Building strength is about helping your body cope better with everyday demands – sitting, standing, lifting, carrying, pushing and pulling. And you can do a lot for your health with very little equipment, space or time. You do not need gym membership, heavy weights or complicated routines. In fact, some of the most effective strength work uses simple movements you already do in daily life.

Key Movements to Support Your Health

• Push movements – using your arms and upper body to push something away
• Pull movements – drawing something towards you, important for posture
• Standing / squat movements – getting up and down
• Hinge movements – bending at the hips to lift safely
• Core stability – supporting and controlling movement
• Leg strength & balance – how we walk, climb stairs and move confidently
• Carrying & holding – real-life strength for everyday loads

Hinge movements help build strength in your hips, glutes and lower back. A hinge is about learning to move from your hips rather than your lower back. This is a key movement for long-term back health and confidence with lifting.

You don’t need weights or a gym for this to be effective. Try this:

• Lie on your back with your knees bent and feet flat on the floor
• Place your arms by your sides
• Push through your feet and lift your hips towards the ceiling
• Pause briefly at the top
• Slowly lower your hips back down

That’s a hinge movement. The glute bridge is a great way to practise this pattern in a supported, controlled position. As you build confidence, you can slow the movement down or hold the top position a little longer – but every version counts.

You don’t need a high number of repetitions for this to be worthwhile. A good starting point is 6 to 10 controlled repetitions, take a short break, and then repeat.

❄️ Beat the Cold February Challenge: Log 6 hours and get a £60 voucher! Still chilly out there? Wrap up, get moving, and show winter who’s boss — one activity at a time.

📅 February Ten Days Active Challenge: Just ten active days this month. Very doable, very motivating, and a great way to keep momentum going 🔥.

🌊 ACG ARP: Chase the Coast: Inspired by the coast, powered by movement. Run, walk or ride your way through this scenic-inspired challenge.

🖤 Virtual NYRR Black History Month Challenge: Run 28 miles and move with purpose this February.

Meet 91-year-old Peter Quinney from Salisbury in the UK, who has been in the news for winning two gold medals in an adult trampolining competition after 40 years of not competing.

Asked for advice on keeping yourself fit as you age, the former British champion and RAF Physical Training Instructor told Radio 4’s PM programme, “getting an interest, it doesn’t matter what it is, it doesn’t have to be sport, it doesn’t have to be trampolining or gymnastics, just get an interest so you can get out and about and do things and meet people.” 💯

The lifelong coach and volunteer celebrated his 90th birthday by checking he could still do a double backflip!

Congrats to Peter, a proper inspiration!