Avoid Atrophy!Gentle strength and balance
Four-move everyday strength — article adaptation
1 round · about 6 min each
Adapted from Michele Stanten's Consumer Reports article carried by Washington Post (May 3, 2021): https://www.washingtonpost.com/health/simple-strength-training-exercises/2021/04/30/db0a7012-a22b-11eb-85fc-06664ff4489d_story.html . Uses the lower end of its 10–12-rep range and an explicit light-dumbbell row setup. No publisher endorsement or guaranteed benefit.
Round 1: No equipment listed. Equipment: Sturdy chair. Required: Sturdy chair. Setup: seated setup. Required: Sturdy chair + Dumbbells. Setup: seated setup.
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Get reminders for this routineThe rounds
Chair, wall and light weights
Rest as needed. Check chair stability; use light weights. Source suggests twice weekly; reminders remain your choice. Stop for pain or loss of control.
- Wall push-up10
Our wall-push-up mapping of the source's wall press.
No equipment listed.
How to do it
Stand an arm's length from a wall, hands on it at shoulder height. Bend your elbows to bring your chest toward the wall, then push back.
Find a video - Sit to stand10
Equipment: Sturdy chair.
How to do it
Sit near the front of a sturdy chair, feet under your knees. Stand up without using your hands if you can, then lower slowly until you touch the seat.
Use a chair that will not slide. Put a hand on the armrest or a counter if you feel unsteady.
Find a video - Seated opposite arm and leg lift10 each side
One lift of an opposite arm and leg is one repetition.
Required: Sturdy chair. Setup: seated setup.
How to do it
Sit upright on a stable chair with both feet down. Raise one foot a short distance as you lift the opposite arm below shoulder height. Lower both slowly, then repeat on the other side.
Keep the chair stable and avoid leaning backward. Use a small comfortable range; stop for pain or loss of control.
Find a video - Seated light row10
This draft uses light dumbbells; the source also allows no weight.
Required: Sturdy chair + Dumbbells. Setup: seated setup.
How to do it
Sit on a stable chair with feet planted and light dumbbells beside your legs. Hinge forward comfortably from the hips. Draw the elbows back toward your hips, then lower the weights under control.
Use manageable weights and avoid rounding or forcing the back. This weighted setup differs from the article's optional no-weight version.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.