How to Work Strength Training into Your Routine

I get that you don’t want to start a strength training routine. It’s hard work, intimidating, and a young person’s game. It’s also one of the most beneficial things you can do.

Especially if you’re 50, 60, 70-plus, or older.

Building strength helps keep your bones and muscles strong and healthy. It can improve mobility, reduce the risk for falls, and help relieve pain and improve overall functionality.

But where do you start, and how do you fit it into your life?

The first thing to do is look for ways to include it in activities you’re already doing. Something as simple as getting out of your favorite chair offers the opportunity to engage your muscles.

Next time you get out of an armchair, slide your butt to the front half and put your feet flat on the floor. Focus on pushing the floor as far down as possible, so your legs lift you into a standing position. Do it a few more times to get some reps in.

Putting the groceries away, shoveling the driveway, or doing other household chores all offer strength training opportunities.

Shoveling snow can serve as a great workout if you are focusing on technique. When the snow has been pushed aside and you’re ready to lift, focus on bending your knees so you get low, then hold your core tight and keep your back straight while lifting through with your legs.

This technique keeps stress off the lower back and encourages core, leg, and back strength. Using an ergonomic shovel can help even more.

Another move you can try is a wall push-up. Extend your arms at shoulder height, so your hands are pushed against the wall. Slowly lean towards the wall, then push yourself away from it.

These simple moves can help you build strength to reduce the risk of injury and keep you healthy and mobile.