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5 Strength training exercises you need to live a long and healthy life

By Priyanka Verma 
Updated Date

Exercises to live longer: Although all exercises are good for health, when we talk specifically about long and disease-free life, then strength training always tops the chart. Strength training is not only for those trying to shed kilos or gain muscle mass. It is equally beneficial and necessary for those just trying to stay fit and increase their level of physical activity.

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Lifting weight regularly can help to boost metabolism, strengthen bones and slower muscles loss, all the problems associated with old age. Now even in strength training, there are diverse exercises that can confuse people. But when your objective is to build up strength, improve your balance, and promote longevity there are only five moves you need to master- Squat, hinge, press, pull and lunge. Here are 5 exercises that you can do in 15 minutes to increase your longevity.

​​​ Dumbbell goblet squat

Step 1: Stand straight with your feet wider than hip-width apart.

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Step 2: Hold one end of a dumbbell (vertically) with both hands close to your chest.

Step 3: Bend your knees and push your butt back to come into a squat (thighs parallel to the ground).

Step 4: Keeping your spine and neck straight, hold the pose for a few seconds before returning to the starting position.

Dumbbell lunges

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Step 1: Stand on the ground with your feet hip-width apart and a dumbbell in each hand

Step 2: Move your left leg 1 foot forward and lower your body until both your front and back legs make 90 degrees angle.

Step 3: Your front leg should not cross your toes.

Step 4: Pause, rise and take your right leg back to the starting point to complete one rep. Repeat the same with the left leg.

Dumbbell row

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Step 1: Stand straight and grasp a pair of dumbbells in each hand.

Step 2: Bring your hands in front of your body with palms facing your body. It is the starting point.

Step 3: Bend your elbows and push your shoulder blades back to lift the dumbbells to your chin level.

Step 3: Pause, then slowly lower the dumbbells back to the starting position.

​Dumbbell shoulder press

Step 1: Sit on the bench with your feet resting on the floor.

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Step 2: Hold a dumbbell in each hand and at the shoulders, with an overhand grip. (Elbows bend and palms facing forward).

Step 3: Inhale and extend stretch your hand overhead.

Step 4: Then bring it back to the starting position to complete one repetition.

​Dumbbell Romanian deadlift

Step 1: Stand on the ground close to pair of dumbbells with your feet hip-width apart.

Step 2: Hinge forward at your hips, keeping your spine straight to hold dumbbells.

Step 3: Grip a dumbbell in each hand and draw your shoulders back, engage your core.

Step 4: Tighten your glutes, hamstrings to drive your feet into the ground and stand straight, lifting the weight to about your upper thighs.

Step 5: Pause for a minute, then lower the weight between your knees and toes. Repeat the movement.

Further reading:
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