A strength 

exercise is any activity that makes your muscles work harder

than usual, which increases their strength, size, power and endurance. This
involves using your body weight or working against some sort of resistance,
to work specific muscle groups.
Lifting weights, climbing stairs, hill walking, cycling, plank, sit-ups, squats,
push-ups and using strength machines in the gym are all examples of
strength exercise.
Muscle-strengthening activities help maintain the ability to perform
everyday tasks and slow done the rate of bone and muscle loss associated
with ageing.
Such exercise can also help reduce your chances of falling.
Health professionals believe that improving your flexibility can improve
your posture, reduce aches and pains, and lower your risk of injury.
Good flexibility can also help you to continue carrying out everyday tasks.