Educational information

Strength training recommendations

General guidance from the Wellness & Balance care team on starting strength work safely. This is education for everyone — it is not a diagnosis and not a plan written for one person. Patients in the weight-management program receive an individual plan their provider reviews and approves.

Why strength work matters

Muscle helps you keep doing everyday things — stairs, groceries, getting off the floor. During weight management it also helps protect the muscle you already have while your weight changes. Two short sessions a week is a reasonable place to start.

How often, how long

Two sessions a week, 15-30 minutes, with at least one rest day in between. Shorter and regular beats long and occasional. Walking or other easy movement on the days between is a bonus, not a requirement.

Sets and repetitions

Start with 1-2 sets of 6-10 repetitions per exercise. You should finish each set feeling you could have done two or three more. Add repetitions before you add any weight or band tension.

Technique in plain terms

Move slowly and smoothly, keep breathing (never hold your breath during effort), and stop a repetition rather than forcing it. If you cannot keep the movement controlled, use the easier version.

Warm-up and recovery

Five minutes of easy movement first — marching, shoulder rolls, ankle circles. Afterwards, a few minutes of easy walking and comfortable stretching. Mild muscle soreness for a day or two is common; sharp pain is not.

Getting gradually stronger

Only step up when the whole session felt easy twice in a row, and only change one thing at a time: an extra repetition, an extra set, or the next band. If a step feels too much, go back a step — that is part of the plan, not a setback.

Modifications for every ability

Every exercise has a seated or supported version. Hold a counter for balance, use a chair with armrests, shorten the range of motion, or work with bodyweight only. Older adults and anyone new to exercise should start at the gentlest version.

Ask a clinician before you start if…

You have a heart or lung condition, or chest symptoms with activity
You had surgery, a fracture or a joint replacement in the last year
You are pregnant or recently gave birth
You have had falls, fainting or ongoing dizziness
You have uncontrolled blood pressure or blood sugar
A joint is painful, swollen or unstable right now

Stop and get help

Stop exercising and call 911 for chest pain or pressure, severe breathlessness, fainting, or new one-sided weakness or trouble speaking. Call the office at 757-469-1452 for anything below that worries you.

Chest pain or pressure, pain into the jaw or arm
Sudden shortness of breath that is out of keeping with the effort
Fainting, near-fainting, or new severe dizziness
New one-sided weakness, drooping face, or trouble speaking
Sharp joint pain, a pop, or a limb that will not bear weight
Pain that keeps getting worse instead of easing over a day or two

From the weekly library

Week Two: Full-Body Strength Basics

New this week

Published September 7, 2026

Two short full-body sessions you can do at home with light dumbbells or bands.

Do these two sessions on non-consecutive days. Session A (about 20 minutes) - Sit-to-stand from a chair: 2 sets of 10 - Wall or counter push-ups: 2 sets of 8 - Standing row with a band: 2 sets of 10 - Slow march in place: 2 minutes Session B (about 20 minutes) - Step-ups on a low step: 2 sets of 8 each leg - Overhead press with light dumbbells: 2 sets of 8 - Hip hinge with hands on hips: 2 sets of 10 - Gentle standing stretch: 3 minutes Stop any movement that causes pain and rest a full day between sessions.

Educational information only, not medical advice. Check with your care team before starting or changing exercise.

Strength training information here is general education, not a diagnosis and not a plan written for one person. Start conservatively, stop if something hurts, and ask your clinician for clearance before you begin — especially with heart or lung conditions, recent surgery, joint injury, pregnancy, dizziness, or a fall history.