Get fit in 5 moves: it's true: this minimal set of essential moves is what you need to get strong, stay trim and be healthy for the rest of your life

Natural Health, Feb, 2004 by Linda Shelton

Resistance training provides health benefits for your entire body: building stronger bones and muscles, boosting metabolism and energy, toning and reshaping your figure. But the process can be confusing, especially for people who are starting a program or just getting back to one.

Want to simplify, need to clarify? Of the hundreds of strength moves out there, these essential five will fill the bill, helping to keep you fit and feeling great for a lifetime. They can be done anywhere, and, depending on your fitness level, you can incorporate machines, dumbbells, barbells, resistance tubes or balance tools. You can also adjust each move to be more challenging, so as your goals evolve, your workout will support you every step--and press, row, lunge and squat--of the way.

1 overhead press

1a. Standing with your feet hip-width apart, legs straight but not locked, hold a dumbbell in front of your shoulders, elbows bent and pointing down, palms facing in. Contract your abs, lift your chest and relax your shoulders.

1b. squeeze your shoulder blades down and back, then press your arms overhead without locking your elbows. Bend the elbows to the starting position and repeat.

Strengthens upper back, front and middle shoulders.

Starting weight: 5- to 10-pound dumbbells.

to progress

1. Alternating presses: Press one arm overhead at a time.

2. Rotating presses: Rotate palms forward at the top of the movement (shown right).

[ILLUSTRATION OMITTED]

3. Barbell press: Hold a barbell with an overhand grip in front of your collarbone, hands separated slightly wider than shoulder width, and press up.

4. Full presses: Let your arms hang by your sides, bend your elbows to bring the dumbbells up to shoulder height, then press overhead.

5. Equipment variation: Do any of these moves standing on the center of a resistance tube, holding the handles as you would hold dumbbells.

2 lunge

2a. Stand with your feet hip-width apart, holding a dumbbell in each hand, with your arms hanging by your sides, palms facing in. Take a large step back with your left foot, keeping the left heel lifted, the torso centered, the abs contracted and the chest lifted.

2b. Bend both knees, keeping your right knee aligned over the ankle and your left knee pointing toward the floor. Straighten and bend both legs for reps, then reverse leg position.

Strengthens buttocks, hamstrings, quadriceps, calves.

Starting weight: Zero to 15 pounds in each hand.

to progress

For the reverse and front lunges, begin with no weights, then move on to dumbbells by your sides or on your shoulders, then to using a barbell across your shoulders.

1. Reverse lunge: Instead of keeping your feet stationary, bring the rear foot forward to a standing position to finish each rep. You can alternate legs or do one side, then the other.

2. Front lunge: Perform as you would a reverse lunge, except step forward into the lunge position and back to return to your starting position.

3. Machine lunge: Perform the basic lunge on a Smith machine, adding zero to 25 pounds to each side.

4. Lunge reach: While holding dumbbells, do a front lunge, but hinge forward from your hips so your torso is over your thigh, and reach the dumbbells toward either side of the front foot (shown left). Straighten your torso, then press back to starting position; alternate legs for reps.

[ILLUSTRATION OMITTED]

5. Jump lunges: From Position 2a--without using weights--straighten your legs and jump to switch the legs, bending immediately into a lunge. Alternate legs for reps.

3 lat row

3a. With feet hip-width apart and a dumbbell in your right hand, hold the back of a chair with your left hand, then hinge forward from your hips so your back is straight and your body forms one straight line from head to hips. Let your right arm hang toward the floor in line with your right shoulder, palm facing in and abs contracted.

3b. Squeeze your shoulder blades together, then bend your right elbow up toward your rib cage. Straighten your arm, do all the reps, then switch arms.

Strengthens middle back, rear shoulders, biceps.

Starting weight: 5 to 12 pounds.

to progress

1. Rotating row: Start with your palm to the rear, then rotate it inward as you pull the dumbbell up toward your rib cage.

2. Two-armed row: Use both arms (shown right).

[ILLUSTRATION OMITTED]

3. Barbell row: Do the two-armed row, holding a barbell with an underhand grip.

4. Equipment variation: Do any of these moves using a resistance tube instead of a dumbbell.

4 squat

4a. Stand with your feet hip-width apart, legs straight but not locked. Hold a dumbbell on each shoulder, palms facing in and elbows bent close to your sides. Contract your abs, bringing your spine to a neutral position, with your chest lifted and shoulders relaxed.

4b. Keeping your body weight on your heels, bend both knees, lowering your hips until your thighs are as parallel as possible to the floor. Contract your buttocks and straighten your legs to return to the starting position.

Strengthens buttocks, quadriceps, hamstrings.

Starting weight: 5 to 15 pounds in each hand.