Since this is a running book, the weight training exercises included here are ones that you can do at home and that give you all the benefits described above. Although these exercises don't necessitate your going to the gym, if you want to take this training to the next level, go for it! Work with someone knowledgeable at the gym so you are using the appropriate amount of weight to work the muscles you want to target. And remember what was said about overworking your legs — it's not a good idea.

Types of Weights to Use

If you're starting as a complete beginner, the best weights to use are dumbbells, which you can buy at a sporting goods store. Dumbbells are convenient, portable, and not overwhelming. You can use them while watching television or talking on the phone.

They come in various weights, and you'll need a few so you can use different ones to work different muscles. If the only upper body work you've done is lifting utensils to eat and drink, you probably want to start out with 3-pound weights. You'll graduate to 5 pounds in a few weeks and may be ready to work with 10-pound weights in a few months.

You may also want to purchase weights for lower body work. A handy type of weight to use for leg strengthening is the kind that goes around your ankle and is adjusted with a Velcro strap. Again, be sure not to overdo it with leg exercises!

Using Weights

There are two ways to hold your dumbbells: overhand and underhand. For the overhand grip, grab the dumbbell with your palm facing down and knuckles facing up. For the underhand grip, your palm should be facing up and your knuckles down.

There are two ways to stand as well. One is with your feet shoulder-width apart, head and shoulders level, back erect, and knees slightly bent. This is the standard stand. The other position is bent over, feet shoulder-width apart, with one leg slightly extended. The idea is to work with a flat back and with your nonworking arm resting on the same-side thigh.

When first beginning a strength training program, you should only perform one set of each exercise for the first couple of weeks, doing 12 to 15 repetitions (reps) of an exercise. Don't feel overwhelmed and think you must increase the number of sets to reap strength training benefits. After this, you may increase to 2 or 3 sets after 1 warm-up set. If you feel as if you could go well beyond 15–20 reps, increase the weight on your next set or at your next session.