Add kettlebell exercises to your routine with these 11 mostly beginner-friendly moves. Start with lighter weights and gradually increase as needed. These exercises target different muscle groups and can be adjusted based on your equipment.
Chinese weightlifter Liang Xiaomei has set a new world record in the Women’s 81-kilogram division at the International Weightlifting Federation’s 2023 World Weightlifting Championships. Xiaomei lifted 159 kilograms in the clean & jerk, surpassing the previous record and securing the competition victory. This achievement is particularly noteworthy as the Women’s 81s category was only recognized as an Olympic division in 2020. Xiaomei’s performance this year showcased a remarkable improvement from her previous performance, and she now holds the top position in the IWF’s ranking leaderboards. However, her participation in the 2024 Olympics is not guaranteed, as only three weightlifters per gender division are allowed to compete from each country.
A typical strength- or muscle-building workout happens in sets. But how long should the rest periods be? The optimal rest time for strength workouts is three to five minutes for most exercises. For muscle-building workouts, it’s recommended to use a combination of long and short rest times. Rest times for specific exercises vary, but generally rest three to five minutes for compound exercises, two to three minutes for smaller muscle group exercises, and 30 seconds for isolation exercises. It’s important to experiment and find the rest times that work best for you.