Resistance Exercise Program for Preventing Sarcopenia
We’ve created this home exercise programme to help you prevent effects of age related muscle loss and sarcopenia.
Frequency: Perform the following exercises 2-3 times per week, with at least one day of rest between sessions.
Warm-Up: Start with a 5-10 minute warm-up of light cardio (e.g., brisk walking, cycling) to get the blood flowing and muscles ready for exercise.
1. Sit to Stand Squats
Target Muscles: Quadriceps, Hamstrings, Glutes
Instructions:
- Sit on the edge of a sturdy chair with feet flat on the floor, hip-width apart.
- Cross your arms over your chest or extend them in front of you for balance.
- Lean forward slightly from your hips and press through your heels to stand up.
- Slowly sit back down, controlling the movement.
- Perform 2-3 sets of 10-15 repetitions.
Modifications: Use a chair with armrests for additional support if needed.
2. Push-Ups (Modified)
Target Muscles: Chest, Shoulders, Triceps
Instructions:
- Start in a plank position with your hands slightly wider than shoulder-width apart. For a modified version, place your knees on the ground.
- Lower your body toward the ground by bending your elbows, keeping your body in a straight line from head to knees/toes.
- Push through your palms to return to the starting position.
- Perform 2-3 sets of 8-12 repetitions.
Modifications: Perform against a wall or with hands elevated on a bench for an easier version.
3. Dumbbell Rows
Target Muscles: Upper Back, Biceps
Instructions:
- Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing the body.
- Bend at the hips slightly, keeping your back straight and core engaged.
- Pull the dumbbells towards your hips, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Perform 2-3 sets of 10-12 repetitions.
Modifications: Use lighter weights or perform the exercise seated with a resistance band.
4. Standing Calf Raises
Target Muscles: Calves
Instructions:
- Stand with feet hip-width apart, using a chair or wall for balance if needed.
- Slowly raise your heels off the ground as high as possible, feeling the contraction in your calves.
- Hold for a second, then slowly lower your heels back to the ground.
- Perform 2-3 sets of 12-15 repetitions.
Modifications: Perform with one leg at a time for an additional challenge.
Cool-Down
End each session with a 5-10 minute cool-down of gentle stretching, focusing on the muscles worked during the exercises.
Notes:
- Always listen to your body and avoid any exercises that cause pain or discomfort.
- Gradually increase weights and repetitions as you become stronger.
- Consider consulting with a fitness professional to ensure proper form and technique.