Bend. Twist. Push. Pull. Squat. Haul.
The Strength You Need for the Stuff You Actually Do
I’m not chasing perfection. I’m chasing function — the kind that lets me bend down without wincing, haul a Costco box solo and twist around in the driver’s seat like I own the place.
This isn’t vanity strength — it’s stay-independent strength — staying capable, mobile and ready for whatever life throws—or drops—on the floor. Because once getting up feels like a tactical operation, you know it’s time to rethink the plan.
🧠 The Science Backs it Up
Functional movement — those everyday motions like squatting, pulling and twisting — reduces fall risk, builds neuromuscular resilience and improves balance.
Studies show that leg strength and balance in midlife are powerful predictors of longevity. (Yes, really.)
If you’re planning to stay upright and avoid falling victim to the frailty loop, it’s time to prepare your body for the stuff it actually does!
Bend. Twist. Push. Pull. Squat. Haul.
Here are three moves that hit all six in surprisingly powerful ways:
1. Deep Squat with Support
(Bend + Squat + Pull)
Hold a door handle or pole, pull gently and sink into a slow, deep squat. Take 5 seconds down, pause, 5 seconds back up.
🌀 Why it works: Squatting keeps your hips, knees and spine strong. It’s your ticket to getting down and back up again — from the couch, the kitchen floor or anywhere in between.
2. Wall Sit + Heel Raise
(Push + Haul + Springy Ankles)
Slide down a wall like you’re sitting on an invisible chair. Now lift your heels and hold. Hello calves, quads and glutes — aka the get-up-and-go gang.
🌀 Why it works: It strengthens the muscles and tendons that help you walk fast, stay balanced and absorb shock (key for joints and fall prevention).
🧱 Start with 30 seconds. Sing a chorus. Stay light. Build up.
3. Beast Crawl
(Twist + Core + Coordination)
On all fours, lift your knees and crawl — forward, backward, sideways. Hips low, core tight.
🌀 Why it works: It wakes up your shoulders, spine, trunk and toes — yes, your big toe matters. It’s foundational for balance and power.
🐾 Just 20–30 seconds at a time builds brain-body coordination; it’ like sudoku for your nervous system.
What are You Staying Ready For?
You don’t need fancy gear or flawless form.
You just need a body that still wants to move freely, live fully and show up ready.
Ready to climb into a hammock gracefully-ish?
Ready to hoist your luggage into the overhead bin or fetch it from the baggage carousel without wrecking your shoulder or back?
Ready to pick up your grandchild in a deep squat without tipping over?
I stay ready so I can keep doing things I love—like hauling and spreading bags of mulch in the garden.
Because this chapter of our lives is not about holding back. It is about being able and ready— when and how you want.
Your Turn. What are You Staying Ready For?
Hit comment — I’d love to feature your answer in a future post.
Know someone who’d rather chase grandkids than gym goals? Share this with them.
I also invite you to follow @webbieofwonder on Instagram for sparks to keep sharp, move strong and age boldly.
With Wonder,
Webb Bierbrier