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Tips and Tricks to Make Strength Training Easier and More Efficient

Strength training is crucial for seniors to maintain muscle, bone strength, and mobility, with home care services offering accessible ways to integrate it into their daily routine.
Home care providers can create a safe environment for aging seniors to stay fit.
Home care providers can create a safe environment for aging seniors to stay fit.

With age, being active becomes increasingly important for better health and well-being. Strength training is especially important for seniors who want to maintain their muscle bulk, strengthen their bones, and improve their balance and mobility. Starting a strength training routine may seem hard, especially for seniors who have trouble moving around or don’t have the funds to join a gym.

However, there are ways that seniors can add strength training throughout the day, especially with home care services on their side.

Some of those ideas are explored below:


Start Gradually

It’s important to start any new exercise program slowly, but it’s especially important when seniors are new to strength training or have physical limits. Home care providers can encourage them to start with light weights or resistance bands and work on getting good form down before they add more weight or resistance.


Utilize Body Weight

Seniors can do many good power exercises with just their body weight. Bodyweight movements like squats, lunges, push-ups, and chair dips are great ways to work out many muscle groups without any extra equipment.


Use Common Household Items

When it comes to strength training, common household items can be quite useful. For instance, seniors can use water bottles, canned goods, or even bags of rice as substitute weights for bicep curls, shoulder presses, and tricep extensions.


Focus on Functional Movements

Functional movements mimic daily activities. For instance, things like walking, climbing stairs, and picking up things off the ground can all be examples of strength training. With home care services, aging seniors can confidently work on staying in shape while feeling safe that someone is around.


Practice Safety

Safety should always come first, but it’s especially important for seniors. Home care aides can remind them to warm up before working out, pay attention to how their body feels, and not do any moves that hurt. Additionally, before starting a new exercise routine, seniors should talk to their medical team.


Join a Group or Class

Many community centers, gyms, and senior centers offer group exercise classes targeted at seniors. Many of these classes are free or charge a sliding fee. Seniors can join with peers and get valuable advice from trained teachers who can ensure they do the exercises safely and correctly.


Stay Hydrated

Getting enough water and food is important for helping muscles grow and heal. To fuel workouts and improve health as a whole, seniors should drink a lot of water throughout the day and eat a balanced diet full of protein, fruits, veggies, and whole grains.


Get Enough Sleep

It’s just as important to give the muscles time to rest and heal as it is to work them out. Seniors need to let their muscles heal by taking at least one day off between strength-training workouts.


Strength training doesn’t have to be scary, hard, or expensive. Seniors can get a lot out of strength training by starting slowly, using common household items as equipment, focusing on functional movements, and putting safety first. Additionally, home care providers can encourage them to be consistent each day and ensure they’re using the right form.



If you or an aging loved one are considering Home Care in La Jolla, CA, please contact the caring staff at Aaron Home Care. (619) 880-5522
A Trusted Home Care Agency Serving La Jolla, Pacific Beach, Point Loma, San Diego, UTC, La Mesa, Chula Vista, Coronado, Bonita, Eastlake, and the surrounding areas.





Aaron Laney

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