Health and fitness are important parts of a healthy lifestyle.
We often talk about exercise, diet, habits, and well-being in daily conversations.
In English, native speakers use phrasal verbs like work out, cut down on, and warm up when talking about health and fitness.
Learning these phrasal verbs helps you speak more naturally and understand real-life English better.
In this blog post, you will learn 30 useful phrasal verbs for health and fitness with simple meanings.
1. Work out
Meaning: To exercise, usually to improve your fitness.
Example: “I work out at the gym three times a week to stay in shape.”
One of the most common phrasal verbs in fitness, “work out” refers to engaging in physical exercise. It’s simple but crucial for discussing fitness routines.
2. Warm up
Meaning: To do light exercise before a more intense workout to prepare your body.
Example: “Make sure to warm up before your run to avoid injuries.”
Warming up is essential, and this phrasal verb refers to any activity—like jogging or stretching—that gets your muscles ready for more strenuous exercise.
3. Cool down
Meaning: To do light exercise after a workout to bring your body back to a resting state.
Example: “After my HIIT session, I cooled down by walking for five minutes.”
Cooling down helps prevent muscle stiffness and promotes recovery, so it’s just as important as warming up.
4. Burn off
Meaning: To lose calories or fat by doing physical activity.
Example: “She ran for 30 minutes to burn off those extra calories.”
This phrasal verb is often used when talking about how exercise can help reduce fat or calories, especially after indulgent meals.
5. Slim down
Meaning: To lose weight, usually through exercise or dieting.
Example: “He’s been trying to slim down for the summer by eating healthier.”
“Slim down” focuses specifically on weight loss and is often used in conversations about fitness goals.
6. Shape up
Meaning: To improve your physical condition or appearance, often by exercising or eating better.
Example: “You need to shape up if you want to run that marathon next month.”
This one is often used when encouraging someone to get in better physical condition, especially if they’ve been slacking off a bit.
7. Bulk up
Meaning: To gain muscle mass, often by lifting heavy weights.
Example: “He’s been trying to bulk up by lifting more weights at the gym.”
If you’re into weightlifting, this is your go-to phrase when talking about building muscle.
8. Take up
Meaning: To begin a new activity or hobby, like a sport or fitness routine.
Example: “I decided to take up yoga to improve my flexibility.”
This phrasal verb is great for discussing starting new fitness routines or hobbies like running, cycling, or Pilates.
9. Cut down on
Meaning: To reduce the amount of something, often used when discussing food or unhealthy habits.
Example: “I’ve cut down on sugar to improve my diet.”
If you’re trying to improve your eating habits, this phrasal verb is handy for talking about cutting back on things like junk food, alcohol, or even stress.
10. Put on
Meaning: To gain weight or muscle, often used when talking about nutrition and fitness goals.
Example: “He’s trying to put on muscle mass by eating more protein.”
This phrasal verb can refer to both weight gain (in terms of fat or muscle) and is commonly used in fitness discussions about building mass.
11. Kick in
Meaning: To start having an effect, especially with regard to exercise or diet.
Example: “The energy boost from the smoothie didn’t kick in until I finished my run.”
It’s often used when talking about when you start feeling the effects of exercise, nutrition, or even supplements.
12. Lay off
Meaning: To stop doing something for a period, usually to rest or recover.
Example: “I had to lay off running for a week because of my knee injury.”
This is useful when you’re talking about taking a break from physical activity to allow your body to heal or recover.
13. Pump up
Meaning: To increase the intensity of a workout or to encourage someone to work harder.
Example: “The coach pumped us up before the final game.”
This is often used in a motivational context, both for individuals and groups, to boost energy or enthusiasm.
14. Cut out
Meaning: To completely stop consuming something, like food or a habit.
Example: “I’ve cut out soda from my diet for better health.”
“Cut out” is great for talking about eliminating unhealthy habits, foods, or substances to improve fitness or health.
15. Get into
Meaning: To begin enjoying or participating in a physical activity.
Example: “She got into cycling to lose weight and improve her endurance.”
