Working Out Won’t Get You Gwyneth Paltrow’s Legs or J.Lo’s Butt, and Why That’s Okay

Everything You Need To Know About Stretching During A Workout

1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.

“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”

Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.

“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.

2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.

“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”

Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.

“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.

3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.

“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”

Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”

How do you stretch when working out?

There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!

Is it better to stretch during or after a workout?

Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!

Strength Training: 2-3 Days

The magic formula, according to Noam Tamir, CSCS, founder of TS Fitness, is three days of strength training, two days of cardio, and two days of active rest per week.

Strength training days are absolutely crucial for maintaining a healthy weight. In addition to forming and shaping a strong, sexy bod, adding muscle mass increases your resting metabolism — meaning you'll burn more calories when you’re at home on your couch, enjoying a good Netflix binge. If you’re not looking to add any noticeable muscle, you can theoretically strength train twice a week and make use of that third day for cardio, but we wouldn’t recommend skipping it altogether.

You can strength train in a variety of ways, too. Lifting is an obvious option, but for those who are really looking for a leaner physique or who just hate lifting, pilates and intense vinyasa yoga are also fabulous. Functional training, like rock climbing or rowing, also qualifies.

Make sure to take a break between your strength training days. Most experts say that you need at least 48 hours for your muscles to recover. In the meantime, there’s cardio!

Cardio: 2-3 Days

Cardio is undoubtedly important, not only for keeping your heart healthy, but also for burning fat. Without getting too technical, you should aim to hit 85-100 percent of your target heart rate for roughly 15 minutes. You can calculate your maximum heart rate by subtracting your age from 220. So, if you’re 27, your max heart rate would be 193, and 85 percent of that would be 164.

You can get there with high-intensity interval training, long-distance running, Zumba, cardio kickboxing — whatever floats your boat.

Active Rest: 2 Days

Finally, one of the most important parts of your workout plan: active rest. Two days of your week should be fully focused on letting your muscles rebuild through gentle stretching, walking, restorative yoga, or foam rolling. By completing these kinds of workouts twice a week, you’ll be staying active and building flexibility all while chilling out!

The Dangers of Over-Exercising

It’s important to take time off from your workouts if health is your overall goal. For one thing, over-exercising can lead to adrenal fatigue and other disorders, as exercise is literally added stress for your body. Your adrenal glands respond to exercise by releasing stress hormones like adrenaline and cortisol, and over time, not giving your adrenals a break can lead to tiredness, lethargy, and even thyroid problems.

And besides, it’s important to take a mental break from exercise. When you start to obsess about fitness, is when a healthy habit turns into something more sinister. Do yourself a favor and take at least two days a week for rest or active recovery. Your body will thank you!

Jennifer Lopez And Ben Affleck's Relationship Timeline

Winter 2002 — Jennifer Lopez And Ben Affleck Meet On The Set Of Gigli

Jennifer Lopez and Ben Affleck first met while filming their 2003 movie Gigli. "The first time meeting him on that film was at the read-through," Jennifer tells Variety. "I remember kind of just walking in and I think he was outside, smoking a cigarette...I don't remember a whole bunch more about it, but I remember being on the set with him every day and loving it."

November 2002 — Jennifer Lopez And Ben Affleck Announce Their Engagement

During an interview with Diane Sawyer at the end of 2002, Jennifer Lopez showed off the engagement ring from Ben Affleck. The platinum band + pink diamond combo is absolutely beautiful, just like the proposal itself. "[It was] traditional, but also in a very spectacular way, as of course Ben would do it," Jennifer says, via ABC News.

"He is brilliantly smart, loving, charming, affectionate," she continues. "And I just admire him in every way. I respect him. I feel like he teaches me things."

Early 2003 — Jennifer Lopez And Ben Affleck Experience The Tabloids Firsthand

Before the age of iPhones and TikTok, celebs constantly dealt with the tabloids — even more than they do now. And as one of the hottest couples in the world, Ben Affleck and Jennifer Lopez constantly faced paparazzi and tabloids. “We didn’t try to have a public relationship,” Jennifer Lopez tells PEOPLE in 2016. “We just happened to be together at the birth of the tabloids, and it was like ‘Oh my God.’ It was just a lot of pressure.”

"People were so f*cking mean about her," Ben Affleck says on The Hollywood Reporter's Awards Chatter podcastin 2021. "Sexist, racist. Ugly, vicious sh*t was written about her in ways that if you wrote it now you would literally be fired for saying those things you said...Now it's like, she's lionized and respected for the work she did, where she came from, what she accomplished — as well she f*cking should be!"

September 10, 2003 — Jennifer Lopez And Ben Affleck Call Off Their Wedding

Jennifer Lopez and Ben Affleck were supposed to be married on September 14, 2003, but four days before their wedding, they postponed the ceremony. "Due to the excessive media attention surrounding our wedding, we have decided to postpone the date," the couple says in their official statement, via PEOPLE. "When we found ourselves seriously contemplating hiring three separate 'decoy brides' at three different locations, we realized that something was awry."

"It was so painful after we broke up," Jennifer tells Apple Music's Zane Lowe in 2024. "Once we called off that wedding 20 years ago, it was the biggest heartbreak of my life. I honestly felt like I was going to die. It sent me on a spiral for the next 18 years where I just couldn't get it right. But now, 20 years later, it does have a happy ending. It has the most would-never-happen-in-Hollywood ending."

