How to Get Started in Weight Training

You can get started in weight training with only minimal effort. You can elect to weight train at home, in the gym or at the park. Before you begin, however, you should consult with a doctor to be sure that you are healthy enough to embark on weight training to avoid potentially serious injuries like dislocated joints and muscle pulls.

Instructions

Difficulty: Easy

Things You’ll Need:

• Chair
• Dumbbells
• Exercise ball

Get Started in Weight Training

1. Get started by warming up with 5 to 10 minutes of jogging in place.
2. Begin with floor squats using your exercise ball for support. Place your feet wider than shoulder width apart and place your hands on the ball. While holding in your abs (stomach muscles) lower your rump until it is as close to parallel with the floor as you can manage.
3. Stand a few feet from a wall to do modified push ups. Place your hands about shoulder width apart on the wall. Without bowing your back, hold your abs taut and lower yourself towards the wall and back again.
4. Rest your hand on a chair for support during your lunges. Stand with one foot about 3 feet in front of the other. With your head up and abs taut, bend your knee and lower your body towards the floor. Repeat with feet in the opposite positions.
5. Grasp your dumbbells and bend at the waist until your torso is parallel with the floor. Slowly raise your arms straight out to shoulder height. Hold the pose for 15 seconds or so before slowly lowering your arms.
6. Place your exercise ball on the floor resting just atop your feet. Bend at the waist with your back straight and grab the ball. Slowly roll the ball up your legs without bending your back. Only your hips will move when performed properly.
7. Work your biceps. Holding your dumbbells, stand with your feet together hip distance apart. Place your hands palm up in front of you and slowly lift the dumbbells. Keep your biceps taut as you lower your arms for the next rep.
8. Modify your bicep workout. Hold your hands in front of your body with your palms facing each other. Hold your abs in, and slowly lift your arms out to your sides up to shoulder height.

Tips & Warnings

• All of these weight training exercises should be performed 10 to 16 times each.
• Add more weight to dumbbells lifts once you can perform your reps without muscle exhaustion.

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