Using Your - Hand Weights

The Univeristy of Michigan - MHealthy recommends that all persons consult with their
health care provider prior to changing their physical activity program or using this booklet. The Univeristy of Michigan - MHealthy assumes no liability for persons who undertake
physical activity. Increasing physical activity and performing an exercise program has
a number of potential risks that may occur. These risks include, but are not limited to:
abnormal blood pressure (high or low), light-headedness, leg cramps, chest pain, abnormal
heart beat, fainting, dizziness, muscle and bone injuries, and in rare instances the potential
for heart attacks and stroke that may result in death. The Univeristy of Michigan - MHealthy and its personnel shall not be held liable for any damages arising from personal
injuries sustained by you, in or about, the facility where the exercises take place. The
Univeristy of Michigan - MHealthy and its personnel shall not be held liable for any personal
injuries or health consequences resulting from, or arising out of, this exercise booklet. The
user of this document agrees to hold harmless, defend and indemnify The Univeristy of
Michigan - MHealthy from any and all claims, damages and expenses arising through the
use of this booklet.
i This booklet was designed as a guide to help you begin a safe
and effective weight training program. The booklet includes

you can perform with your hand weights. We recommend that

your hand weights. We hope that you enjoy the results you can
attain with regular use of your hand weights.If you have any questions regarding this exercise booklet, please
contact MHealthy:

Call: 734-647-7888 | Email:
Resistance training can increase muscular strength and
endurance. Resistance training has also been shown to increase
bone density, delay the loss of bone mass, help prevent chronic low-back pain, increase metabolism, and improve joint stability.
ORDER AND PROGRESSION OF EXERCISES

The illustrated exercises are ordered by muscle group.


muscle groups (arms).

When you can consistently do 15 repetitions in each set for three consecutive workouts, the next time you train increase
your weight by the smallest amount available for that
exercise.

Record your exercises and your progress using the hand
weights tracking sheet in the back of this booklet.
Resistance Training
2
Using Your Hand WeightsUsing Your Hand Weights

3-4 days a week is ideal, however one or two is acceptable
(depending on your goals).

Rest your muscles for 48 hours between workouts to allow
your muscles to recover.


Perform each exercise with proper form (see "Form" below)
until momentary muscle fatigue is reached - the point at which
you cannot perform another repetition without losing form.