In the previous article, “How to Get a Full-Body Strength Training Workout at Home – Part 1”, SPD’s senior physiotherapist, Natarajan Elamaran, introduced three exercises to help you get started with your strength training routine at home. Elamaran shares more exercises in this second part of the series.

As with all exercises, you should consult your physician or other health care professional before starting on it to determine if it is right for your needs. This is particularly important if you (or your family) have pre-existing medical conditions.

Exercises

1. Shoulder strengthening exercises with water bottles or jugs

Shoulder press

Aim: To strengthen the shoulder, arms, core, back and chest muscles.

Instructions (shoulder press):

• Stand with your feet shoulder-width apart.
• Grab a water bottle or jug (1-2 litres) in each hand and raise them to shoulder height. Your palms can face forward or towards your body.
• Raise the water bottles or jugs above your head until your arms are fully stretched out.
• Pause in this position for a few seconds, and then bring the water bottles back to shoulder height.
• Keep your core tight throughout the routine.

Lateral raise and front raise

Instructions (lateral raise):

• Grab a water bottle or jug in each hand. Stand with your feet shoulder-width apart.
• Keep your elbows slightly bent and locked in place with the water bottles / jugs down at your sides.
• Raise the water bottles / jugs out and to the side—up to shoulder height or slightly higher.
• Then slowly lower them back down to the starting position.
• For front raise, raise the water bottles or jugs in front of you to shoulder height or eye level.

2. Bend-over row

Instructions:

• Grab a water bottle or jug in each hand. Stand with your feet shoulder-width apart.
• Lean forward and bend both knees. Remember to keep your back flat.
• Extend your arms straight towards the ground. Lift the water jugs straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t round your back.
• Slowly lower the water bottles or jugs back to the starting position to complete one repetition.

3. Biceps curl with water bottle or detergent bottle

Aim: To strengthen the arms, shoulder and forearm muscles

Instructions:

• Grab a water bottle or jug in each hand so your palms face up.
• Stand with your feet shoulder width apart, your knees slightly bent, and your abdomen drawn in.
• Lift each bottle or jug to your chest while alternating arms. Complete equal number of repetitions on both sides.

Cool down 

Finish your workout by cooling down for about 5 to 10 minutes. This allows your breathing and heart rate to ease into a resting state. You can cool down by walking on the spot and doing gentle stretches in a standing position.

In summary 

Many strength training exercises can be done in the comfort of your home, using existing household items that you have.

You can increase the difficulty level of body weight exercises like squats and push-ups by carrying a backpack in the routine. You can even grab the straps of the backpack to perform biceps curls and shoulder presses.

By doing 30 to 45 minutes of strength training two to three times a week, it can help to build lean muscle mass, burn calories, and boost your metabolism.

Before you start your strength training routine at home, please consult your doctor or physiotherapist if you have any health concerns.

References
Amanda Capritto/CNET, 2020, Exercise with these household objects for a full-body workout during quarantine, reviewed on 10 July 2020, https://www.cnet.com/health/exercise-using-household-objects-for-a-full-body-workout-during-quarantine/

Exercise booklet, reviewed on 12 July 2020, www.physioherapyexercise.com

Eldergym, Fitness for senior at home, reviewed on 11 July 2020, https://eldergym.com/