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NCHPAD - Building Healthy Inclusive Communities

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Strength Training Guidelines


  • Although all muscle groups must be strengthened with light weights, focus on the extensor muscles that open up the joints. Work with a physical therapist or an exercise trainer to design an individualized exercise program.
  • Use small hand weights (2 to 2.5 lbs) which can be created from soup or juice cans, shampoo bottles, etc. Choose a weight that can be easily lifted for one set of 10 repetitions and work up to two to three sets of 10, three sessions per week.
  • Focus on one muscle group at a time, and use slow, fluid movements.
  • Do not strength-train the same muscle groups on consecutive days.
  • Key extensor muscles include:
    • calf muscles (ankle): toe extension/raises
    • thigh muscles (knee): knee extension/raises
    • buttock muscles (hip): squat/leg raises
    • back muscles (spine)
    • upper arm muscles (elbow): tricep extension

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