Strength or resistance training is one of the most essential components of achieving optimal health and fitness. Strength training exercises can help prevent bone loss, even in people already suffering from osteoporosis, by slowing the rate of bone loss. Strength training exercises also conserves remaining bone tissue, reducing the risk of fractures. Besides preventing bone density loss, strength training exercises also builds the muscles surrounding the bones in the body and increases flexibility in the joints.

Maintaining strength as you age is very important, as well. Strength is lost at a rapid pace as you get older and must be maintained and/or increased to stay independent in the elder years. Implement strength training exercises into your exercise regimen to stay strong and independent throughout your life!

Strength & Resistance Equipment

Basic Strength-Building Exercises

Total Body

– Squat, Bicep Curl to Shoulder Press

– Lunge, Bicep Curl to Shoulder Press


– Push up

– Dumbbell Press

– Barbell Press

– Medicine Ball Chest Pass


– Dumbbell Row

– Barbell Row

– Seated/Standing Cable Row

– Seated/Standing Lat Pull-Down


– Seated/Standing Dumbbell Shoulder Press

– Seated/Standing Barbell Shoulder Press

– Dumbbell Lateral Raise

– Dumbbell Frontal Raise


– Seated/Standing Dumbbell Curl

– Seated/Standing Barbell Curl

– Seated/Standing Hammer Curl


– Dips

– Cable Press-Down

– Over-Head Cable Extensions

– Dumbbell Kickbacks


– Leg Press

– Squat

– Lunges

– Hamstring Curls

– Good-Mornings

Increasing and or maintaining  your strength level is a great idea for everyone, no matter what age you are. Strength training is the best way to prevent or slow the effects of Osteoporosis, by increasing bone density. Maintaining adequate amounts of strength will increase your independence and quality of life.


Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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