EDIT MAIN
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: <insert video embed code here>
- Overhead Press <insert video embed code here>
- Arm Curl <insert video embed code here>
- Tricep Extension <insert video embed code here>
- Squat (to a box or chair) <insert video embed code here>
- Forward Lunge <insert video embed code here>
- Shoulder Complex <insert video embed code here>
- Straight Leg Raises <insert video embed code here>
- Calf Raises <insert video embed code here>
- Shoulder Shrugs <insert video embed code here>