Strength training at home?

RedheadHen

I'm a stay at home mommy and funds are tight. I have lost 15 pounds so far with MFP and doing cardio workouts here at home. The home workouts have some weights added to them, but not real strength training type stuff. I have done Jillian's 30 Day Shred, Yoga Meltdown, Bob Harper's Cardio Max and I love doing my Leslie Sanson's walk DVDs. I enjoy those type of workouts since they are not too complex or too terribly time consuming. They also are doing the job with my weight loss and increased energy!

I just can't fund a membership to a gym or pay for a trainer. I want to tone and of course build some strength. I have a few weights - 2, 3 and 5 lb hand weights. I could add some things to my "wish list" for the holidays so suggest away! Haha! No room for a weight bench or BowFlex! Maybe some resistance bands? Time is at a premium for me too! I don't have the time to work out longer than an hour at the max.

That said .... what can I do? I need some ideas please!
Thanks! I gotta run and pick up my son ... so I may not respond right away. :flowerforyou:

Acg67

look into some adjustable dumbbells like the bowflex selectech or powerblocks. 2,3, and 5lb hand weights aren't going to cut it

Tujitsu56

I agree with the light weghts not cutting it. What about Resistance Bands? I have them, but not sure if I'm really convinced they'd be usefull to add muscle mass. Maybe a little strength if thats what you are going for.

look into some adjustable dumbbells like the bowflex selectech or powerblocks. 2,3, and 5lb hand weights aren't going to cut it

questionablemethods

I am in a similar boat at the moment with a very small apartment and no access to heavy weights. I'm finding that I can get a pretty good workout by concentrating on a few body weight moves.

Many women have trouble doing good form pushups and pullups. You could start there for upper body. You can get a removable pullup bar to hang in a doorway. If pushups are too easy, you can elevate your legs or start working on one-armed pushups.

Lower-body I am finding more challenging since unweighted squats just don't cut it and I only have about a 15lb sandbag. So, I have started isolating one leg at a time--working on full pistol squats and Bulgarian split squats.

So far, I am making strength progressions every workout, so it seems to be enough for now, though I do want to join a gym after the holidays.

ETA: Pull-ups are especially hard for women, but there are ways to build up to doing them with minimal equipment too, such as: reverse pull-ups by using a broom laid between two chairs, using a chair for leg support while doing pull-ups, and doing "negatives" (jump to hold your chin above the bar and then slooooowly lower yourself down in a controlled movement).

kardowling

I was an aerobic instructor and personal trainer years ago. I have 3 kids and no gym membership. Too expensive, to complicated...I have a great treadmill, eliptical and lots of free weights, a balance ball and a weight bench..accumulated over many many years. Also, there are tons of on demand exercise shows...I use for Yoga. Much easier to go to my workout room then head to a gym. It can be done!

RedheadHen

I agree with the light weghts not cutting it. What about Resistance Bands? I have them, but not sure if I'm really convinced they'd be usefull to add muscle mass. Maybe a little strength if thats what you are going for.

look into some adjustable dumbbells like the bowflex selectech or powerblocks. 2,3, and 5lb hand weights aren't going to cut it

I was thinking about resistance bands. I'm not really looking to bulk up, but to tone and add strength. Eventually I would like to get into a gym or the Y, but in the mean time I'd like to do something.

carrie_eggo

Try Butt Bible with Pauline Nordine. It's a great strength workout with weights. She alternates upper and lower. There are 3 levels. Hope this helps!

tameko2

I agree with the light weghts not cutting it. What about Resistance Bands? I have them, but not sure if I'm really convinced they'd be usefull to add muscle mass. Maybe a little strength if thats what you are going for.

look into some adjustable dumbbells like the bowflex selectech or powerblocks. 2,3, and 5lb hand weights aren't going to cut it

I was thinking about resistance bands. I'm not really looking to bulk up, but to tone and add strength. Eventually I would like to get into a gym or the Y, but in the mean time I'd like to do something.

you will not bulk up using heavy weights. You will get strong and toned. using 3 lb weights will get you nowhere. The only way you will get super bulky muscles is if you aggressively chase bulky muscles with serious power lifting for hours every week and eating a calorie surplus.

You won't be doing any of those things so buy some adjustables

Pisc2749

I have to echo what others said here. Those dumbbell weights will do next to nothing. You need to start with 8 lb. minimum and move up once those get too easy. Lift ing heavy is really the only way to see visible muscle, not bulk, just tone. And there are lots of body weight exercises you can do that are very effective: pushups, lunges, squats, planks, etc. Kettlebells are also great for at home workouts.

2012Kristin

A pilates Ball if you don't already have one - there is so much you can do with one.

Lots of them come with pumps too so if it takes up too much space you can always deflate it for storage (just a little time consuming - I keep mine aired up all the time)

tameko2

I have to echo what others said here. Those dumbbell weights will do next to nothing. You need to start with 8 lb. minimum and move up once those get too easy. Lift ing heavy is really the only way to see visible muscle, not bulk, just tone. And there are lots of body weight exercises you can do that are very effective: pushups, lunges, squats, planks, etc. Kettlebells are also great for at home workouts.

Eh well there are certain motions where she may need to start with 3s or 5s - I did for certain things (shoulder presses and lateral lifts) but it should be all upward from there.

RedheadHen

Thanks so much everyone! Great ideas and advise here!! Looks like I will have to look into some adjustable weights. Possible Christmas present?? Haha!

What are everyone's thoughts on resistance bands like Bodylastic or from Black Mountain from Amazon?

ktfitzgerald

Kettlebells!!!

drbaska

The very best at-home strength training program (not including P90X) is Chalean Extreme. You can do this with resistance bands or hand weights. I used 5, 10 and 15 lbs weights - and they were just right (and I've done P90X so I'm not a light weight!). This program is based on the concept that muscle burns fat. I'm more into cardio typically, but I was amazed at the results I got frm this program - if you follow the calendar, it is runs for 90 days with different workouts on different days. \

So, for Christmas, I would ask for Chalean Extreme and maybe some 8 ad 10 lb hand weights. The workouts are 30-40 minutes - so pretty quick - and fun I might add.