Repeat the same four-move strength session
Whenyou finish work on either chosen strength day
On two nonconsecutive days, repeat one round below using your chosen versions and repetitions. The listed counts are starting suggestions. Rest as needed.
- Steps
- 5 chair stands; use hands if needed.
- 5 wall or counter push-ups; body straight.
- Seated band row: band under feet, pull to waist, release slowly ×5–10.
- Stand tall, hold support; extend a straight leg back without arching your back ×5/side.
Start tiny
Do one chair stand and one controlled row.
SafetyUse stable support and an intact band. Stop for pain or feeling unwell.
Currier BS et al. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise, 2026. Read the source ↗ American College of Sports Medicine. ACSM Unveils Landmark 2026 Resistance Training Guidelines. 17 March 2026. Read the source ↗ NHS. Strength exercises. Read the source ↗ CDC. Adult Activity: An Overview. Read the source ↗ ACSM supports regular resistance training and home/band/bodyweight options; public guidance recommends strengthening on at least two days weekly. This exact four-move routine and its one-round starter dose are editorial, not separately tested. Evidence grade covers regular resistance exercise; the individual movement, cue and starter progression are practical adaptations, not separately validated prescriptions.
Mastery: Practices you develop over weeks through skill, planning and trade-offs.
