By now, we’re well versed in the benefits of strength training, and can count on improving bone density and decreasing risk of injury and cardiovascular disease when we pick up those weights.
And increasingly, resistance exercises are being recognised as key to longevity, too. A meta analysis found that people who perform resistance training are less likely to die prematurely than those who don’t, while maintaining muscle mass into our later years has been shown to help offset physical frailty and sarcopenia (loss of skeletal muscle mass and strength), preserving functional capabilities critical for a longer, physically independent life.
Strength training can also maintain your metabolic rate. ‘Resistance training improves insulin sensitivity, especially in older populations, meaning that the body is better able to process carbohydrates rather than storing them as body fat,’ says Aoife Okonedo Martin, coach and certified personal trainer at Ultimate Performance.
But you don’t need to wait until you’re in your 60s to start: the best time to future-proof your musculoskeletal system is now. Two top strength trainers outline nine strength exercises that you should start doing today.
Meet the experts: Aoife Okonedo Martin is a coach and personal trainer at Ultimate Performance. Eryn Barber is a personal trainer and running coach at The Fitness Group. She has over eight years’ experience in the industry and a master’s degree in strength and conditioning.
1. Dumbbell single-arm row
The single-arm row is an upper-body movement that builds back and shoulder strength. As a single-sided (unilateral) exercise, it can help to remove muscle imbalances that cause injuries over time.
Muscles worked: The movement targets the posterior chain muscles: trapezius, latissimus dorsi, rhomboids, rear delts (shoulder)
How to do it:
- Stand beside a bench and place your left knee and left hand on the bench. Extend your right leg out to the side and keep your back flat.
- With your right hand, grab the dumbbell. Pull the dumbbell towards your hip by bending your right elbow. Squeeze your shoulder blade.
- Keep your elbow close to your body. Avoid letting it flare out to the side or swinging your shoulder.
- Pause at the top, then lower back to the start.
2. Farmer’s carry
‘Farmer’s carries are a straightforward yet highly effective exercise where you walk while holding heavy weights at your sides,’ explains Barber. Regularly performing farmer’s carries can make real-world activities – such carrying shopping bags or moving household items – easier and safer.
Muscles worked: Grip strength, shoulders, core, lower body
How to do it:
- Hold a heavy weight in each hand.
- Engage your core and pull your shoulders back. Walk forward for a set distance or time.
3. Goblet squat
A squat is a fundamental movement pattern that should be part of everyone’s training routine, says Barber. It’s also a compound exercise, which means it uses multiple muscles at once – you’re building strength and muscle in a lot of large muscles by doing one exercise.
Muscles worked: Quads, hamstrings, glutes, core
How to do it:
- Stand with your feet hip-width apart or wider, and either point your feet forwards or slightly outwards at an angle.
- Hold a kettlebell or dumbbell with both hands in front of your chest.
- Squat down by bending your knees and hips, make sure you lower until your thighs are at least parallel to the floor.
- Once at the bottom, push through your feet, keep your heels on the ground and lead with your chest back to the start position.
If you’re just starting out, begin with bodyweight squats so that you can work on your form. Once you become more comfortable, you can add weight or swap the dumbbell for a barbell.
4. Trap bar deadlift
The trap bar deadlift is a compound movement that effectively engages both upper- and lower-body muscles, says Okonedo Martin.
The trap bar is a hexagonal-shaped bar that shifts your grip from the front of your body to the sides. By utilising a neutral grip, this exercise reduces strain on the lower back while promoting balanced muscle development, explains Martin:
‘Spending years in desk-bound careers can cause our posture to deteriorate, which can lead to back discomfort and decreased mobility. Trap bar deadlifts strengthen the core and posterior chain, essential for maintaining that upright position.’
Muscles worked: Lower body: glutes, hamstrings, quadriceps, abductors, adductors, calves; Upper body: upper back, lower back, obliques, abdominals, shoulders, biceps and forearms
How to do it:
- Stand inside the trap bar, with your shins in line with the centre of the bar.
- Hinge and psh your bum back, bend your knees, and grip the handles.
- Keep your neck and spine neutral. Squeeze your shoulder blades and back to create tension.
- Push your feet into the floor as you drive up.
- Fully extend your hips at the top of the exercise, then lower the bar back to the ground.
6. Reverse lunge
Along with a squat and hinge, a lunge is another important movement pattern for your lower body, notes Barber. A reverse lunge is suitable for beginners, but that doesn’t mean it’s easy. This unilateral exercise improves balance and coordination by engaging stabilising muscles, which is essential for preventing falls in older adults, continues Martin.
Muscles worked: Lower body: quadriceps, hamstrings, glutes, and calves. Lunges also enhance joint flexibility and promote functional movement patterns necessary for daily tasks, says Okonedo Martin.
How to do it:
- Stand with your feet hip-width apart. Step one foot back while keeping the weight planted in your front foot.
- Lower your back knee towards the ground. Stop just before you reach the floor.
- Your front knee should stay in line with your ankle and toes.
- Step your back foot forward to return to the starting position and repeat on the other side.
7. Dumbbell thruster
A dumbbell thruster is a combination of two movements: the front squat and push press. ‘It is an explosive exercise that works on improving power (a mixture of speed and strength),’ explains Barber. Being ‘explosive’ isn’t something that people often consider, but it can help you move faster whilst also getting stronger.
Muscles worked: A dumbbell thruster is a full-body exercise, working your upper and lower body. It primarily targets: quadriceps, hamstrings, glutes, shoulders.
How to do it:
- Stand with your feet hip-width apart and hold a dumbbell in each hand.
- Squat until your thighs are parallel to the ground.
- Stand up explosively, pushing the dumbbells overhead. Once standing, your arms should be in full extension.
- Bring the dumbbells back down to your shoulders and repeat.
8. Plank
A strong core is vital for maintaining proper posture, reducing the risk of back pain, and enhancing overall stability, says Martin. Planks are an isometric exercise that support functional movements and can improve balance.
Muscles worked: Abs, glutes, back, shoulders
How to do it:
- Start on the floor on your hands and knees. Get onto your elbows and stack them directly under your shoulders. Step your feet back.
- Maintain a straight line from heels through the top of your head.
9. Push-up
Push-ups are many people’s worst enemy, but they’re an extremely effective way to build upper-body strength, notes Barber. They’re also accessible because, as a bodyweight exercise, you can perform them anywhere – without any equipment.
Muscles worked: Chest, triceps, shoulders
How to do it:
- Start in a plank position with your hands directly under your shoulders (or slightly wider) and arms extended.
- Brace your core muscles and lower your body down to the floor by bending your elbows.
- Once your chest is close to the floor, push upwards to the start position.
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