The internet can be an incredibly overwhelming place when it comes to strength training advice, but here at WH, after interviewing thousands of fitness experts, the advice is always the same: start simple. That’s also the message fitness creator Jace Hibbard is encouraging on social media.
And if it’s longevity you’re after? Jace suggests beginning with three ‘game-changing’ moves – as demonstrated in his recent video – that he says have taken his grandparents, who are in their 70s, ‘from constant joint pain to moving better than people half their age’.
The exercises 
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At the top of his list is the goblet squat. Why? It strengthens the muscles ‘you need to get up from chairs and toilets independently’, and because it helps build the leg strength that is crucial for reducing your risk of falls, says Jace.
Goblet squats are a great beginner strength move because you can gradually increase the weight you’re using – but bodyweight squats are great, too, and ditching the weight entirely to start with can help you perfect your form to ensure you’re getting the most out of the exercise.
A wealth of research has highlighted how regular squats can benefit both the mind and body, including one study that found doing just one minute of squatting exercises periodically during long periods of sitting may help preserve the brain’s cognitive and executive (eg, memory and emotion regulation) function.
Unstable split squat 
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To reduce risk of hip and balance issues that could lead to falls, adds Jace, try introducing split squats into your routine, which help build the single-leg strength needed for walking and running by working the quadriceps, glutes and hamstrings.
Jace explains that he progressed from regular split squats with his grandparents to unstable split squats, using a foam pad or pillow under the knee. Unstable surfaces are sometimes used in fitness to enhance neuromuscular activation – improving communication between the nervous system and the muscles for better muscle recruitment, motor control and coordination.
But don’t try this without the guidance and support of a qualified instructor, who will be able to assess that what you’re doing is safe.
Lateral lunge
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‘This movement is crucial because most people only train muscles that help them move forwards and backwards but neglect the muscles involved in moving side to side,’ says Jace.
Research suggests that hip flexion – a key component of mobility – declines by roughly 6-7 degrees of motion per decade from midlife onwards, which is why it’s vital not to neglect exercises like lateral lunges that keep your hips moving in different planes of motion.
Indeed, studies show that incorporating regular hip exercises into a routine can improve both pain and function.
How to add the exercises to your routine
Jace suggests starting with 2-3 sets of 8-12 reps at least twice a week – but always ensuring you focus on technique rather than speed.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.