MayoClinic.com says that it doesn't matter what method you use for strength training to gain tone and muscles definition, only that you include it as a "key component" in your workouts. Use standard bodybuilding routines for effective strength training, and use dumbbells to give you flexibility in moving to different levels. Bodybuilders follow a system of exercise repetitions done in three sets to work each muscle group. In time, your muscles will respond to the work you are demanding of them and will become stronger and larger to meet those demands.
A Beginning Workout
Step 1
Walk, bike or use a cardio machine for five to 10 minutes before beginning your strength training session to warm up your muscles.
Step 2
Lift the dumbbell 10 times for your first set of exercises. MayoClinic.com suggests beginning with a weight that will tire your muscles after 12 repetitions to the point where you feel you can't do even one more repetition.
Step 3
Rest for 15 to 30 seconds, says Joyce Vedral, fitness expert and author of "Weight Training Made Easy."
Step 4
Do another set of repetitions using the same weight. Rest again for 15 to 30 seconds.
Step 5
Complete the third set of exercises.
Step 6
Stretch each muscle group you worked to prevent your muscles from tightening. Hold each stretch for 30 seconds for maximum effectiveness.
Advanced Workouts
Step 1
Do cardio exercises for five to 10 minutes to warm up and increase your heart rate to move blood and oxygen to your muscles.
Step 2
Lift the dumbbell for 12 repetitions on one exercise with a 5-lb. dumbbell. If your beginning workouts started with 10-lb. dumbbells, begin at that level.
Step 3
Lift a 7-lb. dumbbell for 10 repetitions for the second set. Use a weight approximately 2 or 3 lbs. heavier than the first weight.
Step 4
Rest for 15 to 30 seconds.
Step 5
Lift a 10-lb. dumbbell for eight repetitions, or add 2 to 3 lbs. more than the amount used in your second set.
Step 6
Stretch the muscle for 30 seconds.
Tips and Warnings
- Many bodybuilders work their upper body muscles---arms, back and shoulders---one day and their lower bodies---legs, hips and buttocks---on another day. Begin with light weights of 3 to 5 lbs. and work up to heavier weights gradually over a period of months. MayoClinic.com recommends moving to heavier weights when you are able to complete more than 15 repetitions easily with your current weight. Exercise your abdominals daily. Not only will you build lean muscles using strength training, but according to MayoClinic.com, you will also strengthen bone density, help control your weight and help prevent injuries to other parts of your body.
- According to Joyce Vedral, muscles need 48 hours to recover from a workout, so schedule your workouts to train different muscles on different days. Expect some achy muscles, but consult with a doctor if you experience sharp pain or if your aches don't go away in two to three days.
Things You'll Need
- Dumbbells
References
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier
- Mayo Clinic: Strength Training: Getting Started
- "Weight Training Made Easy"; Joyce L. Vedral; 1997
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