while exercise should be a part of everyone’s life, we need to ensure that the exercises we engage in are appropriate to our age and general health. a dumbbell program is a convenient (and inexpensive) way to strength-train at home one days when you are not able to make it to the gym. weight training involves a series of exercises known as “repetitions” and “sets.” a typical training routine might mean three sets of 12 repetitions. in between sets, you would rest for one to two minutes. as you approach the end of a set, your muscles should start to feel tired and you may even struggle a bit. if you choose a weight that is too heavy and you are not yet accustomed to it, you may have sore muscles for a few days after your workout, and your joints might be a little sore. always do an exercise with complete control, never rushing or throwing your body out of its neutral alignment. if something hurts, stop and lower your weights. it’s also important to have appropriate footwear. there is an endless variety of dumbbell exercises you can choose from.
a good foundational program might involve these eight exercises: to ensure your dumbbell program is well-rounded and touches every muscle group, you should do all eight exercises at least twice weekly. keep doing all eight exercises unless there is a medical reason to stop one of them. rest for at least a day between sessions. you can alternate a dumbbell program with a walking program to help build muscle and cardiovascular health. even then, you should have at least one to two rest days per week when first starting. most of the aches should subside within a day or two and will continue to get easier with each ensuing session. once you’ve established a routine, make a concerted effort to extend the time and intensity of your workout as you begin to build strength and endurance. a minimal dose approach to resistance training for the older adult; the prophylactic for aging. 2017;99:80-86. doi:10.1016/j.exger.2017.09.012 american college of sports medicine position stand. progression models in resistance training for healthy adults. the goldilocks zone for exercise: not too little, not too much.
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