Video: Simple weight
training at any age

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Forget the dumbbells and the complicated weight training routine. Regardless of your age or fitness level, these simple weight-training moves can be done anytime, anywhere — even right now!

Weight training is not a new idea. More than 2,000 years ago Hippocrates, considered the father of medicine, said, “That which is used develops, and that which is not used wastes away.” In other words: use it or lose it!

Weight training will increase your strength and helps replace the muscle mass you lose naturally as you age. Anybody can weight train at some level and still experience the benefits.

Dumbbells not required — get started now!

So how do you get started? It’s as easy as using light weights or your own body weight to work your muscles. Even better is that dumbbells are not required and you may have items sitting around your home that will work. You can use:

  • Cans of soup or beans
  • An empty container filled with sand
  • A book or two
  • Rubber tubing or bands that add resistance

Whatever you choose, make sure you can grip it well enough so that you don’t drop it.

Do try this at home

Still think weight training is not for you? Think again. These three basic moves will give you a taste of what simple moves can do for you. For each exercise, do as much or as little as you can to get a good feel for the move and the muscles you’re working.

MTM Quick Tip:

Turn your “wait time” into “weight time”:

  • Waiting for the bus/train/subway — try some calf raises
  • Waiting for kettle to boil — grab some soup cans and try some arm curls
  • Waiting for your TV show to start (or the commercials to stop) — get off the couch and do some squats

 

References
  • MayoClinic.com, Weight training: Improve your muscular fitness, website
  • MayoClinic.com, Strength training: Get stronger, leaner and healthier, website
  • “Weight Training for Dummies”

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