- Introduction to Strengthening Exercises
- Using Thera-Band® Elastic Resistance Bands
- Equipment Adaptations
- Biceps Curl with Thera-Band®
- Hammer Bicep Curl with Free Weights
- Double Arm Triceps Kickback with Free Weights
- Single Arm Triceps Extension with Free Weight
- Shoulder Shrug with Free Weights
- Front Raise with Free Weights - Shoulders
- Overhead Shoulder Press with Free Weights
- Lateral Raise with Thera-Band®
- Upright Row with Free Weights
- External Rotation with Thera-Band®
- Internal Rotation with Thera-Band®
- Reverse Fly with Thera-Band®
- Seated Row with Thera-Band®
- Chest Fly with Thera-Band®
- Chest Press with Thera-Band®
- Lat Pull Down with Thera-Band®
- Trunk Rotation Exercises with a Medicine Ball
- Power Web Exercises
Muscular strength and conditioning exercises are another important component of any well balanced exercise program which should include stretching and flexibility, and endurance exercises. These exercises are geared to increase the strength of our muscles, enabling us to efficiently perform and enjoy our daily tasks and activities. Strengthening exercise improves our posture, makes our bones stronger, and decreases the risk of injuries to our body.
Exercise a minimum of five days a week, ideally performing strengthening exercises 3 to 4 days a week. Give your muscles a day's rest between strength training sessions. Your muscles may feel sore a day or two after you've started a new exercise. If you are sore, wait until soreness has diminished before going back to strength training. Consult with your doctor if the muscle soreness lasts longer than two days. In addition, if muscle soreness lasts 2-3 hours after exercise, you know you have done too much. During the next exercise session, decrease the number of repetitions, sets, or resistance until you find the right settings for you.
