Aging well includes your ability to move with confidence, maintain independence, and avoid injuries and pain. At the center of your body’s ability to do all these things, quite literally, is your core.

“Your core is so much more than just ‘abs,’” says Kelly Hegarty, CPT, Dynamic Personal Trainer at Life Time in St. Paul, Minn., with more than 20 years of experience. “The core forms the foundation for nearly every movement we make, and encompasses the muscles of the spine, pelvis, hip joints, and abdomen. These muscles work together to stabilize the trunk, maintain posture, and transfer force between the upper and lower body during just about any movement.

“As we age, core strength becomes even more important as weakness in these muscles can lead to poor posture, back pain, difficulty moving, and increased fall risk,” she adds. “A strong core helps keep the body upright, resilient, and functional. Most importantly, a strong, stable core allows you to safely enjoy the activities you love — like gardening, traveling, or playing with grandchildren — while reducing the fear of falls or injuries.”

To help you keep this entire muscle group strong, Hegarty created the following core-training workout that you can add to your exercise rotation.

“Older adults can benefit from two to four sessions per week of focused core training, in addition to general exercise like walking and strength training,” she says. “These sessions can be short and integrated into your regular workouts — just 10 minutes of targeted core work can make a huge difference.”

1. Glute Bridge

“Although this move primarily focuses on the glutes, strengthening these muscles supports pelvic alignment while also engaging your lower back and abdominals to stabilize your trunk,” Hegarty explains.

• Lie on your back with your knees bent and feet hip width apart on the floor.
• Press through your heels to lift your hips until your shoulders, hips, and knees form a straight line.
• Squeeze your glutes as you lift, then lower slowly.
• Throughout the movement, draw your belly button in and keep your spine in a neutral position (don’t arch to achieve a higher bridge).
• Repeat for 12 to 20 reps.

Note: To progress, hold a dumbbell or kettlebell at the hip with your hands or try a single-leg variation.

2. Bird-Dog

“This exercise is great for cross-body stability — it builds strength in the lower back while engaging your abs and glutes,” says Hegarty. “It also allows you to work on balance and body control in a safe, low-impact position.”

• Start on all fours in a quadruped position with your hands under your shoulders and knees under your hips.
• Extend one arm forward as you send the opposite leg back (for example, bring your right arm forward and left leg back). Keep your hips level and core tight as you avoid arching your back.
• Hold briefly, then switch sides (bring your left arm forward as you bring your right leg back) while keeping your spine neutral and moving your pelvis as little as possible.
• Repeat for 8 to 12 reps on each side.

3. Incline Plank

“This exercise helps build deep abdominal strength while also engaging your shoulders, glutes, and back for full-body stability,” says Hegarty. “Plus, it supports spinal alignment and posture.”

• Stand and face a knee-height bench, box, or chair.
• Place your hands on the edge of the surface, about shoulder width apart. Keeping your shoulders directly over your wrists and arms straight, walk your feet back until you form a straight line from your head to your shoulders, hips, knees, and ankles.
• Keep your lower back flat, engage your core, and pull your shoulders away from your ears.
• Hold this position for one set of 20 seconds to one minute, making sure not to pike or sink your hips.

Note: As you get stronger, you can slowly lower the inclined surface until you reach the floor to do a traditional plank with proper form.

4. Side Plank

“This move targets the obliques, which stabilize the spine and hips and are often neglected in traditional core work,” Hegarty says. “Strengthening these muscles helps build a solid foundation for daily activities like bending, twisting, and carrying.”

• Lie on one side with your forearm on the floor directly under your shoulder and feet stacked on top of each other.
• Keep your bottom knee down as you lift your hips off the floor so your body forms a straight line.
• Hold for one set of 20 seconds to one minute, keeping your core tight, belly button drawn in, and hips lifted.

Note: To make this more challenging, lift your bottom knee off the ground and hold both legs in a straight line. To make it even more challenging, raise your top foot three inches as you hold your plank.

5. Pallof Press

“The Palloff press is a powerful anti-rotation exercise, meaning it teaches the core to resist twisting and builds functional stability for everyday carrying, pushing, lifting,” Hegarty says.

