Working out with weights is a type of strength training, and it has phenomenal physical benefits. Although many people neglect weight routines in favor of cardio exercises, the best workouts combine both to burn calories, tone muscle and keep your body in the best physical shape possible. It is important to note that lifting weights can carry a risk of injury, however, so always make sure you're following proper form and technique.
Benefits
Working out with weights strengthens bones, reducing risks of osteoporosis and general injuries. It also improves your stamina, helps manage pain and other chronic conditions and aids weight loss and healthy weight maintenance. In fact, strength training and weightlifting benefit the body in different ways from aerobic and flexibility exercises, so no workout routine is complete without all three elements.
Equipment
Dumbbells are the most common tool for weight-training exercises, but you can also use a kettlebell, barbells, strap-on weights or your own body weight. The purpose of each piece of equipment is the same: they're all meant to provide varying degrees of resistance against performing certain exercises. The resistance forces muscles to work harder, blasting body fat and increasing your percentage of lean muscle mass.
Arms
One of the most popular arm exercises is a bicep curl. In addition to challenging bicep muscles, the movement works the trapezius, delts, rotator cuff, flexors and stabilizing muscles. To do it, hold a dumbbell in each hand with arms at your sides, palms facing outward. Keeping your elbows close to your body, your shoulders straight and your abs tight, pull each dumbbell upward until your hands near your shoulders. Repeat the movement for eight to 12 reps total or until you feel fatigued.
Legs
The step-up exercise is one of the best weighted movements to do because it works abs, glutes and back muscles as well as hamstrings and quadriceps. Begin with a bench or stool that isn't more than 12 inches high. Hold a medium to heavy dumbbell in each hand with arms at your sides. With your right leg first, step up onto the stool and follow with your left foot. Then move your right foot back down to the floor, following with your left again. Repeat on the left side. Do a total of about 12 repetitions on each leg with challenging weights. If you intend to build endurance rather than strength, hold lighter weights and complete more repetitions.
Chest and Back
Work your back and chest with a fly and a press, both of which you can do from the floor. Lie on your back with knees bent and feet flat on the floor. Hold a medium to heavy dumbbell in each hand. For a press, begin with your elbows bent at about 90 degrees and your palms facing your feet. Press dumbbells up until your arms are nearly straight, keeping the weights at chest level before slowly lowering down. For a fly, hold weights out at your sides with arms extended and elbows slightly bent. Lift weights up, squeezing chest muscles as you go, and slowly lower back down. Do eight to 12 reps of each movement.
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