Weight Lifting Exercises

Preliminary Instructions

Here are some things you should know before you begin a weight lifting regimen. Once you understand the preliminaries, the exercise descriptions below will make more sense.

Weight lifting is a potentially dangerous activity for the uninitiated. If you are a novice, you would be wise to have someone who knows how to lift weights assist you with learning the following regimen.

Each of these exercises includes a weight (to lift), a starting position, a mental focus, and an exercise motion. An exercise is made up of lifting repetitions, which begin with and return to a starting position.

Weights come in three basic forms: a dumbbell is a weighted object, and you usually hold one in each hand; a barbell is a long (5-foot) bar with removable weights on each end, and you hold it with two hands; an ankle/wrist weight uses a Velcro strap to fasten the weight to an ankle or wrist. This set of exercises also uses a bar with weights hanging from a pulley and a metal wire.

The correct amount of weight for an exercise will vary depending on the exercise. The "right" weight will usually be light enough that you are relaxed lifting it until the last few repetitions (i.e., 8, 9, and 10). At that point fatigue may cause you to press to get the weight up. Don’t use a weight that is so heavy you have to force or strain to get it up.

The best way to build bulky muscles is to lift a weight that’s so heavy that ten repetitions causes you to strain by the tenth repetition. Our purpose, however, is not to look like Charles Atlas, but to tone and strengthen, while adding minimal muscle tissue. If you stick to the regimen I’m recommending, you will look and feel great, without burning yourself out because the regimen is too intense and too difficult.

Some exercises require more weight than others, depending on the natural strength of the muscles being used. That’s why you should play with the amount of weight before doing an exercise for the first time. Try lifting the weight for one or two repetitions as prescribed in the instructions for each exercise. I’ve indicated a light, moderate, or heavy weight for each exercise. If you are working a small muscle group, a light weight will be indicated. Light for a normal adult can be between 3 and 8 pounds. But it could be even lighter depending on your sex, your age, and your strengthening background.

If you are building a home gym from scratch, go to a place that sells weight lifting equipment and have the salesperson show you the sort of weights you’ll need for each exercise. Try different amounts of weight. All you need is to lift it once or twice (as recommended in the instructions below) to get an idea of whether it would be too heavy or just right lifting it ten times for that exercise.

If you are starting a weight lifting regimen (or starting again after a long lay-off), begin with six repetitions of each exercise during your first workout. Don’t repeat exercises. Take two or three days off and repeat the workout with seven repetitions for each exercise. Add one repetition per workout until you are at ten repetitions per exercise.

If you lift too much weight or too many repetitions, you’ll feel major muscle soreness in the days after the workout. You may also feel tired or lethargic at work or play. Some minor muscle soreness is okay after the first few workouts, and doesn’t mean you are injured. An injury is a sharp darting twinge or ache that occurs when you use the injured muscle. If you get injured, stop doing the exercise that causes the pain, wait for the pain to go away, and reduce the weight when you start that exercise again.

Give yourself enough time to establish a base before you increase your work load. After several months at the beginner level, you will have gained enough strength to add weight, new exercises, or multiple sets to your workout—if you want. This is not necessary, however, as you can continue at a moderate level with little risk of injury or burn-out.

You’ll need a bench to do some of the following exercises. A narrow, sturdy coffee table can double as a bench, providing it is long enough to accommodate your body from head to rump, and low enough for you to put your feet on the ground comfortably when you are lying on your back on the bench.

Breathing is important, as you must breathe during the exercises. Generally you should breathe in as the weight goes up, or as your chest expands. Exhale as you return to the starting position. Keep an even rhythm. It’s okay to hold the weight up or in the starting position while you take a breath or two. Avoid holding your breath at any time.

Finally, posture is crucial. Keep your back straight and flat, and imagine a string tied to your sternum pulling your chest up.


1. Arm Raises Straight Ahead (light weight dumbbells)

Start: With a light dumbbell in each hand, in front of your thighs, with palms facing backward.

Motion:Lift the weight in front of you to shoulder-level.

Focus: Keep your arms straight and palms down. Keep your back straight, and imagine a string tied to your sternum pulling your chest up.


2. Arm Raises to the Side (light weight dumbbells):

Start: With a light dumbbell in each hand, next to your thighs, with palms facing inward.

Motion: Lift the weight away from your body to shoulder-level. Bend your arms at the elbow if the weight feels too heavy.

Focus: Keep your arms straight and palms down. Feel your shoulder muscles/deltoids working.


3. Bent-Over Flies (light weight dumbbells):

Start: With a light weight in each hand erect, and correct posture, bend over from your waist a little more than 45 degrees, keeping your back straight and allowing your arms to hang straight down. Feet straight ahead about shoulder width apart and knees slightly bent.

Motion: Keeping your arms straight or bent at the elbows, lift the weights to the side and away from your body, scrunching your shoulder blades together in the process.

Focus: Keep your arms straight and your knees slightly bent. Feel your back and shoulder muscles contract.


4. Up-right Row to Chin (moderate weight dumbbells):

Start: Stand with feet shoulder-width apart, holding moderate weight dumbbells at thigh-level, palms back, dumbbells touching end to end, and arms straight.

Motion: Lift the weight straight up to your chin.

Focus: Bend your elbows, keeping them level with or above the weights.


5. Biceps Curls (moderate weight dumbbells):

Start: With a moderate dumbbell in each hand, next to thighs, palms facing inward.

Motion: Keeping your elbows at your side, lift the weight to your shoulders.

Focus: Runners should maintain inward-facing palms; others may twist the palms so they are facing up at the highest point.


