As we know, home-based exercise is very common in America, but even more common for older adults that cannot leave their house as easy. I have found research that has studied this and there was certain criteria to join this study. All participants could not have any chronic disease. Women and men were allowed to be part of it and the median age was 65. There were three different studies that occurred and all had very positive results and increased muscle strength.
All three of the highly supervised studies had significant increase in knee extension, whereas just two of the lower five supervision studies had significant increases in strength. Also inside of the functional ability seven out of the eight studies found a significant improvement in functional ability. inside of the eight studies, five of them showed more than the others. All three highly supervised studies had significant increases in functional outcome tests, but as always there are limitations to these studies. Limitations that were encountered during this research included: age, having a 8-120 week period that tested during, as well as not consistent timing even the average time spent in the research program was 35-36 weeks.
In conclusion, home based exercise offers alternatives to going to a gym because some either don't have one near them or some just can't make it to the gym. Home-based allows people to use ankle weights as well as smaller weights that can be found in a home to be useful and help, but nowhere near as effective a supervised training session with a professional
Loveless, M. S., & Ihm, J. M. (2015). Resistance Exercise: How Much Is Enough? Current Sports Medicine Reports, 14(3), 221-226.