If your goal is to improve your quality and length of life, focusing on strength training is essential, according to a leading trainer in the UK. Ollie Thompson, personal trainer and founder of Welltolead, emphasizes that resistance training can help us “remain vibrant, independent, and bolster our immune system.”
“I believe the importance of maintaining healthy muscle mass is often underestimated,” he points out. “Resistance training is crucial for sustained health—impacting not just our movement and physical strength, but also our overall physiological well-being.”
Regular resistance training boosts metabolic function by enhancing insulin sensitivity, supports cardiovascular health by lowering blood pressure and inflammation, helps balance hormones to combat age-related declines, preserves bone density to reduce fracture risk, and strengthens the immune system to fight off diseases.
To assist in building strength, Ollie Thompson shared three gym exercises on Instagram that he considers most beneficial for longevity.
“In my view, if we define longevity as living well for a longer period—focusing on maintaining physical independence and a strong immune system—these are the three key exercises. Together, they can strengthen muscles in both the upper and lower body, enhance joint health, develop balance and coordination, and improve posture,” he explained.
Recommended Exercises
Assisted Chin-Up
The Assisted Chin-Up is an exercise that primarily targets the back, arms, and shoulders.
How to perform a chin-up:
Set up a bar at a height just above the ground, ensuring your feet can touch the floor while you hold onto it. Position yourself underneath the bar, reaching up to grasp it with your hands about shoulder-width apart.
With your feet on the ground for support, pull your body upward until your chin is above the bar, squeezing your shoulder blades together. Gradually return to the starting position, using your feet less for support as you progress and increase the challenge.
Bulgarian Split Squat
This Split Squat effectively engages the glutes and hamstrings while enhancing balance and posture.
How to perform a Bulgarian split squat:
Step one foot forward and place the other foot on an elevated surface behind you. Hold a dumbbell in each hand, keeping your gaze forward, and bend the front leg. With smooth motions, push off the back leg to return to the starting position.
Farmer’s Walk
This seemingly simple exercise is quite challenging, improving balance, core stability, and strength.
How to perform the farmer’s walk:
Grasp a dumbbell in each hand at your sides, palms facing inward. With an upright torso and a tight core, walk several meters while carrying the weights. This exercise mainly targets one side, enhancing strength and stability in the hips, knees, and legs, while correcting significant muscle imbalances and improving balance.
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