I’ve been meaning to start strength training for a few years. I have a bag of dumbbells at home, resistance bands, even a dangerous looking kettlebell bought on a whim. I’m pretty fit (I like to think!) – I walk at least 10,000 steps a day, take the dog for endless walks and take the escalators up on the tube. But I’m never exactly strong.
A new study gave me the push I needed—because it turns out that strong muscles are closely related to longevity, and strength levels are much more attainable than you might think.
The study was published in February The Jama network was launched The medical journal followed more than 5,000 women between the ages of 63 and 99 for eight years. The women wore activity trackers, completed health screenings and completed two simple strength tests. The findings were clear: strong women had a significantly lower mortality risk than weak women—a third or more.
Michael Lamont, a professor at the University of Buffalo, said the results were somewhat surprising The Washington Post. Strength turned out to be a significant contributor to longevity even after the researchers accounted for aerobic fitness, daily movement and sitting time — meaning strength appeared independently of how active or fit the women had previously been.
This is a finding that is subject to widespread cultural change. Will Orr, CEO of The Gym Group, which runs 260 gyms across the UK and has around a million members, said this week that he had seen “a sort of evolution towards strength at the expense of cardio” across these sites. Members want to ‘feel and look strong’, he says.
The good news for those of us who put it off is that the level of power that science requires is hardly demanding. at the The Jama network was launched In the study, the strongest women averaged about 24 kilograms of grip strength, and the fastest performers on the chair-stand test — where you sit and stand up as many times as possible — completed it in about 11 seconds.
Professor Lamont’s advice is simple: ‘Strength should be maintained’ with daily aerobic activity such as walking or jogging. Both work in different ways in the body, and together they give you the best chance of a long, healthy life.
If you want to find out more, buy a copy of the best book Unbreakable: A Woman’s Guide to Aging With Strength By Orthopedic Surgeon Dr. Vonda Wright. Dr. Wright has long been an advocate for women’s empowerment and believes that with the right daily investment in strength, women can lead ‘healthy, vital, active, happy, unbreakable lives’.
And, if that wasn’t enough, we also applied RememberAsk your fitness expert Kim Holley for three key moves to get you started.
Over 60 years of best practices
squats
Squats are widely considered one of the most effective functional strength exercises you can do. They target the large muscles in your thighs and glutes, which means they build strength and can quickly raise your heart rate as well.
From a longevity perspective, squats are especially valuable because they train one of the most important daily movements: sitting and then standing. Research consistently links stronger lower body muscles to better mobility, fewer falls and more independence as we age.
To perform a squat, stand with your feet shoulder-width apart. Throw your legs back as if you are sitting on the back seat, bend your knees and lower yourself while keeping your chest up and feet on the floor. Then come back to standing.
Only lower as far as you can while maintaining good form. Aim for 20 repetitions and repeat for three sets. If your feet start complaining halfway through, it usually means they’re doing what they’re supposed to. If you want to make it harder, go downhill, add jumps or a weight… or two.
push ups
Push-ups are one of the most well-researched bodyweight exercises and build strength in the chest, shoulders, arms and core. They also have the advantage of requiring no equipment other than gravity and a small amount of determination.
Start in a plank position with your hands under your shoulders. If a full push-up feels smart, place your knees on the floor so that your body forms a straight line from your head to your knees.
Bend your arms and lower your chest towards the floor while keeping your body straight. Try to keep your elbows slightly angled back rather than out to the sides (think 4 o’clock and 6 o’clock position). Then pick yourself back up.
Beginners can start with push-ups against a wall, or the edge of a table or chair, which make the movement easier while still building strength.
Aim for about eight to 15 repetitions and repeat for three or four sets. At some point your arms may begin to negotiate with you to stop. This is normal.
Glute bridges
Having strong glutes isn’t just about how your jeans fit. These muscles are a key part of the posterior chain, which helps stabilize your pelvis and spine, supports good posture, and plays a major role in walking, climbing stairs, and even just getting up from a chair.
Strengthening them can help support the lower back and improve daily mobility. In other words, your glutes are doing more important than just being there for sitting.
To perform the glute bridge, lie on your back with knees bent, feet almost under your knees and feet flat on the floor. Squeeze your glutes, push through your legs and lift your hips until your body forms a straight line from your shoulders to your knees.
Hold the position for five seconds, then slowly lower back down. Repeat 10 times.
You may not feel like you are doing much at first. However, your glutes will know exactly what’s going on. If you want to make it harder, lift one leg and try a side bridge.
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