If you want to lift weights and are afraid that you do not have the muscular strength to do it, consider using very light dumbbells. Dumbbells are very versatile and come in a wide range of weights, so they are appropriate for beginners who are new to resistance training. You can move dumbbells through a range of movement to isolate and strengthen specific muscles or hold them to exercise the legs in different exercises. Get medical clearance from your physician if you have any serious health issues before you start any new exercise program.
Walking Dumbbell Lunges
The American College of Sports Medicine recommends that healthy adults do two weekly sessions of resistance training that includes eight to 12 different exercises. You can do that with dumbbells, progressing from lighter to heavier weights, if that is appropriate for your fitness goals. Start with walking lunges by selecting 2- or 3-lb. dumbbells and holding one in each hand. Step the right foot forward until your right knee forms a 90-degree angle over the right ankle. Step forward with the left foot, keeping your lower abs engaged and walk for 15 to 20 paces before turning back and walking back. This works the quadriceps of the thighs and gluteus maximus of the hips to give you a strong gait while shaping legs and hips.
Standing Dumbbell Bicep Curls
If you are a beginner, you may worry that you are not getting the best workout by using dumbbells. However, using free weights, such as dumbbells, are as effective as using weight machines like a leg press because you are contracting specific muscles in each exercise -- something you can feel each time you do a rep.
Move on to standing bicep curls to strengthen and define the upper arm muscles that flex and extend the arms. Stand with your feet hip width apart, chest tall and lower abs engaged. Holding a very light weight, such as a 2- to 3-lb. dumbbell in each hand. Bend your right elbow and draw your right fist towards your right shoulder. Lower slowly and repeat to the left side. Do eight to 12 reps on each side.
Single Dumbbell Tricep Kickbacks
Work opposing muscle groups with your dumbbell workout to make sure you develop even muscular strength of each muscle group. After the biceps, do single tricep kickbacks. Stand with your left foot planted into the floor and left knee bent and step your right foot back, keeping it straight. Keep your lower abs engaged as you hold a 2- to 3-lb. dumbbell in your right hand: hold the stem of the dumbbell the way you'd hold a tennis racket. Bend your right elbow until the dumbbell is nearly touching your right shoulder. Slowly extend your right arm to straight to work the upper tricep before repeating for eight to 12 reps. Do the same on the left side.
Dumbbell Side Raises Shape Shoulders
Exercise your shoulders, or deltoids with dumbbell side raises. Stand with your feet together, knees bent slightly, chest tall and lower abs engaged. Holding a 2- to 3-lb. dumbbell in each hand, bend your elbows and begin the movement with your hands together in front of your chest, dumbbells touching. Keep your shoulder blades down away from your ears. Keeping your elbows bent, lift your elbows until they are horizontal and in line with your shoulders. Pause before you lower your elbows and return to the starting position. Do eight to 12 reps.
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