Recently, I’ve wanted to incorporate more resistance training into my workout routine. I’ve been a runner for years, but the sight of skinny arms is slightly embarrassing. Luckily, I happen to be dating a personal trainer, who came up with a beginner’s resistance training workout to help me tone my upper body. This workout will not bulk you up! The key here is to tone and to see an overall increase in strength. Do this workout three days a week, with low weights and high repetitions. I can’t emphasize the importance of having correct form enough, because you don’t want to injure yourself, and you want to work the target muscles.
1. Lat pull down
At a weight you can do for 2-4 sets of 12-15 reps.
Lean back at a 45-degree angle to really engage your lats.
When you pull down, the bar should hit in the middle of your sternum.
Go at a slow, controlled pace.
2. Shoulder press with dumb bells
At a weight you can do for 2-4 sets of 12-15 reps.
Start with your arms above your head, your elbows bent at 90 degrees. They should resemble a field goal.
Push your arms straight up — they’ll go in a little bit so the weights tap together.
Bring arms back down to the field goal position.
3. Dumb bell bench press
At a weight you can do for 2-4 sets of 12-15 reps.
To make sure you’re using the correct form, you should feel like you’re doing a push up, except lying on your back.
4. Bicep curls with dumb bells
At a weight you can do for 2-4 sets of 12-15 reps.
When doing bicep curls, your elbow should be the only thing bending. Lift the dumb bell all the way up and all the way down until your arm is straight.
Make sure not to arch your back or swing your arms.
5. Tricep Extension with a single dumb bell
At a weight you can do for 2-4 sets of 12-15 reps.
Hold one end of the dumb bell vertically with both hands over your head.
Bend your elbows back and straight up, keeping them close to your head.
6. Pillars, also called planks
A plank is where you hold a push up position, except on your elbows. Your back should be flat — and don’t put your butt in the air.
Hold for 30 seconds to one minute.
7. Medicine ball twists
Use a 5-10 pound medicine ball.
Lean against a wall, with your legs shoulder width apart and slightly bent. Hold the medicine ball in front of your stomach.
Twist your upper body, tapping the ball against the wall.
Happy lifting!