Improving muscle strength and endurance makes activities of daily living easier to perform. Increased muscular strength also improves bone health and decreases body fat percentage. Using 5-lb. free weights to challenge the muscles of the body is easy at home and at the gym. To increase the benefits of strength training using 5-lb. weights, incorporate multiple muscle groups by performing compound movements.
Squat with Overhead Press
Step 1
Stand with your legs shoulder-width apart. Bend your elbows and hold the weights at shoulder height, with your palms facing out.
Step 2
Exhale and bend your knees, lowering your butt toward your heels and simultaneously extending your arms up overhead. Inhale and return to a standing position. Bring your arms back to shoulder height with your palms facing forward.
Step 3
Repeat this exercise for two to three sets, 12 to 15 repetitions each.
Push-Up with Arm Raise
Step 1
Place your hands shoulder-width apart on the ground. Men, assume a push-up position with your toes on the ground and your legs wider than shoulder-width. Women, assume a modified push-up position with your knees on the ground and wider than shoulder-width.
Step 2
Position the weights in your hands with your palms facing each other, knuckles on the ground. Keep your spine neutral. Inhale and lower your body toward the ground. Exhale and return to your starting position.
Step 3
Lift your right arm up off the ground at the top of the push-up, and extend it straight out in front of you while keeping your head down and your spine neutral. Lower your right hand toward the ground and, without rest, perform another push-up. At the top of this push-up, lift your left arm straight out in front of you. Repeat, alternating sides for two to three sets of 12 to 15 repetitions each.
Seated Torso Twists
Step 1
Sit on a fitness mat with your legs out in front of you. Bend your knees and place your heels on the floor. Contract your abdominal muscles. Hold one 5-lb. dumbbell out in front of you.
Step 2
Sit up tall and lean back from your hips. From this position, rotate your torso to the right and lower the weight to 6 inches off the ground. Return to center with your arms extended and rotate to the left. Then rotate back to the center to complete one repetition.
Step 3
Exhale as your rotate and inhale as your bring the weight back to center.
Tips and Warnings
- When performing the squat, lower your body only to the point where you are able to keep your heels on the ground. Keep your back straight and head aligned with your spine during all exercises. Exhale during the lift portion of the exercise. Inhale during the lowering portion of the exercise.
- Consult with a physician before beginning any exercise program.
Things You'll Need
- Exercise mat
References
- "Strength Training Anatomy;" Frederic Delavier; 2006
- ABC-of-Fitness: Fitness Exercises
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