It’s a common misconception that only people who want to get buff should engage in strength training. While you might not enter the Olympics with your record-breaking dead lift, all of us can benefit from using weights and from doing bodyweight exercises.
4) Soup Can Curls
The Arthritis Foundation suggests that even using something as light as a soup can (16 ounces) can have a beneficial effect on arthritis and increase range of motion. Do 10-15 bicep curls for each arm, standing with feet hip width apart.
5) Braced Squat
Grab a soup can or weight in each hand and hold them out in front of you with hands at shoulder level while gently lowering your hips at the same time. Return to starting position, making sure never to extend the knees beyond a 90 degree angle. Do 10-15 repetitions.
6) Wall Push-Ups
This gentler version of a push-up works your chest muscles. Stand about 2 feet from a wall and place your hands on the wall in front of you, about shoulder width apart. Bend your arms until your body is leaning into the wall and then return to your starting position without locking your arms. Do 10-15 repetitions.
7) Leg Lifts
Even something as simple as the good old-fashioned leg lift, which uses your own body weight to help strengthen your muscles around your hips, can be extremely beneficial at reducing knee pain and increasing stability. Lay on your side and slowly lift your top leg up and then bring it back down to meet your other leg. Do not tilt or twist your hips during the movement as this will reduce the effectiveness of the exercise. Do 10-15 reps for each leg.
8) Princess Lunges
This exercise gets its name from a backwards step, like a curtsy. With a weight in each hand, bend at the knees and place your right foot behind you, keeping the left knee extended no more than 90 degrees, placing your right knee on the ground if you are able. Do 10 reps and then switch sides and repeat.