Generally speaking, “getting stronger does mean that we live longer,” says Charlie Grundas, a certified personal trainer and owner of We, The Collective Fitness in Chicago. It helps you improve in any athletic endeavors, and it also keeps you moving fluidly throughout the activities of your daily life, like climbing stairs and carrying groceries.
Below are some go-to strength-training exercises he and other experts recommend—plus, how to do each one.
How to do it
Start standing on one leg, propping the toes of your other foot up on a bench or step behind you. You can do this with just your body weight or hold a dumbbell in each hand.
Drive through your front foot to return to the starting position.
If you have trouble balancing in that position, keep both feet on the floor instead, Hewitt says. Start in a staggered stance and lower your body until both knees are bent to 90 degrees. Complete all your reps before switching sides.
Hinge
Romanian deadlift
Start standing with your feet hip-width apart and a slight bend in your knees, holding a dumbbell in each hand or a loaded barbell in both hands in front of your thighs.
Pause briefly, then drive through your feet to return to the starting position.
Modify it
If you’re new to this movement, start with a single kettlebell in front of you rather than a barbell, Hewitt says. “That feels way more comfortable if you’ve never done one before, and eliminates some of the lower-back apprehension that people might have,” he says.
Push-up
Start balancing on your hands and the balls of your feet, hands under your shoulders, legs straight behind you.
Drive through your hands to return to the starting position.
Modify it
Place your hands on an elevated surface for an incline push-up. This can even be a wall if you’re new to push-ups. As you get stronger, keep finding lower surfaces, like a counter, a desk, a couch, or a few large books on the floor, and eventually you’ll be ready for a full push-up.
Pull-up
Pull-ups also help develop back strength, which powers upper-body movements and improves stability, Grundas says. But plenty of people neglect their back muscles in favor of “show” muscles like biceps and abs that they see in the mirror, he says.
Keeping your shoulders back and down, pull yourself up until your chin is above the bar.
Complete all repetitions.
Modify it
Farmer’s carry
“When we go grocery shopping, how many trips should it take to take all the groceries in?” Grundas says. If you want the answer to be “one,” this type of move will help you become strong enough to get there. “Grip strength is a great indicator of [overall] strength,” he says. In fact, research suggests that older adults with weaker grip strength show accelerated signs of aging and have a higher risk of heart disease and death.
Keeping your spine long and your shoulders down and back, walk forward for a predetermined distance, such as 20 yards, or a set time, such as 30 seconds.
Modify it
How often should you train?
Generally, adults should try to do at least two full-body strength-training workouts each week. You can start by doing 12 to 20 repetitions per exercise, one to three times, with up to 90 seconds of rest between sets, according to the National Academy of Sports Medicine. But if you can only do eight or fewer reps at first, start where you are and build up gradually from there. As you gain experience, you might tailor your reps and sets to your goals, like building more muscle size or endurance.
But you don’t have to figure this all out on your own. Certified personal trainers and certified strength and conditioning specialists are trained to identify the best exercises for you, depending on your goals, ability, and preferences. “It’s totally normal to feel a little lost,” Hewitt says. A professional can also coach you through the best modifications for you. “We're going to do it in a way that works for you and wherever you're at,” he says.
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