10-minute arm workout question

Paant

Hi, I literally just started a 10-minute arm workout using 3-pound weights.
I know this sounds like nothing, but it supposedly will help tone in a few weeks.
Has anyone ever tried this?
For all you weight-trainers, any advice?
I just turned 45 so I'm not young....not so old either! So I'm just looking to get more toned.
Thanks!

BigT555

toning is caused by losing body fat, or building muscle so that it shows through existing body fat.

so if you want to be toned, exercise isnt even really necessary (but still a good idea obviously) since a calorie deficit will be what causes you to lose fat. exercising in this process should be for muscle preservation

if you want to build some muscle, lift heavy and eat at a moderate calorie surplus

ew_david

Your diet will determine if you lose body fat or not, but you're better off starting a beginner lifting program. That way, you can "tone" your whole body instead of just your arms.

jim9097

Nope have not heard of it; but the principles are sound. I will often do a workout routine which only takes about 10-15 minutes to complete but will have between 500-600 reps of arm exercises. Obviously when you are talking that number of reps you really can't go super heavy. Now not sure if I would stay with 3 lbs. I might do something like this.

3lbs 50 reps, 5 lbs, 30 reps, 7 lbs 15 reps, 10 lbs 10 reps, then work it in the reverse order. And you could for example work this from both sides. So do a curl for the biceps followed by a triceps kickback, do each for the 50reps then change weights and do both for the 30 reps, etc. Then work your way back down in weight and up in reps with 2 new exercises like hammer curls and laying down triceps extension.

Good luck and have fun with it!

Mbierschbach

I know I'm generalizing - but 3 lb dumbbells shouldn't exist. If it's not harder than living your everyday life don't expect any significant change in your body composition. A gallon of milk weighs more than 3 lbs. Your purse (assuming you have one) probably weighs 3 lbs or more. A new 45 year old female lifting weights need not start with 45 lb dumbbells but you need to provide resistance that challenges your body. I'd recommend 10 lb dumbbells at least and really work at it.

I watched two women yesterday complete 4-5 exercises using purple 5 lb dumbbells (overhead tricep extensions, curls, flyes, presses) and it was ridiculous. No way did they tax a single muscle. Good for them that they're waking up and doing something but really people - think of all the things you move around in a day that weigh more than that. Every time you push yourself up from a table you're moving 1/3 - 1/2 of your own bodyweight with your arms. Break a sweat!

RGv2

Nope have not heard of it; but the principles are sound. I will often do a workout routine which only takes about 10-15 minutes to complete but will have between 500-600 reps of arm exercises. Obviously when you are talking that number of reps you really can't go super heavy. Now not sure if I would stay with 3 lbs. I might do something like this.

3lbs 50 reps, 5 lbs, 30 reps, 7 lbs 15 reps, 10 lbs 10 reps, then work it in the reverse order. And you could for example work this from both sides. So do a curl for the biceps followed by a triceps kickback, do each for the 50reps then change weights and do both for the 30 reps, etc. Then work your way back down in weight and up in reps with 2 new exercises like hammer curls and laying down triceps extension.

Good luck and have fun with it!

How is the principle sound with no progressive overload? What you have explained is additional cardio, not strength training.

Tone comes from a lowered body fat percentage. Lowering the BF% comes from a caloric deficit. Normally in a deficit a person loses water, fat, and muscle. A person retains muscle through "heavy lifting" so the weight lost is mostly fat and water. By doing this you're stripping the fat from the muscle, thus producing "tone". Light weights high reps does very little to produce this "tone". Like I said, it's just more cardio.

I know I'm generalizing - but 3 lb dumbbells shouldn't exist. If it's not harder than living your everyday life don't expect any significant change in your body composition. A gallon of milk weighs more than 3 lbs. Your purse (assuming you have one) probably weighs 3 lbs or more. A new 45 year old female lifting weights need not start with 45 lb dumbbells but you need to provide resistance that challenges your body. I'd recommend 10 lb dumbbells at least and really work at it.

I watched two women yesterday complete 4-5 exercises using purple 5 lb dumbbells (overhead tricep extensions, curls, flyes, presses) and it was ridiculous. No way did they tax a single muscle. Good for them that they're waking up and doing something but really people - think of all the things you move around in a day that weigh more than that. Every time you push yourself up from a table you're moving 1/3 - 1/2 of your own bodyweight with your arms. Break a sweat!

^^Yep

Paant

Thanks for all advice! I should have mentioned I also treadmill using variable inclines for my lower part. I also do yoga and pilates off and on. So I was looking for something to build some arm strength to go along with it. I know 3 pounds sounds very light, but after 10 minutes of this workout, I can barely do any more! Figure give it a few weeks and move up to higher weights. I'd rather be slow and steady then jump in, get sick of it, and stop (which is why I'm always on again, off again!)

RGv2

Thanks for all advice! I should have mentioned I also treadmill using variable inclines for my lower part. I also do yoga and pilates off and on. So I was looking for something to build some arm strength to go along with it. I know 3 pounds sounds very light, but after 10 minutes of this workout, I can barely do any more! Figure give it a few weeks and move up to higher weights. I'd rather be slow and steady then jump in, get sick of it, and stop (which is why I'm always on again, off again!)

Low weights, high reps isn't building strength, you're tired at the end of an endurance workout not a strength workout.