Moving consistently and moving well are vital ingredients for longevity at any age, according to Joe Williams, trainer and studio manager at F45 and FS8 Oxford Circus.
“Whether beginner or experienced, your training should cover all movement patterns,” says Williams.
“That means challenging it through all three planes of motion—frontal, sagittal and transverse.”
Regularly moving your body in all of these ways will not only build strength—especially important as we naturally lose muscle with age—but will also help retain or gain mobility, helping you stay independent and mobile.
Most of us spend nearly all our time moving in the sagittal plane, moving forward and back, doing things like walking and running.
We often neglect the two other planes of motion: frontal (side-to-side movements) and transverse (rotational movements).
Over time this can lead to weaknesses and imbalances that can affect your overall strength and mobility.
Williams has a remedy. He recommends regularly practicing these six exercises that target each movement pattern.
Six moves for longevity
1. Bodyweight squat
“You can't beat the squat for developing lower-body strength and mobility,” says Williams.
“Once you can master a bodyweight version you can then load it with a goblet squat—holding a weight close to your chest—then build up to a barbell front or back squat.”
Read through our guide on how to squat to learn about common pitfalls.
2. Single-leg deadlift
If you’ve mastered a basic deadlift, Williams suggests progressing to a single-leg version that challenges your balance and builds unilateral strength.
“You don't need to go heavy but this is a key skill to aspire to,” he says.
Try practicing a deadlift with dumbbells first if you’re new to deadlifts and the hinge movement pattern.
3. Lateral lunge
Stepping sideways and bending the leading leg while keeping the other leg straight will train your body through the often-overlooked frontal plane of motion.
“Lateral lunges can be very challenging but by slowly progressing the movement, you will increase flexibility and strength around your hips, knees and ankles,” says Williams.
4. Suspension trainer inverted row
Williams recommends swerving the pull-up bar and instead focusing on developing pulling mechanics with inverted rows.
Using a suspension trainer allows you to use both hands or progress to single arm variations, as well as introducing rotation at the top.
Exercising without a suspension trainer? Try a bent-over row with a pair of dumbbells instead, to strengthen your back, biceps and grip.
5. Push-up
“It’s an obvious one, but it’s the best exercise,” says Williams, even though, he says, 80% of people can’t do a full rep on their toes.
If that's you, Williams recommends progressing through modified push-ups, starting with an incline push-up with your hands on a wall or bench, then progressing to knees on the floor, before tackling the standard version.
“Don't get impatient and skip these steps or it’ll count against you in the long run,” says Williams.
See our guide on how to do a push-up if you need step-by-step instructions on easier variations.
6. Kneeling wood chop
Williams’ favorite exercise to develop strength and mobility through the transverse plane of motion is the wood chop.
“Ideally you’d use a cable machine that delivers consistent tension throughout the exercise,” he says.
If that's not available, he suggests using a dumbbell or light weight plate to practice the move.
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