Saturday's Action Plan Series: Your First Strength Session

Week 2

Many of you have asked for specific activities you can do to significantly increase your odds of living a longer, more capable life. Not vague advice—actual movement patterns and habits that matter.

This Saturday Action Plan series will deliver precisely that. Every recommendation is backed by science, shaped by decades in orthopedics, and designed to help you move better, feel stronger, and stay independent.

The response to last week’s plan was terrific. So we’re going to keep going. This style of post will continue to evolve. I will use more videos of some of the movement patterns. Please comment with suggestions… I read them all.

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Last Saturday, we started walking.
I shared a simple starting point for beginners and a progression for those already moving a bit.

This week, I'm expanding to three levels:

1. Newcomers — just getting started

2. Progressors — building consistency

3. Long-term Believers — you’ve been in this for the long haul

The response to last week’s post was incredible. Your comments, messages, and reflections reminded me why we’re doing this: we’re not alone.
We all need support. We all need momentum. And we all start somewhere.

I love that we're building a community that moves together, learns together, and supports one another. Consider sharing and supporting others with your comments. If there’s one thing I’ve learning writing for so long, you never know just how much your content or comment will mean to someone you might never hear from or meet.

Let’s get into Week 2.

If you started walking last week—even just a few days—congratulations. You're not just moving… you're building a habit. That’s how real change starts.

If you’re still thinking about it, today is a great day to begin. A 10-minute walk is all it takes. You're not behind—you’re right on time.

This week, we’re adding something new: strength. But walking doesn’t stop.
We still want you walking at least 5 days a week. That’s your foundation.
Strength just makes the foundation stronger.

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Why Strength?

Because muscle is protective in so many different ways.
It helps you move better, stay active for longer, feel more capable, and reduce the risk of injury.
You don’t need a gym. You don’t need to be “in shape.”
You just need a little time, a little effort, and a quiet commitment to yourself.

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Newcomers

Do this routine 2–3 times this week. You can do it on days you’re walking or not. You can do them before or after a walk, too:

• 5 squats (use a chair if needed)

• 5 wall push-ups, or from a kitchen countertop.

• 5 glute bridges (lie on your back, feet on the floor, lift your hips)- I shared a video of this movement last Saturday.

• 5 calf raises. Stand next to a wall. Put one hand on the wall for balance. Go up onto your toes, then slowly lower back to a flat position on your feet.

One round. That’s it.
This should take 2–3 minutes.

Not perfect? Doesn’t matter. You’re showing up. That’s what counts.

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Progressors

If you started walking last week, but you’ve been doing some strength training and want to take the next step:

• Do two rounds of the same exercises, with a 2-minute rest in between each set.

• Slow each movement: take 3 seconds down, pause, 1 second up

• Try to complete this routine 3 times this week

This helps you build control and feel what your body is doing, rather than just going through the motions.

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Long Term Believers

You’ve already made strength part of your routine. Let’s keep refining:

• Add resistance: bands, dumbbells, or household items

  • Farmers carry

  • Goblet squats

  • Single leg bridge with a dumbbell on your belly

• Try split squats instead of regular squats

• Push-ups on the floor or an incline

• Add a hip hinge movement like Romanian deadlifts or a kettlebell swing.

Bonus Videos and Challenges for Long-Term Believers:

For those so inclined… a very spicy pushup variation:

Farmers Carry: Peter Attia recommends being able to carry your body weight for one minute. Honestly, I think that’s nonsense, but I had to try it. This builds grip strength, balance, carrying coordination, and more.

Move well. Breathe. Own each rep. This isn’t just training—it’s maintenance for the next 30 years.

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Bonus Add-ons:

A few of you have been doing this for a long while and have asked for a few videos on more dynamic exercises to spice up your workout. I love trying new things, too. So here you go…

Pull-through plank. These can be done with a kettlebell that you pull through to the other side, or with a cable as I’m doing here.

These kettlebell swings are great for balance and “core”. Start with very light kettlebells, as it is easy to lose your balance.

A side plank variation. You can do these without the dip down, but that adds some spice.

Keeping up with the plank variations… by putting you into a 3-point stance, this challenges your balance and your obliques.

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We’re building a structure—step by step. Walking is the floor- it’s where we start.
Strength is the frame.
More to come. You’re doing great.

See you next week.