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This post is inspired by an email that I received from one of my readers.  She wrote:
“At the gym I use two pound weights only as when I use heavier ones the muscles at the top of my arms get too big. I know using heaver is good for the bones, are there any videos that show how to use bigger dumb bells without creating this problem?”

You are not the first to ask this question.  You don't need to use very heavy weights to benefit from weight bearing exercise, however, you may not get the full benefit from using two pound weights.  That isn't to say that you won't benefit at all, it depends on how you use those two pound weights and what you want to achieve.  For example, I used to teach a weight training step aerobics class where I forbade anyone from using weights over 3 pounds.  Anything over three pounds in that situation would only increase the chance of injury.  If you are trying to increase strength or bone density, then it is best to challenge your body by using a little more weight.  It's true that when you lift, the muscles in your body may acquire definition.  Your muscles may also become a little bigger and firmer; but this is good.  You don't need to worry about getting that bodybuilder bulk.  The "bulky" look that bodybuilders achieve comes from lifting far heavier weights and doing far fewer reps.  If you find your muscles are increasing beyond what you want, try taking the amount of weight down a little bit and increasing repetition; for example, instead of lifting 15lbs and doing 3 sets of 8 reps, do 10lbs doing 3 sets of 10 reps.

Cardio exercise is something that people can often pull off by themselves; however, weight training can be dangerous if you aren't careful.  There may be weight training videos out there, however, I always, always, always recommend a personal trainer if you want to start a weight bearing exercise program.  Even if you just alert a weight room supervisor of what you want so that they can give you a little guidance. Weight bearing exercise can make or break your body.  The best example I can give is a type of weight training called dead lifts.  When done properly, dead lifts can save a bad back; when done improperly it can injure a healthy back.  Having a professional to guide you can make a huge difference.