Carlos Petterson Grifith eclipsed the previous world record by half a kilogram.
Last updated on June 28th, 2024
The 2024 International Powerlifting Federation (IPF) Classic World Championships ended on June 23 and will be remembered for its many shattered world records. Among them is Carlos Petterson Grifith’s new IPF world record raw squat of 337.5 kilograms en route to a fifth-place overall finish.
Lifting in the 93KG class, Petterson Grifith of Guyana chipped the previous IPF world record raw squat of 337 kilograms, scored by Gavin Adin at the 2024 Sheffield Powerlifting Championships. Check out Petterson Grifith’s world record lift below, courtesy of the IPF’s Instagram page:
Petterson Grifith displayed a powerful walkout with world record weight on his shoulders for his third squat attempt. With knee sleeves, a lifting belt, and wrist wraps on, Petterson Grifith’s chalked hands steadied the barbell during his descent to a sufficient depth before bouncing into a labored ascent.
Two-thirds of the way to lockout, Petterson Grifith’s torso slightly shifted forward, but the lift never seemed in question. Petterson Grifith’s overall performance comprised going seven for nine in attempts. Below is his full performance:
2024 IPF Classic World Championships Results — Carlos Petterson Grifith, 93KG
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Scroll through social media and you’ll find endless promises of seven-minute total-body transformations. And while no one training session will be a body-changer, the Bowflex Max Trainer M6 is an elliptical designed for just that type of fast intensity. Like many of the best ellipticals, you can use it for any type of training, but the M6 mainly promises quick and dirty high-intensity interval training. It has 16 levels of resistance — the last of which is nearly impossible to use — and comes with a handful of 15-minute or fewer scorchers. It’s compact, fairly durable, and easy enough to assemble (with a bit of experience).
Our team of experts has tested over 30 ellipticals and stair steppers — because yes, the M6 definitely flirts with the line between elliptical and stair stepper. Certified personal trainer and BarBend editorial team member Kate Meier spent a month experimenting with various workouts on the M6 (after assembling it herself in her home) and thinks it would be best suited for athletes who are tight on space and want short and high-energy workouts. Keep reading for our full review of the Bowflex Max Trainer M6 to decide if it’s worth it for you (it was for Meier). We don’t promise you’ll have a total-body overhaul after seven minutes, but you will get a darn good workout.
Bowflex M6 Max Trainer
Tight on space but still want to experience the low-impact benefits of elliptical training? The Bowflex M6 Max Trainer boasts a vertical orientation that shrinks the overall footprint to 8.31 square feet, yet the plane of motion can still be ideal for comfortable training with a heightened sense of muscle-boosting potential, especially across your posterior chain and legs.
About Our Expert
This article has been reviewed by Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, a certified personal trainer and CrossFit Level-1 instructor. She gave us insights into what makes an elliptical desirable to help give clarity to our recommendations.
Main Takeaways
Anyone, including beginners, who can use an elliptical safely can likely use the Bowflex Max Trainer M6. However, it’s designed mainly for HIIT (high-intensity interval training) workouts.
It includes a limited selection of workouts and a 2-month free trial to JRNY, Bowflex’s workout streaming platform (compatible with all its products).
The M6 provides a more vertical stride, targeting the glutes and quads more than other ellipticals.
The first thing you’ll notice about the M6 is that the pedals are set more vertically than horizontally, something you’ll see sometimes in the best commercial ellipticals. This design makes it an elliptical-stair-stepper hybrid, rendering the machine more compact and more intense.
Overall, ellipticals provide a lower-impact cardio workout than running (which, if you’re going to do, we suggest running on one of the best treadmills). Stair steppers are still pretty low-impact, targeting your glutes and quads. The M6 hits the sweet spot, delivering a joint-friendly sweat session that targets your buns and thighs more intensely than a standard elliptical.
Compared to other ellipticals, the M6 (which does have moving arms) is a fairly compact and mobile machine. Friendly to a small home gym, it’s roughly 2 to 3 feet shorter than the ellipticals in your commercial gym and can accommodate people of almost any height. It weighs nearly 150 pounds, which is about average for an elliptical, but the front wheels make it easier to move from one spot to another.
Our tester moving the Bowflex Max Trainer M6 into position for a workout
Bowflex designed an interesting display for the M6. Up top, there’s a meter that looks like a speedometer to tell you your calorie burn rate. One of our testers found the display aesthetically pleasing, but called out the basic LCD display right below the calorie burn count, saying it’s “super small and doesn’t display many metrics.”
The simple display works well for minimalists but may disappoint those who really want to stream their latest show without whipping out their tablet. The M9 model has a 10-inch touchscreen where you can directly stream on platforms like Netflix — but it comes in at around $500 more than the M6 and has a slightly bigger footprint.
Multiple testers say working out on the M6 is an intense experience. This elliptical comes loaded with 16 resistance levels (the M9 has 20), all but guaranteeing a great workout across your lower body. Bowflex provides users free access to a limited selection of JRNY workouts. The company also offers a free two-month subscription to JRNY’s complete library.
The downside? Meier says the trial was a pain to set up. “To get the two free months, you have to put in your credit card information — so you really can’t forget to cancel,” she cautioned. JRNY’s mobile-only package will cost you $11.99 per month or $99 per year. Getting confirmation of your account can take up to a full hour, so don’t expect to be able to hop on your machine and continue your fitness journey right away.
The handles of the Bowflex Max Trainer M6
Bowflex seems to have lowered the price of the M6 from $1,699 to $1,299 since the last time we tested this machine. At the time, we thought the M6 was a touch expensive for what you got — lots of plastic parts and a so-so warranty (more on that below). A $400 reduction in price is nothing to scoff at. Still, if you want a cheaper elliptical, they’re certainly out there. Then again, you can also buy ellipticals that’ll cost you over $2,000.
