Examples of Easy Exercises With Weights

Weight training doesn’t have to be a daunting task. Perform simple weight-training exercises to reap significant health benefits -- such as reduced chronic disease risks -- notes a 2009 review in "Medicine and Science in Sports and Exercise." If lifting heavy weights is difficult, make strength training easier by using light weights or completing fewer repetitions. Regardless of the effort you exert while working out, regular weightlifting will help you feel stronger, energized and toned.

  1. Lunges and Squats

    • Lunges and squats are simple exercises that work your thigh and butt muscles, and can conveniently be performed using your own body weight or holding dumbbells. You'll exert less effort using your own body weight as resistance. To perform lunges, begin in a standing position and slowly take one large step forward until your opposite knee almost touches the floor. Slowly stand back up and repeat this lunging exercise with both legs. Perform squats by standing up with your legs wider than shoulder-width apart. Slowly bend your knees until your thighs are almost parallel to the floor, and repeat.

    Chest Press

    • Work your chest and arm muscles by completing chest presses with dumbbells or a barbell. You can perform chest presses on the floor or a weight bench. Lying flat on your back and holding dumbbell weights directly above your chest, slowly lift the weights until your arms are fully extended. Lower the weights back down to your chest and repeat this chest exercise. To make the chest press an easy exercise, use light dumbbell weights.

    Shoulder Press

    • Completing a shoulder press exercise is an uncomplicated process -- and easy if you use light dumbbell weights. From a standing position, start with your weights just above your shoulders and lift them above your head until your arms are almost fully extended. Slowly lower your dumbbells back down toward your shoulders and repeat the exercise until you feel a slight burn in your shoulder muscles. You can also complete shoulder presses while in a seated position.

    Bent-Over Rows

    • Bent-over rows are uncomplicated weight-training exercises that work your upper back muscles. Begin by bending over at your waist until your back is almost parallel to the floor. Lift your dumbbell weights up toward your armpits, then lower them back to the floor until your arms are almost fully extended. Repeat this exercise eight to 20 times, or until your upper-back muscles become fatigued.

    Arm Exercises

    • Choose a combination of biceps and triceps dumbbell exercises to tighten and tone your arm muscles. Examples include biceps curls, hammer curls, lateral biceps curls, triceps extensions, triceps kickbacks and straight-arm triceps kickbacks. For best results, complete two to four sets of each biceps and triceps exercise. Aim for eight to 12 repetitions for strength gains and 15 to 20 reps to improve muscle endurance, suggests the American College of Sports Medicine.