Functional Strength

Top 5 Exercises you should be including in your program.

Top 5

As a long-time enthusiastic proponent of strength training, I asked JZ to weigh in (pun intended) on the Top 5 Functional Strength Exercises everyone should incorporate into their program. I asked her for 5 that didn’t require equipment or a gym. These can be done in many modifications whether you’re a beginner or you’ve had an active lifestyle for a long time so there are really no excuses. 

1. Pushups. I know, I know they sound scary and look hard. All my GenX-ers are having visions of Demi Moore and her progressive pushup scene that makes everyone want to throw up. Ok, maybe someday but today is not that day. Just start with 1. Start with your body angled and your hands on the wall or a table. There are so many ways to do pushups and get your form in tip-top shape before attempting a full pushup. But I will tell you from experience after doing a 22 pushups for 22 days challenge to bring awareness to Veteran Suicide a couple of years ago, that consistency really is your friend. They do get easier. You do get better and they build strength like nobody’s business. Not only do they work your pectoral muscles, triceps, and deltoids, but they also recruit your core muscles for support. So drop down and give me 22!!!

2. Planks. While you’re down there, you might as well do a plank. It’s just like it sounds, you hold your body on your toes and either hands or elbows like a plank of wood for a set amount of time. Again there are a number of modifications you can start with but the goal is to build up over time. This works all of the muscles in the core and if you squeeze your glutes and quads you can get them in on the action as well. Just be careful and don’t let your butt creep up or sag down. The Self Care Solution Book I’ve mentioned before has a month of Plank and Pushups Challenge and it really does do wonders for sculpting if you’re consistent with those two exercises. 

3. Squats. How often do you find yourself pushing yourself up off a chair or the couch using your arms for extra leverage? You might not even realize you do it. But you should be doing a squat instead. Don’t just plop down. Lower your body weight consciously. It’s a movement you do multiple times a day so of course, a squat should be part of your functional strength program. A squat works with some of the biggest muscles in your body, including your glutes, quads, core, and hamstrings. That’s basically half of your body. Keeping these muscle groups strong helps prevent injury and keeps your mobility healthy for years to come. Again you can find modifications to start to make sure you are using the correct form and not starting any bad habits.

4. Lunges. There are a plethora of variations you can do with a lunge to give your brain the variety it craves. Front Lunges, back lunges, diagonal lunges, walking lunges, bench lunges, and curtsey lunges all work the glutes, quads, and hamstrings for a comprehensive lower body exercise. Luunges take a bit of balance so if you’re just starting out you can use a wall or chair to steady yourself. Once you get more comfortable with the move, add weights for more resistance.

5. Single Leg Romanian Deadlift. I know they sound Greek, or Romanian, but these are good for your posterior chain. They also challenge your balance which is something to keep in mind as you age. Balance begins to decline in Midlife, starting at about age 50. So these are especially beneficial because they can help you prevent falls. Strength training helps to combat muscle weakness and unstable joints that can contribute to your loss of balance. 

So there you have it. 5 quick and simple moves that will give you a well-rounded workout routine to keep you active and healthy as you age.