Strength Training Exercises
to do at Home
Aarti Patel
www.aartifitness.com
404-376-5655
info@aartifitness.com
Upper Body
Bicep Curl
Bicep Curls: Stand with your feet shoulder width apart with knees slightly
bent holding a dumbbell in each hand, arms at your side. (Image 1)
Slowly bend your arms up from your elbows and bring dumbbells close to
your shoulders. (Image 2) Slowly lower to start position, Repeat 10 times for 3
sets
Triceps Extension
Triceps Extension: Seated on a chair raise your arms above your head holding
a dumbbell in each hand (Image 1). Slowly lower dumbbells behind your head
with elbows close to your head (Image 2). Raise arms again to start position.
Repeat 10 times for 3 sets.
Shoulder Press
Shoulder press: Seated on a chair raise your arms with dumbbell
in each hand and upper arms parallel to the ground with elbows
slightly bent, and dumbbells close to your ears (Image 1). Slowly
raise both arms above your head (Image 2) and lower to start
position. Keep elbows slightly rounded not locked. Repeat 10
times for 3 sets.
Wall/Desk Pushups
Wall/desk pushups: Stand with your hand on the
wall or desk, keeping your body slightly at an angle,
leaning forward (Image 1). Slowly push away from
the wall or desk (Image 2) and slowly lower back to
start position. Repeat 10 times for 3 sets.
Dumbbell Row
Dumbbell Row: sit on the edge of a chair with dumbbells in each hand
and slightly lean forward (Image 1). Arms should be at your side with back
flat and not rounded. Slowly lift dumbbells up squeezing the shoulder
blades as you lift up (Image 2). Lower back to start position. Repeat 10
times for 3 sets.
Lower Body
Leg Extension
Leg extension: Seated on a chair with a 2 lb ankle weight around
your ankles, (Image 1) slowly lift each leg up (Image 2) and lower to
start position. Repeat 10 times for each leg with a total of 3 sets.
Leg Lifts
Leg Lifts: Standing behind a chair with 2 lb ankle weights
around your ankles, (Image 1) slowly lift leg back behind you
(Image 2). Keep your back straight without leaning forward.
Lower to start position. Repeat 10 times each leg for 3 sets.
Chair Squats
Chair Squats: Stand about ½ foot away from a chair. (Image 1)
Keep your arms either at your waist or crossed in front of you.
Slowly lower yourself on the chair, barely touching the chair and
then get back up again to start position. Maintain body weight on
heels when in the squatting position. Repeat 10 times for 3 sets.
Abdominals
Abdominals: Lie down on an exercise mat, with knees slightly
bent, feet flat on the floor, and hands behind your head (Image 1).
Tuck in abdominals and slowly raise shoulders off the mat, keeping
your chin up and looking at the ceiling (Image 2). Slowly lower to
start position. Repeat 10 times for 3 sets.
Some things to keep in mind when
strength training:
• Always warm up before you begin your workout by
walking for 5 to 10 minutes.
• Start with only 3 sets of 10 repetitions. As your
strength improves, add extra repetitions or sets. For
example, do 15 or 20 repetitions instead of 10. Or do 4
sets instead of 3.
• Start initially with 2-3 lb dumbbells. As your strength
improves, gradually increase the weight of dumbbells.
Remember the last few repetitions should be
somewhat challenging. It is always advisable to start
slow and then gradually increase the weight.