If you think that 10 pound weights are too light for you, think again. You can use them to challenge your muscles and get a full-body workout that burns calories and builds strength. Here are some exercises you can do with 10 pound weights at home or in the gym.
Squat and Press
This exercise works your legs, glutes, core, and shoulders. Hold a 10 pound weight in each hand and stand with your feet shoulder-width apart. Lower your hips into a squat position, keeping your chest up and your knees behind your toes. As you stand up, press the weights overhead and extend your arms. Lower the weights to your shoulders and repeat. Do 15 reps.
Lunge and Curl
This exercise works your legs, glutes, biceps, and core. Hold a 10 pound weight in each hand and stand with your feet hip-width apart. Step forward with your right foot and lower your left knee until it almost touches the floor. As you lunge, curl the weights toward your chest and squeeze your biceps. Step back to the starting position and switch legs. Do 12 reps on each side.
Deadlift and Row
This exercise works your hamstrings, glutes, back, and arms. Hold a 10 pound weight in each hand and stand with your feet hip-width apart. Hinge at your hips and lower the weights toward the floor, keeping your back straight and your knees slightly bent. As you lift the weights back up, pull them toward your chest and squeeze your shoulder blades together. Lower the weights to the starting position and repeat. Do 15 reps.
Chest Press and Fly
This exercise works your chest, triceps, and shoulders. Lie on your back on a mat or a bench and hold a 10 pound weight in each hand. Extend your arms over your chest and press the weights together. Lower the weights to the sides of your chest and bend your elbows at 90 degrees. Press the weights back up and then open your arms to the sides, keeping a slight bend in your elbows. Bring the weights back together over your chest and repeat. Do 15 reps.
Plank and Raise
This exercise works your core, shoulders, and back. Place two 10 pound weights on the floor and get into a plank position with your hands on the weights and your feet shoulder-width apart. Keep your body in a straight line from head to toe and engage your core. Lift one weight off the floor and raise it to the side of your chest, keeping your elbow close to your body. Lower the weight to the floor and switch sides. Do 10 reps on each side.
With these exercises, you can use 10 pound weights to get a full-body workout that challenges different muscle groups and boosts your metabolism. You can do them as a circuit, repeating each exercise for three sets with a one-minute rest between sets. Or you can do them as part of a split routine, focusing on different body parts on different days. Either way, you will see results if you are consistent and combine them with a balanced diet.