Think of strength as insurance. Maybe you don't care about how much you can lift, but you should want to know how to get stronger so you can live life to the fullest. Strong legs help you kick a ball with your child, or stand your ground when your dog is trying to tear across the park to catch a squirrel. Strong hips mean you aren’t creaking and moaning every time you stand up from your desk. A strong back means you can easily store your luggage in an airplane’s overhead bin. Strong hands mean you can lug the sports equipment and musical instruments that come with helping your children explore their interests. In short, strength helps you show up for every occasion life throws at you.
What’s more, being strong also helps keep your heart healthy, your mind happy, and your longevity on lock. Just two or three short strength training sessions each week are all it takes. We spoke to experts about how to get stronger, the best strength training exercises for beginners, and the most important part of the body to focus on.
How to get stronger, and why it’s important
You might be reading this thinking ‘I’m not trying to become an Instagram influencer, or set records in the gym—does it make sense for me to make this a priority?’ And the short answer is: yes.
“Strength training is about function, not about how you look on Instagram!” says Dr. Shirin Lakhani, a doctor at the UK health clinic Elite Aesthetics. “From our forties onwards, we naturally start to lose muscle mass, around 3–8 percent per decade. Studies have shown that strength training can help to prevent bone and muscle loss, as well as protecting metabolic health, improving joint support, improving mood and cognition, and even enhancing sexual wellness.”
In other words, it’s about being able to enjoy the best parts of living.
“It’s about staying strong enough to carry your shopping, lift your suitcase, enjoy intimacy without discomfort, maintain posture, and protect your long-term health and autonomy,” says Lakhani.
Farren Morgan, a military preparation coach and the founder of the Tactical Athlete training method, says feeling strong can also influence how you take on life.
“The less fragile your body feels, the bolder your decisions,” says Morgan. “Stronger people usually report better sleep, lower perceived stress, and fewer symptoms of anxiety and depression. ”
Physical trainer Penny Weston agrees that being strong is also about how you carry yourself. “Strength brings more than just physical perks,” she says, pointing to a study in the Journal of Lifestyle Medicine linking higher muscle mass with faster learning, and another study (from the American Journal of Preventive Medicine) linking physical strength with higher life satisfaction as we age. “Strength can’t guarantee that promotion, but it does tend to boost confidence and resilience, so yes, it can make life feel easier and maybe even more fun!” she says.
How can I get a strong core?
The best way to get strong is to ensure you're putting every part of the body to use. One of the most crucial components of that is the core.
“Your core is not just abs,” says Morgan. “Strong core muscles stabilize the lower back, reduce common desk-related pain, and allow you to transmit force efficiently in lifts, sprints, and contact sports.”
Dead Bug
“Lie on your back with your arms straight above your shoulders, your hips and knees at 90 degrees,” says Morgan. “Brace your abs, then lower the right arm and left leg until they hover above the floor. Keep your lower back pinned to the floor, return to the start position and switch sides for eight reps per side.”
The Hanging L-Sit
“Hang from a bar, engage the core and lift your straight legs to hip height," says Morgan Hold. “Hold some more. No swinging or bent knees. Keep holding it for as long as you can, the key being to start with short holds and build from there.”
How can I get strong arms?
“Stronger arms are not just for show,” says Morgan. “They are your hooks, handles, and anchors. They decide how you climb, control a fall, or hold someone when it matters.”
Incline Press
“Adjust your bench so it has a slight lift, then, gripping the barbell with your hands just outside shoulder-width, press the bar up and away, adding more weight over time,” Morgan says.
Hanging Ring Dips
“Hold yourself up with the rings close to your sides, your body held tight,” says Morgan. “Bend at the elbows to lower your body until your shoulders drop just below your elbows, then drive to full lockout. No half reps.”
How can I get strong legs?
“Strong quads, hamstrings, and glutes improve sprint speed, hill work, balance, and protect your knees and hips,” says Morgan, which is why you should consider working a leg day into your routine.
Box Squat
“A great way to build form when squatting is by standing in front of a box or chair, then, with a barbell across your shoulders, sitting back with control until your bum touches the box,” says Morgan. “Keep your chest proud, back straight, and drive the weight up through your heels for one. Then, adjust the box height and weight so every rep feels solid.”
Rear-Foot Elevated Split Squat.
“Same sort of ideas as before, but you’re going to start with your back foot on a bench, and your front foot forward on the ground,” says Morgan. “Practice getting into position without the barbell if needed. Then, you’re going to drop straight down, your front knee stacked over your mid-foot. Take a pause at the bottom then drive up through your foot, swapping feet every five reps to challenge strength, balance, hip mobility, and mental grit.”
What’s the most important area to focus on?
Ideally, you’d split the above between multiple gym sessions. You might do a push/pull split, or have a day focusing on back and shoulders, a day focusing on chest and arms, and a leg day— each with a core circuit at the end.
Of course, this can take time. If you’re new to fitness you may just want to focus on one area that’s going to benefit you most in everyday life. Weston and Morgan agree that one particular area offers the most bang for your buck.
“If you could pick one area to prioritize, I’d recommend the back,” says Weston. “A strong back improves posture, reduces injury risk, and supports every movement from lifting groceries to running.”
“When your back is weak, everything feels risky,” agrees Morgan. “When your back is strong, everything feels possible.”
Trap-Bar Deadlift
If you’re looking to build strength and only have time to hit one move, focus on this. Not only is it a bona fide back-builder, the trap bar makes it more accessible for beginners practicing form, while deadlifts naturally engage the entire body, making it an all-over strength builder.
“Step inside the frame, take hold of the handles, brace your core and legs, then, keeping your back straight, push the floor away through your heels,” says Morgan. “Stand tall and clench your bum, then reverse the movement for one. It loads the legs, hips, back, and grip in one joint-friendly and easy-to-learn pattern. If you only pick one exercise, this builds a body ready for work, kids, and real-world problems.”
This story originally appeared in British GQ.