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The #1 Strength Workout To Live to 100 and Beyond, Trainer Reveals

Live a long, healthy, and amazing existence by staying active.
FACT CHECKED BY Alexa Mellardo

Many individuals strive to live a long, healthy, and amazing existence. There's no "quick fix" to make this happen—you can't simply snap your fingers—but if you develop healthy habits and stick to them, you'll be well on your way to leading the long life you desire. Consuming a healthy diet and doing everything in your power to build and preserve lean muscle mass is key. To get you going in the right direction, we've put together the #1 strength workout to live to 100 and beyond.

If you're feeling inspired, take some pro tips from centenarians who reside in the Blue Zones, which include Ikaria, Greece; Okinawa, Japan; Sardinia, Italy; Loma Linda, California; and Nicoya Peninsula, Costa Rica. These individuals consume healthy foods like avocados, salmon, nuts, chickpeas, fava beans, almonds, tomatoes, bitter melons, green tea, and brown rice on the regular, according to NPR. These centenarians also know how to get active; for example, individuals who live in Okinawa pursue martial arts, specifically a version of tai chi that's inspired by dance (via Blue Zones). Needless to say, moving your body and activating your muscles is a major key to longevity.

One of the most crucial things you can do in order to live a long, healthy life is to perform strength training. This is because it helps sculpt and maintain lean muscle mass, which you naturally lose as you grow older. Muscle can be considered a fountain of youth, since it keeps your body strong and elevates your metabolism. For most individuals, I recommend strength training at least three times a week, with an emphasis on full-body workouts that incorporate fundamental movement patterns.

If you're not sure where to begin, we have you covered. Let's get into the #1 strength workout to live to 100 and beyond.

Barbell Romanian Deadlift

barbell romanian deadlift
Tim Liu, C.S.C.S.

To get started with your Barbell Romanian Deadlift, take hold of a barbell, and position it in front of your body. Keep your chest tall and knees soft as you hinge your hips back while dragging the barbell down your thigh. When you feel a solid hamstring stretch, bring your hips forward, squeezing your glutes to finish the motion. Perform 3 sets of 10 reps.

Related: The Best Exercises To Live to 100 and Beyond, Trainer Reveals

Feet Elevated Dumbbell Pushups

dumbbell feet elevated pushups, workout for faster metabolism after 40
Tim Liu, C.S.C.S.

Next up, we have Feet Elevated Dumbbell Pushups. To get started, place a pair of dumbbells in front of you while positioning your feet on top of a stable surface. Keep your core tight, hips high, and chest tall, as you use control to lower your body until your chest is an inch or two above the floor. Then, push your body back up, flexing your upper pecs and triceps to finish the movement. Perform 3 sets of 10 to 15 reps.

Related: 5 Exercise Habits to Slow Muscle Aging, Trainer Reveals

Wide Neutral Grip Lat Pulldowns

neutral grip lat pulldowns workout to live to 100
Tim Liu, C.S.C.S.

For Wide Neutral Grip Lat Pulldowns, you're going to grab the wide parallel grip attachment at the lat pulldown station with your palms facing each other. Lean back just a bit as you pull the handle down to your sternum, squeezing your upper back and lats. Create resistance on the way back up until you get a full stretch at the top. Then, move on to the next rep. Perform 3 sets of 10 reps.

Bench Pistol Squats

bench pistol squat
Tim Liu, C.S.C.S.

Start your Bench Pistol Squats by sitting down on a bench with one knee bent at a 90-degree angle and the other leg straightened out. Keeping your chest tall and core tight, drive through the heel of the leg that's on the floor to come up, flexing your quad and glute to finish. Lower your body using control until you gently sit down on the bench. Perform 3 sets of 10 reps for each leg.

Farmer's Walk

farmer's walk
Tim Liu, C.S.C.S.

Last but not least in this workout to live to 100 and beyond, gear up for the Farmer's Walk. Begin this exercise by holding a pair of heavy dumbbells by each side. Keep your chest tall, core tight, and spine neutral. Brace your abs hard, then begin walking with control for 50 to 100 feet. Once you complete the distance, turn around, and walk back to the start.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim