Phase ll: Strength training to build upper- and lower-body muscles

Phase II of this exclusive resistance strength-training program helps you build muscle steadily and easily

The information in this video is not intended to take the place of your doctor or other healthcare professionals. It is a resource to help you make the best decisions and get the most from the medical services available to you. A licensed physician should be consulted for diagnosis and treatment of all medical conditions.

This is the instructional portion of the second in a series of articles about exercise. To read the story portion, click here. To see the first article in the series (Phase I), click here.

Developed by James A. Coale (pictured below), professor and chair of the Department of Physical Education and director of strength and conditioning at the Virginia Military Institute, the routines are appropriate for people of all ages. Check with your health care provider before starting this or any exercise program.

All you need to get started are some loose-fitting clothes, a padded mat or other comfortable surface, a chair and some weights – and that desire to improve your life.

Phase ll: Strength training to build upper- and lower-body muscles

Phase II comprises three separate series, with six exercises in each. You’ll need adjustable dumbbells, ankle weights and resistance tubing or bands. If you work out at a gym or health club, all of these items should be available. If you prefer to exercise at home, affordable products can be purchased at sporting goods stores or discount retailers. Use 1- to 5-pound weights for upper-body exercises and 5- to 10-pound weights for lower-body exercises. Tubing comes in different thicknesses and tensions, or you can adjust the tension of a single band. You can also use common household products to make your own resistance training weights (see "No Weights? No Problem!" for ideas).

Series A

Begin with 6–10 repetitions, or reps, for each exercise and work up to 11–15 reps.

1 - Wall or Table Press

Stand at least 2 feet in front of and facing a wall (or a closed door), with your feet shoulder-width apart and both hands pressed straight out against the wall at shoulder level. Keeping your legs and torso straight, lean in toward the wall on a 3-second count, hold a moment, then return to the start position on a 3-count.

2 - Overhead Press

Stand up, holding the weights or the handles of the tubing at shoulder height. Keep your torso straight, feet shoulder-width apart and knees slightly bent. Raise the weights/tubing straight up on a 3-count until your arms are fully extended, hold, then lower to start position on a 3-count.

3 - Standing Press

Anchor the tubing at its midpoint to a doorknob. Stand forward of and facing away from the anchor, with feet shoulder-width apart and knees slightly bent. Hold the tubing in front of your shoulders. Extend your arms straight out on a 3-count, hold, then return to the start position on a 3-count.

4 - Chair Press

Sit up straight and slightly forward in the chair, holding the chair arms with your hands about even with your shoulders. Keeping your feet flat on the fl oor, press down and push your body straight up as far as you can on a 3-count, hold, then return to the start position on a 3-count, touching your bottom lightly on the seat with each rep.

5 - Floor Press

Lie on your back with your feet flat on the floor and knees bent. (You can put a small pillow or cushion under your head.) Position your elbows away from your body at shoulder level. Bend your arms at a 90-degree angle, with your hands in an upward position and holding a weight. Raise your arms straight up on a 3-count until fully extended, hold, then lower on a 3-count.  Requires a pair of handheld weights, or dumbbells, 1–5 pounds each.

6 - Kneeling Pushup

Kneel “on all fours” on the floor (or a padded mat), with your hands shoulder-width apart and slightly forward of your shoulders, and arms extended. Keeping your torso straight, slowly bend your arms and lower your upper body to the floor on a 3-count, hold, then return to the start position on a 3-count. (Extend hands farther forward to work abdominal muscles more.)

Series B

Begin with 6–10 repetitions, or reps, for each exercise and work up to 11–15 reps.

1 - Bent-Over Raise

Stand beside a chair, with your left arm extended and holding the chair arm or back. Keeping your feet shoulder-width apart and your torso straight, bend forward at the waist to a 45-degree angle. Hold the weight/tubing in your right hand, down at your side, knuckles facing forward. Slowly raise your right arm back and upward as far as you can on a 3-count, hold, then lower to the start position on a 3-count. Repeat the exercise with your left arm.

2 - Side Lateral Raise

Stand holding a weight/tubing in each hand and with your arms down at your sides. Keep your feet shoulder-width apart and knees slightly bent. Raise both arms straight out to the side and up to shoulder height on a 3-count, hold, then lower to the start position on a 3-count.

