My family and I have moved so much that I could probably write a book about it. Over the years, I have noticed an interesting, yet disturbing trend. Many people nowadays are so physically out of shape that they are unable to handle moving an entire household, if they are moving themselves, Injuries happen to knees, backs, and biceps quite often. Sometimes it is just a minor strain, but other times it can be more serious. I have the dings and dents in some of my furniture that tell the tales. Broken items are in landfills somewhere. Damaged belongings, injured bodies, and frayed nerves need not happen for your next move.
I recommend hitting the gym or hiring a personal trainer to set up a workout program for you to begin 4-6 weeks before you load up the truck and head out. It is still way cheaper than hiring professional movers, too. You could even turn the workouts into a group session by inviting your "Friends & Family Moving Company" to join you. You will need strength and endurance work that is functional for what you will be doing. You will also learn proper lifting techniques in your workouts. Here are a few that can help:
1. Squats while picking up a weighted object
2. Lunges while lifting and turning with the torso.
3. Kettlebell Goblet squats
4. Weighted Woodchoppers
5. Cable rows
6. Overhead press
7. Team lift & carry with large tire
8. Stair runs
9. Box jumps & high step-ups
There are a number of other exercises that would also be helpful. If you notice, there are a lot of hips and legs being worked. That is what should power most of your box and furniture lifts. These need to be done by time rather than reps, three sets, three times a week. Warm-up 5 minutes before, cool-down 5 minutes after and STRETCH! Guess what? You should warm-up, cool-down and stretch on move day as well. Your friends and family who help will thank you the next day. What are you waiting for? Come on, bust a move! Let's go!
God bless you!