GET BENCHED

If you don’t have joint issues and have been cleared by your doctor to start lifting, you can hit the weight room. Start with lighter weights you think you can lift with ease, and complete three sets of 10 to 15 reps for each of these beginner lifts.

SHOULDER PRESSES

Sitting on a straightback bench and sucking in your stomach, lock your shoulders down and in place. Keep the dumbbells and your elbows in line with your ears, and slide your shoulder blades together. Press the weights up into the air in a straight line. Don’t arch your back.

LATERAL PULL- DOWNS

Sitting on a seat and grasping the bar with palms facing you, lean back slightly. Pull the bar toward the middle of your chest, lifting your collarbone and sliding your shoulder blades together and down. Keep your elbows close to your sides. (If your shoulders go forward, not back, or your elbows wing out, you’re using your arms rather than your upper back and you can hurt your neck.)

DUMBBELL BENCH PRESSES

Lying on your back on a bench, slide your shoulder blades toward each other, locking your shoulders in place. With straight arms, hold the dumbbells above your shoulders with palms facing your lower body. Slowly lower them toward your mid-chest with your elbows out.

LEG PRESSES

Sitting in a seat with your feet shoulderwidth apart and knees in line with your ankles, tighten your bum. Press through the back two-thirds of your feet, keeping your knees from locking. (Don’t let them dip inward; that will put stress on your knees.) Keep your lower back and bum solid in the seat—don’t let them lift.

MEDICINE- BALL TWISTS

Sitting on a bench, lean back slightly. Hold the medicine ball straight out in front of your chest. Suck in your stomach. With slow and controlled movements, twist your upper body first to one side and then the other. Your hips and legs shouldn’t move.