Move like you used to: how strength restores everyday freedom
Have you ever watched a child play? They squat deeply to pick up toys, run without hesitation, climb onto chairs, and crouch into positions we as adults often find uncomfortable. Children move naturally, with freedom, curiosity, and strength.
But somewhere along the way, most of us lose that connection. Hours of sitting, years of avoiding certain movements, and the natural decline of muscle after 40 mean that squatting, bending, or even reaching overhead can feel harder than it should.
The good news? You can reclaim those natural movements, and strength training is the key.
Why we lose natural movement as adults
It’s not just ageing that limits our mobility. Modern life encourages us to sit more and move less. Over time, we stop squatting, lunging, or climbing, and our bodies forget how.
Add to that the muscle and bone loss that accelerates after midlife, and everyday tasks - lifting suitcases, crouching for the washing machine, carrying shopping bags - can become daunting. But these movements are still within us. They just need to be rebuilt.
The 5 foundational movements
In my work with clients, I focus on five foundational movements. These aren’t random exercises, they’re the movements life demands from us every day.
Squat: Getting up from a chair, climbing stairs, crouching to the floor
Hinge: Picking up shopping bags, loading the dishwasher, gardening without back strain
Lunge: Reaching for low cupboards, stepping onto uneven ground, improving balance
Push: Pushing a heavy door, lifting something overhead into storage
Pull: Carrying bags, pulling open drawers, improving posture after hours of sitting
When you train these patterns, you’re not just working muscles, you’re rehearsing the movements that keep you capable and independent.
Everyday strength: what it looks like
Think about the last time you:
Lifted a suitcase into an overhead compartment on a plane or train
Picked up a child or grandchild
Carried shopping from the car to the kitchen
Crouched down for laundry
Reached to put something away on a high shelf
Each of these movements relies on a combination of strength, balance, and mobility. Without training, they become harder, and many people begin avoiding them. But avoidance only accelerates decline.
By contrast, when you train strength deliberately, these tasks feel easier. You move with more confidence, less strain, and less fear of injury.
The role of strength training
Strength training is the most effective way to maintain and improve functional movement patterns. According to the NHS, adults should include at least two strength sessions a week to maintain muscle, bone health, and independence as they age.
Research also shows that strength training improves balance and reduces fall risk in older adults, one of the leading causes of injury and loss of independence.
In other words: strength training is not optional. It’s the foundation for moving well in daily life.
Pilates principles make it accessible
Where many people struggle is knowing how to start safely. This is where Pilates-informed training helps. By focusing on alignment, breath, and control, you learn to move well before you add resistance. That makes every squat, lunge, or lift safer and more effective.
Reclaiming freedom of movement
The ability to move like you once did isn’t lost, it just needs practice. When you strengthen your squat, hinge, lunge, push, and pull, you’re not training for the gym. You’re training for life.
Imagine bending with ease to garden, lifting luggage without fear, or crouching on the floor to play with children. That’s the real payoff of strength training: restoring everyday freedom.
Ready to rebuild your foundation?
If you’re over 40 and want to reconnect with natural, functional movement, my Strength Training Programme is here to guide you.
Level 1: Master the foundational movements safely and confidently
Level 3: Build advanced strength and resilience for long-term independence
Strength training isn’t about performance or aesthetics. It’s about reclaiming the way your body was always meant to move - freely, confidently, and without fear.
Let’s start rebuilding that foundation together.