Resistance training

by Alexandra Middleton | 18 Nov 2013

Don’t be scared of resistance training. There are some simple exercises that you can do at home to keep your strength up.

A balanced exercise program is built around a mix of aerobic and resistance exercises that need to be completed consistently each week.

Resistance training involves pushing or pulling against a force, be it water resistance, body weights or the weight of dumbbells, and is also known as strength or weight training.

There is a common misconception that in order to see results from resistance training you have to lift big weights, and lift them often. This is not the case.

Using lightweights or even the weight of your own body you can easily achieve a full-body workout.

What’s even better is that with minimal to no equipment required, staying fit and strong is something that can be achieved from the comfort of your own home.

As we age the rate at which our muscle deteriorates increases, which is why it is particularly important for over 55s to commit to regular strength training.

As well as building your muscles, resistance training burns calories and keeps your metabolism working long after you have stopped exercising. Along with the overall health benefits of regular exercise, such as the reduced risk of heart disease and other illnesses, strong muscles are needed to enjoy the good things in life, such as lifting your grandkids into your arms for a hug.

Resistance exercises can be done using free weights, rubber resistance bands or the weight of your own body. In order to be effective, individuals should commit to resistance training two or more times per week on top of regular aerobic exercise such as walking.

Five exercises that can be done at home

Lowering yourself into a chair

• Find a stable chair, with arm rests, that is sturdy enough to hold your weight.
• Place the chair on a non-slip surface and position yourself with your hands on the armrests as if you were going to sit down.
• Take a couple of steps forward, leaving your hands on the armrests and slowly lower your body. The aim is not to sit in the chair, but to lower and raise your body, working the muscles in your arms, particularly your triceps.
• For a more intense workout keep your legs straight out in front of you while performing the movement. Complete three repetitions of 12 to 15 movements.

Pushups against a wall

• Place your hands on the wall and your feet one or two steps out. Your hands should be shoulder distance apart and your feet separated by a comfortable hip distance.
• Leaning as much of your weight towards the wall as is comfortable, bend your arms and lower your chest slowly towards the wall. Pause for a moment and push away, returning back to the original position.
• This movement will work your chest muscles. Complete three repetitions of 12 to 15 movements.

Back extension

• Lie face down on a carpeted surface with your arms and legs straight.
• Lift your right arm and left leg into the air and hold for two to three seconds.
• Alternate this movement switching arms and legs each time.
• This movement will work your back, bottom and leg muscles. Complete three repetitions of 15 movements on each side.

Leg extension

• This exercise will require a resistance band, which can be purchased at your local chemist for minimal cost. Resistance bands with handles are available but are a bit more expensive.
• Lying with your back on the floor, curl your knees up to your chest.
• Holding either end of the resistance band in your hands loop the band below your feet and extend your legs. Where you place your hands along the band will determine how difficult it is to extend your legs and therefore the intensity of the exercise.
• This exercise will work your buttocks and legs. Complete three repetitions of 12 to 15 movements.

Russian twist

• Position yourself in a seated position on the ground with your legs bent, feet on the floor and the resistance band looped underneath.
• Hold both ends of the band with both your left and right hand at the centre of your body.
• Still holding the band with both hands lean back slightly and twist your torso to touch the ground to your left, return to the centre and touch the ground on your right.
• This exercise will work your core and oblique muscles. Complete three repetitions of 10 to 12 movements.

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