Strength and resistance activity increases muscle size and strength.
Strength activities include resistance bands, weightlifting, and body-weight exercises (e.g., squats). In addition to helping muscles become stronger, it may help you function better and take part in more activities.
Very light strength training is best for older adults or those who are just starting to exercise. Focus on strengthening and toning, and not on body building or “bulking up.” Yoga and tai chi are excellent ways to gently increase strength activity.
ACSM recommends that adults do resistance training on each major muscle group (both upper body and lower body) 2-3 days per week.
Online resources for strength and resistance activities
Michelle Kenway – Pelvic Exercises Physiotherapy
- Beginners body weight exercises for women – whole body strengthening routine
- Easy core exercises for beginners home routine
- Resistance band exercises for core abdominal and spine strengthening
- 4 simple sacroiliac joint exercises for pelvic strength and stability
- How to strengthen your lower back
- How to strengthen your legs – safe exercises with pelvic floor dysfunction