According to Mayo Clinic.com, strength training helps build muscle and strengthens bones. Although lifting heavy weights will add visible bulk to your body and make strength gains more apparent, lifting smaller free weights will benefit you, too. They are ideal for people who want to maintain fitness and keep healthy. Small weights usually come coated with rubber or neoprene to make them more comfortable to grip. You can purchase them singly or as part of a weight set, which usually includes a rack for storing them.
Form
Just because you're lifting smaller weights doesn't mean that you can ignore your form. Smaller weights may even encourage you to swing the weights, using momentum to complete a motion. To avoid injury and to exercise efficiently, it's important that you isolate and control your movements. This means keeping your back straight during most exercises, your feet shoulder-width apart and your knees slightly bent. For arm exercises, keep your elbows stable and tucked into your body rather than flailing them about. When using small weights clutched behind the knee for leg exercises, keep your movements controlled and precise. Avoid bucking. Watch yourself in a mirror to make sure you perform every move with perfect form. If you're having trouble, try slowing down or practicing first without holding any weight.
Repetitions
Small weights can help firm up muscles and are often used for rehabilitation purposes. Because the goal isn't to bulk up or to make massive strength gains, MayoClinic.com suggests doing one set of 10 to 15 reps of most exercises. Doing fewer reps may not strain your muscles enough for benefit. Although doing more reps won't make you stronger, it will build up your endurance, if that is one of your goals. If you are using weights for injury rehabilitation, follow the guidelines set by your physician or trainer.
Variations
You can perform most exercises in a variety of positions, which will engage different stabilizer muscles and round out your workout. You can perform shoulder presses, for example, while standing up or sitting down on a bench. Sitting on an exercise ball while lifting will also engage the abdominal and back muscles. Instead of only doing lunges while holding your weights, perform step-ups onto an aerobic bench or a common stair step. Add weights to your walking routine to work your arms while you work your heart.
Challenge Yourself
You don't need to increase the weight you're lifting to give yourself a more challenging workout. Slow down the pace of your lifting. If you normally take two seconds to complete a bicep curl, try slowing down until it takes you 10 seconds. Another option is to pause in the middle of an exercise when your muscles are fully contracted and hold the position for 5 to 10 seconds before completing the movement.
Member Comments