What is it?
This session uses six familiar movements connected with everyday life:
Pull Something Towards You
Sit Down and Stand Up
Push Something Away
Pick Something Up
Reach Above You
Turn and Reach
Why are we doing it?
Strength is not only about lifting heavier weights.
Building strength can help make everyday activities feel more manageable—from getting out of a chair and carrying shopping to reaching into a cupboard.
The aim is to practise useful movements while gradually building the capacity to do more.
How does it work?
We normally complete two sets of each movement, with an optional third set when appropriate.
Aim for approximately 8–12 controlled repetitions.
You do not need to keep exercising until the timer finishes. If you complete your repetitions or need a rest, stop and prepare for the next set.
Choose your starting option first, then use PACE to make further adjustments.
1. Pull Something Towards You
What are we practising?
Pulling the arms towards the body.
Why does it matter?
You use pulling movements when:
opening a drawer;
pulling open a door;
bringing something towards you; or
moving an object across a table or worktop.
How can you do it?
Choose:
practise the rowing movement without resistance;
use a resistance band with manageable tension; or
adjust your position or grip to change the band tension.
Only use a resistance band with a secure anchor.
2. Sit Down and Stand Up
What are we practising?
Moving between sitting and standing.
Why does it matter?
You use this movement when getting:
out of a chair;
off the sofa;
up from the toilet; or
in and out of other seated positions.
How can you do it?
Choose:
remain seated and straighten one leg at a time;
use the armrests or push through your hands placed on your thighs; or
stand without using your hands.
Additional weight is optional.
3. Push Something Away
What are we practising?
Pushing the hands forwards and away from the body.
Why does it matter?
You may use this movement when:
pushing open a door;
moving an object away from you;
pushing something across a table or worktop; or
using your arms to help create space around you.
How can you do it?
Choose:
practise the pushing movement without resistance;
use a resistance band with manageable tension; or
adjust your grip or band tension to change the load.
The band should sit across the upper back rather than the neck.
4. Pick Something Up
What are we practising?
Reaching down and returning to an upright position.
Why does it matter?
You may use this movement when:
picking something up from the floor;
lifting a shopping bag;
moving a household object; or
taking something from a low shelf.
How can you do it?
Choose:
reach forwards while seated;
stand with support and reach down as far as feels manageable; or
stand without support and reach down as far as feels manageable.
These options practise the movement without requiring an object.
5. Reach Above You
What are we practising?
Reaching or pressing upwards.
Why does it matter?
You may use this movement when:
reaching into a cupboard;
placing something onto a shelf;
putting away shopping; or
reaching for something above you.
How can you do it?
Choose:
reach upwards without resistance;
press one arm at a time; or
press both arms together using manageable resistance.
You do not have to reach fully overhead. Choose a comfortable height.
6. Turn and Reach
What are we practising?
Turning the body and reaching towards the side or across the body.
Why does it matter?
You may use this movement when:
reaching for something beside you;
passing an object to another person;
putting something away to one side;
reaching across a table or worktop; or
turning to see or reach something behind you.
How can you do it?
Choose:
turn and reach while seated;
stand with support and reach with one arm; or
turn and reach while standing, optionally holding a light object.
Use a comfortable turning and reaching range. You do not need to force the movement.
Remember PACE
After choosing your starting option:
P — Pick your pace
A — Adjust the load
C — Change the range
E — Ease the effort
You can ease the effort by:
completing fewer repetitions;
taking a longer rest;
performing only two sets; or
breaking the exercise into smaller amounts.
You do not need to use every adjustment, and you can change your option between sets.
Exercising at home
Before beginning:
clear enough space to move;
use a stable chair that will not slide;
check resistance bands for damage;
use resistance bands only with a secure setup;
begin with a light, manageable object; and
keep anything you need within easy reach.
If you cannot create a suitable setup, choose another version of the movement.
This is not a test of how much weight you can lift. Choose the option that helps you practise the movement in a manageable way today.
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