Stronger, fitter you

When it comes to ageing brilliantly, strength training is the must-do exercise everyone is talking about. It’s time to get physical…

Strength training exercises to help you age brilliantly

Ever wondered why you struggle to get up from the sofa without going ‘oof’? Research shows that from our 30s onwards, we can lose between 3-5% of our muscle mass every decade. Post-menopause, that accelerates, which is where strength training comes in. Vital for metabolism, balance and bone health, strength training uses resistance to boost muscle strength, endurance and tone.

How to do it…

Bodyweight exercises can be done anywhere. In fact, a University of Sydney study showed they’re just as effective when carried out at home as when using equipment. ‘These exercises (right) cover all major muscle groups,’ says Harkirat Mahal of Motivatept (motivatept.co.uk). ‘Start by doing them two or three times a week, focusing on good technique.’

The benefits…

The Sydney study found that the training strengthens your skeleton and reduces the risk of premature death by 23% and cancer by 31%. Also, our metabolic rate slows as we age, which means we burn fewer calories at rest, but you can boost yours by increasing muscle mass.

Now try this at home…

Lyanne Hodson and Sam Prynn, founders of female fitness community Strongher, have come up with four easy exercises for an effective strength-training workout. You will need:

Two food tins (e.g. baked beans)

One empty 1.5L or 2L water bottle A towel

Wall, stairs and a sofa or chair

SQUATS

1 Stand in front of a chair, tin in each hand, feet just over hip-width apart.

2 Inhale and hinge from your hips, bend knees with the weight in your heels. Keep stomach tight.

3 Lower yourself down to the chair for two seconds – keep chest upright.

4 Without resting on the chair, press through heels, exhaling as you return. Repeat 12 times and do three sets.

BENT ROW

1 Stand with feet hip-width apart and a tin in each hand. Keep knees soft, hinge forward from the pelvis so that the tins reach knee level. Make sure your back is flat, core is engaged, hands just wider than your knees and palms are facing inwards.

2 Draw shoulder blades together and elbows towards pelvis – try to bring the tins in line with your belly button.

3 Hold for three seconds and return arms to start position.

GLUTE BRIDGE CURL

1 Lying on a non-carpeted floor with knees bent and feet hip-width apart, place towel under feet.

2 Push up through heels, raising pelvis towards the ceiling. With feet on the towel, slide them in towards your bottom and then out 10 times, keeping hips raised.

3 Lower pelvis to floor, maintaining control and inhaling. Do three sets.