Building

Strength

Resistance activities help make your muscles stronger and are essential for overall health. Strength building is all about challenging your muscles to work against a force, which can be your own body weight or an object. The goal is to perform activities that work all the major muscle groups: legs, back, chest, shoulders, stomach (core), and arms.

Tips for Safe and Effective Strength Training

Move slowly and with control. Use proper form for each exercise to target the correct muscles.
Breathe! Inhale as you prepare for the movement and exhale during the effort. Don’t hold your breath.
Listen to your body. If you feel sharp pain, stop immediately. A little muscle burn is okay, but pain is a signal to rest.
Progress gradually. As you get stronger, you can increase the challenge by using heavier weights or doing more repetitions.

Example Strength Routine

Use this routine to start building strength. Adjust weight and resistance based on your fitness level.

Example Strength Routine	Start Here (Lower Weight & Resistance)	Goal (Increase Weight & Resistance)
Set 1	8–10 repetitions	10–15 repetitions
Set 2	8–10 repetitions	10–15 repetitions
Set 3	8–10 repetitions	10–15 repetitions

What You’ll Need

You don’t need a gym to build strength! You can use simple items you have around your home:

A sturdy wall for support
A resistance band
Small hand weights like soup cans or water bottles
A sturdy bag filled with books or groceries
A stable chair or bench

Videos

How to Hold the Band

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)

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