Strength Training - Where To Begin

The Start Simple Exercise Plan

If you have been reading the latest blog Build Strength For Longevity - How To Future Proof Your Body and you are ready to get moving, let's take a closer look at each exercise and how to perform with proper form and intention.

Let’s Go 

Start with 8 to 10 repetitions and do 3 sets of each. As you get stronger you can add on an extra set or increase your weight or your repetitions depending on your end goal and body type needs as discussed in Strength For Longevity.

Upper Body Exercises 

Push ups:

Modified Push ups can be done on the knees or up against a wall. Full push ups are done in a plank position on the toes. No matter where you begin, make sure you have a flat back with your pelvis long toward the floor and your head in a neutral position looking at the floor in front of you versus looking behind - remember where your gaze goes, your spine follows. 

Modified Push-Up

Full Push-Up

Back Rows:

Back Rows can be done standing in a slightly hinged position or kneeling over a bench or chair with one knee supporting your body. Again be sure your spine is long, your belly pulled in to support your lower back - pull your elbow behind you - think about rowing your arm back toward your spine. 

Shoulder Upright Rows:

Upright Rows can be done with weights, a barbell or wrist weights are. a good option if you are just starting out or have a tendon issue. Keep your shoulders down away from your ears and pull your wrists up toward your chin - remember to keep the weight below your elbows and keep your belly turned on. 

Tricep Kick Backs:

Tricep Kickbacks can be done with weights or with wrist weights from a slightly hinged position with the spine long and the gaze to the floor in front of you. Keep the weight above your back and bend press your elbows away from you. Tricep push ups are an alternative to the kickback which is a push up with your hands touching each other, elbows in narrow - elbows scrap your sides as you lower and lift from the knees of the toes.

Lower Body Exercises

Wall Squats:

Holding weights in your hands or use wrist weights - stand with feet shoulder distance apart, lean up against a wall or use a large exercise ball behind your back, bend your legs to a table top/squat position by sliding down the wall, then press yourself up to standing - be mindful if you have a knee issue - do not go below a 45 degree angle, and make sure your knee stays stacked on top of your ankle as you squat down. 

Goblet Squats:

Stand wide - feet wider than shoulders with toes slightly turned out, hold one heavier weight between your legs as you lower your pelvis down and you bend your knees, then pull up and in to return to the starting position. This is a good variation if wall squats bother your knees, it is also a great way to build quadriceps and inner thigh muscles.

Static Lunges:

Form is very important for this exercise - ensure that your knee is right over you ankle at all times or you can place too much pressure on your knee. Stand in a wide lunge with weights in your hands, drop your back knee toward to the ground - be sure you don’t press your knee forward - then return to the starting position - repeat on the opposite leg.

Hip Thrusts: 

Lie on an oversized exercise ball or on a bench, place weights on your hips, make sure you have enough room to lower your hips with a good range of motion, both feet firmly pressing into the ground, lower your hips below the surface you are lying on, lift or bridge your hips up - contracting your gluteal muscles - then lower with control. 

Core Strength and Balance 

Forearm Planks:

Come to your forearms, begin on your knees - progress to your toes as you hold the position for as long as you can - work from 20 seconds up to 30, then 40 - until you can hold the position for 60 seconds. You can also add a see-saw as you progress which is rocking forward - shoulders toward fingers - and pressing back through your heels.

Side Planks:

Lie on your side using your forearm for support and extend your body out long - think about reaching your head out to the end of your mat to keep the spine long, either support yourself with a bent knee or go to your toes for full extension, lift your arm up to the ceiling and hold it there - repeat on the other side. Start with holds just like the forearm plank - as you progress add slow hip lifts, hip pulses and arm variations like adding a weight in your top hand or reach your top had over your head while keeping the center of the body still. 

Standing Single Leg Extension Bicep Curls:

Stand holding weights in your hands, lift one leg up to a table top position and hold it static while you perform bicep curls. If you are not ready to hold your leg in this position, place one leg on the floor with weight on just your heel or hovering just above the ground, then perform bicep curls. If you fall out of position, no big deal, just reposition yourself and go again, balance is an important art we all need as we age. 

Single Leg Deadlifts:

Stand holding weights in your hands, hinge forward and as you hinge extend one leg long behind you, lower yourself toward the floor keeping your leg long behind you, then return to a full standing position - repeat on the other side after complete the desired number of repetitions. If you are not ready for a full leg extension behind you, stagger your stance - one leg slightly in front of the other- then hinge forward lowering the weights toward the floor.

TRX Y Pulls and Push Ups:

If you have a home TRX or have access to a TRX Suspension Trainer it is a great way to work on your balance and core strength. 

Y Pulls - lean back to engage your core, remember TRX is about angles so the closer you are to the anchor point, the more of an angle, the harder it will be to execute so figure out the angle for you ability before you begin. Pull both straps over your head to create a Y shape with your arms - pulling from you lateral muscles on your back to extend up and resisting slowing using your core and back to come back down. Don’t swing your hips during the movement, this can injury your back and also takes the work away from the upper back and puts the force in your lower back and gluteals.

Push Ups - This is a great way to build your push up strength! Stand facing away, again, remember your angles, push both of your handles away from you, be sure that your shoulders are down away from your ears. Lower yourself down without bringing your chest below the handles, then push yourself back up and away from the handles. If you need more support, stagger your feet, the wider your feet, the more stability in the base.

Set Yourself Up For Success

Set a schedule for yourself, including rest days, ensure you are hydrating your body and managing your diet with healthy protein to support your muscle development. Most importantly, try to maintain a positive attitude, Rome wasn't built in a day, this may take some time, consistency will be the key to your success. Remind yourself why you doing this, it's all about the long game, living a healthy, happy, vibrant life.

Let me know if you have questions, comments or want to learn more. I’m here to share my journey. I’d love to hear from you. You can also find me on Instagram @lauraessexlivehappy.com.

Here’s to your health.