Session 7:
Strength Training

Another way to start building muscle is by using weights or a resistance band.

Let’s start with Arm Raises. Grab two food cans or light weights.

• Stand or sit in a sturdy, armless chair. Keep your feet flat on the floor, shoulder-width apart
• Hold a can of food or weight in each hand at your sides at shoulder-height. Keep your palms facing forward. Breathe in slowly.
• Slowly breathe out as you raise both arms over your head. You can do one arm at a time if you find it too hard to do both arms at the same time. Keep your elbows slightly bent. Keep your palms facing forward.
• Hold the pose for 1 second.
• Breathe in as you slowly lower your arms.
• Repeat 10 to 15 times.
• Rest. Then repeat 10 to 15 more times. Start with light weights and then work your way up to heavier weights.

Finally, we’ll do Arm Curls with Resistance Bands. If you don’t have a resistance band, try using cans of food or hand weights.

• Sit in a sturdy, armless chair. Keep your feet flat on the floor, shoulder width apart.
• Place the center of the resistance band under both feet. Hold each end of the band with palms facing inward. Keep elbows at your sides. Breathe in slowly.
• Keep wrists straight. Slowly breathe out as you bend your elbows and bring your hands toward your shoulders.
• Hold the pose for 1 second.
• Breathe in as you slowly lower your arms.
• Repeat 10 to 15 times.
• Rest. Then repeat 10 to 15 more times. Start with a stretchy band and then work your way up to a stronger band. If your resistance band has a handle, hold on tightly. If the band has no handle, wrap it around your hand to keep it from slipping.

Great work!

If it’s easy for you to get through a set, you’ll want to bump up your activity by doing more reps per set. Then over time you can do more sets per day and more days per week.