Useful Tips on Strengthening Exercises

Strengthening exercises are typically done using resistance in the form of free weights (eg: dumbbells), body weight or elastic resistance. Doing these exercises repetitively helps to increase the strength of the muscles used. Strengthening exercises are important as muscle strength is needed for daily functional and leisure activities and muscle strength decreases with age.

Select 6 – 8 different strengthening exercise that will work the major muscle groups for a whole-body training. Perform 2-3 sets (15 repetitions per set) for each exercise. Ensure that you are breathing properly when doing the exercise – exhale when the muscle that your are training is contracting and inhale when the muscle that you are working is relaxing. It is also important to ensure proper posture to avoid any injuries.

You can consult your physician or physiotherapist who can help you design a strengthening programme as part of an overall exercise programme to strengthen and tone your muscles. Strengthening exercises that improve major muscle groups and combine a few movements (compound exercises) are more effective than those which focuses on individual muscles (isolated exercises).