Im a personal trainer here are 3 simple ways to stay strong as you age

Want to age better? You better step on it!To build strength for long-term health, celebrity nutritionist and certified personal trainer JJ Virgin advises simulating your daily activities in the gym, performing workouts that engage fast-twitch muscles and prioritizing protein in your diet.She shared these tips on Sunday’s hourlong episode of “The mindbodygreen Podcast.”“Aging is a privilege but aging powerfully is a choice,” Virgin declared.“We train in the gym to get better at life,” Virgin explained.She emphasized the importance of a training regimen that helps with your daily routine, such as squats to mimic sitting down or standing up from a chair; bent-over deadlifts to practice moving a heavy box or lifting a child or pet; and weighted step-ups, which are designed to enhance glute strength and imitate hiking or walking up stairs.Virgin, who wrote “Six Weeks to Sleeveless and Sexy,” recommends avoiding bicep curls or knee extensions if you’re training for vitality or everyday strength.“How often do you ever do a bicep curl…unless you’re in a marching band?” she reasoned.Virgin also advises building fast-twitch muscles, which are found throughout the body but especially in biceps, quadriceps and pecs.Fast-twitch muscle fibers are responsible for quick, explosive movements, while slow-twitch muscle fibers are better for endurance activities.Calf muscles are composed mostly of slow-twitch muscle fibers, which are also prominent in the back and feet.Virgin suggests incorporating jump training, sprints, high-intensity interval training, Olympic lifts, high knees and other agility exercises into your plan, so you’re better able to ride a bike in the future or chase after your dog or grandchild.“Whatever you train at is what you will be at,” Virgin said on “The mindbodygreen Podcast.”The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound a day.

For a 150-pound person,...