7 min read

Getting in Shape at Home After Age 40

How to Jump Back Into Fitness for Women In Midlife
Getting in Shape at Home After Age 40
So you’re ready to get in shape… or back in shape… and you’re wondering
  • What’s the most effective exercise regimen?
  • Will I be able to get into shape?
  • What kind of time commitment am I looking at?
  • Can I really make a difference now?
Simply put, your body wants to be mobile. Mobility keeps the body young and vibrant, reduces sickness and disease, improves mental health, helps stabilize blood sugar, and reduces chance of pain and injury.

Why am I gaining weight and how can I combat that?

Weight gain is an equation of multiple variables in women over 40. Studies show that on average, women lose about 5 pounds of muscle per decade after 40, due to inactivity and natural atrophy. At the same time, women show an average of a 5 pound increase in overall weight per decade. These 5 pounds are most likely fat and inflammation. So, actually, if you are losing 5 pounds of muscle and your overall body is gaining 5 pounds, the total fat or inflammation gain is 10 pounds on average per decade, roughly the size of a watermelon in fluid and adipose tissue.
With weight gain and inactivity comes a decrease in our resting metabolic rate, which can then compound the initial weight gain and loss of energy. Studies show that on average, we lose 1% of our metabolic rate per decade. As a reminder, your metabolic rate is your body’s natural energy burn to just be alive.
The average woman at 30 burns anywhere from 1500-2500 calories per day as her base metabolic rate, before adding in exercise. The 1% metabolic reduction in metabolism over the course of a decade would equal just about 15-25 calories per day that the body is now keeping as a fat storage. So, on average, you might gain about 2 pounds of fat tissue per year past the age of 40 due to metabolic slowing. That doesn’t sound like much, but add the above mentioned atrophy of muscle and average weight gain, and you may have gained 25 pounds in a decade. 

Can we talk about menopause?

Menopause is the ceasing of menstruation that begins in midlife. This causes a shift in two dominant hormones: progesterone and estrogen. In fact, as the body begins to adjust and shift during this period, many women experience a drop in progesterone but not immediately in estrogen. This imbalance can contribute to weight gain.
Other symptoms during menopause may include a shift in rest. Many women experience insomnia or a different sleeping pattern. An active lifestyle is shown to help balance rest and energy. And continuing or starting a balanced fitness and sleep regimen can be extremely helpful in menopausal symptoms, including weight fluctuations, as shown in this Harvard Review Study

Can I really expect results after 40?

Many women start their fitness journeys after 40 and get in the best shape of their lives. Your body wants to heal and get fit. Your body will tell you this with an increase in happiness hormones post exercise, like dopamine, and an improvement in mobility, strength, and energy.
If you’re new or returning to exercise, though, it’s important to consider what kind of exercise will work best for your body. Quite often, we find that beginners or restarters become frustrated in starting workout regimens because they will try to start working out where their friends (or popular influencers) already are. Trying to do someone else’s workout that you haven’t been conditioned for is frustrating and defeating. It’s like trying to start a book in the middle; you don’t know what’s happening and it sucks all the joy out of the experience.
In exercise, not working at the right level and intensity can lead to pain, as well as fatigue, which definitely doesn’t make you want to go back and try it again. So, if you have a friend that has been working at their fitness routine for a while, their workout might not be your workout. It’s always fun to have an accountability partner; just make sure your partner respects that your level of intensity may be different from theirs.

What do you want out of fitness?

It’s important to ask yourself this question: what do you want out of fitness? Do you want to remain or become strong? Have mobility? Keep yourself from getting hurt or sick? Do you want to or need to lose weight or balance blood sugar?
Think about your why. Why you exercise will keep you in tune with your mission. So, write it down. Keep a journal. Put a note on your phone “today I workout because…” 

Should I just do cardio?

