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Strength Exercises for Seniors: Build Muscle, Increase MetabolismTricep Extensions: strengthen muscles in the back of the arm- Sit near the front edge of the chair, feet flat on floor and even with shoulders.
- Hold a weight in one hand, raise that arm straight toward the ceiling, palm facing in.
- Support arm below the elbow with the other hand.
- Slowly bend raised arm at elbow, bringing hand weight toward same shoulder.
- Slowly re-straighten arm toward ceiling. Hold position for 1 second.
- Slowly bend arm toward shoulder again.
- Pause, then repeat the bending and straightening until you have done the exercise 8 to 15 times. Repeat 8 to 15 times with your other arm.
- Rest. Then repeat another set of 8 to 15 repetitions on each side.
- Strength Exercises: Before You Start
- Arm Raises: strengthen your shoulder muscles
- Chair Stands: strengthen stomach and thigh muscles
- Bicep Curls: strengthen upper-arm muscles
- Tricep Extensions: strengthen muscles in the back of the arm
- Knee Flexion: strengthen muscles in the back of the thigh
- How Much Should I Exercise, and How Often?
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