Avoid Atrophy!Strength rounds
Power and control practice — article adaptation
1 round · about 7 min each
Inspired by NYT reporting: https://www.nytimes.com/2026/01/19/well/move/intermediate-workout-ideas.html . Roundup power/stability idea; controlled non-explosive substitutions, not the original power workout. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.
Round 1: Equipment: Step or stairs. No equipment listed. Equipment: Sturdy chair. Equipment: Mat or carpeted floor.
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Get reminders for this routineThe rounds
Adapted movement practice
Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.
- Step-up8 each side
Equipment: Step or stairs.
How to do it
Step up onto a low step with one foot, bring the other up to meet it, then step down under control. Lead with the same leg for all reps, then switch.
Use a handrail or wall for balance.
Find a video - Bodyweight squat10
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
Find a video - Reverse lunge6 each side
No equipment listed.
How to do it
Step one foot back and lower until both knees are bent, then push through the front foot to return. Alternate or finish one side first.
Find a video - Calf raise10
Equipment: Sturdy chair.
How to do it
Hold a chair or counter. Rise up onto the balls of both feet, pause, and lower slowly.
Find a video - Plank20 sec
Equipment: Mat or carpeted floor.
How to do it
Rest on your forearms and toes with your body in a straight line. Brace your stomach and breathe. Drop to your knees to make it easier.
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.