Exercising from Home - Strength Training

Incorporating regular strength training into your exercise program has a multitude of benefits including:

• Increased muscle strength and mass which is important for building and maintaining your capacity to complete activities of daily living, engage in competitive or recreational sport, and maintain your independence as you age.
  
• Increased bone density and overall bone health resulting from the forces placed on the bones during strength training which stimulates the growth of new bone cells.
  
• Improved control and management of chronic health conditions such as high blood pressure, obesity, type 2 diabetes, cardiovascular disease, and depression and anxiety among many others.

Ideally, strength exercises should be completed at least twice per week, consisting of different exercises targeting all the major muscle groups. Aim to complete 2-4 sets of 8-15 repetitions for most exercises.

You should have a couple of repetitions in reserve at the end of each set, if you are struggling to reach the number of reps you aimed for you need to make the exercise easier, and if you could easily do 5 or more reps than you did, it is time to make the exercise harder to ensure you continue to challenge the muscles and make progress.

If you don't have weights at home you can use anything from around the house; A backpack/shopping bag filled with items, big bottles of water or even just a brick.

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