Cardiovascular exercise is important. It helps with long term heart and lung health. But studies show that actually, resistance based programming helps with weight loss and longevity more than a cardio based program alone, especially in women over 40 (study)

The solution is in a resistance based program

Building muscle is your ally. If you are thinking you’re going to leave your workout looking like Dwayne the Rock Johnson, don’t worry. We’re not talking about THAT level of training. And you have to remember that hormones have a lot to do with how we gain muscle. A woman’s level of testosterone is far different from a man’s, so the effects will be far different. Plus, we’re not talking about Olympic style weightlifting here. We’re talking about weight and resistance training that tones muscle while burning fat and improving every system in the body.
A quality and appropriate weight lifting program will help you gain lean muscle mass and improve your bone strength while increasing your metabolic rate, while making you feel good. Feeling strong, mobile, and capable matters.

Will I be sore?

Maybe. You might have uncomfortable muscle soreness for a day or two after your workout, especially when you try something new. But don’t worry. As your body becomes more practiced with your new workout routine, the soreness will be reduced. And you can consider that soreness to be linked to your hard work. Best advice: keep moving. The tissue in the muscle and around the muscle needs to move in order to loosen up. Of course, drink lots of water, too.
If, however, your pain is beyond muscle soreness, or if in the long term, it brings on fatigue, then that is your body telling you the program you are on is not serving you. There is a difference between muscle soreness and pain from injury, so see a specialist if you feel you have gotten hurt in your workout. Most of the time, injuries are due to form, so make sure to use a program with form checks — like Tempo.
If you are fatigued and can’t get out of bed or feel you are in a fog, discontinue your current program and talk to a professional about a program that feels better in your body. 
For an appropriate place to start, check out “3 Week Tempo Kickoff with Coach Clarence.” That program will give you the balance of weight training with mobility exercises (we all want better mobility!), on a schedule that is easy to follow, and with clear and simple direction with the added bonus of real-time form feedback.

But don’t worry about perfection. 

Life and fitness are not “all or nothing.” Sometimes, you may need to try exercises without adding any weight to them. Sometimes, you may need to slow down to figure things out. Sometimes, you may need to take an extra pause between sets. It’s all ok. Your personal success lies in whatever you can do today, and tomorrow may be different. Progress is never in a straight line.
Are you ready to jump in? Just wait until you see that change in your body composition and feel the strength a training regimen can give you. Starting or restarting at any time is great for your mind and body, and we’re here to cheer you on.
Carrie Harper is a fitness professional with over 20 years of experience in group and personal training. She is a fitness writer, speaker, and teacher, and a specialist in women’s fitness. Carrie is the author of “Flatten My Postpartum Belly,” a postpartum fitness therapy book available on Amazon, is the creator of several fitness and wellness courses and trainings, and has appeared at SCW Fitness, The MOVE Dance and Fitness Convention, Parenting 101, and MommyCon. Carrie lives and trains in Austin, Texas.

Recommended
Articles

Tempo Coach Bryan Heisman on Mat SQUARE

How Does Cardio Help Lower Your Blood Pressure?

Getting a handle on high blood pressure could be as simple as engaging in cardio a few times a week. Discover how this type of exercise is shown to reduce blood pressure over time.

Tempo Coach Guest-Coach Nan High Knees SQUARE

What are the Benefits of Exercising While Pregnant?

Exercising for two? Stay healthy during pregnancy!

Tempo Coach Colby close up abs with Tempo Sports Bra SQUARE

Which Workouts Burn the Most Belly Fat?

Get control of your waistline by working these exercises into your schedule. Learn which workouts are best to tone your abs and melt away stomach fat. 

Close up of pregnant woman with weights SQUARE

How to Begin a Workout Routine While Pregnant

Many think you shouldn’t start working out when you’re pregnant, but light exercise can be beneficial to both you and your baby. Read more for tips to get started.

Coaches Jeremy and Jonathan Yoga/Strength Program Square

Two for One: Strength and Resilience Program

Combining both strength and resilience training, Tempo coaches Jeremy and Jonathan have put together a custom program designed to have both strength trainers and yogis alike experience the benefits of a combined practice.

Woman doing High knee jog with Tempo Move (Square)

What Are the Most Common Exercise Misconceptions?

Don’t let these misconceptions hinder your progress.

JeremyDancerPoseYogaSQUARE

How Can Vinyasa Yoga Improve Your Life?

