Hand weights are a workout tool appropriate available in a range from 1 to 150 lbs.. Hand weights often consist of a metal core either unfinished or coated in plastic or foam, and are a type of free weight, meaning the equipment does not restrict your body's movement. Although free weights might increase your risk of injury when not used correctly, they also benefit your body by recruiting stabilizer muscles as you work out, according to Sports Fitness Advisor. Additionally, the versatility of hand weights, both in the range of weights and number of body parts you can work using them, allows you to tone your entire body.
Step 1
Select your hand weights. Choose weights heavy enough to challenge you but light enough to lift safely and with good form. Pick weights with handles that fit comfortably in the palm of your hand and do not cause fatigue simply from gripping them. Practice grasping the handles to ensure they have a good gripping surface.
Step 2
Tone your upper body with dumbbell exercises for your chest, shoulders, biceps, triceps and upper back. Chest exercises include chest presses and flies, and shoulder exercises encompass shoulder presses, front raises and lateral raises. Bicep curls and tricep extensions work your biceps and triceps, respectively, while bent-over and upright rows focus on the muscles of your upper back.
Step 3
Target your core muscles, including those of your front abdominals, side abdominals and lower back. Seated trunk rotations using a hand weight strengthen both your rectus and transverse abdominis. Standing lifts and wood chops with a dumbbell focus on the same muscles as well as your obliques. Practice planks while propped up on your hand weights instead of the floor to work your abdominal and lower back muscles.
Step 4
Strengthen your lower body by practicing free weight exercises with your hand weights. Dumbbell lunges and dumbbell squats work your glutes, hip flexors, quads, hamstrings and calves. Dumbbell deadlifts work your back muscles in addition to the muscles of your lower body. Because the bulk of your body's muscle mass rests in your lower body, you might be able to use heavier weights when working your legs than when working your upper body.
Step 5
Perform your strength-training exercises at least two days per week, in sets of eight to 12 repetitions, recommends the American College of Sports Medicine. Include eight to 10 different exercises in each session.
Tips and Warnings
- Consult with your health care provider before beginning a new fitness program. Perfect your form with light weights prior to working out with heavier weights. Move up to heavier weights gradually to allow your tendon and ligament strength to keep pace with your muscular strength. Exercise your front body, back body and both sides of your body equally.
- Avoid carrying hand weights when walking for exercise, as they can increase your risk of joint injury and might raise your blood pressure, cautions Dr. Stephen Ball and registered dietitian Jessica Kovarik of the University of Missouri Extension.
Things You'll Need
- Hand weights in a variety of sizes
References
- American College of Sports Medicine: Selecting and Effectively Using Free Weights
- Sports Fitness Advisor: Over 20 Dumbbell Exercises Complete with Animated Diagrams
- American Council on Exercise: Ab Exercises
- Georgia State University: Lower Body Strength Training Exercises
- University of Missouri Extension: Food and Fitness
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