You never regret a workout, they say. While that may be true, sometimes life gets in the way, and no one wants to add ‘feel bad about skipping a workout’ to their to-do list. 

We’ve likely all forced ourselves out for a run/HIIT/gym session when all we want to do is curl up under a weighted blanket, and while consistency is good, going hard on a workout when you’re already stressed out isn’t the best idea.

Exercise can be a great stress reliever, but studies show that when our stress levels are up, adding high-intensity exercise into the mix can do more harm than good. 

Working up a sweat can cause our cortisol levels to soar and while that’s normal during exercise, it can become an issue when we’re stressed out. Rather than declining to safe levels once we’ve cooled down, they can remain high – contributing to symptoms such as fatigue, poor sleep and lack of appetite. 

That said, you don’t have to pack away your gym gear entirely. Some gentle movement is the perfect way to relax, and low-impact training can provide serious benefits, especially where building strength is involved. With this in mind, we asked PTs for some low-impact strength training moves that will leave you feeling strong but chilled.      

What do we mean by low-impact strength training?

“Low-impact strength training focuses on exercises that build muscle without putting excessive stress on your body and joints,” explains Mandy Wong Outram, a personal trainer and founder of FlexFit. 

“This includes activities like bodyweight exercises, using resistance bands and light weights with proper form and controlled movements.”

If you’re a dedicated gym bunny of the go-hard-or-go-home variety, don’t be put off by the low-impact moniker – low impact doesn’t mean low effort or low reward.

“It’s important to note that low-impact doesn’t have to mean an easier workout,” says Jennie Brown, barre expert and founder of Meet You At the Barre. 

“These types of exercises still provide effective cardiovascular and strength benefits, but prioritise minimising stress on the body, reducing your risk of injury while also leaving you feeling invigorated. The key is to find an exercise that you enjoy, not that you think you ‘should’ be doing.”

1. Weighted squat with overhead press

“If you’re after low-impact moves that’ll raise the heart rate and make you stronger, opt for compound moves,” advises Brown. “These are moves that work more than one muscle group at a time. For an extra hit of spiciness, add weights.”

How to do a weighted squat with overhead press

1. Stand with feet shoulder-width apart, weights in each hand by your shoulders (not resting on shoulders).
2. Slowly bend at the knees and lower your hips towards the ground while keeping your heels flat on the floor, your chest up and core engaged.
3. At the bottom part of the movement, push through your feet and thrust the weights. above your head, using the momentum in your legs to help you push the weight upwards. 
4. Perform two to three sets of 10-12 reps.

2. Reverse lunge into a front kick 

While it maybe a more straightforward move, there’s nothing easy about the humble lunge. A staple of most strength-training routines, a reverse lunge will fire up your core, improving balance and lower body strength as you engage your glutes. Combining the bodyweight move with a front kick or knee raise (as seen in the example above) adds a little cardio to the move to raise the heart rate just a notch. 

How to do a reverse lunge into a front kick

1. Take a large step backwards, and bend both knees down towards the floor.
2. Ensure you keep your chest upright and core tight.
3. Stand up and tuck your knee towards your tummy and then push the foot forward like you’re kicking a door down.
4. If your balance allows, go straight back into the next lunge but you may need to plant the foot back to the ground to reset between reps.

3. High plank

A plank is the definition of a full-body move, engaging multiple muscles across the arms, chest, abdomen, back and glutes. “A plank is a great low impact exercise,” agrees Wong Outram. “It improves upper body as well as core strength and stability with minimal impact on joints.”

How to do a high plank

1. Start in a push-up position with your hands directly under your shoulders.
2. Keep your body in a straight line from head to heels while engaging your core muscles.
3. Hold the position for 30-60 seconds. Perform two to three sets.

4. Resistance band rows

Resistance bands are a failsafe way to up the ante on your low-impact moves. No resistance band? No problem – create tension using an old towel or even a T-shirt. And if you don’t have a sturdy anchor, you can use your feet as the example above demonstrates.

How to do resistance band rows 

1. Anchor a resistance band at waist height (for example, around the back of a sturdy chair or table leg). 
2. Holding a piece of the band in each hand, step back to create tension.
3. Pull the band toward your sides, squeezing your shoulder blades together.
4. Control the release back to starting position.
5. Perform two to three sets of 10-12 reps.

5. Weighted glute bridge

“The glute bridge has so many benefts,” says Wong Outram. “It targets and strengthens glutes, hamstrings, core and lower back muscles without impact on knees or hips.”

How to do a weighted glute bridge

1. Lie on your back with knees bent and feet flat on the floor hip-width apart.
2. Squeeze your glutes while pushing your feet into the ground to lift your hips towards the ceiling.
3. Hold for a couple of seconds at the top then lower your hips down slowly.
4. Perform two to three sets of 10-12 reps.

6. Eccentric press ups 

“Great for form and strong arms, an eccentric press up is where you focus and control the lowering down to the floor phase of the movement,” says Ben Simpkins, head trainer at London Fitness Mamas. 

How to do an eccentric press up

1. Starting kneeling down, lay flat on the floor and place your hands next to your chest, this is the position you should finish in for each rep. With your chest in line with your hands and your elbows narrow.
2. Return back up to your knees, and aim to lower down to the floor for 5-10 seconds (the slower the better).
3. Once you’re laying flat on the floor, then pop the hips back up and return to the controlled drop again.

7. Isometric wall sit 

“Isometric exercises are often overlooked in training approaches but are the perfect tool to use when looking for low-impact training which will challenge you,” says personal trainer Kirsten Whitehouse. “Isometric training means you work your muscles without moving them – examples include a plank hold or a wall sit.”

How to do them 

1. Stand a little way from a wall with your feet hip-width apart. 
2. Place your back against the wall, looking straight ahead. 
3. Slide your back down the wall until your knees are at a 90-degree angle. 
4. Hold for as long as you can. 
5. To progress, hold for longer next time. 

Images: Getty