Last week I shared a sample plan on how to include our at-home workouts into your weekly exercise plan. This week I want to share some more information and tips on strength training. It is recommended to do muscle strengthening activity at least 2 days per week. Strength training is important for everyone. As we age, if we don’t use our muscles, they get weaker and we are less able to do normal daily activities.
I find that most often, people are comfortable doing physical activities that strengthen their heart and lungs such as walking, running, biking, or swimming. And they are less comfortable doing activities that strengthen their muscles such as push-ups, squats, lunges, and core exercises. Often this is because they aren’t sure how to properly perform these exercises. That is where following our Beginner Strength Training video is helpful.
Good form is very important when strength training to prevent injury. Here are some tips to keep in mind when strength training.
- Keep your core tight by pulling your belly button in toward your back. This helps to support your low back while being active.
- Exhale during the difficult part of the exercise. For example, when doing an overhead press, exhale when you push the weight over your head. Inhale as you lower the weights back down.
- Choose a weight that allows you to complete the full range of motion for each exercise. For example, if you cannot raise your arms up to shoulder height for front shoulder raises, choose a lighter weight.
As your fitness level improves, increase the difficulty of the At-home Beginner Strength Training workout by increasing the amount of weight you use or repeat the set of exercises 2-3 times.
For additional strength training exercises, check out the American Council on Exercise website.