7 STRENGTH EXERCISES FOR HEALTHY AGING
I’m often asked, “What’s your favorite exercise?” or “If you had to pick one exercise, what would it be?” My serious answer often leads to some disappointment because… well, it depends! I don’t have a single favorite exercise and you shouldn’t have to pick just one; your body deserves better than that and what I “like” to do, may not be the best for you.
Even thinking about it now, it’s difficult not to go down this rabbit hole of well, this is really good for your quads, but then what about your glutes/hamstrings/calves, and ohh, we have to consider balance. And OHH! What about your upper body, your core, and your HEART?! The cycle goes on and I could keep listing things until I’m blue in the face.
But for the sake of potentially losing you (and myself) within the spiral, I finally sat down and answered the darn question. I’ve decided on seven exercises that consider pushing and pulling movements for both upper and lower body, as well as three of my go-to accessory movements that, in my opinion, create a well-rounded circuit for a healthy individual. I’ll break them down into the categories of lower body, upper body, and accessory, and will dive into the benefits of and how to do each.
Lower Body:
Deadlift
Benefits: Deadlifts can be considered a full body exercise but, when done properly, are typically programmed for glute and hamstring development. Deadlifts work a hinge pattern in your hips and by adding them into your lifting routine you’ll be building a strong, injury resistant back while improving your lower body, core, and grip strength.
How to: There are many variations of the deadlift, but I’m going to describe how to perform a dumbbell deadlift. Holding one dumbbell in each hand, stand with your feet hip width apart. Keeping weight heavy in the heels of your feet, your back flat and chin tucked, push your hips back behind you while bending at the knee. Keep your weights as close to your body as possible as you lower them down your legs to about mid shin (your weights should be hovering over where your shoelaces tie).
Once your weights reach mid shin, you’ll drive through your heels, squeeze your glutes, all while keeping a flat back to return to a standing position.
Lunges (split squat, reverse lunge, or walking lunge)
Benefits: Lunges are one of my favorite exercises for the lower body because there are seemingly endless variations. While they primarily work your quads and glutes, they also work knee, ankle, and hip stabilizers which in turn, aid in balance. Throw in some dumbbells and you can get some upper body work as well.
How to do a Reverse Lunge: Standing with your feet together, start by taking a large step back. Keeping even weight distribution through your feet, drop your back knee down toward the floor with control. Keeping your chest upright and core engaged, stop your back knee 1-2” above the floor. There should be a 90-degree bend in both the front and back knees; adjust your stance if this is not so. To come back up to a stand, push through the heel of your front foot and the toes of your back foot. Complete equal reps on each side.
Upper Body:
Single Arm Dumbbell Row
Benefits: A row is an upper body pulling motion, so the rowing variations are fantastic for creating a strong back, shoulder girdle, as well as improving posture. By completing these one arm at a time ensures that, over time, muscle imbalances even out.
How to: Place your right hand and right knee on a bench. Your left foot should be in line with your right knee and your back should be in a “neutral” or flat position. In this position, engage your core by bringing your bellybutton in, toward your spine. Your left hand is holding onto a dumbbell. Start by drawing your left shoulder blade in toward your spine.
As you’re doing that, you’ll bring your elbow into a bend by drawing it back toward the wall behind you (not up toward the ceiling). Stop when your elbow reaches a 90-degree bend. With control, lower the dumbbell back down until your arm is straight and your shoulder blade retracts away from your spine. Complete equal reps on each side.
Chest Press
Benefits: Opposite to the row, the chest press works the front side of your trunk, otherwise known as… your chest! By completing an upper body press in addition to the pulling motion of a row ensures balance in muscle strength from back to front, which translates into so many daily activities (carrying a box, holding your arms out in front of you, etc…).
How to: With your back lying flat on a bench, hold a dumbbell in each hand. Starting with arms straight, your dumbbells should be held right over your chest. With control, lower the weights down toward your chest/shoulders. Your elbows should start to bend at a 45-degree angle to your body; this puts your shoulder in a safe position. Keeping your core engaged, pause for 1 second with your weights hovering over your shoulders. Then with some power and control, press the weights back up toward the ceiling.
Accessory:
Dead Bug
Benefits: Dead bugs are a core exercise and are fantastic for improving core stabilization. You can think of your “core” as anything between your shoulders and hips; front, back, and sides included. Your core is not limited to only your abdominal muscles. Core stabilization plays a crucial role in posture and how you carry yourself daily in standing, seated, and lying down positions.
How To: To begin a dead bug, start by lying on your back, on the floor. You’ll bring your arms straight up over your chest, like you’re reaching for the ceiling. Next bring your feet off the floor, bending your knees at 90-degrees and holding your knees right over your hips. In this position, you should engage your core by drawing your belly button down and in toward your spine; this will help you actively press your low back into the floor.
Once you’re set, you’ll extend one arm overhead and toward the floor while simultaneously straightening the opposite leg and bringing it toward the floor. As this happens, keep actively pressing your low back into the floor. Return the arm and leg to your starting position before lowering the other opposite arm and leg toward the floor. Complete equal reps on each side. Dead bugs can be a bit of a brain exercise as well!
Mini Band Lateral Walk
Benefits: Lateral walks are an under-praised exercise and something I think every person should be doing every day. They work the Gluteus Medius (glute med for short); 1 of the three glute muscles. Glute med helps with hip stability as well as knee control. I know it doesn’t sound like much, but these things are necessary for walking, running, biking, going up stairs, and so much more.
How to: To do this exercise you’ll need a mini band. Starting with a lighter resistance, place the band around both feet at mid foot (right over where your shoes tie). In a standing position with your knees slightly bent and your hips back, keep your feet pointed straight ahead. Pick a direction and take a step apart to hip width, or just outside of it. As you do this, you’ll be pulling the band apart.
Then, pick up the other foot up and, with control, step back together. Be sure to not let your toes start leading as you step apart; your feet should remain pointing forward the entire time. Keep moving in the same direction for your desired number of reps and then return on the other side. You should start to feel this on the upper back corner of your hips.
Farmer Carry
Benefits: Farmer carries are an excellent way of improving grip strength, core stability and posture. Similar to the other exercises listed there are many variations, so you’re sure not to get bored with these guys.
How to: In a standing position holding one dumbbell in each hand down by your sides, start by shrugging your shoulders up toward your ears, roll them back till your shoulder blades are pinched and you feel like you’re holding your shoulders back. Next, bring your weights out, away from your sides like you’re carrying two large, heavy buckets of water. With your core engaged, take your first step forward and keep walking in a controlled manner.
Your goal, if you were actually carrying two buckets of water, is to not spill any water. Choose a distance to walk down and back. After your lap is completed, you’ll want to feel like you need to put your weights down ASAP. If you feel like you can do another lap immediately, choose a heavier set of dumbbells.
As always, before you begin any new exercise programming, make sure you are cleared to do so by your physician. If you are unsure of your form or what combination of sets and repetitions is best for you, do your research and ask a professional. We are always here for you at RunFit MKE for any of your strength training and conditioning needs!