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Video 1: Strength Training

Strength Training - Introduction

Strength training is a type of exercise that focuses on building strength by challenging our muscles.

We typically use resistance in the form of body weight, weights we hold in our hands, resistance bands or tubing, and machines.

We will be completing 2 sets of 10 repetitions for each exercise before we move on to the next exercise.

Exercise Focus Area Sets x Repetitions
Shoulder Circles (Forward and Reverse) Shoulders 2 x 10
Push-Pull Chest & Back 2 x 10
Overhead Reach (One Arm at a Time) Shoulders, Elbow 2 x 10
Side Bends Abdomen, Back 2 x 10
Hip Circles Hips 2 x 10
Marching in Place Knees, Hips,
Full Body
2 x 10
Side Steps Hips 2 x 10
Kick Back Hamstrings 2 x 10
Calf Raises Calves 2 x 10

We will be using 2 sets of 12 repetitions, starting by doing each exercise one time and then repeating the entire group.

Exercise Focus Area Repetitions
Biceps Curls Biceps 2 x 12
Shoulder Shrugs Shoulders, Upper Back 2 x 12
Upright Row Shoulders 2 x 12
Shoulder Press Shoulders 2 x 12
Lateral Raise Shoulders 2 x 12
Triceps Extension Triceps 2 x 12
Seated Knee Extensions Quadriceps 2 x 12
Seated Straight Leg Lift Hip Flexors 2 x 12
Seated Straight Leg with Ankle Mobility Quadriceps & Ankles 2 x 12
Sit-to-Stand Full Lower Body 2 x 12
Calf Raises Calves 2 x 12
Lateral Lunge Hips / Lower Body 2 x 12

Move gently, relax, breathe deep, and return to baseline.

Exercise Focus Area Sets x Repetitions
Shoulder Circles (forward and reverse) Shoulders 1 x 10
Push-Pull Chest & Back 1 x 10
Overhead Reach Shoulders, Elbow 1 x 10
Scapular Retraction Upper Back 1 x 10
Straight Leg Hamstring Stretch Hamstrings 1 x 10
Ankle Mobility Ankles 1 x 10
Rainbows Shoulders 1 x 10
Neck Mobility Neck 1 x 10
Deep Breaths & Gratitude Relaxation 3

Strength Building

We have over 600 muscles in our body! Our muscles help us feel strong and stable, and help us lift, bend, push, and pull.

Strength training is a type of exercise that focuses on building strength by challenging our muscles. We typically use resistance in the form of body weight, weights we hold in our hands, resistance bands or tubing, and machines.

There isn’t one type that is “better” than the other. It depends what is accessible, reasonable, safe, and what you like to use.

The goal of strength training is to build or maintain muscle strength. There are many benefits of strength training that extend past the benefits for our muscles.

Strength training

Strength training can help us feel better overall, but specifically it can help us:

  • Increase or maintain bone mass
  • Increase muscle strength so we can produce more force
  • Improve our connective tissues (tendons and ligaments)
  • Reduce our risk of injury
  • Speed up our metabolism (which helps us get rid of extra stored body fat)
  • Improve the function of our heart
  • Improve our health markers in our blood
    • (Improving the good HDL cholesterol and reducing the negative LDL cholesterol)
  • Adults with better muscle strength have a 20% lower risk of mortality (33% lower
    risk of cancer specific mortality) than adults with low muscle strength. 

Building Strength

The approach you use may look different depending on your goals, but generally speaking, here are a few principles that make a significant difference:

  • Work on strength training at least 2 times each week.
  • Warm-up for 5-10 minutes before you start challenging your muscles.
  • Fit in at least 5 exercises, you can do more if you would like to.
  • Do a minimum of 2 sets for each exercise.
  • Do 8-12 repetitions at a time if you want to emphasize strength.
  • Do 12 or more repetitions if you want to emphasize muscle endurance.
  • Cool down for 5-10 minutes to let your body safely return to rest.

Ideally we want to work on strength 2 or more times per week with a day of rest between your workouts to allow your body to recover.

Attempt each workout to do slightly more than you did before- either more repetitions, more resistance (weight), more frequent, or for a longer duration.

Neural adaptations, along with increased muscle size, are important for enhanced muscle strength.

How Do I Know When I am Ready to Increase the Weight?

Completing between 8 and 15 repetitions for most exercises is ideal to build strength.

You want to select a weight that is heavy enough so that the last repetition of your last set is quite challenging. It is not mandatory, but you might consider buying two sets of dumbbells: a lighter set and a heavier set of dumbbells.

It is more important to have great form than to lift a heavier weight. If you feel like your form is struggling, you can grab a lighter set of weights, or just use bodyweight.

Why Do We Warm-Up and Cool-Down?

Warm Up 

Before you begin your exercise, it is important to perform 5-10 minutes of warm-up activities. Instead of doing a series of stretches before exercise, we want to complete an active warm-up. This should consist of movements that are continuous (rather than stretch-and-hold), and at a lower to higher intensity.

A pre-exercise warm-up is designed to prepare the body for exercise. It helps us gradually increase our heart rate, the temperature of our body, increase blood pressure, and prepare our body to use energy. A warm-up should gently build from a low intensity up to a higher intensity. A warm-up will lower your risk of cardiac and orthopedic injury. Many years ago it was recommended to stretch before you exercise, and research has shown us that static stretching may increase risk of injury and decreases our power output.

Cool Down

A post-exercise cool-down helps the body safely return to rest. Resist the urge to immediately rest after you’ve finished a challenging portion of exercise.

Moderate to low intensity activity should be performed for 5-10 minutes after exercise. This gradually decreases heart rate, reduces our body temperature, and decreases blood pressure to return to rest.

Biceps Curls

Shoulder (Overhead) Press

Upright Row

Lateral Shoulder Raise

Chest Press

Triceps extensions

Lat pull down

Chest press

Chest fly

Reverse fly

Squats

Sit-To-Stand is a safer variation

Lunges

*May be hard on the knees

Seated Knee Extension

Straight Leg Lift

Hip Lifts

Calf Raise

Leg press

Hip Abduction/Adduction

Leg extension

Hamstring curl on ball

Glute bridge

Calf raises

Video 1: Strength Training

We have over 600 muscles in our body!

Our muscles help us feel strong and stable, and help us lift, bend, push, and pull.

Video 2: Mobility

As we increase our flexibility, we can increase our balance and improve posture.

Stretching all major muscle groups in the body can improve our strength, stability, posture, and our overall quality of life.

Video 3: Cardiovascular Endurance

Our aerobic capacity greatly impacts our energy levels! The more we move, the better we feel.

Together we will work on raising our heart rate safely and condition our body to be more efficient.

Video 4: Stability and Balance

Together we will work on balance so you feel sturdy and secure.

When we are more stable we can do activities we love without fear!

Video 5: Core Training

Together we will work on improving the function of the muscles of the core.

A stronger core improves the way our abdomen looks, but also provides support for our back to reduce back pain caused from weakness.

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