Physical Activity Information Page

Strength Activities

If you are planning to start a vigorous activity plan, have been sedentary for a long time, are obese, have a high risk of coronary heart disease or some other chronic health problem, see your physician for a medical evaluation before beginning doing strength activities.

 

Strength activities help your muscles and bones stay strong, improve your posture and assist in balance and locomotion, especially as you age. You should do such activity 2-3 days a week. When you perform a strength activity you work your muscles against a resistance. A resistance can be your own body weight, handheld weights or a wall. To make sure you work the overall body, do a combination of upper and lower body exercises and work opposing muscle groups. Remember to breath regularly when doing an exercise - never hold your breath1,2.

If you have never done strength activities, it is best that you consult with a physician or fitness trainer to avoid back or joint injury.

Some suggested activities to increase your strength1,2:

Sources of Information

  1. Canadian Society for Exercise Physiology. Handbook for Canada's Physical Activity Guide to Healthly Active Living. Accessed November 30, 2002 at http://www.hc-sc.gc.ca/hppb/paguide/.
  2. Howley, E.T., Franks, B.D. Health Fitness Instructor's Handbook. 1997. Human Kinetics. Champaign, IL. 538 pp.

    3. Click here for a Strength Training Protocol.

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