Strength training helps maintain muscle and supports everyday tasks such as carrying groceries or climbing stairs. You do not need a gym to begin. The CDC recommends muscle-strengthening activity for all major muscle groups on at least two days a week, and your own body weight is enough to start.
- Sit-to-stand squats using a sturdy chair
- Wall or countertop push-ups
- Glute bridges lying on a mat
- Standing calf raises, holding a wall for balance
Begin with a few slow repetitions of each move, focus on good form and rest between rounds. Leave a day between sessions so muscles can recover. Mild soreness is normal, but sharp or lasting pain is not. Stop if something hurts, and see your doctor or a physical therapist if pain continues.
