Strength Exercises for Beginners
Introduction
These four exercises offer a good introduction to
a lifetime of strength training. Working out with weights
two to three times a week can help keep your bones strong,
control your weight, and increase your energy.
When using ankle or hand weights, start with a weight
that feels somewhat hard to lift and lower properly
8 times. Beginners might start with 1- or 2-pound dumbbells—or
even food cans—for the upper-body exercises, and try
the lower-body exercises without ankle weights. In time,
when you can lift the weight 12 to 15 times, add more
weight until, once again, you can only lift and lower
it eight times.
Tips for Safe Lifting
To avoid health problems or injuries, follow these
safety strategies:
- Don't hold your breath while lifting. Exhale while
lifting, hold your breath for one second, and inhale
while lowering.
- Always move weights slowly and steadily—no jerking.
- If you feel exhausted, pull a muscle, or experience
sore joints, take a break from weight lifting. However,
don't worry about a bit of muscle soreness—this is normal
for up to a few days after your workout.
- Avoid locking your joints in the straightened position.
Strength training is safe for most adults at any
age. Check with your doctor for special instructions
if you have a hip repair or replacement, cardiovascular
disease, high blood pressure, arthritis, or other chronic
condition.
For Front Thigh and Shin Muscles
Use ankle weights only after you can easily perform
15 repetitions of this exercise without weights.
Knee extension
1. Sit in a chair. Rest your back against the back
of the chair. Only the balls of your feet and your toes
should be resting on the floor. If necessary, place
a rolled-up towel under your knees to raise your feet
off the ground.
2. Slowly extend one leg in front of you until your
knee is straight.
3. Flex your foot so your toes are pointed toward
your head. Hold this position for one to two seconds.
4. Slowly lower your leg to the starting position.
5. Repeat with your other leg.
6. Alternate legs until you have done the exercise
eight to 15 times with each leg. Rest, then repeat the
entire set.
For Buttocks and Lower Back Muscles
Use ankle weights only after you can easily perform
15 repetitions of this exercise without weights.
Hip extension
1. Stand 12 to 18 inches behind the back of a chair,
feet slightly apart.
2. Holding on to the back of the chair for balance,
bend forward from your hips at about a 45-degree angle.
3. Slowly lift one leg straight behind you, pointing
your toes and bending farther forward. Avoid bending
your knee.
4. Hold this position for one second, then slowly
lower your leg.
5. Repeat with the other leg.
6. Do this exercise 8 to 15 times with each leg.
Rest, then repeat the entire set.
For Shoulder Muscles
Arm raise
1. Sit upright in an armless chair with your feet
flat on the floor, shoulder-width apart.
2. Hold hand weights straight down at your sides.
Your palms should be facing your body.
3. Slowly lift both arms to the side until they are
parallel to the floor.
4. Hold for one second, then slowly lower your arms
to the starting position.
5. Repeat eight to 15 times. Rest, then do another
set.
For Upper Arm Muscles
Biceps curl
1. Sit upright in an armless chair with your feet
flat on the floor.
2. Hold hand weights straight down at your sides.
Your palms should be facing your body.
3. Slowly lift one hand toward your chest by bending
your elbow. While lifting, turn your hand so that your
palm faces your shoulder.
4. Hold for one second. Then slowly lower your arm
to the starting position.
5. Repeat with your other arm.
6. Repeat eight to 15 times on each arm. Rest, then
do another set.
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