5 Foundational Strength Movements to Build Muscle and Longevity

Building muscle is essential for everyone, not just bodybuilders. Strength training is associated with stronger bones, healthier joints, reduced pain, and a longer lifespan. According to Charlie Grundas, a certified personal trainer and owner of We The Collective Fitness in Chicago, getting stronger is directly linked to longevity. He notes that it also enhances athletic performance and maintains fluid movement during daily tasks like carrying groceries or climbing stairs.

For those new to resistance training, Grundas advises focusing on five foundational movements: squat, hinge, push, pull, and carry. These exercises mimic natural human motions and form the basis of a full-body routine. Experts suggest incorporating these into two full-body workouts per week. As the movements become easier over several weeks, individuals can gradually increase the number of exercises or the weight used.

The rear-foot-elevated split squat, also known as the Bulgarian split squat, is highlighted as an effective way to maintain the ability to stand from a seated position. Will Hewitt, director of training at Flight House Fitness in Charlestown, Massachusetts, explains that this single-leg variation builds strength and stability, which is crucial since walking, running, and stair climbing are inherently single-leg activities. To perform the exercise, stand on one leg with the toes of the other foot elevated on a bench or step behind you. Keeping your weight in the standing foot, bend the knee to lower your body until the back knee hovers just above the floor, then drive through the front foot to return to the start. Aim for 8 to 15 repetitions per side. If balance is an issue, Hewitt suggests keeping both feet on the floor in a staggered stance and lowering until both knees are bent at 90 degrees.

The Romanian deadlift is a primary lower-body movement that also engages the forearms, upper back, and grip strength when weight is added. Starting with feet hip-width apart and a slight knee bend, hold a dumbbell in each hand or a loaded barbell in front of your thighs. Push your hips back and lower the weight while maintaining the slight knee bend until you feel a stretch in the hamstrings. Pause briefly, then drive through your feet to return to standing. Beginners can start with a single kettlebell to reduce lower-back apprehension and improve comfort.

PUSH-UPS target the shoulders, chest, and core. Hewitt describes a push-up as essentially a moving plank. Begin balancing on your hands and the balls of your feet, with hands positioned under your shoulders and legs straight. Bend your elbows to lower your chest toward the floor as far as comfortably possible, then press back up. For those finding full push-ups challenging, Hewitt recommends starting with an incline variation using an elevated surface, such as a wall, counter, desk, or even large books, progressively moving to lower surfaces as strength improves.

PULL-UPS test shoulder mobility, upper-body strength, and grip. Grundas emphasizes that pull-ups develop back strength, which powers upper-body movements and improves stability. He notes that many people neglect their back muscles in favor of visually prominent muscles like biceps and abs. To perform a pull-up, hang from a bar with palms facing away and hands shoulder-width apart. Keep shoulders back and down, then pull yourself up until your chin clears the bar before slowly lowering back down. Modifications include using resistance bands for assistance or trying chin-ups with palms facing toward the body.

The FARMER’S CARRY mimics real-world tasks like transporting groceries. Grundas points out that strong grip strength is a key indicator of overall health, with research linking weaker grip in older adults to accelerated aging and higher risks of heart disease and death. To perform the carry, stand with feet hip-width apart, holding a dumbbell or kettlebell in each hand. Keep your spine long and shoulders down and back, then walk forward for a set distance or time. You can adjust the weight or try holding a single heavy weight on one side to challenge your balance without leaning.

Generally, adults should aim for at least two full-body strength-training sessions weekly. The National Academy of Sports Medicine suggests starting with 12 to 20 repetitions per exercise, performed one to three times, with up to 90 seconds of rest between sets. If you can only complete eight or fewer reps initially, begin there and build gradually. Certified personal trainers and strength and conditioning specialists can provide personalized guidance, helping identify the best exercises and modifications based on individual goals and abilities. “It’s totally normal to feel a little lost,” Hewitt says. “We’re going to do it in a way that works for you and wherever you’re at.”