Exercises
Muscle strengthening exercises are an important part of a health-related physical activity plan. Strive to incorporate these activities into your routine at least twice per week. Also, work toward completing 1-2 sets and 8-12 repetitions of exercises targeting each of the major muscle groups (chest, back, abdominals, shoulders, arms, legs, hips). The basic exercises included here target the major muscle groups. Muscle strengthening activities should be moderate or vigorous in intensity (meaning you should be able to complete a maximum of 8-12 reps). If needed, add resistance bands, dumbbells, or barbells to these exercises to make them more challenging.
Increase your resistance. To achieve muscle strengthening, target each of the main muscle groups, and choose a resistance (weights or bands) that cause you to fatigue upon completing 8-12 reps. Once you’re able to complete 12 repetitions easily at that resistance, it’s time to increase the weight!
Dumbbell Shoulder Press
Targets shoulder muscles and enhances ability to perform over-head movements
Starting Position
- Stand or sit down on a vertical shoulder press bench
- Grasp the dumbbell with a closed pronated grip
- Place dumbbells over your head with elbows fully extended, with hands slightly wider than shoulder width apart
- All repetitions start from this point
Downward Movement
- Slowly allow your elbows to flex
- Keep wrist stiff and forearms parallel to each other
Upward Movement
- Push dumbbells upward fully extending the elbows (return to starting position)
- Keep wrist stiff and forearms parallel to each other
- Do not arch your back or rise off the seat (if seated)
Push-up
Targets chest and triceps; enhances ability to push objects with the upper body
Starting Position
- Standard push-up position–Place hands on the floor/mat, shoulder width apart, maintain a neutral spine and rigid torso, and extend legs
- Modified push-up position–Place hands on the floor/mat, shoulder width apart, maintain a neutral spine and rigid torso, and place knees (flexed at 90 degrees) on the floor/mat
Downward Movement
- Slowly flex the elbows until the the upper arms are parallel to the floor/mat, keeping elbows pointed toward the heels
Upward Movement
- Extend the elbows until the arms are straight (return to starting position)
Do what you can. To benefit your health, some activity is better than none. Even if you aren’t able to meet the recommendations (150 minutes of moderate/ 75 minutes of vigorous aerobic activity; 2 days of muscle-strengthening activities), go for a quick, brisk walk during lunch or do a few push-ups just before going to bed. Every little bit counts!
One-arm Dumbbell Row
Targets upper back and biceps; enhances ability to pull objects with the upper body
Starting Position
- Position the feet shoulder width apart with knees slightly flexed
- Take one exaggerated step forward with one leg
- Flex forward at the hips so the torso is angled toward the floor, maintain a neutral spine
- Place the hand the forward leg for balance
- With the hand opposite the forward leg, grasp the dumbbell and allow it to hang with the elbow fully extended
- All repetitions begin from this position
Upward movement:
- Pull the dumbbell toward the toward the torso, keeping the elbow close to the body
- Keep the torso rigid, back neutral, and knees slightly flexed
- Touch the dumbbell to the side of the torso
Bent Knee Sit-up
Targets abdominal muscles; enhances ability to maintain upright posture
Starting Position
- Lie in a supine position
- Flex the knees to bring the heels to the buttocks
- Fold the arms across the chest or abdomen
Upward Movement
- Flex the neck to move the chin toward the chest
- Keeping the feet, buttocks, and lower back neutral and stationary on the floor/mat
- Curl the torso toward the thigh until upper back is off the floor/mat
Downward Movement
- Uncurl the torso back to the starting position
- Keep the feet, buttocks, lower back, and arms in the same position
Plank
Targets abdominal and back muscles; enhances ability to maintain upright posture
Starting Position
- Lay on the floor/mat
- Feet should be hip width apart
- Palms flat on the mat shoulder width apart and the elbows pointing backward
- Drop the elbows to the floor and position them directly under the shoulders
Ending Position
- Elevate the hips so the ankles, knees, hips, shoulder, and head are in a straight line
- Isometrically hold the torso in a rigid position with the elbows under the shoulders and the head in a neutral position
Squat
Targets large muscles in the lower body; enhances overall athleticism and ability to perform a variety of movements that involve standing, running, jumping, or pushing-off with the legs
Starting Position
- Stand erect with a neutral spine, feet slightly wider than shoulder width apart
Downward Movement
- Maintain a neutral spine
- Slowly flex hips and knees, keeping the heels on the floor and knees aligned over feet
- Continue to flex the knee until thighs are parallel to the floor
Upward Movement
- Maintain neutral spine, head held high and chest out
- Extend hip and knees at the same rate (return to starting position)
- Keep heels on the floor and the knees aligned over the feet
Lunges
Targets large muscles in the lower body; enhances overall athleticism and ability to perform a variety of movements that involve standing, running, jumping, or pushing-off with the legs
Starting Position
- Stand erect with a neutral spine, feet shoulder width apart
Forward Movement
- Take one exaggerated step directly forward with one leg
- Keep torso erect as the lead leg moves forward
- The trailing leg should flex at the knee
- Plant lead foot flat on the floor pointing straight ahead
Backward Movement
- Forcefully push off the floor by extending the lead hip and knee
- Torso should be erect, do not jerk upper body backwards
- Bring the lead leg back to the trailing leg
- Upon returning to the starting position, pause to alternate legs for the next repetition
Hammer Curls
Targets biceps; enhances ability to lift objects with the arms while standing
Starting Position
- Grasp dumbbells using a closed neutral grip
- Stand with feet shoulder width apart
- Place dumbbell at the thigh with elbows fully extended
- All repetitions begin from this point
Upward Movement
- Keep dumbbell in a neutral grip, flex the elbow of one arm until the dumbbell is near the front of the deltoid. The other arm should remain stationary.
- Keep the torso erect
- Do not jerk the body or swing the dumbbell
Downward Movement
- Lower the dumbbell until the elbow is fully extended (return to starting position)
- Keep the dumbbell in a neutral grip
- Keep the torso and knee in the same position
- Repeat the upward and downward movements alternating the arms
Stretch to improve flexibility. Target all major muscle groups, and those that feel tight or stiff. Stretch when muscles are warm (after a warm-up or after completing a physical activity session). Stretch to a feeling of mild discomfort but not pain, and hold for 15-30 seconds.