4 exercises to help you live four years longer

Strength training, especially if you’re a runner, becomes all the more important as you age. For starters, regular strength training helps you to build the power and resilience you need to run faster, more efficiently and with less risk of developing an injury – and if you’re a more mature runner, doing consistent strength training can also keep your mobility in check and prevent health issues such a sarcopenia, which is a decline in muscle mass, strength and function.

The NHS recommends that adults complete two days of strength training per week, covering all the major muscle groups, to increase bone strength and muscular fitness. However, despite this advice, the NHS reports that participation in strength training drops with age, falling by 61% between the ages of 45 and 71.

Recent research published in Biology says that adults who do 90 minutes of strength training a week are more likely to increase their lifespan by four years – so, no matter what your age, there’s good reason to make it a habit. If strength training seems scary or complex, you’ll be relieved to know that you can reap rewards from even the simplest strength moves. To prove this, Natasha Tavares, a personal trainer at Muscle Booster, shares the four best, fuss-free exercises that might just add four years to your life...

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1. Step-ups

Why does it work?

‘Step-ups are great for building strength in your quads and hamstrings,’ says Tavares. ‘This helps to protect the knees and hips, which are two areas that can become stiff and sore as you age. Both can also take longer to repair as you grow older, so strengthening them can help to minimise injury.

‘Step-ups additionally engage the glutes and core, which play an important role in maintaining good posture, reducing strain on your muscles and joints,’ adds Tavares. ‘Generally, they are beneficial for lower body conditioning, enhancing your core stability and balance.’

How to do it

Stand about six inches away from an elevated surface such as a bench, box or stepper.
Step up onto the platform with your right foot, pressing through your heel to straighten your leg.
Bring your left foot to meet your right foot on the platform, standing tall.
Step back down with your left foot, bending your right knee as you lower.
Bring your right foot down to meet your left foot on the ground.

Workout variations

Beginner

Step onto a platform that is six to eight inches tall.
Complete two or three sets of 8-10 repetitions per leg, with 60 seconds of rest between sets.

Intermediate

Step onto a platform that is 10 inches tall.
Complete three sets of 10-12 repetitions per leg, with 30-45 seconds of rest between sets.

Advanced

Step onto a platform that is 12 inches tall.
Complete three or four sets of 12-15 repetitions per leg, with 30 seconds of rest between sets.

2. Walls sits

Why does it work?

‘Wall sits are great for developing lower body strength, particularly in your quads, as well as core stability and muscular endurance,’ notes Tavares. ‘A strong core plays a key role in supporting your spine, which can reduce lower back pain and improve posture. Strengthening your quads can also help to support everyday activities like climbing stairs and walking, as they are better able to absorb impact and reduce strain on your joints.’

How to do it

Stand with your back flat against a wall, with your feet hip-width apart.
Keeping your back in the same position, lower yourself into a squat position, with your knees and hips at a 90-degree angle.
Push up through your heels and return to the starting position.

Workout variations

Beginner

Complete three sets of 20-30 seconds, with a 30-second rest.

Intermediate

Complete three sets of 45-60 seconds, with a 30-second rest.

Advanced

Complete three sets of 90-120 seconds, with a 30-second rest.

3. Hip lifts

Why does it work?

According to Tavares, the back ‘shouldn’t be overlooked’ when you’re doing strength training – especially since, according to research published in 2024, around 60% of people will experience lower back pain at some point in their lives. ‘An effective place to start is with hip lifts, which primarily target the glutes, but also engage the lower back, core, chest and shoulders,’ she adds. ‘When glutes are weak, the pelvis can become unstable, often leading to compensation in posture and movement and ultimately contributing to lower back strain.’

How to do it

Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Gently press your lower back into the floor and engage your core without arching.
Raise your hips off the floor until they are in line with your knees and shoulders – avoid letting your hips sag or over-extending your back.
Pause briefly, then slowly lower your hips back down with control.

Workout variations

Beginner

Complete three sets of 10 repetitions, holding for up to 10 seconds at the top.

Intermediate

Complete three sets of 8-10 repetitions, holding for 20 seconds at the top.

Advanced

Complete three sets of 8-10 repetitions, holding for 30-45 seconds at the top. This can be modified by doing this single-leg to make it more challenging.

4. Push-ups

Why does it work?

‘Push-ups are a highly effective full-body exercise that primarily target your chest, shoulders, triceps and core muscles,’ says Tavares, who adds that push-ups can also engage the glutes, lower back and legs when done with proper form. ‘Building upper body and core strength supports and enhances functional strength for day-to-day life and will help to reduce the risk of injury.’

How to do it

Begin in a high plank position, with your hands slightly wider than shoulder-width apart and your legs extended behind you.
Engage your core and glutes so that your body forms a straight line from your head to your heels.
Lower yourself to the ground, bending your elbows until they are at a 90-degree angle and you’re about an inch away from the floor.
Press through your palms and push yourself back up to the starting position, keeping your body straight throughout.