A simple strength workout you can do at home

You’ve probably heard about the importance of getting regular cardiovascular exercise, but did you know that strength training is a key component of staying fit, particularly as you age?

Strength training is also known as resistance training because it involves challenging your muscles to resist an opposing force, such as that provided by weights, elastic bands, or the weight of your own body. Working your muscles not only increases your strength and physical endurance. It also boosts bone density, helps you maintain balance and flexibility, helps your body burn calories, and reduces the risks and side effects of conditions including diabetes, heart disease, arthritis, and chronic pain—while increasing your longevity. As you move into your 40s and beyond, it’s imperative to include strength training in your fitness regimen because the body naturally loses muscle mass with age.

These exercises and stretches use affordable, portable resistance bands instead of weights. Some bands have handles on each end, others come as large loops, while others still are simple lengths of stretchy material. Grab whatever style you choose and put this plan in action.

Warming up increases blood flow, heart rate, and flexibility and helps your muscles prepare to exercise. Your warm-up could include taking a brisk walk or bike ride, marching or jogging in place, or doing some jumping jacks. Shoot to warm up for 5 to 10 minutes to cover all your major muscle groups. As you perform the moves that follow, you’ll mix in stretches to help your body stay limber and ready to work.

Standing with your feet together, place the resistance band under your feet and hold the ends in each hand. With your hands at your sides and your palms facing down, lift your arms straight out to your sides. Aim for 3 sets of 10 repetitions using a band that challenges you on the last few reps in each set.

To make it harder: After finishing your sets, lift your arms straight out to the side and hold them for 30 seconds or until your muscles begin to fatigue. (You’ll know it because your muscles will start to tremble.)

Stand up straight with your feet shoulder-width apart or sit in a stable position. Holding the ends of your band, bring the band in front of you at shoulder height. Pull your hands away from each other in a controlled movement until your arms are extended, then return to the starting position. If the band doesn’t afford enough resistance to offer a challenge, wrap the ends around your hands a few times to shorten the length of the band. Do 3 sets of 10 reps.

Stand with your feet shoulder-width apart. Without the band, interweave your fingers and turn your palms away from your body so you're looking at your knuckles. Reach your palms as far away from your chest as you can as you gently arch your back and curl your tailbone under. Take five deep breaths, expanding the back of your rib cage.

Stand with your feet shoulder-width apart. Grip each the ends of the band in each hand and lift your hands above your head with your palms facing forward. With a slight bend in your arms, pull your hands away from each other, keeping the band taut throughout, then return to the starting position. If the band doesn’t afford enough resistance to offer a challenge, wrap the ends around your hands a few times to shorten the length of the band. Do 3 sets of 10 repetitions.

Place the band behind your back, just underneath your shoulder blades. Grab each end of the band and wrap them around each hand to create resistance. With your hands out to your sides at shoulder height, push your hands forward, bringing your fists together at the end of the movement. Slowly bring your hands back to your sides and repeat. Do 3 sets of 10 reps.

To make it harder: Work your calves at the same time by rising up on the balls of your feet as you bring your hands together.

From a standing or sitting position, hold the band above your head with your hands apart with the band taut for 30 seconds, or until your muscles start to fatigue. Try not to tighten your face or hunch your shoulders.

To make it harder: Do the exercise while balancing on your toes.

Place the band around a sturdy, fixed object and stand or sit facing the fixed point. Hold the ends of the band with your arms extended at chest level. With your knees slightly bent, simulate a rowing motion by bringing your thumbs toward your armpits, contracting your shoulder blades together. Be careful not to shrug your shoulders or jut your head forward. Hold the contracted position for a beat and then return to the starting position. Do 3 sets of 10 reps.

Set the band aside and interlace your fingers behind your back. While standing upright, gently pull your arms back and squeeze your shoulder blades together. You should feel a stretch toward the front of the shoulders and chest. Hold the stretch for 30 seconds.

Stand with your feet together and place the band under your feet. With hands down at your sides, hold the ends of the band with your palms facing forward. Curl your arms up slowly and then return to starting position. Do 3 sets of 10 reps.

Tip: If doing both arms at the same time is too difficult, try doing one arm at a time.

With the band under both feet and your feet shoulder-width apart, with toes facing forward or turned slightly outward, hold the ends of the band in front of you at about shoulder height with tension in the band. Push your hips backward and  squat down until your thighs are parallel with the ground (or as far as it feels comfortable), as if you were sitting back into a chair. Return to starting position with your knees slightly bent, pushing your pelvis forward as you rise. Do 3 sets of 10 reps.

Try to keep your back straight (not hunched forward) with your chin and eyes up. Keep your weight in your heels so your knees don’t extend forward over your toes. You can also do this move with a shorter band wrapped around your thighs to offer more resistance.

Without the band, stand with feet shoulder-width apart. Keeping a slight bend in your knees and your back as straight as possible, gently hinge forward at your hips and lean forward, letting your arms hang down gently in front of you, stopping when you feel a stretch in the backs of your legs. Don’t push beyond your limit and don’t feel like you have to bend completely over or touch your toes. Hold for 30 seconds and slowly rise back up to starting position.