Strength Training Exercises
Ideally you want to work out at an intensity that you feel like challenged, but not overwhelmed with each exercise. You should work to a point of fatigue not failure or loss of technique. Your movements for each exercise should be slow and controlled, focusing on moving the weight with your body, not letting the weight move you.
You should be able to complete 1-2 extra reps before failure but not more than 1-2. If you can do more than 2 extra repetitions increase your weight slightly and try again.
Conversely, if you are struggling to complete your desired 8-12 repetitions drop down your weight slightly and try again.
Initially, you can expect to see fast improvements in the amount of weight you can tolerate, but you will likely see a plateau after 8-12 weeks. After this, change may be more gradual.
Goal: 2-3 workouts per week, 2-3 sets of 8-12 reps per exercise
Choose one exercise in the following six categories:
Squat
- Gym Ball on the Wall Squat
- TRX Squat
- Squat with Chair Touch
- Sumo Squat
- Squat with Theraband
- Split Squat
- Kettlebell Squat
- Squat with Dumbbells
Hinge
- Bridge
- TRX Hip Hinge
- Bridge with Gym Ball
- Gym Ball Hip Extension
- Kettlebell Deadlift
- Dumbbell Deadlift
Lunge/Single Leg Step
Upper Extremity Push
- Seated Shoulder Press
- Standing Shoulder Press
- Single Arm Shoulder Press
- Dumbbell Chest Press
- Plank with a Plus
- Push Up
- Push Up with Feet on Gym Ball
- TRX Pushup
- Triceps Push Up on Gym Ball
Upper Extremity Pull
- Seated Theraband Row
- Seated Lat Pulldown with Theraband
- Theraband Reverse Fly
- Bent Over Row
- Dumbbell Reverse Fly
- Gym Ball Row
- Gym Ball Reverse Fly
- TRX Row
