Warm Up

5-minute Walk

To get your muscles warm and loose for strength training, walk for five to ten minutes outside if weather permits, or inside around the house or on a treadmill if you have one. Walking will help direct needed blood flow to your muscles and prepare your body for exercise. Warming up is important for preventing injury as well as gaining maximal benefit from the exercise, because loose, warm muscles will respond better to the challenge of lifting weights.

If you have another piece of aerobic exercise equipment available to you, such as a bike, rowing machine, or stair stepper, this will serve as an adequate warm up as well.

Stage 1

The following four exercises comprise Stage 1 of the Growing Stronger Program. When you've been doing the exercises of this stage for at least two weeks, OR if you are fairly fit right now, you can add the exercises in Stage 2. Remember to always do the Warmup and Cooldown as part of each exercise session.

Squats

A great exercise for strengthening hips, thighs, and buttocks. Before long, you'll find that walking, jogging, and climbing stairs are a snap!

  1. In front of a sturdy, armless chair, stand with feet slightly more than shoulder-width apart. Extend your arms out so they are parallel to the ground and lean forward a little at the hips.
  2. Making sure that your knees NEVER come forward past your toes, lower yourself in a slow, controlled motion, to a count of four, until you reach a near-sitting position.
  3. Pause. Then, to a count of two, slowly rise back up to a standing position. Keep your knees over your ankles and your back straight.
  4. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.

Note 1: If this exercise is too difficult, start off by using your hands for assistance. If you are unable to go all the way down, place a couple of pillows on the chair or only squat down four to six inches.

Note 2: Placing your weight more on your heels than on the balls or toes of your feet can help keep your knees from moving forward past your toes. It will also help to use the muscles of your hips more during the rise to a standing position.

Show me an example.

Make sure you:

  • Don't sit down too quickly.
  • Don't lean your weight too far forward or onto your toes when standing up.

Wall Pushups

This exercise is a modified version of the push-up you may have done years ago in physical education classes. It is less challenging than a classic push-up and won't require you to get down on the floor—but it will help to strengthen your arms, shoulders, and chest.

  1. Find a wall that is clear of any objects—wall hangings, windows, etc. Stand a little farther than arm's length from the wall.
  2. Facing the wall, lean your body forward and place your palms flat against the wall at about shoulder height and shoulder-width apart.
  3. To a count of four, bend your elbows as you lower your upper body toward the wall in a slow, controlled motion, keeping your feet planted.
  4. Pause. Then, to a count of two, slowly push yourself back until your arms are straight—but don't lock your elbows.
  5. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.

Make sure you:

  • Don't round or arch your back.

Show me an example.

Toe Stands

If a walk in the park no longer seems easy or enjoyable, the "toe stand" exercise is for you! A good way to strengthen your calves and ankles and restore stability and balance, it will help make that stroll in the park fun and relaxing.

  1. Near a counter or sturdy chair, stand with feet shoulder-width apart. Use the chair or counter for balance.
  2. To a count of four, slowly push up as far as you can, onto the balls of your feet and hold for two to four seconds.
  3. Then, to a count of four, slowly lower your heels back to the floor.
  4. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.

Make sure you:

  • Don't lean on the counter or chair—use them for balance only.
  • Breathe regularly throughout the exercise.

Show me an example.

 Finger Marching

In this exercise you'll let your fingers, hands, and arms do the walking. This will help strengthen your upper body and your grip, and increase the flexibility of your arms, back, and shoulders.

  1. Stand, or sit forward in an armless chair, with feet on the floor, shoulder-width apart.
  2. Movement 1: Imagine there is a wall directly in front of you. Slowly walk your fingers up the wall until your arms are above your head. Hold them overhead while wiggling your fingers for about 10 seconds and then slowly walk them back down. Show me an example.
  3. Movement 2: Next, try to touch your two hands behind your back. If you can, reach for the opposite elbow with each hand—or get as close as you can. Hold the position for about 10 seconds, feeling a stretch in the back, arms, and chest. Show me an example.
  4. Movement 3: Release your arms and finger-weave your hands in front of your body. Raise your arms so that they're parallel to the ground, with your palms facing the imaginary wall. Sit or stand up straight, but curl your shoulders forward. You should feel the stretch in your wrist and upper back. Hold the position for about 10 seconds. Show me an example.
  5. Repeat this three-part exercise three times.

