Train for Life: 6 Strength Exercises That Make Everyday Tasks Easier

Our manager Lauren guest writes about her experience with strength training and shares 6 strength exercises that make real life easier — from carrying groceries to climbing stairs, she reveals how training in the gym pays off every day.

When I started going to the gym in my early twenties, my goal had always been one note - to lose fat and look hot! I knew since then that strength training was the thing to do for the results I was looking for. But what I did not expect was the curveball life threw at me.

I began collecting chronic pain and illness diagnoses like they were Pokemon cards. I won't get into the long story, but the worst of it came from 2022 to 2024 when I underwent two lumbar surgeries and a cervical spine surgery. These experiences have shifted my perspective completely on what it means to work out.

Now my goal when I head into the gym is building strength, strength, and some more strength. I want to live a long and joyful life, full of adventure and cool experiences - and this is the way I know I can support that dream. Strength training isn't just about sculpted muscles or gym personal bests — it’s about making real life feel easier. Whether you're lugging groceries, lifting your kid, climbing stairs, or getting up off the floor without groaning — a strong body will serve us every single day.

The exercises you do in the gym directly translate to everyday movements. Here are six powerhouse strength moves and the daily tasks they prepare you for:

1. Farmer’s Carry = Carrying Groceries (or Luggage, or a Toddler)

My personal fave!

What it trains: Grip strength, core stability, shoulder endurance, posture.
Why it matters: That overloaded grocery bag haul from the car to your front door? That’s essentially a farmer’s carry in the wild. Mastering this move helps you handle weight with better posture, more stability, and less risk of strain.

2. Deadlift = Picking Things Up Off the Floor

What it trains: Posterior chain (glutes, hamstrings, lower back), core, grip.
Why it matters: Lifting a heavy box, suitcase, or even a squirming pet requires strength and proper form. Deadlifts teach you how to hinge at the hips and lift safely — so your back doesn’t take the hit.

3. Squats = Sitting, Standing, and Everything in Between

What it trains: Quads, glutes, hamstrings, core, balance.
Why it matters: Whether it’s getting up from a chair, lowering yourself onto the couch, or using the bathroom, squatting is a daily move. Strong, mobile legs make life smoother (and pain-free).

4. Overhead Press = Putting Things on High Shelves

What it trains: Shoulders, triceps, upper chest, core stability.
Why it matters: Reaching up to store something or lift an item overhead demands strength and control — especially if it’s awkward or heavy. The overhead press builds that confidence and capacity.

5. Step-Ups = Climbing Stairs, Hiking, or Getting Into a Car

What it trains: Quads, glutes, balance, coordination.
Why it matters: Every time you step up onto something — stairs, curbs, uneven terrain — you’re doing a single-leg strength and balance move. Training step-ups helps reduce the chance of tripping or tiring out too fast.

6. Plank = Posture, Core Control, and Injury Prevention

What it trains: Core muscles, shoulders, glutes.
Why it matters: A strong core supports everything — from standing tall, to preventing back pain, to maintaining balance. Planks teach your body to stay stable and aligned, even under stress.

Strength for Real Life

The gym isn’t just for aesthetics — it’s a training ground for life. Each rep you do is a vote for more strength, confidence, and ease in your day-to-day tasks.You don’t have to chase a six-pack or a PR to make lifting worthwhile. Sometimes the biggest win is realizing your body feels better, functions better, and moves through life with less struggle.Train for the life you actually live — and watch how it transforms everything.

You can follow Lauren's illness journey on instagram at @iconicandchronic_