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Using YourHand WeightsMHealthy3003 S. State Street2060 Wolverine TowerAnn Arbor, MI ness@umich.eduThe Regents of the University of Michigan:Julia Donovan Darlow, Ann ArborLaurence B. Deitch, Bingham FarmsDenise Ilitch, Bingham FarmsOlivia P. Maynard, GoodrichAndrea Fischer Newman, Ann ArborAndrew C. Richner, Grosse Pointe ParkS. Martin Taylor, Grosse Pointe FarmsKatherine E. White, Ann ArborMary Sue Coleman, ex officioNondiscrimination Policy StatementThe University of Michigan, as an equal opportunity/affirmative action employer, complies with allapplicable federal and state laws regarding nondiscrimination and affirmative action. The Universityof Michigan is committed to a policy of equal opportunity for all persons and does not discriminateon the basis of race, color, national origin, age, marital status, sex, sexual orientation, gender identity,gender expression, disability, religion, height, weight, or veteran status in employment, educationalprograms and activities, and admissions. Inquiries or complaints may be addressed to the SeniorDirector for Institutional Equity, and Title IX/Section 504/ADA Coordinator, Office of InstitutionalEquity, 2072 Administrative Services Building, Ann Arbor, Michigan 48109-1432, 734-763-0235,TTYTTYTTY 734-647-1388. For other University of Michigan information call 734-764-1817. 2012 The Regents of the University of MichiganA guide to help you begin a safe and effective weighttraining program.www.mhealthy.umich.edu

Resistance TrainingTable of ContentsResistance Training Intro. 2Resistance Training Guidelines. 3Resistance Training Exercises. 4Stretching & Flexibility Training Intro. 9Stretching Exercises. 10Hand Weight Tracking Sheet. 12This booklet was designed as a guide to help you begin a safeand effective weight training program. The booklet includesstrength and flexibility guidelines, and illustrations of exercisesyou can perform with your hand weights. We recommend thatyou read the strength and flexibility guidelines prior to usingyour hand weights. We hope that you enjoy the results you canattain with regular use of your hand weights.If you have any questions regarding this exercise booklet, pleasecontact MHealthy:Call: 734-647-7888 Email: mhealthyfitness@umich.eduResistance training can increase muscular strength andendurance. Resistance training has also been shown to increasebone density, delay the loss of bone mass, help prevent chroniclow-back pain, increase metabolism, and improve joint stability.ORDER AND PROGRESSION OF EXERCISES The illustrated exercises are ordered by muscle group. Work the largest muscle groups first (legs), then the smallermuscle groups (arms).The Univeristy of Michigan - MHealthy recommends that all persons consult with theirhealth care provider prior to changing their physical activity program or using this booklet.The Univeristy of Michigan - MHealthy assumes no liability for persons who undertakephysical activity. Increasing physical activity and performing an exercise program hasa number of potential risks that may occur. These risks include, but are not limited to:abnormal blood pressure (high or low), light-headedness, leg cramps, chest pain, abnormalheart beat, fainting, dizziness, muscle and bone injuries, and in rare instances the potentialfor heart attacks and stroke that may result in death. The Univeristy of Michigan MHealthy and its personnel shall not be held liable for any damages arising from personalinjuries sustained by you, in or about, the facility where the exercises take place. TheUniveristy of Michigan - MHealthy and its personnel shall not be held liable for any personalinjuries or health consequences resulting from, or arising out of, this exercise booklet. Theuser of this document agrees to hold harmless, defend and indemnify The Univeristy ofMichigan - MHealthy from any and all claims, damages and expenses arising through theuse of this booklet.Using Your Hand Weights i When you can consistently do 15 repetitions in each set forthree consecutive workouts, the next time you train increaseyour weight by the smallest amount available for thatexercise. Record your exercises and your progress using the handweights tracking sheet in the back of this booklet.Using Your Hand Weights 2

Resistance Training ExercisesFrequency 3-4 days a week is ideal, however one or two is acceptable(depending on your goals).IntensityGuidelines Perform each exercise with proper form (see “Form” below)until momentary muscle fatigue is reached – the point at whichyou cannot perform another repetition without losing form. Rest your muscles for 48 hours between workouts to allowyour muscles to recover.Duration Repetitions: To increase muscular strength, perform theexercises so momentary muscle fatigue is reached within 8-15repetitions for each set. Sets: One correctly performed set for each exercise may beenough. Multiple sets may provide better results, depending onyour goals. Rest interval: If you do multiple sets, a typical rest interval is30-60 seconds, but it can vary depending on your goals. Proper speed: Exert force/tension (increase tension) in twocounts and reduce tension in 4 counts (pull 1-2, release 1-2-3-4).SafetyForm Range of motion: Exercise muscles through their fullest,comfortable range of motion. Protecting joints: Do not lock your joints when performing anyexercise. Proper form: If you must alter your form to complete therepetition, STOP! You have reached momentary muscle fatiguefor that set. Do not sacrifice form to perform more repetitions,this is where many injuries occur. Injury prevention: To prevent injury, STOP if an exercise causesany pain! Breathing: Remember to breathe. DO NOT hold your breathwhile performing an exercise. Complete at least one breathingcycle (in and out) per repetition.Using Your Hand Weights 3LEGS: QUADRICEPSWall SquatStand against wall with feet at shoulderwidth stance. Walk feet away from wall andslide back down wall until knee joints areflexed to a 90 degree angle. Hold for 20 to60 seconds.Repeat 1- 3 timesLEGS: QUADRICEPS/GLUTEALSSquatStand on board, or on floor, with feetshoulder width apart. Keep back straightand weight on heels. Bend knees until kneejoints are flexed to a 90 degree angle.Straighten knees and return to startingposition.Complete 8-15 repetitions.Do 1-3 setsLEGS: CALVESStanding Heel RaiseHold weights in hands to sides. Stand onboard with feet shoulder width apart andlegs straight. Rise up on toes. Lower heelsto starting position.Complete 8-15 repetitions.Do 1-3 sets.Using Your Hand Weights 4

