Exercising with weights, or strength training, helps to prevent bone loss, helps to strengthen joints and decrease your chance of injury, and it may help you to control pain and increase range of motion limited by conditions like arthritis or osteoporosis. Exercises using hand weights not only develop strong bones but increase your ability to enjoy activities from safely picking up your child or grandchild to rock climbing.
Weights
Start arm and shoulder weight-bearing exercises with light hand-held weights or dumbbells that range between 2 and 5 lbs., gradually increasing weights to between 5 and 20 lbs., depending on your ability. Lift the weight as directed but limit your repetitions to between 10 and 15 for beginners, and then to between 8 and 12 repetitions as you increase the poundage. This ensures that you're building muscle and bone without bulking up, and that you're reducing your chance of injury.
Positioning
Maintain proper form and technique while lifting hand weights, regardless of their poundage. Keep your back straight and stomach pulled in, especially when you're standing or sitting for hand weight exercises of the wrists, arms and shoulders. If you have to swing your body to lift the weight, your weights are too heavy.
Shoulder Lift
Shoulder lifts work the muscles in the upper back and shoulders and the biceps and triceps muscles of the upper arms. Grasp free weights in each hand. Lift your hands to shoulder height, squeezing the shoulder blades together so that your hands are parallel to your shoulder. Keeping your back straight, lift your hands above your head until the weights are on a line with the shoulder, fingers facing forward. Hold the lift for a few seconds and then lower. Repeat this over-the-head lift between 5 and 10 times. As you grow stronger, increase your weight poundage.
Hammer Curls
Hammer curls work the biceps and triceps muscles, as well as your wrist joints. Stand or sit with a straight back, a lightweight dumbbell in each hand. Keep your elbows close to your body while lifting the right hand, thumb side up, palm facing toward the body, toward your right shoulder. Lower and lift the left hand, thumb side up, toward your left shoulder. Repeat this sequence between 10 and 12 times with a weight that is comfortable to you.
Preacher Curls
Preacher curls work the biceps and triceps muscles, but also provide a good weight-bearing move for your fingers, wrists, elbow and shoulder joint. Sit on a chair or stand comfortably, back straight and stomach pulled in. With a weight grasped in your right hand, extend your right arm down by your side. Place your left hand against your right hip or waist and then tuck in the lower abdominal muscles. Lift the right arm straight up toward your shoulder. At the top of the lift, slightly curl your pinkie finger inward toward your chest. Hold for several seconds and then slowly lower. Repeat between 5 to 7 more lifts on the right side and then switch sides and work the left arm.
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