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1. Rest briefly and repeat for 3-5 rounds, doing this 3-4 times a week.

This functional strength training mimics real-life scenarios, making daily tasks easier, from carrying groceries to balancing while walking.

2. Dead Hangs

Dead hangs are not just about developing upper body strength; they also significantly enhance grip strength, a key predictor of longevity. Improved grip strength is linked to a decreased risk of falls, which are particularly dangerous for older individuals.

To perform dead hangs:

1. Find a sturdy bar and grip it with both hands, palms facing forward.

2. Allow your body to relax completely, lifting your feet off the ground.

3. Hold this position for 20-60 seconds, gradually increasing duration as you gain strength.