“By becoming an elite player in the game of growing older you’ll not only discover the power of youth but a joy in the very process of aging.” —Dr. Kenneth H. Cooper

Go! Strength

Lifting weights is the most effective way to increase your strength. Do at least two 20-minute sessions of strength training per week that include all the major muscle groups. Beginners should complete a minimum of one set of repetitions listed under each exercise. (A repetition is one movement one time; a set is a series of repetitions — for example, 5 push-ups.) Avoid exercising the same muscle groups two days in a row. Muscles need a chance to rest and recover. Remember, start lightly, then gradually increase the weight. Always remember to breathe! To make your own set of weights, see “Get Set.”

Every time you do strength exercises, use the exercise logs to record how much weight you are lifting and the number of sets and repetitions you have completed.

Arm Raises

Level 1: Sit or stand with arms at side, palms facing in, and elbows slightly bent. Move arms out from sides to shoulder level. Slowly lower, making the motion last five seconds. Repeat 15-20 times for one set.
Level 2: Do 2-3 sets of exercise above.
Level 3: Perform exercise above holding a weight. Start with a weight that you can fully lift 15 times with mild to moderate fatigue and no pain. Then increase the number of sets or the amount of weight.

Variations:

Repeat the exercise above, but position your arms in front, with palms facing down.
Repeat the exercise above, but position your arms so that elbows are bent and palms are facing in. Raise elbows to shoulder level.

CAUTION! If you choose to perform the exercise while standing, be sure to maintain good upright stance posture keeping your knees slightly bent to avoid low back strain. Never swing your arms.

Elbow (bicep) curls

Level 1: Sit or stand with arms in front, palms facing up. Bend your elbow, bringing your palm and wrist up towards your shoulder. Slowly lower, making the straightening motion last five seconds. Repeat 15-20 times with each arm for one set, focusing on tightening and squeezing the muscle as tight as you can each time.
Level 2: Do 2-3 sets of the exercise above.
Level 3: Perform exercise above holding a weight. Start with a weight that you can fully lift 15 times with mild to moderate fatigue and no pain. Then increase the number of sets or the amount of weight.

Variations:

Repeat exercise above, but position your hand so your thumb nears your shoulder and palm faces inward.
Repeat the exercise above, but turn your palm facing down, bringing the back of your hand up towards your shoulder.

CAUTION! If you choose to perform the exercise while standing, be sure to maintain good upright stance posture keeping your knees slightly bent to avoid low back strain.

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Elbow (tricep) extensions

Level 1: Elbow extensions can be performed sitting or standing. Bend your elbow and point it up as high as you can toward the ceiling. Support the elbow with your other hand. Straighten your elbow, bringing your hand up toward the ceiling. Allow your elbow to slowly extend, making the motion last five seconds. Keep your elbow pointing upward throughout the exercise. Repeat 15-20 times with each arm for one set.
Level 2: Do 2-3 sets of the exercise above.
Level 3: Perform exercise above holding a weight. Start with a weight that you can fully lift 15 times with mild to moderate fatigue and no pain. Then increase the number of sets or the amount of weight.

CAUTION! Be sure to keep your stomach muscles tightened and do not allow your lower back to arch during any part of this exercise. Poor posture or too much weight can cause lower back strain.

Chair raises

Level 1: Sit in a chair with armrests. Position your body as though you are getting ready to stand. Push up with your arms and legs until your arms are straight and lower slowly until your bottom touches very lightly on the seat, then push up again. Repeat 10-15 times in a row for one set. Be sure to control the lowering so you don’t sit completely down in the chair between repetitions. This is a great exercise for your legs too!
Level 2: Do 2-3 sets of the exercise above.
Level 3: Do the exercise above one-handed.

Variations:

Repeat the exercise above, cross your arms in front of your chest, and use your legs only.

CAUTION! If you experience knee pain during this exercise, try pushing straight up using mostly your arms, or stop this exercise.

