Get Started Working Out with One Set of Dumbbells

Beyond muscular strength and endurance, weight lifting has also been shown to improve lower back pain, blood pressure, osteoporosis, and even psychological well-being. It is important for people of all ages to incorporate some type of resistance exercises into their daily routine. Starting with just 10 minutes a day and one set of dumbbells, anyone can begin to achieve optimum health with a weight training program.

It is unnecessary to join a gym or buy many expensive fitness products to have an effective training program. Start buy going to your local sporting goods store to find the right set of starting dumbbells. Have an associate lead you through the variety of weights to find the perfect type for you. Dumbbells today come in many weights, sizes, grips, colors and can be rubber coated or the weight or the grip as well to help prevent calluses on soft hands. You should choose a weight that is light enough to press over your head and curl for at least 15 repetitions. Dumbbells are inexpensive and tend to cost $0.80-$1.20/lb depending on the extra features. Standard iron dumbbells with grooved grips are usually the least expensive choice.

Once you have the appropriate dumbbells you need to devise a workout plan that will hit every muscle group. Simple but effective exercises include overhead presses for shoulders, curls for biceps, dead lift for back and squats for the legs. Start in a higher rep range with a lower number of sets. In the beginning keep the exercises few and simple. An example routine could look like this.

Dead lift x 12
Over head press x 12
Squat x 10
Bicep curl x 10
(Repeat 3 times)

As your muscles become more accustomed to the lifting you may want to challenge them. You can do this by adding more exercises, adding more difficult exercises, or adding more sets or reps. One simple tip is that if you are curling the weight easily more than 20 times you are probably ready for a new, slightly heavier set of dumbbells. This is a good thing but don't rush to get to that point. The body naturally will adapt and get stronger, pushing it too fast could lead to injuries in the muscles and joints.

Armed with this primer in weight lifting you can go out and purchase your first set of dumbbells. As always, when starting a new fitness program check with your doctor first to assure that it is safe and you are healthy enough to lift weights. Now get out there and get on your way to optimum health and fitness.