REAL WORLD STRENGTH TRAINING
I’m a hockey mom to three boys. As they grow, their gear grows with them. When they were younger, I carried their bags—they were heavy but manageable. Now, in Pee Wees and Bantam, the bags are much bigger and heavier. Even though they carry their own stuff most of the time, they still need a hand now and then. That’s one big reason I want to stay able to lift heavy things. And it’s true for everyone—whether you’re carrying a hockey bag or a grocery bag. There will be times in life when you need to lift something heavy.
This is real-world training.
Training that doesn’t happen in a gym.
This is the kind of training we need more than a weekend boot camp.
Think of everyday tasks: carrying suitcases, hauling groceries, climbing stairs, lifting your kids or grandkids, chasing after a dog, moving furniture, picking up laundry—the list goes on.
These daily tasks might not feel like a workout, and we often overlook how important it is to stay capable. Consistency matters. Over time, it keeps us fit for daily life.
In healthcare they call these movements ADLs—activities of daily living. We learn these basic skills as kids. As we play, run, jump, and navigate the playground, our bodies get stronger. It helps to have an “adult playground” where you practice these movements. Keeping the ability to perform ADLs as we age should be a top goal.
So even if you’re not training for a sport, you should be training for life every day.
HOW DO WE GET FIT FOR LIFE?
Real life needs us to:
– Squat: getting up and down from a chair
– Hinge: picking something up off the floor
– Push: pushing a grocery cart
– Pull: opening a car door
– Carry: holding a suitcase or grocery bags
Training these moves with some resistance helps preserve muscle mass. And as we age, we want to hold on to our muscle as long as possible.
This doesn’t mean you have to become a bodybuilder or Olympic lifter. For most of us, it means picking up some weight and doing these movements 2–3 times a week. Strength training that mirrors real-life tasks will prepare you for daily activities. It’s really that simple.
WHERE TO START?
With so much fitness information out there, it can be confusing, especially if you’re new to exercise.
What’s the right plan? Who should I follow on Instagram? What app should I use? What device do I need to track activity?
Keep it simple. Break it down into basics. Don’t overthink it. Quality matters more than quantity. Start with the fundamentals and go from there. Take it one step at a time and the rest will follow.
HERE’S A SAMPLE AT-HOME WORKOUT
A1. SQUAT: Goblet squat with a slow lowering
A2. HINGE: Band pull-through
A3. PUSH: Gripless face pull to press
A4. PULL: Band row with a weight shift
A5. CARRY: Goblet carry
Carrying a bit of weight and making small gains day after day adds up. Push yourself, but not to the point of burnout. It all helps you stay in shape for the things you enjoy in life.
ABOUT THE AUTHOR
Elaine Studdert is an ACE‑certified personal trainer based in Westchester, NY. She works with clients virtually and in person at HealthyFit in Mamaroneck. Elaine focuses on functional movement and kettlebell training. She loves helping clients improve their quality of life through movement. See her latest article on virtual fitness training at Larchmont Loop.
Follow Elaine on Instagram: @elainestuddert
