Did you know that from the age of 30, we lose around 5% of our muscle mass every decade? Keeping our muscles strong is vital to helping us stay fit, healthy and independent as we age. That’s why strength building is one of Slimming World’s five active habits for a fitter future.
Why building strength matters
The benefits of strength building go way beyond toned arms and a perkier bum (though we’ll gladly take those, too!). Here are just a few:
- Lower risk of stroke, cardiovascular disease and type 2 diabetes
- Boosted brain power and improved memory
- Reduced risk of cancer (and aided recovery from cancer)
Plus, preserving muscle strength helps maintain our metabolic rate (how quickly we burn calories) – important when we’re working to manage our weight.
Your 30-day strength challenge
If you’d love to discover the benefits of being strong, our 30-day challenge is a fun, beginner-friendly way to build strength. Each day features a new activity to help you feel stronger – one move at a time.
Download and print your 30-day strength challenge (PDF)
More on the blog: Join our Walk the World step challenge
Build strength at your own pace
These challenges are ideal if you’re just starting out – there are no heavy weights, you don’t need to change into gym gear (unless you want to) and they’re super-quick.
You can do them in your kitchen, living room, or even while waiting for the microwave to ping. And if you miss a day, just pick up where you left off. It’s your plan – you’ve got the power!
1. Dust-buster dash
10 minutes
Vigorous cleaning counts as activity. Set a 10-minute timer and put some serious elbow grease into something you’ve been meaning to make sparkling clean for a while!
2. Kitchen counter push-ups
10 reps
This one’s great for upper body strength. Place your hands slightly wider than shoulder-width apart on the edge of the counter. Keep your body in a straight line from your head to your heels. Then, slowly bend your elbows, lowering your chest towards the counter. Push back up to the starting position.
3. Ad break chair squats
10 reps
Stand with your feet hip-width apart, with a chair underneath you. Bend your knees and push your hips back as if sitting, keeping your back straight and chest upright. Lightly touch the chair with your bottom then push back up to starting position. Avoid using your hands for support if possible.
See if you can reach 10 before the add break ends!
More on the blog: 9 quick ways to up your activity today
4. Kettle calf raises
15 reps
While you’re waiting for the kettle to boil, stand with your feet hip-width apart. Shift your weight onto the balls of your feet, lifting your heels off the ground. Pause briefly and give your calf muscles a good squeeze, then slowly lower your heels back down to the starting position.
5. Can curls
10 reps per arm
While you’re putting the food shop away, grab some tins of beans and do some bicep curls.
Hold a can in each hand with your palms facing forward and curl your arms upwards, bending at the elbows, while keeping your upper arms still. Lower the cans back down to the starting position and repeat.
6. Microwave march
60 seconds
March in one place while you’re waiting for the microwave to ping. Swing your arms and raise those knees high!
7. Wall sit
90 seconds
Stand with your back against a wall, feet shoulder-width apart and about two feet away from the wall. Lean back against the wall and slide down until your thighs are parallel to the floor, forming a 90-degree angle at your knees. Hold this position, keeping your core engaged, for 90 seconds. Return to standing position.
8. Hill hike
10 minutes
Walk up the biggest hill you can find. If you’re feeling confident, walk backwards to work different leg muscles (but be careful!).
9. Window wiper
10 minutes
Put some serious elbow grease into getting your windows sparkling clean.
10. Side leg raises
10 per leg
This is a great exercise to do while you’re waiting for the bus (or for the kids to come out of school!).
Stand with your feet together (you can use a wall or railing for extra support). Lift your leg to the side, keeping it straight and your toes pointing forward. Slowly lower your leg back to the starting position.
You can also do this exercise while lying on your side.
11. The country side-step
60 seconds
Turn up your Dolly Parton playlist and channel your inner cowboy for this simple move!
Stand with your feet together and place your hands on your hips. Sidestep out to the right, then step your left foot across to join your right. Then repeat the process by stepping side to side and tapping with your following foot for the rest of the exercise.
12. Morning toe touches
10 reps
Rise and shine with a simple stretch! Each morning, stand tall and bend forward from the hips to reach for your toes (or as far as feels comfortable), then slowly rise back up.
More on the blog: Fitness tips for beginner
13. Toothbrush balance
20 seconds per leg
While you’re brushing your teeth, stand on one leg, with your arm stretched out to the side for balance. Hold the pose for 20 seconds and then slowly return to your starting position.
14. Chair dips
5 reps
Sit on a sturdy chair, grip the sides of the seat, slide forward to hover your hips above the ground, then bend your elbows to lower into a dip and push back up.
