Whether you’re younger or older, active or inactive, trying to reboot an existing fitness routine or setting a brand new New Year’s resolution to improve how you feel, the place to start might be your muscles. According to data from 2022, the majority of Americans aren’t working out all of their muscles enough, but tend to focus on the same core groups.

Even if you’re not trying to get into fitness influencer shape, there are plenty of benefits to building muscle including cardiovascular health and overall endurance, plus adding muscle mass assists with managing metabolism, weight and body composition. Strength exercises also improve bone density, something we lose as we age, and may even help you deal with chronic pain. And it’s never too late: Adding more frequent sessions of strength training per week was seen to improve longevity in seniors aged 65 and up.

But barbells and bench presses aren’t the only way you can build muscle and improve your strength. Small changes and short spurts of training throughout the day can provide real results, especially if you’re patient and consistent. Plus, your diet can also play a major role in how your body reacts to the activity you already are doing.

If you’re looking to squeeze in some reps either without a gym membership or before you even hit the gym to get your full body workout, we asked professional personal trainers for their expert recommendations on how to improve strength with simple, approachable exercises and practical fitness tips.

“Strength training doesn’t have to be complicated. It can be as simple as sitting and standing from a chair 10 to 15 times two or three times throughout your day,” said Liz Hilliard, a certified Pilates instructor and owner of the North Carolina-based Hilliard Studio Method. “Turn this into squats by hovering your seat over the chair using gravity as resistance to strengthen the muscles of the legs and core.” You can also increase the benefits from these mini sessions by adding resistance bands or dumbbells and curling your arms while you squat. “This compound exercise works both your upper and lower body and will also increase your heart rate. Work up from 10 to 15 to 20 reps. Make sure you connect your core by pulling your belly in toward your spine.”

“Choose something you do often — like sitting down in your chair or walking downstairs — and slow down the lowering phase to about three to four seconds,” said Vincent Angeli, Vice President of Fitness at UFC Gym. “This type of controlled eccentric movement is one of the most effective ways to build strength and improve tendon resilience, even without added weight.”

“Think about utilizing a step counter and looking to hit a certain amount daily,” said Jake McLendon, vice president of group fitness at Crunch Fitness. “The overall health and strength benefits of just walking are astonishing, and every little bit gets you closer to a healthy goal. This goal setting will also help drive you to take stairs and possible longer routes vs. looking for the ‘quick route.’”

“Make brushing your teeth a balancing act: While you brush your teeth, stand on one leg for 30 seconds, then switch,” McLendon said. “If you want more of a challenge, do a small set of bodyweight squats right after. These small bursts of exercise help improve balance and build strength without needing to squeeze it into a busy schedule.”

If you’re worried about your balancing skills, Angeli also suggested you lightly “engage your core during routine tasks” like “brushing your teeth, lifting items or standing in line.” Not only is this an alternative, it will also help you build stabilizing muscles. “Think of gently tightening your midsection, as if someone were about to poke your stomach. Training these deep stabilizing muscles throughout the day can reduce back strain and improve strength, balance and posture over time.”

Julie Dermer, a certified personal trainer and Master Instructor at SoulCycle, suggests “splitting your grocery bags in two and carrying them to your door,” as a way to get some balanced weight training in. “Stand tall and walk slowly,” Dermer advised. “This is an easy loaded carry that’s great for your grip, shoulders and core.”

If you’re able to take the stairs, even just a few, the results can add up. “Choosing stairs over elevators or escalators engages your leg muscles, glutes and core,” said Denise Chakoian, a certified personal trainer and owner of Core Cycle Fitness LeGree in Providence, Rhode Island. “Even short flights several times a day can improve lower body strength and cardiovascular health over time. Studies show that frequent stair climbing can increase muscle endurance and calorie burn.”

“Waiting for your coffee to brew or bread to pop from the toaster are perfect times to add in extra movement,” Josh York, a certified personal trainer and founder and CEO of GYMGUYS, suggested. “Simple workouts like countertop push-ups, calf raises, arm circles, and core braces get your muscles moving and increase blood flow, rather than standing stagnant.”

Chakoian also suggests a “wall sit” while passing idle time. “When you’re waiting for the microwave, on a phone call, or just standing around, slide your back down a wall until your knees form roughly a 90-degree angle, as if you’re sitting in an invisible chair,” Chakoian instructed. “Keep your back flat against the wall and hold the position for 30 to 60 seconds, or longer if you can. This exercise works your quads, glutes, and core, and even a few short sessions throughout the day can make your legs and midsection noticeably stronger over time.”

“Adding resistance to chores is another easy way to increase strength,” York said. “Using a weighted vest or weighted ankle/wrist wraps while doing daily tasks like laundry, dishes, or vacuuming can turn your everyday routine into a workout.”

“Resistance bands should become your best friend,” said Baltazar Villanueva, a Colorado-based certified personal trainer and nutritionist. “You can perform compound movements like a chest press, squat or deadlift with a band that provides you the right amount of resistance. You don’t need a lot of room for any of these exercises. You can also focus on isolation exercises like biceps curls, triceps extension, or banded pull-aparts to hit the shoulders.”

Yes, just like pretty much any physical self-improvement advice you may have sought out, hydration is key to making sure your body works the way it’s supposed to. “Try to set a goal of how much water you will drink daily and try to replace colas and other beverages that have hidden calories as well as additives that drive insulin spikes and allow your body’s energy’s levels to fluctuate and crash,” McLendon said.