Using Weights - need some advice pls

150poundsofme

Hi, Quickly about me - 60 yr old female, today 201.2. Recently just lost 54 lbs (256). Used to weigh up in the 270's, 280's. So I started using weights and also doing a 20 minute chair exercise video. I first started the video with no weights, then with water bottles, then 3 lb. weights. The video, though haven't done in a while, with 3 and the free weights I now do with 5 lbs. and I try for like 1 set to use the 8 lb. weights, My son showed me how and told me the reps. I have been doing this since the Fall. (And recently started some chair classes with weights at center) My question with the free weights - I do 3 sets of each exercise 10 times with resting anyway from 10 seconds to a few minutes in between. The exercises I do I think are called hammer curls, tricep flys, chest arm extensions sitting down, the one where you have one weight in both hands and you raise arms up and extend behind your head, also wall pushups. So a total of 30 per exercise. Can I do them all at once with no rest, or do 15, rest a bit, then continue? Is it important to do them slow or I can do them fast? How long do I really need to rest in between each set? Try to increase my weights if possible? I feel like now I want to do more. Many times I didn't want to exercise and sometimes it would be 11:55 pm and I would get up and do them. I am very, very flabby and still overweight. I will continue to eat healthy and in right quantities and to exercise. Any help would be appreciated. Thank you very much!!!

150poundsofme

p.s. bone on bone knees and arthritis. Also holding on to door, me at an angle, alternating lifting knees up. My calves and behind knees hurt (podiatrist and orthopedist and vein doctor hasn't helped or tell me why my calf and behind my knee hurts and sometimes the back of thigh hurts.

stanmann571

If you're doing sets/reps, you should follow the protocol.

With the light weights you're using now, 15-30 seconds between sets is fine. As you increase in weight/strength, you'll need to move to actual rest of 30 and then 60 and then potentially 3-5 minutes.

heybales

The fast movements are going to be more stressful on the ligaments and tendons, and shouldn't be done anyway until a good base of form and improvement is had.

The short rests are merely going to prevent you from going as heavy in general, and since it's the increasing weight that asks the body to improve the muscle, that's not good.

Do cardio for the heart health and aerobic system.
Do resistance training for the muscles.

Also, there are some moves that will work bigger muscles, as well as the ones you are singling out - that allows you to do more with available time.

For instance - floor bench press will work the chest and the triceps together.
Bent over row will work the back and the biceps together.
Overhead press will work the shoulder and the tricep.

Leg stuff sounds a bit more problematic. That sounds like it'll be whatever doesn't cause damage, if at all.

SoozeE512

If you want to try 2 sets of 15 repetitions instead of the 3 sets of 10 reps, that's fine. Or if you want to try 30 all in one go, that's good too.

As for the question about speed -- cardio exercises are where going faster is better; but with strengthening exercises, it is important to take your time to control the movements in proper form.

As for your hamstrings and back of calves hurting -- have you tried any stretches for those areas? Stretching the low back might help too.

MegaMooseEsq

I recently started using weights myself and found that this to be a really good and understandable resource explaining how weight training works: https://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/. It walks you through how to create your own routine, which you certainly don't have to do, but I found it helpful to understand how a good workout is put together and why. And it definitely covers number of reps, sets, and length of rest.

150poundsofme

You all are so awesome! Thank you for all the information. I will certainly take all your advice!!!!