You should strength-train twice each week, according to the American College of Sports Medicine. A weight workout should exercise each of your major muscle groups, including your arms, legs, chest, back, shoulders and core. Pick eight to 10 exercises and group them together into a full-body workout that you can finish in about 30 minutes. Perform one or two sets of 12 repetitions for each exercise. A sample workout consists of bicep curls, tricep kickbacks, shoulder press, wide-grip pull downs, inclined press, seated leg press, Swiss ball crunches and pushups.
Arms
Bicep curls work the front of your arms. Stand with your feet shoulder-width apart, holding dumbbells relaxed in front of your thighs, palms out. Bend your elbow, curling the weight toward your shoulder. Pause a few inches from your shoulder then slowly return to the starting position. Tricep kickbacks work the back of your arm. Rest your right knee and left hand on a bench, back parallel to the floor. Holding a light weight and keeping your back flat, straighten your arm. Pause once your arm is straight without locking your elbow. Bend to return to the starting position.
Shoulders
The shoulder press works all of the muscles in your shoulder while ensuring you use proper technique. Sit with your back flat against the seat, grip the handles and press up until your arms are straight. Don't lock your elbows. Slowly lower back to the starting position. You can also use dumbbells, but get a workout partner to spot you.
Back
Use a wide-grip pull-down to work your lats, the large muscle in the middle of your back. Pull the handle down as you secure your knees under the provided pad. Position your hands on the outside of the handle where it bends. Lean back slightly and pull the bar down until the bar gently touches your chest just above the breast bone. Straighten your arms to return to the starting position.
Chest
The inclined press will work your chest muscles. Sit on an included bench with dumbbells, weights resting on your chest and the back of your arm parallel to the floor. With your palms facing away from you, slowly straighten your arms bringing the weights together at the top. Return to the starting position.
Legs
The seated leg press works all the major muscles in your legs. Take a seat, pressing your back against the pad. Place your feet on the platform with your knees bent at a 90-degree angle. Push the platform while straightening your legs, keeping your knees from going over your toes. Pause at the top without locking your knees, then return to the starting position.
Core
Grab a Swiss ball from the group class room and take a seat with your thighs parallel to the floor. Scoot down until your upper back is the only thing being supported by the ball. Keep your core tight and your back flat. Perform crunches just as you would on the floor.
Pushups
Pushups work your entire body. From a kneeling position, step back so your feet are together with your toes on the floor. Your weight should be centered on top of your hands. Bend your arms until your nose touches the floor, keeping your back straight and supported. Push back up.
References
- MayoClinic.com: Weight Training; Improve Your Muscular Fitness
- MayoClinic.com: Weight Training Do's and Don'ts of Proper Technique
- American Council on Exercise: What is the Difference Between Total Body Strength Training Routines and Split Routines
- American College of Sports Medicine: Guidelines for Healthy Adults Under Age 65
- American Council on Exercise: Exercise Library
- "A Guide to Personal Fitness Training"; Mary York; 2003
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