Bartees Strange — Live Forever: You broke Spotify’s algorithm. In all your social groups, you make esoteric references n

Phoebe Bridgers — Punisher: You said to your significant other that the pandemic was easier for you because you kinda always feel like the world is ending? Oh no, that too real? Did you fuck things up again? Is it just your anxiety talking? You diffused things with a pop culture reference and posted something uncomfortable on Twitter.,The Chicks — Gaslighter: Someone made a call-out post for you about your “surface-level activism”, but they don’t know you’ve been organizing and attending protests since before they were born, they should cut you a little bit of slack. Just don’t pull a Sia or anything, you know?,Sad13 — Haunted Painting: You share an apartment with nine other creative types and together you’re just able to afford rent and groceries. You used to have nightly cuddle puddles; none of you have hugged each other since March. But you all invested in weighted blankets so you’re good.,Yes, other Apple devices have Touch ID, and they should. Those devices are not smartphones designed to be used almost every hour of every day in every type of weather. Having Touch ID and Face ID on the same device takes from the precious space required for other components. If you don’t want to use Face ID, type your four-digit passcode.,Charli XCX — How I’m Feeling Now: Your Zoom raves were everyone’s highlight. You have pet geckos that may or may not be humans in gecko costumes. You’ll doxx me if I don’t end this one with “you’re gay.”,Once you get really strong in your lower body muscles, it can become a little harder to continue progressing with unweighted exercises, but it’s not impossible. Body weight squats can be surprisingly hard if you do a lot of them, Nuckols says, and moves that require a long range of motion, like strict body weight step-ups and pistol (single leg) squats can also continue to challenge you as you get stronger.,Even bolstering your bones doesn’t require you to stack on the weights. The vast majority of the forces on your bones during strength exercises comes from the muscle contractions themselves, Nuckols says, and “that’s where most of the bone health benefits come from.”,Illuminati Hotties — Free I.H.: This Is Not The One You’ve Been Waiting For: You live in that same apartment. Since starting Zoloft you’re able to deal with 2020 a little easier, but nothing turns you on anymore except the theme music for The Daily. (You ideologically lean more left, but Michael Barbaro’s centrism and over-enunciation Does It for you.),In 2011, Steele and his colleagues published a set of evidence-based resistance training recommendations based on strength-training research. They concluded that free weights, resistance machines, and body weight exercises (like pushups and lunges) could all increase strength, “with no significant difference between them.” Strength training can be done at home with minimal or even zero equipment, Steele says, adding that he trains in his backyard with a pullup bar and some cheap dumbbells.,Megan Thee Stallion — Good News: You in particular went through a lot this year, but your OnlyFans makes more money than Bella Thorne’s and your self-confidence is through the roof lately.,A 2017 study found that pushups and bench press produced similar muscle and strength gains when done at a similar load. And a study published in 2016 compared the results of elbow flexion exercises (basically an arm curl) done either with or without weights. (In the condition without weights, participants contracted their muscles as hard as they could throughout the exercise.) Researchers found no differences in muscle gains between the two conditions, though lifting weights did result in greater increases in strength, at least as measured by the dumbbell “one rep maximum” which is the maximum amount of weight that a person can possibly lift for one repetition.,You don’t need to do a bunch of different exercises to get stronger. Instead of doing moves like bicep curls and leg extensions that target a few muscles in isolation, you can hit all your major muscle groups with exercises like pushups and squats, which work a lot of muscles at once. This also cuts down the duration of the workout. “Mobility permitting, great beginner exercises include squats, deadlifts, pushups, rows, walking lunges, and bench press,” says Shannon Kim Wagner, a certified strength and conditioning specialist and founder of the Women’s Strength Coalition.,Samia — The Baby: You’re a rehabilitated theater kid who liked the “I’m Baby” meme too much. You infantilize yourself to distract from how sad you feel. Remember when you cried listening to the Fun Home cast recording in high school? Yeah.,During the pandemic, getting to a gym is extra challenging (and may not be safe), but never fear. Nuckols has a helpful primer, “How to Make Gains Without a Gym,” that lists equipment-free exercises for every major muscle group, along with links to detailed instructions on how to do them. “Body weight exercises are absolutely fantastic for upper body training,” Nuckols says. No matter how strong you are, there’s some variation of pullups, pushups, or dips that can make you stronger.,There’s a misperception out there that resistance training needs to involve complex routines and special equipment, but that’s simply not true, says James Steele, PhD, a scientist at U.K. Active and assistant professor of sport and exercise science at Solent University in Southampton, U.K.