Simple steps to a stronger you

Boost strength, energy, and confidence – no gym required

When it comes to building strength, it’s not about lifting heavy weights or pushing through discomfort. It’s about developing a body that supports your day-to-day activities and builds confidence in your ability to move well and stay independent.

Health and Lifestyle Coordinator Josh Kristenson says the best part is how accessible it is – you don’t need fancy equipment or a gym membership to begin.

Start with your own body weight

Everyday movements like standing up from a chair without using your hands, doing heel raises at the kitchen bench, or slowly squatting while tending to the garden can engage your legs, hips, and core muscles. These small actions, done regularly, lay a strong foundation.

Turn household items into tools

Grab a couple of canned goods, filled water bottles, or a backpack with books and try some gentle strength movements like bicep curls, overhead presses, or rowing actions. Aim for 8 to 12 reps at a time, focusing on steady, controlled movements rather than speed.

Support your joints, gently

Strengthening muscles helps ease strain on joints. For those with sore knees, backs, or shoulders, gentle resistance exercises can gradually reduce discomfort. Resistance bands are great for beginners – lightweight and easy to use. Try seated leg presses, lateral steps, or gentle pulling movements.

Keep it short and simple

You don’t need long workouts to see benefits. Just two to three short sessions a week – even ten to 15 minutes – can be transformative. Keep resistance bands or light weights nearby as a reminder. Try fitting in a few reps while waiting for the kettle or during TV breaks.

Rethink daily tasks

Household chores can double as strength training. Lifting shopping bags, gardening, or vacuuming are opportunities to engage muscles. Focus on posture, use your core, and bend at the knees for safe, functional movement.

Share the journey

Invite a neighbour or friend to join you for some light exercises or a walk with a few added steps and arm movements. A buddy makes it more fun and keeps you motivated.

Progress matters – no matter how small

You don’t have to go hard. What matters most is staying consistent and noticing improvements – whether it’s lifting groceries with ease or getting up from the floor unaided.

Here’s to feeling stronger, moving better, and enjoying life with greater confidence!