Before you begin Part I Strength Training, please be sure you have carefully reviewed my post,
This post contains excerpts from Phase I Strength Training from (1) Growing Stronger: Strength Training For Older Adults [Full Text PDF]. 2002 From The Physical Activity Website of the Centers for Disease Control:
The strength-training program outlined in this book has
Part I strengthens your body slowly and gently,
using only your own body weight
Part II introduces dumbbells and ankle weights
to increase strength
Part III adds variety with new ways to boost
your strength even more.
Here’s a timetable for going through the three parts of
Part I: Weeks 1 — 2
Part II: Weeks 3 — 6
Part III: Weeks 7 +
Once you have done the exercises in Part I two or
three times a week for at least two weeks, you can safely
move on to Part II. Do the exercises in Part II two or three
times a week for four weeks before you move on to the
exercises described in Part III.
4 EXERCISES FOR GETTING STARTED
This first part of your exercise program starts you on your
journey to greater strength, balance, and coordination. This
part is gentle and requires no special equipment so it can
serve as an anchor program. You only need a chair and a
wall. It’s helpful (but not necessary) to have a mirror so you
can check your form during the exercises.
Later, once you have moved to Part II or III, if you’re not
feeling well or if you’re away from home, you can do these
exercises to keep up with your program.
Walk for 5 minutes to get your muscles warm and loose for
strength training. You can walk outside if weather permits, inside around the house, or on a treadmill if you have one. Walking will help direct blood flow to your muscles and get your
body ready for exercise. Warming up is important for preventing injury. It also helps you get the most
benefit from the exercise, because flexible, warm muscles respond better to the challenge of lifting weights.
When you’re ready for Part II, please go to my post, Part II Strength Training – Stepping Up Your Strength – From “Strength Training For Older Adults From The CDC.