Stone says that you don’t need to use much weight. Just a pound, or a kilo or two, will do it. Start slowly and increase the weight gradually.
“I would also strongly suggest that if you’ve never lifted weights before, go find somebody who knows something about it,” Stone adds.
Free weights and barbells are a good choice is you’re relatively healthy.Credit: iStock
Weight machines
This is probably the least intimidating option for the beginner. The machines offer stability and a fixed pattern of movement, and they give beginners a chance to get familiar with the movements involved in strength training.
“Machines are a good way to start,” Escamilla says. “They’re safe and easy and you don’t need a lot of technique or skill to do them.”
Escamilla points out they also reduce the risk of injury, isolate muscles and help build confidence as you’re starting out. The machines also are more time effective.
“Start here and then you can gravitate to free weight and other options,” Escamilla said.
Resistance bands and tubes
These are the most portable options. They can help to build muscle, improve flexibility and balance, and don’t require signing up for a gym membership. The bands or tubes are made of elastic and come in various sizes and resistance levels.
Bands also come in fabric models.
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“They take up no room to pack and they’re super-cheap,” Escamilla said. “You can take them with you as you travel – just throw them in your suitcase.”
You can use them to work your legs, arms, back, chest and shoulders and other muscle groups. They can be used in many configurations and may be less intimidating than dumbbells or barbells.
“The bands won’t cut it for a 300-pound (140 kilogram) football player,” Escamilla says. “But they’re good for your average person – your average adult.”
Body weight resistance
The idea with every weight-resistance exercise is to overload the muscles. Your own body weight can be used to do this.
Exercises such as push-ups, pull-ups, squats, lunges and planks and others fall into this category.
“Your body weight can be used as a form of resistance,” Escamilla said. “You can get a good workout doing these and you need almost no equipment.”
No matter the option, Stone emphasises the need to vary your exercises – both the types and the number of repetitions. You can also vary locations, perhaps choosing an outdoor gym for your workouts.
Outdoor gyms are often found on beaches such as the one at the popular Barceloneta beach in Barcelona, Spain.
“You can’t do the same number of sets and repetitions all the time and expect to get better results,” Stone said. “You get stale and monotony can set in.”
AP
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