Back to the warranty: The two-year frame warranty is short compared to other models our team has reviewed. The ProForm Pro HIIT H14 and NordicTrack AirGlide 14i both boast a 10-year frame warranty, and the Sole E25 comes with a lifetime warranty on the framework.
Pros
This elliptical is compact and mobile
The workout experience is solid
Bowflex dropped the price to $1,299
Assembly is fairly simple (especially with two people for a few steps)
Cons
After the 2-month trial, JRNY costs $11.99 monthly to use
The frame warranty is only 2 years
The LCD display is small and basics
Training With the Bowflex Max Trainer M6
BarBend’s team of certified personal trainers, CrossFit coaches, and gym owners has tested over 20 ellipticals, 10 steppers, and various vertical climbers. After working out on the Bowflex Max Trainer M6 over the course of a month, Meier utilized the BarBend equipment testing methodology to assign ratings of 1 (lowest) to 5 (highest) across about a dozen categories, including delivery and setup, durability, programming, footprint and portability, and more.
Build Quality
Bowflex’s website doesn’t state the specific materials used or in what amount, but our testers noted that the M6 is made with a lot of plastic. The motor cover, pedals, and console cover are constructed with it.
Plastic isn’t the most durable material, and the warranty covers frame damage only within two years, so we’re calling out Bowflex’s relatively heavy use of the material. That said, our testers didn’t notice any blemishes or broken parts upon delivery. After consistent use, Meier thinks the M6 should hold up just fine if you take care of it. Overall, she scores the M6 4.5 out of 5 for durability.
The pedals of the Bowflex Max Trainer M6
There is a lot to like about this build. The oversized pedals with tread mean your feet have plenty of room and won’t slide around too aggressively during a workout. Both of our testers describes the M6 as feeling solid during use. “The floor stabilizers come in handy,” Meier says. “If it starts to rock during a particularly intense workout, it’s not a disaster — just make some quick adjustments with the stabilizers and you’ll be good to go again.”
The M6 also includes a magnetic tablet holder — which you’ll have to use to stream JRNY workouts on your mobile devices — a USB charging port, a water bottle holder, and a built-in heart rate monitor.
Workout Intensity
Sure, you can train for as long as you’d like on the M6, but most pre-programmed workouts are geared toward high-intensity interval training (or HIIT). Meier says most of the workout programs available were fairly short — less than 15 minutes, for the most part. Bowflex’s Max trainer line is known for its 14-minute interval workout, which has the user sprint for 25 seconds and rest for 80 seconds.
The consensus among team members who trained on the M6 is that it’ll kick your butt. “I work out a lot, and even the first level of resistance brought intensity to the workout. Crank the resistance up to level 16, and you’ll feel like you’re trying to move through quicksand,” one tester says. Meier added that the burn will definitely be intense, despite — or because of — how quickly you’ll power through each workout.
The testers found the speedometer-like calorie counter to be motivating. The harder you work, the farther the dial hand moves up, indicating that you’re burning more calories. “It lets you know when to pick up the pace (or turn it back a notch) during your workout,” Meier says.
The pedals on most ellipticals run back and forth horizontally to mimic running. But on the M6, the pedals are set more vertically so the user’s legs move up and down like they’re climbing stairs. Meier says she notices a lot of engagement in her quads, glutes, and calves, and that the intensity of the workouts made it feel like she could also build muscle in those areas in addition to torching calories.
Our tester working out on the Bowflex Max Trainer M6
This is good news if you want high-intensity cardio without banging your joints around. “Ellipticals are a wonderful option for individuals who want to increase their cardio exercise volume but can’t handle a lot of impact,” says CrossFit L1-Trainer and personal trainer Amanda Capritto. “Compared to other forms of low-impact cardio, like cycling and rowing, ellipticals keep the user in the upright position, making them ideal for individuals who struggle with back pain, too.” Of all the best cardio machines, this kind of elliptical is one of the highest-intensity, lowest-impact options.
As for your upper body: The M6’s “four-grip handlebars” let you pump your arms in either back-and-forth or up-and-down motions. Grip the handles up top, and you’ll activate more of your back and biceps muscles as you push and pull them horizontally. Opt for the lower handlebars, and you’ll pump your arms vertically to target your triceps and shoulders.
“Besides being low-impact, ellipticals (at least the ones with moving arms) provide a whole-body workout, so they’re an excellent option for people who need to maximize their exercise time,” adds Capritto.
Compact Design
Most ellipticals in big box gyms are about 6 to 7 feet long and have pedals that run back and forth horizontally. It’s obviously more challenging to cram a 72- to 84-inch-long piece of machinery into your bedroom or garage. The vertical design of the M6 makes this machine more compact; it’s 46 inches long, 26 inches wide, and about 64 inches tall and requires a workout space of roughly 6 and a half feet by 8 feet.
If you need an even smaller footprint for your machine, check out our list of the best compact ellipticals.
The flywheel on the Bowflex M6 Max Trainer.
Meier describes the M6 as “space-saving” because it’s got such a narrow design. One important note: Bowflex’s website states that the machine requires an additional 20.5 inches of vertical clearance. After digging through the Q&A section toward the bottom of the product page, we found a verified reply saying the M6 accommodates users between 4 feet 6 inches and 6 feet 6 inches tall. If your height falls out of that range, you may encounter issues while using the M6.
At 136 pounds, the M6 is about the average weight for an elliptical based on our experience and research. If that sounds heavy, save the sweating for your workout; this model has wheels on the front to help you move the machine from A to B. “Overall, it can be a little awkward to shift around the floor,” Meier says.