• Anchor a resistance band (or a D handle if using a cable machine) at shoulder height and stand with your left shoulder pointed toward the anchor point and feet at least shoulder width apart.
• Grasp the band with both hands at chest level and step far enough from the anchor point to create light tension on the band.
• Brace your core and then press the band straight away from your chest until your arms are fully extended. With control, return the band to your chest.
• Repeat for 12 to 20 reps.
• Turn your body so your right side is facing the anchor point and repeat for 12 to 20 reps.

6. Dead Bug

“This exercise strengthens the transversus abdominis and engages and builds endurance in your deep spinal stabilizer muscles,” says Hegarty. “It’s great for motor control and overall coordination.”

• Lie on your back and extend your arms and legs into the air: Your arms will be straight over your chest; your knees will be bent at about 90 degrees.
• Keep your head on the floor with your neck in a neutral position.
• Engage your core, drawing your ribs down and pressing your lower back into the floor. Extend one leg to straighten it while dropping the opposite-side arm overhead. Reverse and repeat on the opposite side.
• Actively flex your feet throughout the movement. Do not lower your heels all the way to the floor. Extend and lower your legs only as far as possible without arching your lower back.
• Alternate sides, drawing your knee in only to hip level, not all the way to your chest.
• Repeat for 8 to 12 reps on each side.

Note: To make this more challenging, start with your knees a few inches farther from your chest. To make it less challenging, bring your knees closer to your chest and/or reduce the range of motion of your arms and legs.

The love of pickleball continues to grow, with the sport still booming in popularity nearly a decade after becoming more mainstream. Whether it’s the low barrier to entry — nearly anyone, regardless of their age or level of athleticism, can pick up a paddle and play — or the social effect, people everywhere are embracing the game.

More recently, the competition has been ramping up, with professional pickleball players getting increased recognition for their performance in elite competitive play.

Two such players are Hannah Blatt and Grayson Goldin. Blatt, 26, is currently signed on the Carvana PPA (Professional Pickleball Association) Tour and ranked No. 25 in the world in singles; Goldin, 30, is signed with the UPA (United Pickleball Association) and ranked No. 2 on the APP (Association of Pickleball Players) Tour in singles and No. 23 on the PPA. The two also happen to be dating.

As Blatt and Goldin are preparing to compete in the LT Open — Life Time’s inaugural national singles pickleball tournament — this October, they share how they made their way into the sport and what they’re doing to stay at the top of the rapidly evolving competitive scene.

Finding Community in Sport

Before picking up pickleball, Blatt played squash, another fast-paced racquet sport that’s played in an enclosed court with a rubber ball and a stringed racquet.

Squash made life colorful and dynamic for Blatt, who grew up in Winnipeg, Manitoba, and traveled all over the world as a competitive junior Canadian squash player. This segued to competing on the Division I squash team at Drexel University in Philadelphia, Pa., where she was captain of the team and set the record for most wins in a single season.

After graduating in 2021, Blatt pursued squash professionally and went on to represent Canada at the World Games and become a three-time medalist at the Pan American Games.

In 2023, at the highest level of a sport she’d dedicated most of her life to, Blatt found herself at a bit of a standstill. “I was burnt out,” she says. “I had hit a lull in my sports career, and I had to put a pause on it.”

At the time, she was training at a squash facility in Florida where she noticed the surging popularity of pickleball. Many of the people around her — including her parents and grandparents — were avid pickleball players. In a bid to make new connections, Blatt exchanged her racquet for a paddle.

“I’d never really thought much of pickleball because I was so involved with squash,” she explains. “But I wanted to make new friends while also finding a hobby outside of my sport.”

She joined a random game at a local court, and, to no surprise, the rhythm of pickleball came naturally to her. “I recall joking, ‘Oh, maybe I’ll just do pro pickleball!’”

Not long after, she enrolled in her first pro pickleball tournament in New York. She did “OK” at the event, but it reinvigorated her love of competing. It also provided community — something she craved in squash. “Pickleball allowed me to be social while still getting to be competitive,” she says.

