Kathy’s Home & Garden Tips – Strength Training Using Your Body

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My last blog was talking about how we lose muscle mass and strength as we age. I’ve been researching weight training, and it seems that simple reps with weights may not be the best way to get results. The reason being that when you get past 20 or so reps, the muscle is not getting stronger; it is just enduring. This can lead to overuse injuries. The answer is isometrics and tempo using your own body weight to stretch and strengthen muscles. 

These few moves should get you on the way:

  • The squat hold is a regular standing squat but differs as you hold the downward motion for 30-45 seconds. Work up to those 45 seconds if you are like me – out of shape. 
  • Standard push-ups have been around for many years for a good reason. They are one of the best for core and upper body strength. Work up to 45-second hold. You can do girl ones on your knees or use a bench or table. 
  • A tempo dead leg lift may take some practice, but it’s great for lower body and balance, something else we lose as we age. Lift leg behind you as you reach forward and down, keeping your body and leg in one line parallel to the floor. Take 6 seconds total to complete the entire movement and work up to 12 reps, doing all reps on the first leg before switching. 
  • Pike push-ups work on core and upper body. From a downward dog position, bend your elbows and lower your head towards the floor. Hold 2 seconds, then raise up in one motion. Work up to 12 reps.
  • The lunge or split squat engages the lower body and core. Do a standard stationary lunge with the knee just a few inches from the floor. Work up to a 45-second hold and 12 reps. Again, complete one leg before moving on to the other. Can’t quite make it down as low as you like? Do as well as you can for the max hold. 

Google these moves for more info and proper form. Incorporating these simple and effective movements every day should get you on the path towards stronger muscles, a tighter core, and overall better balance. 

KATHLEEN WEAVER-ZECH AND DEAN’S TEAM CHICAGO