Grab your mat and learn the benefits of Vinyasa Yoga.

8.3BlogHeroSQUARE_WAMsCelebrations

Introducing Weekly Activity Targets

We created metrics to track your progress and weekly targets to hit across four areas of fitness you can pursue with Tempo: Getting Stronger, Improving Definition, Losing Weight, and Getting Healthier.

7.28BlogHero_NanLumaSQUARE

Prenatal Strength with Guest Coach Nan Luma

Tempo guest coach, Nan Luma talks with Coach Clarence about health and wellness, her own fitness journey and some tips for working out while pregnant!

7.27BlogHeroSquare_RaychelPurpleOutift

Get Stronger with Guest Coach Raychel Epperson

Coach Clarence sat down with Raychel to talk about strength training, myths around getting bulking while getting stronger and finding your motivation with Tempo!

7.27BlogHero_FitnessCoachingAppSQUARE

Introducing One-on-One Fitness Coaching

One-on-One Fitness Coaching is included in Tempo’s new membership service, along with access to the Tempo Move, thousands of guided workouts, and real-time form feedback for one flat fee of $59/mo. 

7.27BlogHero_TempoNewMembershipSQUARE

Announcing the New Tempo Membership

A real personal coach, 2,000+ guided workouts, and a compact smart home gym for one flat monthly price.

7.20Blog_WomanDrinkingWaterCoolDownSquare

Why You Should Always Cool Down After a Workout

Properly cooling down your body after a heart-pumping workout is crucial to your muscle recovery. Read more to discover the benefits of a proper cool-down.

7.15Blog_JonathanRunway

Tempo Coach Jonathan Hits the Runway!

We talked to Jonathan about confidence, how he prepared for the show and how Tempo helped him get there. 

7.13BlogHero_MandoingSkaterwithStudioSquare

Best Cardio Workouts That Don't Involve Running

Skip the treadmill and spice up your cardio.

Woman Downward Dog with Tempo Move SQUARE

Yoga Poses That Improve Flexibility

One of the most well-known benefits of yoga is that it boosts your flexibility. Read our compiled list of stretches to help you build strength, flexibility, and improve your overall well-being.

ExpertMusicBlogSquare

Play Your Own Music

Now you can train to your favorite tunes on your Tempo.

6.23BlogHero AlexSideplankArmOverheadSQUARE

Everything You Need to Know About Pilates

Pilates is for everyone. Learn how it can help you.

ManShoulderPresswithStudioSQUARE

Maximize Muscle Growth with Hypertrophy Training

Building muscle will not always make you bulky! Muscle weighs more than fat because it’s denser. As you add muscle, you might weigh more, but your body will be trimmer and tighter.

Coaches in Rainbow SQAURE

Tempo Celebrates Pride Month

Happy Pride Month!

6.8Blog_MansittingonbenchwithDumbbells1200x892

A Beginner’s Guide to Building Strength

Strength training is the next step toward hitting your goal.

Blog - Thumbnail

Tempo Programs Are Flexible

The rigidity of our programs don’t always align with what we all have going on off the mat so we are excited to share that program classes can now be skipped, returned to, or retaken.

Introducing the Modification Filter (SQUARE)

Introducing the Modification Filter

Find the right classes that accommodate injuries and physical restrictions.

Pregnant Woman Cat Cow SQAURE

Strong as a Mother

When it comes to training, you want to do what feels good and is safe for your baby. This means knowing your limits, modifications, and helpful exercises to keep you healthy and connected to your body and baby.

5.2 BlogSquare_HERO 2022Yoga-Seated-Meditation-1200x800

How Can Yoga Benefit Your Mental Health?

Yoga can greatly contribute to your mental wellbeing. Discover the best types of yoga for improving mental health here.

5/20 Blog Square Group

The Guide to the Tempo Referral Program

Use the Tempo Referral Program to welcome your loved ones into the Tempo community and get stronger together. 

ROM excerpt

The 5 Main Types of Weight Training

Here are five places to start your strength training programming.

