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Strength training has long been touted as one of the most effective ways to improve overall health and fitness. And now, new research is adding another reason to pick up those weights: strength training may actually help people live longer.
Study published in the British Journal
A recent study published in the British Journal of Sports Medicine found that people who engage in regular strength training have a lower risk of early death compared to those who do not. The study analyzed data from over 80,000 adults and found that those who did strength training exercises at least twice a week had a 23% lower risk of premature death, regardless of their age or gender.
So, if you want to improve your longevity and reap the benefits of strength training, here are ten simple workouts to get you started:
Ten simple workouts to get you started
- Squats: Stand with your feet shoulder-width apart and your toes pointing forward. Bend your knees and lower your body as if you were sitting in a chair. Keep your back straight and your weight on your heels. Repeat for three sets of 10-15 reps.
- Lunges: Step forward with one foot and bend both knees to lower your body towards the ground. Keep your front knee directly over your ankle and your back knee hovering just above the ground. Repeat on the other side for three sets of 10-15 reps.
- Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground and then push back up to the starting position. Repeat for three sets of 10-15 reps.
- Plank: Start in a push-up position with your elbows on the ground and your forearms flat on the floor. Hold this position for 30-60 seconds, keeping your body in a straight line from head to toe.
- Deadlifts: Stand with your feet shoulder-width apart and your toes pointing forward. Bend your knees slightly and then hinge forward at your hips, keeping your back straight and your weight on your heels. Lift the weight back up to standing position. Repeat for three sets of 10-15 reps.
- Dumbbell curls: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your elbows and lift the dumbbells towards your shoulders. Lower the dumbbells back down and repeat for three sets of 10-15 reps.
- Tricep dips: Sit on the edge of a bench or chair with your hands on the edge and your fingers pointing forward. Lower your body down towards the ground, bending your elbows to a 90-degree angle. Push back up to the starting position and repeat for three sets of 10-15 reps.
- Shoulder press: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lift the dumbbells up to shoulder height and then press them up overhead. Lower the dumbbells back down to shoulder height and repeat for three sets of 10-15 reps.
- Leg press: Sit on a leg press machine with your feet flat on the platform. Push the platform away from your body, straightening your legs. Slowly lower the platform back down and repeat for three sets of 10-15 reps.
- Lat pulldowns: Sit at a lat pulldown machine with your hands on the bar, slightly wider than shoulder-width apart. Pull the bar down towards your chest, keeping your elbows close to your body. Slowly release the bar back up and repeat for three sets of 10-15 reps.
Exercises are a great starting point
These ten exercises are a great starting point for anyone looking to add strength training to their fitness routine. Remember to start with lighter weights and gradually increase the weight as you become stronger. And don’t forget to warm up before each workout and cool down afterwards to prevent injury
