A PT shares 1 exercise you should do to build full-body muscle and stay youthful as you age

• Goblet squats offer many benefits with limited time and equipment, a physical therapist said.

• Simple exercise builds whole-body muscles and supports healthy bones and joints.

• Squatting taps into the pillars of fitness for better performance and long-term health.

34-year-old physical therapist Will Harlow works like someone decades his senior.

Their goals are very different; her clients regain mobility and independence, while Harlow works out and trains to “look good in a T-shirt.”

But the same basis principles of longevity Apply whether you are 18 or 80 years old.

In her new book, “Independence for Life,” Harlow maps out the four pillars of health that everyone should include in their exercise routine: strength, mobility, balance, and healthy bones and joints.

One exercise in particular ticked all the boxes, Harlow said. longevity and performanceWhether you’re a high achiever looking to gain muscle in less time or a fitness novice trying to improve your health.

Harlow says you don’t need a gym or a lot of equipment to get started, so don’t wait; The younger you start training for longevityYou can build more muscle and fitness for years to come.

“There’s no such thing as too early. And the earlier you start, the better foundation you’ll build,” Harlow said.

The best all-in-one workout for longevity

Harlow’s best exercise for all-around health and fitness goblet squatA movement that trains strength, stability and mobility simultaneously.

The exercise involves holding a weight, such as a dumbbell or other heavy object, in front of the chest with both hands (as if you were palming a giant drinking glass, as the name suggests).

This is it; You don’t need a gym or any experience with dumbbells, machines or other equipment, and the risk of injury is low.

“The nice thing about the goblet squat is that it’s extremely safe because if you get into trouble, you can drop the weight,” Harlow said.

Goblet squats work the entire body at once; It exercises the back, arm and leg muscles while controlling the weight. When squatting, the joints of your knees, hips and ankles also work. Additionally, placing the weight in front of your body activates your abs and hips.

Elite athletes and The best trainers love goblet squats to create explosive power. For the rest of us, goblet squats are a simple way to build the muscles necessary for healthy aging and mimic real-world activities like sitting and standing safely.

“It’s very important to keep this muscle in our body,” Harlow said. “Strength is just a sign of independence because if you are weak, you can’t open heavy doors, you can’t get in and out of the toilet without help, and you can’t get up and down on the floor.”

The ‘sweet spot’ of longevity

To get the most out of your squat workout, Harlow suggests focusing on this concept: reserve representatives: How many more reps can you complete before you hit? muscle failureWhen you can’t take it anymore.

Research shows that the specific number of repetitions is less important than the number of repetitions challenge your musclesIf you absolutely have to, practice until you can barely manage one or two reps.

For the best blend of strength, muscle-building, and health benefits, you want a weight you can lift for at least 10 reps, but no more than 20 reps, according to Harlow.

“This is a sweet spot to build muscle. It’s heavy enough to have an impact on your bone density and you’ll also improve your mobility, but not so heavy that you increase the risk of injury,” he said.

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