Strength Exercise 1 - Variation 2

Unlike other programs, strength training doesn't need expensive equipment, clothing or gym membership. The only things you need are sturdy chair, athletic shoes and dumbbells.


Chair Stand - Version 2
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Stand in front of chair, toes turned out slightly. Extend arms straight out in front. Keeping back straight and knees above ankles, bend at hips and lower yourself into chair. Pause, then raise back to starting position.

For added intensity later, lower yourself almost to seated position, then pause and rise again.

For each of the exercises, do two sets. Feet should always be shoulder-width apart and flat on the floor to start. Rest minute or so between the sets.

Note: Keep in mind that gradual improvement is key to beginning any new exercise routine. The "no pain, no gain" slogan of the past and achiness after workout is not a necessary indicator of a job well done. Delayed onset muscle soreness (DOMS) after a session, and up to three days afterward, is a sign that you worked out hard, but is not the only indicator of an effective workout.

Warning: Consult your health care provider before beginning any strength training program, particularly if you have some health issues or if you have experienced back, knee, elbow or shoulder pain.


Strength Exercises: