CHOOSING to fight fatigue and build strength naturally is often about promoting overall health and sustainability. “Many people want to reach their optimal health goals without incorporating any type of stimulants or medical intervention,” said workout developer Mesha-Gaye Wright.

Here are some fitness ideas she said are tailored to building strength and fighting fatigue naturally.

STRENGTH TRAINING

Full-body routine (three times a week):

Squats (bodyweight/dumbbell/barbell)

Deadlifts (Romanian or conventional)

Bench press or push-ups

Overhead press

Pull-ups or lat pull-down

Plank (hold for time or weighted)

Split routine (four times a week):

Upper body: push (chest, shoulders, triceps)

Upper body: pull (back, biceps)

Lower body: squats, deadlifts, lunges

Core and mobility on off-days.

Rest 60-90 seconds between sets.

NATURAL ENERGY BOOSTERS

Morning cardio: A brisk 20-30 minute walk or light jog to energise you.

HIIT (high-intensity interval training), example: 20 seconds of sprints, 40 seconds of walking, repeat eight-10 times.

OUTDOOR WORKOUTS

Trail hiking: Incorporates cardio and leg strength.

Calisthenics: Park bench dips, push-ups, step-ups, pull-ups on monkey bars.

Cycling: Explore your city or countryside while working on endurance.

MINI CHALLENGES

100 push-ups a day challenge.

10,000 steps daily for a month.

Try a new sport (eg, rock climbing, martial arts, swimming).

“Natural methods like exercise, proper nutrition, and rest have long-term health benefits and enhance your body’s cardiovascular and musculoskeletal systems without relying on artificial stimulants or quick fixes,” Wright said. “They reduce the risk of chronic diseases like hypertension, diabetes, and obesity.”

She said relying on caffeine, energy drinks, or supplements can lead to dependency, energy crashes, and potential health risks over time.

“Exercise not only boosts energy, but also improves mental health, reduces stress, and enhances sleep quality,” she said. “Natural approaches are safe and allow your body to function as it’s designed to.”