2000 Volunteer Leader Training Guide
Stay Healthy by Staying Fit: The Benefits of Strength Training
Strength Training Exercises
Handout 3
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Knee Extension
(With Ankle Weights) •
Side Hip Raise
(With Ankle Weights) •
Hip Extension (With
Ankle Weights) •
Biceps Curl (With Hand
Weights) •
Overhead Triceps
(With Hand Weights) •
Upward Row (With Hand
Weights) •
Heel Stand (Without
Weights)
Knee Extension
(With Ankle Weights)
The knee extension exercise strengthens the quadriceps, the
large muscles in front of the thighs.
Starting Position: Sit back in a straight back chair.
Feet should be shoulder-width apart. Toes should brush the floor; if necessary,
raise your knees by doubling or rolling a towel. Rest your hands on top of your
tights; or let them hang at your sides; or lightly hold on to the edge of the
chair seat.
Move: With weights on each ankle, slowly raise the right
leg until the knee is straight (1-2-3-Up). Keep the toes flexed up toward the
body. Pause for a breath. Relax the ankle so the toes are no longer flexed up.
Slowly lower your leg to the starting position (1-2-3-Down). Pause for a breath.
Repeat the movement with the left leg. Repeat, alternating right and left legs
until you have done eight knee extensions with each leg (1 set). Rest for 1-2
minutes and do a second set.
 Side
Hip Raise (With Ankle Weights)
The muscles that run along the outside of your thighs, the hip
abductors, help you keep good balance.
Starting Position: Stand behind the chair, lightly
holding the back of the chair for support.
Move: With ankle weights on each ankle, slowly lift your
right leg out to the side until your foot is 5 to 8 inches off the floor
(1-2-3-Up). Keep your right leg straight and your toes pointed forward. Keep
your left knee relaxed. Pause for a breath. Slowly lower your right leg to the
starting position (1-2-3-Down). Pause for a breath. Repeat the move with your
left leg. Repeat, alternating right and left legs, until you have done eight
side hip raises with each leg (1 set). Rest for 1-2 minutes, then do a second
set.
Hip Extension
(With Ankle Weights)
This exercise is for toning your buttocks. The hip extension
works your gluteus maximus, the largest muscles of your buttocks, as well as
your hamstrings, the muscles just below the buttocks in the back of your thighs.
Starting Position: Stand about 18 inches behind the
chair, holding its back lightly for support. Bend forward 45 degrees at the
waist, keeping your legs straight. Keep your neck and head in a straight line
with your torso. Focus on a point down in front of you to help keep your proper
posture.
Move: Slowly lift your right leg straight out behind you
until your leg and torso form a straight line (1-2-3-Up). Depending on your
height, your toe will be eight to fourteen inches off the floor. The knee of the
supporting leg should be relaxed. Both feet should be pointed straight ahead
during the entire move. Pause for a breath. Slowly lower your leg to the
starting position (1-2-3-Down). Pause for a breath, then repeat the move with
your left leg. Repeat the move, alternating legs, until you have done 8 reps
with your right and left legs (1 set). Rest for 1-2 minutes and do a second set.
 Biceps
Curl (With Hand Weights)
The biceps, the muscles in the front of the arm, are among the
hardest-working muscles in the body. This exercise firms and tones the biceps,
so the arms look shapely.
Starting Position: Sit in the middle of the chair with
your feet flat on the floor. Hold a dumbbell in your right hand, letting your
right arm hang at your side. Make a fist with your left hand and place it across
your chest (beneath the breasts) to your right side. Rest the back of your right
arm on the fist for support. Your right arm should be slightly in front of your
body with your right palm facing the side of your knee.
Move: Slowly bend your elbow and turn your right forearm
so the weight moves smoothly from your side toward the front of your shoulder.
Your right palm should be facing your shoulder (1-2-3-Up). Pause for a breath.
Slowly lower your arm to the starting position. Pause for a breath. Complete 8
reps with your right arm, then 8 reps with your left arm (1 set). Rest for 1-2
minutes and do a second set.
Overhead
Triceps (With Hand Weights)
The muscles in the back of the upper arm, the triceps, are
notoriously weak. This exercise will strengthen the upper arms making them
tighter and trimmer.
Starting Position: Sit in a straight chair, holding the
dumbbell in your right hand. Lift your right arm straight up above your head,
placing the inside of your right elbow directly above your right ear. Use your
left hand to support your right upper arm, placing it just past the elbow toward
the shoulder. Slowly bend your right elbow, keeping it pointed forward, and
lower the weight to the top of your right shoulder. If your joints are not
flexible enough to maintain this position, you can perform the exercise with
your arm raised, but not all the way above your head. As your progress, bring
your arm farther up; eventually you should be able to raise the weight above
your head.
Move: Unbend your elbow to slowly extend your forearm and
raise the weight above your head (1-2-3-Up). Keep your elbow pointed forward,
with the palm of your hand facing the side of your head. Ideally, the inside of
your elbow should remain directly above your ear – keep it as close as possible
to that position. Pause for a breath. Bend your elbow and slowly lower the
weight back to the starting position (1-2-3-Down). Pause for a breath, then
repeat the move with the same arm. Repeat the move until you have completed 8
repetitions with your right arm; then complete 8 reps with your left arm (1
set). Rest for 1-2 minutes and do a second set.
