One of the easiest ways to use a backpack for strength training is by filling it with weights, books, or other heavy items. This adds extra resistance to exercises like squats, lunges, and deadlifts.

A simple, real-life movement that improves lower-body strength, balance, and coordination while being easy on your joints.

Step-ups are a simple exercise where you step up onto a box, step, or stair, and back down again, but there are proven benefits. Researchers found that performing the humble glute step-ups results in ...