By now, you’ve likely established a walking habit and you’ve got a lock on body-weight movements. Building from that foundation, we’re now ready to get stronger.

 

Two key benefits of training with free weights are its ability to help us shed pounds and maintain a healthy body composition. “When we increase the body’s muscle mass, we increase overall metabolic rate,” CNN fitness contributor Dana Santas said in a story on strength training. This “results in more calories burned throughout the day, not just during exercise.”

 

Ready to get started? Let’s get lifting!

Even if you’ve never lifted weights before, this workout will safely get you going. The weight you choose should ultimately be determined by your current strength and fitness level.

 

Be sure not to get ahead of yourself! Take it slow -- start with a lower weight and perfect your form before adding more weight. If you're accustomed to carrying 10 to 20 pounds on a fairly regular basis, use a weight in that range. That said, go with one that feels challenging but is not so heavy that you can’t maintain form through at least eight repetitions.

 

Just as you did when learning the fundamental body movements, be mindful to maintain your posture during the exercise. If you find that you need to use momentum to swing the weights up and/or you’re arching your back, the weight is too heavy; use lighter dumbbells to avoid injury.

 

Perform the exercises as a circuit, doing one set of the prescribed repetitions (eight to 12 reps) for each exercise in the order listed below for a total of three to five rounds. Rest 15 to 30 seconds in between sets, and take a one-minute break to drink water and towel off between rounds. Make sense? You can write down the schedule if that helps.

 

These six exercises increase strength in your movements and your ability to stabilize good posture:

• Goblet squat
• Half-kneeling dumbbell chop
• Single-leg Romanian deadlift
• Seated overhead dumbbell press
• Tall kneeling kettlebell hold
• Dumbbell lateral raise

As you get stronger, you can progress to heavier loads. For correct body positioning, check out Santas’ guide here.

Strength has been tied to a lower risk of Type 2 diabetes, a study found, but you don’t need to overdo the weight training to reap the benefits. Moderate amounts of muscle strength were associated with a 32% reduced risk of developing Type 2 diabetes in research participants.

 

Did you know?

Many women avoid lifting weights because they think they’ll get bulky. That’s a myth, says Santas, who is a strength and conditioning coach. In fact, strength training has been shown in studies to enhance body image for women of all ages, from college age to postmenopausal. So get pumping!

Here’s an easy way to keep the blood circulating -- especially to your noggin. Set an old-school kitchen timer at your desk and crank the dial so it alerts you every 45 or 60 minutes. When it’s time, take a short break: Get up and stretch, do jumping jacks (just be sure to wear proper shoes and land gently), or walk around the block. Boosting blood flow will help you stay sharp throughout the workday.

De-stress with a moment of calm

Having a daily practice of intentional quiet can go a long way toward a better outlook. Steady your mind and reduce anxiety with this brief meditation routine from Stephanie Mansour, CNN contributor and host of “Step It Up With Steph” on PBS. You’ll think more clearly and improve concentration and decision-making.

 

Moves that support a positive mindset combine yoga and balance, with a focus on deep breathing. Check out Mansour’s routine here.

Looking for home gym equipment but don’t want to spend a lot of money to get started? Our partners at CNN Underscored, a product reviews and recommendations guide owned by CNN, have this rundown of dumbbells, mats, jump ropes, resistance bands and more.

As you work on building strength, you’ll find yourself moving with more confidence. Feeling good? Stay steady and keep at it! You're readying yourself for the next step in our fitness journey: moving faster with cardio.

 

Checklist to go:

• Start with a lower weight while you perfect form
• Practice six strength training exercises
• Add weight as you get stronger

Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.