Muscle and Bone

Strengthening
Activities
Understanding Muscles and Bones

• The function of the bones and muscles in our body is to

maintain good posture. As we grow older it becomes weak.
Having a healthy lifestyle helps in strengthening them
especially if you are engaged with strengthening exercises
through proper exercises. We help our bones and muscles to
slow down the processing of muscle and bone problems like
osteoporosis.

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Activities for Strengthening Activities to Strengthen the
the Muscles Bones

• Improving your muscle • Maintaining healthy bones by

eating food good for it is very
strength requires a lot of important. Aside from eating bone
activities especially foods, we can also strengthen our
exercises that require bones by doing activities that
resistance against force or require tension force or impact like
playing basketball, volleyball, long
weights. brisk walking, lawn tennis, and
running. These activities are great
for strengthening our bones.

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Strength Training Benefits

• Helps in strengthening the bones

• Improves the body’s stability and balance
• Helps in improving the posture
• Lessens lower back pain
• Makes you feel younger with slimmer and toned body
• Helps in keeping your body fit.

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Fundamentals of Strength
Training
 Fundamentals of Strength Training
The basics of a strength training program are to improve the capacities of the
bones and muscles in our body to prevent injury.
• How frequent? Train every other day to give the muscles some rest to recover.
Muscles need 48 hours of rest to avoid overused injury.
• Breathe properly. Correct breathing pattern while doing strength training is
essential to keep up.
• The repetitions. The number of repetitions is important to improve your
performance. Doing repetitions before a rest is encouraged to push you further.
It is also known as REPS
• Take a rest in between repetitions. To attain your goal, you need to rest muscles
for them to recover, 30 to 60 seconds of rest between every set is recommended.
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Sample Training Circuit
Directions:
Circuit 1. Prison Lunge

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Circuit 2. Burpee

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Circuit 3. Push Up with Plank

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Circuit 4. Plank with Creepy Crawler

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Circuit 5. Squat and Reach

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Circuit 6. Single Leg Forward Reach

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