At Fit&Well , we are great believers that you don’t need a gym membership to experience the benefits of exercise. But great things happen to your body when you’re able to (safely) lift heavy things. Just listen to Professor Michael Snyder PhD, a longevity expert who recommends strength training consistently into old age.

“You want to keep your muscle mass up throughout your life because it really generates a lot of very useful hormones,” he told Fit&Well last year. “They call them mitokines or exerkines, these molecules that are very beneficial for you."

And the 69-year-old Snyder takes his own advice, too. “I strength train for around 45 minutes per day,” he says. “I do heavy days and light days, mostly focusing on exercises around the shoulders and spine like overhead presses and

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