Stage 2

When you've been doing the exercises from Stage 1 for at least two weeks, OR if you are fairly fit right now, you can add these Stage 2 exercises. When you've been doing the exercises from Stages 1 and 2 for at least six weeks, you can add the exercises in Stage 3. Remember to always do the Warmup and Cooldown as part of each exercise session.

Biceps Curl

Does a gallon of milk feel a lot heavier than it used to? After a few weeks of doing the biceps curl, lifting that eight-pound jug will seem a cinch!

  1. With a dumbbell in each hand stand, or sit in an armless chair, with feet shoulder-width apart, arms at your sides, and palms facing your thighs.
  2. To a count of two, slowly lift up the weights so that your forearms rotate and palms face in toward your shoulders, while keeping your upper arms and elbows close to your side—as if you had a newspaper tucked beneath your arm. Keep your wrists straight and dumbbells parallel to the floor.
  3. Pause. Then, to a count of four, slowly lower the dumbbells back toward your thighs, rotating your forearms so that your arms are again at your sides, with palms facing your thighs.
  4. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.

Make sure you:

  • Don't let your elbows move away from the sides of your body.
  • Keep your wrists straight.

Show me an example.

Step Ups

This is a great strengthening exercise that requires only a set of stairs. But don't let its simplicity fool you. Step-ups will improve your balance and build strength in your legs, hips, and buttocks.

  1. Stand alongside the handrail at the bottom of a staircase. With your feet flat and toes facing forward, put your right foot on the first step.
  2. Holding the handrail for balance, to a count of two, straighten your right leg to lift up your left leg slowly until it reaches the first step. As you're lifting yourself up, make sure that your right knee stays straight and does not move forward past your ankle. Let your left foot tap the first step near your right foot.
  3. Pause. Then, using your right leg to support your weight, to a count of four, slowly lower your left foot back to the floor.
  4. Repeat 10 times with the right leg and 10 times with the left leg for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions with each leg.

Make sure you:

  • Don't let your back leg do the work.
  • Don't let momentum do the work.
  • Press your weight through the heel rather than ball or toes of your front leg as you lift.

Show me an example.

Overhead Press

This useful exercise targets several muscles in the arms, upper back, and shoulders. It can also help firm the back of your upper arms and make reaching for objects in high cupboards easier.

  1. Stand or sit in an armless chair with feet shoulder-width apart. With a dumbbell in each hand, raise your hands, palms facing forward, until the dumbbells are level with your shoulders and parallel to the floor.
  2. To a count of two, slowly push the dumbbells up over your head until your arms are fully extended—but don't lock your elbows.
  3. Pause. Then, to a count of four, slowly lower the dumbbells back to shoulder level, bringing your elbows down close to your sides.
  4. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.

Make sure you:

  • Keep your wrists straight.
  • Don't lock your elbows.
  • Don't let the dumbbells move too far in front of your body or behind it.
  • Breathe throughout the exercise.

Show me an example.

Hip Abduction

By targeting the muscles of the hips, thighs, and buttocks, this exercise makes your lower body shapelier and strengthens your hipbones, which may be especially vulnerable to fracture as you age.

  1. Stand behind a sturdy chair, with feet slightly apart and toes facing forward. Keep your legs straight, but do not lock your knees.
  2. To a count of two, slowly lift your right leg out to the side. Keep your left leg straight—but again, do not lock your knee.
  3. Pause. Then, to a count of four, slowly lower your right foot back to the ground.
  4. Repeat 10 times with the right leg and 10 times with the left leg for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions with each leg.

