Before you start, make sure to familiarize yourself with the following basic principals of resistance (strength) training. 

  • Always start with 5-10 min warm-up (cardio).

  • Do 8 - 15 reps, 1 set.

  • If you can't do 8 reps, use a lighter weight.

  • Inhale deeply before your start and on your exhale, begin your lift. Inhale as you bring the weight back down.

  • Use a full 3 seconds up and 3 seconds down.

  • Keep breathing! Do NOT hold your breath while lifting.

  • Maintain good posture with back straight, head up.

  • Do NOT lock your elbows.

  • Do your strength training on non-consecutive days, 2-3 times per week.

The routine below is for use with free weights. Start out with light weights until you feel comfortable with it. Then progress to heavier ones. 

  • One-Arm Bentover Row (chest & back): Using a bench or coffee table, place one bent knee on the bench while the foot of your other leg is on the floor. Bend over the bench so that you’re leaning on your hand (same side as knee that’s on the bench) with the arm extended. Starting with your free arm extended down towards the floor & holding a weight, bend your elbow bringing the weight up towards your armpit. Then lower it back down. 

  • Both Arm Single Weight Over & Behind Head Extension (triceps): Standing with legs shoulder width apart, with both arms bent so that your elbows are pointing towards the ceiling, holding one weight with both hands, lift the weight upwards. Then lower it back down again. 

  • Military Press (shoulders & arms): Standing with legs shoulder width apart, hold a weight in both hands at shoulder height. Raise the weights above your head and then back down again.  

  • Biceps Curl (biceps): Standing with feet shoulder width apart, start with arms extended down and to either side. Bending your elbows, raise the weights up towards your shoulders and then back down again. 

  • One Arm Lying Chest Press (chest): Lying on a bench or coffee table with both knees bent, start with arm bent at side holding the weight at shoulder height. Raise the weight up straight up towards the ceiling and then back down to shoulder height again.