Stronger Every Day: How and Why To Start Strength Training at Home Today

A little exercise goes a long way. Getting some simple exercises in a few times a week can help you build your energy, endurance, balance, and mobility. You can strengthen your bones and joints, and have an easier time doing everyday activities.

Looking at results from our confidential health assessments, one thing is clear: Lots of people overlook strength training as part of their workouts. Over half don’t train the recommend amount of twice a week – over one-third don’t do strength exercises at all.

Start Your Strength Training Journey

You don’t have to buy any equipment or go to the gym to start reaping the benefits. Doing a few simple bodyweight exercises in your own home has advantages.

The changing season can be a great motivator to get going. As temps cool outside, you may be spending more time at home. You can put a few of those minutes aside to get active and start building your strength.

Now, it’s time to get going. First, you can follow these links to access all the resources you’ll need:

• Download an easy PDF guide to your first 4 weeks of strength training. This workbook includes a log to fill out and instructions for eight key bodyweight exercises that make up the workout routine:
  • Wall angels
  • Squats
  • Push-ups
  • Bent over rows
  • Lunges
  • Bridges
  • Planks
  • Side planks
• To see every exercise in one place, view a full 26-minute workout guide that will help you set your posture, warm up, work out, and cool down.
• To check out individual pieces of the workout, watch a YouTube playlist demonstrating 8 key exercises.

Next, try out a few useful practices to help you stick to your goals:

• Turn exercising into a habit: By choosing a specific time of day and place in your house for exercise, you can make working out feel natural. Be sure to mark your digital calendar. Though you might not need the automatic reminders going forward, they’re very useful at first.
• Get an accountability buddy: Tell someone, a friend, family member, or coworker, about your new fitness routine. This person can help you stick to your goals, or maybe you can both commit to a regimen together and keep each other accountable.

If you haven’t been physically active lately, complete a Physical Activity Readiness Questionnaire (PAR-Q) to determine whether to talk to your doctor before you start exercising.

Check Out More Health and Wellness Options

Strength training not your speed, or is it something you’re already doing? Looking for more opportunities to stay fit? Visit our Wellness Events and Resources website for a constantly updated list of things to try!

And if you’re a Blue Cross VT member, visit the Be Well Vermont Portal for a library of challenges, trackers, health recommendations, and more.