Resistance training for all fitness levels
As your endurance improves, you can increase the reps, band weight and hold time of each exercise.
ONE ARM BICEP CURL
This exercise is fantastic at helping build and tone the upper arm muscles, enhancing overall arm strength and definition. Working on one arm at a time allows for adequate rest of each arm.
LATERAL RAISE
This exercise enhances upper body symmetry. In everyday life, this exercise makes it easier to lift objects overhead, such as placing items on a high shelf.
REAR DELTOID FLY
These are excellent for targeting the back of the shoulder muscles to enhance upper back strength and posture. This exercise helps correct muscle imbalances, reducing the risk of shoulder injuries.
OVERHEAD SHOULDER PRESS
This movement engages shoulder and the core for better overall balance. Do you like to garden? This exercise strengthens your shoulders and arms, making it easier to lift heavy garden tools or bags of soil above your head.
2 ARM BICEP CURL
Similar to the one arm bicep curl, this exercise saves time by working both arms simultaneously, making it more efficient for busy schedules.
ROWS
Rows are great at strengthening the upper and mid-back muscles. If you find you get lower back pain, this is a great exercise to help alleviate that.
2 ARM FRONT RAISE
Are your shoulders stiff at work… especially typing on your computer? This exercise helps alleviate stiffness in your neck and shoulders from long days at your desk.
ONE ARM TRICEP KICKBACK
If you want your arms to look toned when wearing a sleeveless dress, then this is the perfect exercise to achieve it.
CHEST FLYES
Does it lift breasts? That's a question I get asked a lot. This exercise increases your pectoral muscles. Unfortunately, breasts can’t be tightened or lifted through exercise. However, exercising the chest muscles behind the breasts will improve the overall look and improve your posture.
SQUATS WITH BANDS
This exercise is a must do for anyone wanting a better booty. It strengthens your glutes, thighs, and hip muscles, improving lower body stability and strength.
STRAIGHT LEG DEADLIFTS
This is excellent for beginners as it strengthens the hamstrings, glutes, and lower back, enhancing overall lower body strength and stability. Strengthening these muscles can make it easier to lift and carry heavy boxes or children without straining your back.
SHOULDER SHRUGS
Shoulder shrugs strengthen the trapezius muscles, (back of neck) improve posture, and alleviate tension in the neck and upper back. Enhanced shoulder strength and posture can lead to increased comfort and productivity in your daily work life.
SIDE STEPS WITH KNEE BAND
This targets the hip abductors and external rotators, which are often underdeveloped in sedentary individuals. This exercise can help reduce the risk of falls.
SUPPORTED SIDE LEG RAISES
This simple leg exercise helps strengthen your outer thighs, hips, and backside, which can improve the range of motion in your hips and improve your stability. It's a great way to use muscles that aren't active when you sit for long stretches of time.
STRONGHER BY THERESA MOLONEY
The Strongher Method cuts through the noise & misinformation to help you achieve your best health in your 40s and beyond.
