LEARN THE BASICS

JULY 2023

How to strength train at home

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training is the answer. It’s also a great way to future-proof your body. Strength training can enhance your quality of life and improve your ability to do everyday activities. It can reduce your risk of osteoporosis and protect your joints from injury.

Building muscle through strength training can also contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age. And it can help reduce the symptoms of chronic conditions, including arthritis, back pain, obesity, heart disease, depression and diabetes.¹

And here’s some more good news: You can do strength training anytime, anywhere, without going to a gym or fitness studio. So let’s get started.

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Do your strength training at home

Just pick any of the moves listed below, and aim to do only one set of 8–12 reps, 2 to 3 times per week. When you’re ready, add another move. If you’re up for more, try doing a short workout that includes one upper body exercise, one lower body exercise and one core (back + abdominals) exercise, 2 to 3 times per week. For example, you could try:

• 1 set of 8–20 wall push-ups
• 1 set of 8–20 wall squats
• 1 set of 8–20 crunches

Another option is to do a full-body strength-training workout consisting of all the moves listed below. For each move, aim to do one set of 8–12 reps, resting for 1 to 2 minutes before moving on to the next set.

Try these strength-building moves from Omada

1. Calf raises

Stand with your feet shoulder-width apart. Keeping your legs straight, push up as far as you can on the balls of your feet. Pause for 2 seconds, then lower your heels back to the floor.

Tip: Rest one or both hands on a wall or chair for balance.

Too easy? Do the move while standing on the first step of a staircase. Start with your heels hanging just off the step and rest a hand on the railing or wall to keep your balance.

2. Wall push-ups

Stand in front of a wall, just a bit farther than an arm’s length away. Then lean forward and place your palms flat against the wall, shoulder-height and shoulder-width apart. Bend your elbows as you slowly lower your upper body toward the wall while keeping your feet flat on the floor. Your back should be straight and your stomach muscles tight. Pause, then push yourself back until your arms are straight again.

Tip: Avoid “locking” your elbows by keeping your arms slightly bent.

Too easy? Make this move more challenging by using a countertop instead of a wall and scooting your feet back so that more of your weight is in your arms. Still too easy? Do a classic push-up on the floor, keeping your back straight and your hands directly under your shoulders.

3. Bicep curls

For this move, you’ll need set of dumbbells (though you could also start with two equal-sized bottles or cans). If you’re new to strength training or haven’t done it in a while, consider starting with a pair of 3–5-pound weights.

Grasp a dumbbell in each hand, place your feet shoulder-width apart, and let your arms hang by your sides, palms facing your thighs. As you slowly lift the weight, rotate your forearms so your palms end up facing your shoulders. Pause, and then lower the dumbbells back to the starting position.

Tip: Keep your wrists straight, and your upper arms and elbows close to your sides.

Too easy? Use a heavier weight. You know you have the right weight when your muscles are tired after doing the move 10 times.

4. Crunches

Lie on your back, knees bent, feet flat on the floor. With your hands behind your head and elbows pointing out to the sides, slowly raise your shoulders and upper back off the floor. Pause, then lower your shoulders back to the floor. Don’t forget to breathe! Exhale as you raise your shoulders, and inhale as you lower them.

Tip: Don’t sit all the way up — raise only your shoulders and upper back. Keep your chin lifted off your chest and avoid pulling on your head with your hands.

Too easy? Do the same move with your feet lifted off the floor. Keep your knees bent so your calves are parallel to the floor and cross your ankles for stability.

5. Superman

Lie face down on the floor and extend your arms straight over your head. Lift your left arm and your right leg up off the floor at the same time, keeping your head, neck and back in a line. Hold that position for 2 to 4 seconds before lowering your arm and leg back to the floor. Repeat with your right arm and left leg.

Tip: Be sure your feet are flexed, not pointed.

Too easy? Lift both arms and both legs up off the floor at the same time. Hold this for 2 to 4 seconds, then lower.

6. Overhead press

Grasp a dumbbell in each hand and sit or stand with your feet shoulder-width apart. Raise your hands, with your palms facing forward and your wrists straight until the dumbbells are level with your shoulders and parallel to the floor. Push the dumbbells up, over your head until your arms are fully extended. Pause. Slowly lower your hands back to the starting position.

Tip: Keep the dumbbells in line with your shoulders as you raise and lower them and avoid “locking” your elbows.

Too easy? Use a heavier weight — your muscles should be tired after doing the move 10 times.

7. Wall squats

Stand about a foot and a half from a smooth wall, and then lean your back against it. Bend your knees to slide your back down the wall until your thighs are about parallel to the floor — or as close as you can get without straining yourself. Hold this position, keeping your stomach muscles tight. Slowly return to starting position by sliding your back up the wall.

Tip: As you bend your legs, don’t let your knees extend past your toes. If you have to, scoot your feet forward to make sure that doesn’t happen.
 
Too easy? Do it without the wall: Stand with feet slightly more than shoulder-width apart, arms extended forward and parallel to the floor. Keeping your weight in your heels, lean forward just a bit at your hips, and keep your back straight as you slowly lower yourself to a near-sitting position (or as far down as you can comfortably go). Pause, and then slowly rise to standing.

Source: Omada. How to strength train at home.

¹Mayo Clinic. Strength training: Get stronger, leaner, healthier.