5 Basic Strength-Training Moves You Should Know


This easy weight loss weight training program gives you all the benefits of strength training with zero learning curve. Why weight training? Lifting weights has been proven to boost mood, lower blood pressure, increase bone mass, and firm trouble spots.

Do it twice a week, do 1 set of 12 to 15 reps of each move in order, resting 30 to 60 seconds between exercises. After 3 weeks, increase the weight and/or do 2 sets. You will need a stability ball or chair and a pair of 3- to 5-pound dumbbells (these are great starter equipment to have even if you don’t follow this weight loss weight training program).

1) Ball Squat (Targets Legs and Butt)
Swiss_Ball_Wall_Squat_Women

Stand with a stability ball between your back and a wall (or tree!), walk feet forward until they’re slightly in front of your hips, and place hands on thighs. Squat until thighs are parallel to ground. Rise up onto balls of feet as you reach arms overhead. Return to starting position.

You can do this move without a ball—simply press your back against the wall.

2) Tripod Row (Targets Back and Core)
tripod-row

Hold a dumbbell in each hand and get on all fours with wrists under shoulders; extend right leg behind you. Bend left elbow, drawing weight toward left side. Lower weight to complete 1 rep. Do 12 to 15 reps; switch sides to complete set.