While each person’s fitness journey is unique, strength training is crucial for overall health and well-being, regardless of age. Research shows that strength training can enhance movement control, functional independence, cognitive abilities, and bone density, while reducing the risk of various health issues such as Type 2 diabetes and visceral fat accumulation, and increasing lean muscle mass. These benefits extend to daily activities like carrying groceries or playing with your children.
Strength training, which involves resistance exercises using weights, machines, or body weight, is essential but may seem daunting if you’re unsure where to begin. Physical therapist and certified strength trainer Andy Fata-Chan from Moment Physical Therapy and Performance has curated six foundational exercises to help readers kickstart their fitness routine.
Fata-Chan recommends performing each exercise for three sets of six to 10 repetitions, ensuring you have two reps left in the tank after each set to avoid overexertion and reduce the risk of injury. Even if you can only dedicate 20 to 30 minutes a couple of days a week to strength training, along with some cardio on other days, these sessions are vital for your overall well-being.
Here’s a breakdown of each recommended exercise and its significance:
1. Goblet Squat
This exercise is an excellent starting point and targets the lower body and anterior chain muscles, essential for movement and posture. It is particularly beneficial for older adults struggling with sitting and standing. To perform:
– Stand with your feet slightly wider than hip-distance apart and toes angled outward.
– Hold a kettlebell or dumbbell close to your chest, mimicking a goblet, and squat down while maintaining proper form.
2. Single-Leg or Kickstand Deadlift
These variations focus on a hinge motion that strengthens the posterior chain muscles, including the glutes, hamstrings, lats, and lower back. Strong posterior chain muscles are crucial for activities like walking and running, as they help in acceleration and deceleration. To do:
– For the single-leg deadlift, stand on one leg and hold a weight in the opposite hand, then hinge at the hips while keeping your back flat.
– For the kickstand deadlift, stand with feet hip-distance apart, stagger one foot back, and hinge at the hips while maintaining balance on the front leg.
These foundational exercises are a great starting point for your strength training journey, promoting overall health and fitness.
You are correct. Lean forward with a flat back, focusing on engaging the hamstrings and glutes of your right leg.
1. Push-ups
Push-ups are a versatile exercise that targets various muscle groups in the body, including the arms, chest, core, hips, and legs. A study in 2019 revealed that individuals capable of completing more than 40 push-ups had a lower risk of cardiovascular disease events compared to those who could do fewer than 10 push-ups. To perform push-ups:
– Start in a plank position with knees either raised or on the ground for support.
– Lower your chest towards the ground until your arms form a 90-degree angle, then push back up while maintaining a flat back.
– For added difficulty, you can elevate your legs on a surface or wear a weighted vest.
2. Pull-ups or chin-ups
Installing a pull-up bar in a door frame allows you to practice this exercise at home, building strength in the neck, shoulders, and back. To execute pull-ups, grip the bar with palms facing away and pull your body upward. For chin-ups, grip the bar with palms facing towards you and repeat. Focusing on core engagement is essential for both variations.
3. Farmer’s carry
The farmer’s carry is beneficial for grip strength and single-leg balance, which are crucial for overall longevity. Hold a heavy weight in each hand and walk slowly, stabilizing on one leg at a time. This exercise emphasizes balance and stability.
4. Bulgarian split squats
The Bulgarian split squat, a variation of lunges, is a highly effective exercise that places a significant amount of weight on one leg, targeting the legs, glutes, core, and stability. Strengthening the lower body through exercises like this can help reduce the risk of injuries and improve performance in various activities. Stand on one leg with the other leg elevated on a chair or bench behind you to perform Bulgarian split squats.
Hold a weight in each hand, squat down on your right leg, then return to the starting position. Repeat this exercise. “A little effort can go a long way,” advises Fata-Chan. While some may find this move challenging without weights, he suggests, “You can achieve a great workout by holding dumbbells during this exercise.” Consistency and progression are crucial. Spending just 20 to 30 minutes on these exercises a few days a week can have a significant impact, and you don’t have to push yourself to the limit each time. It is important to advance the exercises to enhance strength, increasing weights as you feel comfortable, all while remembering your reasons for exercising. Whether it’s to build strength, prevent injuries, maintain independence as you age, or simply feel better, the goal is to progress. For more fitness tips, consider the following: Learn about the ideal pre and post-workout nutrition, discover ways to maintain long-term workout habits, explore the health benefits of Pilates, and take a quick balance test to assess your aging process.
