Strength Training

The initial four-weeks of your strength-training program should include the following exercises:

1. Chest Press with 5 pound dumbbells

  • Lie on your back on a bench or the floor
  • Hold one dumbbell in each hands, arms at and elbows bent
  • Lift arms up and over chest
  • Return to start position and repeat

Perform 2 sets of 10 repetitions every other day

2. Bicep Curl with 5-8 pound dumbbell

  • Begin with arm at side, elbow straight, palm up and dumbbell in hand
  • Bend elbow so your hand (with the weight) goes to your chest
  • Return to start position and repeat

Perform 2 sets of 10 repetitions every other day with each arm

3. Shoulder Press with 5 pound dumbbells

  • Hold dumbbells in your hands
  • Keep elbows at 90-degree angle, with palms facing forward
  • Lift weights up and overhead
  • Return to start position and repeat

Perform 2 sets of 10 repetitions every other day

Benefits of Strength Training:

  • Increased muscular strength
  • Increased strength of tendons and ligaments
  • Potentially improves flexibility (range of motion of joints)
  • Reduced body fat and increased lean body mass (muscle mass)
  • Potentially decreases resting systolic and diastolic blood pressure
  • Positive changes in blood cholesterol
  • Improved glucose tolerance and insulin sensitivity
  • Improved strength, balance, and functional ability in older adults

Please contact us by sending email to info@backbayscientific.com or call (866) 243-6868