A. Stand with a
weight in each
hand and your
your sides. Step
30 inches with
your left foot and
place it flat on the
floor; raise up on
the toes of your
B. Bend your left knee until your
left thigh is almost parallel to the
floor, making sure your left knee is
not in front of your left foot. Push
up and back with your left leg until
your feet are in the starting position.
Repeat eight to 12 times on each leg,
alternating legs, if desired.
Weight Training 101
When shopping for dumbbells,
look for the perfect weight—one
that lets you complete eight, but
no more than 12, repetitions in
good form. It is important to use
weights heavy enough to exhaust
your muscles. Many women start
with 3- to 8-pound weights; men
usually start with 15- to 20-pound
weights. Add more weight as your
ɋ Wear comfortable workout
clothes and shoes with good
support and traction.
ɋ Warm up before lifting. A
10-minute walk prepares your
body for a workout and helps
ɋ Begin your workout with the
larger muscle groups, then move
to smaller muscle groups. In this
routine try the Fly, Bent Row,
Lunge, Forward Raise, Triceps
but how you lift. Exhale as you
lift and inhale as you return to
the starting position. You want
to control the weight, not let the
weight control you. Standing
in front of a full-length mirror
helps you see if you are doing the
ɋ After completing a set, wait one
minute before starting the next
set. Take several deep breaths
while you wait.
ɋ End each workout by stretching.
When you lift weights, you
are literally breaking down
muscle. Then your body
rebuilds that muscle, making
the resulting muscle stronger—
and sometimes tight and sore.
Stretch until you feel some
resistance from the muscle you
are stretching and hold (do not
bounce) for 10 to 30 seconds.
A. Stand with your
feet a little more
width apart. With
a weight in each
hand, let your
arms fall naturally
to your sides.
B. Keeping your back flat, bend your
knees and lower your back end as if you
were going to sit on an imaginary chair.
Then straighten your knees, returning
to the starting position. Make sure your
knees aren’t blocking your view of your
toes; if they are, shift your weight back
some. Repeat eight to 12 times.
Caution: Lower your back end only until
your thighs are almost parallel to the floor.
Beginners and those
with knee problems
first should do squats
Once knee strength
has been built up,