Weight-Lifting Exercises
Have no fear, here are some moves you can do either at the gym or at home with weights. It's a start. The main thing is to get comfortable lifting weights. Once you're comfortable, break out of your comfort zone and try new exercises.
More: 10 Weightlifting Exercises for Beginners
Terminology you should know:
- Reps: The number of times you repeat movement in an exercise.
- Sets: The number of completed rounds.
Warm-Up
Get your body warmed up before you start lifting weights. Hop on a bike, step on a treadmill, or try an elliptical for five minutes. You want to get your muscles warmed up so you don't injure yourself.
Here are a few exercises to help you get started:
Use weights ranging from 8 pounds to 15, depending on your comfort level. As you build more strength, you can lift heavier weights.
Bicep Curl
Stand tall with shoulders back and feet hip-width apart. Keep your arms near your sides, palms facing forward with weights in your hands. Bend from the elbow so you're creating a 90-degree angle; your forearms should be parallel to the floor. This is your start/end position. From here, lift the weights toward your shoulders; keep your elbows glued to your sides. Your elbows never move. Raise up and then lower to that 90-degree angle (start position). Try to do three sets of 12 to 15 reps. Give yourself one minute of rest in between each set.
More: 10 Ways to Build Biceps
Bench Press
You can either do this with a bar or dumbbells. Lie down, facing upward, on a flat bench. Hold the bar, hands should be a little wider than shoulder width, parallel to your chest. Your elbows are bent at a 90-degree angle. With your back flat on the bench, press up. If you feel your back start to arch, place your feet on the bench, knees bent—this will help support your back. Lower the bar down, but not all the way to your chest. Lower it so your elbows are even with the bench. Try to do three sets of 12 to 15 reps. Again, break in between each set.
More: 12 Tips for a Better Bench Press
Upright Row
Stand tall, feet hip-width apart, arms are down with your forearms facing your thighs (dumbbells in hands). This is your start/end position. Bend your elbows to pull the weights up toward your shoulders. Raise your arms until they are parallel to the floor. Your elbows should be in an even line with your shoulders as you lift. Lower to start position. Try three sets of 12 to 15 reps. Break in between each set.Squat
Stand with feet shoulder-width apart and hold dumbbells in your hands. This is your start/end position. Push your hips backwards as if you're going to sit in a chair. Keep pushing back, bend your knees and lower until your thighs are parallel to the floor. Activate your muscles and push back up to standing position. Do three sets of 12 to 15 reps. Break in between each set.
More: Strength Train With Squats
Cooldown
Take a few minutes to allow your body to cooldown. Stretch the muscles you just worked and slowly let your heart rate steady out. This will help you prevent aches and pains.Note: It's always important to speak with your doctor before starting a workout program.
More: Importance of Cooldown
Stay in shape in a fitness class.
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