Fitness Tip: To increase strength, implement “progressive resistance.” This means “do more work as time goes on” – e.g. lift heavier weights or do more reps.

Fitness Tip: To get the greatest benefits when lifting weights, lift at least 60% to 70% of your one-rep maximum – e.g. 8 out of 12 reps – for each exercise.

Fitness Tip: Explosive exercises involve flight – your body leaving the ground (as in a jump) or the weight flying out of your hands, as in a bench press throw.

Fitness Tip: Static stretching just before activity can reduce power output. Instead perform a 5min warmup of lateral slides, pushups, squats and lunges.

Fitness Tip: More muscle = more results. Uphill running activates 9% more muscle per stride than running on level ground. And it saves your knees.