Activities for Hand Weights

Using Hand Weights

• Use weights that are comfortable for you to lift, but also exhaust your muscles by the end of each set. It's important that the weights not be too heavy as this makes it harder for you to maintain proper form and control while lifting. Fixed hand weights range from two pounds to about 12 pounds. You can also use weights that allow you to add increments (similar to dumbbells), allowing you to make them heavier.

  Perform each exercise slowly, counting to four when lifting and lowering. Exhale on the first part of the move, and inhale as you return to the starting position. Perform eight to 12 repetitions for one set, and do two to three sets.

  It's not recommended that you walk while carrying hand weights, as this may cause injury to your chest and shoulders. Instead, use hand weights as part of a separate strength training routine.

Arms

• To work your biceps, stand with your feet shoulder width apart, holding hand weights with your palms facing outward. Rest your hands against your thighs. Lift the weights to your shoulders, and then lower.

  To work triceps, hold one free weight in both hands. Hold the weight overhead, and then lower to the nape of your neck. Return to the starting position.

  Work shoulders and your core by getting into a modified push-up position, hands shoulder-width apart. Keep your back straight. Hold a free weight in your left hand, and raise your left arm straight out to the side. Keep your arm parallel to the floor. Hold for one second, then lower and repeat. Perform all reps on the left side before moving on to the right.

Legs

• Lunge with free weights to work your thighs and buttocks. Stand with feet about six inches apart, arms hanging down at your sides. Keeping the weights hanging down, step forward with your right foot. Your back should be straight. Bend your right knee into a lunge; don't let your knee go past your toes. Your knees should not touch the floor. Bring yourself back up to starting position. Work all reps on your right side before working the left side.

  You can also squat with free weights to work the legs. Hold weights at your sides and bend your knees slightly. Squat, keeping your back straight and not letting your knees go past your toes. Return to the starting position. To make this exercise more challenging, hold the weights at chin level, shoulder-width apart when squatting.