"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
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, five pushups). Avoid exercising the same muscle groups two days in a row. Muscles need a chance to rest and recover. Remember: start light and then gradually increase the weight. Always remember to breathe!
Every time you perform strength exercises, use the exercise logs in the back of this handbook to record how much weight you are lifting and the number of sets and repetitions you have completed.
Follow along with the 10 minute Texercise video to increase the strength of your muscles. Strength exercises help maintain bone health and improve balance. Strong muscles support a variety of daily activities from getting up out of a chair to lifting groceries.
Level 1Sit or stand with arms at side, palms facing in and elbows slightly bent. Move arms out from sides to shoulder level. Slowly lower your arms, making the motion last five seconds. Repeat 15-20 times for one set.
Do 2-3 sets of exercise above.
Perform the exercise 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 weight.
Front arm raise: Repeat the exercise, but position your arms with palms fac-ing back. Raise arms straight up in front of body to shoulder level; slowly lower.
Elbow raise: Repeat the exercise with arms at side, palms facing in. Raise forearms to create a 90 degree angle at the elbow. Raise elbows to shoulder level (palms should now be facing down), and then slowly lower.
Caution! If you choose to perform the exercise while standing, be sure to maintain good upright posture, keeping your knees slightly bent to avoid lower back strain. Never swing your arms.
Level 1Sit 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.
Do 2-3 sets of the exercise above.
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.
Level 1Elbow 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.
Do 2-3 sets of the exercise above.
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.
Level 1Stand 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.
Do 2–3 sets of exercise above.
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.
Repeat the exercise, but position toes so they face inward.
Repeat the exercise, but position toes so they face outward.
Level 1Holding a stable object, such as the kitchen counter, lift toes. Hold five seconds then lower. Repeat 15- 20 times to complete one set.
Do 2-3 sets of the exercise above.
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.
Level 1Lie on your back with both knees bent and feet flat on the floor. 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.
Perform the exercise, squeezing your buttocks together while pressing your back to the floor or mattress and breathing normally. Increase the number of sets.
Tighten stomach muscles and keep lower back flat. Breathing normally, slowly slide your leg up toward your buttocks. Return and switch legs. Increase the number of sets.
Level 1Sit upright in a chair. Spread legs wide, then bring them together again. Repeat 15-20 times to complete one set. Try gradually moving closer to the edge of the chair to make this exercise more challenging.
Do 2-3 sets of the exercise above.
Perform the exercise 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 weight.
Repeat the exercise, but start with legs raised straight out in front, parallel to the floor, and move them apart and together. If you have trouble lifting and holding your legs up, try sitting farther back, so that your thighs are mostly rsting on the chair seat.
CAUTION! To avoid straining your lower back, use the armrests for assistance, and tighten your stomach before you lift and separate your legs.
Level 1Using 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.
Do 2-3 sets of the exercise above.
Perform the exercise 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 weight.
Level 1Sit 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 for one set. Be sure to control the lowering so that you don't sit completely down in the chair between repetitions.This is a great exercise for your legs, too!
Do 2-3 sets of the exercise above.
Do the exercise above one-handed.
Repeat the exercise , 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.
Level 1Stand near a wall to help with balance. Step up onto a stair or stool, and then step down with same leg. Repeat 15-20 times with each leg for one set.
Do 2-3 sets of the exercise above.
Perform the exercise 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.
Level 1Sit or stand with arms in front, palms facing up or in a fist, if possible. Bend your elbow, bringing your palm and wrist up toward your shoulder. Slowly lower your arms, 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.
Do 2-3 sets of the exercise above.
Perform the exercise 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.
Hammer curl: Repeat the exercise, but position your hand so your thumb nears your shoulder and palm faces inward.Repeat the exercise, but turn your palm facing down, bringing the back of your hand up toward your shoulder.
CAUTION! If you choose to perform the exercise while standing, be sure to maintain good upright posture, keeping your knees slightly bent to avoid low back strain.
Level 1Sit upright in a chair. Slowly extend and raise one leg as high as you can, or until it is parallel to the floor, with your foot flexed. Hold in the extended position for 3-5 seconds; then slowly lower. Repeat 15-20 times with each leg for one set.
Do 2-3 sets of the exercise above.
Perform the exercise 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 weight.
Repeat the exercise, but point your toes instead of flexing your foot.
CAUTION! If you have had ACL reconstruction surgery you should avoid fully extending the knee in the early stages of rehabilitation.
Updated: December 12, 2011