And even though our primary tester notes that the M6 is heavy, the front wheels prevent you from scooping up the entire weight each time you move it. Ultimately, Meier scores the M6 a respectable 4.5 out of 5 for portability.
Technology
The M6 isn’t the most tech-forward elliptical you’re going to find. The ProForm Pro HIIT H14, for example, boasts a 14-inch smart HD touchscreen that lets you interact with your workouts (albeit without entertainment streaming capabilities).
Still, the M6 will do the job. Overall, our primary tester rates the tech on this machine a 4 out of 5 (which generally fits the price you’re paying). Meier likes the motivational elements of the simple odometer display, which visually responds to how hard you’re working — you’ll know when to kick your workout up a notch if the dial hand starts dipping. And with a media shelf and USB charging port, you can bring your own entertainment and charge it up during your sweat session.
The console of the Bowflex Max Trainer M6
An important point if you’re into monitoring your data: Meier wore a fitness tracker during one of her sessions and noticed some pretty intense differences between the heart rate reported through the integrated contact grips on the M6 and by her wearable. The Fitbit came in at a full 42 BPM lower than the reading on the M6 — a hefty difference! A chest strap should fix the discrepancy, though, because the M6 does have Bluetooth capabilities. (Note: Bowflex’s M9 model does include a Bluetooth-enabled heart rate armband that should help fix these discrepancies without purchasing an extra accessory.)
What to Consider Before Buying the Bowflex Max Trainer M6
Besides the pedals being more vertically set than you may be used to — hello, stair stepper land — there’s nothing too unusual about this elliptical. You should make four key considerations before clicking “check out” on the M6.
Your Available Space
We’ve written the word “compact” seven times in this article (so far) because, well, the M6 is smaller compared to other ellipticals we’ve tested. Understand that “compact” is relative; even though we think the M6 is space-friendly compared to competitors, you still need about eight square feet to store it.
The front wheels make moving the M6 easier, but it’s still a 136-pound machine. Chances are wherever you place it is where it’ll stay. Keep all that in mind before you purchase the M6; it will take up space in your apartment or house, and it’s a chore to move compared to most of the furniture in your home.
User Weight Capacity
Most ellipticals, including the M6, safely support users weighing up to 300 pounds. Users at a higher weight might need to invest in a sturdier machine. To find the right match, check out our list of the best ellipticals for heavy people.
Training Style
If you’re reading a review about an elliptical, then it’s safe to assume you’re into cardio training (or…trying to get into it). You probably know — and we’ve got your back if you don’t — that there are different types of cardio. The extremes are low-intensity steady-state (LISS) cardio, where you can sustain a more casual effort for a long period of time, and high-intensity interval training (HIIT) cardio, where your workout is tough enough to only be able to last a short period.
The best cardio machines support both training styles — accommodating all your fitness goals — which isn’t hard to do since the differences between LISS and HIIT workouts lie in how fast you move and for how long. And considering you can adjust the speed and time on virtually any cardio equipment, it’s disingenuous to market a machine for HIIT vs. LISS.
That said, it is fair to say that the Max Trainer M6 is designed primarily for HIIT. Most of the free workouts you get with the machine are high-intensity sweat sessions that get you on and off the machine in less than 15 minutes. The resistance levels are noticeably tough — even for our seasoned testers — and a complete novice may find this machine difficult to use.
Our tester operating the Bowflex Max Trainer M6 center console
A calorie counter in a speedometer style encourages you to move as quickly as possible to burn the most calories you can. This may be motivating and even fun for some users, while others who are trying to avoid calorie counting may want to steer clear of this feature.
Overall, the M6 will technically accommodate people at any fitness level, but this is an intense machine designed to facilitate intense workouts. If you’re making your first foray into working out or intense cardio training, a less go-get-’em machine might be a better match.
Your Budget
We’ve tested the best ellipticals under $1,000 and we’ve tested machines running upward of $2,000. The M6 sits in the middle of that range at $1,299. Regardless of your income, we realize that’s not cheap — but we think it’s a fair price for the M6’s quality and offerings.
We originally scored the M6 a 3.5 out of 5 for value but are adding half a point since Bowflex shaved $400 off the price since we last tested it. Our new value score is 4 out of 5. We also like that they now offer a free version of JRNY, so folks don’t have to opt into the 2-month free trial and then get stuck with a recurring $11.99 charge (unless they cancel their subscription).
Bowflex Max Trainer M6 Vs. The Competition
The Max Trainer M6 doesn’t swing too far one way on the spectrum for any category. It’s moderately priced, a little heavy but still light enough to move, and takes up some space — but far less than a commercial elliptical. There’s nothing extreme about the M6, so we considered other middle-of-the-road options when grading it against all of the machines we’ve tested.
Of all the ellipticals in the chart above, the M6 is closest to the ProForm Pro HIIT H14. The H14 is slightly larger — 8 inches longer, 3 inches wider, and 2 inches taller — and 89 pounds heavier than the M6. If size and mobility matter to you, go with the M6 since it’s the smallest and lightest option on our list. The M6 and H14 are both vertical elliptical machines, with pedals that move up and down instead of back and forth. Compared to the M6, however, the H14 is more vertical, making the machine even more like a stair climber than an elliptical.
