Amidst all the support for persons who are self-quarantined, I am seeing an increasing number of home fitness recommendations and daily workouts. For general fitness (i.e., maintain health and not see any appreciable gains), this is probably fine. After all, most people need some motivation and guidance. Personally, I prefer gains—and I prefer to keep it simple (follow the K.I.S.S. Principle).
Home strength training need not be complicated. First, know your why. Second, determine you how. Third, be consistent.
For most of us, we are strength training to get stronger and to gain/maintain muscle mass. As older adults, we may think we don’t need to get stronger (really?? we are already strong enough??) and/or muscle mass is not important (again, really??). Of course, most of us don’t have bodybuilding or powerlifting aspirations. Nonetheless, maintaining (ideally, gaining) strength and muscle mass are important as we age.
So, begin with repetition ranges. For strength, five or fewer is most ideal. For hypertrophy, perhaps, 8-15 repetitions is most ideal. Of course, there are a lot of good arguments for various repetition ranges, and the best results will be individualized. The key is to pick your target and be consistent. Be systematic, i.e., purposeful, with varying the repetitions.
Keep the exercise selection consistent for consistent progression and overload. Start and stick with a “basic 5” (squat, deadlift, bench, row, press) format—including variations in a purposeful and progressive plan. Add accessory work, e.g., arm exercises and ab work, as time and energy permit. Keep it simple. Keep it consistent. Focus on improving technique and building strength (adding weight/resistance) over time. Remember, without progressive overload there are no gains. Frequent variation seems hard because the neuromuscular system is struggling to keep up with the constant change, but the actual gains will be far less than possible in the same time frame.
Be your best today; be better tomorrow.
Carpe momento!