weight/strength training, advice please! :)

carrieMWilks

Hello

I am really keen to get into weight lifting/strenght training. I dont have access to the gym at the moment and have a set of standard dumbbells, can anyone advise me on where/how to start? I've seen a couple of routines on youtube which use the dumbbells while doing numerous exercises like lunges and squats etc? Is this what I should be doing? I'm currently concentrating on a calorie deficit and cardio to lose weight but I really want to get into lifting. Any advice would be great!

3laine75

i'd highly recommend starting a barbell routine like SL5x5 or starting strength but if you don't want to join a gym yet or buy the barbell equipment, the 30 day shred DVD might be a nice programme to start you of?

she uses mini dumbells for some of the exercises

neandermagnon

my advice would be to acquire a barbell from somewhere and do something like stronglifts 5x5 or starting strength. You can use dumbbells with these to start off with, but you will need to progress to a barbell before too long

I've always worked out at home, and my progress was greatly limited by not using heavy enough weights... dumbbells are great for many exercises, but with some lifts (e.g. squat, deadlift) you'll need more weight sooner or later, hence a barbell. How soon you'll need to use a barbell depends on your current level of strength and how fast you progress.

3laine75

my advice would be to acquire a barbell from somewhere and do something like stronglifts 5x5 or starting strength. You can use dumbbells with these to start off with, but you will need to progress to a barbell before too long

I've always worked out at home, and my progress was greatly limited by not using heavy enough weights... dumbbells are great for many exercises, but with some lifts (e.g. squat, deadlift) you'll need more weight sooner or later, hence a barbell. How soon you'll need to use a barbell depends on your current level of strength and how fast you progress.

haha ditto

i was such a weakling i had to start with a broomhandle and 1.25, 2.5 and 5kg plates from amazon anyway - my lovely dad has just let me buy a squat rack for his garage as i can't get my squat weight over my head, alone, anymore

PetulantOne

Are the dumbbells adjustable?

If not, you might want to try a body weight routine until you have access to more weights. Check out Nerd Fitness, and You Are Your Own Gym.

CipherZero

I'll pile on and say to take a look at Craigslist for weight training equipment. Around my area there's always someone dumping plates, bars, and the occasional powercage.
Avoid the cement-filled plastic weights, for two reasons: You'll quickly run out of bar space for light weights, and when (not if) the plastic shell cracks they'll leave cement dust everywhere.
If you're handy enough, start searching for "power cage plans"; a lot of people (including me) built their own.

I outfitted the home weight room with 3/4 ton of plates, bars, benches, and dumbbells for around $400 - . Eight months of weight training in a gym is about the same cost, and I've had most of it for over ten years.

Good luck, go slow, and lift heavy things!

IronSmasher

Depends on your ability whether your current options are challenging enough. But something is better than nothing till you get that equipment or membership regardless.

carrieMWilks

Thanks everyone! I am definitely up for investing in a barbell! Do I need a bench for this? (Apologies, I know nothing about these things!) How many times a week should I train? And for how long? I have the next 5 weeks free as I'm not back at uni until Oct so I have a lot of time to dedicate!

mperrott2205

Thanks everyone! I am definitely up for investing in a barbell! Do I need a bench for this? (Apologies, I know nothing about these things!) How many times a week should I train? And for how long? I have the next 5 weeks free as I'm not back at uni until Oct so I have a lot of time to dedicate!

If you can get a bench that would be fantastic. Just make sure it comes with a holder so you can put the weight back once you're finished with certain exercises.

If you're going to do the 5x5 routine, then they recommend 3 days a week like this:

Week1:
Monday - Workout A
Tuesday - Rest
Wednesday - Workout B
Thursday - Rest
Friday - Workout A
Weekend Rest

Week 2:
Monday - Workout B
Tuesday - Rest
Wednesday - Workout A
Thursday - Rest
Friday - Workout B
Weekend Rest

For the 5x5 you will need a bench as the bench press is one of the main compound movements. In regards to time - You work out till you complete the workout, as it states it's 5x5, 5 sets of 5 reps of the maximum weight you can do to build strength and muscle and you have a minute rest between sets. It shouldn't take longer than 45 mins. Then afterwards you can throw in some light cardio like going for a 30 minute walk.

neandermagnon

Ideally you need a bench and squat rack (a power cage is better if you can get one, as they have safety bars if you drop the barbell)

personally I'm saving up for a power cage and in the meantime I'm using a coffee table as a bench and two bedside tables to support the dumbbell for squats, OHP and bench press. This is not ideal as I have to do half a squat to get to the starting position for squats and a mini clean type thing to get the bar on my chest for OHPs, and I'm kind of doing bench presses backwards (i.e. starting in the down position then pushing the barbell up then down again, rather than down then up again) - but it'll do until I have the spare cash for a power cage.

look for 2nd hand if you can get it, i.e. internet listing sites for where you live for people selling stuff, there's usually quite a lot of exercise equipment on there.

rybo

Are the dumbbells adjustable?

If not, you might want to try a body weight routine until you have access to more weights. Check out Nerd Fitness, and You Are Your Own Gym.

^^^ This.
A couple other sites to add also
shotof adreniline.net
uniquebody weight exercises
globalbodyweight training.com