{"id":81223,"date":"2025-10-16T01:56:17","date_gmt":"2025-10-16T01:56:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/81223\/"},"modified":"2025-10-16T01:56:17","modified_gmt":"2025-10-16T01:56:17","slug":"these-are-the-5-strengthening-exercises-you-need-to-start-doing-in-your-20s-says-a-personal-trainer","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/81223\/","title":{"rendered":"These are the 5 strengthening exercises you need to start doing in your 20s, says a personal trainer"},"content":{"rendered":"

For those of you in your 20s and deciding on the best strength exercises for your exercise routine, I’ve got some expert guidance. I’ve spoken with a personal trainer to find you the top moves to try to boost longevity and strengthen your body.<\/p>\n

\u201cIt\u2019s easy to ignore thoughts about getting physically older when you\u2019re in your 20s,\u201d Samantha Cubbins, lifting club manager at GymShark <\/a>told me. \u201cWe typically reach peak physical capacity with muscle mass and bone density during this time. However, it\u2019s never too early to start thinking about the future and preparing your body with exercises to help you as you age.\u201d<\/p>\n

<\/p>\n

So, I’d recommend you incorporate the following types of exercises into your routine and thank yourself later. Here they are.<\/p>\n

You may like<\/p>\n

1. Sun salutations<\/p>\n

10 Min Morning Sun Salutations | Beginner Friendly Yoga Flow – YouTube
\n\"10<\/p>\n

Watch On <\/a><\/p>\n

\u201cYour 20s are a great time to set the foundations for the future, find a routine that works for you, your needs and enjoyments, and to establish something that can be sustainable for your future,\u201d says Samantha.<\/p>\n

Sam recommends adding sun salutations from yoga<\/a>, which feature a series of poses that flow together, which you can find in the video above. This is taught as a beginner-friendly sequence and connects the body with the breath early during a yoga class, improving mindfulness and helping you find a better rhythm in your body.<\/p>\n

\u201cBeyond the mental benefits, this sequence and yoga in general, help to increase strength, flexibility and balance, which are all important foundations as you age.\u201d<\/p>\n

I would personally recommend doing this either first thing in the morning or before bed, as moving your body this way can feel energizing or help you physically move the day out of your body, ready to wind down.<\/p>\n

Get instant access to breaking news, the hottest reviews, great deals and helpful tips.<\/p>\n

2. Foundation strengthening exercises<\/p>\n

Sam recommends functional strength movements that can be performed with or without weights. Think squats, lunges, push-ups and planks, which are essential exercises everybody should practice.<\/p>\n

\u201cThese movements help strengthen the key muscles we use for everyday activities, while building bone density, which is important as we age and become more vulnerable to falls,\u201d she says. \u201cI suggest incorporating weights and\/or resistance bands to further boost these benefits while you\u2019re younger.\u201d<\/p>\n

Picking up a set of the best resistance bands<\/a> or adjustable dumbbells<\/a> will allow you to work at your own pace and build slowly.<\/p>\n

You may like<\/p>\n

3. Dancing<\/p>\n

\n

\"Woman\n<\/p>\n

(Image credit: Getty Images)<\/p>\n

\u201cFollowing and practicing a dance routine requires more than just physical skill,\u201d Sam explains. \u201cIt requires mental focus through concentration and memory, which improves neural connections. This unique aspect makes dancing a fantastic exercise to practice in your 20s and keep up as you get older.<\/p>\n

\u201cThe balance, core strength and social engagement are also all lasting skills that are valuable as you age.\u201d<\/p>\n

Try this dance workout <\/a>if you want to get started.<\/p>\n

4. Walking<\/p>\n

\n

\"Woman\n<\/p>\n

(Image credit: Getty Images)<\/p>\n

From color walking<\/a> to Japanese walking<\/a>, there\u2019s something for everyone, of all abilities.<\/p>\n

\u201cWalking is one of the simplest, yet most effective forms of exercise we can do, and its benefits should not be underestimated,\u201d Sam says. This form of cardio boosts cardiovascular health, mood and metabolism, and spending time outdoors in nature is also great for mindfulness.<\/p>\n

\u201cIncorporating daily walks into our routine in our 20s will set healthy habits for our later years, while helping to maintain our physical and mental health,\u201d Sam adds. \u201cIf you\u2019re able to walk outside, the sunlight can also elevate your mood through the Vitamin D and serotonin produced, helping to improve your mental health.\u201d<\/p>\n

5. Swimming<\/p>\n

\n

\"A\n<\/p>\n

(Image credit: Shutterstock)<\/p>\n

\u201cLike running, swimming is good for our heart health, but it also helps improve our breathing muscles and lung capacity even more.\u201d<\/p>\n

Swimming is the definition of a full-body workout, engaging nearly every muscle in your body while being low-impact and joint-friendly. \u201cAll these benefits are vital for age, and as swimming is an excellent exercise for our later years, it\u2019s wise to develop the habit early on,\u201d she adds.<\/p>\n

Follow Tom’s Guide on Google News<\/a> and add us as a preferred source<\/a> to get our up-to-date news, analysis, and reviews in your feeds. Make sure to click the Follow button!<\/p>\n

More from Tom’s Guide<\/p>\n

Today’s best Eleiko XF Dumbbells, SPRI Vinyl Dumbbells and Eleiko Eleiko XF Dumbbells deals<\/p>\n","protected":false},"excerpt":{"rendered":"For those of you in your 20s and deciding on the best strength exercises for your exercise routine,…\n","protected":false},"author":2,"featured_media":81224,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[565,134,111,139,69],"class_list":{"0":"post-81223","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-new-zealand","11":"tag-newzealand","12":"tag-nz"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/81223","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=81223"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/81223\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/81224"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=81223"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=81223"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=81223"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}