BeStrong
Welcome to the StayAhead BeStrong Program!
Maintaining muscle mass and bone density is essential if you want to stay ahead of aging. The StayAhead BeStrong program is a simple resistance training program that you can do in the comfort of your home.
One of the most important aspects of resistance exercise is making sure you have correct form. Your workouts will be more efficient and safer when you learn to do the exercises correctly. Watch the overview and tutorial videos to learn how.
Overview
Video 1
Navigation
2.5 minutes
Learn the features of the progam and how to best navigate through the videos on this page.
Video 2
Equipment
5 minutes
Learn about the type of equipment you’ll need to do this program.
Video 3
Safety
4 minutes
Safety is essential. Learn three important reminders to keep you safe while lifting weights at home.
Video 4
Protocol
6 minutes
Learn about the amount of weight, number of repetitions, and number of sets to do.
Tutorials
Exercise 1
Squat
5 minutes
The SQUAT is the most fundamental strength exercise. Learn two versions: the goblet squat and the front squat.
Exercise 2
Chest Press
4 minutes
Build upper body strength with the CHEST PRESS. Two versions: Standard chest press and chest fly.
Exercise 3
Row
2.5 minutes
The ROW strengthens the lats, which protect and stabilize the spine while providing shoulder and back strength.
Exercise 4
Shoulder Press
2 minutes
The SHOULDER PRESS is essential for strong arms and shoulders. Learn correct technique to do this exercise safely.
Exercise 5
Dead Lift
2.5 minutes
The DEAD LIFT is a classic hip hinge exercise which strengthens the back side of the body for lifting things from the ground.
Exercise 6
Back Extension
3 minutes
BACK EXTENSION exercises strengthen and tone the upper and lower back and glutes. Two versions: locus and cobra.
Exercise 7
Bridge
2.5 minutes
The BRIDGE is an essential exercise for strengthening the largest muscle in the body: the glutes, as well as the hamstrings.
Exercise 8
Lunge
2 minutes
The LUNGE strengthens all leg muscles, and particularly works the quads and glutes. Two versions: forward and lateral.
Exercise 9
W-Raise
1.5 minutes
The W-RAISE is an effective exercise for strenghtening the upper back without straining the shoulder joint.
Exercise 10
Curl
1.5 minutes
The CURL is an important exercise for keeping the arms strong. It focuses on the biceps and the forearm.
Exercise 11
Tricep Extension
2.5 minutes
The TRICEP EXTENSION strengthens the back side of the upper arm and shoulder. Two versions: overhead and press.
Exercise 12
Hip Hinge
1.5 minutes
The SINGLE LEG HIP HINGE is a challenging exercise for building hip strength and muscles that support balance.
Workouts
WEEK 1
1. Squat – Goblet
2. Chest Press
————–
3. Row
4. Shoulder Press
1. Dead Lift
2. Back Extension – Locust
————–
3. Lunge – forward
4. Bridge
1. Squat – Front
2. W-Raise
————–
3. Curl
4. Tricep Extension – Overhead
WEEK 2
1. Squat – Goblet
2. Chest Press – Fly
————–
3. Row
4. Shoulder Press
1. Dead Lift
2. Back Extension – Cobra
————–
3. Hip Hinge
4. Lunge – Lateral
1. Squat – Front
2. W-Raise
————–
3. Curl – 21’s
4. Tricep Extension – Press