Hello everyone!  To help those who may be less mobile or new to strength training, I wanted to develop a strength training routine that can be done sitting or lying down. Start out slow, and work your way up. Make a chart in which you log the weights you use, how many sets and reps you do in each exercise, and the date on which you completed the routine. This way you can see your progress. You should also have goals to increase weight, reps, and sets performed. Do not do this routine more often than every other day. (strive for 3 times per week, or at least 2 times to start out)

 

This is how you determine what size of dumbbells to use in a given exercise: See if you can do the lift 8-12 times while retaining proper form and still being able to complete the lift. You should have some degree of difficulty by the time you get to the higher number of lifts, such as 12. If it remains easy, you need heavier weights. (You should have different sizes of dumbbells, as certain muscles are stronger than others.) You’re wasting your time to do this with no effort on your part. You aren’t going to build muscle that way, and you’d just be fooling yourself. Remember, more muscle equals more calories burned, plus better overall fitness!  You can do it!

 

This routine features two exercises for each upper body muscle. If it is too difficult for you to do both exercises per muscle, choose one. Do two sets of 8-12 reps each if you can. A rep is one lift. A set is a series of lifts. (the 8-12 as mentioned) In other words, you will do up to a total of up to 24 lifts per exercise shown. Work your way up to three sets and 12 reps per set. (36 lifts) Count 2 seconds on the lift and 4 seconds on the lowering of each move. Rest for 15 seconds to 1 minute between sets. Achieving these goals may take a period of time, but do not be discouraged, you will eventually be able to do this.

 

My apologies for the poor quality photos...some of these border on the hilarious. I never said I was photogenic, nor do I have a professional photographer on staff!  LOL  The point is that you can tell what you are supposed to do in the lift.  Now, on to the good stuff! 

 

I am not a medical professional. Please consult your physician before starting any exercise program.

Your hostess, Kelly aka Kellyscifi aka The Incredible Shrinking Woman

Photos by Michael Jolkowski