Make sure you:

  • Don't lock your knee on the supporting leg.
  • Keep your toes facing forward throughout the move.
  • Don't lean to the side when you lift your leg.

* To increase the difficulty of this exercise, you may add ankle weights.

Show me an example.

Stage 3

When you've been doing the exercises from Stage 1 and Stage 2 for at least six weeks, you can add these Stage 3 exercises. Remember to always do the Warmup and Cooldown as part of each exercise session:

Knee Extension

By targeting the quadriceps muscles in the front of the thigh (which play a primary role in bending and straightening the leg), this exercise strengthens weak knees and reduces the symptoms of arthritis of the knee. It is important to do this exercise in conjunction with Exercise 10, the "knee curl," as the muscles targeted in these two exercises—the front thigh muscles and the hamstrings—work together when you walk, stand, and climb.

  1. Put on your ankle weights.
  2. In a sturdy, armless chair, sit all the way back, so that your feet barely touch the ground; this will allow for easier movement throughout the exercise. If your chair is too low, add a rolled-up towel under your knees. Your feet should be shoulder-width apart, and your arms should rest at your sides or on your thighs.
  3. With your toes pointing forward and your foot flexed, to a count of two slowly lift your right leg, extending your leg until your knee is straight.
  4. Pause. Then, to a count of four, slowly lower your foot back to the ground.
  5. Repeat 10 times with the right leg and 10 times with the left leg for one set. Rest for a minute or two. Then complete a second set of 10 repetitions with each leg.

Make sure you:

  • Keep your ankle flexed throughout the move.

Show me an example.

Knee Curl

This is an excellent exercise for strengthening the muscles of the back of the upper leg, known as the hamstrings. When done in conjunction with the knee extension, it makes walking and climbing easier.

  1. Put on your ankle weights.
  2. Stand behind a sturdy chair, with feet shoulder-width apart and facing forward.
  3. Keeping your foot flexed, to a count of two slowly bend your right leg, bringing your heel up toward your buttocks.
  4. Pause. Then, to a count of four, slowly lower your foot back to the ground.
  5. Repeat 10 times with your right leg and 10 times with your left leg for one set. Rest for a minute or two. Then complete a second set of 10 repetitions with each leg.

Make sure you:

  • Keep the thigh of the bending leg in line with the supporting leg at all times.
  • Keep the foot on the bending leg flexed throughout the move.

Show me an example.

Pelvic Tilt

This exercise improves posture and tightens the muscles in your abdomen and buttocks. Do this exercise in conjunction with the floor back extension to strengthen your midsection. (You should not have the ankle weights on during this exercise.)

  1. On the floor or on a firm mattress, lie flat on your back with your knees bent, feet flat, and arms at your sides, palms facing the ground.
  2. To a count of two, slowly roll your pelvis so that your hips and lower back are off the floor, while your upper back and shoulders remain in place.
  3. Pause. Then, to a count of four, slowly lower your pelvis all the way down.
  4. Repeat 10 times for one set. Rest for a minute or two. Then complete a second set of 10 repetitions.

Make sure you:

  • Breathe throughout the exercise.
  • Don't lift your upper back or shoulders off the ground.

Show me an example.

Floor Back Extension

If you suffer from lower back pain, weak abdominal muscles may be to blame. The floor back extension, done in conjunction with the pelvic tilt, will strengthen these muscles and ease back pain.

  1. Lie on the floor facedown, with two pillows under your hips. Extend your arms straight overhead on the floor.
  2. To a count of two, slowly lift your right arm and left leg off the floor, keeping them at the same level.
  3. Pause. Then, to a count of four, slowly lower your arm and leg back to the floor.
  4. Repeat 10 times for one set, and then switch to left arm with right leg for another 10 repetitions.
  5. Rest for a minute or two. Then complete a second set of 10 repetitions.

Make sure you:

  • Keep your head, neck, and back in a straight line.

Show me an example.

This information is provided by the Centers for Disease Control and Prevention. © 2017

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