You may associate the word muscle with famous figures like Arnold Schwarzenegger or Chris Hemsworth: big, well-built gentlemen who have a lot of muscle to show for the time they spend in the gym.
However, their approach isn’t necessarily the only approach to take to building strength.
“For me, building strength isn’t about chasing heavy numbers in the gym; it’s about creating resilience so we can stay independent, active and confident for years to come,” says Felicia Hernandez, a personal trainer for Eden Health Club in Greenwood Village, Colorado.
While you may not end up with seam-bursting biceps or washboard abs, your functional strength can be dramatically improved by performing simple bodyweight exercises, like the ones below. With consistent training, you may see an increase in muscle mass, too, which is an important contributor to healthy aging.
“Having more muscle also helps with balance, lowers the risk of falls, and keeps our metabolism and energy strong,” says Hernandez.
“Strength and muscle are the foundation of healthy aging because they protect our joints, support bone density, and make everyday movements like standing up, carrying groceries, or climbing stairs easier as we get older,” she says.
Here are Hernandez’s top three longevity-promoting exercises, chosen for each one’s ability to support functional strength and independence.
1. Bodyweight squat
Sets: 1-3 Reps: 10-15
“This exercise helps keep everyday movements like sitting and standing easy as we age,” says Hernandez. “It also builds leg and core strength to support balance and independence.”
- Stand with your feet hip-width apart.
- Keeping your chest facing forwards throughout, sit your hips back and bend your knees to lower, as though you were sitting down on a chair. Keep your knees over your feet—don’t let them cave in—and lower as far as is comfortable, aiming for your hips to go as low as your knees.
- Press through your heels to stand upright.
2. Incline push-up
Sets: 1-3 Reps: 5-10
“This exercise supports posture and bone health while making daily tasks like lifting and pushing easier. The incline makes it more beginner-friendly.”
- Place your hands shoulder-width apart on a stable, raised surface like a box, table or couch.
- Engage your core and, keeping your body in a straight line from head to heels throughout, bend your elbows to lower your chest towards the box.
- Press back up with control, keeping your elbows close to your body.
Make it easier: To modify the exercise to suit your current level, either choose a higher surface, or lower from your toes to your knees.
3. Glute bridge
Sets: 1-3 Reps: 10-15
“This exercise strengthens the hips and core, protects the lower back and improves mobility. A simple move that counters all the sitting we do.”
- Lie on your back, with your knees bent, feet flat on the floor and arms on the floor by your sides.
- Squeeze your glutes and lift your hips until your body is in a straight line from shoulders to knees
- Lower slowly and with control.
