When you're beginning an exercise or body-building regime for yourself, the thing you really must have to start is a pair of dumbbells.

These are freeweights that you pick up and lift. You can buy them at department store sporting goods sections or at a sporting goods store.

Try them out before you buy to see what is comfortable enough to lift but challenges you at the same time. Because your own range of motion is involved, these work the muscles even better than machines, such as a weight machine.

People are enamored of machines, but it's true that you actually activate more muscles by lifting dumbbells than with a machine, and at the same time you burn calories and intensify your own coordintion abilities.

You're the one doing the work, so you benefit at every level. You can also vary your routine every single day, working different groups of muscles on different days of the week with only one set of weights. If money or space is limited, buy just one set of dumbbells and you're on your way to physical fitness with multiple workouts.

You can buy static or molded free weight dumbbells in standard weights. These feel nice and are easy to maintain. However, you may start out lifting one amount and graduate to lifting a larger amount in a short time.

In fact, it's normal and good to begin low and then increase the weight of the dumbbells as you become more experienced and your muscles become stronger. Because of that, you'll then have to go out and buy another set of dumbbells that weigh more.

So you might want to consider the adjustable type of dumbbell, where a length of metal has room on the ends for adding or subtracting discs that weigh particular amounts. That way you can combine or take away discs as your body tells you is best for you.

It's a bit more work, but it allows you that flexibility you want when you start working out. Just be sure that the discs are firmly attached as you don't need one of these coming off in the middle of a lift and falling on your foot!

Speaking of that, always wear sturdy shoes when you're working out, especially with free weights. Invest in a good pair of athletic shoes, because accidents do happen and you don't want to be hurt.

You'll be a bit shaky when you start lifting a heavy weight, but that's normal. Give it some time and you should begin to stablilize. You want to feel it, but you don't want to overly strain yourself.

There are books and tapes around that can give you some instruction. Or begin by consulting with a personal exercise trainer who can start you off with basic instructions as to how to safely perform the exercises associated with dumbbell lifting.

Once you have the basics, you can take off on your own without fear that you'll injure yourself. Follow these simple guidelines with regard to buying and using free weight dumbbells, and within weeks you should begin to see a change in your body as your body tightens and your muscles grow stronger.

You'll also see a change in your mental attitude as you become more accomplished, more fit, and more relaxed.