Seated knee flexion

Level 1: Sit upright in a chair, with both feet on the floor. Extend one knee so that only your heel remains in contact with the floor. Press your heel down and toward you, flexing the muscles tightly. Slowly allow your foot to slide towards you, bending your knee. Repeat 15-20 times with each leg, making each repetition last five full seconds.
Level 2: Do 2-3 sets of the exercise above.
Level 3: Place your foot on one end of a towel with a heavy object on the opposite end. Challenge yourself by “dragging” the weighted towel closer to you. Gradually increase the weight of the object placed on the towel.

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Seated leg extension

Level 1: Sit upright in a chair. Slowly extend your leg, straightening your knee. Hold in the extended position for 3-5 seconds, then slowly lower. Repeat 15-20 times with each leg for one set.
Level 2: Do 2-3 sets of the exercise above.
Level 3: Perform exercise above using ankle weights. Start with a weight you can fully lift 15 times with mild to moderate fatigue and no knee pain. Then increase the number of sets or the amount of weight.

CAUTION! If you have had ACL reconstruction surgery you should avoid fully extending the knee in the early stages of rehabilitation.

One step stairs

Level 1: Stand near a wall to help with balance. Using stair or stool step up, then down with same leg. Repeat 15-20 times with each leg for one set.
Level 2: Do 2-3 sets of the exercise above.
Level 3: Perform exercise above using ankle weights. Start with a weight that you can fully lift 15 times with mild to moderate fatigue and no pain. Then increase the number of sets or the amount of weight.

CAUTION! If you experience knee pain during this exercise, position your feet so that your knees do not move past or over your toes. Or, stop this exercise.

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Heel raises

Level 1: Stand placing feet shoulder width apart. Hold arms out for balance or use support. Rise up on toes. Hold for five seconds then lower. Repeat immediately 15-20 times to complete one set.
Level 2: Do 2–3 sets of exercise above.
Level 3: Perform exercise above using ankle weights. Start with a weight that you can fully lift 15 times with mild to moderate fatigue and no pain. Then increase the number of sets or the amount of weight.

Variations:

Repeat the exercise above, but position toes so they face inward.
Repeat the exercise above, position toes so that they’re facing outward.

Toe raises

Level 1: Holding a stable object, such as the kitchen counter, lift toes. Hold five seconds then lower. Repeat 15- 20 times to complete one set.
Level 2: Do 2-3 sets of the exercise above.
Level 3: Perform exercise above holding on to the countertop or railing, lift toes and practice walking on your heels. Gradually work to increase the distance walked.

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Hip backward kick

Level 1: Using something sturdy for balance, such as a heavy chair, keep legs shoulder-width apart and toes pointed forward. Slowly extend one leg back, keeping knee straight. Don’t lean forward. Repeat 15-20 times with each leg to complete one set.
Level 2: Do 2-3 sets of the exercise above.
Level 3: Perform the exercise above using ankle weights. Start with a weight that you can fully lift 15 times with mild to moderate fatigue and no pain. Then increase the number of sets or the amount of weight.

Variations:

Repeat the exercise above, but extend leg out to side. Remember to keep your knee straight and don’t lean.

Hip abduction/adduction

Level 1: Sitting up straight, move legs widely apart, then together again. Repeat 15-20 times to complete one set.
Level 2: Do 2-3 sets of the exercise above.
Level 3: Perform exercise above using ankle weights. Start with a weight that you can fully lift 15 times with mild to moderate fatigue and no pain. Then increase the number of sets or amount of weight.

Variations:

Repeat the exercise above, but start with legs straight in front, and move them apart and together.

CAUTION! To avoid straining your lower back, use the armrests of a chair for assistance, and tighten your stomach before you lift and separate your legs.

Torso stabilizer

Level 1: Lie on floor or hard mattress and bend your knees. Breathing normally, tighten your stomach muscles while pressing your back to the floor or mattress. Hold 5-10 seconds and repeat 15-20 times for one set.
Level 2: Perform the exercise above squeezing your buttocks together while pressing your back down to the floor or mattress. Work to increase the number of sets.
Level 3: Tighten stomach muscles and keep lower back flat. Slowly slide your leg up toward your buttocks. Return. Work to increase the number of sets.

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Updated: August 28, 2008