Strength training isn’t just for gym enthusiasts—it’s essential for everyone, especially as we age. Building muscle, improving bone health and boosting metabolism are just a few of the benefits.
"Strength training becomes even more important as you get older because you naturally lose muscle," explains personal trainer and Peloton instructor Hannah Frankson: "The sooner you start strength training, the better foundation you've got."
Frankson, known for her bike and strength classes at Peloton, has created a foolproof six-move workout designed to target the entire body. "This is a bit of a cheat sheet," she says.
The best part? It's time-efficient, adaptable for home or the gym, and easy to modify to keep things fresh and fun. Remember to do a quick warm-up
How to do this six-move full-body workout
This full-body routine features six exercises that mimic natural movement patterns, engaging a range of muscles. Each exercise falls into one of six categories: squat, deadlift, vertical push, vertical pull, horizontal push and horizontal pull.
"If you break down any exercise, it pretty much always forms one of these six key movements," Frankson explains.
Frankson recommends completing three sets of 12-15 repetitions of each exercise. Ensure you choose a weight that is manageable but challenging for this rep range.
"It might get hard at rep 12, but it shouldn't feel like you can't lift the weight again," Frankson says. If you need more guidance, read through our piece on what dumbbell weight you should choose.
Squat
Sets: 3 Reps: 12-15
The basics: A squat is a lower-body exercise that involves bending at the hips and knees.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Bend your knees, push your hips back as if sitting in a chair, keeping your chest up and weight in your heels.
- Lower until your thighs are parallel or lower to the floor.
- Press through your heels to return to standing.
- To increase the difficulty, hold a weight close to your chest.
Deadlift
Sets: 3 Reps: 12-15
The basics: A deadlift is primarily a lower-body exercise, although it engages upper-body muscles too, as you hinge from the hips.
- Hold a dumbbell in each hand in front of your thighs, standing with feet hip-width apart.
- Push your hips back, hinging at the hips while keeping a slight bend in your knees and a flat back.
- Lower the dumbbells down your legs to mid-shin, until you feel a stretch in your hamstrings.
- Squeeze your glutes and engage your core as you return to standing, keeping the dumbbells close to your body.
Vertical push
Sets: 3 Reps: 12-15
The basics: Vertical push exercises involve lifting a dumbbell in an upward motion, generally targeting the shoulders. Frankson recommends the dumbbell shoulder press as an at-home option.
- Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward and elbows bent at a 90° angle.
- Press the weights overhead, keeping your elbows slightly soft at the top as the weights come together.
- Lower the dumbbells back to shoulder height.
Vertical pull
Sets: 3 Reps: 12-15
The basics: A vertical pull movement involves pulling your bodyweight overhead against a form of resistance, engaging forearms, biceps and the back, like in a chin-up or pull-up. As an at-home alternative, Frankson suggests the dumbbell pull-over.
- Stand with your feet hip-width apart, hold one dumbbell with both hands at chest height extended in front of you.
- Raise your arms straight overhead, keeping a slight bend in the elbows.
- Feel a stretch in your chest and lats, then return the dumbbell back to the starting position. For a greater range of motion, you can also start this movement by holding the dumbbell at your thighs.
Horizontal push
Sets: 3 Reps: 12-15
The basics: The press-up is the most common horizontal push exercise, which you can do anywhere with just your bodyweight. This will help build strength in the chest, shoulders and triceps.
- Form a plank position with your hands under your shoulder and your body forming a straight line from your head to your heels. Your knees can be lifted or on the floor.
- Lower your chest slowly by bending at your elbows while keeping a flat back.
- When your chest is just above the floor, push back up to the starting position.
Horizontal pull
Sets: 3 Reps: 12-15
The basics: Horizontal pull exercises are designed to strengthen the back muscles primarily, including the lats and the traps. Frankson recommends incorporating a dumbbell row for this part of the workout.
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Hinge at your hips, keeping your knees slightly bent, back flat and torso nearly parallel to the floor.
- Pull the dumbbells toward your hips by squeezing your shoulder blades together.
- Lower the weights back to the starting position and repeat.
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