Currently on the PPA Tour, Blatt has been competing professionally in pickleball for the last three years and has her eyes set on being a top-10-ranked player in singles. She’s also a full-time content creator on Instagram and YouTube, where she shares her life on the road as a pro pickleball player along with fitness and lifestyle content.

Is squash completely out of the cards for Blatt? “No,” she says, “but there’s just more opportunity in pickleball right now.”

Seeing the way pickleball has exploded pushes her to better herself, she says. “Even the pros who were really good four years ago aren’t the best anymore, because there are people playing now who have put in more time, more effort, and they want to be the best — it’s pushing everyone to get better.

“I’m very lucky with my timing in this sport,” she adds. “It’s cool watching the pro level grow, as well as the amateurs and the communities all around it. Plus, with all these new pickleball facilities opening up, everything is just funneling together.”

Revitalizing a Love of Competing

Like Blatt, Goldin didn’t pick up a pickleball paddle until a few years ago — his upbringing was dedicated to playing tennis.

Goldin’s ability to swing a tennis racquet with rapid precision got him noticed at a young age: At 16, he earned a scholarship to IMG Academy, a boarding school in Florida that provides elite training for athletes. Goldin rose to be the No. 1 junior tennis player in the United States and then continued to compete at the Division I level with both the University of Alabama and Florida State University.

In 2018, however, he decided to exchange the tennis racquet for a real-estate license and desk job. “I was pretty sick of tennis and burnt out — the love I had for the sport when I was young had just petered out.”

Goldin recalls encountering pickleball — or “this weird sport,” as he described it — around 2019, but he didn’t start getting into it until he saw how fruitful it could be for networking. “Every morning, I’d go to the country club and play with a group at 8 a.m. for real-estate leads,” he says.

Over time, Goldin began to learn more about the landscape of pickleball, discovering things like DUPR (Dynamic Universal Pickleball Rating) levels. “And that’s when I found out about the tournaments,” he says.

Goldin enrolled in two tournaments in 2021, one with the APP and the other with the PPA. He didn’t make it far in those tournaments, but it exposed him to a higher level of pickleball play. He still, however, continued to focus on his real estate career. “I put pickleball to the side and didn’t think about it; I had to work,” he says.

In 2023, during a pickleball game centered around networking, Goldin’s opponent remarked that he should try playing professionally due to his high level of skill. The timing was perfect, as pickleball was skyrocketing in popularity.

In August 2023, Goldin purchased a ticket to see an MLP (Major League Pickleball) competition in person and saw firsthand the level of investment being poured into the sport. “After that, I was full-time pickleball,” he says.

“I had spent my whole life competing,” says Goldin. “But the break I had allowed me to reflect on my tennis career and where I came up short. Competing in pickleball feels like a second chance.”

Goldin is especially drawn to the energy he gets from the spectators. “My favorite thing in the world is to entertain, and to be able to compete at the highest level of something and say you’re playing the best in the world, while being one of the best in the world — it doesn’t seem real to me.”

As the No. 2 ranked player in singles in the PPA, Goldin is diligently striving for the No. 1 seat over the next year. He’s also documenting his journey through Instagram and YouTube with plans to launch a community group called Team Goldin to share his pickleball insights and tips. “I had to learn everything about the sport the hard way, and I want to share what I’ve learned with my community,” he says.

“The more tournaments I go to, the more junior pickleball players I see. I don’t know how big pickleball is going to get, but to be a part of its growth is so exciting,” Goldin says.

Prepping for the LT Open

October 2025 marks the launch of the LT Open, a singles pickleball tournament for elite players from all associations that is taking place at Life Time in Peachtree Corners, Ga. Hosted by Life Time in cooperation with the PPA, the tournament has an industry-leading $50,000 grand prize for each bracket and a $250,000 total prize purse.

“The LT Open is going to be huge,” says Goldin. “I think spectators are going to witness a lot of pressure, excitement, grit, and fight.”

