5 Easy-to-Follow Moves That'll Help You Look and Feel Young Forever

A sleeker body, stronger bones, and a healthier heart: Get all that in 10 minutes.

If your hand weights hold down a full-time job as doorstops, it's time to dust them off — and not just to score nice arms. Strength training can fire up your metabolism (more muscle burns more calories) and ward off osteoporosis. Surprisingly, research is showing that the workout may also reduce diabetes risk and help lower blood pressure.

How to Use the Exercises in This List:

1. Start with 5-pound weights. You can graduate to something a bit heavier when the last rep of each exercise feels easy.

2. Run through the circuit, moving quickly between exercises. Take a 60-second break, then repeat the circuit once more.

3. For best results, do the workout three times a week, with a day off in between.

During the first six to eight weeks, your brain-to-muscle neural pathways are learning the movements needed to lift weights, letting you lift a little more each session. After that, as you continue to strength train, muscles become stronger and larger. But there's no need to worry about bulking up: Women don't make enough testosterone for Hulk-like results.

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Weighted Squat

Stand with feet slightly wider than hip distance, holding both weights together at chest. Squat, then push up through feet evenly to return to start position for 1 rep. Do 10 reps.

Pro Tip: Make sure to hold both weights close to your chest throughout the entirety of the move! Watch out not to let your knees extend past your toes. It helps to imagine that you're sitting down on a chair as you squat.

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Triceps Extension

Stand with feet hip-width apart, holding a weight overhead in both hands, arms by ears. Bend elbows to slowly drop weight behind head, then bring back to start position for 1 rep. Do 10 reps.

Pro Tip: Be careful to maintain a slight bend in your knees. Keep upper arms still as you lower and raise the weight.

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Start on a mat on all fours with a weight tucked behind your right knee. Keeping the weight squeezed behind the knee, lift right foot up toward ceiling. Hold for a moment, then lower leg to start position for 1 rep. Do 10 reps, then repeat with other leg.

Pro Tip: Position your wrists under shoulders and knees under hips. Squeeze your butt muscle as you lift leg.

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Lying Reach

Lie on a mat with legs in the air, knees bent 90 degrees. Hold a weight in both hands with arms extended directly above head and palms facing each other. Keeping arms straight, reach back with the weight, tapping it on the floor behind our head. Raise arms up to start position to complete 1 rep. Do 10 reps.

Pro Tip: Press your back into the floor all through the move. Try not to let knees drift toward you!

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Abs Twist

Sit on a mat with knees bent, feet flexed, edge of heels touching the floor, holding a weight close to chest. Lean back, then rotate torso to bring weight to your right side. Pause, then rotate torso to bring weight to your left side to complete 1 rep. Do 10 reps.

Pro Tip: Form a 45-degree angle with back and floor. Keep the weight close to body.

This story originally appeared in the November 2016 issue of Dr. Oz The Good Life.

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