As we get older, strength starts to matter in ways we don’t always expect.
“This isn’t vanity, it’s function,” says 28 By Sam Wood personal trainer Tiffiny Hall. “It’s what helps with lifting the groceries, getting up off the floor, carrying a grandchild, recovering from a stumble before it becomes a fall.”
From our early 30s, we naturally begin losing muscle mass, with the rate accelerating after 50. But the good news is that “it’s almost entirely reversible at any age”, Tiffiny says.
“The body responds to load whenever you give it some – you just have to start,” she adds.
And getting started is much easier than you might think.
“You don’t need a gym, a barbell or a personal trainer to send the right signal,” Tiffiny says. “Your own bodyweight, moved through full range with intention, is enough to build muscle, strengthen bone, sharpen balance and keep your metabolism active.”
Here, Tiffiny shares six simple bodyweight moves you can do from the comfort of your living room that target the muscles we use everyday — lifting, stepping, twisting and balancing.
One area she especially focuses on is the deep core. “The core isn’t your six-pack,” Tiffiny explains. It’s the deeper system of muscles that helps support your spine and stabilise every movement you make.
“A strong deep core is the difference between a back that lasts a lifetime and one that goes at 55.”
How it works: Complete each exercise for the recommended reps below, moving through all six moves to complete one round. Repeat three times, taking a one-minute rest between each round. The full workout takes about 20 minutes.
“Move slowly, focus on form and remember: consistency beats perfection every time,” Tiffiny advises.
1. Donkey kick
Targets: Glutes and hamstrings
How to do it:
- Start on all fours with hands under shoulders and knees under hips
- Keep your working knee bent at 90 degrees
- Lift your heel towards the ceiling until your thigh reaches parallel with the floor
- Squeeze your glute at the top, then lower with control
Tiff’s tip: “Avoid arching your lower back to lift the leg higher – your glute should be doing the work.”
Try: 10 reps each side
2. Single-leg glute bridge
Targets: Glutes, hamstrings and core stability
How to do it:
- Lie on your back with knees bent, feet flat and heels about a hand’s width from your bum
- Extend one leg straight up towards the ceiling
- Press through the heel of the planted foot and lift your hips
- Pause at the top, squeeze your glute, then lower with control
Tiff’s tip: “Don’t let the lifted-leg side of your hips drop, and make sure you drive through your whole foot with weight on the heel.”
Make it easier: Start with both feet on the floor in a regular glute bridge before progressing to the single-leg version
Try: 8-10 reps each side
3. Cross body punches
Targets: Cardio, shoulders, core rotation and leg drive
How to do it:
- Stand with feet under hips, knees softly bent and hands up at chin height
- Pivot one foot so the heel lifts
- Rotate through your hip, torso and shoulder as you punch across the body
- Snap your hand straight back to your chin
Tiff’s tip: “Keep your guard up and stay tall – avoid dropping your other hand or leaning your head over your front knee.”
Try: 30 seconds work / 30 seconds rest
4. Bicycle crunch
Targets: Obliques and core
How to do it:
- Lie on your back with fingertips lightly behind your ears
- Lift your feet off the floor, with knees bent and shins parallel to the ceiling
- Bring your right armpit towards your left knee while extending your right leg
- Switch sides slowly, rotating through your torso
Tiff’s tip: “Don’t pull on your neck or rush for speed. Keep your elbows wide, eyes to the ceiling and move slowly.”
Try: 8 reps each side
5. Chair step-up with knee strike
Targets: Glutes, quads, balance and cardio
How to do it:
- Use a sturdy chair without wheels, pushed against a wall if needed
- Place one whole foot flat on the seat
- Drive through the heel of the foot on the chair and stand all the way up
- At the top, drive the opposite knee up to your chest
- Step down with control
Tiff’s tip: “Make the top leg do the work and lower slowly to build strength. If balance feels shaky, use a lower step and rest a hand on a wall.”
Make it easier: Use a lower step or bench instead of a chair, and rest one hand on a wall for balance
Try: 8 reps each side
6. Bird dog
Targets: Core stability, glutes, lower back and balance
How to do it:
- Start on all fours with hands under shoulders and knees under hips
- Brace your core and keep your spine neutral
- Slowly extend your right arm forward and left leg back at the same time
- Pause, then return to start and switch sides
Tiff’s tip: “Imagine a glass of water balanced on your lower back – avoid lifting the leg higher than parallel or letting your hips tilt.”
Try: 8 reps each side
