Weight Lifting Made Easy

Weight lifting is far less complicated than figuring out your new cell phone. So why aren't you doing it? Here's how to get past two common stumbling blocks and get right to the big benefits (stronger muscles and bones; faster metabolism; younger heart, arteries, and immune system).

How much weight should I lift? Start with 5 pounds or less. If you can repeat a move more than 12 times without feeling wiped out, go heavier. But if it's tough to do even 8 lifts, lighten up. Your muscles may be able to handle hunkier weights, but your tendons, ligaments, and other connective tissue may not -- especially if you're out of shape or have already had a run-in or two with bursitis or tendinitis. When you can do a move 12 times pretty easily, increase the weight just enough to make 6 to 8 repeats a challenge.

Should I use free weights (dumbbells) or weight machines? That's like trying to decide between salmon and mahimahi for dinner: They both have good points; just choose what's right for you.

• Free weights (dumbbells and barbells) make you steadier as well as stronger. That's because your body has to balance as well as lift the weights, which works the "core" muscles in your torso responsible for good posture and balance. It's also easy to store a compact set of free weights at home.
• Weight machines, because they are designed to position your body correctly, make you less likely to strain a muscle or joint and get injured from poor form. But they're big and expensive, so using them usually means joining a gym.

Want it all? No problem. Lots of gym members mix the two, either doing some of each during every workout or alternating all free weights with all machines, depending on the day.