Pickleball is known for being a partner sport, but singles play is quickly growing in popularity and attention, particularly at the elite level. Goldin says singles pickleball is a bit of a different game: “You get to use your athleticism a lot more in singles,” he says. “It demonstrates a player’s ball-striking ability, whereas in doubles, a player might be able to get away with not having drives.”

Singles is also a game of mental fortitude. “You don’t have a partner cheering you on,” he adds, “so you have to be a little more mentally tough and a little more gritty.”

Blatt is excited for the opportunity to hone her singles strategy and ball placement while preparing for and competing in the LT Open. “I’m very excited to play in a singles-focused tournament,” she says. “It’ll be tough, but I’m ready to compete.”

Leading up to the LT Open, Blatt is working on her groundstrokes, serves, returns, and passing shots — all of which are key in singles, she says. “Normally before tournaments I like to play more games rather than run drills to get into a rhythm and create patterns on the court,” Blatt says.

She also doesn’t go as hard in the gym to ensure her body is healthy and ready to compete. “Leading up to tournaments, my nutrition, sleep, and recovery are the priorities,” she says.

Goldin adds that he’s been waiting for an opportunity like the LT Open. “I love playing pickleball at Life Time clubs and I love the LT Pro 48 pickleball — it really is a good ball!

“When I first heard of Life Time potentially hosting a singles tournament, I was like, ‘Oh my gosh, I hope this actually happens,” he says. “I’m just excited for this chance.”

3 Pro Tips for Pro Pickleball Play

For those looking to get into the world of professional pickleball tournaments and more competitive play, Blatt and Goldin offer the following tips.

1. Lean on your support system.

Being a pro pickleball player means there’s rarely an off-season with touring: You’re often jetting from one tournament to the next, running drills, negotiating business deals, practicing, and more. Blatt and Goldin, who have been dating for more than a year, note that finding balance doesn’t come easy, but they lean on each other to fill the gaps.

“Pickleball has a strong community, but it can be lonely too,” says Blatt. “Having a partner competing at the same level as you allows for mutual understanding.” The two travel together, help refine the other’s technique, and show up at each other’s tournaments.

“When you’re on the court, there’s nothing like seeing a familiar face in the stands.”

2. Stay strong off the court.

What you do off the court is just as important as what you do on the court, according to these two pros. That means diversifying your activity. For Blatt, that looks like going on runs, incorporating mobility work, doing Pilates, golfing, and lifting weights.

“Sticking to a solid routine that focuses on my nutrition, rest, recovery, and practice, while keeping my mental state at its best is very important,” says Blatt. “I like to journal to keep track of my thoughts and progress and update my goals to hold myself accountable.”

Goldin also tries to hit the gym as often as possible along with partnering with a personal trainer and chiropractor, which he says is key to preventing injury. “If your muscles get overworked, you start overcompensating,” he explains. “I’m not trying to hit PRs every time with weightlifting; I’m trying to maintain healthy muscle so my body won’t fatigue and break down.”

3. Prioritize self-care when possible.

While cycling between training weeks and tournaments, both Blatt and Goldin make time to prioritize rest and self-care. For them, this could mean a multitude of things, like cooking at home after a week on the road, using the sauna and cold plunge (Blatt’s personal favorite) for muscle recovery, or simply just going on a date.

“It can get crazy being on the road all the time,” says Blatt. “Competing is a privilege, but it’s important to take the time for self-care too.”

The traditional way of playing pickleball is doubles — two-on-two is an easy way to learn the game when starting out, plus it’s social. But experts say singles pickleball — or playing one-on-one — is where they’re starting to see the level of the game grow in players’ skills and abilities, the level of challenge, and overall excitement, especially at an elite level.

“Singles pickleball is more physically demanding than doubles,” says Max Green, lead pickleball pro at Life Time PENN 1 in New York, N.Y. “Points are shorter but more intense, with both players sprinting to the kitchen and around the baseline to cover the court.”

Singles pickleball often favors former tennis players, Green notes, due to the number of shots and aggressive baseline points. There also tends to be less emphasis on soft game and more weight on speed and power.

