Strong & Steady

Stay strong, balanced, and confident with Strong and Steady. This 5-day program uses light weights and simple, controlled movements to build muscle tone, improve stability, and support the activities you do every day. Each session begins seated, then moves to standing with a chair for support — making it safe, accessible, and effective at any age. All you’ll need is a sturdy chair and a pair of light weights (1–5 pounds).

Build Strength

Gentle exercises help build and tone muscles so everyday tasks feel easier.

Feel Stable

Focused movements improve balance and keep you steady on your feet.

Boost Confidence

Each session boosts energy and helps you move with ease.

Intro   |   Day 1   |   Day 2   |   Day 3   |   Day 4    |   Day 5

Introduction

5 Day Wellness Journey

2 minutes
Over 5 days, Strong and Steady guides you through gentle, effective exercises that build strength and balance from the ground up. On Day 1, you’ll wake up your muscles and build a foundation. Day 2 adds stability work for the legs and core. Day 3 connects strength to everyday movements, while Day 4 focuses on balance in safe, supported ways. On Day 5, we bring it all together so you feel steady, strong, and confident. With just a chair and light weights (1–5 pounds), you’ll see how a few minutes a day can make life easier and more empowered.
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Day 1: Building the Foundation

Foundation

23 minutes
Welcome to Day 1 of Strong and Steady! Today we’re starting with the basics — gentle, seated exercises that will wake up the muscles in your arms, shoulders, and core. Think of this as laying the foundation for the week.

Take your time, move with control, and notice how even small movements can start to build strength and energy. Grab your chair and light weights, and let’s get started!
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Day 2: Strength Meets Stability

Stability

26 minutes
Welcome back to Day 2! Yesterday we built our foundation, and today we’re adding in a little more stability work. We’ll start seated to warm up the upper body, then we’ll move to standing with a chair for support as we strengthen the legs and core. This is where strength training really helps us feel more steady on our feet, which makes such a difference in everyday life.

You’re doing something wonderful for your body — so grab your chair, grab your light weights, and let’s dive in!
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Day 3: Power In Movement

Everyday Power

23 minutes
Here we are at Day 3 — you’ve made it halfway! Today’s focus is on connecting strength to the movements you do every single day. From lifting and reaching to sitting and standing, these simple exercises translate directly into daily life. Remember, it’s not about pushing hard — it’s about moving with purpose and control.

You’re building power that matters out there as much as it does here. Grab your chair, grab your light weights, and let’s get moving!
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Day 4: Balance & Confidence

Balance

22 minutes
Welcome to Day 4 of Strong and Steady! Today we’re focusing on balance — one of the most important pieces of feeling strong and independent at any age. We’ll use a chair for support as we challenge our balance in safe and gentle ways. These exercises not only strengthen your muscles, but also boost your confidence as you move through the world.

You’ve come so far this week — so grab your chair, grab your light weights, and let’s keep going strong together!
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Day 5: Putting It All Together

Integration

20 minutes
Here we are — Day 5 of Strong and Steady! This is our final session in the series, and today we’ll bring everything together: strength, stability, balance, and confidence. Think of this as a celebration of the work you’ve done all week. You’ve built up your body, you’ve practiced control, and you’ve shown up for yourself.

So let’s finish strong, finish steady, and finish proud. Grab your chair and light weights, and let’s do this together!
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