February 18, 2020 — Ben Affleck Supports Jennifer Lopez In Hustlers

At the beginning of 2020, in an interview with The New York Times, Ben Affleck voiced his support for Jennifer Lopez. "She should have been nominated [for Hustlers]," he says. "She's the real thing. I keep in touch periodically with her and have a lot of respect for her. How awesome is it that she had her biggest hit movie at 50? That's f*cking baller."

May 10, 2021 — Jennifer Lopez And Ben Affleck Take A Trip Together

July 24, 2021 — Jennifer Lopez And Ben Affleck Make Their Relationship Instagram Official

Hidden at the end of an Instagram carousel, Jennifer Lopez posted a photo of her kissing Ben Affleck. "5 2 … what it do …" the caption reads.

September 10, 2021 — Jennifer Lopez And Ben Affleck Walk The Red Carpet

Jennifer Lopez and Ben Affleck attended the premiere of his film The Last Duel at the 2021 Venice Film Festival. They both looked amazing in old school glam!

April 8, 2022 — Jennifer Lopez And Ben Affleck Announce Their Second Engagement

PEOPLE confirmed that Jennifer Lopez and Ben Affleck were engaged again in the spring of 2022. Jennifer also revealed the news via email and on social media. "So I have a really exciting and special story to share," she said on Twitter.

July 16, 2022 — Jennifer Lopez And Ben Affleck Finally Get Married!

Jennifer Lopez and Ben Affleck finally tied the knot in July of 2022. Jennifer shared the details about the "best night ever" via On The JLo newsletter (via PEOPLE) the next day. The couple later had a larger ceremony in Georgia.

"It's a beautiful outcome that this has happened in this way at this time in our lives where we can really appreciate and celebrate each other and respect each other," she says. "We always did, but we have even more of an appreciation because we know that life can take you in different directions."

"[Jennifer Lopez and Ben Affleck] were attentive only to each other, didn't have eyes for anything else," a PEOPLE source said after spotting the couple on their honeymoon in Lake Como, Italy.

February 14, 2023 — Jennifer Lopez Reveals Her Tattoo With Ben Affleck

Jennifer Lopez and Ben Affleck showed off their coordinating tattoos on J.Lo's Instagram. The tattoos (hers of an arrow through an infinity sign on her ribcage and his of two arrows tied to one another) are super cute together!

"Commitment," Jennifer says in her Instagram post. "Happy Valentine’s Day my love."

May 3, 2023 — Jennifer Lopez Calls Ben Affleck A "Wonderful Father"

When she was on the Today Show (via Twitter) at the beginning of May 2023, Jennifer Lopez had high praise for Ben Affleck's relationship with all their kids. Jennifer has twins, Max and Emme, with Marc Anthony, while Ben Affleck shares three kids, Samuel, Seraphina, and Violet, with Jennifer Garner.

"He's a wonderful, wonderful father," J.Lo says in the interview. "And a father figure to [Max and Emme] as well, because he has his own three beautiful children, and then there's us...They love him. And they appreciate him, and so do I."

August 21, 2023 — Jennifer Lopez Celebrates Her One Year Anniversary With Ben Affleck

In honor of their first wedding anniversary, Jennifer Lopez shared some photos, and some lyrics from "Dear Ben, Pt II", to Instagram. "One year ago today," she says in the caption. "Dear Ben, Sitting here alone / Looking at my ring ring / Feeling overwhelmed / It makes me wanna sing sing / How did we end up here / Without a rewind / Oh my / This is my life...Jennifer"

February 11, 2024 — Ben Affleck And Jennifer Lopez Star In A Super Bowl Commercial

Following Ben Affleck's iconic, viral photos with his Dunkin' coffee, the couple starred in Dunkin' Donuts' 2024 Super Bowl ad — in addition to Matt Damon, Jack Harlow, and Tom Brady. The commercial features Ben and his friends coming into the studio while Jennifer records her newest album This Is Me Now... — a move that is not well received.

February 26, 2024 — Jennifer Lopez And Ben Affleck Reveal Why They Originally Split Up

"Ben and I, we broke up three days before our wedding," J.Lo recalled in her new documentary The Greatest Love Story Never Told. "We had a big wedding planned—14 ushers and bridesmaids—and three days before, we just crumbled under the pressure."

"For all those years, it was really hard because I didn't just feel like I lost the love of my life, I felt like I lost the best friend that I ever had," Jennifer continues. "I've made it through. I've made something good of my life. I'm proud of that."

May 2024: Rumors Swirl About Jennifer Lopez and Ben Affleck's Alleged Divorce

Though Jennifer Lopez and Ben Affleck have reconnected, there have rumors that their marriage may be in trouble. A source alerted InTouch Weekly that there have been obvious signs that something is wrong for a while.

"The writing is on the wall – it’s over," the source claims before saying, "They’re headed for a divorce – and for once, [Ben’s] not to blame!" The source believes the two have a lot of love for each other, but that they're jus too different to be together.

TMZ has also reported that Ben seems like he hasn't been living at home — yikes! He was photographed leaving going to and coming from a L.A. home without Jennifer. It's also being reported that he's been allegedly spending the night there.

But, TMZ also pointed out that the pair are still wearing their wedding rings so it's hard to say if there's any merit to the breakup rumors. Until Jennifer Lopez and Ben Affleck actually give a statement, I'm going to cross my fingers and hope for the best!