Strength Training at Home with Hillcrest Physical Therapy

As we age, we tend to lose muscle mass, so it’s important to maintain a regular exercise routine. At Hillcrest Physical Therapy we work on strength training with nearly everyone because it helps in a variety of ways including balance, metabolism, overall independence and physical confidence.

Because of COVID-19, more and more individuals have begun working out at home, including Hillcrest Physical Therapy clients. As we work with our clients through our telehealth services, there are many strength exercises that we have adapted to fit your at-home needs. 

Fancy gym equipment is unnecessary for these exercises but it is still important to have good exercise protocols and form when working out at home. As you are doing strength training, remember to do a warm-up beforehand by walking around the house a few times or marching in place. While you’re strength training, be careful and don’t overexert yourself. Control your movements and do them slowly, making sure not to use momentum to move the objects.

“Stop if it gets painful,” said Sarah Blomenkamp, PT, GCS, CEEAA, a physical therapist at Hillcrest Physical Therapy. “But expect some muscle-burn as your body gets stronger and more used to the exercises. For strength training we want people working with a load that they feel is ‘somewhat hard’ to ‘hard.’” Perform reps until you feel fatigue in your muscles, and if it is too easy, then next time add a little more weight if you can.”

Here some exercises that you can do at home on your own.

  1. Find a piece of furniture that is somewhat heavy but moveable and push it across the floor while making sure not to scratch your floors. This exercise works your whole body, but especially your legs.
  2. Perform push-ups on a wall, high counter or lower surface. As you get stronger, make the surface more horizontal as you are able. This exercise is great for your upper body and ab muscles. (You can see Paul Gardner, Administrator of Community Rehab Services for Hillcrest Rehab Services, demonstrate this exercise here!)
  3. Carry loaded laundry baskets throughout the house until you get tired. This is a great endurance strength training exercise that works your upper body. Just remember to maintain a good posture so you don’t strain your back.

Through Hillcrest Physical Therapy’s telehealth services, we can help you continue to build up your muscle mass while keeping you active and safe. For more information about our telehealth services and the strength training we offer, visit or call (402) 682-4210.

*Information provided in Hillcrest’s Therapy Thoughts newsletter and online blog posts is for educational purposes only and is not intended to replace advice, treatment or a diagnosis from a certified medical professional. Please consult your health care provider with any health related issues.