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<\/p>\nStone says that you don\u2019t need to use much weight. Just a pound, or a kilo or two, will do it. Start slowly and increase the weight gradually.<\/p>\n
\u201cI would also strongly suggest that if you\u2019ve never lifted weights before, go find somebody who knows something about it,\u201d Stone adds.<\/p>\n
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Free weights and barbells are a good choice is you\u2019re relatively healthy.Credit: iStock<\/p>\n
Weight machines<\/p>\n
This is probably the least intimidating option for the beginner. The machines offer stability and a fixed pattern of movement and they give beginners a chance to get familiar with the movements involved in strength training.<\/p>\n
\u201cMachines are a good way to start,\u201d Escamilla says. \u201cThey\u2019re safe and easy and you don\u2019t need a lot of technique or skill to do them.\u201d<\/p>\n
Escamilla points out they also reduce the risk of injury, isolate muscles and help build confidence as you\u2019re starting out. The machines also are more time effective.<\/p>\n
\u201cStart here and then you can gravitate to free weight and other options,\u201d Escamilla said.<\/p>\n
Resistance bands and tubes<\/p>\n
These are the most portable options. They can help to build muscle, improve flexibility and balance, and don\u2019t require signing up for a gym membership. The bands or tubes are made of elastic and come in a variety of sizes and resistance levels.<\/p>\n
Bands also come in fabric models.<\/p>\n
\u201cThey take up no room to pack and they\u2019re super-cheap,\u201d Escamilla said. \u201cYou can take them with you as you travel \u2013 just throw them in your suitcase.\u201d<\/p>\n
You can use them to work your legs, arms, back, chest and shoulders and other muscle groups. They can be used in many configurations and may be less intimidating than dumbbells or barbells.<\/p>\n
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\u201cThe bands won\u2019t cut it for a 300-pound (140kg) football player,\u201d Escamilla says. \u201cBut they\u2019re good for your average person \u2014 your average adult.\u201d<\/p>\n
Body weight resistance<\/p>\n
The idea with every weight-resistance exercise is to overload the muscles. Your own body weight can be used to do this.<\/p>\n
Exercises such as push-ups, pull-ups, squats, lunges and planks and others fall into this category.<\/p>\n
\u201cYour body weight can be used as a form of resistance,\u201d Escamilla said. \u201cYou can get a good workout doing these and you need almost no equipment.\u201d<\/p>\n
No matter the option, Stone emphasises the need to vary your exercises \u2014 both the types and the number of repetitions. You can also vary locations, perhaps choosing an outdoor gym for your workouts.<\/p>\n
Outdoor gyms are often found on beaches such as the one at the popular Barceloneta beach in Barcelona, Spain.<\/p>\n
\u201cYou can\u2019t do the same number of sets and repetitions all the time and expect to get better results,\u201d Stone said. \u201cYou get stale and monotony can set in.\u201d<\/p>\n