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Wellness & Fitness Center

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Strength Training Exercise Program

  • Start out with 2-3 sessions each week.  Rest one day between sessions.
  • A typical training program is 3 sets of 8-12 repetitions of each exercise.
    • A set is one group of repetitions
    • A repetition is one completion of an exercise
    • You will often see it written as “3 X 12”
  • Rest 1-2 minutes between each set.
  • Use a heavier weight with a squat then you would for an arm exercise.
  • Choose a dumbbell heavy enough so you can do 8-12 repetitions of the exercise before resting.  The last repetition should feel somewhat difficult to complete but should not be exhausting.
    • Don’t over stress the joints.   For example:  like the squat or lunges.  This means using lighter weights and not extending the joint through its full range of motion.
  • Warmup 10 minutes before you start your strength training exercises.
  • Take care of yourself.  Wear appropriate shoes for balance.

 

Exercises:

  1. Overhead Press
     

     
  2.  Arm Curl
     

     
  3. Tricep Extension
     

     
  4. Squat (to a box or chair)
     

     
  5. Forward Lunge
     

     
  6. Shoulder Complex


     
  7. Straight Leg Raises

     
  8. Calf Raises
     

     
  9. Shoulder Shrugs
     

     

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