Dumbbells for Strength Training

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mmargarette
mmargarette Posts: 89 Member
in Fitness and Exercise
So I workout at home and the only weights I have are dumbbells (5lbs the heaviest). Do you think that's enough to help my weight loss/fat burning? I plan on buying heavier weights if ever the 5lbs aren't good enough.

And what are great exercises using dumbbells?

Thanks :)

Replies

  • Achrya
    Achrya Posts: 16,913 Member
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    Your backpack/purse probably weighs more than five pounds. Just saying.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
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    You might want to look into reading Starting Strength, Stronglifts, and AllPros to get a better idea of form, routine, understanding more about strength training, and rate of progression.

    And I would suggest investing in dumbbells with plates. There is a Cap Barbell Dumbbell set on Amazon for about $50. It is about 30-35lbs to start. You can purchase heavier plates as funds become available.
    http://www.amazon.com/Cap-Barbell-40-Pound-Dumbbell-Set/dp/B000VCDXNS/ref=sr_sp-atf_title_1_1?ie=UTF8&qid=1386018141&sr=8-1&keywords=cap+barbell+dumbbell+set


    Other ideas would be to include body weight exercises into your routine. Bodybuilding.com has a really great exercise database that you can search based on equipment (or lack thereof).

    Other options:

    TRX Suspension (home edition). I believe it is about $200.

    Using sandbags

    I'd also check out craigslist and Ebay for benches, plates, weights, etc.

    Also an Iron Gym Bar is also recommended. It's about $30 on Amazon and can be used for chin-ups, pull-ups, hanging leg raises and such.
    http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_sp-atf_title_1_1?ie=UTF8&qid=1386018197&sr=8-1&keywords=iron+gym+pull+up+bar


    Some links with some extra info:

    http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics

    http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells
  • Lyadeia
    Lyadeia Posts: 4,603 Member
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    +1 what was already said.

    You will see that for your upper body, 5 or less pounds will become too light in a strength training program *very* quickly and are more than likely not worth mentioning for your lower body. Contrary to popular female belief (perpetuated mainly by lame women's fitness magazines), doing lots of reps with tiny weights will not give you anywhere near the same results as actual weight training.

    I use weights that are 5 pounds on days that I am doing stamina/endurance training incorporating cardio/circuit training. It is useful training, but should not be confused with weight training. It is just cardio with weights.

    If you can't afford to get heavier weights, I would suggest looking into exercises that you can use your own body weight for, things such as push-ups, dips, and the like.
  • JustAnotherCalorieCounter
    JustAnotherCalorieCounter Posts: 57
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    Yes. I use light dumbbells for strength training and I lost weight.

    I use this youtube channel for workouts
    http://www.youtube.com/user/XFitDaily

    This is my favourite one using dumbbells
    http://www.youtube.com/watch?v=hAGfBjvIRFI

    Good luck :-)
  • DR2501
    DR2501 Posts: 661 Member
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    Your backpack/purse probably weighs more than five pounds. Just saying.

    This.

    You will definitely need more weight if you want to increase your strength. Cast iron dumbbell sets with removeable plates aren't expensive, if you don't want a barbell.
  • mitchiejo
    mitchiejo Posts: 179 Member
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    I like the website dumbbell-exercises.com.

    Unfortunately you will have to invest in some heavier weights. I quickly outgrew my 8 and then 10 pounders. I'm on 12 pounders now. Good luck on your journey!
  • cwolfman13
    cwolfman13 Posts: 41,867 Member
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    So I workout at home and the only weights I have are dumbbells (5lbs the heaviest). Do you think that's enough to help my weight loss/fat burning? I plan on buying heavier weights if ever the 5lbs aren't good enough.

    And what are great exercises using dumbbells?

    Thanks :)

    Your weight loss/fat burning is going to largely be about your diet. You "burn" calories 24/7 and in fact, the vast majority of your caloric needs are derived from just being alive and keeping your organs working, heart pumping, etc. Exercise raises your calorie requirements slightly, but really, EAT (Exercise Activity Thermogenesis) makes up about 10-15% of the average fit person's calorie requirements.

    What I'm trying to say is the you should use your diet for weight control; exercise for fitness. Strength training is very good and an essential part of any good fitness regimen. You will maintain more lean mass with strength training (thus maintain your metabolism) among a host of other benefits. That said, you're not going to get very far with 5 Lb dumbbells. Really, if that is all you have, you should look into more body weight resistance work like "you are your own gym" or "convict conditioning"

    - Diet for weight control
    - cardio for you cardiovascular health and endurance
    - Strength training to change your body composition and look rockin'

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