Strength training is something everyone should incorporate into their routine. Coach Mike Kimani, CPT, the founder of Get Fit Mike’s Way, describes it as “the fountain of youth”—what our bodies are naturally designed to perform. Despite living in an era where desk jobs are common, and regular physical activity often takes a lower priority, it’s crucial to make a change. Mike offers some of the best strength workouts to rejuvenate your body, so pay close attention.

“While strength training can extend our lifespan, its primary advantage is to enhance the quality of our lives,” Mike explains. “It boosts metabolism, enhances bone strength, supports brain health, improves skin elasticity, helps in preventing chronic conditions, and ultimately, it ensures you feel great in your body and remain capable of doing everything you aspire to do.”

Mike outlines five essential strength exercises you should include in your fitness plan. To maintain a strong and robust physique, aim to train two to four times weekly for 30 to 60 minutes, ensuring these routines help preserve your health and vitality over the years.6254a4d1642c605c54bf1cab17d50f1e

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Squat (Goblet, Back Squat, Front Squat, etc.)

Squats train the core, glutes, quads, hamstrings, and lower back.

1. Stand tall with your feet placed shoulder-width apart, toes turned out just a bit.
2. Maintain a tall chest and engaged core.
3. Press your hips back and bend your knees as you descend into a squat.
4. Lower until your thighs become parallel to the floor.
5. Push through your heels to rise back up.

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Deadlift (Romanian Deadlift, Trap Bar or Barbell Deadlift)

The deadlift fires up your glutes, hamstrings, core, lower back, and traps.

1. Stand tall, feet hip-width apart, with a dumbbell in each hand.
2. Bend your knees slightly and hold the weights in front of your thighs.
3. Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
4. Squeeze your glutes to stand up tall.

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Bench Press (Or Pushup as a Bodyweight Alternative)

The bench press activates your chest, shoulders, core, and triceps.

1. Lie flat on your back on a workout bench, feet flat on the ground.
2. Grip the barbell just outside shoulder-width.
3. Lower the barbell toward your chest, maintaining a 45-degree angle with your elbows.
4. Press the barbell back up until your arms are straight.

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For pushups:

1. Begin in a high plank position.
2. Bend at the elbows to lower your torso toward the ground.
3. Press back up, keeping your body straight and core braced.

Pull-up (Or Assisted Pull-Up/Lat Pulldown)

Pull-ups train your back (lats), core, shoulders, and biceps.

1. Stand tall and grab onto a pull-up bar using an overhand grip, hands shoulder-distance apart.
2. Hang onto the bar with fully extended arms.
3. Pull your chest up toward the bar by bringing your elbows down and back.
4. Slowly lower back to the start position.
5. Use a machine or resistance band to decrease the load.

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Overhead Press

The overhead press fires up the shoulders, upper chest, triceps, and core.

1. Stand tall with your feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder level, palms facing inward.
3. Press the weights overhead, extending your arms.
4. Use control as you lower the weights to shoulder level.

Alexa Mellardo