“Playing one-on-one pickleball is an excellent cardiovascular workout and gets your heart rate up more than doubles does,” says Green. “The independence on the court is also something that people gravitate toward because they’re in full control of the match.” Singles play can improve stamina, footwork, and shot accuracy.

If you’re looking to improve your singles pickleball skills, Green provided seven drills to try, all of which can be performed with a ball machine or a drilling partner.

1. Forehand Target Precision Drill

“This drill works on your precision and the depth of your shot,” says Green.

• Stand across the court from a ball machine or a partner.
• When the ball comes to you, use your forehand to hit the ball crosscourt three times in a row.
• Then, hit the ball down the line three times in a row, continuing to use your forehand.
• Repeat as many times as you’d like.

2. Backhand Target Precision Drill

“This drill is similar to the forehand target precision drill except we are focusing on our backhand,” says Green. “It’s important to work on both because they are two separate shots. In a singles match, you’ll be hitting forehand and backhand shots throughout the game.”

• When the ball comes to you, use your backhand — both hands gripping the paddle — to hit the ball crosscourt three times in a row.
• Then, hit the ball down the line three times in a row, continuing to use your backhand.
• Repeat as many times as you’d like.

3. Kitchen Movement Drills

“These drills focus on improving your lateral movement across the kitchen line, while also helping to improve your speed,” says Green. “There’s a ton of lateral movement in singles pickleball as you move across the kitchen to cover passing shots hit by your opponent.”

Right Side of Court

Left Side of Court

• Stand at the kitchen line with a ball machine that’s able to oscillate or a partner across the court on the baseline of the right side of the court.
• Move laterally at the kitchen line to receive the drops the ball machine or your partner hits to you. Work on sticking volleys and keeping them deep.
• Receive at least 10 balls.
• Move the ball machine, or have your partner move, to the left side of the court, staying on the baseline.
• Repeat the drill for three to five minutes on each side of the court.

4. Serving Drill

“Serves and returns are crucial in singles pickleball because most points are won or lost on serves and returns,” says Green. “Setting targets to practice depth on serves is a great way to improve.”

• From the right side of the court, practice serving across the court to a partner or target. Focus on the depth and power of your serve.
• Continue practicing through an entire bucket of balls.

5. Serve Receive Drill

“It’s crucial to hit effective returns in pickleball, otherwise you’re at risk to start the point at a disadvantage,” says Green. “We want to practice hitting deep returns to keep the opponent back and to give yourself more time to advance to the kitchen.”

• Stand a few feet behind the baseline and prepare for a serve to come from a partner or ball machine (Green recommends using a partner for this drill if possible).
• Stay low and keep your contact point in front of your body as you return the serve back to your partner or ball machine.
• Repeat as many times as you’d like or aim to work through one bucket of balls.

6. Footwork Ladder Drills

“This drill works on foot speed and agility,” says Green. “It also enhances the speed at which you can change direction which is crucial for singles pickleball.”

• Set out a flat exercise ladder.
• Hop on one foot down the whole ladder.
• Hop on your opposite foot on the way back.
• Next, hop with both feet inside of the ladder, then outside of it, continuing for the length of the ladder.
• On the way back, hop with both feet inside every square of the ladder.
• Next, step quickly in each square of the ladder, swiftly alternating your right and left foot before moving onto the next square.
• On the way back, move side-to-side through each square, placing one foot in the square and then outside of it as you move the other foot in, moving that foot out as you’re transitioning to the next square.

7. Footwork Ladder Drills with a Pickleball Paddle

“These drills are similar to the previous ladder drill except we’re now incorporating swinging volleys,” says Green. “Focus on multitasking between the footwork and hand-eye coordination.”

• Start on one side of the ladder and move laterally through one square as you move to the other side of the ladder to receive a ball with a forehand hit.
• Move laterally to the other side of the ladder through the next square and receive a ball with a backhand hit.
• Repeat this for the length of the ladder.

• Quickly shuffle your feet several times before moving laterally through one square of the ladder to the opposite side to receive a ball with a forehand hit.
• Quickly shuffle your feet several times again before moving laterally to the other side of the ladder through the next square, receiving a backhand hit.
• Repeat this for the length of the ladder.

