When it comes to weight training, newcomers to exercise are often intimidated by the idea of spending hours in the gym. According to Edward Laskowski, M.D., co-director of the Mayo Clinic Sports Medicine Center, you can see significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week. To do exercises use free weights, which are portable, easy to store and versatile.
Chest Exercises
Free weight chest exercises, like bench presses, chest presses, flys and around-the-worlds, work the pectoral muscles. Bench presses require a barbell and bench; the rest of the exercises are done with dumbbells.
To do around-the-worlds, lie face-up on a bench with your arms extended above your head and dumbbells held in your hands, with your palms facing up. Move your arms away from your body then towards your body in a circular motion until the dumbbells are above your thighs. Slowly return the weights to the starting point and repeat.
Back Exercises
Bent-over rows and pullovers work your back muscles and they can be done with dumbbells or a barbell. Pullovers require a weight bench and they are done from a face-up position. Hold the bar above your chest with a shoulder-width grip and elbows slightly bent. Slowly lower the bar behind your head in a steady, arcing motion, then lift it back up. This exercise works the latissimus dorsi and upper pecs simultaneously.
Bent-over rows are performed while holding dumbbells or the barbell in front of your body while in a bent-over position. Pull the bar up to your stomach, lower it back down and repeat.
Shoulder Exercises
Overhead presses, lateral raises and upright rows work the deltoids and trapezius muscles. The delts are on the sides of the shoulders and the traps run from the upper chest over the collar bones. Overhead presses are done by lifting weights above your head, then lowering them back to shoulder height. You can use a barbell or dumbbells to do these, and you can perform them from a standing or seated position.
Lateral raises work the medial delts and they are performed by lifting dumbbells in the air to your sides then lowering them back down.
Triceps and Biceps Exercises
Triceps extensions work the triceps, which are found on the back of the upper arms. From a lying position on a bench, hold dumbbells straight above your chest with your palms facing each other and lower and raise them by bending your elbows. A standing triceps extension is done by holding a dumbbell above you, then lowering and lifting it behind your head by bending your elbow.
Barbell curls work your biceps, which are found on the front of your upper arms. To do these, hold a barbell in front of your thighs with an underhand, shoulder-width grip. Steadily lift the bar up toward your chest and squeeze your biceps forcefully. Slowly lower the bar and repeat. You can also do this exercise with dumbbells.
Lower Body Exercises
Squats, lunges and step-ups all work the glutes, quads and hamstrings. With the exception of step-ups, these exercises can be performed with dumbbells or a barbell. To do squats, stand with your feet slightly wider than shoulder-width apart, then lower and lift your body by bending your knees. Hold a barbell across the top of your shoulders or hold dumbbells at your sides.
To do step-ups, stand in front of a bench or step stool, place your right foot on top, then your left foot next to it. Carefully step down and repeat with your left foot leading. Hold dumbbells at your sides.
Ab Exercises
Russian twists, push crunches and side bends are ab exercises that can be done with dumbbells. To do Russian twists, sit on the floor with your back at an angle to the floor, hold the dumbbell with both hands, then rotate your body back and forth to your right and left side in a steady motion. Move the dumbbell to the outside of your hips when doing these.
Push crunches require a decline bench and they are done with a barbell or dumbbells held straight above your chest. Lying face-up on the bench with your lower legs under the padded supports, lift your shoulders off the bench and push the weights toward the sky. Slowly lower your shoulders back down and repeat.
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