 Upward
Row (With Hand Weights)
This exercise strengthens the shoulder muscle (deltoid), upper
back muscle trapezius and biceps. The shoulder joint is one of the most
important and vulnerable in the body. Strong shoulder muscles help stabilize
this joint and allows you to lift and carry heavy objects.
Starting Position: Stand with a dumbbell in each hand.
Move your hands so the dumbbells rest on the fronts of your thighs with your
palms facing your thighs.
Move: Slowly pull the dumbbells upward along your torso
until they are just below your chin. Keep your hands in the same position during
the move; your wrists will bend to the side so your knuckles remain pointing
down. At the end of the lift, your elbows will be at shoulder height and
pointing out to the side; your forearms and the weights will be parallel to the
floor (1-2-3-Up). Pause for a breath. Slowly lower the dumbbells to the starting
point (1-2-3 Down). Pause for a breath, then repeat the move. Complete 8 upward
rows (1 set). Put the weights down and rest for 1-2 minutes. Complete a second
set.
Toe Stand (Without
Weights)
This exercise has three purposes: It improves your balance,
makes your ankles more flexible and strengthens the gastrocnemius and soleus
muscles in the backs of your lower legs. Plus, it makes your calves trimmer and
more defined.
This exercise progresses through four levels of difficulty:
-
Level 1 – Toe stand on both feet with hand
support.
-
Level 2 – Same as Level 1, but without hand
support.
-
Level 3 – Toe stand on one foot with hand
support.
-
Level 4 – Toe stand performed with both feet on
a step, with hand support.
 Start
with Level 1. If your calf muscles are weak or inflexible, you may not be
able to raise yourself very much. Work on improving the strength of these
muscles until you can lift yourself all the way up onto your toes. Then progress
to Level 2. When Level 2 is no longer a challenge, move to Level 3. When you’ve
mastered Level 3, continue to Level 4.
Levels 1 and 2
Starting Position: Stand 12 inches from a wall with your
feet about 12 inches apart. Level 1 – Rest your fingertips lightly on the wall
to help you keep your balance. Level 2 – Stand in the same place with your hands
ready to support you if you lose your balance. As you improve, become less
reliant on the wall. For safety, always do this exercise facing a wall.
Move: Slowly raise yourself as high as possible on the
balls of both feet (1-2-3-Up). Remain on your toes for another count of three,
breathing normally (1-2-3-Hold). Slowly lower yourself to the starting position
(1-2-3 Down). Pause for a breath and repeat the move. Repeat the move 8 times (1
set). Only one set is required for this exercise.
Level 3
Starting Position: Stand 12 inches from the wall with
your feet about 12 inches apart. Rest your fingertips lightly on the wall to
help keep your balance. Without moving your left thigh, bend your left knee and
lift your left foot up a few inches in the back, so you’re balanced on your
right foot.
Move: Slowly raise yourself as high as possible on the
ball of your right foot (1-2-3-Up). Remain on your toes for another count of
three, breathing normally (1-2-3-Hold). Slowly lower yourself to the starting
position (1-2-3-Down). Pause for a breath and repeat raising yourself on your
left foot. Repeat, alternating right and left, until you do eight toe stands
with each foot. Only one set of eight is required.
Level 4
Starting Position: Stand on the bottom step of a
staircase with a sturdy railing you can hold on to for support. Place the balls
of your feet on the step, with your heels off the edge. Hold on to the railing
and slowly lower your heels as far as possible.
Move: Slowly raise yourself as high as possible on the
balls of both feet (1-2-3-Up). Remain on your toes for another count of three,
breathing normally (1-2-3-Hold). Slowly lower yourself to the starting position.
Pause for a breath and repeat. Repeat 8 reps (1 set). Only one set is required
for this exercise.
Heel Stand (Without
Weights)
 This
exercise improves your balance and flexibility and strengthens the anterior
tibialis muscles in front of your lower legs. It’s a complement to the toe
stand. This exercise has two levels of difficulty:
If you have difficulty standing on your heels, start by doing
the exercise with your toes flexed up and work toward lifting the balls of your
feet. Don’t attempt Level 2 until your flexibility and strength have improved
enough so you can stand on your heels with th e
balls of your feet off the floor. Expect a gradual transition when you’re ready
to try Level 2. When you first start, you’ll have to reach for the wall after
only one or two seconds. Then the interval will lengthen as your strength and
balance improve. Eventually you should be able to do the set of eight heel
stands with little assistance from your hands.
Starting Position: Stand with your arms at your sides and
your back brushing against a wall. Your heels should be 2 to 6 inches from the
wall.
Level 1: Move your palms back until they are flat against the
wall.
Level 2: Step forward an inch or two until your back is no longer brushing
against the wall. Your hands should be poised to touch the wall when needed.
Move: Slowly raise your toes and the balls of your feet
until you are balanced on your heels (1-2-3-Up). Remain on your heels for
another count of three, breathing normally (1-2-3-Hold). Stay as still as
possible. Slowly lower yourself to the starting position (1-2-3-Down). Pause for
a breath, then repeat. Repeat until you have completed 1 set of eight heel
stands. Only one set is required.
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