Using just dumbbells for strength training?

amandamaynv

I live in the middle of nowhere (75 miles to get milk and bread etc). So far I've just been running for 20-30 minutes a day. I really eat to start doing some strength training. I obvious can't go to a gym. I have dumbbells that range from 10-55 pounds, a 10 pound medicine ball and kettle bell. I don't have the funds to buy a bunch more equipment either. Are there any websites someone can recommend for me that uses just those things to strength train? Or just any ideas at all? I'm completely new at this. I have only ever done bicep curls and some tricep kickbacks. Anyway, any information is greatly appreciated!

Swilla_Swole

You can get a total workout with dumbells. When in doubt, youtube it.

strutdivastrut

Fitness blender and bodybuilding.com

alereck

http://www.bodybuilding.com/exercises/ is a great website. Start by choosing the muscle you want to work then you get to choose what type of exercise (strenght/cardio/plyo) then you choose equipment. It will give you all the exercises based on your choices. It will have a video demo, pictures and a description of the exercise and the correct form.

With what you have you can get a full body workout without a problem. Being able to switch to machines and barbells is good but not necessary. Just make sure you are rotating which muscles you work on (do back and chest one day and legs another) so your body does not get used to it. Also, change which exercises you are doing every 4-6 weeks. This website also has preplanned workout plans but you might encounter equipment you don't have.

Good luck

cmeiron

Absolutely. Pick a good progressive heavy lifting program and modify the lifts to suit the dumbbells (the popular programs are for barbells - you can easily YouTube the modified lifts). I recommend All Pro's Beginner Lifting Routine: http://forum.bodybuilding.com/showthread.php?t=4195843 I did this for almost my first year of lifting and was super happy with the strength gains and physical results: http://www.myfitnesspal.com/topics/show/1081300-i-ate-i-trained-i-progressed-w-pics Eventually it becomes tricky to do some of the lifts with dumbbells so you might consider investing in a bar later if you decide you're enjoying the training

cfl68

Running, walking & dumbbells. That's all I have access too. Worked perfect. Lots of exercises, variations, plans to try.

PikaKnight

You can also look into NROLFW, Stronglifts, AllPros and Starting Strength. Even though they tend to use barbells, you can do dumbbell variations of the exercises. The progression will be a bit different, but you can still follow those routines if you like.

Some 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

Bodybuilding.com also has a great exercise database and programs for beginners as well.

CallMeCupcakeDammit

There are some good ideas in here. I did New Rules of Lifting for Women and adjusted it for dumbbells, and then I did All Pro. http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells

CallMeCupcakeDammit

You can also look into NROLFW, Stronglifts, AllPros and Starting Strength. Even though they tend to use barbells, you can do dumbbell variations of the exercises. The progression will be a bit different, but you can still follow those routines if you like.

Some 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

Bodybuilding.com also has a great exercise database and programs for beginners as well.

Doggone it, we were typing at the same time!

PikaKnight

You can also look into NROLFW, Stronglifts, AllPros and Starting Strength. Even though they tend to use barbells, you can do dumbbell variations of the exercises. The progression will be a bit different, but you can still follow those routines if you like.

Some 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

Bodybuilding.com also has a great exercise database and programs for beginners as well.

Doggone it, we were typing at the same time!

My PikaKnight has ninja skills :laugh:

bomftdrum

If you need more exercises, you can try www.dumbbell-exercises.com They have a bunch on that site. That is what I was using when I only had dumbbells.

bctr2013

Use the classic Bill Phillips book "Body for Life." He uses only dumbbells for both upper and lower body workouts. Both my wife and I used his book with great results. 10 to 55 lbs should be a good range.

lulu150

Need to save these ideas for myself

Swiftdogs

Need to save these ideas for myself

Ditto! I want to be able to find this again. Thanks to those who have posted. :flowerforyou:

drbskinny

I need to look into these sites for the at home workout advice as well. Thanks to all of the knowledgeable users for sharing!

amandamaynv

Thank you so much! What a great list of links and websites, I knew you'd all come through for me! I plan on going through them all tonight and making a plan that I can start tomorrow. I don't think I've been this excited to feel pain!

MysteriousLdy

If you need more exercises, you can try www.dumbbell-exercises.com They have a bunch on that site. That is what I was using when I only had dumbbells.

I use that website too ^_^

margannmks

Ditto on all of the above. You want to specifically look into compound moves because generally you would use less weight , still go as heavy as you can without compromising form. Ive only used hand weights and resistant bands and have really seen great results, the key is to continuelly challenge yourself, dont just throw or swing the weights really focus on the muscle your training and squeeze into the reps and youll get a very good workout. Dont forget body weight exercises too .

PinkPanther318

Hi I use dumbbells also and I get my workouts off of Spark people. http://www.sparkpeople.com/resource/exercises-printable.asp Hope this helps. I do my strength training at home because I don't like to it in front of other people.

Briargrey

Nerd Fitness too -- their academy at least has full dumbbell workouts. And the main forums (free -- the academy is paid) has tons of people, tons of activity, tons of info - so you can find a lot there and on the NF site too.

aharper84

I second fitnessblender.com