Favorite Exercises for Muscle Growth and Longevity by a Powerlifting Physician

Dr. Shernan Holtan initially turned to weightlifting in 2013 to carve out some personal time amidst the hustle of her demanding career in bone marrow transplants and being a mother to two children.

Intrigued by the significant uplift in her mood and energy levels post workouts with a personal trainer, Dr. Holtan recognized the tremendous mental and metabolic benefits that exercise offers. Inspired by her own transformation, she began integrating these fitness strategies into the care plans of her patients battling serious conditions like leukemia, enabling notably quicker recovery times.

At Roswell Park Comprehensive Cancer Center, Dr. Holtan's patients often face extensive hospital stays. However, tailored exercise regimens have helped them leave weeks earlier than anticipated.

Dr. Holtan, who serves as the chief of blood and marrow transplant at the center, achieved record-setting feats as a powerlifter, hitting a personal best squat of 308.6 pounds and clinching a top national ranking for her age in 2019.

Nearly fifty, she can manage a squat of 225 pounds, a deadlift of 250, and a bench press of 125 pounds, while also having the stamina to run long distances effortlessly.

She attributes her vitality and resilience to her preferred exercises—squats and deadlifts—which not only fortify the body but also significantly enhance energy and confidence.

The Dominance of Squats and Deadlifts in Total Body Conditioning

Dr. Holtan starts her day early with diverse fitness routines combining strength training, CrossFit, and running. Among these, she believes squats and deadlifts reign supreme for building muscle and strength.

Squats entail lowering the hips and returning to a standing posture while handling weights placed in different positions, such as on the back, at the chest, or in a goblet position.

Deadlifts require lifting weights from the floor to hip level using the hips and knees, engaging major muscle groups like the glutes, hamstrings, and lats to ensure steady movement.

These compound exercises employ several muscle groups simultaneously, including the core, back, and legs, to maintain stability and control throughout the movement.

Smart Training: Progress Gradually to Prevent Injury

Dr. Holtan advises beginning with manageable weights and reps to avoid overexertion, gradually increasing the load to maintain consistency without excessive soreness.

Her approach for patients recovering from treatment begins with scaled exercises such as bodyweight squats or transitional movements like sitting and rising from a chair, progressing at a comfortable pace.

"Start with your current capacity and build from there," she recommends, emphasizing that consistent efforts lead to substantial improvements over time.

Balancing Strength and Cardio for Long-term Health

Strength training is essential, but cardiovascular exercises also play a crucial role in reducing the risk of heart-related diseases and extending lifespan, supported by numerous studies.

Dr. Holtan incorporates activities like running, hiking, and jump roping along with her weightlifting sessions, finding that while she lifts lighter than during her powerlifting peak, she can now easily complete extensive runs.

Diversifying workouts not only keeps the regimen enjoyable and invigorating but may also contribute to healthier aging and reduced risks of chronic diseases.