ST Routine with Hand Weights?

DearestWinter

I didn't see a thread that addresses this specifically but let me know if I missed it. I noticed the thread on women in the free weights section but my situation is a bit different.

I've been losing weight by eating at a calorie deficit for a few months but would like to add basic strength training to retain what little muscle I've got. I'm a 36 year old woman.

My apartment building has a small fitness room with some cardio machines, a flat weight bench, yoga mat, and a collection of hand weights. I need suggestions for a basic (20-30 minute) routine I can do a few times a week with those resources.

Also, if there are reliable YouTube channels that describe the proper form for exercises that would be great. It's important to me that I'm doing these correctly and to the best of my ability. I don't have the experience to know if a channel is providing correct information so recommendations from some MFP experts would be helpful!

jemhh

Here are two programs that use dumbbells:

* 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

Both bodybuilding.com and muscleandstrength.com have good exercise form videos.

DearestWinter

Fantastic! Just the sort of information I wanted. Thank you!