Gone are the days when gym sessions were just about changing the way you look. More and more people are now aware that exercise is one of the most effective things you can do for your long-term health.
Rachael Sacerdoti, a personal trainer and founder of the coaching platform It’s So Simple is an advocate for adopting strength training if you want to age well.
“If someone has a good muscle base, they’re increasing their quality of life and longevity,” she tells Fit&Well.
If you’re new to weights and feeling apprehensive at the thought of getting started, Sacerdoti suggests beginning with one simple, versatile move: the lunge.
“Doing any form of lunge will hit your glutes, quads and core,” says Sacerdoti: “It works balance, mobility and stretching—it’s very versatile.”
“Any lower-body exercises—squats, lunges and deadlifts—are good because the lower-body contains the largest muscle groups and muscle building is really important—it’s like the holy grail when it comes to longevity,” she says.
How to do a lunge
Sacerdoti says any type of lunge is great for building muscle and supporting longevity. Once you can comfortably perform three sets of 10 bodyweight lunges, you can progress by adding weights.
Both forward and reverse lunges are effective options. The difference between a forward lunge and reverse lunge is the forward lunge places more emphasis on your quads, while the reverse lunge activates the glutes and hamstrings.
How to do a reverse lunge
- Stand with feet hip-width apart, holding a dumbbell in each hand at your sides or using just your bodyweight.
- Step back with one leg, bending the front knee and lowering your back knee until it taps the floor or close to. Both knees should be at roughly 90° angles.
- Pause then drive through your front leg to return to the starting position.
- Complete 10 to 12 repetitions, then switch sides.
How to do a forward lunge
- Stand with feet hip-width apart, holding a dumbbell in each hand at your sides or practice the move without weight.
- Step forward with one leg, bending the front knee and lowering your back knee until it taps the floor or close to. Both knees should be at roughly 90° angles.
- Pause then drive through your front leg and return to the starting position.
- Complete 10 to 12 repetitions, then switch legs.
Expert tips to nail the lunge
Even though the lunge looks straightforward, form is crucial to getting the most out of the move and keeping your joints safe.
Sacerdoti says the biggest mistake she sees is people trying to keep their feet in a single line when lunging.
“Instead of putting your feet directly behind each other, think about being on a train track,” she says. Imagining your feet are on these parallel tracks will help with balance.
Sacerdoti also advises that you protect your knee joint, by making sure the knee on your front leg doesn’t overshoot the ankle.
“That’s when people can experience pain,” she says.
Even though they’re called forward and backward lunges, Sacerdoti says you should think about the movement being vertical.
“Think of yourself as a spring, going down and up rather than forwards and back,” she says.
This will help build drive, power and control. It will also help keep your upper body upright—a forward collapsing torso is another common pitfall.
How to use lunges for longevity
For best results in training for longevity, Sacerdoti recommends using the principle of progressive overload, which means gradually increasing the weights you’re lifting over time.
She also Sacerdoti recommends training to failure, which means doing an exercise until you can no longer do another repetition with proper form.
“By the time you’ve completed 75% of your reps, you want to make sure that you’re really being challenged,” she advises.
Try adding lunges to your workout routine at least twice a week to see improvements in strength, mobility and confidence.