As we age, we naturally lose muscle and some bone density, both of which are critical for avoiding injury and keeping our bodies strong and functioning well. Most of us are aware of the power of resistance training as a protective measure — but how about the added advantage of taking your strength efforts to a vibration plate?

“Regular activity and strength training is critical for living a long, healthy life,” says Jeromy Darling, Dynamic Personal Trainer at Life Time Highland Park in St. Paul, Minn. “To combat and overcome many of the health challenges that come with age-related bone and muscle loss, I highly recommend including training on a vibration plate as part of a healthy-aging routine.”

A vibration plate is a vibrating platform that moves in three directions: up and down, side to side, and front to back. The harmonic vibrations move between 25 to 50 times per second, resulting in corresponding muscle activation.

“Interestingly, astronauts who spend any time in zero-gravity space face a similar problem as aging bodies with shrinking muscles and bones,” Darling explains. “This is why NASA, in the early 90s, implemented regular whole-body vibration (WBV) therapy for all its astronauts to help repair and restore their muscles and bones. The results were so stunning that colleges began using the technology to enhance recovery and performance for their athletes.”

Why Perform Vibration Plate Exercises?

Exercising on a vibration plate can engage more muscle fibers than performing the same workout on a stable surface, according to Darling. The vibrating surface forces your body to fight against regular gravity and vibrations, causing this increased activation — along with other benefits. “These vibrations can also enhance circulation, support muscle recovery, [and greater calorie burn].”

How Often Should I Do Vibration Plate Exercises?

Darling recommends using the vibration plate every day, if you can, noting that using it for 10 to 15 minutes is a good starting point. “Consistent use can yield tremendous results for weight loss, muscle gain, and recovery,” he shares. “It can also benefit our proprioception — the body’s ability to sense its own position — which enables us to be aware of our movements and actions and maintain better balance and coordination.”

If you’re not able to use the vibration plate daily, Darling says that even using it two to three times per week can be helpful.

8 Vibration Plate Exercises

Here, Darling demonstrates eight moves you can add to your routine using the Power Plate (vibration plate).

For those who are new to this piece of equipment, start on a low setting — think, level one or two, or vibration level 30 to 35 low. Remember to keep your joints in an active position throughout the exercise.

1. Bicep Curls

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart.
• Hold one dumbbell in each hand with arms at your sides and palms facing forward.
• Keeping your upper arms stable and tight to your torso, bend your elbows and raise the weights to your shoulders.
• Reverse the movement with control to lower the weights.
• Repeat for three sets of 10 reps with 30 seconds of rest between each set.

2. Shoulder Press

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart, holding a dumbbell in each hand. Hold the dumbbells near your shoulders with your palms forward.
• Press both dumbbells straight overhead while keeping your feet grounded. Activate your abdominal muscles to maintain neutral posture and lower-spine stability.
• Reverse the movement with control.
• Repeat for three sets of 10 reps with 30 seconds of rest between each set.

3. Squats

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart.
• Bend your knees and lower into a squat position.
• Stand back up, squeezing your glutes at the top of the movement.
• Repeat for three sets of 10 reps with 30 seconds of rest between each set.

4. Calf Raises

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart.
• Shift your weight to the balls of your feet, lifting your heels off the surface. Rise up onto your tiptoes, going as high as possible.
• Lower back down to the starting position.
• Continue to move straight up and down without letting your body sway.
• Repeat for three sets of 10 reps with 30 seconds of rest between each set.

5. Toe Taps

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart.
• Extend your right leg behind you as you bend your left leg just enough to touch your right hand to your left foot.
• Return to the standing position.
• Complete for 10 reps total, then repeat on the left side.
• Repeat for three sets on each side, with 30 seconds of rest between each set.

6. Single-Leg Half Squat

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart.
• Holding onto the bar of the Power Plate with your right hand for balance, extend your right leg behind you, bearing your weight on your left foot to lower into a half-squat.
• Return to standing position, keeping your back leg bent until you reach the top.
• Complete 10 reps total, then repeat on the left side.
• Repeat for three sets on each side, with 30 seconds of rest between each set.

