The 3 Most Effective Exercises for Building Muscle and Supporting Longevity, According to Fitness Experts

Strength training and longevity-focused fitness are having a moment, and for good reason, said Kelyssa Hall, ACSM-EP, CSCS, an exercise physiologist at Hospital for Special Surgery. “Strength training preserves function, mobility, resilience and recovery, mental well-being and overall independence,” she said. Health.

But with so many exercises to choose from, it can be difficult to know which ones actually strengthen muscles and support long-term health. That’s why we asked fitness experts to share their top recommendations.

Leg strength is an important area to focus on when it comes to longevity, according to Grayson Wickham, DPT, CSCS, personal trainer and founder of Stretch Mode. Lunges target your quads and glutes, which are among the largest muscle groups.

“Of all the leg exercises to choose from, lunges are the top choice because they work on single-leg strength, which can help improve balance, joint mobility and stability,” he said. Health.

How to do a lunge:

1. Stand with your feet hip-width apart and your hands clasped in front of your chest or on your hips.
2. Keeping your torso straight, step your right foot forward 1 to 2 feet.
3. Bend your right knee at a 90-degree angle with your right thigh parallel to the floor.
4. Push off the bottom of your right foot and shift your weight to your left foot to return your right foot to the starting position.
5. Repeat on the other side.

Because push-ups work multiple muscle groups at once, including your upper and lower back, chest, shoulders, biceps and core, they are especially effective for preserving strength and healthy movement as you age, according to Hall.

“This exercise can help maintain the ability and strength needed to support our overall postural alignment and to be able to get off the ground, for example when we play with our grandchildren or garden,” she said. Health. “Building muscle in these areas will improve longevity and preserve functional capacity while allowing us to stay active throughout life, no matter what we want to do.” »

How to do push-ups:

1. Start in a high plank position. Your body should form a straight line from head to heels, and your hands should be slightly wider than shoulder-width apart, with your palms on the floor.
2. Strengthen your core and glutes, bend your elbows and lower yourself to the floor until your elbows are at a 90-degree angle.
3. Extend your elbows and raise through your palms to the starting position.

This exercise, which involves pulling a weight toward your torso, targets the muscles of your upper back, shoulders, arms and core, helping to open the chest and support the spine, Hall explained.

“Strengthening these muscles helps improve posture, which can reduce the risk of falling or spinal injury,” she said, adding that bent-over rows can be particularly helpful in counteracting the forward head position and rounded shoulders that can result from frequent cell phone use.

How to do a leaning row:

1. Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing inward.
2. Bend your knees slightly and lean forward at your hips until your torso is roughly parallel to the floor.
3. Keeping your back straight, lift the dumbbells out to the sides, keeping your elbows close to your body.
4. Contract your shoulder blades and back muscles at the top of the movement.
5. Slowly lower the dumbbells to the starting position.