How to Lift Weights With Reps & Sets

It is never too late to begin a weightlifting program.

Though weightlifting has often been stereotyped as the physical fitness choice of bodybuilders and professional wrestlers, "pumping iron" can have tangible as well as visible health benefits for everyone. For example, bones respond to strength training the same way that muscles do--by growing stronger and denser--and a regular weightlifting program can have a beneficial effect on joint pain and fatigue. Most weightlifting routines are outlined in "reps" (repetitions of a single movement) and "sets" (groups of reps).

Things You'll Need

• Set of dumbbells

Instructions

Dumbbell Workout

1. Lie on your back with one dumbbell in each hand. Your triceps should be on the ground, with your forearms vertical. The insides of your wrists should be facing each other. Push the dumbbells straight up in the air. Do three sets of 10 reps each.

2. With a dumbbell in your right hand, step forward into a lunge with your left leg. Bend toward your left leg with your hips. Your chest should be at a 45-degree angle to the floor. Bend your right arm and pull the dumbbell backward in a rowing motion. Do three sets of 15 reps each on each arm, or six sets altogether. Alternate sets between arms.

3. Lie flat on your back with a dumbbell in your right hand and one clutched between your ankles. Your right arm should be straight and holding the dumbbell directly overhead. Perform a sit-up, keeping your legs and your right arm straight and the dumbbell in your hand directly overhead. Do three sets of five reps on each arm, or six sets altogether, again alternating the sets between arms.

4. 

   The push-up is a good exercise for both the core and the arms.

   Get into a wide-legged (straight-armed) push-up position, gripping a dumbbell in each hand. Keeping yourself balanced and your core muscles tight, shift your weight to your left arm and lift the dumbbell in the right in a rowing motion. Your right forearm should be at approximately a 90-degree angle to the floor. Gently lower the dumbbell to the floor, then shift your weight to the right arm and repeat the lift with your left arm. Do three sets of 10 reps each--10 on each arm, 20 lifts altogether.

5. Stand up straight with your legs planted wide and a single dumbbell held against your chest with both hands. Your feet should be pointed out, at about a 45-degree angle to your body. Bend your knees and squat as deeply as you can, keeping your back as straight as possible. Do three sets of 15 reps.

6. Standing with your feet shoulder-width apart, hold a dumbbell at shoulder level in your right hand with palm facing forward. Your right elbow should be bent and held close to your body, and your left arm should be by your side. Bend your knees, then straighten both your right arm and your knees at the same time. Do three sets of 15 reps on each side, or six sets altogether, alternating sets between sides.

7. Put two barbells on the floor in front of you. Stand with your feet a little closer than shoulder-width apart. As you bend over to grab the barbells, extend your left leg behind you as close to parallel with the floor as possible. Keeping your back straight, and with the dumbbells in your hands, bring your left leg down and stand up straight on your right leg. Do three sets of eight reps on each leg or six sets altogether.

8. Stand with your feet a little wider apart than your shoulders and a dumbbell in your right hand. Let your right hand hang between your legs and keep your left by your side. Bend your knees, and in one motion straighten your legs and bring the weight in your right hand up to shoulder level. Your right arm should be straight and parallel with the floor. Do three sets of 15 reps on each side, or six sets altogether, alternating arms.

Tips & Warnings

• In order to choose the right dumbbells for you, try a few of these exercises with a few different weights.

• Always consult your physician before beginning a new exercise program.

• If you are a beginner, start with lighter dumbbells and work up to heavier ones. Do not work yourself too hard at first.

References

• Men's Fitness: The Dumbbell Workout
• Body Building For You: Top 10 Reasons for Weight Lifting