← Back to the plan
Everyday strength at the gym
Everyday function · Full gym · 30–40 minThe gym version of life's greatest hits: pressing, pulling, carrying, standing up. Machines make the load easy to adjust and easy on the joints.
How to do it
2 rounds of everything (3 on the Ideal plan), 8–12 controlled reps, resting a minute or two. Do the sit-to-stands briskly — power helps function most.
The exercises
1
Leg press
2–3 × 10–12
Strong legs are independence insurance.
2
Seated rows
2–3 × 10–12
Tall chest, smooth pull.
3
Chest press
2–3 × 10–12
Comfortable grip, full range.
4
Farmer carries
2–3 × 20–30 m
A kettlebell in each hand, shoulders proud.
5
Weighted sit-to-stands
2–3 × 8
From a bench, holding a small plate. Up briskly.
6
Calf raises
2–3 × 12–15
On a step for extra range.
Good to know
Machines are a feature, not a compromise — they let you work honestly hard in total safety. Add the carries for the real-world finish.