones.
Builds Strength
Muscle strength refers to the function of the muscles against resistance as a stimulus. When working against resistance, the body adapts to become stronger.
To continue adapting and progressing when exercising, you must incorporate progressive overload, or continuously increase the intensity.
These bodyweight exercises work all major upper-body muscle groups due to the compound nature of the movements. By using progressive overload while engaging multiple muscles simultaneously, you will stimulate increased muscle growth.
Enhanced Joint Mobility
Many of the exercises discussed use a full range of motion while targeting multiple joints simultaneously. This benefits joint mobility and flexibility, particularly in the elbow and shoulder joints.
These exercises often follow similar movement patterns to upper body daily activities involving lifting, pulling, and reaching. Improving joint mobility also helps reduce the risk of joint strain or sprain. As a result, these exercises help improve performance in daily tasks and enhance overall quality of life.
Improved Aesthetic
A primary goal for many fitness enthusiasts is developing a more toned and sculpted physique to improve appearance. This is a result of reducing body fat, increasing lean body mass, and improving muscle tone.
This particular routine uses a combination of bodyweight and high-intensity interval training to improve overall muscle definition. This approach works by increasing the heart rate to stimulate calorie burn and encouraging muscle fiber breakdown and rebuilding. These factors result in improved physique and overall body composition.
Tips To Maximize The Benefits Of Upper Body Bodyweight Exercises
- Include a proper warm-up and stretches to loosen the muscles and increase blood flow before the workout.
- Make sure to use a full range of motion to engage all muscles involved and maximally benefit mobility and flexibility.
- Focus on contracting and stretching the prime movers during each movement to achieve the best results.
- Ensure you are engaging the core throughout each exercise to encourage trunk stabilization and improve posture.
- Use controlled movements and avoid swinging or using momentum at any point during the exercises.
- If you experience joint or back pain during any exercise, stop immediately. Seek the help of a qualified healthcare professional.
Conclusion
In addition to supporting muscle growth and a sculpted physique, these upper body bodyweight workouts have multiple functional and health benefits. They improve cardiovascular health, joint flexibility and mobility, core strength, and posture. Furthermore, they are convenient, time-efficient, and versatile to be modified as needed to fit your needs.
Follow our guidance when structuring your program to incorporate a combination of these exercises. They will target all major upper-body muscle groups to optimize your routine for the best results!
Frequently Asked Questions
Bodyweight exercises like the ones in this article are very effective at building muscle. Using progressive overload and squeezing the target muscles when contracting them will stimulate muscle activation for the best results.
There are many ways to train your upper body using just body weight. The bodyweight exercises we’ve discussed target all major upper-body muscle groups. Optimize engagement using the mind-muscle connection through a full range of motion.
The number of exercises to perform is less important than the type of exercise. Aim for variety in your routine to enhance muscle symmetry by targeting different muscles in each exercise. This will provide a more well-rounded and beneficial workout.
Both calisthenics and weights are beneficial for strengthening and toning muscles. Calisthenics training uses only body weight, which may make it a safer alternative to weighted resistance. However, it is essential to maintain proper form during exercise to avoid injury.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
