Even if you don’t want to build bigger muscles, you can still reap great benefits from weight lifting. Weight lifting at least twice a week can help you shed more pounds, tone your muscles, make you stronger, give you more energy, and improve bone density.
You don’t need to join a gym to do weight lifting. You can purchase a pair of dumbbells so you can incorporate some weight lifting exercises into your workout routine. If you’re a beginner to weight lifting, or weight training,your dumbbells should weigh just enough for you to comfortably perform 12 to 15 reps per set.
During your first couple of sessions, you can start with one set for each weight lifting exercise. As you get stronger, slowly work your way up to three to six sets; and then you can eventually add more weight a little at a time.
Below are some weight lifting exercises for beginners using dumbbells:
- Biceps curls
- Lateral raise
- Overhead press
- Dumbbell bench press
You can also use your own body weight to do weight training exercises. Squats and push-ups are perfect examples. Most people perform weight lifting exercises after doing their cardio. You can also do your weight lifting routine on days in between your cardio. It’s fairly easy to incorporate weight lifting into your daily routine, especially if you’ll be doing it at home. You can perform your exercises while watching TV, waiting for the laundry to finish, or waiting for your dinner to cook!