We don't all have the time to look like the Rock or perform like a gymnast, but with a few minutes twice a week we can gain a few years back, look and feel great - and it need not cost the earth.

Weight training is a form of strength exercise, which involves moving your muscles against a form of resistance. Weight training puts stress on the muscle being trained, causing your muscle to adapt and become stronger. However, weight training can leave the muscles feeling fatigued, so make sure you allow your muscles time to recover after each workout. This will help improve your overall performance and replenish your body’s energy stores.

ABS

ARMS - BICEPS, TRICEPS

BACK

BENCH PRESS

CALVES

CHEST

CORE

DEADLIFTS

LATS

LEGS - THIGHS

PECS

SHOULDERS

STOMACH - CRUNCHES, SIT UPS, LEGS RAISE

THIGHS

Two or three training sessions per week will be enough to help you to start building muscle and get back in trim. Aim to start with lighter weights and lower repetitions. As your muscles gradually get used to the stress exerted on them during a workout you can begin to increase the weights used to challenge yourself. Be careful to not to push yourself too much as this can cause an injury, undoing all that effort.

It is important you master the right techniques from the beginning when weight training; the better your form the better the results you will see. A personal trainer will help you do it right.

If you are unable to maintain a good form, it’s probably that the weight(s) you are using are too heavy. Remember to start light and gradually build up your weight. Standing in front of the mirror can help make you more aware of your body position when first starting. Posture is important, it is not preening. Though, the hope is you like what you see as you get fitter.

A BEGINNERS WORKOUT

If you’re new to exercise it can be difficult to know where to start. This is a beginner’s workout for you to try, which can be completed either at home or the gym. You should add the above weighted exercises into this workout and aim to complete each exercise two to three times with twelve repetitions each.

Warm up - It is important to get your muscles loosened and ready for exercise. This doesn’t have to be an intense exercise, simply jog on the spot for three minutes, as this will get your heart rate up.

Squat presses - Start with your feet hip-width distance apart and your hands in front of your chest. Slowly lower yourself into a squat position, pushing back into your heels and making sure your knees are in line with your toes. As you come back up raise your arms above your head and return to your starting position.

Bicep Curls - Stand up straight with your arms by your side. Keeping your elbows in close raise your arms up and in towards your biceps and lower.

Tricep Extensions - Hold one dumbbell in both hands above your head and gently lower your hands towards the back of your neck. Keep your elbows in tight beside your head and your back straight. Then raise your hands back up above your head.

Bent over dumbbell row - Start with your knees bent and hinge forward from your hips. Keeping your back straight let your arms hang in front of you and then pull them towards you squeezing your back muscles and keeping your elbows close.

IF YOU FEEL LIKE A BIT MORE:

Lunges - For this exercise you can use dumbbells in each hand or use your body weight.

Stepping forward with your right leg bend both knees, lowering your left knee to the floor, making sure your knee doesn’t come further forward than your toe line. Bring your right leg back to your starting position and repeat on your left side.

Chest Press - Lie on a bench with your elbows bent at 90 degrees and out to the side, straighten your arms up and above your chest and return to your starting position.

Cool down - End your workout by brining your heart rate down and stretching out the muscles you have just worked muscles. This will help boost your recovery.