Lifting weights for longevity

When we lift weights, our muscles grow and become more powerful. This strength helps us do daily activities more easily and lowers the chance of getting hurt. It also keeps our bones strong, which is important to prevent falls and injuries.

To start lifting weights, it’s good to have a simple exercise plan. Here are some exercises to try:

1. Squats: Stand with your feet apart, bend your knees, and lower your body as if sitting in a chair. Then stand up again. This makes your legs and hips stronger.
2. Push-ups: Lie face down, place your hands on the floor near your shoulders, and push your body up with your arms. This strengthens your chest, shoulders, and arms.
3. Deadlifts: Stand with your feet under a barbell, bend at your hips and knees to grab the bar, then stand up straight while holding it. This builds strength in your back and legs.
4. Bench Press: Lie on a bench, hold a barbell above your chest, and push it upward until your arms are straight. This works on your chest and arm muscles.
5. Pull-ups: Hang from a bar with your palms facing away, then pull your body up until your chin is above the bar. This exercise strengthens your back and arms.

Benefits of Lifting Weights for Longevity

• Stronger Muscles: Lifting weights makes your muscles stronger, helping with daily tasks like carrying groceries or climbing stairs.
• Healthier Bones: Strength training keeps bones strong, reducing the risk of fractures or bone loss as we age.
• Improved Balance and Mobility: Stronger muscles support better posture and balance, which can prevent falls.
• Increased Metabolism: Building muscle helps your body burn calories more efficiently, even when you’re resting.
• Better Mental Health: Exercise releases chemicals in your brain that can improve your mood and reduce stress.

Doing these exercises two to three times a week can make your muscles stronger and improve your health. It’s important to use the right form to avoid injuries. If you’re new to weightlifting, think about getting advice from a trainer to learn how to do these exercises correctly.

Tips for Starting Safely

• Start with light weights or just your body weight to learn proper form.
• Rest for 30–60 seconds between sets to recover.
• Aim to train 2–3 times a week, giving your muscles a day to rest in between.
• Increase weights or reps gradually as you get stronger.
• Consider working with a trainer to ensure safe techniques.

I implement some of those exercises in my weekly routine. And suggest you to consider splitting them in 2-3 groups. S

Stay fit and healthy!