What exercises can help strengthen my legs and arms?

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To strengthen your upper body, perform a combination of pushing exercises to strengthen the chest, shoulders and triceps, and pulling exercises to strengthen the back and biceps. Pushing exercises like pushups, bench presses, and pressing weight overhead are excellent exercises for the chest, shoulders and triceps. Movements like pull ups, lat pull downs, and dumbbell rows are excellent pulling exercises to strengthen your back and biceps.

To strengthen your lower body, perform a combination of exercises such as balancing on one leg, squats, lunges, and calf raises. Begin these exercises with little to no weight and slowly progress by holding on to dumbbells.

To get stronger focus on lower repetitions and higher weights, perform 2 to 4 sets per exercise while using an 8 to 12 repetition load for each set. Perform 1-2 workouts a week muscle group with at least 24 hours rest in between workout days. This will allow you to gain good amounts of strength in the arms and legs.

Audrey K. Chun, MD
Geriatric Medicine
The following exercises can help strengthen your legs and arms:
  • Chair squat: Stand in front of a chair, bend your knees as if sitting down, and hover above the seat for as long as is comfortable before pushing slowly back up. Do three sets of three repetitions.
  • Hip strengthener: Sit comfortably, with your legs and feet together, and tie a resistance band around your thighs. Part your legs at the knees while keeping your heels together. Do 3 sets of 10 repetitions.
  • Overhead triceps extension: Sit in a chair with a pillow at your lower back. Using 2-pound dumbbells, start behind your neck, slowly reach up, and hold for 2 seconds. Do 3 sets of 10 repetitions.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.