National Institute for Fitness and Sport

Strength Training

Begin seated with ankles right below knees and toes forward. Press through the heels, squeeze the glutes and stand. Slowly sit, no plopping.

ProgressionStart at max and increase by 1-2 repetitions each week.

Progressions: Move feet closer together to add a balance element.

Exchange weights for heavier ones. Be sure to start with fewer repetitions until you build up your strength.

CHAIR STAND

BICEPS CURL TO SHOULDER PRESS

Basic Exercise WOOD CHOPPER

Stand as tall as possible, keeping core muscles tight. Begin with both hands clasped above the right shoulder. Swing your hands down to the left hip as you twist at the waist.

ProgressionAdd a weight or water bottle to your hands.

Basic Exercise

Stand with feet shoulder-width apart, weight in each hand. Slowly bend your forearm toward the shoulder, turning palm up (do not bend your wrist). Pause, then squeeze shoulder blades together and press weights straight up. Bring weights back down to shoulders and lower them back down to the starting position.

Basic Exercise

Begin standing with feet hip-width apart, toes pointed forward towards a wall (do not lock your knees), and place your hands shoulder-width apart on the wall. Keeping your shoulder back and your back as straight as possible, lower your torso toward the wall. Then, press into the wall to bring your torso away from it.

Stand tall, feet together, maintain tall posture shifting all weight into left leg; keep right leg straight and slowly lift it out to the front. Maintain tall posture, slowly lower the foot back to the ground.

Repeat using left leg.

Start with your feet further from the wall to make the exercise harder.

Move your hands wider apart to target different muscles.

Progressions:

Progressions: Opposite arm lift - Reach opposite arm straight out to the side with leg lift.

Same arm lift - Reach same arm overhead with leg lift.

Opposite & hold - Reach opposite arm out to side and hold for 5+ seconds. Try this 3x on each side.

Progressions: Opposite arm lift - Reach opposite arm straight out to the side with leg lift.

Same arm lift - Reach same arm overhead with leg lift.

Opposite & hold - Reach opposite arm out to side and hold for 5+ seconds. Try this 3x on each side.

Progressions: Opposite arm lift - Reach opposite arm straight out to the side with leg lift.

Same arm lift - Reach same arm overhead with leg lift.

Opposite & hold - Reach opposite arm out to side and hold for 5+ seconds. Try this 3x on each side.

WALL PUSH-UP

HIP FLEXION

HIP ABDUCTION

HIP EXTENSIONBasic Exercise

Basic Exercise Stand tall, feet together, maintain tall posture shift all weight into left leg, keep right leg straight and slowly lift to the side. Be sure you lead out with the heel and keep the toes pointing straight forward. Slowly lower back to ground. Repeat 10x.

Basic Exercise

Stand tall feet together, maintain tall posture shifting all weight into left leg; keep right leg straight and slowly lift it behind you. Be sure you lead out with the heel and keep the toes pointing straight forward. Keep chest tall and head lifted—don’t lean forward. Slowly lower the foot back to ground.

Repeat using left leg.

Basic Exercise