Introduction

These four exercises offer a good introduction to a lifetime of strength training. Working out with weights two to three times a week can help keep your bones strong, control your weight, and increase your energy.

When using ankle or hand weights, start with a weight that feels somewhat hard to lift and lower properly 8 times. Beginners might start with 1- or 2-pound dumbbells—or even food cans—for the upper-body exercises, and try the lower-body exercises without ankle weights. In time, when you can lift the weight 12 to 15 times, add more weight until, once again, you can only lift and lower it eight times.