According to fitness coach Dan Go, having strengthening the legs goes far beyond an aesthetic choice. The muscles of the lower body are responsible for prolonging life and preserving brain health, as they not only provide benefits in terms of mobility, but also interact with all of the body’s systems. One of his videos has gone viral for explaining the importance and the connection between maintaining strong legs and longevity.
In it, he refers not only to the obvious mobility benefits of strong legs, such as walking, running, or jumping, and maintaining balance, but also that they are the necessary tool to keep the risk of falls low and to keep the cardiovascular and brain systems healthy and functioning through movement. Many studies conducted by researchers specializing in the field have shown that the greater the muscle mass, the lower the risk of mortality. To achieve this, Dan argues that it is not necessary to undergo extreme training, but rather it is enough to maintain basic and accessible movements over time.
The secret to longevity
Dan Go, a fitness trainer, has gone viral with a video in which he explains the direct relationship between longevity and the presence of muscle mass in the legs. According to the trainer, maintaining a strong body is usually associated with fitness aesthetics, but the truth is that strong legs are a much greater guarantee of a long life than supplements or advanced treatments. According to studies by specialized researchers, muscle mass in the leg is inversely related to mortality. According to Dan, “The stronger your legs are, the longer you live. While most people think the secret to living longer lies in fancy supplements or futuristic advances, the truth is it’s about not skipping leg day”.
Benefits of having strong legs
Beyond the obvious benefits related to mobility, such as walking, running, jumping, or providing balance, having good muscle mass in the legs also helps keep the cardiovascular and brain systems healthy. “People with stronger and larger leg muscles live longer and maintain higher levels of independence, especially as they age,” he explained. It is important to understand that to achieve this goal, it is not necessary to introduce extreme strength training into your daily routine.
According to Dan, the key lies in being consistent over time and choosing basic and accessible movements through which the same benefits can be achieved.“You don’t need to train like a weightlifter or professional athlete,” he explained. “Getting stronger in simple movements like squats, step-ups, lunges, Romanian deadlifts, or even just walking uphill makes a big difference over time. Keeping the brain and heart healthy for as long as possible doesn’t depend on a strict training program, but on being consistent over time with more basic exercises”.
Routine to keep legs strong
Dan also posted another video titled “Do You Want to Live Beyond 90? Train Your Legs as If Your Life Depended on It. Because It Does,” in which he explains that many of his clients over 70 easily surpass the mobility skills of sedentary 40-year-olds. It includes a table of exercises that can be incorporated into leg training to achieve this goal.
- Squats – foundational for strength and stability.
- Lunges – improve balance and unilateral strength.
- Step-ups – mimic real-life movements like climbing stairs.
- Romanian deadlifts – strengthen hamstrings and glutes.
- Uphill walking – accessible, low-impact way to build endurance and muscle.
Remember that before starting any type of physical activity, you should consult a specialist, and the exercises should be adapted to each person’s needs.