REAL WORLD STRENGTH TRAINING
I’m a hockey mom of three boys. As they grow, their hockey gear grows with them. When they were little, I carried their bags—heavy but manageable. Now that they’re in Pee Wees and Bantams, the bags are bigger and heavier. Even though they carry their own stuff, they still need a hand from time to time. That’s why I need to stay strong enough to lift heavy loads.
This applies to everyone, whether it’s a hockey bag or a trash bag. There will be moments in life that require lifting something heavy.
This is real-world training—training that happens outside the gym. It isn’t the same as a weekend boot camp class.
Carrying suitcases, hauling groceries, climbing stairs, lifting kids or grandkids, chasing after a dog, moving furniture, picking laundry off the floor, and more—the list goes on.
These everyday tasks may not look like workouts, and we often take our ability for granted until it’s challenged. That’s why consistent effort matters. Being steady over time keeps you capable for daily life.
In healthcare, these movements are called ADLs (activities of daily living)—basic self-care tasks we learn as kids. As we play, run, jump, and navigate playgrounds, our bodies get stronger. It’s important to find your adult playground to maintain this functional movement. Maintaining the ability to perform ADLs as we age should be a top priority.
Even if we aren’t training for a sport, we should be training for life.
HOW DO WE GET FIT FOR LIFE?
Real life requires us to:
– Squat: getting up and down from a chair
– Hinge: picking something up off the floor
– Push: pushing a shopping cart
– Pull: opening a car door
– Carry: holding a suitcase or grocery bags
Training these movements with external resistance or load helps maintain muscle mass. And as we age, we want to hold on to our muscle as long as we can.
This doesn’t mean we have to become bodybuilders or Olympic lifters. For most of us, it means lifting some weight and practicing these movement patterns 2–3 times per week. Strength training with movements that mimic real life will prepare you for all the activities you do daily.
It’s really as simple as that.
WHERE TO START?
The flood of fitness information can be confusing, especially for beginners. What’s the right plan? Who should I follow on Instagram? What app should I download? Which device should I use to monitor my activity?
Break it down to the basics. Don’t overthink it. The quality of the exercises matters more than the quantity. Start with the fundamentals and build from there. Take it one step at a time and progress will follow.
HERE’S A SAMPLE AT-HOME WORKOUT
A1. SQUAT: Goblet Squat with Controlled Lowering
A2. HINGE: Band Pull-Through
A3. PUSH: Gripless Face-Pull to Press
A4. PULL: Band Row Rotational Row with Weight Shift
A5. CARRY: Goblet Carry
Carrying some weight, making small gains day by day, pushing yourself without overdoing it—that all adds up and keeps us in shape for the life we enjoy.
ABOUT THE AUTHOR
Elaine Studdert is an ACE-Certified Personal Trainer based in Westchester, NY. She trains clients virtually and in person at HealthyFit in Mamaroneck. Elaine specializes in functional movement and kettlebell training. She loves helping clients improve their quality of life through movement. See her recent article on virtual fitness training at Larchmont Loop.
Follow Elaine on social media: Instagram: @elainestuddert
