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Strength Training for Weight Loss: Why Lifting Weights Helps

By the Medsmingle Team · Updated 13 November 2026

Most weight loss comes from eating fewer calories, but strength training helps make sure the weight you lose is fat rather than muscle. In older adults with obesity, adding resistance training to a lower-calorie diet prevented about 93% of the muscle loss that dieting alone caused. US guidelines recommend muscle-strengthening activity on at least 2 days a week.

Why muscle matters when you lose weight

When you cut calories, some of the weight you lose can be muscle rather than fat. Holding on to muscle helps you stay strong for everyday tasks, which matters more as you get older.

What the research shows

A 2018 review of six randomized trials in older adults with obesity compared calorie restriction with and without resistance training. Adding resistance training prevented about 93.5% of the lean (muscle) mass lost through dieting alone. Fat loss and total weight loss were about the same either way, so strength training changed what kind of weight people lost, not how much.

Does strength training burn fat?

It burns calories, but on its own it isn’t the main driver of weight loss. The CDC notes that most weight loss comes from eating fewer calories, and that you’d need a high amount of physical activity to lose weight without changing your diet. Strength training works best alongside a calorie deficit. See how to set yours in our guide to calorie deficits.

How much should you do?

  • Muscle strengthening: at least 2 days a week, working all the major muscle groups: legs, hips, back, chest, abdomen, shoulders and arms.
  • Aerobic activity: 150 to 300 minutes of moderate activity, such as brisk walking, each week.
  • Move more and sit less through the day.

To keep weight off, you may need more than these minimums. The amount varies a lot from person to person.

Sets and reps, explained

Doing an exercise 8 to 12 times in a row (8 to 12 repetitions, or “reps”) counts as one set. Aim for at least one set of each exercise; two or three sets give even more benefit. Each set should be hard enough that you’d struggle to do another rep without help.

It doesn’t have to mean a gym. Lifting weights, resistance bands, body-weight exercises such as push-ups or sit-ups, digging in the garden and some yoga poses all count.

How to start

  • Begin with your own body weight: squats, wall push-ups, lunges and step-ups.
  • Move on to resistance bands, dumbbells or gym machines.
  • Choose a weight you can lift with good form, and increase it slowly as the exercise gets easier.
  • Combine strength sessions with walking. Our guide to walking for weight loss shows how to build up.
  • Eat enough protein to support your muscles. See how much protein for weight loss you need.

A simple starter routine

Twice a week, for example on Monday and Thursday, do one set of 8 to 12 reps of each: squats, lunges, wall push-ups and a resistance-band row. Together they work most of your major muscle groups. Add a second set, then a third, as you get stronger.

Stay safe

If you have heart disease, joint problems or another long-term condition, or you haven’t been active for a while, talk to your doctor before starting. Start light, and stop if you feel chest pain, dizziness or sharp pain.

Frequently asked questions

Is cardio or strength training better for weight loss?

Both have a place. US guidelines recommend aerobic activity and muscle strengthening every week, and strength training helps protect your muscle while you lose weight.

Can I do strength training at home?

Yes. Body-weight exercises such as squats and push-ups count, and so do resistance bands.

Why am I not losing weight even though I exercise?

Most weight loss comes from eating fewer calories, so look at your diet as well. If your weight has stopped moving for several weeks, read about the weight-loss plateau.

How many days a week should I lift weights?

At least 2 days a week, working all your major muscle groups, with 8 to 12 reps in each set.

Sources

About Medsmingle

Medsmingle (medsmingle.com) shares clear, plain-English information on medicines and everyday health. Explore more health guides and the latest articles, read about us, or contact our team with a question.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Don’t start, stop or change a medicine without talking to a qualified healthcare professional.

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Pelvic Floor (Kegel) Exercises for Erectile Dysfunction: How to Do Them

By the Medsmingle Team · Updated 13 November 2026

Pelvic floor (Kegel) exercises strengthen the muscles that help you keep an erection. In a UK trial of men with erectile dysfunction (ED), 40% regained normal erections after 6 months of pelvic floor exercises and lifestyle changes, and another 35.5% improved. This was a small supervised study, not a guaranteed result from unsupervised exercises.

What are the pelvic floor muscles?

They’re a sling of muscles at the base of your pelvis. As well as helping control your bladder and bowel, they’re important for sexual function: they help maintain an erection and avoid premature ejaculation.

Do Kegel exercises work for ED?

A randomized trial published in BJU International in 2005 included 55 men over 20 who’d had ED for at least 6 months. Men taught pelvic floor exercises by a physiotherapist, with biofeedback and lifestyle changes, had better erectile function after 3 months than men given lifestyle advice alone.