3 - Upright Row

Stand holding a weight/tubing in each hand and with arms down in front of your thighs. Keep your feet shoulder-width apart and knees slightly bent. Raise both hands toward your shoulders, keeping them close to your body and elbows out, as high as you can on a 3-count, hold, then lower to the start position on a 3-count. Be sure to keep your torso straight and weight back toward your heels.

4 - Standing Shrug

Stand holding a weight in each hand and with your arms down in front of your thighs. Keep your feet shoulder-width apart and knees slightly bent. Shrug (elevate) your shoulders straight up on a 2-count, hold, then return to the start position on a 2-count. Keep your torso straight and weight back toward your heels. (Because this is a short motion, use as much weight as you can bear.)

5 - Bent Over Row

Stand beside a chair with your left arm extended and holding the chair arm or back. Keeping your feet shoulder-width apart and your torso straight, bend forward at the waist to a 45-degree angle. Hold the weight/tubing in your right hand, down at your side, knuckles facing forward. Pull the weight/tubing straight up toward your armpit on a 3-count as far as you can, hold, then lower to the start position on a 3-count. Repeat the exercise with the weight/tubing in your left hand. Important: As you pull up, keep your weight back toward your heels. Requires chair and weights or tubing.

6 - Standing Pull

Anchor the tubing as in the Standing Press (Series A). This time, however, stand facing the anchor, with your arms extended straight and the tubing with no slack. Keep your feet shoulder-width apart and knees slightly bent. Pull your hands straight back to your chest, elbows out and arms parallel to the ground, on a 3-count, hold, then return to the start position on a 3-count. Requires tubing.

Series C

Begin with 6–10 repetitions, or reps, for each exercise and work up to 11–15 reps.

1 - Chair Body Squat

Stand just in front of but facing away from the chair, with your feet shoulder-width apart and arms extended in front and parallel to the ground. Keeping your torso straight, head up and weight toward your heels, lower your body to the seat on a 3-count. Touch your bottom lightly on the seat, then return to the start position on a 3-count. 

Be sure to lower yourself under control to the chair. We recommend doing a few practice repetitions supporting yourself with the chair to make sure you are in the proper position.

For those with limited mobility, use a chair with arms to lower yourself to the seated position by using your upper body, instead of lowering yourself by using your legs only. You could also perform this exercise (with a shorter range of motion) by holding the back of a chair or other stationary object for support.

2 - Standing Squat

Stand holding a weight in each hand, arms down at your sides. Keep your feet shoulder-width apart and knees slightly bent. Keeping your torso straight, head up and weight toward your heels, lower your body as far down as you can while maintaining good balance. Hold, then return to the start position. Important: When lowering your body, do not let your knees extend beyond your toes.

3 - Posterior Leg Raise

Wearing ankle weights on both legs, stand behind a chair (or lean against a countertop or sturdy table), with both hands resting at about hip height to the surface and feet together. Steady yourself against the chair - avoid putting all your weight on it - and keep your torso straight. Raise your right leg straight back and upward, leaning your torso slightly forward without slouching, on a 3-count, hold, then return to the start position on a 3-count. Repeat the exercise with your left leg.

4 - Heel Raise

Stand holding a weight in each hand, with your arms at your sides. Keep your feet shoulder-width apart, torso straight and head up; don't bend your knees. Stand up on your toes, raising your heels as high as you can, on a 2-count, hold, then return to the start position on a 2-count.

5 - Side Leg Raise

Wearing ankle weights on both legs, stand beside a chair, countertop or sturdy table. Use your left hand as an anchor to balance yourself (hold on to the chair at about hip height, or put your palm on the surface of the countertop or table). Keep your feet together. Without putting all your weight on your hand, keep your torso straight and raise your right leg straight outward (to the side) as far as you can on a 3-count (your leg muscles should tighten, but not painfully). Hold, then return to the start position on a 3-count. Repeat the exercise with your left leg. Requires a chair and ankle weights.

6 - Dead Lift

Stand holding weights in each hand, arms extended in front of your legs, feet a bit closer than shoulder-width apart and knees slightly bent. Bend at the waist, pushing your hips backward and keeping your knees slightly bent. Keep your torso firm, as your upper body folds forward, with hands moving toward your feet, on a 3-count. Hold, then return to the start position on a 3-count. (You can start without weights, then add them as you build balance and strength.)