Are Home Workouts for You?
Apr 07, 2022
When I turned 40, my mom gave me a book that rocked my busy world: Younger Next Year: Live Strong, Fit, and Sexy - Until You're 80 and Beyond. Showcasing the latest science of aging, this fun read highlights the importance of exercise to stay young.
Not just any exercise, though. Yes, cardio is good, but the authors make a compelling case for full body strength training.
Strength training builds (and retains) muscle mass and promotes bones density. Muscle is the metabolic engine of springtime and youth! Vital muscle tissue fires the metabolism, and keeps all our systems revved up–immune, endocrine, circulatory, and respiratory, for starters.
Build muscle as a middle aged person, and you will likely thrive into old age. Your body will think it’s still spring time.
As muscles tone and grow, bones strengthen, posture straightens out, and we feel alive. We have energy. Fountain of youth, yes!
Determined to get my body and energy back, I gathered my nursing toddler and boisterous 5 year old, and made a go of it!
Tired of feeling saggy and weak, I checked out library books on strength training, along with the kids books.
My partner jumped on the train and we joined the local YMCA. That first foray into gym rat status didn’t last long, though, because we wanted our kids to be involved!
I also liked the idea of adding workouts to my multitasking. I imagined chopping veggies and stirring the beans when on a break between sets, all the while keeping an eye on the kids!
Our living room became fitness headquarters, but the fun went through the whole house.
Pull up bars in doorways, a clear wall for handstands, stairs for interval training, tables and couches doubled as platforms for push ups, or to support split squats.
Over time, we gathered dumbbells, learned more exercises, and gave fitness gifts at every opportunity. Gifting might feature the next heavier set of dumbbells, small medicine balls for the kids, jump ropes, resistance bands, or an interval timer.
Some days we played at the neighborhood school for a change of scene. Enter long jumps, sprints, and monkey bar contests!
A busy schedule sometimes demands home workouts. Once you learn how, it’s easy to fit them in. The key to success, as with most anything, is starting small.
The basic movements are simple:
Squat
Hinge
Push
Pull
Core
These 5 exercise types promote strong muscles, bones, powerful posture, functional movement patterns, and vitality.
Endless variations of the foundational movements keep it fun and alive.
Your bodyweight provides resistance, and you can also fill up bottles with water to use as weights.
Put on your favorite playlist, and do resistance workouts 3 times a week. Start with even 5-10 minutes and work up to a 30 minute playlist.
Your choice of cardio exercises, such as walking, biking, or running, will round out the other days.
Can middle aged and older folks still build muscle? Absolutely! As long as we cultivate an unstoppable attitude, strength train, eat enough lean protein (plants are best) with whole plant foods (fiber!), and get adequate rest, we will build muscle!
Lack of accountability poses the biggest problem for home workouts. Most of us need community to inspire us to keep going long term. I am glad you are part of my community! Let’s inspire one another to champion the second half of life!
Check out this sample full body home training line-up from my Firebrand Fitness Youtube Channel.
Recommended reading:
Younger Next Year: Live Strong, Fit, and Sexy - Until You're 80 and Beyond, by Chris Crowley and Dr Henry S Lodge. Let the longevity science and potent stories contained in this book inspire you to take on the second half of life!
World gym? Yes!
