ANOTHER REASON TO LIFT TONIGHT

On the fence about your post-work workout? You’ll sleep better if you choose weights—literally. Researchers from Iowa State University found that people who did three 60-minute sessions of weekly resistance training increased their amount of sleep by twice the margin of those who did cardio instead. “Critical bodily functions such as muscle repair, tissue growth, protein synthesis and the release of growth hormones occur during sleep,” says Angelique Brellenthin, PH.D. “Whole-body resistance training directly promotes skeletal muscle tissue adaptation and growth, and may also serve as a powerful stimulus for high-quality sleep in order to promote repair.” Exercisers in the study did a circuit including 12 different machines, but any strength exercise that engages the major muscle groups in your body counts. Try: 3 sets x 12 reps of triceps dips, biceps curls, chest presses and lat pulldowns, or 3 sets x 12 reps of situps, leg extensions, hamstring curls and squats.