Stepping up light dumbbell workouts: More reps or heavier weights?

estherdragonbat

I'm currently doing a full-body strength workout from Joan Pagano's "Strength Training: Exercises for Women" book. Most of her exercise recommendations look something like this example:

Level 1: 10 reps, 3-lb weights, 1-2 sets
Level 2: 12-15 reps, 5 to 8-lb weights, 1-2 sets
Level 3: 8-12 reps, 10 to 12-lb weights, 1-3 sets

At this point, my primary goal is weight-loss; I'm trying to preserve and strengthen muscle as I go. At present, for most exercises, I'm doing Level 2, 12 reps, 5lbs, 2 sets. When I'm ready to move up a notch, should I look to increase the reps-per-set to 15 or keep doing 12 reps with 8-lbs?

Cherimoose

If it's a good program, it should be followed as written. For muscle preservation, the # of reps isn't as important as the difficulty level.

estherdragonbat

Thanks. It seems to be good. So, step up the weights over the reps, then.

DancingMoosie

Yes, add weight unless it affects form, then lower it and do extra reps.

estherdragonbat

Thanks!

middlehaitch

You are at 12 x 2 @ 5lbs now.
Work level 2 until you are at 15 x2 @5lbs.

Once there, up your weight in level 2 to 12 x 1 or 2 @ 8lbs.
Work that weight until you reach 15 x 2 @ 8lbs.
That is the top of level 2 so then it will be time to move to bottom level of level 3.

Cheers, h.

lorrpb

I don't understand programs that use onlynone weight for all exercises. You should be able to squat a lot more than you overhead press or deltoid raises.

VintageFeline

lorrpb wrote: »

I don't understand programs that use onlynone weight for all exercises. You should be able to squat a lot more than you overhead press or deltoid raises.

This. I use a whole host of different weights. I'm a moderate reps, moderate weight gal and my deadlift is significantly heavier than anything else. Chest press heavier than overhead press etc. I'd be doing myself a great disservice by using the same weight for all.

middlehaitch

I think @estherdragonbat was giving an example of how the routine was set up, not that every move use the same weight.

I do the AllPro programme which works on rep increase before weight increase and this is how interpreted her programme-

Once one can complete the progressive reps at a certain weight, one then increases the weights.
( one still gets the volume increase per workout)

Even if it is still the same weight across the board Esther is using, as a novice it will help her pin down her form.

Cheers, h.

VintageFeline

middlehaitch wrote: »

I think @estherdragonbat was giving an example of how the routine was set up, not that every move use the same weight.

I do the AllPro programme which works on rep increase before weight increase and this is how interpreted her programme-

Once one can complete the progressive reps at a certain weight, one then increases the weights.
( one still gets the volume increase per workout)

Even if it is still the same weight across the board Esther is using, as a novice it will help her pin down her form.

Cheers, h.

Ah I see, makes sense now!

estherdragonbat

middlehaitch wrote: »

I think @estherdragonbat was giving an example of how the routine was set up, not that every move use the same weight.

I do the AllPro programme which works on rep increase before weight increase and this is how interpreted her programme-

Once one can complete the progressive reps at a certain weight, one then increases the weights.
( one still gets the volume increase per workout)

Even if it is still the same weight across the board Esther is using, as a novice it will help her pin down her form.

Cheers, h.

Yes, exactly. Some of the exercises don't use weights at all at the first level. Some, like push-ups, don't use any; just increase the reps.