That’s such a good question.
I get these questions very regularly. Over and over. But here’s the problem. There’s no one answer to any of these questions.
The fitness world exists almost exclusively in shades of grey. Nothing is black and white.
Every answer has to start with a qualifier of some kind, for two reasons: Everybody is different and every body is different. One solution that works well for one client may not work as well for another. Every person has different fitness goals. Every person has a different injury and trauma history and every person is at a different point in their lives and considerations must be paid to that.
It’s important – especially as we get older and older, especially – to consult with a fitness professional who will help guide us as we continue our own personal fitness journeys.
It’s even intimidating to go into a gym, let alone work out near or around a bunch of young kids for whom movement and exercise seem effortless. It can be a lot to handle.
Yet another reason to consult with a professional who can help you.
What’s the best exercise for overall body strength?
Again, it depends on what you’re dealing with but in this case, I would argue the benefits derived from the deadlift done with a trap bar (a weight bar that you can step into and left without having to bend as much as you do with a regular weight bar) or a dumbbell goblet squat are the two best exercises for older people looking to build overall strength.
Avoid putting pressure on your spine with a back squat. Avoid bending too much in a traditional deadlift. The range of motion on the legs is similar and your spine will remain intact, which is beneficial. It only takes a few pounds of pressure on a flexed spine for damage to occur. If you don’t have a trap bar, doing what I call ‘deadsquats’ where you move dumbbells from the side of your hip, clearing your knee as you bring them to the front of your body, then standing back up. Keep your chest proud and your knees and toes aligned as you squat.
They engage your upper body and many of the muscles in the torso as well as being a great way to strengthen your legs.
It’s just one exercise, but if you’re new to the gym, it’s exactly where I’d start.
You can’t go wrong doing squats. Be sure that your spine is not overloaded and your chest is proud. Aligning your knees and toes is also paramount. Just a few basics if you think you want to try to head in in your own.
On the other hand, if you’re still unsure, I highly recommend reaching out and getting started today. Shake off the winter blahs and start feeling better immediately.
Call or text me at 54-742-5465 or e-mail me at marclalondefitness@gmail.com to get started as soon as today or tomorrow.
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