The NordicTrack FS10i FreeStride Trainer is in the elliptical category, but its unique design allows it to be used like an elliptical, treadmill, or stairstepper. It also has a built-in screen, so you don’t need to provide your own tablet to stream workouts. Overall, the FS10i is a far more versatile machine than the M6. But it’s also a lot clunkier, weighing 150 pounds more than the M6 and measuring 12 inches longer and 10 inches taller. You can learn more about the FS10i’s unique design by watching our video review below:
At 74 inches long, the Horizon EX-59 Elliptical has a horizontal stride for a more traditional elliptical feel. It’s also $699, making it the cheapest option here by a long shot. And at 145 pounds, it’s only nine pounds heavier than the M6. Check out our review of the Horizon EX-59 Elliptical, and you’ll notice that the EX-59 has very few features compared to the M6.
Places to Buy the Bowflex Max Trainer M6
You can buy the Bowflex Max Trainer M6 on Bowflex’s website and Dick’s Sporting Goods.
Customer Experience
Our primary tester received the M6 in two boxes — one for the foot pedals, the other for everything else — and the machine arrived bolted to a piece of wood to protect the frame during shipping. Bowflex supplied all the required tools, including a small wrench and three Allen wrenches.
Meier says that assembling the M6 was easy but took her an hour and a half on her own (but if you’re not experienced with this kind of build, note that Meier has assembled more than a few of cardio machines across her career). She says the build went smoothly solo, but it would have been nice to have an extra pair of hands when attaching the console, the arms, and the main body to the footer. Overall, she scores the delivery and setup 4.3 out of 5.
Our tester grips the moving handles of the Bowflex Max Trainer M6
You can purchase in-home assembly from Bowflex for an additional $169. “If you don’t have someone to help you, aren’t familiar with how to use the tools provided, or aren’t confident, it may be worth it,” Meier advises.
Warranties
Bowflex offers a two-year warranty on the frame and mechanical parts and a 90-day warranty for labor. One tester describes this warranty as “not up to snuff compared to other ellipticals at this price point.” Overall, the M6 earned a 3.5 out of 5 for its warranty.
Company Information
Bowflex was established in 1986 and has since gained a reputation for producing versatile at-home workout equipment. They’re probably most well-known for manufacturing some of the best adjustable dumbbells, like the SelectTech 552s. They also make cardio machines, barbells, kettlebells, and produce the JRNY workout platform.
You can call Bowflex’s customer service at 1(800) 618-8853 or visit their customer service page, which has assembly videos, product manuals, and more numbers to reach specific departments. We score Bowflex’s customer service 4 out of 5.
In Conclusion
The Bowflex M6 gives off a jack-of-all-trades, master-of-none vibe. It’s cheap, but not the cheapest piece of fitness equipment out there. It functions like a stair climber, but not as much as the ProForm H14. The M6 has some nice (if basic) bells and whistles, but it has the weakest warranty of our comparisons. That said, after many tests, our team does like the M6.
You will get a hardcore workout on this machine (which is what you’re after, right?), and the compact design makes the M6 an apartment-friendly option for most. And if you don’t want to pay for JRNY after your free trial, you don’t have to — the M6 does come with a small selection of workouts for you to power through. You get a lot for your dollar with the M6. It’s not going to blow your mind, but it’ll give you the heart-pumping, muscle-burning workouts you’re looking for.
Bowflex Max Trainer M6 FAQs
Is the Bowflex Max Trainer worth buying?
Yes. For what you get, we think the Bowflex Max Trainer M6 is a solid machine. It features a space-friendly design, our testers think the workouts kicked butt, and even though the frame warrant is only two years, the machine seems to hold up very well over time.
Is the Bowflex M6 a stair climber?
Technically no, but the vertical orientation of the pedals makes it more like a stair climber than a traditional elliptical. As a result, you’ll work your glutes, quads, and hamstrings more intensely than a typical elliptical.
Is the Bowflex M6 hard on the knees?
No. In fact, ellipticals are praised for providing a tough workout with minimal impact on your joints. “For those who need low-impact workout options, ellipticals sit near the top of the list,” says personal trainer and CrossFit L1-Trainer Amanda Capritto. “These cardio machines provide a full-body workout without putting undue stress on the joints.”
Thirteen athletes will take the stage in Kazakhstan.
Last updated on June 27th, 2024
The 2024 Eurasia Championship Pro Men’s Physique show is set to take place on Saturday, June 29, 2024, in Almaty, Kazakhstan. This IFBB Pro League event is a 2024 Olympia Weekend qualifying show, meaning the winner will be eligible to compete in the Men’s Physique Olympia in Las Vegas, NV, on Oct. 10-13, 2024, if they have not already qualified. 14 men will represent eight countries at this contest, and none qualified for the Olympia going into the event.
2024 Eurasia Championships Pro Roster
The full lineup is below, with names in alphabetical order:
Aslan Abdullayev (Kazakhstan)
Ravi Chaudhary (India)
Philippe Degila (France)
Furkan Er (Turkey)
Anik Ghosh (India)
Aleksey Glushak (Belarus)
Yeldos Kozybayev (Kazakhstan)
Ilya Kvashnin (Russia)
Vardhan Malhotra (India)
Husain Manowchehri (Bahrain)
Maxime Parisi (France)
Masoud Shahhoseini (Iran)
Viachaslau Tarasevich (Belarus)
This is one of two pro Men’s Physique shows this weekend. The other is the St. Pete Pro in St. Petersburg, FL, and it is also a 2024 Olympia Weekend qualifier.
Below are the likely favorites to score the gold in Almaty.
Ravi Chaudhary
Ravi Chaudhary is a rookie on the pro circuit. He earned his pro card at the 2024 NPC Worldwide Bharat Pro Qualifier.
On that same weekend, he made his pro debut and placed seventh in the 2024 Sheru Classic Pro. Now that he has tasted the pro experience and has three weeks to improve, he could fare better in his second pro show.
