• Weight training requires simple equipment and commitment to setting up a routine.Weight Lifter 2 image by Infs from Fotolia.com
  
  Weight training increases your muscle mass, which increases metabolism and stamina. There are weight training exercises specific to many sports, but for beginners the key is building strength and establishing a routine. Simple exercises using dumbbells and a weight bench can be done at home.
  
  

Arms

• For triceps, stand with knees slightly bent and weight forward over your toes. Hold a dumbbell in one hand with your elbow bent at a right angle. Press the weight backward, straightening your elbow and swinging your arm back from the shoulder. Bring back to starting position.
  
  For biceps, stand with a dumbbell in each hand, arms lowered and hands facing up. Bend one elbow at a time, bringing the dumbbell up to your chest. Keep your arm against the body. Lower the weight slowly, and repeat the exercise with your other arm.
  
  

Chest

• Lay back on a bench. Hold the dumbbells in each hand, elbows bent so the weights are close to your chest. Slowly unfold your arms and lower the weights toward the floor on either side of the bench until you feel the stretch in your chest muscles. Lift back to the starting position.
  
  

Shoulders

• Stand with the dumbbells in your hands at your sides. Lift one arm straight in front of you to shoulder height. Hold the weight vertically. Lower slowly and repeat with the other arm.
  
  

Legs

• Hold a dumbbell in each hand, standing straight with legs together. Take a big step with one leg and lunge toward that leg, keeping your back straight and arms down at your sides. Use your leg muscles to stand straight again. Repeat with the other leg.