K-State Research and Extension

Strength

Muscle-strengthening activities

• Muscles get stronger with activities like push-ups and lifting weights
• Work all the different parts of the body - your legs, hips, back, chest, stomach, shoulders, and arms.

Bone-strengthening activities

• Bones get stronger with activities, like jumping, are especially important for children and adolescents
• Force on the bones promotes bone growth and strength.

Building Strength with Weights Chest Press Overhead Triceps Extension Biceps Curl Shoulder Press Free Weights: Curls Free Weights: Chest Press Dumbbell Deadlift Goblet Squat	A Stability Ball Primer Stability Ball: Pushup Stability Ball: Hamstring Curl Abdominal Crunches Abdominal Ball Pass Wall Squat Oblique Twist Back Extension Ball Fly Bent-Over Row with Ball Fitness Ball Ab Crunch Leg Curl on Ball Glute Bridges Push-Ups - The Next Level
Strength Training with Resistance Bands Triceps Extension Biceps Curl with Lunge Standing Overhead Press Standing Squat Resistance: Front Raises Seated Row Chest Press - Resistance Bands Pull Across Chest Monster Squat	Yoga Basics More Yoga Poses
Planks Planks - the next level Plank Variations Plank Variations - the next level	Air Squats and Parallel Arm Raises Med Ball Slam Walking Lunge Treadmill Intervals
Thanks to James (Jim) R. Thompson, M.S. and ACE Certified Personal Trainer, former trainer at Genesis Health Clubs in Manhattan, KS, and Peters Recreation Complex at Kansas State University for their help with these videos.