6. Lat Pull-Up (kneeling on bench with one heavy weight dumbbell):

Start: Holding a heavy dumbbell in your left hand, place your right hand and right knee on the bench, with your left arm hanging straight down. Keep your back flat, and don’t let your left shoulder sag.

Motion: Lift the weight straight up close to your left side, with a high elbow.

Focus: Don’t twist your back; allow your left arm to return slowly to starting position.


7. Lat Pull-Down (using a pulley and a moderately heavy weight):

Start: The choice of how close you want to hold the bar or whether your palms are facing up or down is yours.

Motion: Pull the bar down to your chest, and let gravity take it slowly back.

Focus: Don’t let your shoulders rise into a shrugged position at the start. Keep them steady, but concentrate on bringing your shoulder blades together as the bar approaches your chest.


8. Shoulder Shrugs (heavy weight barbell)

Start: Pick up a heavy barbell from a bench, holding it behind you at butt level with your arms straight.

Motion: Keeping your arms straight, lift the barbell, using a shrugging motion of your shoulders.

Focus: Don’t allow your shoulders to relax completely; rather they should drop into a neutral position before rising into the shrugged position.


9. Bench Press (with two moderate dumbbells or one heavy barbell)

Start: Lying on your back on a bench, take hold of the bar and lift it to the starting position, with your arms straight.

Motion: Lower the bar almost to chest level and nipple height, and then “press” the bar back up to the starting position.

Focus: Your forearms should be vertical when the bar is at its lowest point. Keep the bar away from your sternum.


10. Chest Expanders (on bench with one heavy dumbbell)

Start: Lying on your back, arms straight, holding one heavy dumbbell with two hands above your chest.

Motion: Lower the weight behind your head, and raise the weight to the starting position.

Focus: Arms straight or elbows slightly bent, feel a stretch in your chest and abdomen.


11. Squats (moderate weight barbell)

Start: Stand with your feet shoulder-width apart, your back straight (good posture) and your knees slightly bent, holding a moderate-to-heavy weight dumbbell in both hands between your legs in front of you.

Motion: Lower the weight by bending your knees, and return to the starting position. The deeper the knee bend, the harder the effort. Don’t bend past a point where your thighs are horizontal to the ground.

Focus: Keep your back straight throughout; as you squat, bend forward from the waist, as you would sitting down on a low chair.


12. Crunches or Sit-Ups (use ankle weights for ballast)

Start: Lie on your back with your knees bent and feet on the floor. Beginners may place their hands palms down on the floor under and just in front of your butt (i.e., cradle your butt with your hands). As you get stronger you can bring your hands in front of you, holding them at stomach or chest level, and eventually behind your head/neck, holding a weight.

Motion: Raise your head and shoulders slightly off the floor in a slow rolling motion for crunches, or completely off the floor into a sitting position for sit-ups.

Focus: Make sure your feet are anchored to the floor. Use a slow continuous motion (don’t jerk up). And don’t use your hands/arms to “pull” you up from the neck.


13. Outer Leg Raises (moderate weight strapped to ankle)

Start: Lie on floor on your left side with a moderate weight strapped to your right ankle.

Motion: Lift your right foot straight up in a wide arc.

Focus: Keep your hips vertical (perpendicular to the ground) and your foot horizontal to the ground. Hips should remain stationary; only the leg moves. Repeat on your right side for the left leg.


14. Inner Leg Raises (moderate weight strapped to ankle)

Start: Lie on the floor on your left side with a moderate weight strapped to your left ankle.

Motion: Lift your left foot straight up in a narrow arc.

Focus: Keep your hips vertical (perpendicular to the ground) and your foot horizontal to the ground. Hips should remain stationary; only the leg moves. Repeat on your right side for the left leg.


15. Left and Right Side Planks (body weight only)

Start: Lie on the floor on your left (or right) side on your forearm.

Motion: Lift and hold your body in a ridged “plank” position, with the trunk and legs forming a straight line. Hold for 6 to 10 counts. More advanced athletes can lift and lower their body 6 to 10 times.

Focus: Keep your body straight; don’t twist your spine.


16. Leg-Ups (moderate weight strapped to ankle)

Start: Kneel on floor (on all fours) with forearms on the ground. Extend one leg straight behind you with toes on the floor and a moderate weight strapped to that ankle.

Motion: Lift extended leg in a wide arc.

Focus: Keep extended leg straight and hips parallel to the floor. Repeat for the other leg.


17. Forward Plank (no weight)

Start: Lie on the ground, tummy down, back arched, and upper body supported on your forearms.

Motion: Lift your hips off the ground and hold in a straight-body “plank” position for 6 to 10 counts, or for a harder exercise, lift and lower your body from the starting to the straight position.

Focus: Keep your back and hips as straight as possible.


18. Back Ups (feet stationary)

Start: Lie on the floor on your tummy, with your hands grasping your hamstring or butt muscles.

Motion: Lift your head and trunk off the ground and lower it to the starting position.

Focus: Make sure your feet are anchored to the ground with weights. Come up smoothly.


19. Heel Raises (body weight or ankle weight optional)

Start: Stand on a stool or block of wood holding on to something for balance. Easier position is with both feet lifting together. Otherwise, have one heel off the block and the other foot curled behind the opposite lower leg.

Motion: Raise your body as high as possible.

Focus: Start with your heel low in a stretched position. Repeat for both legs.


20. Hamstring Curls (light to moderate ankle weight)

Start: Stand on a stool or block of wood holding on to something for balance. Dangle the left foot off the stool.

Motion: Lift the left foot behind you, keeping the knee stationary.

Focus: Keep the knees together. Don’t jerk the weight up. Repeat for the other leg.