Banded Back Squat 10×2 at 50% 1RM
Back Squat 3-3-3
Single Leg Hip Bridge 3×20
Weighted GHD Hip Extension 3×20
Banded Good Mornings 1×100
The secret to a longer life may be a barbell: Strength training as you age reduces your risk for death, according to a new study from Penn State College of Medicine.
Researchers surveyed people age 65 or older about their exercise habits and then tracked them for 15 years. Nearly a third of the study participants died during that period.
Less than 10 percent of the subjects strength trained, but those select few were 46 percent less likely to die during the study than everyone else.
Sure, you could say that older folks who lift must be in better health to begin with. But even after adjusting for BMI, chronic conditions like diabetes and hypertension, and habits like total physical activity, drinking, and smoking, lifting was linked to a 19 percent reduced risk of death.
Strength training can keep you active and independent in your golden years, says study author Jennifer Kraschnewski, M.D. Not only does it strengthen your muscles, resulting in better stamina and balance, but it also increases your bone density.
Together, those factors reduce your risk for falls and fractures—major causes of disability for older people.
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