Stronger At Home Newsletter - Resistance Training

A message from our Clinical Director, Jillian

Some exercises are not enough on their own

Many older adults choose exercises like:

• Walking
• Light cycling
• Gentle stretching
• Easy classes where you rarely feel challenged
• Very light weights that feel easy to lift

While these exercises may be helpful for your general health, circulation, mood, and mobility, they come up short in terms of muscle strengthening.  Here’s the key: If your muscles are not being progressively challenged, your strength will not improve. You can be active and still get weaker over time if strength work is missing. Walking is excellent, and I do recommend it (see our past newsletter on walking), but walking alone usually does not:

• Build enough leg and hip strength for stairs and chair stands
• Maintain the strength needed to prevent falls
• Support bone health as effectively as resistance training

That is why we need strength-focused exercise in addition to movement and cardio.  

Why resistance training is essential as you age

As you age, resistance & strength training can help you:

• Stay independent (getting up from chairs, stairs, carrying, housework)
• Reduce fall risk (stronger legs and hips support balance and recovery)
• Protect joints (muscles share the load so joints are less irritated)
• Support bone health (bones respond to safe loading)
• Feel more confident in your body (less fear, more ability)

The key: you must challenge yourself (safely)

If you don’t use it, you lose it! Your muscles change & grow when they get a clear message: “This is hard.” In order for a resistance exercise program to be effective, it must require a relatively high degree of effort, and progress over time. A helpful way to measure “hard” is with the RPE scale.

RPE (Rate of Perceived Exertion) Scale

The RPE Scale (0 to 10) is an easy tool to help you identify if you are exercising at the right level of intensity to build strength:

• 0–1: resting, no effort
• 2–3: easy, could do this for a long time
• 4–5: moderate, working but comfortable
• 6: challenging, you are focused
• 7–8: hard, you could do only a few more reps with good form
• 9: very hard, almost maximum effort
• 10: maximum effort

If your goal is to get stronger, aim for an RPE 6–8 during your resistance exercises.
That means:

• You can do 8-12 reps of an exercise but the last few reps feel difficult.
• You can still maintain the proper form during the exercise.
• You feel like you could do about 2–3 more reps if you had to.

If you’re working at a RPE 3–5, it may be good movement, but it is often not enough of a challenge to build strength. If it feels like RPE 9–10, it may be too hard, and form can break down, which increases injury risk.

Practical tips to get started (and progress)

1) Strength train 2–3 days per week

• 20–30 minutes is enough to start
• Rest a day between strength sessions when possible

2) Focus on “real life” movements

These foundational movements may provide the biggest payoff:

• Sit-to-stand (chair stands or squats)
• Step-ups (stairs or a stable step)
• Hip hinge (a safe “bend and lift” pattern)
• Row / pull (band rows, dumbbell rows)
• Carrying (farmer carry with light-to-moderate weights)

3) Choose the right starting weight

Pick a weight that allows:

• 8–12 reps with good form
• The last 2–3 reps feel hard: RPE 7–8
• No sharp pain

If you can do 12 reps and it still feels like RPE 4–5, the weight is likely too light to build strength. And remember, arm and leg strength differs so choose lighter weights for arms and heavier weights for leg exercises.

4) Progress gradually using one change at a time

Each of us will have a different starting point, based on our unique abilities & baseline strength, so be sure to find yours and progress slowly from there.Every 1–2 weeks, as you’re able, choose to:

• Add 1–2 reps
• Add a small amount of weight/resistance
• Add a second set
• Slow the lowering phase (control builds strength)

A good sign you should progress: You would rate your effort at RPE 5 (or less), or when you finish your sets you feel like you could easily do many more reps. If you experience some mild muscle soreness within 1-3 days after exercise, don’t worry, that is completely normal and it will resolve.
Strength training should feel challenging, not risky. If you have osteoporosis, back pain, or a history of fractures, ask your physiotherapist for individual guidance, since certain movement patterns may need modification.

Common safety rules

• Start with light (or no) weights and optimize your form first before progressing.
• Before each exercise, engage your core & brace your midsection without holding your breath.
• Keep weights close to your body - don’t reach far forward with a heavy load.
• Avoid rounding your back while holding or picking up weights. Hinge at your hips instead.
• Avoid twisting while holding weight. Instead turn your feet.
• Exercise on a stable surface and use supportive footwear.
• Stop the set if you’re unable to maintain proper form/posture. Quality matters.
• If you don’t know how to safely begin, seek out professional advice.

Remember

Walking and staying active are wonderful, but to stay independent and resilient as you age, you also need muscle-building work. Resistance & strength training can be a powerful way to invest in your future self and truly experience how Health is Wealth. And we believe you’re worth it!

 

Invest in your future self through resistance & strength training and truly experience how

Health is Wealth!

Therapist’s Corner

• Resistance training is about loading our muscle tissue. We can do this using our body weight, resistance bands, or weights.

• Skeletal muscle attaches to bone through tendons.  When we strengthen our muscles, we strengthen our bones!

• A well structured strength program targets major muscle groups including chest, back, arms, legs, & core.

• Canadian Exercise Guidelines recommend strengthening exercises at least 2x/week.

• Compound movements are better than isolated ones (i.e. a shoulder press targets more muscles than a bicep curl)

• Try weighted exercises that mimic daily activities:

  • Sit-to-stands (from a chair)

  • Step-ups

  • Wall push-ups

  • Heel Raises

• Doing resistance exercises and balance work is a great way to lower your fall risk.

• Mild muscle soreness is normal but sharp pain is not.

• Remember: It’s never too late to build strength!  But if you’re not ready to check out your local rec centre or gym, give us a call & we can design an individualized strengthening program to get you started, all in the comfort of your home!

Client Spotlight: Susan

Susan was nominated by her Physiotherapist, Pam. Susan has made remarkable gains and has been faithfully doing her exercises, proving that Progress is Possible and Consistency is Key. She is mindful of her restrictions and precautions, but has taken on all new progressions like a champ. Each week they have been able to add balance and strength challenges. Her hard work is an inspiration!  Congrats Susan!

Check out the many free resources on our YouTube page, or try the first workout from our ‘Standing Strong’

program here.   Learn more & start your exercise journey today at youtube.com/@strongerathome OR www.strongerathome.com!

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