Tempo Coach Cole Squat Range of Motion Meter SQUARE

Personalizing At-home Workouts with Range of Motion Form Feedback

Learn about Tempo’s next step in personalizing your class experience with the new Range of Motion form feedback.

ng announcement excerpt

Tempo x Neighborhood Goods

Tempo's retail footprint expands with a partnership with Neighborhood Goods — celebrate with two events with Head Coach Melissa.

at home strength training excerpt

How to Strength Train At Home

Strength training at home isn't always easy. Discover proper and effective ways to strength train with or without using equipment.

at home leg workout excerpt

The Perfect At-Home Leg Workouts

No matter your fitness level, no matter what equipment is available to you, there are beneficial exercises that’ll give you results.

marathon exercises excerpt

Effective Home Workouts for Marathon Runners

Getting ready for a marathon? Did you know you can start training at home? Discover more on our blog! 

achieving goals 2022 excerpt

Actually Reach Your Resolutions: How to Get Fit in 2022

2022 is a new year, new you, right? Actually reach your goals this year and get the body you’ve been wanting. Read our tips and advice here!

2.14.22 Alex Excerpt

Introducing Alex Higa, Tempo's Newest Coach

With background as a dancer, pilates instructor, and personal trainer, Alex will help the Tempo community find joy in moving their bodies.

2.14.22 baseball training square

At-Home Spring Training for Baseball Players

Looking for some at-home spring training exercises for baseball players? Discover how Tempo can get you ready for the season

01.22.22 How To Strength Train at Home - EXCERPT

How To Strength Train At Home

A smart home gym is a worthy investment in your long-term sustainable health and fitness. With a smart home gym like Tempo, you get a set of top-quality strength training equipment and the benefits of a personal trainer in one compact package.

12.20.21 HIIT Training Excerpt Image

What Exactly is High-Intensity Interval Training?

So, what is a HIIT workout? Why is HIIT training so popular? And importantly, how does one get started?

Tempo Coach Bryan Orange Shirt

Tips for Motivating Yourself to Workout at Home

And even if you do have a Tempo home gym, it can be difficult (maybe even more so) to muster up the mental strength to work on getting physically stronger. We get it — your job can be exhausting, personal obligations can suck up time, and prioritizing yourself can be hard to do.

11.12.21 hero image SQUARE

Announcing Tempo Retail Locations

We’re excited to announce Tempo’s partnership with Best Buys across the nation and our very first retail locations — one near Seattle and another in New York city.

11.9.21 hero image

Join the First-Ever Tempo Trot 5K

And it's simple really, just run your 5K from wherever you are, submit your time, and we'll send you a commemorative gift. No egos, no winners here. Have fun and enjoy just how strong you've become.

David Mussatt Diary Excerpt

How David Mussatt Uses Tempo to Train for a Marathon

Running a marathon is no easy feat mentally and physically taxing, training for such a long endurance event can be as challenging as the race itself. Tempo athlete, David Mussatt seems to have cracked the code in how to combine training runs, strength training, and proper recovery into a successful and injury-free 26.2 miles.

IntroducingJeremyHeader

7 Benefits of Yoga

When we first introduced yoga on Tempo earlier in 2021, we discovered that many of our members who love strength training and HIIT had never tried (or wanted to try) yoga. Now, many have told us that stepping onto the mat with Jeremy has been life changing.

10.11.21 Colby 10K Hero Except Image

How Coach Colby Trained to Run Her First 10K

On September 19, Coach Colby ran her very first 10K (that's 6.2 miles) race during the inaugural 10K distance race of the San Francisco Marathon. Read all about her training process that got her ready to compete.

9.28.21 - Why Walking Can Be Best Cardio

Why Walking Can Be One of the Best Cardio Workouts

Often overlooked, there's a lot to love about low-impact cardio like walking. Learn why every step you take can get you closer to your fitness goals.

09.15.21 New Coach Jonathan Excerpt Image

Meet Jonathan Ibrahim, Tempo’s Newest Coach

Introducing a new member of the Tempo coaching team. A former high school teacher, certified personal trainer, and physique competitor, Coach Jonathan Ibrahim will be responsible for further elevating strength training on Tempo.