Philippe Degila
This is Philippe Degila’s third contest of the 2024 season. The French competitor placed sixth in the 2024 Wasatch Warrior Pro and finished second to Aundre Benson at the 2024 Los Angeles Grand Prix Pro. The fifth-year pro seeks his first pro victory and Olympia qualification.
Anik Ghosh
Anik Ghosh is competing in his second pro season. This is his second pro contest of the 2024 season following his season debut at 2024 Sheru Classic Pro, where he finished third overall behind Amit Agre. Ghosh turned pro at the 2023 NPC Worldwide Sheru Classic Pro Qualifier.
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Featured Image: @ravichaudharyifbbpro on Instagram
Nnamani finished fifth overall at the 2024 IPF Classic World Championships.
Last updated on June 27th, 2024
The Women’s 63KG class at the 2024 International Powerlifting Federation (IPF) Classic World Championships (CWC) was a deadlifting showcase for Britain’s Joy Nnamani. Nnamani locked out a new IPF world record raw deadlift of 231.5 kilograms on her second attempt en route to an overall fifth-place finish.
Nnamani was 26.5 kilograms shy of a spot on the podium, but the record books were rewritten nonetheless. Check out Nnamani’s new record lift in the video below, courtesy of the IPF’s Instagram page:
After a slow, deep breath to center herself on the lifting platform, Nnamani reached for the barbell in a wide sumo stance. She nearly wrapped her fingers around the barbell before popping back up to the starting position empty-handed, as though visualizing the lift.
Nnamani darted back down to the barbell, firmly grasping it, and began the pull with only chalked hands and her lifting belt. Just as the barbell eclipsed her knees during the ascent, she encountered a slight sticking point. She battled through it steadily, ultimately achieving a solid lockout and the judges’ satisfaction.
2024 IPF Classic World Championships Results — Joy Nnamani, 63KG
Nnamani went six for nine in attempts, missing one in each of the three big lifts. Despite missing her second squat, she still increased the weight by 7.5 kilograms to a successful lift. She attempted to further her IPF world record deadlift by 3.5 kilograms on her final lift of the competition but missed.
Muscle (un)bound? According to a new study, you may not need to do much stretching after all.
Last updated on June 27th, 2024
It’s time to let the myth of the muscle-bound bodybuilder die. While there’s certainly an element of truth, you shouldn’t worry about strength training limiting your flexibility. Quite the opposite, in fact.
A systematic review and meta-analysis of nearly a dozen academic papers, totaling over 400 participants, have shown that lifting weights works just as well for improving flexibility as stretching.
We’re going to break down the details of the study and give you some actionable advice for getting swole and flexy — without having to roll around on an exercise mat for an hour a day.
Editor’s Note: The content on BarBend is meant to be informative, but it should not be taken as medical advice. When starting a new training regimen and/or diet, consulting with a trusted medical professional is always a good idea. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
What the Study Says
The paper was originally published in 2021 in the journal Healthcare and is titled “Strength Training vs. Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis”, (1) authored by Afonso & colleagues.
Afonso et al. collected existing studies that met the following eligibility criteria:
They collected 11 separate studies observing 452 participants in total. After analyzing the data, the authors concluded, “Strength training and stretching were not different in their effects on range of motion.”
Limitations
Before we draw our conclusions and suggest how you can action this information, let’s glance at some of the study’s limitations. Per the authors themselves, this meta-analysis suffered from:
Not separating data according to sex or age group.
A “predominance” of studies on female subjects.
“Predominance of assessments of hip range of motion,” and little data on other joints.
A lack of data on dose-response relationships and how they can impact flexibility.
Noteworthy: Many studies involve mostly male participants, especially if those experiments concern resistance training protocols. However, on average, women tend to be more flexible than men, which may have colored the collective data. (2)
How It Works
Exercising a muscle with weights does not necessarily make that tissue “tighter.” Eccentric exercise, or lengthening a muscle against resistance, is physiologically similar to when you hold a long stretch, while the extra load encourages tissue remodeling and long-term adaptations.
In short, performing free weight or machine exercises with weight stretches your muscles, too.
A 2022 meta-analysis on eccentric strength training (think sitting down into a deep squat) noted “strong flexibility enhancements” from strength training with long, pronounced eccentric movement. (3)
What You Should Do
Afonso & colleagues also remarked that strength training “had a few advantages in relation to stretching” — particularly with respect to saving time in the gym. You can kill two birds with one stone by performing certain compound exercises that naturally stretch the tissues around your major joints.
Action Item: Modify your exercise tempo such that you spend 5 to 10 seconds lowering the weight. This will accumulate much time under tension and improve your flexibility while potentially enhancing muscle growth. (4)
We love exercises that accomplish more than one thing at a time, such as increasing strength while building muscle and increasing flexibility. Here are a handful of our favorite moves that should help improve your mobility:
It’s important to remember that almost any exercise — bodyweight or otherwise — can help you with your flexibility. We like these moves because they’re accessible and well-suited to progressive overload, the driving mechanism behind long-term progress.
Your Takeaways
All told, don’t sleep on strength training. Hitting the weights has long been the province of muscle-minded bodybuilders, and there’s no better way to get big and strong than working with the barbell.
But the benefits of lifting weights don’t stop there. Don’t be afraid to hit the iron; with proper technique, you should be more flexible in no time.
More Research on BarBend
References
Afonso J, Ramirez-Campillo R, Moscão J, Rocha T, Zacca R, Martins A, Milheiro AA, Ferreira J, Sarmento H, Clemente FM. Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2021 Apr 7;9(4):427. doi: 10.3390/healthcare9040427. PMID: 33917036; PMCID: PMC8067745.
