Abstract:
The aging process is an inevitable part of every person’s life, but some symptoms of this process like
sarcopenia and loss of bone density can be mitigated with a resistance training program. Resistance
training keeps the muscles and bones strong which enables the older adult to retain their independence
in activities in daily living with a reduced chance of injuries such as bone fractures. However, barriers
such as a lack of transportation, fiscal resources, knowledge, and being uncomfortable can prevent this
population from going to a gym to workout. This guide was created to equip the older adult with
resources to incorporate a resistance training program from their home. This guide explains how to
build program a training schedule based on current health status and 5-10 exercises from the following
muscle groups: lower body, upper body multi-joint, upper body single joint, and core. Each exercise
includes the recruited muscles, joint action, required materials, visual demonstrations, written
instructions, progressions, and regression. All exercises can be completed at home using common
household items.
