People exercise for various reasons. However, if you are approaching middle age, the goal of your workout should ideally be longevity.

“When we talk about longevity, we’re talking about building a body that can support you in the future: a body that is strong, agile, and pain-free in the long term,” said Louis Chandler, Head Trainer at Alo Moves in Los Angeles.

According to Chandler, strength training plays a key role in this process. Maintaining muscle mass helps improve joint stability, posture, balance, and metabolic health. “All of these become increasingly important as we age,” he explained.

For those who want to work out with longevity in mind, Chandler recommends three strength exercises that target the core and lower body.

The core supports the torso and protects vital organs, helping you stay upright while sitting or standing. Meanwhile, the lower body powers forward, backward, upward, and downward movements.

Strengthening these areas, he said, enhances balance, posture, and mobility.

1. Goblet Squat

Set: 1–3 | Reps: 10–12

• Stand with your feet slightly wider than hip-width apart. Hold a dumbbell or kettlebell close to your chest with both hands, keeping your elbows tucked in.
• Engage your core and keep your chest lifted.
• Lower into a squat by bending your knees and pushing your hips back, ensuring your weight is evenly distributed and your heels stay on the floor.
• Pause when your hips are level with your knees (your elbows will be near your knees at this point).
• Drive through your heels to return to standing, keeping your spine straight.

“Goblet squat helps build lower-body strength, improve posture, and increase core engagement,” Chandler explained.

The move also trains the body to move efficiently through the hips and knees, which is vital for maintaining mobility and independence with age.

Chandler added that it’s easy to increase resistance as you get stronger. “It’s suitable for all fitness levels and can be adjusted over time,” he said.

2. Reverse Lunge

Set: 1–3 | Reps: 8–10 per side

• Stand with your feet hip-width apart, arms relaxed at your sides or on your hips for balance.
• Keep your chest upright and your core engaged. Step your right foot back, bending both knees about 90° to lower your body. Ensure your front knee stays directly above your ankle.
• Push through the heel of your front foot to return to standing.
• Repeat on the other side, alternating each rep.

“Reverse lunge is a functional lower-body movement that strengthens the legs while improving balance, stability, and unilateral control,” Chandler said.

He prefers reverse lunge over the standard lunge because it places less stress on the knees, making it more joint-friendly.

“Each rep also activates the core, building coordination and control that support everyday movement,” he added.

3. Plank

Set: 1–3 | Duration: 20–30 seconds

• Begin in an all-fours position.
• Step your feet back until your body forms a straight line (you can stay on your hands or lower to your forearms for more challenge).
• Keep your body aligned from head to heels, tightening your core, glutes, and legs. Avoid letting your hips sag or rise too high. Focus on maintaining a neutral spine and steady breathing.
• Hold for 20–30 seconds to start, gradually increasing duration as your strength improves.

“Plank is a simple yet highly effective exercise to build core strength and postural stability,” Chandler said.

Strong core muscles, he explained, support the spine, enhance balance, and improve movement quality in daily activities.

Source: Fit&Well