Muscle strengthening at home

What counts

Muscle-strengthening activity makes your muscles work harder than usual: lifting weights, resistance bands, bodyweight exercises, heavy gardening or carrying groceries. Guidelines advise 2 or more days a week covering legs, hips, back, abdomen, chest, shoulders and arms.

Four starter moves

Sit-to-stand from a sturdy chair (legs and hips). Wall push-ups (chest, arms). Standing rows with a resistance band or filled water bottles (back). Heel raises holding a counter (calves and balance).

Sets and repetitions

Do each move until it becomes hard to do one more with good form — often 8 to 12 repetitions. One set is a good start; you can build to 2 or 3 sets over weeks.

Rest and recovery

Give the same muscles a day of rest between sessions. Breathe out on the effort and never hold your breath.

Form over speed

Move slowly and with control. If a movement causes joint pain, stop and choose an easier version.

References

• CDC — Physical activity guidelines for adults
• CDC — Physical activity guidelines for older adults