These are all great questions, which I think many others can also benefit from the answers.  Delaying and slowing down the ageing process while simultaneously improving health, vitality, mobility and independence is something we all strive for.  We don’t want to just exist or survive longer,  we want to be able to enjoy life as we age and thrive to be able to enjoy the activities and lifestyle we love.

So let’s see if we can clarify what you should do as a beginner, or someone who hasn’t done any strengthening work for over 2 or 3 months.  We lose muscle very fast after just 2-3 weeks so even after a period of inconsistency it can feel like you are starting again.  It’s why consistency is key to your success and for you to experience all the benefits strength brings to your confidence and quality of life.

But if you haven’t done any strength work before then it’s understandable to feel a little apprehensive.  So which exercises are the best to do at home? Even if this email inspires just one person to do more, then it has been well worth it.

Well, I don’t believe there is one exercise which is the undisputed champion.  We need to use different exercises to apply good stress and strengthen different muscle groups.  So here are the 10 exercises which will benefit most people.  Obviously this does not apply to anyone with any other injuries or medical conditions which may impact these exercises.  So if you have any doubts or concerns please get in touch and we can provide a more personalised approach.  A personalised tailored approach is always the gold standard and its exactly what we apply in the clinic.  We can also give you advice on sets, reps and your technique.

However, I do love giving some added value so here is my top 10 best exercises for strengthening at home. 

1. Bodyweight Squats (add resistance based on ability)
– Why? Squats are excellent for strengthening the legs, glutes, and core, which are essential for mobility and balance.
– How? Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Return to standing.

2. Wall Push-Ups
– Why? Wall push-ups are a gentler alternative to regular push-ups, perfect for building upper body strength without straining the joints.
– How? Stand facing a wall, with your arms extended and hands placed on the wall at shoulder height. Bend your elbows to bring your chest towards the wall, then push back to the starting position.

3. Standing Calf Raises
– Why? This exercise strengthens the calf muscles, which support balance and walking.
– How? Stand with your feet hip-width apart. Slowly rise onto your toes, hold for a moment, then lower back down. Use a chair for support if needed. Also very easy to do simply when brushing your teeth.

4. Seated Leg Extensions
– Why? Great for strengthening the quadriceps, which are important for knee health and stability.
– How? Sit in a chair with your feet flat on the floor. Slowly extend one leg straight out, hold for a second, then lower it back down. Repeat on the other leg.  Most of you will requyire an ankle weight or resistance band to make this more challenging.  Or in the gym setting use this machine.

5. Dumbbell or Resistance Band Rows
– Why? Rows target the muscles of the upper back, which helps improve posture and prevent slouching.
– How? Use a light dumbbell or resistance band. With your feet shoulder-width apart, hinge slightly at the hips and pull the weight or band towards your waist, squeezing your shoulder blades together, then release.

6. Chair Stands
– Why? This functional exercise mimics the action of sitting down and standing up, which is crucial for maintaining independence.
– How? Start seated in a sturdy chair. Without using your hands, stand up fully, then sit back down in a controlled manner.  You can progress this to favour one leg over the other simply by sliding one leg further forward.  It still helps you balance but makes the movement much more challenging.

7. Bridge
– Why? Bridges strengthen the glutes, lower back, and core.  Crucially this is more aimed at the back of legs which are often neglected.
– How? Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes, then lower back down.

8. Bird-Dog
– Why? This exercise enhances core strength and stability, improving balance and coordination.
– How? Start on all fours. Extend one arm straight out in front while simultaneously extending the opposite leg behind you. Hold, then return to the starting position and switch sides.

9. Deadlifts (Using Light Weights or a Resistance Band)
– Why? Deadlifts strengthen the entire posterior chain (back, glutes, hamstrings), crucial for posture and preventing back pain.
– How? Hold a light weight or resistance band in both hands. With feet shoulder-width apart, hinge at the hips and lower the weight towards your shins, keeping your back flat. Return to standing by engaging your glutes and hamstrings.

10. Step-Ups
– Why? This exercise mimics climbing stairs, improving leg strength, and coordination.
– How? Use a sturdy step or low platform. Step up with one foot, then bring the other foot up to stand fully on the step. Step back down, leading with the same foot. Switch legs after each set.

Tips for Success with exercise at home:

– Start Slow: Begin with one to two sets of 8-12 repetitions for each exercise, and gradually increase resistance as you gain strength.  All programmes have to be progressive or be aimed

– Focus on Form: Proper technique is key to avoiding injury and getting the most out of your workouts.

– Rest Between Workouts: Allow at least 48 hours between strength training sessions to give your muscles time to recover.  If it’s the first time you have done these exercises for a while then expect some muscle soreness after.  This is normal, healthy and expected.

These exercises provide a well-rounded approach to building strength, improving balance, and enhancing overall strength, to help improve overall health, wellbeing and independence as we get older.

How frequent should you do strengthening exercises?

Ideally 2-3 Sessions per week.  This frequency allows for adequate recovery time between sessions, which is crucial for muscle repair and growth. Please do not do it everyday, it doesn’t provide any additional benefits. Meanwhile only doing it once per week is enough to stay at a certain level but you wont see any significant progress.  Expect to plateau if this is your frequency and then gradually decline after 3-4 months.

How much recovery do you need?

– 48 Hours Rest: Ensure you have at least one day of rest between strength training sessions targeting the same muscle groups. For example, if you work out on Monday, wait until at least Wednesday before doing another strength training session.

How much time should I allocate to each session?

– 30-45 Minutes per Session: Each workout session should last between 30 and 45 minutes. This timeframe is sufficient for a comprehensive strength training routine without being overly strenuous.

Do I need to warm up and cool down?

– Warm-Up: Start with a 5-10 minute warm-up of light aerobic activity (like walking or cycling) to prepare your muscles and joints for exercise.
– Cool-Down: Finish with a 5-10 minute cool-down that includes stretching exercises to improve flexibility and aid recovery.

How do I get variety so I don’t get bored?

– Target Different Muscle Groups: Ensure your weekly routine includes exercises that work all major muscle groups (legs, back, chest, arms, and core). This balanced approach helps prevent muscle imbalances and reduces the risk of injury.

– Incorporate full body movements: Include exercises that mimic everyday activities to enhance practical strength and functionality.  This way you can target multiple muscle groups at the same time.  Pay attention to how your body feels. If you’re experiencing significant soreness or fatigue, it’s okay to adjust the frequency or intensity of your workouts.

Example of a Weekly Home Exercise Schedule

– Monday: Full-body strength training
– Tuesday  Light cardio, yoga/pilates or rest
– Wednesday: Full-body strength training
– Thursday: Light cardio or rest
– Friday: Full-body strength training
– Saturday/Sunday: Rest or light activity like walking or yoga

Additional Tips
– Consistency: Stick to a regular schedule to build and maintain strength over time.
– Progress Gradually: Increase the intensity, weight, or duration of exercises gradually to continue making progress while minimising the risk of injury.

By following these guidelines, you’ll create a sustainable and effective strength training routine that supports your health and fitness goals as you age.