Begin by standing on a comfortable surface, where you have plenty of room at each side.
With a 5-kg potato sack in each hand, extend your arms straight out from your sides and hold them there as long as you can. Try to reach a full minute, and then relax.
Each day you’ll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10-kg potato sacks.
Then try 50-kg potato sacks and then eventually try to get to where you can lift a 100-kg potato sack in each hand and hold your arms straight for more than a full minute. (I’m already at this level.)
After you feel confident at that level, put a potato in each of the sacks…
Well back to usual.. 1 Timothy 4:8 For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.