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If you aim to enhance your longevity, focusing on strength training should be a priority, as emphasized by leading fitness professionals. According to Ollie Thompson, a personal trainer and founder of Welltolead, a performance-oriented health coaching enterprise, strength training is essential for maintaining vibrancy, independence, and disease resistance in later years.
“Maintaining healthy muscle mass is significantly undervalued,” Thompson asserts. “Resistance training is vital for long-term health—not only for mobility and physical strength but also for overall physiological well-being.”
“Regular resistance training boosts metabolic efficiency by enhancing insulin sensitivity, supports cardiovascular wellness by lowering blood pressure and inflammation, aids in hormonal balance to mitigate age-related decline, preserves bone density to prevent fractures, and fortifies the immune system to fend off illnesses.”
To assist you in building strength, Thompson has recommended three gym exercises that he believes are most beneficial for those prioritizing longevity:
- Assisted chin-up
- Bulgarian split squat
- Farmer’s carry
“From my experience, if we define longevity as enhancing quality of life as we age—focusing on remaining vibrant, physically independent, and disease-free—these are the top three exercises that should be part of your gym routine,” highlights Thompson.
Collectively, these exercises will strengthen the muscles in both your upper and lower body, enhance joint health, and improve balance and posture, among other benefits.
How to Perform an Assisted Chin-Up
- Position a barbell in a rack at chest height.
- Sit beneath the barbell, grabbing it with an underhand grip, hands shoulder-width apart.
- With your feet on the ground for stability, pull your body upward until your chin rises above the bar, squeezing your shoulder blades together.
- Gradually lower yourself back to the starting position.
- Over time, reduce the support from your feet to increase the difficulty of the exercise, in line with your strength gains. Utilize an assisted pull-up machine or resistance bands if preferred.
Advantages of the Assisted Chin-Up
The chin-up often appears daunting, but using support from a machine, resistance band, or a lower bar allows most fitness enthusiasts to adapt the exercise to their capability. Incorporating this movement offers numerous advantages.
The chin-up engages multiple muscles in your back, arms, forearms, and core, and is an excellent exercise for developing shoulder health.
“One significant reason I advocate for the assisted chin-up is its ability to engage your shoulder blades fully throughout the movement,” Thompson explains.
“When hanging with your palms facing you, this position promotes shoulder stability under load, aiding in maintaining robust and functional shoulders as you age. Additionally, it’s one of the best exercises for enhancing grip strength, which has been closely linked with healthier muscle mass and better longevity.”
How to Perform the Bulgarian Split Squat
- Stand one step away from a bench or sturdy surface at knee height, facing away from it.
- Grasp a dumbbell or kettlebell in your left hand, keeping your arm down by your side.
- With your right leg extended and hips squared, position the top of your left foot on the bench behind you.
- Lower your left knee until it’s just above the ground, maintaining an upright chest, then push through your right foot to return to the starting position.
Benefits of the Bulgarian Split Squat
While chin-ups focus on your upper body, Bulgarian split squats target your lower half effectively.
“Being an unilateral exercise, it excels at building strength and stability in the hip, knee, and foot joints, while addressing muscle imbalances and adding a balance training component,” states Thompson.
“It also enhances kinesthetic awareness, a crucial ability for preventing falls in older age.”
The Bulgarian split squat features significant longevity benefits, as it not only engages major leg muscles but also promotes hip extension, a movement typically weakened by aging. Enhancing strength and mobility in this range is essential for maintaining mobility and reducing back or hip pain.
How to Perform the Farmer’s Carry
- Hold a dumbbell or kettlebell in each hand, arms at your sides, palms facing inward.
- Maintain an upright position and tight core while walking with the weights.
Benefits of the Farmer’s Carry
The farmer’s carry is a straightforward yet potent exercise: simply grab a pair of dumbbells or kettlebells and go for a walk. While it may seem simple, Thompson emphasizes its many benefits.
“This full-body movement improves grip strength and is highly effective for enhancing posture,” he explains.
“It strengthens joints, enhances hip stability, improves coordination and balance, and offers an excellent method to build strength while benefiting your cardiovascular system.”
It’s a great way to boost heart and lung health while fortifying your entire body, suitable for almost everyone.
“I often recommend farmer’s carries to my clients because they are easily accessible and can be scaled based on individual progress. Simply select a challenging weight and determine a target distance, time, or repetitions to track improvements over time.”
Additional Considerations for Longevity Training
While resistance training is Thompson’s top suggestion for longevity, incorporating cardiovascular exercise is equally important. Activities that elevate your heart rate for extended periods are crucial.
“Cardio is essential for heart health and contributes significantly to mitochondrial function, reducing the risk of serious diseases and supporting brain function. It also enhances energy production, benefits sleep quality, and aids in stress management,” he further explains.
“A balanced approach to longevity exercises includes low-intensity cardio (performed at approximately 60-70% of your maximum heart rate) combined with short bursts of high-intensity training. This dual approach fosters both a broad aerobic base and optimal VO2 max—factors strongly linked to improved health and longevity.”
For further insights, read: My unexpected experience at a wellness retreat