09.13.21 Apple Watch Excerpt Image

Enhance the Tempo Class Experience with Apple Watch Integration

Our goal remains to empower our community to tackle their everyday lives as their strongest selves, and providing the tools to do that is crucial. Our new Apple Watch integration is one of those tools. 

9.7.21 - how to do a flawless lunge

How to do a Flawless Lunge

The lunge can look simple, but making sure you have it down can mean getting the most out of every rep and avoiding undue stress on your joints and back.

Leaderboard exceprt

Introducing Tempo Leaderboard Groups

We introduced the Tempo leaderboard last year with the intention to create a place where the community could get stronger together (and find some friendly competition).

8.24.21 - how to do a burpee

How to do the Perfect Burpee

There's a lot of moving parts — literally — that go into doing a burpee correctly. Coach Bryan breaks down the exercise into four easy-to-follow steps.

Bryan_Header

4 Effective Ways to Workout at Home

Home workouts can sometimes have a bad connotation — that they're not as effective as going to a gym. However, knowing the proper ways to train can help drive great results and it doesn't require a lot (if any) equipment or opening your front door.

220613 Mel Pushup 16x9 v1

How to Perform a Proper Push-up

Push-ups are crucial for developing upper body strength. Coach Clarence gives an easy-to-follow step-by-step tutorial on doing effective and safe push-ups.

7.21.21 - How Community Uses My Plan

Learn How the Community Uses My Plan

My Plan is more than just a customized workout schedule — it enables our members to discover new classes, find motivation, and stay consistent.

07.21.2021 Celebrating Tempo Community Milestone Excerpt

Celebrating the Tempo Community’s Milestones

In honor of all that our community has accomplished, we’re sharing some of our favorite stories.

07.02.2021 How 7 Tokyo-Bound Athletes Face Their Challenges Hero Image

How 7 Tokyo-Bound Athletes Face Their Challenges

Learn how seven champion athletes — and Tempo instructors — faced their personal, physical, and emotional struggles head on, and came out on top.

06.30.21 5 Reasons to Switch Except Image

5 Reasons to Switch to Tempo

Finding a home fitness solution that fits your needs and your lifestyle can be tough.  Here are 5 Reasons Tempo is the Home Gym for you.

tori vogt diary excerpt

How Tempo Member Tori Vogt Trains in a Week

Our Tempo Diaries series takes a deep dive into a week in the life of one of our Tempo community members.

06.15.2021 Tempo Games Hero Image

Announcing: The Tempo Games

Here’s your opportunity to train with seven of the world’s best athletes, including an All-American water polo player, a pro climber, a world-renowned skateboarder, a top rugby player, a decorated swimmer, and a record-setting taekwondoin.

My Plan Series Part 3 excerpt

Meet the Team Behind Tempo’s My Plan

In the third part of our My Plan series, we meet some of the people behind the creation and implementation of My Plan, the personal workout planner on the Tempo Studio and App.

06.09.21 Apple Health Launch Excerpt Image

Integrate Tempo Home Gym Workouts with Apple Health

Tempo members can now sync their Tempo workouts with their Apple Health ios app so that you can keep track of all of your physical activity in one place automatically.

6.9.21 - 5 reasons to practice yoga

5 Reasons You Should Practice Yoga

Yoga is a well-rounded practice that involves strength, endurance, balance, and more, and can quickly identify weaknesses int he body — and correct them.

6.9.21 - how to lunge

How to Perform a Proper Lunge

Lunges help strengthen your legs, establish balance, and improve coordination. They may seem simple, but doing them properly takes practice.

IntroducingJeremyHeader

Introducing Yoga and Head Yogi Jeremy Falk

Since Tempo landed in the homes of our members in 2020, our community has consistently asked: “When will Tempo have yoga?” We’re excited to announce that today is the day! We’ve launched 12 new classes designed to increase flexibility, balance, and power.

6.2.21 - How to Front Rack

How to Rack the Barbell for a Front Squat

Front squats don't only test your legs — they push joint mobility, too. Understanding the proper barbell position will ensure safe and effective reps.

