Exercises to help build strength for removal workers

Build strength

If you work as a removal worker, a large percentage of the day can be spent trying to shift heavy objects using nothing but your own brute strength

Strength is important in a job that involves a lot of lifting and loading, and a day’s work can take its toll on your body. Building and maintaining strength can help you out, especially when you need to summon a last big heave to get a load onto a trailer or lorry.

The good news is you don’t need a gym membership or expensive weights bench at home to build muscle. Here are a few exercises you can do at home to help you build strength.


Lunges help you to exercise all of the big muscles in your legs at once. Strong legs can help you to stabilise yourself went attempt to lift heavy or large objects. 

To perform a lunge, you need to stand with your legs shoulder-width apart. Step forward using your right leg, bending your knee so that it makes a 90-degree angle. At the same time, dip your left knee until it is just about to touch the ground without actually touching it.

Throughout the movement, you must maintain a straight back to avoid putting stress on your spine. You should hold each lunge for just a few seconds. 

Once you have completed the movement, switch legs, stepping forward with your left leg and dipping your right knee. A few sets of a dozen or so reps each day is enough to build strength in your legs.


Planks are great for core strength, which can help you with that last heave onto the truck when you need it most. To perform a plank, you must keep your body off the ground using your toes’ tips and forearms.

Keeping the rest of your body straight, you must hold yourself up with your forearms and toes for anywhere between 20 and 30 seconds to feel the benefit of it.

Planking can help build muscle in your core, as well as your back and arm. The more you do it, the longer you find you can hold a plank for.


Another exercise where you use your own bodyweight to build muscle, the good old-fashioned push-up, is an effective way to build core and arm strength. 

Start by holding yourself up with your hands and toes. Lower your body towards the floor by bending your arms, but only allow your chest to brush the floor before pushing yourself back up again. Repeat this motion about 10 times over three sets.

If you find this difficult to do initially, try to support yourself with your knees and then try a full push-up when you feel you have built up enough strength.

Tin can shoulder press

You can invest in a pair of dumbbells relatively cheaply, or you can raid the kitchen cupboard for a couple of food tins. Either way, a small bit of weight is ideal for this exercise as it can help build the muscles in your shoulders and arms.

Hold each can or dumbbell in each hand. Stand with your feet shoulder-width apart and slowly raise your arms above your head, fully extending them before lower them again. 

Do this about 10 times for three sets.

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