Getting into a fitness routine in the 20s is one of the best things a person can do for their body and mind.
This decade is an excellent opportunity to gain strength and stamina and lay the groundwork for long-term health.
Choosing the correct activities can increase energy, improve muscular tone, and reduce the chance of future health issues.
Here’s a list of six essential exercises that every man should begin performing in his 20s, to keep active and muscular as the years pass.
1. Squats for strength and mobility
Squats are the king of all exercises for good reason. They work multiple muscle groups—quads, hamstrings, glutes, and core—making them a full-body workout in one simple movement. Besides building muscle, squats improve flexibility and mobility, which can help protect the knees and lower back as people age. Squats also promote better balance, helping you perform daily activities with ease. To start, aim for three sets of 10-15 squats, gradually increasing weight to add more challenge.
2. Push-ups for upper body power
An workout that is always in style is the push-up. They provide a full upper body workout by working your triceps, shoulders, chest, and even your core. It becomes simpler to lift, push, and pull objects in daily life when you routinely perform push-ups in your 20s since they strengthen your muscles and increase your endurance. As per a study “Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men” published in 2019, ‘Participants able to complete more than 40 push-ups were associated with a significant reduction in incident cardiovascular disease event risk.’ Plus, we don’t need any equipment, which makes push-ups perfect for an at-home workout routine. Start with 3 sets of 10-15 reps and aim to increase gradually for better muscle development.
3. Deadlifts for a strong core and lower body
The deadlift is one of the most effective exercises for building overall body strength. It mostly focuses on the back, glutes, and hamstrings. Deadlifting involves some equipment and proper technique, but the results make it worthwhile. Deadlifts can help to improve posture, increase core stability, and maintain the spine by training the back and core. If you’re new to deadlifting, start with lesser weights and always pay attention to your form to avoid injury.
4. Lunges for leg strength and balance
Lunges are an excellent technique to strengthen and balance the legs while also increasing coordination. They work the glutes, quadriceps, hamstrings, and calves while also working on your core, which helps you stay stable and balanced. Lunges are very effective for building each leg individually, preventing muscular imbalances and improving agility. Try walking lunges, alternating lunges, or adding weights for added difficulty.
5. Pull-ups for back and arm strength
Pull-ups are an excellent upper-body workout that targets the back, shoulders, and biceps, helping you develop a well-rounded, strong torso. They’re challenging but incredibly rewarding, building strength that can make lifting and carrying easier. Pull-ups also enhance grip strength, which is important for other exercises and daily activities. If you can’t do a pull-up yet, try using an assisted pull-up machine or resistance bands.
6. Planks for core stability
The plank might seem simple, but it’s excellent for core stability. Holding the plank posture works nearly every core muscle while strengthening your shoulders, back, and legs. Regular planking can help you improve your posture, balance, and minimise back discomfort over time. To do it correctly, keep your upper body upright and your hips from slumping. Begin with 30-second holds and gradually increase the duration as your endurance improves.
