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Stand with the ball of your left foot near the edge of a stair. Hold a weight in your left hand and hold on to a wall or railing with your right hand to balance yourself. Lift your right foot so it hangs relaxed near your left ankle. Lower your left heel off the edge of the stair as far as you comfortably can. Keeping your knee straight, use your left calf muscle to press yourself up on your toes as high as you can.

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Stand next to a weight bench (or a chair or a piano bench). Put one knee on the bench and hold a dumbbell (or a can of soup or a book) in the opposite hand. With your other hand also resting on the bench, bend over so your back is approximately parallel to the ground. Keep your other arm straight down so the dumbbell dangles toward the floor. Using your back muscles, pull the dumbbell up so that it nearly touches your chest. Pause, then lower it. Breathe out when you pull up, in when you lower it.

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Stand with your feet shoulder width apart with your hands on your hips. Take a long step forward with your left foot. Bend your left knee so that your thigh is parallel to the floor (use the same rule as above if you have knee pain, and make sure that when you’re lunging, your knee does not extend farther than your foot). Pause, then step back into the original standing position. Repeat, by stepping forward with your right foot. Breathe in when you lunge forward; breathe out when you step back. When twelve reps feels easy, you can add resistance by holding dumbbells or other objects that have weight at your sides.

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•Do one set of each exercise (two if the exercise works only one side of the body at a time). You can increase to two (or four) sets of each exercise as your progress.
•Train at threshold: Follow the eight/twelve rule. For each exercise, choose a weight light enough that you can lift it eight times in the given exercise, but heavy enough that you can’t lift it more than twelve times.
•Start by doing only the exercises in Part 1. Add those in Part 2 after a month—or earlier if you’re comfortable with the first workout.
•Do not lock your legs or arms. Straight legs and straight arms do not mean that they should be locked.
•Suck in your abdominals when doing all exercises. That will lead to a stronger midsection and better posture.
•Breathe. Exhale when you’re pushing or pulling the weight, and inhale when you’re releasing it back to the starting position.

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Just like a car can’t move without wheels, you can’t move without a properly functioning set of bones, joints, and muscles. To make sure you can continue to do everything from walking to scoring a perfect 10 on the pommel horse, you need to build a system of movement that not only gives you the power to move but also the power to do so pain-and problem-free. As essential as it is to keep your tires inflated, it’s as crucial that you do the few things that will keep your body comfortably set on cruise control on the interstate of life.

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