After 6 months, 40% of the men had regained normal erectile function, 35.5% had improved and 24.5% hadn’t improved. The researchers suggested pelvic floor exercises as a first-line approach for men with ED.

It was a small study, so the exercises won’t work for everyone. They’re a useful addition to seeing a doctor, not a replacement, because ED can be a sign of another health problem.

How to find the right muscles

  • Sit or lie down with your thighs, buttocks and stomach relaxed.
  • Tighten the muscles around your back passage, as if you’re holding in wind, then relax.
  • Or imagine stopping your flow of urine midstream. You should feel your testicles lift. Practise with an empty bladder; do not repeatedly stop urine flow to exercise.
  • When you’re standing, you may feel the base of your penis pull slightly inwards.

A daily routine

  1. Slow holds: squeeze and lift, and hold for as long as you can, up to 10 seconds. Rest for 10 seconds between holds. If you can only hold for 3 seconds, start there and build up.
  2. Quick squeezes: tighten and release briefly, allowing the muscles to relax fully between squeezes.
  3. Repeat: a physiotherapist may suggest a routine of slow holds and quick squeezes. Start gently, avoid straining, and get a personalised plan if you have pelvic pain, urinary symptoms or recent surgery.

Start sitting on a firm chair with your feet flat. A physiotherapist can advise whether standing exercises are appropriate.

Mistakes to avoid

  • Holding your breath
  • Pushing down instead of squeezing and lifting up
  • Tightening your stomach, buttocks or thighs
  • Stopping your urine flow as a regular exercise

How long until you see results?

You probably won’t notice a difference for several weeks. The best results usually take 3 to 6 months of daily practice. If there’s little or no change after 3 months, ask about seeing a specialist physiotherapist.

Combine them with healthy habits

In the trial, the exercises came with lifestyle changes. Stopping smoking, cutting down on alcohol, staying active and keeping to a healthy weight can all help prevent or improve ED. See a doctor if erection problems keep happening. Our guide to ED causes and treatment covers the other options, and losing weight safely explains where to start if you need to lose weight.

Frequently asked questions

How long should I hold each squeeze?

Up to 10 seconds, resting for 10 seconds between holds. Start with what you can manage and build up.

Can pelvic floor exercises help premature ejaculation?

These muscles help you avoid premature ejaculation. Ask a doctor or specialist physiotherapist whether exercises could help you.

Can I do them after prostate surgery?

Check with your surgical team first. If you have a catheter, wait until it has been removed before you start.

Sources

About Medsmingle

Medsmingle (medsmingle.com) shares clear, plain-English information on medicines and everyday health. Explore more health guides and the latest articles, read about us, or contact our team with a question.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Don’t start, stop or change a medicine without talking to a qualified healthcare professional.

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Performance Anxiety and ED: Why It Happens and How to Break the Cycle

By the Medsmingle Team · Updated 13 November 2026

Anxiety about sex can cause erectile dysfunction (ED) or make it worse, and worrying that it will happen again can keep the problem going. Stress, depression and low confidence can play a part too. Counseling, talking openly with your partner and checking for physical causes can help break the cycle.

How anxiety affects erections

Erections depend on the mind as well as the body. Anxiety, depression and stress can cause ED or make it worse. So can feeling lonely, low self-esteem, a lack of confidence or a negative body image.

Most men sometimes can’t get or keep an erection, usually because of stress, tiredness or drinking too much alcohol. That’s normal, and it says nothing about your masculinity or sexual skill. But after one bad experience, worrying that it will happen again can make sex more stressful, and the worry itself can get in the way.

Signs ED may be linked to anxiety

Depending on the cause, you may still get erections at other times, such as when you wake up. Morning erections alone cannot distinguish physical from psychological causes.

Physical and emotional causes often overlap, though. Conditions such as diabetes, high blood pressure and depression can all affect erections, so it’s worth having a check-up rather than assuming it’s all in your head.

What helps

Counseling or sex therapy

Counseling can help reduce anxiety and stress about sex. It’s often suggested when emotional or mental health issues contribute to ED, and your partner can join the sessions. A trained sex therapist can help you develop strategies for better communication and focus.

Talk to your partner

Talking about sex can feel awkward, but it’s worth the effort. Your partner can reassure you and share what they enjoy, and many couples decide together how to deal with ED.

Remember there’s more to sex than penetration

Even without a firm erection, you can still enjoy closeness through hugging, kissing and touching. Taking the focus off erections can ease the pressure to perform.

Stay in the moment

Anxious thoughts pull your attention away from what’s happening. Try to focus on the here and now: what you can feel, taste, smell, see and hear.

