Resistance training, or weightlifting, isn't only about getting big muscles. It can be used to develop muscle strength and endurance. Best of all, you don't need fancy equipment—most of these exercises can be done at home.

Benefits of resistance training

• Increased strength.
• Reduced risk of developing osteoporosis in women.
• Increased muscle endurance (which helps delay fatigue).
• Increased muscle tone.
• Decreased risk of injury to muscles and joints.
• Increasing muscle mass can increase your metabolism, which could lead to more calories burned.
• Increased self-esteem.

Guidelines for resistance training

• If you are starting resistance training for the first time or resuming after a long break, first go through the weight training exercises with no weights to ease into the program.
• After mastering the motions, begin with low weight levels.
• Vary your workout so you aren't working the same muscle group 2 days in a row.
• Emphasize quality, not quantity. Try to perfect your form instead of worrying about how much weight you're lifting. For best results, work at an intensity where your last repetition is somewhat hard.
• Never hold your breath while performing a lift. Exhale on the lifting phase, inhale on the lowering phase.
• A little muscle soreness is to be expected. However, extreme muscle soreness means you're working too hard.
• Discontinue any exercise that causes you pain.

Here are some examples of resistance exercises for your arms, legs, and shoulders^*.

Alternate arm curls — Grasp a dumbbell or light weight (about 2 pounds) in each hand. Begin with arms at your sides. Bend at the elbow, bring one arm up to your shoulder, and then reverse this motion. As you are bringing this weight down, begin the same motion on the opposite side. Repeat 12 times.

Leg extensions — Sit in a comfortable position and hold a chair for stability if necessary. Straighten one leg in a controlled movement, and then return to the floor. Repeat with other leg. Repeat this set 12 times. For more advanced exercise, add resistance with ankle weights.

Alternate overhead press — While seated, hold two dumbbells or light weights (about 2 pounds each) at shoulder level with palms facing toward your head. Slowly push one weight overhead, straightening your arm. As you are lowering this weight to the starting position, begin lifting the other weight overhead. Repeat 12 times.

For more exercises, consult your local gym or exercise specialist.