You can build up your strength and muscle mass through methods of resistance training. Many people will not realise that strength training done correctly will also reinforce tendons, ligaments and even build up bone density.
There is no reason not to start strength training even if you’re a novice gym goer. It will increase muscle size and definition. Boost your metabolism, joint function and keeps the heart healthy. People do tend to shy away from strength training, so to help you out here are a few easy exercises using dumbbells.
Squats
Squats are more advanced exercises with barbells, and would require personal training to make sure you are performing them correctly, and without causing yourself injury. Squats with dumbbells are an easier objective. Stand straight with dumbbells in each hand making sure your palms are facing inwards towards your body. Slowly bend your knees with your back straight until your thighs are parallel to the floor. Do 10 reps to begin with, using approximately 15kg in each hand.
Lunges
Training your big leg muscles will not only help the legs but will also stimulate other muscle body groups as well, so they are well worth putting in the extra time. With this exercise start with 10Kg weights in both hands and steadily increase the weight. Stand up straight with your dumbbells by your sides for the starting position. Step forward, lowering yourself so that your following knee is 2 inches of the floor and your leading leg is at 90 degrees, making sure your back is vertical to the floor and perfectly straight. Using your front leg, push upwards forcefully, returning to the start position. The dumbbells do not need to move in this exercise. Just keep them by your sides throughout. Repeat up to 10 times or however many you can do. Push yourself with this exercise as the legs do take more effort to train.
Wrist Curls
Wrist curls train you forearms and tendons in your wrist. You will not need a heavy weight for this. I would recommend starting with 3 kg. Take up a sitting position. Sit down with your feet flat on the floor and lay one arm on top of your thigh, with your wrist facing up. Hang your wrist and hand over your knee. Slowly and with control raise the dumbbell using only your forearms and wrist action. Do about 10 reps and then repeat with your other arm. If you cannot feel muscle fatigue in your forearms than you are not doing it correctly or you need a heavier weight.
Lateral Raises
This is a great resistance workout for your shoulders. You will only need a small weight to make this exercise effective. 5Kg should be sufficient for starters. With dumbbells in both hands and rested on your sides, raise them to shoulder level. You should now be in a ‘T’ shape. Hold it there for 5 seconds and with control lower your arms to your side again. Repeat this 10-15 times. Make sure that your elbows are pointing behind you when lifting your arms.
Pullover
Lay your back on a bench and keep your feet on the floor. Hold one dumbbell in both hands with your hands out in front of you with a slight bend in the elbow, so you don’t lock out. All the movement is within 90 degrees lowering slowly behind your head and raising it back up again. When you do this you should feel your upper torso stretch. Do this 10 times for 3 sets.
Thanks for reading! My name is Reece Groves and i am a fitness fanatic and gym addict. I have my own fitness blog that concentrates on home workouts and my recent article was strength training tips for beginners.
. This DVD has fun music from the 70′s and late 90′s so it was fun to step too and relearn the moves again. If you like to step this would be a fun one in my opinion to try. I got me movin’ and I have to laugh because when I was in my best shape I could workout with my step raisers double stacked without getting winded okay, but today being so out of shape I worked with a single raiser at a lower impact and I was so winded. I was huffing and puffing hard and my hubby said that it sounded like I was having sex without him, lol.
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