The benefits of strength training are much too important to overlook when committing to a healthy lifestyle, yet many of these benefits cannot be accomplished with cardiovascular training alone.  Strength training can increase muscle mass, which in turn burns more calories than fat, helps slow muscle loss that accompanies aging, maintains joint function, increases flexibility, improves your mood and self esteem, and can even improve your brain function. 

Starting a strength training program can be somewhat confusing if you are a beginner.  Which exercises should you focus on first, how many repetitions and sets should you do, and how much weight should you use?  Let me give you a straight-forward strength training program that you can do anytime in the comfort of your own home.  All you need is a pair of 3 pound hand weights, a pair of 5 pound hand weights, and a set of adjustable 5 pound leg weights and you’re ready to begin—no gym necessary.*  A fitness routine that can done at home can be especially important for nurses with a hectic schedule. 

Before you begin strength training, go for a light walk or do some light stretching to get your muscles warmed up and ready.  Keep in mind to perform all exercises very slowly.  You may even want to count to three as you do the up phase and three as you return to the starting position, to keep yourself from going too quickly.  Exercising slowly works the muscles harder throughout the whole range of motion which gives you more progress for your effort.  Also, remember to breathe throughout the exercise.  Holding your breath while lifting can cause stress to your heart.

Exercise 1:  Wide Leg Squat:  With a chair behind you, stand with feet slightly more than shoulder-width apart and arms crossed on chest.  Slowly lower your rear as if you were about to sit in the chair, but only touch the chair slightly with your rear.  Hold for 3 seconds and slowly rise up to starting position.  Repeat 10-15 times.  This works the front and back of your upper legs and rear.

Exercise 2:  Leg Extension:  With ankle weights on, sit in chair and slowly raise one leg to straight position, keeping toes pointing up.  Hold for 3 seconds and slowly lower back down.  Be sure to keep your back straight.  If you catch yourself leaning back or to the side to bring the leg up, lighten your ankle weight and try again.  Repeat 10-15 times for each leg.  This works the front of your upper leg.

Exercise 3:  Standing Forward Fly:  Stand with a 3 pound weight in each hand.  Bring arms straight out in front while holding weights straight in front of face, chin level with arms bent slightly as if you were hugging a tree trunk.  Start with weights touching, and then slowly open arms while squeezing shoulder blades together.  Keep arms slightly bent and back straight with head up while returning to starting position.  Repeat 10-12 times or until you are unable to keep proper form.  This works your shoulders, chest, and upper back.

Exercise 4:  Overhead Press:  Start with a weight in each hand, palms out and right above shoulders.  Slowly push weights straight up above head, keeping them in line with body, then lower slowly.  This can be done standing or sitting.  Be sure to breathe throughout this movement, exhaling as you push weights up and inhaling as you return weights back to shoulder position.  Do 10-15 or until proper form is compromised.

Exercise 5: Tricep Extensions:  Sit in a chair with upper body slightly forward.  Hold a weight in each hand, and position hands at hips with elbows bent.  Keeping upper arm in same position, straighten arms by lifting weights straight back behind body.  Slowly return to starting position.  Do 10-15 repetitions.  This works the back of the arm.

Exercise 6:  Standing Hamstring Curls:  Stand with ankle weights on and behind a chair for support.  Stand on one leg and slowly raise the other leg until lower leg is parallel to the floor.  Slowly return foot to floor.  Repeat 10-15 times each side.

Exercise 7:  Abdominal Curls:  Lie on your back with knees bent and feet flat on the floor.  Lightly cup your hands behind your head and your elbows out and slightly rounded, and focus eyes on the ceiling.  Use your stomach muscles to slowly lift your shoulders, neck, and head one to three inches off the floor.  Pause for 3 seconds then lower back down.  Repeat until you have done 8-10.  Pause for one minute, and then do a second set.

Exercise 8:  Bicep Curls:  Stand with feet shoulder width apart and your arms down at your sides while holding dumbbells.  Palms should face in, toward your legs.  Keeping your elbows gently pressed against your sides, raise the dumbbells by bringing your forearms up.  As your elbows bend, rotate forearms so that the dumbbells are parallel to the floor with palms facing your shoulders at the top of the move.  Lower smoothly while rotating the dumbbells to starting position with palms facing legs.  Do 10-12 repetitions.

When first beginning this program, perform one set of each exercise.  As you become stronger, feel free to perform these exercises in any order, and do 2 sets of each exercise.  If you find that you can perform 15 or more repetitions with relative ease, increase your weights by one or two pounds.  Do this routine three times a week, and you will notice an increase in your muscle tone, strength, stamina, and mood within two weeks.

* If you have any health concerns, be sure to discuss this and any exercise program with your doctor before you begin.

This exercise program with illustrations can be purchased at www.2bfit.net.  Contact Alice and ask for the Strength Training with Hand and Leg Weights program.

About the Author: Alice Burron, MS, Personal Trainer, Exercise Physiologist, writer and motivational speaker.  Alice has spent over 15 years inspiring and motivating adults and kids to live their healthy lives possible.  Check out her website at www.2bfit.net.

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