05.28.2021 My Plan Series Part 2 Hero Image

The difference between a Tempo program and My Plan

We explain the difference between enrolling in a program and strictly using your My Plan weekly schedule.

06.25.21 Why We Prefer Free Weights Excerpt Image

5 Reasons We Prefer Free Weights for Strength Training

While any form of strength training is better than none at all, grabbing a pair of free weights is our recommended option when it comes to achieving optimal results.

Tempo Diary Lisa Edit

How Tempo Member Lisa Santiago Trains in a Week

Our Tempo Diaries series takes a deep dive into a week in the life of one of our Tempo community members.

5.25.21 Weightlifting and marathon training

5 Tips for Weight Lifting While Marathon Training

Knowing how to balance strength training with marathon running training can be difficult. Proper balance can improve performance and reduce risk of injury.

5/20 Blog_Square_Tyler Dark DB Sitting on Bench 2-1200x892-d8aaed1

5 Ways Strength Training Improves Mental Health

There’s other benefits from strength training that are less visible. Strength training not only makes the body stronger, but the mind as well.

My Plan Series Part 1 Excerpt

How Tempo Customizes Your Home Workouts for Your Goals

When we launched our My Plan Feature in March, it was — and continues to be — the furthering of Tempo’s mission to provide the most personalized home workout experience possible.

PrenatalHeader

Introducing Prenatal Workouts On Tempo

A true labor of love, Head Coach Melissa Melissa and Michelle (who is a certified personal trainer) have spent months designing these classes meant to help the moms and expectant moms in the Tempo community continue their training during and post pregnancy.

05.04.2021 Mother's Day Hero Image

Celebrating the Mothers of Tempo

In honor of Mother’s Day, we’re celebrating some of the moms in our community — their strength, their resilience, and their stories of motherhood.

04.21.2021 Earth Day Hero Image

3 Ways to Make Working Out More Eco-Friendly

Here are some easy (and fun) ways to workout that are great for your health and also kind to the earth.

04.19.2021 Upper Body Training Hero Image

Build Upper Body Strength With These 4 Dumbbell Workouts

Understand the importance of training your upper body. Read more for 4 exercises to add to your training routine.

Tempo Raises 220M 4/12/2021

Tempo Raises $220M in New Capital

We're excited to announce our $220M Series C round - our third round of funding! We'll be investing this new capital in three key ways: elevating our 3D AI sensor technology, growing our class offerings, and improving our supply chain.

Hypertrophy

What is Hypertrophy Training?

Hypertrophy means muscle gain. If you want to increase your muscle mass, your goal is hypertrophy, plain and simple.

03.23.21 cardio with low impact

How to Make Cardio Low Impact

We’ve often seen in our community, members discussing pre-existing conditions and injuries that prevent them from doing certain exercises or completing specific classes. With that, we also commonly see an associated guilt because of this. While it can be an understandably frustrating experience, is it worth risking injury and mental burnout by prescribing to fitness with an “all or nothing” philosophy?

Make Fitness a Habit (1) 3/19/21

How to Make Fitness a Habit

Consistency is key when it comes to fitness, but just getting to the point of being consistent can be a challenge all in and of itself.

Bundles

Announcing Tempo Bundles

The Tempo bundles — Starter, Plus, and Pro — provide a more personalized buying experience by enabling customers to choose from different tiers of Tempo equipment offerings that fit their goals and their lifestyles.

My Plan Intro Excerpt

Introducing My Plan

As the name suggests, My Plan is all about you. With My Plan, you’ll never need to guess when to train, what class to take, and what you should focus on. My Plan will take care of all of that for you. My Plan changes the Tempo experience completely by making it easier to find and start a class and removes any guesswork by generating a foolproof training schedule meant to keep you accountable and on track towards your goals.

3/10 Blog_Square Alex DB-Front-Lunge White-Top-1200x800-6a45073

3 Reasons Women Should Strength Train

While it’s important for everyone to incorporate strength training into their fitness regimen, there are key benefits from strength training that are particularly important for women.

 Blog Reclaim Motivation Bryan Image 1270 x 715 px

How to Reclaim Your Motivation

None of us are immune to those times where motivation is extremely hard to find. And that even means our coaches. So we asked some of our coaches how they reclaim their motivation and re-focus on getting after those fitness goals.