Look after your general health

Managing stress, staying active, limiting alcohol, not smoking and avoiding recreational drugs may help prevent or improve ED. Aim for at least 150 minutes of moderate activity a week.

Get help for depression or anxiety

If you have depression or an anxiety disorder, treating it can help. Some antidepressants can affect erections too. If you take one, talk to your doctor, who may change the dose or switch your medicine. Don’t stop a medicine on your own.

Prescription ED tablets

A doctor may also offer ED tablets such as sildenafil. They only work with sexual stimulation, they don’t increase desire, and they must never be taken with nitrate medicines for chest pain or “poppers.” Our guide to ED causes and treatment covers all the options.

When to see a doctor

See a doctor or a sexual health clinic if erection problems keep happening. Because ED can have physical and psychological causes at the same time, a full check-up is a good first step. They can also suggest counseling or therapy if anxiety or other emotional problems are involved.

Frequently asked questions

Can anxiety alone cause ED?

Yes. Anxiety, stress and depression can cause ED or make it worse.

Can I still have morning erections if I have ED?

Yes, depending on the cause. Still getting erections at other times, such as when you wake up, does not rule out a physical cause.

Will ED tablets fix anxiety-related ED?

They can help you get an erection, but they don’t treat the anxiety behind it. Counseling or sex therapy can help with that.

Who should I talk to first?

Start with your doctor or a sexual health clinic. They can assess possible physical causes and refer you for counseling if it would help.

Sources

About Medsmingle

Medsmingle (medsmingle.com) shares clear, plain-English information on medicines and everyday health. Explore more health guides and the latest articles, read about us, or contact our team with a question.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Don’t start, stop or change a medicine without talking to a qualified healthcare professional.

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How to Keep Weight Off After Losing It: Habits That Work

By the Medsmingle Team · Updated 13 November 2026

Keeping weight off can be harder than losing it. People who manage it long term tend to share a few habits: they stay physically active, weigh themselves at least once a week, eat breakfast and watch less TV. Losing weight gradually, at about 1 to 2 pounds a week, also makes you more likely to keep it off.

What people who keep weight off do

The National Weight Control Registry tracks people in the US who have lost at least 30 pounds and kept it off for at least a year. In a study of 3,003 members:

  • about four in five ate breakfast every day
  • most followed a low-calorie, low-fat diet
  • most were very physically active, often by walking
  • 62% watched 10 hours of TV a week or less
  • 79% weighed themselves at least once a week

Members who started weighing themselves less often over the next year regained more weight than those who kept weighing as often or more often.

These habits are linked with success. The study doesn’t prove that each one causes it, but together they’re a sensible guide.

Habits to build

Keep moving

Physical activity is one important part of maintaining weight loss, alongside nutrition, sleep, medical care and sustainable routines. People who keep weight off typically do 60 to 90 minutes of moderate-intensity activity, such as brisk walking, on most days, though not necessarily all at once. That’s more than the standard 150 minutes a week, and the amount you need varies from person to person. Walking is the most common choice among people in the registry.

Weigh yourself regularly

Regular monitoring may help some people spot trends. If weighing causes distress or you have an eating-disorder history, choose another monitoring approach with your clinician.

Keep your eating pattern consistent

Stick to a healthy eating pattern even when your routine changes. Plan ahead for weekends, vacations and special occasions, so you have healthy food on hand.

Don’t let yourself get over-hungry

Try not to get over-hungry, and avoid overeating. For some people, that means eating breakfast: about four in five registry members eat breakfast every day. The aim is to find habits you can keep up.

Watch less TV

Most registry members watch 10 hours of TV a week or less, well below the US average. Less screen time can mean more time moving.

Get support

Many people who keep weight off rely on support from others, such as family, friends or a group. That support can help you stay on course.

Lose weight gradually

People who lose about 1 to 2 pounds a week are more likely to keep it off than people who lose weight faster. Our guide to calorie deficits explains how to set a steady pace.

Adjust as your body changes

As you lose weight, your body burns fewer calories, so eating the way you did before you lost weight can bring it back. Re-check your calorie needs, and read about the weight-loss plateau if your progress stalls.

When to get professional help

If the weight keeps coming back, structured help can make a difference. US guidelines recommend a comprehensive lifestyle program lasting at least 6 months for adults who need to lose weight. A doctor can also talk you through other options.

Frequently asked questions

How often should I weigh myself?

A weekly check may suit some people, but it is not required for everyone. Choose a method that supports physical and mental health.

Do I need to keep counting calories forever?

Not necessarily. Keep an eye on your weight and habits, and make small changes early if the scale starts to creep up.

Why is it so hard to keep weight off?

