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>

  1. Overhead Press <insert video embed code here>

  2. Arm Curl <insert video embed code here>

  3. Tricep Extension <insert video embed code here>

  4. Squat (to a box or chair) <insert video embed code here>

  5. Forward Lunge <insert video embed code here>

  6. Shoulder Complex <insert video embed code here>

  7. Straight Leg Raises <insert video embed code here>

  8. Calf Raises <insert video embed code here>

  9. Shoulder Shrugs <insert video embed code here>