If you haven’t started to strength train yet, here are some simple tips to get you started. Strength training is good for ALL Bodies! Muscle balance in strength training will aid in preventing injuries.

When you work the front of the body, you need to work the back of the body. Similar to the seemingly obvious, when you work one side of the body, you work the other side. If you work the chest, you need to work the back also. A push exercise (push up) should be accompanied with a pull exercise (row). With these two exercises we are working the chest & back.

Exercises involve more than one muscle, but today only the main muscle that is used for each exercise is mentioned. Below exercise examples are given but there are several exercises one can do to target those same muscles. To keep things simple, I have suggested lunges as an exercise to target the glutes, but squats, deadlifts, step ups & other exercises can also be used and should be practiced to strengthen the glutes and other accompanying muscles. Balance is beautiful :)

Listed below are muscles (body location) – name of exercises to target those muscles.

Biceps/Triceps (upper arms front & back) – bicep curls & tricep kickbacks

Delts/Lats (shoulder/back) – lateral raises & pull downs

Pecs/Traps (chest/upper back) – push up & row

Rectus Abdominis/Erector Spinae (belly/back) – leg raise & deadlift

Iliopsoas/Gluteus Maximus (hip & thigh/butt) – hanging leg/knee raises & lunges

Quadriceps/Hamstrings (front thigh/back thigh) – squat & leg curl

Hip Adductor/Gluteus Medius (inner thigh/butt) – side leg raise & single leg squat

Tibialis Anterior/Gastrocnemius (front lower leg/back lower leg) – calf raises

I can’t stress enough to be EXTREMELY CAREFUL doing research on the internet. Safety is most important. And the quality of the exercise is much more important than the quantity. Exercise instruction may be featured in a future article. Please contact myself or another qualified trainer for more help.

Move more to feel better.

Where there’s a will, there’s a way & I can find a way that works well for you :)

kandice@persona.ca