How to Begin a Weight Training Workout Regimen
There are only seven exercises that you need to perform three to four times a week in order to keep your body toned and help prevent back problems. Just follow these steps.
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Things You'll Need
- Small soup cans or 2 to 3 lb. hand weights
- A carpeted floor, rug or mat for the leg lifts
Instructions
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Warm-Up and Upper Body Weight Training
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Select some weights, such as small soup cans, or 2 to 3 pound hand weights. Do a few stretches to limber up, relax and prepare your joints and muscles. Stretch wherever you feel stiffness or think it is necessary before you begin your weight training workout.
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2
Perform the shoulder press. Stand upright holding your weights right next to your shoulders. Raise the weights straight up until your arms are straight, and then turn your palms forward (it's okay if the weights touch). Pause and then bring the weights slowly down to the starting position.
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3
Try upright rows. Hold the weights on your thighs, palms facing toward you. Lift them slowly to just below your chin--your elbows should be pointed out and up, slightly higher than the weights. Pause and then lower the weights to the starting position.
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4
Perform curls. Hold your weights next to your thighs with your palms facing forward and keep your elbows next to your body. Slowly lift the weights in an arc until they are about shoulder height. Pause and then slowly let the weight down, in an arc, until you reach the starting position.
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Do bent-over rows. With feet slightly apart, bend over forward until your weights are resting on the ground. Slowly lift the weights up until they chest your chest, and your elbows will be pointing outward. Pause and then slowly lower the weights to just above the ground.
Lower Body Weight Training and Cool Down
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Get active with squats. Hold your weights up against your chest below your chin. With feet about shoulder-width apart, bend your knees and lower yourself down until your thighs are almost parallel to the ground. Then slowly raise yourself back up.
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Try dead lifts. Lower your weights to the ground in front of you until you are in a squat position. Slowly lift the weights up until you are in a full standing position with your weights at your sides, shoulders slightly back. Repeat the exercise, using your legs and back to lower the weights to the floor.
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Finish up with leg lifts. Lie on your back on your floor (you do not need weights). Slowly lift both of your legs at the same time, keeping them straight with knees locked. Lift them as high as you can, and then slowly lower them back to the starting position.
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Finish up with cool down stretches. Stretch wherever you feel stiffness.
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Tips & Warnings
For beginners, repeat each strength training exercise for up to 14 repetitions or as your strength allows.
If your strength increases to the point that you can repeat each exercise 15 times, repeat the exercises a second set of repetitions for a complete weight training workout.
It is not necessary to increase your weights beyond 3 pounds. Performing this weight training workout 3 to 4 times a week can keep you toned for a lifetime.