BACK: LATISIMUS DORSICHESTBench PressOne Arm Bent-Over RowLie on your back with feet and lower backin contact with the bench. Start withweights at chest level. Press weights overchest to straight arm position. Bend armsand return to starting position.Place right hand and knee on bench. Holdweight in left hand with straight arm. Pulldumbbell up to side of chest and squeezeleft shoulder blade toward spine. Lowerweight back down to starting position.Repeat with other arm.Complete 8-15 repetitions.Do 1-3 sets.Complete 8-15 repetitions.Do 1-3 sets.CHESTBACK: TRAPEZIUSBench FlyUpright RowLie on your back with feet and low back incontact with the bench. Start with weightsover chest with straight arms and palmsfacing each other. Open arms out to sidesand lower weights to shoulder level. Liftweights back up to starting position.Hold weights in front of body with palmsfacing thighs. Pull weights up toward chin,keeping weights close together and elbowsout. Lower weights back down to startingposition.Complete 8-15 repetitions.Do 1-3 sets.Complete 8-15 repetitions.Do 1-3 sets.BACK: TRAPEZIUSSHOULDERSShoulder ShrugStanding Shoulder PressHold weights in hands to sides. Keepingarms straight, lift shoulders toward ears.Lower shoulders back down to startingposition.Start with weights at shoulder height andpalms facing ears. Press weights overhead,rotating palms to face forward, in straightarm position. Lower weights back down tostarting position.Complete 8-15 repetitions.Do 1-3 sets.Complete 8-15 repetitions.Do 1-3 sets.Using Your Hand Weights 5Using Your Hand Weights 6

SHOULDERSCORE: ABDOMINALSSeated Lateral Deltoid RaiseCrunchWith arms slightly bent, raise dumbbellsuntil parallel with the floor. Lower weightsback down to starting position.Place hands behind head and bend knees.While keeping head and neck in line withspine, elevate shoulders and upper backtoward ceiling, then slowly return to startingposition.Complete 8-15 repetitions.Do 1-3 sets.Complete 8-15 repetitions.Do 1-3 sets.SHOULDERSRear Deltoid RaiseLie on your stomach on bench, lift weightsout to sides raising them to shoulderheight. Lower weights back to startingposition.CORE: ABDOMINALSComplete 8-15 repetitions.Do 1-3 sets.With knees bent at 90º angles, curl hips upuntil lower back raises slightly off the floor.Reverse CrunchComplete 8-15 repetitions.Do 1-3 sets.ARMS: BICEPSStanding Alternating CurlHold weights in hands to sides. Curl one armto shoulder with palm facing up and armclose to side. Lower arm back down tostarting position. Alternate arms.CORE: OBLIQUESCrunchLie on back and place feet on the floor.Cross one foot over opposite thigh. Liftupper back off the floor. Twist torso andpoint shoulder to the knee that is crossed.Untwist the torso and lower back downto starting position. Repeat with oppositeside.Complete 8-15 repetitions. Do 1-3 sets.ARMSStanding One-Arm ExtensionLift left arm overhead and brace arm withright hand. Bend left elbow and lowerweight to upper back then return to startingposition. Repeat with other arm.Complete 8-15 repetitions.Do 1-3 sets.Complete 8-15 repetitions. Do 1-3 sets.Using Your Hand Weights 7Using Your Hand Weights 8

Stretching & Flexibility TrainingStretching is one of the basic components of a sound exerciseprogram. Good flexibility is not only important for exercise, butalso for daily activities such as bending down to put on socksor reaching overhead to grab a tool in your garage. Regularstretching should be incorporated into your daily exercise routine.WHY SHOULD I STRETCH? To improve your flexibility. To improve muscle performance. To promote better circulation. To reduce the chance of muscular injuries. To help prevent muscular stiffness and soreness. To help reduce tension and to encourage relaxation. To help you develop better awareness of your body.WHEN SHOULD I STRETCH? After your warm-up but before you begin your physicalactivity, primarily to loosen muscles. After your physical activity, primarily to increase flexibilityand improve your range of motion.HOW DO I STRETCH? Stretch in a slow relaxed manner. Stretch until you feel a slight discomfort in the muscle. Hold each stretch for at least 20 seconds. Repeat each stretch one or more times. Don’t bounce. Never stretch to the point of feeling pain. Breathe normally.WHAT DO I STRETCH? Concentrate on the muscles you are going to use, or haveused during your activity. Emphasize any area that is particularly tight.Using Your Hand Weights 9Stretching ExercisesARMS: BICEPSWith arms straight and fingers interlacedbehind back, raise hands toward ceiling.Hold for 20-30 seconds.Repeat one or more times.ARMS: TRICEPSBend elbow and place hand of bent armon back of neck. Using the other hand, pullelbow behind head.Hold for 20-30 seconds.Repeat one or more times with each side.NECK: TRAPEZIUSTilt head to left side. With arms behindback, use left hand to pull right arm overand down to the left.Hold for 20-30 seconds.Repeat one or more times with each side.CHEST: PECSGrab both sides of doorway one inch belowshoulder height. Lean forward until stretchis felt in chest. Keep back straight and feetshoulder width apart.Hold for 20-30 seconds.Repeat one or more times.Using Your Hand Weights 10