Carrying groceries, getting up from a chair and lifting a suitcase all ask something of your muscles. Strength training can support the everyday activities you want to keep doing, even if you have no interest in competing or setting a weightlifting record.
Our magazine’s “Stronger for Life” feature connects resistance exercise with everyday function and healthy aging. Here is a practical way to turn that idea into a routine, starting with what you can do now.
What counts as strength training?
Strength training asks your muscles to work against resistance. That resistance might come from a weight machine, dumbbells, an elastic band or your own body weight. The right option depends on your abilities, experience and available equipment. The CDC’s activity guide includes several of these approaches.
Walking and lifting can serve different purposes in a weekly routine. A brisk walk can count toward aerobic activity; muscle-strengthening work adds another component. For adults, the CDC recommends at least 150 minutes of moderate-intensity aerobic activity, or its equivalent, plus strengthening on two or more days each week. Strengthening should involve the major muscle groups, including the legs, hips, back, abdomen, chest, shoulders and arms.
Use those recommendations as a direction to work toward. They do not require you to match an experienced lifter’s routine on your first day.
Put two realistic appointments on your calendar
Choose times you can usually protect. For example, Monday and Thursday might fit better than an ambitious daily plan. Plan recovery time between sessions that train the same muscles. The American Heart Association’s strength-training guidance recommends training each muscle group at least twice weekly, with rest between workouts.
Then make the logistics simple. Decide whether you will train at home or at a gym, what equipment you can use, and where your exercise instructions will be. A written plan can remove a few decisions when the appointment arrives.
Learn the movement before chasing a heavier weight
If lifting is new to you, ask a qualified fitness professional to teach the technique and help choose a starting level. The AHA identifies this as a useful step before beginning a program. If you have pain, an injury or medical restrictions, ask a clinician what guidance you need first.
Ask practical questions:
Which exercises will cover the muscle groups I want to train?
What weight or resistance should I start with?
How many repetitions and sets fit my starting point?
What would tell me to increase the resistance, and what should make me stop?
A repetition is one complete movement; a set is a group of repetitions. General fitness guidance often describes sets of eight to 12 repetitions, but an individual rehabilitation plan may use a different amount. Follow the plan intended for you rather than copying the person beside you.
Adapt the plan to your health
Resistance exercise can support muscle and bone health. If you have osteoporosis, low bone density or other physical limitations, NIAMS recommends speaking with a health care provider before starting so you can choose appropriate activities. A magazine photograph of a barbell squat is an illustration, not a recommendation that everyone should perform that lift.
When pain or limited movement is getting in the way, physical therapy may help identify suitable rehabilitation goals after an evaluation. OCHW’s therapeutic exercise and home programs are individualized. Keep following any existing surgical or medical restrictions, and do not push through sharp or worsening pain.
Start with one useful next step
Write down the everyday task you want to make easier, choose your training days and identify any questions you need answered before you begin. If discomfort or an injury is limiting you, contact our Orlando or Winter Park team to ask about an evaluation.
Magazine inspiration: Orlando City Health & Wellness, Volume 3, 40-page Dr. Michael Gampolo edition, “Stronger for Life,” printed page 36. General education, not a personalized exercise prescription. Treatment recommendations require an individual evaluation; results vary.