7. Plank

• Turn on the Power Plate machine to desired setting.
• Place your palms and forearms flat on the platform with your legs extended behind you and back flat in a plank position.
• Hold for three sets of 30 seconds with 15 seconds reset between each set.

8. Pushups

• Turn on the Power Plate machine to desired setting.
• Place your palms flat on the platform with your legs extended behind you in a high-plank position.
• Slowly lower down into a pushup position until your chest almost touches the Power Plate platform.
• Slowly raise back up into a high-plank position.
• Repeat for three sets of 10 reps with 30 seconds of rest between each set.

Mother Nature can be intimidating, ­between the unpredictability of ­weather; the uncertainty around insects, poison ivy, and other wildlife; and the challenge of finding a safe, accessible space to exercise. Consider the following tips for overcoming such barriers and maximizing your time outdoors.

1) Wear appropriate clothing for the temperature and elements.

If you live in a cold climate, investing in some key winter gear, such as warm clothing, can be a game-changer for maximizing time in nature. Important items for other seasons include wide-brim hats and protective clothing for sunny conditions, moisture-wicking materials to stay dry in all temperatures, and waterproof shoes and layers for rainy days (for more advice on how to dress for your next chilly-weather workout see “Expert Answers: Winter Workout Clothes“).

2) Train your body to acclimate to hotter or colder weather.

“Cold” is relative. “If you never stop being outside all year long, you have a natural progression — so by the time winter comes, it’s not a big deal,” says Robinson.

As for coping with warm weather, research shows that we can acclimate to heat within one to two weeks. Heat exposure trains our bodies to increase sweat production, which helps us cool down more effectively. (Get guidance for safely building your heat tolerance here.)

3) Be prepared for bugs.

Educate yourself about what kinds of pests you may encounter in nature, and protect yourself by wearing mosquito repellent and checking for ticks. (Learn what to do if you find a tick at “7 Ways to Protect Yourself From Ticks.”)

4) Know your plants.

Be able to recognize poison ivy, poison oak, and poison sumac so you can avoid them. If you think you’ve come in contact with a poisonous plant, wash your hands with soap and water as soon as possible.

5) Try not to go alone.

Heading out with a friend or group can be an important safety measure. It can also provide a powerful combination of camaraderie, support, accountability, and motivation. (Discover the benefits of moving your body in the company of others at “Solo Athlete? Here’s Why Exercising With Other People Matters.”)

When Peg Burgess was diagnosed with ovarian cancer in 2022, her treatment plan included an eight-hour surgery and multiple rounds of chemotherapy treatment. After several months of treatment, her body was at its weakest.

“When I got out of the hospital after each round of chemo, I couldn’t walk more than five steps,” Burgess, 70, recalls. “I wanted to do something to feel strong, and I decided I wasn’t going to let cancer run my life.”

In October 2024 — after hearing she was in remission and would likely be for at least 15 more months — she decided it was time to rebuild her strength, so she signed up for an Intro to Dynamic Personal Training session at Life Time MetroWest-Boston in Framingham, Mass. It’s made all the difference. Exercise has helped Burgess not only regain strength and continue to fight her disease, but it’s also lead her to a close friendship that’s a vital part of her support system.

Determination Makes the Difference

Burgess’s determination stood out to Ronald Drago, Dynamic Personal Trainer at Life Time MetroWest-Boston, who met Burgess in that introductory session. “Right off the bat, I noticed that even though she was unfamiliar with weight training, she was a high-effort performer,” he says. “She puts 100 percent into every single rep and set. I’ve never worked with someone who works quite as hard as Peg — and I’ve been doing this for over two decades.”

“Before my diagnosis, I had previously worked with a number of personal trainers, but I would go for a month and then stop,” Burgess explains. “But with Ron, I immediately felt comfortable during that first session. It had been so long since I last worked out, just moving my body felt amazing, and it got better every time.”

Burgess’s motivation was inspiring for Drago from the get-go, but as they worked together and he learned more about what she was dealing with, it became even more extraordinary. When her cancer returned in February 2025 and she had to begin treatment again, their partnership became even stronger.

