Stop Resisting - Start Lifting

When you think of weight training, you may think of energetic young men pumping iron at the gym. But these exercises can be done at home by people of all ages. All you need is a set of free weights and the will to use them.

Give it a try and you will find that weight training not only improves your general well-being, but it can also help to prevent and treat many health conditions, including osteoporosis, hypertension, type 2 diabetes, and various metabolic disorders.

What’s the First Step?

Step number one is committing to a program. Make it easy to set a regular routine by keeping your workouts fun. Try to incorporate as much variety as possible. Instead of challenging yourself by increasing the weight, try to lift a few more repetitions. Occasionally attempt more difficult exercises and progressively increase the weight you are lifting.

In terms of equipment, all you need is some gym attire, a good pair of shoes, and a set of weights. Start with a set of 5- to 15-pound dumbbells for women and 15- to 25-pound dumbbells for men.

You’re on Your Way

The following exercise program will work your entire body. Begin with one set of 15 to 20 repetitions of each exercise three to four times each week on alternate days. The goal is to work up to three sets of 10 to 15 repetitions per workout.

Remember to breathe slowly and rhythmically as you perfect your technique.

If you start slowly, you will soon enjoy the abundant energy that accompanies a fit and strong body!

Your Weight-Training Routine

Standing Dumbbell Bicep Curls:

Grasp the dumbbells with your palms facing forward. Bend your elbows and tuck them in at your sides. Tighten your abdominal muscles and curl the right dumbbell up toward your shoulder. Slowly lower the dumbbell to the starting position and repeat the movement with your left arm.

Dumbbell Squat to Shoulder Press:

Stand up straight with your feet shoulder-width apart and your toes pointed forward. Tighten your abdominal muscles and pick up a dumbbell in each hand. Rest dumbbells on your shoulders with your palms facing forward. Bend at the hips and knees, as if you were about to sit in a chair, and pause for a moment. Without moving your back, straighten your hips and knees to the starting position; then, keeping your weight on the back of your feet, not on your toes, extend your arms and raise the dumbbells so that they meet over your head. Lower the dumbbells and rest them on your shoulders.

Abdominal Plank:

Lie face down on a mat on the floor. Place your palms and forearms flat on the mat and bend your elbows at a 90-degree angle. Extend your legs behind you and push your toes into the mat. Tighten your abdominal muscles and raise your body so that only your palms, forearms, and toes touch the mat. Keep your tummy muscles tight and hold your head, back, and legs in a straight line. Hold this position for as long as you can; then lower.

Overhead Tricep Extension:

Sit on a chair in an upright position. Grasp a dumbbell in each hand, holding your palms facing each other. Fully extend your arms and raise the dumbbells over your head. Slowly lower the weight behind your head, but only until your elbows are bent at a 90-degree angle. From this position, fully extend your arms to lift the weight back up again.

One-Arm Row:

Grasp a dumbbell in your right hand with your palms facing your body. Standing with your left leg forward, bend your hips slightly, and place your left hand on your left thigh. Bend your right elbow, and holding it as close to your body as possible, pull the dumbbell up toward your body. Change sides.

Kneeling Alternate Arm and Leg:

Kneel on your hands and knees so that your knees are bent at a 90-degree angle and your back is straight. Extend your left arm forward while extending your right leg behind. Your hands should be directly below your shoulders and your leg should form a straight line with your hip, knee, and ankle. Hold for one or two seconds before slowly returning to the starting position.