You know that first moment of the day, when you get up from the chair after breakfast or rise from the sofa to answer the door, and everything feels just a little…effortful?
That’s your body telling you it needs support.
As we get older, staying strong isn’t about lifting heavy weights or doing complicated workouts. It’s about keeping the muscles we rely on every single day working for us, not against us. Muscles like the ones that help us stand up with ease, climb stairs, carry shopping bags, or get out of the bath.
You don’t need a gym membership or fancy equipment. All you need is just two minutes, a sturdy chair, and a willingness to move with intention.
This quick morning routine to feel strong is part of how we support women in their 60s and beyond at Goodnick, and I’m going to show you how to do it right here.
Why Strength Matters After 60
Strength is one of the first things we start to lose as we age, and it doesn’t take much. From your 30s onwards, you can lose up to 5% of muscle mass per decade, and that decline speeds up after menopause.
That’s why movements like standing up, getting out of the car, or walking uphill can suddenly feel harder than they used to.
But here’s the encouraging part: your muscles are still incredibly responsive. Even in your 60s, 70s or 80s, strength can be rebuilt. In fact, regular strength training has been shown to have many benefits, such as:
- Improves mobility and posture
- Supports better joint health
- Reduces risk of falls
- And makes everyday activities feel easier again
It doesn’t need to be high-impact. It just needs to be consistent and focused on the right movements.
The 2-Minute Morning Routine to Feel Strong
This is one of the most functional, real-life strength movements you can do, and it’s incredibly effective for improving lower body strength, stability, and balance.
You can do it anywhere, anytime, and it’s especially great first thing in the morning to ‘switch on’ your muscles for the day ahead.
What You’ll Need:
- A sturdy, armless chair
- Flat-soled shoes or bare feet
- Two minutes of your time
Step-by-Step Instructions:
- Start seated, feet flat on the floor, hip-width apart. Hands resting lightly on your lap or crossed at your chest.
- Lean forward slightly, press your feet into the floor, and stand up tall using your legs.
- Pause at the top and feel the length in your spine, shoulders relaxed.
- Slowly and with control, lower yourself back down into the chair.
- You may need to use the arms of the chair to get up, and that’s okay.
- Or you can try a single hand on the way down, until you build up your strength.
- Repeat this for one full minute (or longer if you feel comfortable). Take a short break, then try another round.
Watch the full 2-minute strength routine video here.
Key Tips:
- Try not to ‘drop’ back into the chair: think of it as sitting on a soft cushion you don’t want to squash.
- Engage your thighs, glutes, and core as you move.
- Keep your chest lifted and shoulders relaxed.
This simple exercise activates your quads, glutes and core—the exact muscles you use for standing, walking, and moving confidently throughout the day.
Want to Take Your Strength Further?
This move is just the beginning. If you’d like to start building lasting strength in a safe, supported way, I’d love for you to join me in our Age Smarter Programme. 👉 Join the 9 Week Programme today