If you want to live better and longer, you need to get stronger, according to a top trainer in the UK. This is because resistance training can help us “stay vibrant, physically independent, and boost our immune system,” says Ollie Thompson, a personal trainer and founder of Welltolead, a health training company centered on optimal performance.

“In my opinion, the benefits of maintaining healthy muscle mass are greatly underestimated,” he states. “Resistance training is vital for long-term health— not only in terms of movement, physical strength, and mobility but also for maintaining overall physiological health.”

Consistent resistance training enhances metabolic function by improving insulin sensitivity, supports cardiovascular health by reducing blood pressure and inflammation, helps maintain hormonal balance to counteract age-related declines, preserves bone density to lower fracture risk, and strengthens the immune system to fight off illnesses.

To help you build strength, Ollie Thompson shared on Instagram three gym exercises he believes hold the most value if your goal is longevity.

“Based on my experience, if we define longevity as living better for a longer time—with an emphasis on remaining physically independent and having a robust immune system—these are the top three exercises for longevity. When combined, they can strengthen the muscles throughout the upper and lower body, enhance joint health, develop balance and coordination, and improve posture,” the trainer noted.

Recommended Exercises

Assisted Chin-Up

The Assisted Chin-Up is a strength exercise that primarily targets the muscles of the back, arms, and shoulders.

How to perform a chin-up:

Position a bar at a stable height, just above the ground, so that when you hold onto it, your feet are on the floor. Sit or kneel beneath the bar, then reach up and grip it with your hands approximately shoulder-width apart.

Keeping your feet on the ground for support, pull your body upward until your chin is above the bar. Squeeze your shoulder blades together as you do this. Slowly return to the starting position. Over time, use your feet less and less to make the exercise more challenging and the results more impressive.

Bulgarian Split Squat

The Split Squat effectively activates the glutes and hamstrings while helping to improve balance and posture.

How to perform a Bulgarian split squat:

Extend one foot forward and place the other foot back on an elevated surface. Hold a dumbbell in each hand, keeping your gaze forward, and bend the front leg. With controlled movements, push through the back leg to return to the starting position.

Farmer’s Walk

This exercise may appear simple, but it is quite demanding and improves balance, core stability, and strength.

How to perform the farmer’s walk:

Hold a dumbbell in each hand at your sides, with your palms facing inward. Maintaining an upright torso and a tight core, walk for several meters while carrying the weights. As an exercise that primarily focuses on one side, it enhances strength and stability in the hips, knees, and legs, helping to correct serious muscle imbalances while simultaneously improving balance.