start lifting

by Joe Janowicz

The first time you go to a gym might be a frightening experience as you stare at all the different machines and free weights. In this article I will share some tips and techniques on what free weights are, how to use them, and how to progress with your exercises.

Free weights are broken into two categories, dumbbells and barbells. They are used by holding them firmly in the hands and performing the exercise. Typically dumbbells come in pairs of the same weight and should be used as a pair, either simultaneously or alternating the specific exercise between hands. Dumbbells come in a variety of weight sizes, ranging from 5 lbs to 100 lbs each. As a beginner, use a lesser amount of weight until you feel comfortable, then go to a slightly higher weight.

Let’s get started with a simple exercise involving free weights that will strengthen your biceps and give your arms better tone and shape. Start with 10 lb. dumbbells and do simple arm curls. Here’s how:

1. Hold a dumbbell in each hand with the dumbbell held at your side.

2. Slowly bring the dumbbell upwards towards your chin. At the peak of the curl, squeeze your biceps to your forearm.

3. Slowly bring the dumbbell back down to the starting position and repeat by alternating between hands.

This is called a “single – one-at-a-time arm curl” and should always be performed equally by both arms. Start by doing 5-10 repetitions of each arm.

Dumbbells can be used to tone and strengthen almost any body part. For example, to do chest exercises, lay flat on your back on a weight bench with the dumbbells held at your sides with elbows straight and arms extended at each side. Now slowly lift both dumbbells upwards over your chest until they nearly come to touch each other, then lower them back downwards. These will strengthen your chest muscles.

All exercises described in this column should be done with control and with weights that are manageable in order to prevent any injury. Before you undertake any exercise regimen, including weight lifting, please make sure to check with your doctor. And since proper posture and technique are important, it is highly recommended that you consult with a professional trainer before beginning. There are many in the Rochester area.

ABOUT THE AUTHOR: Joe Janowicz changed his life at age 50 and began the study and practice of bodybuilding. He currently holds the titles of Mr. Senior Rochester and NYS Master’s Champion. He is a dedicated body builder who hopes to motivate people of all ages to achieve better fitness and health.