STRENGTH
Strength activity, also known as resistance training, targets specific muscle groups to increase muscle strength and endurance. Adults should participate in strength activities that work all major muscle groups at least 2 days per week.
STRENGTH ACTIVITIES CAN BE PERFORMED WITH:
Bodyweight
Household Items
Dumbbells
Resistance Bands
Gym Equipment
| To maintain or gain strength, strength activities should be done to the point of exhaustion. |
| A repetition is one complete movement of an activity (ex. One squat, one sit up) |
| Try to do 8-12 repetitions, which counts as 1 set. |
| If it’s too hard to get to 8 reps, reduce the weight. |
| If it’s easy and you feel you could do more than 12 reps, increase the weight. |
| Aim for 2-3 sets per muscle group. |
| Take a 30 second – 1 minute break between sets. |
WORK ALL MAJOR MUSCLE GROUPS
Be sure to warm up with 5-10 minutes of aerobic activity before muscle-building activity. Gradually cool-down and stretch after the session.
