Strength Training Noob With Questions

opalle

I want to start strength training as it seems to be beneficial when losing weight but trying to research it leaves me more confused.

I don't have access to a gym so that's not an option. I am willing to purchase some dumbbells but don't have the space for barbells. I also don't have much spare cash so I would only want to purchase what is absolutely necessary.

The biggest questions I have are:

1. I read you can't gain muscle while eating on a deficit - UNLESS you have enough fat on you to use up. How much is "enough fat"? I'm currently 5'4' 177 lbs(Down from 187). Is that enough?

2. If I were to buy a set of dumbbells, what weight should I start with?

3. If I just do exercises with my own body weight and dumbbells is that enough to eventually see results? I am not in any rush but I want to know if I put the effort in, eventually it will get me somewhere.

XavierNusum

Strength training is no necessarily important for weight loss, but it's seriously important for obtaining the lean, muscular, not toned that's for printers, shape most people want.

1) Yes you can, especially as a beginner, gain muscle while eating at a caloric deficit. Regardless, it's seriously important to attempt to maintain all the muscle you can while eating at a deficit, so lift anyway.

2) I would try for an adjustable set that ranges from about 5 - 30lb or so. That' might be more worth the initial $$ investment because it should cover you for a wide range of movements. A doorway pullup bar would also be a great investment as well.

3) Body weight movements are awesome, especially starting out. All it takes to build muscle to put a load heavy enough to put the muscle under strain and force it to grow thicker. Unless you can already to dozens of push-ups, bodyweight squats, lunges and sit-ups then they can help you build muscle.