How heavy should I lift to see a real difference?

watermillion

I'm 5'8 and weigh 160lbs. I want to get down to 135lbs. I would like to know what size dumbbells should I use in order to see a real difference in my body (mostly thighs) ? And how often?

In the past I've worked out consistently using 8-10lb dumbbells and saw no difference in my thighs. I want them to really tone up. That is my major problem area

alliebeth88

You should start by doing squats with just bodyweight or light dumbells (5-10 lbs) to really get your form down. Once you have good technique, you can try getting a barbell.

I found that I could lift a lot more, especially squatting, than I thought. Squatting the 45 lb bar was a breeze, and I am up to 65 lbs now!

Lift what is heavy and challenging to YOU. Although I honestly can't see 8-10 lbs being challenging to any teenager or adult. Go to somewhere like Wal-mart where you can pick up the dumbbells and pick a weight that you can do comfortably for 1-2 sets of 12-15, but start to get really challenging to finish the last few reps/set.

contingencyplan

Enough weight to hit failure in a single digit rep amount.

rick_po

You need to use different weights for different exercises. Some muscles are inherently stronger than others, and it takes more weight to make them work hard. You're going to need a variety of different dumbbells.

The key to weight lifting is to lift progressively heavier weights. You can't just take an 8-pound dumbbell and lift it for a year and expect to make much progress. You have to move to 10 pounds, then 15 pounds, then 20. And so on.

You can make a lot of beginner progress just doing a handful of different lifts. Look up these lifts:

Squats (I'd suggest goblet squats with dumbbells)
Deadlifts (better with a barbell, but ok to start off with dumbbells)
Overhead press
Bench press
Bent-over rows

First stage: learn how to do them with great form using light weights. Do 15-20 reps per set so you get a lot of practice. If you can't do that many reps with good form, use a lighter weight and do 15-20 reps per set with good form. Get good at all 5 lifts.

Second stage: start increasing weights, gradually. You can increase weight every time you workout, or every other time, or every week. But don't stop adding weight. You won't be able to do as many reps, but that's OK. You can keep adding weight until you can only do 5-8 reps per set on all 5 lifts. Don't forget to keep great form.

Third stage: you are no longer a beginner. You will have the knowledge and experience to decide for yourself what you want to try next.

When the weights start getting heavy for you, the workouts are going to be very hard. If you're not in good shape right now, you might need to be lifting only 3 days a week, with a full rest day between. If you're in decent shape, you might be able to do some cardio on your off days. Listen to your body and don't over-train.

There are several programs that follow this basic template, with just a few minor variations. New Rules of Lifting for Women, Starting Strength, Stronglifts 5x5. Look all of them over, pick the one that looks like most fun, and go for it!

Weight loss will probably be slow at first. A calorie deficit will take care of fat on your thighs and help you lose weight eventually, and the compound lifts will really make your legs strong. Your measurements might change faster than the scale will.

I hope that's enough background to point you in the right direction! Starting a strength program is very rewarding and a lot of fun. Good luck!