Building muscles doesn't require complicated or intimidating moves. In fact, you can tone your body with a few basic strength training workouts. In one session, you can work your entire body with simple conditioning moves.
For your first circuit, focus on your arms. Basic bicep curls and triceps kickbacks will help you tone and strengthen those arm muscles; if you are new to the exercises, be sure to stabilize the rest of your body with an exercise bench. You can also try hammercurls or triceps dips on the bench; as you begin, start with weights about two pounds in weight. As you become more experienced and toned, increase your dumbbell weight to eight pounds.
For your legs and glutes, nothing beats squats and lunges. However, there are many variations you can perform to mix things up, whether it includes moving your legs wider or closer together for squats, putting one leg up on a bench or holding weights in your hands. To increase the impact of lunges, do them both forward and backward, both static and moving.
You can work your chest by lying on the floor or a bench to do a chest press or roll over for push-ups. Then work your back on the machines with a lateral pull down or seated cable row.
And finally, don't forget your abs. A few crunches or bicycle crunches will round out your workout and leave your entire body feeling stronger and fitter.
 | Strength training exercises help build physical strength, tone muscles, speed metabolism and maintain good bone density. Choose from a variety of strength training methods so you can stay fit at the gym, at home or on the road. |
 | If you think that women lifting weights equates to unattractively muscle-bound female forms, think again. There are many benefits of strength training for women that result in lean, toned looks. |
 | Starting any new exercise program can be intimidating and tough, but when you add to the need navigate a whole new world of dumbbells and weight machines, it gets even harder. |
With the advances in weight-lifting technology, the choice between free weights and weight machines comes down to a matter of comfort, preference and safety. |
I'd like to present a case for choosing and using quality weight-resistance machines, while granting that free-weight "purists" do make some compelling arguments. In the course of this discussion, I will also allude to Weider and Parabody as two general types (and brands of) weight-resistance machines. |
