Strength training transcends the simple goal of building muscle; it is a powerful practice for forging resilience, character, and a stronger personality. According to holistic health expert Dr Mickey Mehta, training the body with awareness leads directly to a calmer, more focused mind. In an article dated January 3, 2026, Dr Mehta outlines a complete approach, emphasizing that long-term success comes from tailoring your regimen to personal preferences.
The Foundational Warm-Up: Preparing Body and Mind
Dr Mehta strongly advocates beginning every strength session with a thorough warm-up. This crucial step is not to be skipped, as it helps prevent injuries, spasms, and pain. A proper warm-up elevates the body's temperature, optimising it for peak performance. It enhances blood circulation to the muscles, increases the rate of energy production, sharpens reflexes, and speeds up muscle contraction time.
His recommended warm-up sequence includes gentle neck rolls in both directions to release tension and improve brain blood flow. Shoulder rolls, forward and backward, improve posture and open the heart centre. A side-to-side torso twist awakens the spine and massages internal organs, while lateral stretches enhance flexibility for deeper breathing. Gentle knee rotations lubricate the joints, and controlled hip circles prepare the lower body. Light, rhythmic jumping jacks complete the warm-up by raising the heart rate, making you fully ready for the main workout.
Five Essential Strength-Building Exercises
Dr Mehta prescribes five key exercises that build physical power while imparting deeper life lessons. Each movement is performed with control and mindful awareness.
1. Sumo Squats: Performed with a wide stance and toes turned outward, this squat anchors you to the earth, promoting a sense of being grounded. Keeping the spine straight and knees tracking outward, you engage the core as you push up. This exercise builds lower-body stability and strengthens the thighs, glutes, and hips.
2. Reverse Lunges: This movement teaches that stepping back can provide the strength to move forward. Stepping one leg back into a lunge and returning to standing on alternate legs, while keeping the chest upright, builds remarkable balance. It strengthens the legs and glutes while offering protection to the knees.
3. Push-Ups: Starting from a plank position and lowering the chest with control, push-ups embody the lesson that true power arises from pushing against resistance. Maintaining a straight line from head to heels with elbows close to the body, this classic move strengthens the chest, arms, shoulders, and core, simultaneously boosting confidence.
4. Plank: Holding the body in a straight line supported by forearms and toes, the plank demonstrates that stillness can be a powerful form of action. By engaging the core and breathing deeply while avoiding hip sag, this exercise significantly improves posture and builds deep muscular endurance.
5. Seated Rowing: Using resistance bands or a machine, the seated row involves pulling the elbows back while sitting tall. The action of pulling the shoulder blades together strengthens the back, improves posture, and is vital for supporting long-term spinal health.
Optimising Your Routine for Long-Term Success
Dr Mehta highlights important research for building muscle endurance: lifting weights between 30% and 50% of your one-repetition maximum (1RM) can be highly beneficial. Your 1RM is the heaviest weight you can lift for one full repetition of an exercise. The choice between heavy and light weights ultimately comes down to personal preference.
The core principle for sustained progress is personalisation. Long-term adherence to an exercise program increases significantly when you modify the regimen to suit your individual tastes and goals. By choosing exercises and intensities you enjoy, you transform strength training from a chore into a sustainable practice for holistic well-being, building much more than just muscle.
