Strength Training

Strength training sessions that last for at least 10-15 minutes and are performed a minimum of twice a week can help maintain functional strength and independence as you age.

Strength & Stretch 3 | Christy

Christy leads participants through a 20-minute, easy-to-follow, full-body strength routine using a band, followed by 10-minutes of stretching to recover. Abdominal exercises are performed on a mat on the floor. For optimal safety, complete this workout after muscles are warmed up with a minimum of 5-10 minutes of cardiorespiratory exercise.

Note: For CCAA in-house exercise program members this workout is appropriate for all exercise class participants.

Strength & Stretch 2 | Christy

Christy leads participants through a 30-minute, easy-to-follow strength routine using therabands. This workout includes a cool-down and stretching. For optimal safety, complete this workout after a minimum of 5- 10 minutes of cardiorespiratory exercise such as a brisk walk or an Active at Home Cardio workout.

Note: For CCAA in-house exercise program participants this workout is appropriate for all exercise class participants.

Strength & Stretch 1 | Debbie

CCAA certified senior fitness instructor, Debbie, leads participants through a 30-minute, easy-to-follow strength routine that includes warm-up, body-weight assisted resistance training, cool-down and stretching.

Note: For CCAA in-house exercise program members this workout is appropriate for all exercise class participants.

Best Practices

  • Ensure that the exercise space in your home is a safe environment for movement, for example, your floor surface should be free of tripping hazards such as cords and scatter rugs.
  • Wear proper athletic footwear and comfortable clothing that allows you to move around freely.
  • Strength exercises should be challenging, you should feel that you cannot complete more than 8-10 repetitions per set.
  • Muscle strengthening sessions should last 10-15 minutes or more and should be completed at least twice a week.
  • Any amount of physical activity is beneficial, but the more often you complete strengthening exercises for all major muscle groups the more effective the training will be.


Don't forget to review the disclaimer and if possible chat with your doctor before beginning any new exercise program.