Future-proofing your body might not be a priority if you’re under 30, but it is one of the best reasons to work out.
Keeping your body fit and strong now will ensure you can still move easily when you’re retired.
This workout from expert trainer Rachel Sacerdoti incorporates multiple functional movements designed to “improve your ability to lift, carry, stand and move with control.”
The low-impact exercises also improve balance and body awareness, which can deteriorate with age, by focusing on core stability and compound movements.
Sacerdoti also includes moves like the deadlift, row and farmer carry to improve grip strength, which tends to weaken as we age. “Grip strength is vital for lifting, pulling, and everyday hand function,” she says.
How to do the workout
Repeat the workout three times with a 30-second break between sets.
- Squat x12
- Deadlift x12
- Row x12
- Plank x40secs
- Farmer carries x1min
1. Squat
Sets: 3 Reps: 12
- Stand with feet hip-width apart.
- Bend your knees to lower into a squat. Keep your chest upright and back straight.
- Pause when your thighs are parallel to the floor or lower.
- Push through your heels to return to standing.
- Add a weight to make it more challenging.
Why squats?
“Squats build strength in the glutes, quads, hamstrings and core, and they are a key functional movement,” says Sacerdoti. “They can help improve mobility and leg strength, and support daily activities like standing, sitting, and lifting.”
2. Deadlift
Sets: 3 Reps: 12
How to do it
- Stand with feet hip-width apart with a weight (like a dumbbell or barbell) in front of you.
- Hinge at the hips and reach down towards the weights. Keep movement in your knees to a minimum; the bend should come from your hips.
- With the weights in your hands, engage your core, keep a neutral spine and stand up, pushing your hips forward.
- Lower the weight back down with control.
Why deadlifts
Picture yourself reaching down to lift up a pet or grandchild when you’re older. Worried you’re not going to be able to? Enter the deadlift.
“Deadlifts target the posterior chain such as hamstrings, glutes and back while strengthening the hips and core,” says Sacerdoti. “This is one of the best moves for building full-body strength, especially the muscles that protect your lower back and improve posture.”
3. Row
Sets: 3 Reps: 12
How to do it
- Stand with feet hip-width apart and weights (like dumbbells) in your hands.
- Hinge at the hips and bend over so that your torso is angled at 45°.
- Straighten your arms so the weights hang down.
- Keeping your arms close to your sides, bend your elbows and row the weights up towards your rib cage.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the weights and repeat.
Why rows
“Rows strengthen the upper back, lats, rhomboids and biceps. They balance out pushing movements [like press-ups] and improve posture by correcting rounded shoulders,” says Sacerdoti.
From a practical standpoint, rows help you to build the strength you need to open doors, walk the dog and pull yourself up if needed.
4. Plank
Sets: 3 Time: 40secs
How to do it
- Come onto your hands and knees, with hands under your shoulder and knees under hips.
- Step your feet back so your legs are straight and your body forms a straight line from your shoulders to your heels. Don’t let your hips drop.
- To make this move harder, lower down onto your forearms.
- Hold for 40 seconds.
Why plank
The plank is nobody’s favorite exercise but it is great for building core strength, which we need to keep us upright, balanced and mobile.
“Planks build deep core stability, strengthen the shoulders and improve overall body control,” says Sacerdoti. “Core engagement is essential for protecting the spine and supporting all other movements in this workout.”
5. Farmer carry
Sets: 3 Time: 1min
How to do it
- Stand with feet hip-width apart and heavy weights either side of your feet.
- Engage your core and hinge at the hips to bend over and pick up the weights.
- Stand tall and walk slowly and with control for one minute.
Why farmer carries
There’s a reason farmers are some of the strongest people around, and it’s due to the physicality of their jobs. We can emulate a little of their day-to-day in the gym with the ultimate functional move: the farmer carry.
“The farmer carry challenges grip, core, shoulders, and legs. It stimulates daily movements [like carrying groceries or bags] and builds total-body strength, improving posture and coordination.”