Yu S, Lin L, Liang H, Lin M, Deng W, Zhan X, Fu X, Liu C. Gender difference in effects of proprioceptive neuromuscular facilitation stretching on flexibility and stiffness of hamstring muscle. Front Physiol. 2022 Jul 22;13:918176. doi: 10.3389/fphys.2022.918176. PMID: 35941935; PMCID: PMC9355829.
Vetter S, Schleichardt A, Köhler HP, Witt M. The Effects of Eccentric Strength Training on Flexibility and Strength in Healthy Samples and Laboratory Settings: A Systematic Review. Front Physiol. 2022 Apr 25;13:873370. doi: 10.3389/fphys.2022.873370. PMID: 35574461; PMCID: PMC9100951.
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Goldani was five weeks out from her 2024 IFBB Pro League season debut.
Last updated on June 27th, 2024
IFBB Pro League Figure division competitor Cintia Goldani has died at the age of 36.
According to Musclecontest International, who first reported Goldani’s passing, Goldani died as a result of complications from pneumonia. There is no word on when Goldani passed away, but the news was first made public on Wednesday, Jun. 26, 2024. The announcement of her death can be seen in the Instagram post below:
“With great pain and sadness, I hereby inform you of the passing of Professional Figure Athlete Cintia Goldani due to complications from pneumonia. Cynthia was an angel in human form. God needed backup in heaven. Will never be forgotten by the MuscleContest family.”
The US Sun reported that Goldani’s death was caused by a blood clot that may have been connected to her sickness. There is no confirmed cause of death from a medical examiner or autopsy report at the time of this article’s publication.
Cintia Goldani Bodybuilding Career
According to NPC News Online, Goldani competed in the 2023 Musclecontest Brazil Pro show on the weekend of Oct. 27-29, 2023, and placed 10th overall.
She was reportedly in preparation to compete in the 2024 edition of that competition, a 2024 Olympia qualifier, set to occur in Curitiba, Brazil, on the weekend of July 27-29, 2024.
There was no updated competitor list for this contest at the time of this article’s publication. Goldani shared an Instagram post on Jun. 16, 2024, revealing that she was five weeks out from her next bodybuilding contest. It would have been her 2024 season debut.
Goldani was active on the media side of bodybuilding, working with Musclecontest as a presenter on Musclecontest Femme.
Goldani is the second prominent bodybuilder to have passed this June. Men’s Open bodybuilder Doug Fruchey’s passing was reported just two weeks prior on Jun. 15, 2024. He was also 36 years old.
Goldani is survived by her partner, Gustavo Cesar, who also confirmed Goldani’s passing. There is no public announcement of funeral arrangements. BarBend will provide further updates if they develop.
Featured Image: @musclecontestinternational on Instagram
The 2024 International Powerlifting Federation (IPF) Classic World Championships (CWC) closed on June 23 and featured a plethora of IPF world records. Among them was an all-time IPF world record raw squat of 321 kilograms by Russel Orhiien route to an IPF world record total surpassed by Jurins Kengamu.
Orhii’s performance was enough to secure the overall silver medal. However, his squat has rewritten the record books. Take a look at how he locked it out in the video below, courtesy of the IPF Instagram page:
After a deep breath, Orhii situated himself under the barbell as he packed his back to prep for the lift. Wearing a lifting belt, wrist wraps, and knee sleeves, Orhii walked about the barbell, braced, and quickly dropped into the hole.
Orhii’s ascent appeared smooth, suggesting that if he needed to call for more on the barbell, he could have. After re-racking the weight, Orhii cracked a smile with a spring in his step, knowing a new record was secured.
Orhii went eight for nine in attempts. His full performance is below.
2024 IPF World Classic Championships Results — Russel Orhii, 83KG
Orhii’s total was an IPF world record when he secured it. However, Kengamu’s final deadlift of 350 kilograms pushed Kengamu’s total to 845 kilograms, to claim the overall gold and the world record total.
The best treadmills on the market make the numerous benefits of cardio exercise — lower blood pressure, improved circulation, and more — more accessible. (1) But, as BarBend expert reviewer Amanda Capritto notes, these cardio wunderkinds are “large pieces of machinery” that can be as difficult to move as a piece of heavy furniture.
If you haven’t thought about moving your treadmill until now, we’ve got your back. After enlisting some help and mapping out your route, you might need to disassemble the whole machine. Or not. In our how-to guide, we’ll offer up helpful tips and reminders to assist you in your quest to move your treadmill.
About Our Expert
This article has been reviewed by Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, a certified personal trainer and CrossFit Level-1 instructor. She reviewed the research we cite to help ensure we’re providing helpful, accurate descriptions and recommendations.
What You’ll Need to Move a Treadmill
Before you get moving, you’ll need a few simple supplies to make the job much easier and safer. Most important, though? A partner. If you can’t track down any help (or don’t have any favors to cash in), consider calling in a professional mover. Here are a few tools and materials you may need to move your treadmill.
Gloves: The metal and plastic surfaces on the console, side rails, and frames can quickly get slippery as your hands begin to sweat. Use a pair of gloves to help secure your grip and protect your hands from scratches or scrapes.
Moving Blankets or Padding: Consider wrapping your treadmill parts (or the entire machine) to create a barrier between it and your walls, floors, or outdoor surfaces. If you’ll be moving your treadmill over hard flooring, some protective padding laid out over your path could also protect against any dings or scratches.
Tape, Rope, or Bungee Cords: If you plan to fold up your treadmill belt deck and move it in one piece, think about securing it in place with packing or duct tape. You may also be able to use rope or bungee cords to prevent any large parts from shifting or coming loose during moving.
