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Strength training is essential for leading a healthy and independent life. This type of exercise not only contributes to joint health and increased muscle mass but also helps improve posture, reduce inflammation, and alleviate stiffness—crucial benefits as one ages. To provide valuable insight on maintaining strength and mobility, we consulted with a fitness expert who offers top-notch strategies that can make you feel decades younger. (Your future self will thank you!)
“Scientific research indicates that muscle mass is intricately linked to a longer lifespan,” notes Charles Toliver, a certified trainer from Planet Fitness. “Individuals who neglect strength training are more prone to experiencing accelerated muscle and collagen loss as they age. This places them at a higher risk for chronic conditions such as diabetes, heart disease, and osteoporosis.”
Below, Charles breaks down five essential strength habits that will make you feel 20 years younger.
5 Strength Moves To Feel 20 Years Younger
Begin With Mobility Work
Before diving into strength training, Charles recommends focusing on mobility.
“Engaging in mobility exercises helps to warm up your joints and engage important muscle groups,” Charles elaborates. “It promotes better blood circulation, improves balance, and prepares your body for more intense workouts, thus reducing the likelihood of injuries. By keeping your joints agile, preventing stiffness, and enhancing overall mobility, you can regain a sense of freedom and control akin to your younger years!”
Be Mindful of the Tempo of Every Rep
The tempo of your reps matters!
According to Charles, “Slowing down your reps builds control and increases time under tension. It also increases time under tension, which recruits more muscle fibers and deepens the mind muscle connection. It promotes healthy joints, stronger tendons, and faster visible results, making your body look and function younger.”
Emphasize Basic Movement Patterns
Foundational movements like hinges, pushing, pulling, squats, and carries challen daily actions and boost real-world strength.
“Additionally, twisting the torso to activate the obliques strengthens and increases mobility in the spine, preventing stiffness and muscle imbalances,” Charles tells us. “This will help improve daily function, posture, and coordination, helping you feel strong, stable, and confident in your movements.”
Always Stretch After Working Out
Engaging in post-workout stretching is easily overlooked—but it shouldn’t be. In fact, it helps keep your body limber.
“Static stretching post-workout helps muscles recover, reduces soreness, and improves joint flexibility,” Charles says. “For youth benefits, it reduces tightness, prevents injuries, and keeps you feeling loose and agile instead of stiff and achy.”
Get Solid Rest
Optimizing your bedtime to routine to promote a good night’s rest is essential in helping your body recover.
“Without proper sleep, your body can’t repair or rebuild muscle,” Charles explains. “Overtraining without rest accelerates aging and limits results. Quality sleep of seven to eight hours leads to faster recovery, better hormonal balance, and improved energy, helping you look and feel years younger.”
Alexa Mellardo
