Wouldn’t it be wonderful to feel like you’re 30 again? In his recommendations for women’s fitness, Dr Michael Mosley emphasizes the effectiveness of a simple yet powerful approach: mixing and matching resistance exercises like press-ups and squats.

Mosley is a renowned British medical doctor, journalist and TV presenter known for his work in health and science communication.

He has gained widespread recognition for his contributions to popularizing science-based health and nutrition advice through various media platforms, including television programs, documentaries and books. 

Mix and match: An intelligent approach to women’s fitness

Getting fit doesn’t have to be complicated. Mosley suggests a straightforward strategy for women to improve their fitness levels.

Instead of diving into complex workout routines, he recommends mixing and matching resistance exercises like press-ups and squats. This approach is not only easy to follow but also highly effective.

Why resistance exercises?

Resistance exercises involve working against an opposing force, such as gravity or weights [1]. These exercises help build strength, tone muscles and enhance overall fitness.

For women, incorporating resistance exercises into their fitness routine can lead to numerous benefits, including increased metabolism, improved bone health and enhanced posture [2].

Press-ups: A core exercise

Press-ups, commonly known as push-ups, are a fundamental resistance exercise that engages multiple muscle groups simultaneously. They target the chest, shoulders, triceps and core muscles.

Regularly performing press-ups can help build upper body strength and improve posture. Mosley recommends starting with a manageable number of repetitions and gradually increasing as strength improves.

Squats: Building lower body strength

These are another excellent resistance exercise that targets the lower body. They work the quadriceps, hamstrings, glutes and lower back muscles.

They help tone and strengthen the legs and improve balance and flexibility. Mosley suggests incorporating squats into your routine by starting with bodyweight squats and progressing to weighted squats as you become more comfortable.

Mixing and matching for variety

The beauty of Mosley’s approach lies in its simplicity and flexibility [3]. Instead of sticking to a single exercise, he encourages women to mix and match various resistance exercises.

This variety keeps workouts exciting and ensures that different muscle groups are engaged. You can create a well-rounded routine by alternating between press-ups, squats and other resistance exercises like planks, lunges or dumbbell curls.

Frequency and progression

Consistency is vital when it comes to fitness. Mosley advises women to aim for at least three sessions of resistance exercises per week.

Starting with a manageable workload and gradually increasing the intensity and repetitions is essential to prevent overexertion and injury. This gradual progression will help you build strength and endurance over time.

Nutrition and recovery

Alongside your exercise routine, Mosley stresses the importance of maintaining a balanced diet and ensuring adequate rest and recovery. Proper nutrition provides the necessary fuel for your workouts and supports muscle growth.

Additionally, allowing your body to rest and recover is crucial for preventing burnout and maximizing the benefits of your fitness efforts.

Final thoughts

Michael Mosley’s mix-and-match approach to women’s fitness simplifies the journey to improved strength and overall health. By incorporating resistance exercises like press-ups and squats into your routine, you can build a strong foundation for a healthier lifestyle.

Remember to start at your own pace, stay consistent, and prioritize nutrition and recovery. With dedication and patience, you’ll discover the transformative power of this straightforward yet effective fitness strategy.

[1] https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2564387/
[3] https://www.dailyrecord.co.uk/lifestyle/health-fitness/michael-mosley-recommends-women-one-30878668