A beginner's guide to strength training with weights

Strength training with weights will improve your self-esteem and body image as well by making your body stronger. Here are some beginner tips.

• The green light from your doctor if you're over forty
• Loose, comfortable clothing
• Set of adjustable dumbbells (or make your own)
• Enough space if you're working out at home
• Three uninterrupted sessions of five to 10 minutes per week

You don't have to join a gym to increase your muscle fitness and strength, though it can help to give you an idea of what's involved and learn the techniques correctly. If you prefer to work out at home, here are some suggestions.

• Buy or rent a weights-workout or strength-training fitness DVD or video to learn how to do the moves. This will also help you to prevent injury.
• Don't spend money on weights until you're sure you like this form of strength training. In the meantime, make your own. Start out with two 450 gram (15 ounce) cans of beans or tomatoes as hand weights.
• Begin your training program by working out for five to 10 minutes with very light weights (not more than 500 grams or one pound) and performing one set of eight repetitions for each exercise.
• Gradually build yourself up to 20 to 30 minutes by increasing the number of repetitions in a set to 16, and then increasing the number of sets to three or four.
• Once you're ready for heavier weights, use one litre (one quart) plastic milk or juice containers (with handles) filled with water or sand. As you progress, you'll need different amounts of weights for different body areas, so create several sets of 'hand weights'. In this way, you'll save money and recycle at the same time.
• If you want muscle definition, not bulk, use lighter weights and increase the number of repetitions. If you want to create bigger muscles, use heavier weights and do fewer repetitions.
• Try using resistance bands to build muscle. They're inexpensive, portable and come in various sizes.

To ensure you don't lose muscle fitness when you're travelling, buy a resistance band from a sporting-goods store. It weighs only a few grams (about a tenth of an ounce) and will take up almost no space in your luggage.