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Woman Working Out

Strength Training Class

New Format Beginning Jan 21st

WHEN: Every Tuesday from 8:15-9:15 AM PST

INTENTION:  To build strength in the shoulders, upper back, chest, arms, gluteals (buttocks) and legs. 

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FORMAT: 10 minute warm up with no weights

               40 minute strength training routine*

                  (*the routine will change every month)

               10 minutes of stretching 

        

EQUIPMENT NEEDED (links provided):

  • Dumbbells of various weights. The exact weight will depend on your current strength level. You will want a light, medium and heavy weight to choose from. Make sure to get two dumbbells for each weight. If you are just starting with weight training using dumbbells, begin with lighter weights.

  • Ankle Weights (two each, suggested 3-5 lbs each to begin with, working up to 5-10 lbs each.

  • Step Aerobic Bench or Workout Bench

  • Yoga Mat

  • Chair (firm/stable chair)

  • Yoga Block

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EXAMPLE OF DUMBBELL WEIGHTS:

Beginners: Start with 3 lb, 5 lb ,10 lb weights (two of each). Eventually you will increase the weight.

Experienced:  5 lb, 10 lb, 15 lb weights (two of each)

Advanced: 10 lb, 15 lb, 20 lb weights (two of each)

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Before starting a new exercise routine, you should check with a healthcare provider to ensure strength training is safe. â€‹â€‹

Benefit of Weight Training

Weight training, also known as resistance training, has many benefits, including: 

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  • Improved heart health: Weight training strengthens your heart. 

  • Reduced risk of injury: Weight training improves range of motion and stability, which can help prevent falls and injuries. 

  • Improved mood: Weight training can boost your mood and improve your overall quality of life. 

  • Improved brain health: Weight training can promote brain health. 

  • Reduced stress and anxiety: Weight training can reduce stress and anxiety. 

  • Improved flexibility: Weight training can enhance mobility and flexibility. 

  • Improved blood sugar control: Weight training can help control blood sugar levels. 

  • Reduced blood pressure: Weight training can reduce blood pressure. 

  • Stronger muscles: Weight training stresses muscles, which stimulates them to grow and become stronger. 

  • Stronger bones: Weight training can increase bone density and strengthen tendons and ligaments. 

  • Weight management: Weight training increases muscle mass, which increases metabolism and allows you to burn more calories. 

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