To strengthen your upper body, perform a combination of pushing exercises to strengthen the chest, shoulders and triceps, and pulling exercises to strengthen the back and biceps. Pushing exercises like pushups, bench presses, and pressing weight overhead are excellent exercises for the chest, shoulders and triceps. Movements like pull ups, lat pull downs, and dumbbell rows are excellent pulling exercises to strengthen your back and biceps.
To strengthen your lower body, perform a combination of exercises such as balancing on one leg, squats, lunges, and calf raises. Begin these exercises with little to no weight and slowly progress by holding on to dumbbells.
To get stronger focus on lower repetitions and higher weights, perform 2 to 4 sets per exercise while using an 8 to 12 repetition load for each set. Perform 1-2 workouts a week muscle group with at least 24 hours rest in between workout days. This will allow you to gain good amounts of strength in the arms and legs.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.