Using a hand weight with your workout program can be an effective way to add resistance for the beginner. You can purchase a hand weight that comes in a variety of different masses so that as you progress and get stronger you can then increase the challenge the exercise provides.

Some good exercises to perform with a hand weight include bicep curls, hammer curls, tricep kickbacks, overhead tricep extension, side lateral raises, horizontal raises, bent over rows, shoulder press and chest fly. All of these can be done with minimal equipment so it is the perfect upper body strength training routine to do at home.

Some individuals also like to walk or run while carrying these however you should note that generally this isn't the best of ideas. The extra mass at the end of your arms could really throw off your balance and you really aren't going to derive that much benefit from doing this.

It would be a far better idea to just do your walk or run at a harder pace and then take some time to perform strength-training exercises separately. Then you can focus in on each aspect of your training and see that you get the best benefits from each.

As with any type of physical activity, make sure you also do a good warm-up and cool down after using this piece of equipment as you will be still working your muscles enough to cause tiny microtears, which could then cause muscular soreness.