Fuel your routine
Include protein-rich foods at meals and choose portions you can comfortably eat. Visit RENDINE Kitchen →
PROTECT YOUR STRENGTH
Strength for
everyday living.
Support the activities you value with a steady mix of food, movement and recovery. Start where you are and build a routine you can return to.
More than a number on the scale.
Muscle supports everyday tasks, from carrying groceries to getting up from a chair. As appetite, weight and age change, maintaining regular movement and adequate nutrition matters. A manageable routine is more useful than an ambitious plan you cannot sustain.
Three habits to build around.
Move regularly
Combine walking with resistance exercise. Adult activity guidance includes muscle-strengthening work on at least two days each week.
Review and adjust
Scale activity to your energy and recovery. Ask a qualified professional for guidance when health concerns affect your routine.
Six moves to get started.
Work within a comfortable range. Stop for pain and use a stable surface for balance.
Sit to stand
Stand from a stable chair, then sit down with control. Use support if needed.
Wall push-up
Place palms on a wall. Bend your elbows, then push gently back to your starting position.
Glute bridge
On your back with bent knees, lift your hips comfortably and lower slowly.
Heel raise
Hold a counter for balance, lift your heels and lower them with control.
Standing march
Use a stable support and alternate lifting your knees at a comfortable height.
Daily walk
Choose a comfortable route and pace. A short walk is a useful starting point.
Home workouts
Example routines, not individualized prescriptions. Choose an appropriate load and learn unfamiliar movements with qualified help.
20 min · No equipment
Starter full body
- Sit to stand — 2 × 10
- Wall push-ups — 2 × 10
- Glute bridge — 2 × 12
- Standing march — 2 × 30 sec
- Heel raises — 2 × 12
- Bird dog — 2 × 6 each side
Rest between sets. Reduce the repetitions or resistance when needed.
30 min · Dumbbells
Home dumbbell circuit
- Goblet squat — 3 × 10
- One-arm supported row — 3 × 10 each side
- Floor press — 3 × 10
- Romanian deadlift — 3 × 10
- Seated overhead press — 3 × 8
- Dead bug — 3 × 8 each side
Rest between sets. Reduce the repetitions or resistance when needed.
25 min · Resistance band
Resistance band routine
- Band squat — 3 × 12
- Band row — 3 × 12
- Band chest press — 3 × 12
- Banded glute bridge — 3 × 15
- Band pull-apart — 3 × 15
- Side-band walk — 3 × 10 steps each way
Rest between sets. Reduce the repetitions or resistance when needed.
Gym workouts
Example routines, not individualized prescriptions. Choose an appropriate load and learn unfamiliar movements with qualified help.
45 min · Gym
Full body A
- Leg press — 3 × 10
- Seated cable row — 3 × 10
- Dumbbell bench press — 3 × 10
- Dumbbell Romanian deadlift — 3 × 10
- Lat pulldown — 3 × 10
- Plank — 3 × 20–30 sec
Rest between sets. Reduce the repetitions or resistance when needed.
45 min · Gym
Full body B
- Goblet or Smith squat — 3 × 8
- Chest-supported row — 3 × 10
- Machine shoulder press — 3 × 10
- Hip thrust — 3 × 10
- Leg curl — 3 × 12
- Farmer carry — 3 × 30–40 steps
Rest between sets. Reduce the repetitions or resistance when needed.
30 min · Gym machines
Machine starter circuit
- Leg press — 2 × 12
- Chest press — 2 × 12
- Seated row — 2 × 12
- Leg curl — 2 × 12
- Shoulder press — 2 × 12
- Cable or band woodchop — 2 × 10 each side
Rest between sets. Reduce the repetitions or resistance when needed.
Make each session count.
Warm up
Begin with easy walking and practice your first movement without a heavy load.
Control the movement
Use a range you can manage without pain. Technique comes before extra weight.
Leave room to recover
Avoid training the same muscle group on consecutive days. Build in sleep and rest.
Progress in small steps
Add a repetition or a little resistance only when your current routine feels steady.
A weekly rhythm.
MonStrength
TueWalk
WedStrength
ThuWalk
FriOptional strength
SatWalk or play
SunRest
This is an example, not a requirement. Adjust it to your ability, recovery and schedule.
General exercise information. Consult a clinician before a new routine if you have health, joint or balance concerns. Stop for chest pain, faintness or unusual breathlessness; seek urgent help for severe symptoms. Adult activity guidance — CDC ↗