I’m a competitive powerlifter at 68: Here are the 3 functional exercises I use to build full-body strength

Strength Training Secrets from a Senior Planet Champion: 3 Essential Exercises for Building Muscle and Longevity

When Suzanne Luhr discovered strength training after a traumatic accident in 2011, she had no idea it would transform her life completely. Today, this Senior Planet Sponsored Athlete stands as a competitive champion, proving that it’s never too late to start your fitness journey. “Start light. It doesn’t matter what the weight is, as long as you do it right,” Luhr emphasizes, sharing wisdom gained through years of dedicated practice.

The science is clear: after age 30, we naturally lose about 3-8% of our muscle mass per decade, with this rate accelerating dramatically after 60. This age-related muscle loss, known as sarcopenia, can significantly impact quality of life, mobility, and independence. However, resistance training stands as one of the few proven methods to slow, stop, or even reverse this decline. Beyond building muscle, strength training can reduce osteoporosis risk, boost metabolic health, and potentially lower dementia risk.

Luhr’s journey from accident recovery to competitive athlete demonstrates the transformative power of consistent, proper strength training. Her approach emphasizes patience and proper form over ego and heavy weights. “The weight, strength, and confidence will come with time. Be patient,” she advises.

For those new to strength training, Luhr strongly recommends working with a qualified coach or trainer initially. This investment in proper technique can prevent injuries and establish good habits that will serve you for years to come. The right weight should feel challenging but manageable, allowing you to complete your sets with proper form.

Here are the three foundational exercises Luhr incorporates into her weekly routine:

1. Squats: The King of Lower Body Exercises

Squats form the cornerstone of any effective strength training program. Luhr recommends starting with a kettlebell before progressing to a barbell. The setup is crucial: feet shoulder-width apart, toes slightly pointed out, back straight, and eyes forward. The movement involves squatting down until your thighs are parallel to the ground or lower, then driving back up through your heels.

The key to effective squatting is depth and control. Work toward the point where your rear nearly touches your heels at the bottom of the movement. Start with 3 sets of 10 repetitions, gradually increasing weight as you build strength and confidence. The goal is to reach a weight where the final three reps of each set feel challenging but achievable.

2. Deadlifts: Building Total Body Strength

Deadlifts engage multiple muscle groups simultaneously, making them incredibly efficient for building overall strength. Begin with light weights to master the hip hinge movement pattern. The setup involves bending your knees, keeping your back straight, and gripping the bar just outside your legs.

The lifting motion should feel like you’re shutting a door with your rear end while simultaneously pushing your feet through the floor. This coordinated movement engages your posterior chain – the muscles along the back of your body – including your glutes, hamstrings, and lower back. Keep your back straight throughout the entire movement, lowering the bar by reversing the steps.

3. Bench Presses: Upper Body Development

While Luhr notes that bench presses can be challenging for those with shoulder issues, she still incorporates them with lighter weights. The setup involves lying on the bench with your shoulders pressed down toward your hips and your shoulder blades squeezed together.

Grip the bar slightly wider than shoulder-width, lift it off the rack (with a spotter’s help if needed), lower it to your chest while maintaining the shoulder blade squeeze, then press it back up. The controlled descent and explosive ascent pattern helps build both strength and muscle size in the chest, shoulders, and triceps.

These three exercises provide a comprehensive full-body workout that can be adapted for any fitness level. The beauty of strength training lies in its scalability – whether you’re using just your body weight or lifting hundreds of pounds, the fundamental movements remain the same.

For those looking to start their strength training journey, consider investing in adjustable dumbbells for home use. They offer versatility and can grow with your strength gains. Remember that consistency trumps intensity in the beginning. Focus on mastering proper form before worrying about how much weight you’re lifting.

Strength training isn’t just about building muscle – it’s about building a foundation for a longer, more active, and more independent life. Whether you’re 30 or 70, the benefits of resistance training can help you maintain your quality of life and continue doing the activities you love for years to come.

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