Guess what?  I have some great news!  For the average person, there is overwhelming evidence that good results can be produced from a very small amount of quality resistance training.  

Here are our guidelines for an efficient workout.

1.  Start with the larger muscles of the hips and legs, followed by the torso and finish with smaller muscles like the arms, abdominals, and lower back. 

2.  A total of 10 exercises for all of the muscle groups is recommended. 

3.  For the average person, 1 set of each exercise achieves the same gains in muscular strength as two or even three sets.  It is important that the intensity is high.  (This means that if you find the last few reps are a breeze, you need to go heavier or move the weight slower.  Doing an exercise slowly engages more muscle fibers and is a great way to increase intensity without the possible risk of injury).  

A typical home workout with dumbells would be:

1.  Squats using two dumbells placed on the shoulders or held in hands. (keep head up and abs tight)

2. Lunges with or without dumbells.  The option of forward or backward lunges depends on knee sensitivity and balance issues.  I do not give my clients forward lunges if they have knee sensitivity as there is a chance of the knee extending too far forward.  Protect your knees always!

3.  Stiff-legged deadlifts.  This is for the back of the legs and low back. Be careful if you have low back sensitivity.  (this means do not go too heavy or down too low and squeeze your seat on the way up)

4.  Single-arm bent-over rows with a dumbell for large muscles of the back.  I support myself by placing the opposite arm on a support like a chair or bench.

5. Pushups.  Perform on knees if you are not strong enough.  Move slowly down and up for advanced exercisers or prop legs a bit higher by putting them on a bench while doing a push-up. 

6. Shoulder press.  Holding a weight in each hand, slowly press overhead.  Angle dumbells if you have shoulder sensitivity.  Palms inward is a bit easier on the joint. 

7. Bicep curl.  Exhale as you bring weight up.

8.Tricep dip.  I do these off of a chair, bench, or step, but they can be done on the floor as well.  Keep your back in line with shoulders the best you can. This is accomplished by moving your buttocks back. This exercise can hurt shoulders if done incorrectly so start by sitting on the floor if you are not an experienced exerciser with your hands in line with shoulders and just bend your elbows.    

 9.  Bicycles for the abdominals.  These are the traditional ab exercises done on your back where you bring your elbow to the opposite knee and alternate.  

10  Supermans for the back extensor muscles.  Lying on your front, you slowly lift one arm and the opposite leg off the floor.  The head can remain down to keep the neck protected.  Do not lift the legs too high as this can hurt the lower back.  Hold abdominals tight at all times.  

You can do these all without weights but perform them slowly and with intensity.