Strength training offers many benefits other than that rock hard, lean body you've been striving for. It decreases your chances of osteoporosis by keeping your bones dense, helps you move more efficiently, increases your metabolism so you burn more calories and gives you a natural energy boost.
Squats
Step 1
Select a comfortable weight of dumbbells, but make sure that they're not too light. The ideal weight for beginners would be about 10 pounds.
Step 2
Find a secluded and open place in the gym or at your house to work out.
Step 3
Place your feet so that they're shoulder-width apart and slowly begin to lower your butt as though you were sitting in a chair. Your feet should remain flat on the ground. If your heels begin to raise and you cannot keep them on the ground, then do not go down any farther -- this will be your starting point. The goal is to go down as far as you can without raising your heels off the ground. Also, make sure that you're not leaning forward excessively and that your knees are in line with your toes and shoulders.
Step 4
Return back to the starting position and repeat this movement 15 to 20 times.
Step 5
Repeat each set two to three times.
Lunges
Step 1
Select a comfortable weight of dumbbells, but make sure that they're not too light. The ideal weight for beginners would be about 10 pounds.
Step 2
Find a secluded and open place in the gym or at your house to work out.
Step 3
Place feet shoulder-width apart and step forward with one foot. Make sure that the knee of the stationary leg does not touch the ground and that the knee of the lunging leg is in line with the toes.
Step 4
Return back to the starting position, repeat 15 to 20 times and then switch legs.
Step 5
Repeat each set two to three times on each leg.
Cardio
Step 1
Choose your favorite means of cardio, such as running, cycling or swimming.
Step 2
Design a weekly program that will include at least three days of cardio that lasts 30 to 60 minutes.
Step 3
Change the intensity and type of cardio that you're engaging in every two to three weeks in order to avoid an exercise plateau.
Post-Workout Nutrition
Step 1
Consume another one to two servings of your favorite protein powder. You want to consume this within the first hour after your workout.
Step 2
Eat a well-balanced diet. Don't simply depend on exercise for results.
Step 3
Stay hydrated. An athletic person should drink 2/3 fluid ounce per pound of body weight every day, according to Dr. Leroy R. Perry, of the International Sports Medicine Institute.
Tips and Warnings
- Strength train two to three times a week for the best results.
- Make sure that you're engaging in a total body strength-training program. If you only train certain muscle groups of your body and not others, it will lead to poor posture and possible injury.
Things You'll Need
- 10 to 20 pound dumbbells
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