Avoid Atrophy!Strength rounds
Single-side strength practice — article adaptation
1 round · about 10 min each
Inspired by NYT reporting: https://www.nytimes.com/2026/02/18/well/move/strength-training-exercises-balance-unilateral.html . One shorter pass; two-arm curl and two-leg bridge replace unilateral versions, overhead press omitted, hold/carry times reduced. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.
Round 1: No equipment listed. Equipment: Mat or carpeted floor. Equipment: Dumbbells, Bench. Equipment: Dumbbells.
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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.
- Reverse lunge8 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 - Glute bridge8
Two-leg bridge replaces single-leg bridge.
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
Find a video - One-arm dumbbell row8 each side
Equipment: Dumbbells, Bench.
How to do it
Put one hand and knee on the bench, back flat. Pull the dumbbell to your hip with the other arm, then lower it fully.
Find a video - Dumbbell curl8
Equipment: Dumbbells.
How to do it
Stand or sit with dumbbells at your sides, palms forward. Curl them to your shoulders without swinging, then lower slowly.
Find a video - Side plank20 sec each side
Equipment: Mat or carpeted floor.
How to do it
Lie on your side, propped on one forearm, and lift your hips so your body is straight. Hold. Bend your knees to make it easier.
Find a video - Suitcase carry30 sec each side
Equipment: Dumbbells.
How to do it
Hold one dumbbell at your side like a suitcase. Walk without leaning toward or away from the weight. Switch hands and repeat.
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.