When Dr. Shernan Holtan first began incorporating weight training into her life in 2013, her motivation was simple yet deeply personal: she was seeking a small segment of time solely for herself, a rare opportunity for self-care amid the demanding constellation of her professional and family responsibilities. As a dedicated physician specializing in bone marrow transplants—a strenuous and emotionally taxing field that requires constant focus and compassion—Holtan often found her days consumed by the complexities of patient care. Combined with the obligations of raising two children, these responsibilities left her with scarce energy and almost no room to nurture her own well-being. Recognizing that imbalance, she decided to hire a personal trainer, a decision that would unexpectedly reshape both her physical health and her professional philosophy.
Almost immediately, Holtan noticed a dramatic and uplifting transformation in her vitality and emotional state. The exhaustion that once lingered at the end of every workday began to give way to a renewed sense of purpose and vigor. Reflecting on this shift, she explained to Business Insider that the act of investing physical effort into her workouts seemed to return dividends many times over: the energy expended was replenished through the biochemical and psychological advantages conferred by regular exercise. She soon understood that these changes were not fleeting or superficial; the enhancements to her stamina, positivity, and resilience reached into every aspect of her life. This revelation inspired her to explore how such benefits could be transferred to her patients as well, particularly those battling serious hematologic diseases.
At Roswell Park Comprehensive Cancer Center in Buffalo, New York, Holtan’s patients—many undergoing stem cell transplant procedures for illnesses such as leukemia—face some of the most physically demanding medical journeys imaginable. The process often necessitates prolonged hospital stays and extensive recovery times due to the intensity of treatment. Yet when these individuals began following personalized exercise regimens designed by Holtan herself, the outcomes were striking. Data from Roswell Park indicated that many participants regained their strength and were able to return home significantly earlier than their projected recovery timelines suggested. The inclusion of even moderate, adaptive physical training appeared to accelerate healing, boost morale, and restore a sense of agency in patients who had endured months of physical and emotional strain.
Professionally, Holtan now serves as the chief of blood and marrow transplant at the center, but her accomplishments extend far beyond the hospital. She has evolved into a record-setting powerlifter, achieving a remarkable personal best squat of 308.6 pounds—an achievement that earned her the number-one national ranking in her age group in 2019. At forty-nine, she maintains formidable strength and endurance: she can easily perform multiple repetitions of a 225-pound squat, execute deadlifts of 250 pounds, bench press 125 pounds, and sustain long-distance runs without fatigue. These feats are not merely numbers on a scoreboard; for Holtan, they symbolize the culmination of consistency, discipline, and mental fortitude.
She often emphasizes that her favorite forms of resistance training are those that not only enhance muscular power but also deliver tangible returns for long-term health. They fortify bone density, stabilize mood, and inject daily life with confidence and vitality. As she puts it, the ability at nearly fifty to perform movements once considered arduous is profoundly liberating: it dissolves fear, nurtures resilience, and instills a quiet assurance that physical and psychological challenges alike can be confronted and conquered. In her own words, she welcomes whatever tests life may present, knowing she possesses the strength to meet them head-on.
When discussing which exercises most effectively cultivate full-body strength, Holtan speaks with the authority of both a scientist and an athlete. “Squats and deadlifts are king,” she often notes, underscoring their unmatched capacity to develop broad muscular engagement and postural control. Her training sessions, typically commencing around 5:30 a.m. before the demands of clinical work begin, encompass a blend of heavy lifting, CrossFit-style interval training, and cardiovascular conditioning. This multifaceted approach ensures a balanced foundation of power, endurance, and flexibility.
The mechanics of these two cornerstone exercises illustrate why they hold such transformative potential. A squat involves lowering the hips—controlled and deliberate—until the thighs approach a right angle with the lower legs, and then rising fluidly back to a standing position. Variations abound: whether the weight is positioned across the shoulders, held at chest level, or cradled in a goblet-style grip, each engages a broad spectrum of muscle groups while demanding core stabilization. Conversely, the deadlift requires lifting a loaded bar or weight from the ground to hip height. Mastery of the deadlift lies in proper form: hinging at the hips, keeping the spine neutral, and driving upward through the glutes and hamstrings while maintaining controlled tension in the lats. Both movements classify as compound exercises, meaning they simultaneously activate multiple major muscle groups—legs, back, and core—thereby improving overall coordination and strength efficiency.
For novices or those returning to fitness after a sedentary period, Holtan strongly advises restraint and mindfulness. Start with manageable loads, she recommends—weights that challenge the body without provoking exhaustion or injury. Gradual progression over time not only fosters adherence but also minimizes discouragement that might arise from excessive soreness. The key to sustainable training, she emphasizes, is consistency rather than overexertion.
In her clinical work with recovering patients, Holtan goes a step further by adapting these principles to suit varying capacities. Many of her patients begin with scaled-down movements: bodyweight-only squats, for instance, or the simple yet effective act of sitting and standing from a chair. Such accessible exercises rebuild muscular endurance and stability without imposing undue strain on fragile post-treatment bodies. Her message to them is both practical and empowering: progress begins exactly where you are, and substantial gains unfold gradually through persistence and care.
Holtan is equally adamant that longevity and overall cardiovascular health hinge on the harmonious integration of strength training with aerobic exercise. Resistance work strengthens muscles and improves metabolic function, but sustained heart health requires activities that elevate the pulse. Consequently, Holtan has introduced running, hiking, and even simple cardio drills like jump roping into her regimen. Although her focus has shifted slightly away from maximal lifting numbers, this change has yielded new endurance milestones—she can now comfortably run five to seven miles, a personal achievement she once thought unattainable. The interplay of variety not only sustains physical balance but also keeps her mentally engaged and emotionally refreshed, ensuring that fitness remains a lifelong pursuit rather than a short-term challenge.
Ultimately, Holtan views these interwoven practices as an investment in her future self. Regular exercise not only reinforces her energy in the present but may also be slowing the biological processes of aging, mitigating her risks for illnesses ranging from cancer to cardiovascular disease and cognitive decline. Yet above all, she says, her greatest motivation is grounded in how movement makes her feel each day—stronger, calmer, and more fully alive. The physiological benefits are profound, but for her, the deeper reward lies in the enduring sense of empowerment, vitality, and optimism that follows every session of purposeful effort.
Sourse: https://www.businessinsider.com/powerlifting-doctor-shares-exercises-build-muscle-longevity-2025-12
