These movements support your real life, not just your workout routine.
There’s a common belief that to build strength, you need to hit the gym, lift heavy, or follow a high-intensity routine.
But for many of the women I work with—especially in their 40s, 50s, and 60s—what we’re really after isn’t six-pack abs or crazy intense sweat sessions.
We want to feel strong in our lives:
- Getting up off the floor with ease
- Climbing stairs without wincing
- Carrying groceries or grandkids with confidence
- Feeling steady and capable in our bodies
And the good news? You don’t need a gym to start building that kind of strength.
Here are three foundational movements that support your body in the ways that matter most—plus why they’re worth returning to again and again.
1. Squats — For Strong, Supportive Legs
Squatting is something we do all the time: getting out of a chair, picking something up off the floor, or reaching down to pull a weed in the garden.
Practicing squats helps you:
- Strengthen your legs and glutes
- Support your knees and hips
- Maintain independence and mobility
You don’t need to go deep or fast. You can squat with support behind you (like a chair) or hold onto something for balance. What matters is engaging your muscles with intention—and moving in a way that feels steady and safe.
💡 Tip: Exhale as you stand up. It helps activate your core and makes the movement smoother.
2. Lunges — For Balance, Strength, and Better Posture
Lunges are a powerhouse move for your legs and hips, and they can be done in so many ways:
- Standing or kneeling
- Supported or hands-free
- Front, back, or side
Why they’re helpful:
- Strengthen the legs in a split stance (which improves walking and stability)
- Open up tight hip flexors (especially helpful if you sit a lot)
- Improve posture by aligning the pelvis and spine
This isn’t about perfect form or big movements. It’s about gently building strength and length—so you can stand tall, move with ease, and prevent that “hunched and tight” feeling so many of us develop over time.
3. Planks — For Core and Arm Strength
Planks often get a bad rap as a “fitness challenge,” but they’re actually a simple, adaptable way to build functional strength.
You can do them:
- On your forearms or hands
- On your knees or toes
- Against a wall or countertop
Why they matter:
- Build core strength that supports your spine
- Strengthen your shoulders and arms for everyday tasks
- Help you feel more held together—especially when life feels a little wobbly
You’re not doing planks to get better at planking. You’re doing them so that your body feels more capable doing the things that matter—like reaching, lifting, twisting, and moving through your day with confidence.
Bonus: Yoga — For Awareness, Flexibility, and Connection
Yoga isn’t just a stretch. It’s a practice of listening—to your body, your breath, and your inner voice.
In my classes and programs, I use yoga to:
- Build balance and strength gently
- Calm the nervous system through breath and movement
- Help women reconnect with their bodies with curiosity, not judgment
You don’t need to be flexible or spiritual to start. You just need a willingness to show up and notice.
Final Thoughts
Strength isn’t about doing more. It’s about doing what matters—consistently, kindly, and in a way that supports your real life.
You don’t need a gym or a complicated routine.
You just need movements that help you move through life with more confidence, strength, and clarity.
And if you’ve been craving that kind of support—something sustainable, grounded, and created for your body in this season of life—stay tuned.
I’m building something just for you. 💛
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