As you get lighter, your body needs fewer calories, so going back to old eating habits brings weight back.

How much exercise do I need to keep weight off?

People who keep weight off typically do 60 to 90 minutes of moderate activity on most days, and it can be split into shorter sessions. Needs vary from person to person.

Sources

About Medsmingle

Medsmingle (medsmingle.com) shares clear, plain-English information on medicines and everyday health. Explore more health guides and the latest articles, read about us, or contact our team with a question.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Don’t start, stop or change a medicine without talking to a qualified healthcare professional.

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Diabetes and Erectile Dysfunction: Why It Happens and What Helps

By the Medsmingle Team · Updated 13 November 2026

More than half of men with diabetes develop erectile dysfunction (ED), often 10 to 15 years earlier than men without diabetes. High blood sugar damages the nerves and blood vessels that erections depend on. Keeping your blood sugar, blood pressure and cholesterol on target can lower your risk, and a doctor can offer treatments.

How common is ED in men with diabetes?

Men with diabetes are more than three times as likely to develop ED as men without diabetes. More than half of men with diabetes will get ED, and it tends to start 10 to 15 years earlier than in other men.

Why does diabetes cause ED?

An erection needs healthy nerves to send signals and healthy blood vessels to carry blood into the penis. Over time, high blood sugar can damage both.

  • Nerve damage (diabetic neuropathy) can affect the nerves involved in erections.
  • Blood vessel damage can reduce blood flow to the penis.
  • Low testosterone is more common in older and overweight men with diabetes, and it may add to the problem.
  • Emotional health matters too. Stress, anxiety or low mood can make sex harder.

ED caused by physical damage usually comes on gradually, over months or years. Poorly controlled diabetes over a long time can make the damage worse.

Is it physical or psychological?

Morning or overnight erections do not rule out a physical cause. Physical and psychological factors can overlap, so a clinical assessment is still important.

What raises your risk?

If you have diabetes, ED is more likely if:

  • your blood sugar isn’t well controlled
  • you already have nerve damage
  • you have untreated high blood pressure or high cholesterol
  • you’re overweight or not physically active
  • you smoke or drink too much alcohol
  • you take certain medicines

How to lower your risk

  • Keep your blood sugar, blood pressure and cholesterol close to the targets your care team sets.
  • Stay physically active and keep to a healthy weight. Our guide to calorie deficits explains how to lose weight steadily.
  • Stop smoking.
  • Get help for emotional or mental health concerns.

Good diabetes management can reduce complication risk, but it does not guarantee reversal of existing nerve or blood-vessel damage.

What tests might a doctor do?

A doctor will usually start with a few questions to work out whether the cause is mainly physical or psychological. Tests can check whether blood flow to the penis is affected, and blood tests can show whether a hormone problem, such as low testosterone, is involved.

How is ED treated in men with diabetes?

A doctor may treat ED with medicine, change your diabetes care plan, or both. ED tablets need a prescription, and a doctor has to check they’re safe with your heart health and other medicines. They must never be taken with nitrate medicines for chest pain, such as nitroglycerin. Our guide to ED causes and treatment explains the options.

If tablets don’t work or aren’t suitable, other physical treatments include vacuum devices and surgery. If stress or anxiety plays a part, stress management, behavioral therapy and counseling can work well, particularly if your partner is involved.

If tests show low testosterone, a doctor may suggest a prescription gel, patch or injection. Testosterone may help when combined with good diabetes management, but it can carry serious risks and isn’t safe for everyone.

When to see a doctor

See your doctor as soon as you notice a change in your erections. Sexual problems can be a sign that your diabetes needs different management, so mention them alongside your other symptoms. Doctors are trained to talk about these problems, even if they feel awkward to raise.

Frequently asked questions

Can ED caused by diabetes get better?

It depends on the cause. Diabetes care supports overall health, but established damage may not reverse. A clinician can assess treatment options.

Can ED be a sign of diabetes?

Yes. Erection problems that keep happening can be a sign of an underlying condition, including diabetes, high blood pressure or high cholesterol, so it’s worth getting checked.

Does type 1 or type 2 diabetes cause ED?

Both can. In either type, high blood sugar over time can damage the nerves and blood vessels that erections depend on.

Are ED tablets safe if I have diabetes?

Only a doctor can say whether they’re safe for you, based on your heart health and the other medicines you take. Never take them with nitrate medicines for chest pain.

Sources

About Medsmingle

Medsmingle (medsmingle.com) shares clear, plain-English information on medicines and everyday health. Explore more health guides and the latest articles, read about us, or contact our team with a question.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Don’t start, stop or change a medicine without talking to a qualified healthcare professional.

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