Alex Bowman is a tutor at Lifetime Training. He has over six years experience in the health and fitness industry, including fitness instructing, personal training and studio instructing.

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Stacy Asks:

I’ve never done weights before and I’m considering buying some dumbbells – what weight should I start with (I was thinking 2kg?), and could you tell me some basic moves I could do with them?

Alex’s Answer

2 kg would be a great weight to start with, Stacey. Even if they become light very quickly you can always do things to make the exercises harder like increasing repetitions or slowing them down. I obviously don’t know how strong you are but it would be worth having a feel of dumbbells around the 2-4kg range and deciding which will suit you.

I’ll give you some basic moves for every major area of the body so that you don’t miss anywhere. After you get the hang of these you can always ask for more specific ones.

Chest press (works chest and back of the arms) – this exercise should be done ideally on a bench. However, you can lie on the floor if necessary. Lie on your back with your arms extended over your chest in line with your shoulders (holding the dumbbells palms away from you). Bend your elbows until they form a right angle in line with your shoulder and then return to your starting position.

Shoulder Press (Works Shoulders and back of arms) – Sit/stand upright with arms extended over your head. Bring elbows down to your shoulder line then return to starting position.

Bent Over Row (works the Back muscles and front of arms) – Whilst standing bend your legs and tilt your upper body forward (you must keep a straight back). Let your arms extend down in front of you. From this position pull the dumbbells towards your stomach trying to squeeze your shoulder blades together (rowing motion). Return to start position.

Squat (works all aspects of upper thighs) – Stand straight holding dumbbells by your side. Bend your legs and let your bum travel backwards so that your weight goes through your heels and not your toes. Go as far as comfortable but do not go lower than a right angle bend in the knees. Return to start position.

Alex Bowman, pictured. When taking up any new activities or exercise always consult with your GP first and ensure that you get advice from an appropriately qualified instructor.

For more information on fitness courses & more contact Lifetime Training on 0870 702 7273 or visit www.lifetimehf.co.uk