Many of us, regardless of age or fitness level, know we should exercise more but aren't sure where to start. Here, personal trainers share the best moves for improving health, longevity, and general wellbeing, tailored to individual needs and abilities.
Deadlift
Rachael Tate, Norfolk
"The deadlift is the king of exercises because it recruits many muscles from feet to grip and the whole back of the body. It mimics real life—picking up something heavy. Keep a flat back, engaged core, and hinge at the hips to lift dumbbells or barbells. Start without weight, then gradually add."
Plank
Mollie Millington, Hatfield
"Do a plank every day. It's a full-body workout you can do anywhere. Start on all fours, extend legs behind you on toes, and keep a straight line from heels to shoulders. If too challenging, do planks on knees. Focus on engaging your abs; a strong core helps you move better."
Sled Push
Rhiannon Cooper, Wolverhampton
"This strength-based cardio makes you feel powerful. Beginners can lean in with body weight. Push a metal sled loaded with weights by stepping back into a split stance, driving forward with braced shoulders and core. One rep is 10-20 metres."
Dead Hangs
Rob Ghahremani, Nottingham
"Great for spinal decompression, mobility, and shoulder health. It improves grip strength and posture, especially for desk workers. Hang from a bar above your head for as long as possible, starting with five seconds and building up."
Sitting to Standing
Dom Thorpe, Stevenage
"Exercise can be any movement. A basic sit-to-stand works for various disabilities. Hold a table for support if needed. Find your starting point and build over time."
Lunge
Nick Bender, London
"Falling is a concern over 60, and getting back up requires lunge strength. Body-weight lunges are functional and vital for quality of life. Step forward, touch back knee to ground, keep torso upright. Do two sets of 15 reps per leg, three times a week."
Farmer's Carry
Ollie King, Sheffield
"Builds grip, core, and posture while carrying everyday items. Pick dumbbells or kettlebells, stand tall, and walk with shoulders down and back. If you lean or wobble, weights are too heavy."
Squat with Heel Raise
Dr Kate Ella, Edinburgh
"This combines strength and balance. Squat down, lift heels, push back up on tiptoes, then lower heels. Strengthens glutes, quads, hamstrings, and calves. Do it every night."
Neck Flexor Exercises
Shona Vertue, Australia
"Strengthen deep neck flexors for device-heavy lifestyles. Lie on bed edge, slowly lower head back, then curl chin to chest—a crunch for your head."
Single-Leg Work
Sarah Milne, London
"Don't be put off—single-leg exercises like step-ups or single-leg deadlifts build balance and functional strength. Start with body weight and progress."