Three Exercises That Actually Make You Stronger

I get asked all the time what the best exercises are for building strength. And the truth is, it's not complicated. Three movements. That's it.

These are the exercises I come back to again and again, because they work. They build real strength. The kind you feel when you're carrying shopping, lifting your toddler, or getting up off the floor without using your hands.

The squat

This one's non-negotiable. Squats build leg strength, yes. But they also teach you how to use your whole body to stand up from low positions. Every time you get up from a chair, pick something off the floor, or play with your kids, you're doing a version of this movement.

Start with bodyweight if you're new. Stand with your feet hip-width apart. Lower yourself like you're sitting back into a chair. Push through your heels to stand back up. That's it.

Once that feels solid, hold a dumbbell at your chest. Or hold one in each hand by your sides. The weight forces your legs to work harder, and over time, that's what builds the strength.

I've watched women go from struggling to stand up without using their hands to squatting with a 10kg dumbbell in a few months. That strength shows up everywhere.

The press

Overhead pressing builds shoulder strength. And shoulder strength matters more than you think.

Putting a bag in the overhead locker. Lifting a box onto a high shelf. Holding your arms up to blow-dry your hair without your shoulders burning. All of that gets easier when your shoulders are strong.

Hold a dumbbell in each hand at shoulder height. Press them straight up overhead. Lower them back down with control. That's one rep.

Start light. Really light. Your shoulders are smaller muscles, and they fatigue fast. Five reps with good form is better than ten wobbly ones.

What I love about this exercise is how quickly you feel the difference. A few weeks in, and suddenly reaching for things doesn't feel like effort anymore.

The row

Rows build back strength. And your back does more work than you realise.

Pulling open a heavy door. Carrying shopping bags. Picking up your toddler. All of that uses your back. When your back is weak, other muscles compensate, and that's when you start getting sore shoulders or a stiff neck.

Hold a dumbbell in one hand. Hinge forward slightly at the hips. Let the weight hang straight down. Pull your elbow back, bringing the weight towards your ribs. Lower it back down. That's one rep.

The key here is to pull with your back, not your arm. Think about driving your elbow back, not lifting the weight up. You'll feel it in the muscles between your shoulder blades. That's where you want it.

I see better posture in women who row regularly. Shoulders back. Less hunching. It's one of those exercises that changes how you carry yourself.

How to use these three exercises

You don't need a complicated program. Pick a weight that feels challenging but doable. Do 8 to 10 reps of each exercise. Rest for a minute. Repeat that two or three times.

That's a full strength session. Twenty minutes, maybe. You can do it at home. You can do it between school runs. You can do it in your living room while the kettle boils.

Twice a week is enough to see progress. Three times if you want to move faster. But even twice a week, done consistently, will build real strength.

And that's the bit that matters. Not the perfect program. Not the heaviest weight. Just showing up, doing the work, and letting your body get stronger over time.

If you want to try these exercises with me, come along to one of my live sessions. I'll talk you through the form, make sure you're doing them safely, and you'll get to train with a group of women who are all building strength together. It's a good hour.