Allen Wrench or Screwdriver: If you need to remove smaller parts or separate larger pieces, you’ll most likely need a screwdriver or Allen wrench.
Ziploc Bags: To keep track of any loose bolts, nuts, or screws that may get lost in the moving process, have a few Ziploc bags handy. A Ziploc with sliders may help you secure them faster.
Furniture Dolly: Some of the best high-end treadmills can weigh upwards of 300 pounds, so you may need a dolly to move these heavier machines.
Moving Straps: If you’re moving your heavy treadmill in a pickup or moving truck, consider grabbing some moving straps to secure it during transport.
Step-By-Step Guide to Moving a Treadmill
To safely move your treadmill, making a plan is key. Even the lightest treadmills can weigh well over 100 pounds, so having a partner nearby is essential. Whether you’re moving to a new home, rearranging your home gym, or ditching it at the curb, take a look at these easy steps for how to move a treadmill.
Read Manufacturer’s Instructions
We’re all familiar with the heart-pounding cardio treadmills can offer up, but with so many different features and capabilities, it’s important to check your user’s manual for the best way to move it.
A BarBend tester moving the NordicTrack 1750 Commercial Treadmill.
After consulting your manufacturer’s instructions, you may find that moving requires disassembly. If your treadmill doesn’t need to be taken apart, check out the rest of our steps to get your machine on the move.
Map Out and Clear a Path
Before setting out on your journey, it’s important to identify your destination. When you’re deciding where to place your treadmill, BarBend expert reviewer Amanda Capritto recommends grabbing a tape measure. “Check the overall length, width, and height of the machine in its assembled position and folded position if applicable. And triple-measure your space to make sure it will fit!”
Our tester moving the ProForm TLX Treadmill.
Take note of any doorways, hallways, and stairs you’ll need to navigate before you have a piece of heavy equipment weighing you down. Also keep in mind the types of flooring you’ll be traversing. While many treadmills have built-in transport wheels, they aren’t typically very reliable — especially over thick carpet. After mapping out your path of least resistance, consider if you’ll be better off disassembling your treadmill or hiring movers.
Unplug the Treadmill and Secure the Power Cord
After unplugging your power cord from the wall, secure it to the machine with a zip tie. You could also use duct tape, but be aware some of the adhesive may be left behind when you take it off. We’d also recommend removing the safety key or at least securing it along with the power cord.
Fold or Disassemble Your Treadmill
After securing your treadmill’s loose or ancillary parts, it’s time to get to work. If you have one of the best folding treadmills, your deck can likely lock into place before you start moving. Even so, you may want to secure the deck upright with a bungee cord, rope, or some duct tape — the last thing you want when moving a treadmill upstairs is for the deck to slam open.
If your deck doesn’t fold, you may need to bust out a screwdriver or Allen wrench — and a baggie to hold any screws, nuts, or bolts — to take it apart.
Our tester loosening a bolt on the NordicTrack X32i Treadmill.
Whether your model is foldable or not, consult your owner’s manual for specific instructions before you start. As you remove any hardware, consider using your phone to take pictures of where each piece came from to remind you later.
Carefully Lift or Roll the Treadmill
Whether you’re going to use the transport wheels or not, make sure you use proper technique when lifting your treadmill. Here are a few moving tips to do it safely.
Keep your back straight.
Lower your body by bending your knees, not curling your back.
Find a secure grip at the slides or end of the treadmill with both hands.
Prepare to use your feet, legs, and glutes to drive upwards.
Countdown with your partner to lift together.
Once you’re moving, follow the path you set previously and make sure to take breaks as needed. Moving one of best cardio machines, whether it’s a treadmill or elliptical, is no easy task, so resist the urge to unnecessarily flex your muscles on moving day. If you start to feel unstable or off-balance, tell your partner so you can lower the treadmill together and live to lift another day.
Unfold or Reassemble Your Treadmill
Once you arrive at your new location, carefully lower your treadmill. If you had to disassemble it, lay each part near where it will need to be reassembled. Set the motor and frame near the base, so you can start there. Lay the handrails and console further away to attach afterwards.
A transport wheel on the Sole F80 Treadmill.
Don’t forget to follow the manufacturer’s instructions for your specific model. After reassembling or unfolding your treadmill, take a look around for possible dings or marks it may have picked up during transport.
If you aren’t sure you can get the job done yourself or if moving this piece of equipment proves too big a hassle, hiring a moving service may be a reasonable choice. Consider calling in some back up if any of the following situations apply to you.
Your treadmill is too heavy for you and your partner to lift.
You need to maneuver it around tight corners, hallways, and stairwells.
You don’t have the required tools for disassembly.
You can’t find a willing or able partner.
Health issues limit your mobility, balance, or coordination.
Final Word
Treadmill workouts are among the best cardiovascular exercises you can do in your home, but what do you do when you need to relocate your heavy piece of machinery? If you’re wondering how to move a treadmill, all the info you need is in this how-to.
Moving any piece of home exercise equipment requires a thoughtful plan to ensure you and anyone helping you can do it safely. After you map out your route, load up on wrenches, tape, rope, and padding, and call in a favor from some poor sucker in your orbit (you don’t want to move a treadmill by yourself). To prevent injury or damage to your home or machine, keep our tips in your back pocket to get your treadmill moving safely.
How to Move a Treadmill FAQs
What’s the best way to move a treadmill?
Before moving your treadmill, make a plan for navigating the doorways, hallways, or stairwells you may encounter on your journey. We highly recommend enlisting the help of a partner to lighten the load. Once you have secured all your treadmill’s parts (or disassembled the entire machine), slowly and carefully lift or roll it to its new location.
