StrengthPause, make every pause count Try the app

StrengthPause™

Make every pause count

Illustrated, no-equipment strength breaks for people who sit, drive and wait for a living. Pick a card, hold, breathe, done.

Try the appRequest a workplace pilot
The StrengthPause Desk Full Routine card The StrengthPause Driver Full Routine card

How a pause works

Three steps, no kit

1

Pick a card

Each card shows the position, the steps and the muscles you are working. Start with the Full Routine card for the whole set.

2

Hold

Press against your chair, desk or steering wheel at moderate effort for 8 to 10 seconds, three times. Nothing moves, so there is no sweat and no change of clothes.

3

Breathe

Keep breathing normally, rest for 5 seconds, then move on. Stop if you feel pain or dizziness.

3 min Quick5 to 6 min Standard10+ min Full

Two packs, ready now

Built for where you pause

Desk

Eight seated exercises plus a Full Routine card, for office, control-room and back-office teams. Needs only a chair and a sturdy desk.

Desk Power Press cardSeated Core Hold cardChair Arm Crush cardHeel Drive Hold cardKnee Press Out cardElbow Pull Back Hold cardChin Tuck cardPosture Reset card

Driver

Ten exercises plus a Full Routine card, for fleets and long-haul drivers. For use only when the vehicle is safely stopped.

Press-Out cardPull-In cardRotation cardWheel Squeeze and Spread cardLeg Down Press cardKnee Press cardGlute Squeeze cardAbdominal Brace cardShoulder Pinch cardChin Tuck card
Never use while the vehicle is moving. Stop immediately if traffic starts to move.

More packs are planned for travel, golf, seniors and the trades. An Arabic edition is in preparation.

Why it is worth a pause

Small, regular breaks add up

Studies of workplace exercise link short, regular resistance breaks with less neck, shoulder and back discomfort in desk workers. Most people who sit or drive for hours feel it by the afternoon.

The best break is the one people actually do, so every card is quick, quiet and needs no equipment.

What we do not claim. StrengthPause is general fitness guidance, not medical advice. Evidence for strength gains from short breaks is mixed. Use moderate effort, keep breathing, and speak to a healthcare professional if you have health concerns.

For organisations

Try it with your team for six weeks

A small, measured pilot for one site and up to 100 people. We agree the success measures first, and you see the results before you decide anything else.

Week 0Set-up and baseline survey
Week 1Launch with cards and a short briefing
Week 3Check-in and nudge
Week 6Results report and decision
Request a pilot

Or write to hello@strengthpause.com. Pilot pricing on request.

Free to try

The app in your pocket

Guided routines with a timer, every card at full size, and a one-minute check-in to see how you feel. It runs in your phone's browser and works offline once opened.

Open the app
1. Open on AndroidGo to StrengthPause.com/app in Chrome.
2. InstallTap the menu, then Install app or Add to home screen.
3. PauseChoose Desk or Driver and pick a routine.