Training with weights has a muscle-bound image attached to it, but pumping iron is not just for Schwarzenegger wannabes. Strong, powerful muscles will not only make you look good, they'll protect against injuries and back pain, as well as helping with everyday activities from shopping to sex.
Successful weight training
Working out with weight will make you stronger, and boost your appearance as muscles grow and become better defined. You'll have a flatter abdomen, a bigger chest, stronger looking arms, and better-looking legs. And strong muscles mean you'll be better able to do all those ordinary, everyday things around the house much more easily.
New muscle also has a specific fitness payoff: it helps the body burn fat because muscle requires greater amounts of energy to sustain than fat does. The more muscle you have the easier it is to keep weight off.
To get the most from a weight-training program, follow these four basic principles:
Load up. The weight on any given exercise should be heavy enough to bring targeted muscles to fatigue within 8 to 12 repetitions.
Progress gradually. If you're just beginning a program, start the first two to three weeks lifting weight that feels light to you – enough that doing 12 reps is fairly easy. This allows muscles to adapt to the new activity. After two to three weeks, load up so that doing 8 is easy (but 12 is hard). As you get stronger, do more reps. When you can finish 12 reps without feeling completely fatigued, add more weight (but no more than 5 per cent of what you're currently lifting).
Rest. If you do multiple sets, take a breather for about 90 seconds in between, to allow muscles to recover and perform sufficiently on the next set. Rest period can vary according to your goals.
Target the big muscles. The body has hundreds of muscles, but they are organized in several major muscle groups. Performing exercises that work groups of muscles together allows you to do a fully-body workout with only the seven basic exercises that follow.
The workout
All of the exercises in this section are performed with free weights, which are most likely to be found at both home and the gym. It's a good idea to consult a trainer to help monitor your technique, as well as to obtain machine alternatives. Note that the core routine consists of seven exercises: lounges, bench press, one-arm dumbbell rows, alternating dumbbell press, concentration curls, seated triceps press, and squats. The others (heel raises, dumbbell flies, and side dumbbell raises) can be added.
Lunges
Works the legs and hips
Stand with feet shoulder-width apart. Hold a dumbbell in each hand with palms facing your legs and each arm fully extended. This is your starting position.
Take a large step forwards with your left foot. The left leg should be bent at a 90-degree angle, but you knee should no be positioned beyond the point of your toes. Your right legs should be bent at the knee; the foot should remain in its starting position. Although the heel will come off the floor. Push off with your left foot to return to the starting position. Lunge with the right foot. Do 20 reps (10 on each leg).
Note: if starting a program, do this exercise without the dumbbells at first, making sure you can perform the range of motions without soreness before using weights.
Bench press
Works the chest
Lie on a bench, with a barbell above your chest (a bench equipped with a bar rack makes this safer and easier). Grasp the bar shoulder-width apart or slightly wider, with palms facing the bar shoulder-width apart or slightly wider, with palms facing legs, feel flat on the floor and back straight against the bench.
Slowly lower the barbell to your chest, with your elbows pointing to the side, and the rest of your body held in position (don't arch your back). Pause slightly at the bottom of the lift, lightly touching the weight to your chest, keeping the bar under complete control (never bounce the bar off your chest). Raise the bar back to the starting position and repeat.
One arm dumbbell rows
Works the back
Put your right knee and right hand on the surface of a bench, with your left foot flat on the floor. Grasp a dumbbell with your left hand, keeping your back straight and your eye looking towards the floor. Extend your left hand towards the floor, keeping the elbow unlocked. This is your starting position.
Pull the dumbbell up towards your torso, bringing it into your lower chest muscles so that your left elbow is pointing towards the ceiling. Lower to the starting position and repeat. Perform the same exercise with your right hand.
Note: always keep your back straight. If you start to fell tired, make sure you don't arch your back.
Alternating dumbbell press
Works the shoulders
Sit on a bench with legs apart and feet flat on the floor. Grasp a dumbbell in each hand, holding them at shoulder level, palms facing each other. This is your starting position.
Keeping your back straight and leaning slightly forwards, raise the left dumbbell until your arm is straight – but make sure to keep elbows unlocked. Lower to the starting position, then raise the right dumbbell in similar fashion. Repeat.
Concentration curls
Works the biceps
Sit on a bench, feet flat on the floor and shoulder-width apart. Extend your right arm between your knees. Grasping a dumbbell in your right hand with palm facing out. Rest your right elbow and upper arm on your right thigh, and place your left hand on your left knee.
Slowly raise the dumbbell to your shoulder, bringing it through an arc so that the palm now faces in. keep your movements slow and controlled. Your bracing stance of right elbow against right knee and left hand on left knee will provide support, lower o the starting position and repeat. Perform the same exercise with your left hand.
Seated triceps press
Works the back of the upper arm
Sit on a bench holding on dumbbell vertically behind your head, grasping it by the uppermost weight using both hands, with fingers interlacing or overlapping for support. Your elbows should be pointing up, with arms held near your head.
Slowly extend both arms, pushing the dumbbell towards the ceiling, keeping your back straight. Stop when your arms are straight, but do not lock your elbows. Bend your elbows to lower the weight back to the starting position. Repeat.
Note: make sure that you have a secure grip on the dumbbell at all times.
Squats
Works thighs and hamstrings
Place a barbell across your shoulders behind your neck, holding the bar behind your neck, holding the bar with palms forwards. Start by standing straight with feet shoulder-width apart.
Keeping your knees unlocked, lean forwards slightly, then bend your knees, lowering your body as if preparing to sit in a chair. Stop when your thighs are about parallel to the floor, then slowly rise back to the starting position, keeping your feet flat on the floor. Repeat.
Heel raises
Works the claves
Stand with both feet on an elevated surface such as an exercise step, stair, or even a thick weight plate or wooden block (height should be at least 2 or 3 inches), holding a dumbbell in each hand, palms facing legs. Position your feet so that your heels protrude off the edge of the platform, with your weight on the balls of your feet.
Slowly lower your heels to a point slightly below the level of the platform.
Raise yourself up on your toes, pausing briefly at the top. Repeat.
Dumbbell flies
Works the chest
Lie on your back on a bench, with feet flat on the floor. Hold two dumbbells in the air over your chest, one in each hand, palms facing each other. Your back should be straight and pressed against the bench, and your elbows should be slightly bent not locked. This is your starting position.
Keeping elbows bent and wrists firm, slowly lower the dumbbells away from each other to the sides until they are at chest level. Elbows should be bent at about a 45-degree angel. Raise the dumbbells back to the starting position and repeat.
Note: Focus on making your chest muscles do all the work: don't let your shoulders get involved, or you may injure them.
Alternating dumbbell press
Works the shoulders
Sit on a bench with legs apart and feet flat on the floor. Grasp a dumbbell in each hand, holding them at shoulder level, palms facing each other. This is your starting position.
Keeping your back straight and leaning slightly forwards, raise the left dumbbell until you arm is straight- but make sure to keep elbows unlocked. Lower to the starting position, then raise the right dumbbell in similar fashion. Repeat.
Side dumbbell raises
Works the sides of the shoulders
Stand upright with feet shoulder-width apart, arms at your sides, holing a dumbbell in each hand, palms facing the legs, with elbows slightly bent. Keep an erect posture: chest out shoulders back, and back straight.
Raise both dumbbells straight out from each side, keeping elbows slightly bent, and bringing the weights no higher than shoulder level. Lower and repeat.
Note: raising dumbbells higher than shoulder level may cause injury.