Strength training on a regular basis will go a long way towards providing many exercise-induced benefits: preventing sarcopenia, osteoporosis, and metabolic disease; controlling blood sugar levels; increasing physical strength for better function and overall quality of life; even helping with weight management.
Most people think cardio is far superior to resistance training for weight loss, but that’s actually not true when thinking long term. Building even a couple pounds of muscle will boost your metabolic rate significantly and help you burn more calories throughout the day.
One thing that makes resistance training so worthwhile is the range of motion it requires of your major joints – full knee and hip flexion and extension, full elbow flexion and extension, trunk (torso) rotation, etc. With a properly designed strength training routine, all your major joints are worked through full ranges of motion against resistance. Most types of aerobic exercise don’t offer this, which is why it’s important to do both cardio and resistance training regularly.
Here’s the good news about resistance training:
- Because it’s a relatively intense workout, you don’t need to do it as frequently or for as long as cardio.
- If you’re worried about having to join a gym or needing to buy fancy equipment, don’t be, it’s not necessary.
We’ve put together a basic low impact workout that you can do at home with a set of 5 or 10lb dumbbells right now.
The Perfect Low Impact, Total Body Dumbbell Workout
We love dumbbells because they don’t take up a lot of room, they’re highly effective, and they’re suitable for all ability levels. Light dumbbells are also inexpensive and can be purchased at any sporting goods store and many online retailers. The stronger you get, the heavier dumbbells you’ll need. Adjustable dumbbells are also available that range from 10lbs up to 50lbs for more advanced lifters.
Beginners can repeat the below exercises as a circuit one time.
Intermediate and advanced lifters can do 2 to 3 sets per movement before moving onto the next exercise.
Rest 1 minute between sets, but always feel free to take more rest if you need it:
EXERCISE / REPS:
LEGS:
- Body Squat Holding Dumbbells at Your Side – 20 reps
- Lunges holding dumbbells at your side – 12 per leg
CHEST:
- Dumbbell Bench Press – 15 reps
- Dumbbell Chest Flys – 10 reps
BACK:
- Dumbbell Bent Over Row – 15 reps
SHOULDERS:
- Standing Shoulder Press – 12 reps
- Dumbbell Upright Rows – 12 reps
ARMS:
- Dumbbell Triceps Extension – 12 reps
- Dumbbell Biceps Curls – 12 Reps
ABS:
- Weighted Leg Lifts – 12 reps
