Strength Training with Free Weights
Start with attempting 12 repetitions (reps). This is called a "set." If the weight selected for the 12 reps feels too easy, a heavier weight should be used. You should feel like you can just do 12. If you can't do 12 reps, the weight is too heavy. After 5 or 6 sessions, the number of reps can be reduced to 8 and the weight increased accordingly.
Lower Body
Squats and Lunges can be made more challenging. For squats, hold the dumbbells, and rest them on hips or upper thighs. For lunges, simply hold the dumbbells with your arms at your side as with the regular lunge.
Upper Body
Chest press: like push-ups, this exercise focuses mostly on the chest (pectorals), with some emphasis on the front of your shoulders (deltoids), and the back of the upper arm (triceps)
A. While holding dumbbells in your hands, lie down on a bench with your feet planted firmly on the floor. (If you feel that your back is arched uncomfortably, place something under your feet to raise them off the floor while still allowing them to be placed firmly on a flat surface.)
B. Hold the dumbbells several inches from your body at chest level.
C. Slowly push them up toward the ceiling. Your elbows should pass the 90° angle and almost straighten completely. Slowly lower the weight back to the starting position. Repeat this 10 – 12 times without pausing.
D. Choose a weight that you can lift no more than 12 times.
Chest flies: exclusively for your chest (pectorals) or can be performed on an inclined bench to add some emphasis to the shoulders (deltoids)
A. While holding dumbbells in your hands, lie down on a bench with your feet planted firmly on the floor. Choose a weight that is significantly less than what you use for the chest press.
B. Straighten your arms above you, holding the dumbbells together parallel to each other.
C. Slowly lower your arms outward, bending your elbow slightly. Do not lower the weight past chest level. If you find yourself bending your elbows to much — to almost 90° — the weight you have chosen is too heavy.
D. Raise the weights back toward starting position.
E. Repeat 8 – 12 times without pausing.
One-arm rows: focus on the upper back with some emphasis on the back of your shoulders (deltoids) and front of the upper arm (biceps). There are many different types of stances for this exercise. Here we will present one of them.
A. Holding a dumbbell in your right hand, stand with your left foot forward, knee bent. Rest your left hand on your lower thigh, above your knee.
B. Starting with your right arm hanging naturally, pull your elbow back toward the ceiling, allowing your forearm to continue to point toward the floor.
C. Slowly bring the weight back to starting position. Perform this motion 10 – 15 times without pausing. Repeat on your left side with your right foot forward and your right hand resting above your right knee.
Seated reverse flies: focus on your upper back and shoulders (deltoids)
A. Sit on a bench or chair with your feet firmly on the floor. Your knees should be at a 90° angle with your thighs parallel to the floor. Lean forward resting your body on your thighs. While holding dumbbells, let your arms hang toward the floor.
B. With bent elbows, slowly lift your arms toward the ceiling, palms facing the floor. Your arms should be almost parallel to the floor.
C. Slowly return your arms to beginning position without letting the dumbbells touch the floor. Repeat this 8 – 12 times without pausing.
Military press: focus on shoulders, with some emphasis on back of upper arm (triceps). Can be done sitting or standing with feet shoulder width apart.
A. While holding dumbbells, place your arms with hands pointing up next to your body. Your fists (holding the dumbbells, palms facing forward) should start at ear level.
B. Slowly press your hands up toward the ceiling until your elbow is almost straight. Slowly lower to starting position — fists at ear level.
C. Repeat 10 – 12 times without pausing, making sure that your elbows are always pointing outward, and that your forearms point toward the ceiling.
Lateral raises: focus on side of shoulders (deltoids)
A. Stand with your feet shoulder width apart, making sure your knees are not locked.
B. Holding dumbbells with your arms at your sides, slowly raise your arms outward with your elbows slightly bent. Stop when your arms are parallel to the floor.
C. Slowly lower weight stopping 6 – 8 inches away from your body. Press up again. (If you allow the dumbbells to go all the way to starting position, your muscles rest too much to get the strength effect you want.)
D. Repeat this up (out) and down (in) motion without pausing or touching your body 10 – 12 times.
Front raises: focus on the front of your shoulders (deltoids)
A. Stand with your feet shoulder width apart, making sure your knees are not locked. While holding dumbbells, rest your arms in front of your body with the sides of the dumbbells touching (palms facing your body).
B. Slowly, raise your arms forward with a slight bend in your elbow, stopping when your arms are parallel to the floor.
C. Slowly lower your arms almost to starting position; do not let them rest against your body.
D. Repeat this up and down motion 10 – 12 times without pausing or letting your hands touch your body. If this is too difficult, or if you cannot finish one set of 10, try alternating your arms. Raise your right arm followed by your left. If it is still too heavy, use a lighter weight.
Arm Curl: Focuses on the front of upper arm — Biceps
A. Stand with your feet shoulder width apart, making sure your knees are not locked. While holding dumbbells, rest your elbows on your hips in front of your body.
B. Keeping your elbows on your hips, slowly lift the weights — only your forearms should move. Slowly lower the weights without letting them rest on your body.
C. Repeat this up and down motion 10 – 12 times without pausing or letting your hands touch your body. If this is too difficult, or if you cannot finish one set of 10, try alternating your arms. Lift the right weight and then the left. If it is still too heavy, use a lighter weight.
Triceps Kickback: Focuses on the back of the upper arm — Triceps
A. Holding a dumbbell in your right hand, stand with your left foot forward, knee bent. Rest your left hand on your lower thigh, above your knee. Hold your right arm so that the upper portion is parallel to the floor and the forearm perpendicular, forming a right angle.
B. While keeping your upper arm immobile, straighten your arm (don't lock your elbow). Then bring it back to starting position. This whole process must be done slowly. Swinging your arm will bring you no benefit, and could hurt your elbow.
C. Repeat this back and forth motion 10 – 12 times. Repeat on your left side with your right foot forward and your right hand resting above your right knee.
D. For a little added challenge, twist your forearm at the end of the backward motion so that your palm faces the ceiling, and bring it back to the original position.