“I decided to stay with it because it made such a difference in my life,” she says. “Every day I come into the club, and I can do something I couldn’t before on the workout floor. And over time, even everyday activities are just easier for me.”

Strength Found in Showing Up

Drago and Burgess continued training together three to four times a week. While their original goal was to build Burgess’s resilience to withstand treatment, she also discovered a love of strength training and developed a wonderful friendship with Drago.

“I get disappointed if I’m not sore after a workout,” she laughs. “It’s not work for me, it’s a delight. Ron and I have become very good friends. We have a lot of fun.”

Although there are plenty of times when Burgess doesn’t feel great, she never gives up. Immediately following an infusion is when patients often feel their sickest, and there are times when she can’t make it to the club. So Drago goes to her house, and they continue to work together until she feels strong enough to come back to Life Time.

“Peg has a unique quality in that she pushes every rep to the max,” says Drago. “Even if the volume needs to be adjusted, the level of intensity is always high, even when she’s not feeling great.”

As Burgess has continued with cancer treatment, she’s become a bright light for other members at Life Time MetroWest-Boston who are awestruck at her journey and success. “I’ve talked to other members who have undergone cancer treatment, and they’re in disbelief that Peg is able to work out four to five days a week while going through it,” Drago says.

Burgess admits that she’s not out of the woods yet, but the plan to strengthen her body is working — and so is her treatment. While there’s no end-date set for her infusions, she’s had positive visits with her doctors who are encouraged with her progress; they see a path to reducing the treatment load in the future.

She’s also feeling less sick after each chemo session and seeing muscle in places that she never has before. “You can definitely see how Peg’s muscle mass has increased, and every time she finds a new muscle, she’ll show it to you,” Drago laughs. “I was watching her train one day and I said to myself, She doesn’t appear to be someone who’s getting sicker. The good days outweigh the bad now.”

The Force of Friendship

Drago and Burgess’s friendship is clear to anyone who sees them training together, but especially to Mark Airoldi, personal training leader at Life Time MetroWest-Boston.

“Ron is a hard-nosed ex-Marine, and to see the degree of love and care he has for Peg is inspiring,” says Airoldi. “I’ve seen Ron transform as a person since they met. The fact that he has shown that degree of care has inspired our entire team. It puts into perspective what we do and why we do it. To say it’s been powerful wouldn’t do it justice.”

Burgess can attest. “Working with Ron and strength training has made such a difference in my life. I’ll never do strength training without Ron. He’s my absolute favorite, and I adore him. I feel like he’s saving my life.”

The adoration is mutual. “I feel that I’ve learned as much from Peg as she’s learned from me,” Ron says. “It’s helped me become a better trainer. We laugh a lot. We try to make the best out of the situation. I have someone who I feel will be in my life as long as we can.”

The best weighted vest is the one that works best for you, suiting your unique body shape, fitness level, and budget. Follow these tips for finding one that checks all the boxes.

Prioritize comfort and mobility. Choose a well-fitting vest that feels snug but not restrictive, doesn’t hinder your mobility, and feels secure with minimal bouncing when you move. Numerous brands offer various sizes in a smattering of styles, with varying fits to accommodate anatomical differences like torso length, shoulder width, and breasts. Options with adjustable straps and buckles are useful for further customizing the vest to your body.

Don’t go too heavy too fast. Weighted vests typically range from 5 to more than 100 pounds. Start with a lighter vest (5 to 10 percent of your body weight) and gradually increase resistance. Some vests offer adjustable-weight options, allowing you to add or remove weight in increments for progressive overload.

Consider your specific needs. Will you be using the vest for outdoor workouts in low-light conditions? Look for vests with light or bright colors and reflective detailing. Do you plan to carry your keys and a phone? Look for a vest with secure pockets to hold essentials. Will your vest get dirty or sweaty? Pay attention to cleaning instructions and washability.

Don’t feel pressured to break the bank. Weighted vests can be suitable for a variety of budgets, ranging from about $30 for basic, lighter-weight versions to more than $200 for models with high-end materials.