It’s a great way to express when someone starts participating in a new fitness activity and finds enjoyment in it.
16. Go for
Meaning: To choose or decide on an activity, especially for fitness or health goals.
Example: “I’m going to go for a jog this morning before work.”
This phrasal verb is often used when you’re deciding on a specific exercise to do.
17. Come along
Meaning: To improve or progress, often used to describe how someone’s fitness is developing.
Example: “You’re really coming along with your weightlifting technique.”
This is a positive way to talk about progress, whether it’s physical or skill-based.
18. Drop off
Meaning: To decrease or reduce, often used when talking about weight or fitness level.
Example: “I’ve been working hard, and my body fat percentage is starting to drop off.”
It’s commonly used in fitness and health discussions, particularly when talking about reducing something—whether weight, body fat, or even stress levels.
19. Pick up
Meaning: To improve or increase in intensity, often used with physical activity or diet improvements.
Example: “You should pick up the pace if you want to finish that race in under 30 minutes.”
A great one to use when encouraging someone to push themselves in a workout or fitness routine.
20. Work off
Meaning: To burn off calories or fat through physical activity.
Example: “After eating a big meal, I worked it off with a brisk walk.”
“Work off” is frequently used when talking about burning the calories you’ve consumed.
21. Stretch out
Meaning: To do stretching exercises, usually to relax muscles and improve flexibility.
Example: “Make sure to stretch out your legs after the run to avoid cramps.”
Essential for discussing flexibility and injury prevention.
22. Toughen up
Meaning: To become mentally or physically stronger.
Example: “You’ll need to toughen up if you want to survive the boot camp training.”
A great motivational phrase used when someone needs to get mentally or physically stronger.
23. Cheer up
Meaning: To become happier or more motivated.
Example: “A good workout can really cheer you up after a stressful day.”
This can be used to describe the positive effects exercise has on your mood.
24. Look after
Meaning: To take care of something, usually referring to health or fitness habits.
Example: “I try to look after my health by eating well and exercising regularly.”
Used for self-care, both physically and mentally.
25. Come up with
Meaning: To create or develop an idea, plan, or solution, like a fitness routine or meal plan.
Example: “She came up with a great workout plan to stay in shape during the winter.”
Great for talking about fitness planning.
26. Get through
Meaning: To manage or survive a challenging experience, often a tough workout or fitness routine.
Example: “I wasn’t sure I’d get through that 10K, but I pushed myself.”
Perfect for describing overcoming physical or mental challenges.
27. Drop out
Meaning: To stop participating in something, usually because it’s too difficult or you’ve lost interest.
Example: “He dropped out of his fitness class after the first week.”
Can be used when talking about quitting a fitness program or class.
28. Fight off
Meaning: To resist or overcome something, often used when talking about illness or fatigue.
Example: “I’m trying to fight off a cold by resting and drinking fluids.”
This can refer to both physical and mental struggles, particularly related to health.
29. Keep up with
Meaning: To maintain the same pace or level as others, or to continue doing something regularly.
Example: “It’s hard to keep up with my friend’s running pace, but I’m getting better.”
A motivating phrase when discussing progress in a group activity or personal fitness goal.
30. Get back to
Meaning: To return to an activity after a break or injury.
Example: “After my injury, it took a while to get back to my normal workout routine.”
This one is particularly useful after a period of rest or recovery.
Conclusion
As you can see, phrasal verbs are a key part of the vocabulary we use when talking about health and fitness.
They help us express everything from starting a new workout routine to describing progress and setbacks.
Whether you’re talking about exercising, eating habits, or recovery, these 30 phrasal verbs will make your conversations much more natural and fluid.
So, next time you talk about hitting the gym, getting fit, or maintaining a healthy lifestyle, try to use some of these phrasal verbs to sound more like a native speaker.
You’ll impress your friends, colleagues, and even your fitness trainer with your newfound vocabulary!
Keep practicing and remember: fitness isn’t just about lifting weights; it’s about lifting your language skills too.
You’ve got this!
