Free weights

heniko

Hi everyone!

Every question I have has really been answered throughly here on MFP and I am grateful to all the friendly, helpful and supportive people. But I have another question.

I currently have 2 (a set) of 1,5kg free weights which I am using 3x weekly. Someone here on MFP told me these are too light. Next month in April I plan to buy another set ... but my question is which ones should I buy?

My background info:

I'm 5'7 female, currently 235lbs and I really want to work on my arms which are rather flabby and my stomach(but I guess that has nothing to with free weights)

Would appreciate any advice on how much weight I need to buy to build my arm muscles and lose the fat there.

CriticalX

get something u can feel in ur hands.. or atleast feel a burn from

dragonbug300

Since you're a beginner on weights, start with something that you can do 16-20 reps with, but with difficulty towards the end. I started with 10lb dumbbells (4.5 kg). I would do 2 rounds of 20 reps. My usual routine was:

-20 bicep curls
-20 lunges
*repeat the above twice
-20 overhead tricep extensions
-20 deadlifts
*repeat twice
-10 shoulder press
-20 calf raises
*repeat twice
-20 bent-over rows per arm
-20 squats
*repeat twice

I did this 5 days a week. It didn't take long for the 10lbs to feel too easy, and I amped it up to 15, then 20. Of course by then I had greatly modified my routine and added in some bodyweight exercises between days. For now, though, this is a great way to start off.

koosdel

It would be great if you could get an adjustable set that goes up to 30lbs.

helenium

(Note: I may be wrong with this post, someone may correct me)

I believe it is the case that you can only lift the weights you practise with. Thousands of reps of 10 kg says nothing about your sustained ability to lift 20 kg. So you need to incrementally add weight to the set, don't jump in at the deep end. This is what I hope to do myself. I started with 3 kg weights. So don't end up getting weights you really haven't got the power to lift, but make sure you challenge yourself too

heniko

Thanks everyone!

Not sure if they have adjustable ones since I never seen them here. But will look. In case, there isn't ... I should try lifting the ones they have ... and buy the ones that are challenging to me right, if I am understanding correctly.

taso42_DELETED

It would be great if you could get an adjustable set that goes up to 30lbs.

+1 on the adjustable dumbells. Even 30 lbs isn't a lot if you do things like squats, calf raises. Some are expandable up to 120lbs. That's the way to go IMO. Room to grow

KimbersNewLife

Depends on how out of shape your muscles are I started with 5lb weights and had to got to two for a while - I am getting amazing results- you have to work you way up I have dumb bells all the way to 25 LBS but plan to slowly work my way up. I do curls, lateral raises, ball chest press, shoulder presses, chair dips(for those I do not use weights) and knee ups(no weights for those either. as well as tricep extensions I hope this helps some.:flowerforyou:

Jonesie1984

Great question I'm also new to weight training and I started with 2 lbs!! Lol but now glad to say I'm up to 5. And going to 8 next week! Gradual increases yield the best results from what I've read. I just use them alone with circuit videos until I build I'm more strength but I'm seeing results.

taletreader

Here are the weights I used when I was still in kg-land, as a beginner:

4kg (x2) dumbbells - pec flies
5kg (x2) dumbbells - overhead press (moved to 6kg quickly), static lunges (moved to 7kg quickly), squats
25 kg (x1) barbell - bent-over row
15kg (x1) barbell or 7kg (x2) dumbbells - step-ups on bench

koosdel

(Note: I may be wrong with this post, someone may correct me)

I believe it is the case that you can only lift the weights you practise with. Thousands of reps of 10 kg says nothing about your sustained ability to lift 20 kg. So you need to incrementally add weight to the set, don't jump in at the deep end. This is what I hope to do myself. I started with 3 kg weights. So don't end up getting weights you really haven't got the power to lift, but make sure you challenge yourself too

Your right. If you lift 10 pounds for a bazillion reps, you wont gain the strength to lift 20. But, you will increase endurance, which is a strength gain in a way.

Figure high reps low weight for stamina, high weight low reps for strength, moderate reps moderate weight at max speed for power.

koosdel

It would be great if you could get an adjustable set that goes up to 30lbs.

+1 on the adjustable dumbells. Even 30 lbs isn't a lot if you do things like squats, calf raises. Some are expandable up to 120lbs. That's the way to go IMO. Room to grow

Agreed. A great way to boost a beginner is to have them do something like calve raises or shrugs. Even the most out of shape person can lift massive weights in those two areas, and that will stoke the fire like nothing else.

rileysowner

If you want a weight set, get a weight set with dumbell and barbell that you can put weight plates on and take them off. They are not that expensive for a very basic set at Wal-mart, or spend the money for a better one elsewhere.

Or you could try body weight training. Check out this thread about strength training http://www.myfitnesspal.com/topics/show/201749-strength-training-help You don't have to use weights to build strength. Check out http://www.marklauren.com/index.html bodyweightculture.com and bodyweightcoach.com for more information.

heniko

thanks! all very helpful that"s why i love this site!