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Elixan Helping people 45+ get stronger, healthier & age better. Simple exercise advice • Sustainable habits • No experience needed! Women's Fitness and Health

18/10/2026

Build a Stronger Back With These 3 Beginner Exercises!

Back pain or feeling weak through your lower back? Building strength gradually can be a great place to start.

Try bird dogs, gentle back extensions and Superman holds to help develop strength, stability and control.

Start with a few comfortable, controlled repetitions, keep the effort gentle for the first few weeks and build up gradually as your body adapts. Avoid pushing through pain.

💪 Have fun!

14/10/2026

Better Knee Control Starts With Better Technique

When squatting or lunging, pay attention to how your knees move.

A useful starting point is to keep your knees tracking roughly in line with your second toe, rather than repeatedly collapsing inwards.

Focus on controlled movement, good balance and building strength gradually.

A little knee movement is natural — we’re aiming for better control, not rigid perfection, and any big collapses inwards.

Have fun!

08/10/2026

Loosen Up Your Back With 3 Simple Exercises

Spending too much time sitting, or is your back generally feeling stiff?

These three simple mobility exercises can help improve movement through your spine and hips.

Just a few minutes of gentle, controlled movement daily can make a difference to how you feel.

Start slowly, work within a comfortable range and build these little exercises into your daily routine.

Have fun!

02/10/2026

Start Running Without Doing Too Much Too Soon

If you’re starting running for weight loss, enthusiasm can make it tempting to do too much too quickly.

Start with manageable walking, gradually introduce short periods of jogging and give your body time to adapt.

You don’t need to rush — build the habit first and progress from there.

Have fun!

01/10/2026

Choose Better Ways to Strengthen Your Shoulders

Shoulder training doesn’t need to be complicated.

Choose exercises that allow you to move with good control, keep unnecessary tension out of your neck and gradually build strength.

There are plenty of great options, the Upright Row is probably not one of them though!

💪 Cheers!

23/09/2026

Want Better Shoulder Strength? Stop Swinging the Weight!

Build Stronger Shoulders With Better Control

With dumbbell front raises, control matters more than momentum.

Think about “dragging” the dumbbells up rather than swinging them, then lower them slowly under control.

Keep the weight manageable and make your shoulders do the work. 💪

Have fun!

21/09/2026

Build a Stronger, More Mobile Upper Back

If your upper back often feels weak or stiff, this simple lying row is a great exercise to try.

It helps strengthen the muscles around your shoulder blades while encouraging controlled shoulder-blade movement.

Start with 2 sets of 10, around 3 times per week, and focus on slow, controlled reps rather than rushing the movement.

Have fun!

18/09/2026

Improve Your Back Strength with this One Simple Tip!

When performing a seated row (or any back exercise) don’t rush the movement. As you pull the handle towards you, briefly pause for a count of 1 in the "pulled" position before returning slowly and under control.

That small pause can help you focus on the muscles working, improve control and stop momentum taking over the exercise.

Small technique changes can make a BIG difference.

Have fun!

16/09/2026

You Don’t Need Hours in the Gym to Get Started!

Can you start getting stronger with just 10 minutes? Absolutely!

Try 3 simple exercises: 6 reps for 2 sets. Repeat this two days back-to-back, take one day of rest, and then repeat as suits.

Is that the optimal strength-training programme? No. But could it be optimal for YOU right now? 100%! 🙌

If you’re new to exercise, 10 minutes is enough to start building confidence, establish a routine and gradually prepare your body for more. Start small, stay consistent and progress when you’re ready.

Have fun!

13/09/2026

Build Lower-Body Strength One Step at a Time

If you’re new to strength training, keep it simple. Start with a static split squat for just 1–2 sets of around 6 controlled reps.

Over the next 2–3 weeks, gradually build towards 2 sets of 12.

Once that feels comfortable with good technique, you’re ready to progress.

You don’t need to rush — give your body time to adapt and get stronger. Have fun!

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