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An exercise for people who are out of shape: Begin with a 2 kg potato bag in each hand. Extend your arms straight out from your sides, hold them there for a full minute, and then relax. After a few weeks, move up to a 5 kg potato bags. Then try 25 kg potato bags, and eventually try to get to where you can lift a 50 kg potato bag in each hand and hold your arms straight for more than a full minute. This is the level I am right now. Once you feel confident at that level, put a potato in each bag.