Strength training is an important part of any exercise regimen since it promotes the strengthening of lean mass, and in turn strengthening of bones and maintenance of metabolism.

Bicep Curl

  1. Stand with arms down to each side with a free weight in each hand.
  2. Keep shoulders back while slowly lifting each weight, one at a time, until it reaches a 90-degree angle with your waist area.
  3. Slowly return to starting position.
  4. Perform 2 sets of 10-15 repetitions on each side.

Tricep Pushback

  1. Stand with shoulders back and arms to side with a free weight in each hand.
  2. Bend arms upward at a 90-degree angle with weights facing perpendicular to the body.
  3. Lean forward slightly and slowly bring weights back behind you until arms are slightly straightened.
  4. Slowly return to starting position with arms at an upward 90-degree angle at your sides.
  5. Perform 2 sets of 10-15 repetitions.


  1. Standing with shoulders back, place arms out straight together in front of you with one free weight in each hand, parallel to your body.
  2. Slowly pull arms back to shoulder level, with arms slightly bent back.
  3. Slowly return arms to starting position together in front of you.
  4. Perform 2 sets of 15 repetitions.

***This exercise may also be done in a lying down position***

Lat Pulldown

  1. Stand with shoulders back, arms angled upward at a 90-degree angle, with a weight in each hand.
  2. Bring arms straight upward until arms are nearly straightened.
  3. Return arms to starting position at 90-degree angle.
  4. Perform 2 sets of 10-15 repetitions.