Muscle tissues degenerate with age, working out these muscles frequently will improve their ability to work better. Weight exercises or strength exercises allow your muscles to apply a force against resistance. Twenty minutes of strength training exercises twice or thrice a week helps develop muscle strength. Weight training can also improve bone and ligament strength and blood circulation.
It is a myth that women will develop huge muscles if they weight train regularly. One important aspect of weight training is that all the muscles that you wish to work upon should be stretched well before each session.
Side shoulder lift
Front shoulder lift
Upper body exercise
Abdominal muscles - crunches
Weight exercises for back
A well developed V-shaped back reflects all the hard work in the gym. Many of us tend to neglect the back muscles as we are unable to see them while exercising. If you do not train your back muscles as much as they need to be, you will develop muscle imbalance as your focus will remain only on the chest muscle. This imbalance can lead to postural problems apart from the injuries you are prone to develop.
Weight exercises for upper back
Weight exercises for middle back
Pullovers and Flies
Pullovers work the lats, the chest and the triceps. High row and reverse fly work the upper back, involving the shoulder blades as well as the back of the arms.
Lateral bar pulldown
Note that the entire body other than the arms should remain immobile while doing this exercise.
Note that you should keep your head up and your eyes should focus on a point on the wall in front of you. This will help in maintaining the alignment of your back.
Note that you should use your back muscles as you keep your torso erect. Ensure that your back is straight without leaning backwards.
Weight exercises for lower back
Lying back presses
Weight exercises for shoulders
Shoulders require special training and it is not very easy to train the shoulder muscles. Shoulders or deltoids consist of 3 parts - the front, side and rear delts. When you want to develop your shoulders, you should work all the three parts. There is no single exercise that can train the entire shoulder.
When any part of the body is being worked, the front deltoids also get to work a lot. However you should do specific exercises to train the side and rear delts. If you wish to improve the shoulder width, you should train the side deltoids. A few back exercises will work the rear deltoids but you should train them separately to achieve good results.
Front Deltoid Exercises
Two Arm Dumbbell raises
Front cable raise with one arm
Front deltoid dumbbell raise with two arms
Middle Deltoid Exercises
Dumbbell press - twisting style
Dumbbell deltoid press in seated position
Rear Deltoid Exercises
External rotations in lying position
Cable rear lateral rises in seated position
Incline dumbbell flyes - reverse
Weight exercises for chest
Chest muscles are among the largest groups of muscles on the upper body; hence you have to concentrate working out this muscle group. Increase the repetitions for chest exercises to effectively work them out. Exercising on a flat bench will work-out the mid-chest. Inclining the bench will work the upper chest while declining the bench will work the lower chest.
Lower chest exercise with weights
Decline dumbbell bench press
Similar to the decline barbell bench press exercise, you should use dumbbells instead of barbells. You should use a free standing decline bench instead of a regular decline bench press machine.
Middle chest exercise
Isometric chest presses
You can either stand or sit during this exercise.
Upper chest exercises
Hammer grip incline dumbbell press
Inclined pushups using exercise ball
Declined push ups