Unlocking Longevity: The Best Strength Training Exercises for a Longer Life
Who doesn’t want to have a longer, healthier life? Everyone wants it! The key secret is - strength training, weight training, or resistance training. With countless options available, figuring out which training provides the most benefits for your overall well-being can be daunting. From cycling to hot workouts, the choices seem endless.
However, the best strength training for longevity stands out for its ability to promote longer life. These exercises ensure you stay active and healthy well into the future.
Let's explore how different types of strength exercises contribute to longevity.
How are Longevity and Strength Training Related?
Strength training is important for longevity and healthy life. When you exercise, your body gets stronger because it adapts to the stress you put on it. This means you can stay active and feel good as you get older.
Regular training can help you avoid common health problems, like
Prevents aches and pains and keeps your heart and lungs working well.
Helps your brain stay sharp.
People who exercise regularly often feel younger and more energetic than those who don’t.
Research has found that weight training can make you live up to seven years longer. Overall, strength training is a key part of staying healthy and enjoying life for many years.
What is the Best Strength Training for Longevity?
Strength or resistance training involves lifting weights, performing sit-ups or push-ups, etc. Here we shared 5 top strength training to do in Franklin, TN.
01# Kettlebell Swing
Sets: 2-3
Reps: 10-20
Rest: 30-60 seconds
How to do It? (Step-by-Step)
Stand with your feet shoulder-width apart. Hold a kettlebell with both hands and arms straight down.
Inhale, push your hips back, and bend your knees slightly to swing the kettlebell between your legs. Keep your back straight.
Exhale, contract your glutes, and push your hips forward to stand up, letting the kettlebell swing up to shoulder height.
Inhale, lower the kettlebell between your legs by pushing your hips back.
Mistakes to Avoid
Lifting with Your Arms: Use the power from your legs and hips to swing the kettlebell. Your arms should guide it.
Rounding Your Back: Keep your back straight to avoid hurting your lower back.
Squatting: Use a hip-hinge movement, not a squat, to swing the kettlebell correctly.
Benefits
Makes your heart beat faster, improving heart and lung health.
Strengthen your back, glutes, and hamstrings, helping your body stay strong.
High-intensity workouts burn lots of calories quickly.
02# Alligator Crawl
Sets: 2-3
Reps: 10-15
Rest: 30-60 seconds
How to do It? (Step-by-Step)
Start in a high plank position with feet hip-width apart and hands under your shoulders.
Move your left hand forward and bring your right knee toward your right elbow, lowering into a push-up.
Push back up to a high plank.
Repeat on the other side.
Mistakes to Avoid
Sagging Hips: Keep your hips stable and level. Avoid letting them dip or swing side to side.
Poor Muscle Engagement: Engage your abs, glutes, quads, chest, back, and shoulders.
Overreaching: Move your hands forward in small, controlled steps. Stay within reach to avoid straining your joints.
Benefits
The alligator crawl strengthens all your core muscles, including deep abs and back muscles.
It enhances shoulder strength and stability by combining plank and push-up movements.
Helps loosen and improve the flexibility of your hip flexors, which can get tight from sitting.
03# Suspension Trainer Row
Sets: 2-3
Reps: 10-15
Rest: 30-60 seconds
How to do It? (Step-by-Step)
Grasp the handles and step back until your arms are straight.
Position your feet hip-width apart and lean back, engaging your core.
Angle your body between 30-60 degrees with the ground.
Turn handles inward, palms facing each other.
Pull your chest toward the handles, squeezing your shoulder blades.
Slowly lower yourself back to the starting position.
Mistakes to Avoid
Not Engaging the Core: Keep your core tight to prevent back strain and ensure a straight body line from head to heels.
Allowing Shoulders to Slump: Maintain shoulder alignment with your ears to avoid injury and ensure proper engagement of shoulder stabilizers.
Performing the Downward Phase Too Quickly: Lower yourself slowly and with control to avoid injury and maximize strength-building benefits.
Benefits
TRX rows work the major muscles of the back, shoulders, and core without heavy equipment or needing to do pull-ups.
Suspension trainers are lightweight and easy to transport, allowing you to work out anywhere, anytime.
By engaging stabilizing muscles, TRX rows enhance shoulder and core stability, reducing the risk of injuries.
04# Farmer’s Walk
Sets: 2-3
Reps: 10-15
Rest: 60-90 seconds
How to do It? (Step-by-Step)
Start by selecting the appropriate suspension trainer height and grip the handles with palms facing inward.
Lean back, keep your body straight, and engage your core.
Pull yourself towards the handles by bending your elbows and squeezing your shoulder blades together.
Lower yourself back down with control to the starting position.
Repeat for the desired number of reps.
Mistakes to Avoid
Going Too Heavy: The weight is too heavy if you can't walk with good posture or your grip fails. Start lighter and adjust as needed.
Allowing Shoulders to Go Out of Position: Keep your shoulders down and back to maintain good posture and reduce the risk of injury.
Not Keeping the Core Engaged: Engage your core muscles to provide stability support and protect your lower back while walking with weights.
Benefits
Boosts heart health and endurance, reducing the risk of heart disease.
Engages upper back, forearms, and glutes, enhancing overall strength.
Strength gained from farmer's walks can translate into improved performance in various sports like football, basketball, and tennis.
05# Trap-bar Deadlift
Sets: 3
Reps: 8-12
Rest: 60-90 seconds
How to do It? (Step-by-Step)
Stand inside the trap bar, aligning your shins with the centre.
Push your butt back, bend your knees, and grip the handles tightly.
Keep your head neutral, gaze fixed ahead, and squeeze your shoulder blades.
Ensure hips are lower than shoulders, then lift by pushing feet through the floor.
Stand up straight, squeezing your glutes at the top.
To finish, push your butt back, bend your knees, and set the weight down.
Mistakes to Avoid
Losing Control of Your Knees: Keep your knees aligned with your toes to avoid stress on the knee joint. Choose proper footwear and maintain a stable foot position.
Forgetting Your Head Position: Maintain proper spinal alignment from top to bottom by focusing on a spot on the ground, not looking upward, to avoid strain on the neck and cervical spine.
Benefits
Easier and more natural lifting motion, allowing for explosive power and heavy lifting.
Suitable for people with anatomical issues like long legs or low back problems.
With proper form, you can lift more weight with trap bar deadlifts than with other exercises, aiding in building strength and muscle.
How Much Strength Training You Need to Improve Longevity
Recent studies suggest that it's good to do about 2.5 to 5 hours of strength training each week. Surprisingly, doing over 10 hours of exercise each week could be more helpful. It shows that sometimes there are better ideas than doing too much exercise.
Last Notes
The correlation between strength training and living longer is evident, but which exercises are most beneficial?
A well-rounded exercise typically involves mobility training and strength exercises. Maintain a workout routine to do the above-mentioned best strength training for longevity.
Interested in getting fit, go to the Infrared Room strength training center, Franklin.