Club Benefits
Suzanne Luhr discovered strength training after a traumatic accident in 2011; today, she is a competitive champion and a Senior Planet Sponsored Athlete. “Start light. It doesn't matter what the [weight you’re lifting] is, as long as you do it right,” Luhr tells me as we chat about her journey and her advice for the Tom’s Guide readers.
Weight lifting is one of the best ways to reverse signs of aging and boost longevity. After the age of 30, we naturally lose about 3-8% of our muscle mass per decade, a rate that accelerates dramatically after 60. Resistance training is one of the only ways to slow down, or even reverse this loss. It can also significantly reduce the risk of osteoporosis, boost your metabolic health and lower your risk of dementia.
Below, Luhr shares the three exercises she incorporates into her weekly routine to build full-body strength. If you’re a complete beginner, you’re returning to fitness following an extended break, or you’re dealing with a specific injury, it’s always best to seek advice from a qualified professional.
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Suzanne Luhr discovered strength training only after a traumatic accident in 2011; today, she is a competitive champion.
What are the exercises?
“Start with a coach, or someone who knows what they are doing, so you learn proper techniques and avoid hurting yourself,” Luhr advises. “The weight, strength and confidence will come with time. Be patient.”
Remember, the right weight will feel challenging, but not impossible, by the final few reps. If you can easily do all of your reps, you probably need to lift heavier weights. If you’re unable to finish your reps without compromising your form, you’re probably lifting too much too soon. Check out the best adjustable dumbbells for weightlifting at home here.
1. Squats
“Personally, I like squats in my strength routine. Start with a weight like a kettlebell, then work up to the bar, then the bar with weights. You want to start with your feet shoulder-width apart, toes out, keep your back straight, look forward and squat down.
"You should ultimately be able to squat all the way down until your rear almost hits your heels, then stand up. By doing 3 sets of 10, you can work up in weight until you can barely get the last three reps in. Now you’re building strength.”
2. Deadlifts
“Start with light weights and work up. A good deadlift starts with a hip hinge, keeping your back straight. Bend your knees, grasp the bar, set your core, and when you lift, think about shutting a door with your rear end.
"At the same time, push through your calves, as if you're pushing your feet through the floor as you lift the bar. Be sure to keep your back straight throughout. Then lower the bar, reversing the steps.”
3. Bench presses
“Bench presses are a great workout that I like, but my shoulders don’t love the pressure, due to past injuries. However, I still do them, but I make sure to work with light weights.
"When on the bench, push your shoulders down toward your hips, and squeeze your shoulder blades together. Grasp the bar, lift it off the rack (your spotter can help lift it off, if necessary), lower the bar to your chest, all the while squeezing your shoulder blades together, then raise it back up and rack it.”
More from Tom's Guide
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