Working out with weights is not recommended on a daily basis. It is best to work out with weights three times a week or every other day. The off-days allow the muscles to recoup from the deliberate pressure.

Here are a few exercises to include in your weight lifting regimen:

For strengthening the rotator cuff of the shoulder, take a dumbbell with two hands and lift the weight straight up with hands coming to a point.

For the triceps, hold a dumbbell behind your head, hold upper arms in a stationary position, then extend the half of the lower arms while lifting the weight over your head.

To strengthen the upper arm muscles, (biceps) with your elbows planted at your sides, slowly bend your arm as you lift the weights to your chin. Switch arms and perform 5-10 times.

To fortify the wrists, while seated, prop your elbow on your leg while holding a teeny dumbbell with one hand dangling free over your knee. Curl your wrist and repeat the exercise 10 times with the palm face up. Then perform the exercise with the palm faced down.

For building up the quadriceps (muscles in the frontal region of the legs.), strap on a five point ankle weights and lift the right leg while seated. Make sure the leg is extended straight out. (This movement can be performed without a weight).