15. Step it up
10 reps per leg
Try this one the next time you go upstairs. Stand tall with your feet hip-width apart, facing the first step. Place your right foot flat on the step, then push through your right heel to lift your body up. Bring your left foot up to meet your right foot on the step. Step back down with your left foot first. Then bring your right foot down to the floor. Repeat, this time leading with your left foot.
16. Garden gains
10 minutes
Dig, weed, sweep – tending to your green spaces is nature’s strength training.
17. Declutter deadlift
10 minutes
Heavy lifting is a great way to work those muscles. Have a clear-out, pack some boxes and carry them to the car. Strength and tidiness in one go!
18. Food shop-firm up
30 seconds
Hold a heavy shopping bag in each hand and carry them back to the car. Bonus points if you park further away or attempt a bicep curl with them!
More on the blog: 6 ways to get fit for free
19. Bedside lunge
5 per leg
Do this move while you’re making the bed. Starting from a standing position, take a big step to the right with your right foot. As your foot lands, bend your right knee and keep your left leg straight. Try to keep your knee behind your toes and your back straight. Push off your right foot to return to your starting position and go again with your left leg.
20. Start swinging!
Push for 30 seconds with each arm
Who said parks are just for kids? Going on the swings works your arms, legs, and core, so it’s a fantastic way to build strength while having fun with the family. Make it a game by seeing who can swing the highest!
21. Wall angels
10 reps
Wall angels are like making a snow angel – but standing up with your back flat against a wall. Raise your arms so your elbows are bent at 90 degrees, keeping your elbows, forearms and backs of your hands touching the wall. Slowly slide your arms upwards, stretching as high as you can without losing contact with the wall. Then slowly lower your arms back down to 90 degrees.
22. Water bottle raises
10 reps per arm
Fill a water bottle to the brim, fasten it tight, and stand with your feet shoulder-width apart and arms down by your side. Lift the bottle out to the side until your arm is at shoulder height. Keep your elbow slightly bent and your wrist straight. Then slowly lower the bottle back down to your side.
23. Laundry lunges
5 per leg
This is one way to speed up putting clean clothes away! Hold a full laundry basket close to your chest with both hands, elbows tucked in. Step forward with your right foot and bend both knees to lower your body until your back knee hovers just above the floor. Keep your front knee directly above your ankle (not pushed past your toes). Push through your front heel to return to a starting position.
24. Bathtime towel pulls
10 reps
Before you get in the bath or shower, grab a towel and hold it out in front of you with both hands. Pull the towel outward as if you’re trying to stretch it, keeping constant tension. Slowly raise the towel above your head, keeping your arms straight, then lower the towel back down to shoulder height, still pulling outward.
25. Mini-mover tone-up
60 seconds
Here’s a fun way to build strength while looking after your little ones. Pick up your child, holding them close to your chest. Stand tall with your shoulders back and core engaged. Walk slowly across the room, taking steady, controlled steps. Or, if you don’t live with little ones, pick up something of a similar weight.
26. Doorway dynamo
10 reps
Door-frame rows are great for building arm strength. Stand facing an open doorway, feet hip-width apart. Grab both sides of the door frame at chest height, palms facing inward. Lean back slightly, keeping your arms and back straight. Pull your chest toward the door frame by bending your elbows and squeezing your shoulder blades. Slowly straighten your arms to return to the starting position.
27. Seated leg raises
10 per leg
When you’re sitting at the dinner table, place your hands on either side of the chair for support. Extend one leg straight out in front of you, keeping it parallel to the floor, and hold it for a couple of seconds. Then, lower your leg back down to the floor and repeat with the other leg.
If you’re ready for a trickier challenge, try standing up with one leg is out in front of you.
28. Punch it!
60 seconds
As well as being great for strength, standing punches count as cardio, so they bring even more health benefits.
To do this move, stand up straight with your feet shoulder-width apart and your knees slightly bent. Raise your fists to chest level, elbows bent. Punch forward with your right arm, extending it fully without locking the elbow. Return your right fist to starting position and punch forward with your left arm in the same way.
29. Full-body flow
2 minutes
Five squats, five calf raises, five push-ups (you can do them on your knees to make it easier). Repeat for two minutes.
30. Victory hold
60 seconds
Choose to do a wall sit or a wall plank. Feel the strength and celebrate your fantastic achievement!
If you’re planning to start a new activity programme, we recommend you check with your GP first – especially if you have an existing health condition, such as high blood pressure, diabetes or asthma. If you’re pregnant, check the suitability of the activity with your midwife.