If you want good health, a long life and to feel your best well into old age, the number one most important thing you can do is strength-training, says Dr. Brett Osborn, author of “Get Serious, A Neurosurgeon’s Guide to Optimal Health and Fitness.”
“Our ability to fight off disease resides in our muscles. The greatest thing you can do for your body is to build muscle,” Osborn said citing a large, long-term study of nearly 9,000 men ages 20 to 80. After nearly 19 years, the men still living were those with the most muscular strength. (BMJ, formerly British Medical Journal, 2008).
Strength-training has health benefits for everyone, he adds, no matter their size.
“There are no secrets to a strong and healthier body; hard work is required for the body that will remain vital and strong at any age,” Osborn says. “Always practice proper form and safety. Otherwise, the result will be the opposite of your goal, an injury.”
Here’s another exercise he recommends:
The bench press mostly targets the chest, shoulders and triceps; it’s the most popular among weightlifters, and it’s very simple – trainees push the barbell off the lower chest until the arms are straight. This motion stresses not only the entire upper body, but also the lower body, which serves a stabilizing function. This provides a big hormonal response and plenty of bang for your buck.