Why Heart Rate Training Matters (2) 2.22.2021

Heart Rate Training: Why it Matters

Getting your heart rate up while you exercise is unavoidable. However, knowing how much to elevate your heart rate is crucial to getting the most out of your workout. That’s where heart rate training comes in.

Your-Spin-Bike Hero

Cardio for Weight Loss: Why it Isn’t Enough

There is absolutely nothing wrong with sticking with your stationary bike. However, there is more that you can do to better serve your body.

Targeted Weight Loss Hero

Is Targeted Weight Loss Real?

Spot Reduction is a Myth. The notion of losing fat in just one part or region of your body or in one muscle group simply isn’t possible, so let’s get that out of the way.

Too sick to train Hero

Are You Too Sick to Train

Consistency is a cornerstone to fitness, so having to take an unplanned rest day can understandably be very frustrating. So when you get a case of the sniffles that you just can’t shake or a nagging cough that won’t cut it out, are you better off taking a rest or pushing through?

Microsoft Collab Hero 2.17.2021

Tempo extends its collaboration with Microsoft

Tempo — the first home fitness system that uses 3D sensors and A.I. to analyze your motion and provide real-time rep counting, form feedback, and weight recommendations—today announced migrating its cloud infrastructure to Azure and building their next generation products using Microsoft’s leading Time of Flight (ToF) sensing technology as part of Microsoft's Azure Depth Platform program.

Strength Training for Runners Hero

Strength Training for Runners: The Benefits and 5 Ways to Do It

Many runners may think of running as purely cardiovascular, when really it can be a total body workout, and strength training is proven to not only make you a better runner, but lower your risk of injury.

tempo101header

Tempo 101

If you’re new to Tempo, you may be wondering where to start. We’ll do our best here to cover the Tempo basics and answer any outstanding questions you may already have.

Tempo Coach Bryan barbell curl and Coach Melissa shoulder press in a lunge

Your Guide to Tempo Programs

Tempo programs are a great way to take the guesswork out of your daily fitness routine. Weeks-long with suggested working and resting days, Tempo programs lay out exactly how you should be training to achieve your personal goals.

1.12.21 New Workout Metrics

New Workout Metrics on Tempo

And would you look at that, we did it in the first month! (That has to be a new year’s resolution record, right?)Meet our new in-class hero metrics. While these heroes won’t be saving you from a burning building and aren’t a delicious sub sandwich, they will ensure that you’re getting everything you can out of a class.

5/20 Blog Square Group

The Year of You

Without further ado, we’d like to introduce you to our first programs of 2021. Take a read, think about how these programs align with your goals on and off the mat and get ready.

Home Fitness is Here to Stay Hero

Home Fitness is Here to Stay

The COVID-19 pandemic has affected how we all lead our daily lives. Among these changes is how we now approach our fitness. With gyms forced to reduce capacity or shutdown altogether, many have found ways to bring their gym routines home with them.

12.23 Blog_Square Colby Sculpt-And-Shred 1201x960

Why You Should Pay More Attention to Mobility

For many of us, we tend to think of training as only being effective if we’re on the brink of death, spiraling down the circles of fitness hell.

why you're not sore excerpt

Why Your Muscles Aren't Sore After a Workout

DOMS is delayed onset muscle soreness and has your muscles feeling tender and sore more than a day after a workout; here's how to assess and treat DOMS.

1.23.20 finding why hero image

Finding Your Why

In our last couple blog posts, we talked a lot about some different physical aspects of fitness. This time, we’re going to talk a bit more about some mental and emotional aspects of fitness—specifically the deceptively complicated principle of goal-setting.

square blog 12/21

How to Improve Body Composition: 3 Things to Know

Learn how to change body composition, or the proportion of lean muscle and fat mass in your body, through strength and weight training for best results.

12.23.20 - Progressive Overload

6 Ways to Beat an Exercise Plateau with Progressive Overload

Learn how to overcome your strength plateaus using progressive overload. Find tips on safe training while increasing your load and making gains.