for Safe Weightlifting Routines
Develop your own custom series of weightlifting routines that you can
do while your favorite T.V. show is on and keep a set of weights by the
This is a quick and easy way to work out without having to go to the
gym and without having to find extra time in your day.
Here are some guidelines to follow while you are doing your weight
Find Exercises you love:
Everybody is different and our bodies respond differently to exercise.
Luckily there is always more than one exercise for a given muscle
group. If you hate doing one particular exercise, look for another one
that works the same muscle group. Balance your weightlifting routines
to work all the muscle groups.
Develop weightlifing routines for all these areas of the body:
Neck: lavatur scapulae, upper trapezius
Shoulders: deltoids, rotator cuffs
Arms: Biceps, Triceps, Forearms
Legs: Quadriceps, Hamstrings, Calfs
Abdomen: Abdominals, Obliques, Waist
Number of Repetitions:
Your goal for any exercise should be three sets of 10 repetitions. In
the beginning you might need to start with just 1 set of 8 reps, and
build to 2 sets of 8 reps, gradually increasing your strength until you
can manage 3 sets of 10. When that becomes easy for you, adjust your
weight lifting routines to increase the weights you are using rather
than increasing the number of repetitions.
How Much Weight:
Find a weight size that you can lift comfortably at least 8 or 10 times
without straining. Women might start with 5 lbs or less, and men might
start with 10-15 lbs or more. If you can lift more, by all means
increase the starting weight, but don’t increase it to the point where
it becomes uncomfortable or pulls your muscles. If exercise is too
strenuous when we begin, we tend not to keep it up. But select enough
weight so that you give yourself a workout.
Watch yourself in a mirror:
Until you become confident that you are using proper form you should
watch yourself in a mirror. Keep the knees soft, and the back straight.
Learn how arms and head should be positioned for each exercise. Learn
which muscle group you are working with each exercise and make sure
that is where you are feeling it.
Rotate Muscle Groups:
Work muscle groups every other day. A good rule of thumb is upper body
one day and lower body the next day. Let your muscles rest on alternate
days for best results.
Warm Up Properly:
Stretch each muscle group for 10 seconds before starting, and after
finishing to keep your muscles strong and healthy and get maximum
effect from your weightlifting routines.
Weight lifting routines are a key component of healthy weight