Right, let’s talk about staying strong at home! I was chatting with my friend Eva the other day, and she was telling me all about her home strength training routine. She’s in her late 60s and honestly, she’s an inspiration. Her energy and independence are something I definitely aspire to. What struck me most was how she tracked her progress. It wasn’t just about lifting heavier weights (though that was part of it!), but also about feeling stronger and more confident in her daily life.
“It’s not about becoming a bodybuilder,” Eva chuckled, “it’s about being able to carry my groceries without wincing and chasing after my grandkids without getting completely winded!” This really resonated with me. It’s about maintaining mobility and independence, which is paramount as we get older.
So, how did she do it? Well, she told me she uses a few different methods. First, a simple journal. Nothing fancy, just a notebook where she jots down what exercises she did, how many repetitions, and how many sets. She even notes how she felt doing them – if she found something particularly challenging or surprisingly easy. This gives her a clear picture of her progress over time. She says, “It’s a visual thing. If I can see the numbers going up, I know I am getting stronger”.
For example, one week she might note: “Squats – 3 sets of 8, felt a bit shaky on the last rep.” The next week: “Squats – 3 sets of 10, felt much more stable.” That’s a measurable improvement! Tracking is key. Imagine trying to improve anything without a baseline or a way to gauge whether you are improving.
Eva also uses a fitness tracker. It’s not just for counting steps; she uses it to monitor her heart rate during her workouts. This helps her ensure she’s working hard enough without overdoing it. Many trackers can be set up to alert you if you are over or under the recommended range. The tracker also reminds her to stand up and move throughout the day, encouraging incidental movement which is just as important as her dedicated strength training sessions.
Mobile apps are another great option. There are apps designed specifically for strength training, with pre-programmed routines and built-in progress tracking. Some even allow you to log your food intake, connecting nutrition with your fitness. But Eva prefers her trusty journal for detailed notes, and her fitness tracker for heart rate monitoring. It’s really personal preference.
But here’s the critical part: Eva sets measurable goals. Not vague aspirations like “get stronger,” but specific, achievable targets. For instance: “Increase the weight I lift for bicep curls by 1 kg within four weeks,” or “Be able to walk for 30 minutes without stopping within two months.” These are tangible goals you can actively work toward.
And, crucially, she celebrates her achievements! “It’s so important to acknowledge your wins, no matter how small,” she emphasized. “Treat yourself to something you enjoy when you reach a goal. It keeps you motivated.” This might be a relaxing bath with Epsom salts, a new book, or a special outing. Rewards don’t have to be big, just meaningful.
Eva also stressed the importance of adjusting her routine based on her progress, and listening to her body. If she’s feeling pain, she backs off. If an exercise becomes too easy, she increases the weight or resistance, or finds a more challenging variation. She works closely with her physiotherapist to ensure her routine is both safe and effective, particularly as she has a previous hip injury. Getting professional guidance, especially when starting out, is highly recommended. This will ensure a safe and comfortable start to a programme that is suitable for you.
She’s created a wonderful space at home for this, with natural light pouring in through the windows. In one corner, she has a yoga mat for stretching and mobility work. She mentioned that an orangery would be amazing, a space filled with light and plants, perfect for creating a tranquil exercise zone. It’s true, having a dedicated and inspiring space makes a world of difference. It makes exercise feel less like a chore and more like a treat.
Eva’s experience really underscores that strength training isn’t just about physical strength. It’s about mental and emotional well-being too. It’s about feeling empowered, capable, and in control of your own health. Her use of journals, fitness trackers and mobile apps demonstrates that recording activity can be an easy and effective way of reaching your strength goals. Don’t be afraid to reward yourself when you reach your goals!