Can you take apart a treadmill to move it?
Yes! In some cases, your treadmill may need to be disassembled to be safely relocated. Consult your user’s manual for detailed disassembly instructions.
How many people does it take to move a treadmill?
We recommend that at least two people move a treadmill, though many hands make light work.
References
Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135.
When connecting and collaborating with healthcare providers, demonstrating your value or benefit just may the secret to earning referrals. Use the BENEFIT template to guide your way to success. You can follow this stepwise process to position yourself as an essential member of a client’s healthcare Let’sbreak down BENEFIT into a simple, actionable process.
Yourbrandis your starting framework. Begin by identifying a disease or condition you want to help with, such as a type of cancer, pregnancy or joint replacement. Prioritize something you are passionate about. Starting here will help you identify both your target audience and the types of services you provide as a clear brand.
Consider all aspects of your brand, including your attire, online image, logo, website and printable resources. Develop a social media presence and use it as a space to connect and share. Make it simple to communicate with you and respond promptly and professionally.
Review your professional certifications and credentials and identify areas where you may want to pursue more education. If you have not yet earned a specialty certificate or the ACE Health Coach certification, that is a great place to start. ACE Certified Health Coaches work with a wide range of clientele, from those seeking weight loss to individuals newly diagnosed with a chronic condition such as diabetes. Additionally, look for learning or credentialing opportunities that will elevate your brand and improve your skills.
Once you have defined your brand and identified opportunities to expand your education, it’s time to start sharing what you offer. Rather than pursuing high-level organizations or individuals, such as hospital administrators, look for professionals in complementary roles who would like to refer to your services. Consider volunteering for disease-related organizations or elsewhere in your community by offering a free event or educational series, which can be a great way to gain exposure and beneficial experience.
Because your services are unlikely to be covered by insurance, emphasize the cost-savings benefits to the patient, medical provider and healthcare system. For example, remind potential clients that becoming more physically active today may help them avoid thousands of dollars in healthcare costs later. According to a study of exercise and Medicare claims, people who start to exercise before or during middle age typically save between $824 and $1,874 annually on healthcare costs after retirement. And, the earlier they start their workouts, the greater those savings can be.
As a health and exercise professional, you will incur costs related to the delivery of your services. These often include insurance, training space, travel expenses and equipment. Whether you deliver your services online or in person, investing in professional-level delivery platforms and spaces is essential to enhance and bolster your appeal to both clients and referring professionals.
Itcan be easy to overlook the importance of enjoyment when it comes to physical activity. For medical providers and their patients, most conversations focus on challengingand complextopics, primarily illness and other patient complaints. You have the unique opportunity to share a resource with no side effects other than sore muscles!
Your energy and attitude will increase your referrals and attract individuals who come to see you for the fun experience you can provide.
Invite your referring providers, their staff, potential clients and community partners, into your space (in person or online) to demo what you do and help them experience it. Consider offering a demo at their location or through a virtual platform. Extend these invites through your social media channels and ask local organizations to share the opportunity as an extended benefit of what they offer their patients. If you ask someone to share an event, make it easy for them to say yes by describing what they will experience so they can easily understand and share what you’re offering.
Communicate regularly with your referring sources, but be sure to first ask how a given provider would like to receive feedback on their patients (e.g., via email, a phone call or a text message).
Remember that following up is an extension of your professional brand, so developing a template for each type of communication may be worthwhile so that you are consistent in your messaging. Testimonials are also an excellent way to increase your brand and create awareness of an experience that future clients will relate to.
As you begin to implement the BENEFIT system, some aspects of this system will be easier for you than others, and you may feel uncertain or intimidated. Take care not to become discouraged. Like starting a new exercise program, achieving results takes time and consistency, but your efforts will pay off over time.
To learn more from Sami Mansfield about how to create a reputable brand for healthcare providers and clients with chronic health conditions, register for the upcoming FREE webinarGrow Your Business: Integrating Your Brand into Healthcare. This one-hour event will take place at 11:00 a.m. PDT on July 17, 2024. Be sure to reserve your spot now!
Muluh competed at the 2024 International Powerlifting Federation (IPF) Classic World Championships (CWC) on June 23 and broke the squat world record twice, first at 301 kilograms and then again at 311 kilograms. Check out this historic squat below, courtesy of the IPF’s Instagram page:
Muluh set up for the squat using wrist wraps, knee sleeves, and a lifting belt. The walk out was solid, and Muluh took the weight to full depth. The ascent was tough, as she slowed nearly to a stop twice. However, she eventually made it to the top to rapturous cheers from the packed crowd.
Muluh’s squat was 31 kilograms more than anyone else’s in the contest. After the bench press, Muluh lost a little ground to USA’s Alexis Jones but still led by more than 20 kilograms going into the deadlifts.
Muluh broke the total world record with her opening deadlift of 250 kilograms and then kept pushing it up. She went nine for nine in attempts. As a tested athlete, her total was only four kilograms below the all-time world record.
This was Muluh’s first world championship win. She lost to Canada’s Brittany Schlater at the 2023 CWC in Malta after her final deadlift was turned down for soft lockout. She finished two kilograms behind Schlater at the 2024 Sheffield Championships.
Still, the third time was the charm, as Muluh finally ascended the podium’s top step and received the overall gold medal. She also won the Best Lifter award, presented to the male and female athletes with the highest GL point score — the formula that compares lifters across different bodyweight categories used by the IPF and its affiliates.
Sonita Muluh’s Future
Muluh secured a spot at the 2025 World Games in Chengdu, China, a multi-sport event held every four years. She qualified for the 2025 Sheffield Championships, the UK’s champion of champions money meet.
