The Most Effective Way to Exercise in 2025: A 4-Step Guide to Longevity and Strength
Should you lift weights, run, or use kettlebells? With so many fitness options available, it can be overwhelming to figure out the best way to exercise. The truth is, exercise in 2025 is not just about weight loss or aesthetics—it’s about training for longevity.
This guide will walk you through the four essential steps to build strength, flexibility, balance, and coordination—the key factors that contribute to a long, healthy life.
Step 1: Set the Right Goal – Longevity Over Aesthetics
Most people start an exercise routine to change how they look, often with the goal of losing weight. However, when motivation is rooted in negative self-perception, consistency becomes a challenge.
Why Longevity Should Be Your Goal
At WeShape, the focus is on training for a long and healthy life, not just burning calories. Longevity means having the ability to use your body however you want for as long as possible. This is why the best training programs focus on:
Strength – Crucial for preventing age-related muscle loss and maintaining independence.
Flexibility – Reduces the risk of injuries, improves posture, and protects against metabolic diseases.
Balance – Helps prevent falls and supports mobility in later life.
Coordination – Enhances overall movement efficiency and reaction time.
Scientific research supports this approach. A British Journal of Sports Medicine study found that regular strength training reduces the risk of death from all causes by 10 to 177%, including cardiovascular disease, cancer, and diabetes.
Another study showed that greater flexibility is linked to a longer lifespan. Similarly, research from the Mayo Clinic revealed that the ability to balance on one leg for more than 5 seconds is a strong predictor of overall health and aging.
Takeaway
Instead of exercising to change your appearance, train to build strength, flexibility, balance, and coordination—the real indicators of longevity.
Step 2: Move the Way Your Body Was Designed To
When choosing an exercise program, people often debate between lifting weights, running, or using kettlebells. The reality is, your body prefers movements that align with its natural mechanics.
Two Things Your Body Needs in Training
Natural Movement Patterns – When you move the way your body was designed to, you reduce pain, prevent injuries, and stay mobile as you age.
Progression – The body thrives on progressive challenges, just like a baby learning to stand, walk, and run.
How to Train Naturally
To move efficiently and pain-free, your training should follow the same natural progression that babies go through:
Core activation
Quadruped (all-fours) stability
Standing and walking mechanics
Progressing to running and jumping
If you don’t train your body correctly, you lose these fundamental movement patterns, leading to pain, stiffness, and decreased mobility.
Takeaway
The best way to train is by relearning and reinforcing natural movement patterns while progressively challenging your body.
Step 3: Use Progressive Movement Training
Rather than jumping straight into heavy lifts or high-impact exercises, the best way to train is through progressive movement training.
This method helps you gradually build strength, mobility, and endurance while reducing the risk of injury.
Example: Sit-to-Stand Progression
This exercise helps improve lower body strength and mobility, which is crucial for longevity. Here’s how to progress:
Beginner: Heel Push Activation
Sit with feet slightly turned outward.
Engage your core and legs by lifting toes and pressing heels into the ground.
Hold for a few seconds and repeat.
Intermediate: Assisted Sit-to-Stand
Sit at the edge of a chair with your feet in a squat stance.
Lean forward, place hands on knees, and press up using your legs and arms.
Slowly return to sitting.
Advanced: Bodyweight Sit-to-Stand
Perform the same motion without using hands.
Engage your core and glutes to rise smoothly.
Expert: Toe-Rise Sit-to-Stand
At the top of the movement, rise onto your toes before lowering.
This strengthens the calves and improves balance.
Elite: Jump Sit-to-Stand
Explode up into a jump at the top.
This improves power and fast-twitch muscle fibers, crucial for preventing falls.
Takeaway
Applying progressive movement training to various exercises ensures safe, steady improvement in strength, flexibility, balance, and coordination.
Step 4: Build a Workout That Works for You
Many workout programs use a one-size-fits-all approach, but your body has unique needs. A well-designed workout should be personalized to your mobility, flexibility, and strength levels.
Key Principles for Building Your Workout
Choose Movements That Support Your Body
If you have poor posture, focus on exercises that open the chest and strengthen the back (e.g., YTWs, superman raises).
If you have knee pain, choose functional lower-body movements like sit-to-stands or lunges.
Scale Exercises to Your Ability
Every movement should have beginner, intermediate, and advanced variations.
Small, gradual progressions make training safer and more effective.
Adjust Workouts Based on Recovery
Some days, your body needs more rest. Modify workouts to include lower-intensity exercises when necessary.
Prioritizing recovery prevents burnout and injuries.
Schedule Your Workouts and Stay Consistent
Lack of time is one of the most common excuses. However, most people can find 10–20 minutes a few times a week.
Mark workout times on your calendar to build consistency.
Takeaway
For long-term success, your workout should be tailored to your body, adjusted based on recovery, and scheduled consistently.
Conclusion: The Best Way to Train in 2025
The most effective way to exercise in 2025 is not about lifting the heaviest weights or running the longest distances. It’s about training for longevity—building strength, flexibility, balance, and coordination so you can move well and feel good for life.
To achieve this, follow these four essential steps:
Set the right goal – Train for longevity, not just aesthetics.
Move the way your body was designed to – Restore natural movement patterns.
Use progressive movement training – Gradually build strength and mobility.
Create a personalized workout plan – Adapt exercises to your needs and recovery.
By applying these principles, you’ll not only improve your fitness but also increase your lifespan and quality of life.