Before beginning, read the important information within 'types of exercise & top tips'. Strength is one of the three categories of exercises. Design your own workout routine by picking activities from each of the three categories, for example:
Beginner
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Intermediate
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Advanced
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Warm up.
Pick 1 endurance, 1 strength, 1 core and repeat these exercises one after another 1–3 times.
*Cool down.
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Warm up.
Pick 1 endurance, 2 strength, 2 core and repeat these exercises one after another 2–4 times.
*Cool down.
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Warm up.
Pick as many exercises from the workout category as you like and repeat the circuit as many times as you like.
*Cool down.
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* Choose a number of repetitions (reps), or length of time, that allows you to keep a steady pace and good form for the entire time that you are doing the exercise.
Remember:
- always do a warm up before your main work out to get your body ready for exercise.
- always do a cool down after your main work out to bring your body back to a resting state and promote recovery.
- the flexibility exercise are performed after you have completed your main work out as part of the cool down, to minimise the risk of injury.
Strength lower body workout activities
Squat 10-20 times (reps), 3 sets.
Modify as needed.
Benefits
- Targets multiple muscles in the legs –glutes, quads, hamstrings and calves.
- Strengthens your core.
- Gives you the strength to pick up heavy objects safely by using your lower body — instead of your back.
How to do a squat
- Stand with your feet apart, slightly wider than your hips, with your toes facing front & turned slightly outwards. Place your hands by your sides so your palms face inward or clasp in front of chest for balance.
- Standing up tall, tighten your core. Hold your chest up and out, tilt your head slightly up and shift your weight back into your heels.
- Bend your knees while keeping your upper body straight, as if you were lowering yourself onto a chair behind you. Do not collapse your chest or round your shoulders forward.
- Lower down until your thighs are parallel or almost parallel with the floor, meaning knees are bent to a 90-degree angle.
- Press into your heels and straighten legs to return to a standing upright position.
- Repeat.
Tips for good form
- Torso is upright.
- Back is straight.
- Keep knees in line with toes.
- Hips dip below knee height.
- Weight is in the heels.
Don't
- Start with bent legs.
- Curve your back.
10-20 reps each leg, 3 sets.
Modify as needed.
Benefits
- Uses multiple muscles in the legs – hips, glutes, quads, hamstrings and calves.
- Strengthens your core.
- Stretches your hip flexors which improves their flexibility and reduces the shortening and tightening that can happen if you sit for long periods.
How to do a lunge
- Stand with feet apart, slightly wider than your hips, with your toes facing front. Keeping your back straight, engage your core muscles and place your hands on your hips to stay balanced.
- Take a big step forward with your right foot and bend your knee until your right thigh is parallel to the floor. Allow your back heel to lift, but don’t let the knee touch the floor.
- Step back to the starting position, then repeat on the opposite leg.
Tips for good form
- Torso is upright.
- Back is straight.
- Front knee in line with second toe throughout lunge.
- Try not to twist back knee out or in.
Don't
- Lean forward— keep shoulders back.
- Let knee go forward — keep your knee over your ankle, weight on heel.
10-20 reps, 3 sets.
Modify as needed.
Benefits
- Uses hamstrings, abs and glutes.
- Strengthens your core.
- Improves posture and can help with lower back pain.
How to do a hip raise
- Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees.
- Tighten your abdominal and buttock muscles by pushing your lower back into the ground before you push up using these muscles.
- Raise your hips to create a straight line from your knees to shoulders.
- Squeeze your core and pull your belly button back toward your spine.
- Hold for 5 to 10 seconds and then return to your starting position.
Tips for good form
- Avoid raising hips too high.
- Keep your abdominals tightened.
Don't
- Arch your back.
- Put your feet together. Keep feet hip width apart.
10-20 reps, 3 sets.
Modify as needed.
Benefits
- Great way to strengthen calves using low-impact.
- Improves stability and balance and reduces risk of ankle and knee injuries.
How to do a calf raise
- Stand with your feet flat on the floor, hip-width apart and toes facing forward. If needed, use the wall or the back of a chair for balance.
- Stand up onto the balls of your feet, as high as you can. Give your calf muscles an extra squeeze at the top.
- Pause, then lower your heels back down in a slow, controlled movement.
Tips for good form
- Avoid locking knees.
- Control your speed - avoid going too fast.
Don't
- Let ankle bend to the side.
