Strength Training Exercises
Resistance-based exercises that build muscle strength, improve overall body composition, and enhance functional capacity.
Benefits
- Increases muscle mass and strength
- Improves bone density and joint stability
- Enhances metabolic rate and body composition
- Supports daily functional movements
- Reduces risk of injury and falls
- Improves posture and body alignment
Recommended Exercises
WATER RESISTANCE BICEP CURL
Level 3
Purpose: Develop upper arm and shoulder strength
Muscles: Biceps, Forearms, Shoulders
Equipment: Water Dumbbells (optional)
DEEP WATER SQUAT
Level 3
Purpose: Build lower body strength and stability
Muscles: Quadriceps, Glutes, Hamstrings, Core
Equipment: None
AQUA PLANK HOLD
Level 4
Purpose: Develop core strength and stability
Muscles: Abdominals, Lower Back, Shoulders
Equipment: Pool Noodle
Exercise Guidelines
Water-based strength training utilizes the natural resistance of water to build muscle without the joint stress associated with land-based weight training. Water's variable resistance increases as you move faster, allowing for self-paced progression.
Recommended Parameters:
- Frequency: 2-3 times per week (non-consecutive days)
- Duration: 20-40 minutes of strength-specific exercises
- Intensity: Moderate to challenging (8-15 repetitions per set)
- Progression: Increase speed of movement, add water equipment, or extend range of motion
- Recovery: Allow 48 hours between strength sessions for same muscle groups
Training Effects:
Regular water-based strength training can lead to improved muscle tone, increased functional strength for daily activities, and enhanced joint stability. The multi-directional resistance of water helps develop balanced muscle groups and reduce muscle imbalances.