If you have chest pain, problems breathing, nausea or light-headedness, stop exercising and seek medical help.

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Strength Training with Dumbbells

Stay motivatedWhatever your age, level of activity or health, strength training is safe and effective. It reduces the signs and symptoms of arthritis, diabetes, osteoporosis, obesity, back pain and depression.

These exercises focus on different muscle groups in the body using dumbbells for resistance.

Keep an exercise log to track the weight, sets and reps you do for each exercise.

Take a photo of your body or take measurements of your chest, waist, hips, legs and arms to track your progress.

Your strength training plan

Safety

Always talk to your doctor or health care provider before starting any exercise program.

Breathe normally while exercising. Exhale as you raise the weight and inhale as you lower the weight.

Drink plenty of water before, during and after exercise.

Strength training improves your health

Walk for 10 minutes outside or on a treadmill to warm up, and then do the exercises on the next pages. End your session with 10 minutes of stretching or walking to cool down and prevent injury.

Do these exercises 2 to 3 times a week, resting at least one day between workouts. After 2 weeks, assess the difficulty of each exercise. Increase your weights as directed by your doctor or physical therapist to keep your muscles challenged and to keep seeing results.

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Chest Press

Chest Fly

Lie on your back on a bench or the floor with your knees bent and feet flat on the floor. Arms are at shoulder height with elbows bent up. Hold a dumbbell in each hand with your palms facing forward.

Slowly return to starting position.

Slowly close your arms, returning to starting position.

Weight: _____ Sets: _____ Reps: _____

Push dumbbells away from your chest so that your arms are straight with elbows slightly bent.

Weight: _____ Sets: _____ Reps: _____

Slowly open your arms down and out to your sides. Arms are straight with a slight bend at the elbows. Do not go past shoulder level.

Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, palms facing each other in front of you. Keep arms straight with elbows slightly bent.

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Bent Over Row

Shoulder Press

Stand with your legs shoulder width apart, holding a dumbbell in each hand. Bend forward at the hips and keep your back flat. Let your arms hang, palms facing each other.

Stand or sit with feet shoulder width apart. Arms are out to sides at shoulder height, elbows bent up. Hold a dumbbell in each hand, palms facing forward.

Slowly return to starting position.

Slowly return to starting position.

Bend your arms, slowly bringing the dumbbells to your shoulders while squeezing the muscles in your upper back. Keep your elbows high and tight at your sides when doing this exercise.

Straighten your arms over your head, keeping your elbows slightly bent.

Weight: _____ Sets: _____ Reps: _____

Weight: _____ Sets: _____ Reps: _____

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Biceps Curls

Triceps Extension

Stand or sit with your feet shoulder width apart, left foot slightly forward. Hold a dumbbell in your right hand and bend slightly forward at the hips. Raise your elbow high against your side until your upper arm is parallel with the floor. Place your left hand on your thigh for support.

Slowly lower the dumbbells and return to starting position.

Slowly return to starting position. Repeat with your left arm.

Variation: This exercise can be done with two dumbbells to exercise both arms at the same time.

Bend your elbows and slowly raise the dumbbells up toward your shoulders. Keep your elbows against the side of your body and wrists straight.

Slowly straighten your lower right arm behind you while squeezing the back of your upper arm (triceps muscles).

Stand or sit with your feet shoulder width apart. Hold a dumbbell in each hand. Let your arms hang at your sides, with palms facing forward.

Weight: _____ Sets: _____ Reps: _____

Weight: _____ Sets: _____ Reps: _____

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Squats

Calf Raises

Stand with feet shoulder width apart. Hold a dumbbell in each hand with palms facing toward the body. Let arms hang at your sides.

Stand with feet shoulder width apart. Hold a dumbbell in each hand with palms facing toward the body. Let arms hang at your sides.

Slowly return to standing position.

Slowly lower your heels to the floor.

Squat down to a sitting position, keeping your knees over your toes.

Lift your heels as high as you can, shifting your weight to the balls or front part of your feet.

Weight: _____ Sets: _____ Reps: _____

Weight: _____ Sets: _____ Reps: _____

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Talk to your doctor or health care team if you have any questions about your care.

For more health information, contact the Library for Health Information at 614-293-3707 or e-mail health-info@osu.edu.

© 2014 - January 7, 2016, The Ohio State University Wexner Medical Center.

patienteducation.osumc.edu

Abdominal Crunches

Oblique Abdominal Crunches

On a firm surface, lie on your back. Bend your knees and place feet flat on the floor. Cross your arms over your chest.

Slowly return to starting position.

Slowly return to starting position. Repeat on the other side, turning your right shoulder towards your left knee.

Squeeze your abdominal muscles as you slowly lift your shoulder blades off of the floor. Keep your head and neck in line with your body.

Squeeze your abdominal muscles as you slowly lift your left shoulder blade off of the floor, turning your left shoulder towards your right knee.

On a firm surface, lie on your back. Bend your knees and place feet flat on the floor. Cross your arms over your chest.

Weight: _____ Sets: _____ Reps: _____

Weight: _____ Sets: _____ Reps: _____