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MOVE! Physical Activity Handout P32: Sample Strength ...

1 of 12 Physical Activity Handouts P32 Version Strength Activity Plan for BeginnersAbout Strength ExerciseTo do most of the Strength exercises in this plan, you will need to lift or push weights (or your own body weight), and gradually increase the amount of weight used. Dumbbells and hand/ankle weights sold in sporting goods stores as well as resistance tubing can be purchased. Get creative and use things in your home like milk or water jugs filled with sand or water, or socks filled with beans and tied shut at the ends. You can also use the special Strength -training equipment at a gym or fitness center.

• Sit in armless chair with your back supported by back of chair. • Keep feet flat on floor even with your shoulders. • Hold hand weights straight down at your sides, with palms facing inward. • Raise both arms to side, shoulder height. • Hold the position for 1 second. • Slowly lower arms to sides. Pause. • Repeat 8 to 12 times.

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