July 2023 - Beginner Resistance Exercise

You may remember last month we were discussing the importance of building muscle mass through exercise and high protein diet in longevity. Due to popular demand, we’ve decided to share these exercises with you all! 

When you begin resistance exercises, you will start with a lower number of repetitions (starting with 5 per side or 5 sec hold, moving to 8 per side or 8 sec hold), as well as the number of sets (starting at 2, moving up to 4). Expect things to be hard at the beginning. You don’t need weights, but can use cans or heavy things in your own home if you’d like!

A good self-expectation is to start with 1-2 days per week of resistance exercise, and increase to 3-4 days per week. A perfect pairing to this resistance exercise is to walk, swim or bike for 15-20 minutes if you are able. If you have any questions, please ask one of our doctors or staff members. 

If you’d like a more detailed breakdown of the number of reps and sets that you can do for a 10 week program, please ask our front desk staff for the full version of this workout.