Sample Strength Program

This excellent stretch should be a regular part of your cool down. Strength training exercises such as squats, step-ups, and knee extensions focus on strengthening the quadriceps muscles. This stretch will help these muscles relax and make them more flexible.

When you've been doing the exercises from Stages 1 and 2 for at least six weeks, you can add these Stage 3 exercises. Remember to always do the Warm-up and Cool down as part of each exercise session:

When you've been doing the exercises from Stage 1 for at least two weeks, OR if you are fairly fit right now, you can add these Stage 2 exercises. When you've been doing the exercises from Stages 1 and 2 for at least six weeks, you can add the exercises in Stage 3. Remember to always do the Warm-up and Cool down as part of each exercise session.

The following four exercises comprise Stage 1 of the Growing Stronger Program. When you've been doing the exercises of this stage for at least two weeks, OR if you are fairly fit right now, you can add the exercises in Stage 2. Remember to always do the Warm-up and Cool down as part of each exercise session.

To get your muscles warm and loose for strength training, walk for five to ten minutes outside if weather permits, or inside around the house or on a treadmill if you have one.