How to lift heavy?

ise311

I'm female, very new to any strength exercises. I've read a lot of advices to keep "lifting heavy" to reduce fats. I understand the theory. FYI, i'm petite at 155cm (around 5"1').

Got myself a dumbbell last month, but couldn't seem to be able to lift more than 6lbs. I've also tried gym (trying to pull weighted bands, not sure what it's called), and I can only go as far as 7.5lbs, 4 reps.

How do I progress to lift heavier? Already tried this for a month and no progress. Advise, please.

jemhh

Find an established routine and follow it, as any good routine will tell you how to progress, whether by adding weight or reps. Here are a couple dumbbell-based programs you might consider:

* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

ise311

Thanks, I'll try the routine on 2nd link you gave.