don’t like the gym?

We are being advised more and more of the importance of strength training as we age. In our 40s, 50s and beyond we can start losing muscle mass at an ever-increasing rate. Looking ahead, and in order to avoid the risk of osteoporosis and fractures, to help with blood sugar and cholesterol levels and to aim for a better quality of life in general, we should be adding some resistance training to our week.

If you are a fan of the gym, then perfect; the staff will be only happy to help you devise a weight-training programme to suit your needs. For others, the prospect of going to the gym doesn't excite at all. Yet, there are other methods of resistance training to consider for non-gym fans. Perhaps you might want to consider some of the following ideas:

1. Resistance bands

Inexpensive, lightweight and very versatile - resistance bands can be used pretty much anywhere, come in different resistance levels and can mimic many gym exercises. Bands may not be able to match weights in achieving peak strength and mass, but they do offer similar strength gains.

2. Weighted walking

Walking with a backpack or a weighted vest adds resistance to your exercise and can help to strengthen legs, hips and core while also boosting cardiovascular fitness. If possible, think of walking home carrying the groceries.

3. Home object workouts

You can use your environment creatively. Using stairs for building leg strength or carrying heavy items like water jugs or loaded backpacks provides resistance. Water bottles work well as weights, if you don't have a collection of dumbbells around.

4. Yoga/Pilates

Yoga builds muscular endurance and stability while improving flexibility and balance. Pilates focuses on controlled movements and core engagement, helping to build deep, stabilising strength.

5. Bodyweight exercises

Building strength using your body is another option for those who may prefer to avoid the gym option. Push-ups against the wall or the floor, steps-ups, squats, planks and bridges can all be performed with ever increasing reps or holding positions for longer amounts of time.

Get in touch and we can talk about more options that may be better suited to your needs.