I know resistance training is important for my bones and to maintain/build muscle mass, but I never know what to do. Can you just give me a basic routine????
Here is a basic routine to incorporate all major muscle groups that you can do at home. For our client’s total body program design, we always include some type of Squat, Lunge, Push, Pull and Twist exercises. Plan to do each movement 10-12 times, repeating all the exercises 1-3 times through. Include a warm-up at the beginning and stretches at the end.
Push Movement
Beginner: Wall Pushup
Intermediate: Countertop Pushup
Advanced: Floor Pushup
Tip: Hold a plank for each pushup variation, centering your chest between your hands
Squat Movement
Beginner: Stand up from a chair trying to use your hands on your legs for support
Intermediate: Squat behind a sturdy chair, holding onto the back of it
Advanced: Squat with no chair, adding weight as needed
Tip: Make sure your chest stays up and your knees don’t go past your toes while squatting down
Pull Movement
Beginner: Single Arm Chair Row.
Seated or standing behind a chair, bend forward at the hips and move a light weight up and down with one arm. Use around a 3-5 pound dumbbell or something that weighs similar
Intermediate: Same movement but a heavier weight such as a Gallon Milk Jug
Advanced: Do a Rowing movement while holding one leg up in the back or while holding a plank
Tip: Perform rowing movement on both sides
Lunge Movement
Beginner: Step up with handrail support
Intermediate: Reverse Lunge with chair support optional
Advanced: Walking Lunges
Tip: Make sure your chest stays up and your front knee does not go past your toes while lunging
Twist Movement
Beginner – Advanced: Floor Bicycle
Tip: Cradle your head with your hands, being sure not to pull your head forward. Keep your elbows wide and try to get your opposite shoulder to your opposite knee
Not sure you are doing it right? What more routines for your home or gym workouts? Schedule an in-person or video Workout Refresh Session with Taylor’s Calcei! Taylor will teach you a complete resistance training workout including cardio and make sure you are doing everything correctly. Just $35 for each 50 minute 1-1 session. Schedule today at tanne@ybsfitness.com or call the studio at 234-320-4195.
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