Need advice on strength training please???

Silver_Star

I am a total newbie at lifting weights.
A friend of mine dropped off one 15 lb dumbell ( sp?) and said i could have it. ( yaaay!:bigsmile: )
So i look at it with utter delight like a little puppy with a new toy and i don't have a clue how to properly use it!
( Other than like a hammer.)

I found i could lift it 5 times and then i couldn't lift it anymore.
i do cardio 6 days a week but my upper body has way too much fat to lose and i dont want to lose muscle as well.
so, i need advice on how to get my arms and upper body to get toned and build lean muscle!

Thank to all who reply. If i sound lame to you...feel free to laugh..i know i did when my friend handed it to me and i almost dropped it! Ive never lifted a dumbell before!

lizard053

The New Rules of Lifting for Women is an excellent book! It explains all the exercises really well and seems pretty easy to follow. I haven't started the program yet, but a lot of people here have had great success with it!

jamiesadler

The New Rules of Lifting for Women is an excellent book! It explains all the exercises really well and seems pretty easy to follow. I haven't started the program yet, but a lot of people here have had great success with it!

This! I started this a few weeks ago

meshashesha2012

things you can do with that 15 lb DB until it gets too light

dumbbell swings (like you would a kettlbelle)
upright row
1 arm raised squats
lunges
shoulder press
pullovers
weighted crunches
bicep curls
pushups with 1 arm row (so with this you do a push up, then when your arms are extended, you use 1 arm to row the weight)
woodchops
turkish get ups

Temple_Fit

things you can do with that 15 lb DB until it gets too light

dumbbell swings (like you would a kettlbelle)
upright row
1 arm raised squats
lunges
shoulder press
pullovers
weighted crunches
bicep curls
pushups with 1 arm row (so with this you do a push up, then when your arms are extended, you use 1 arm to row the weight)
woodchops
turkish get ups

If you are wondering how to do these exercise you can probably find them on you tube.

Silver_Star

Thanks so much! i will look up that book and thanks for the list of exercises. I will look those up on Youtube.

perfect!!

StephL0711

bump!
im also very interested in weight training!

rawfitness

things you can do with that 15 lb DB until it gets too light

dumbbell swings (like you would a kettlbelle)
upright row
1 arm raised squats
lunges
shoulder press
pullovers
weighted crunches
bicep curls
pushups with 1 arm row (so with this you do a push up, then when your arms are extended, you use 1 arm to row the weight)
woodchops
turkish get ups

Excellent advice!

Clare_Notts

http://www.building-muscle101.com/weight-lifting-at-home.html

I'm about to start this - you need a bar and some weights though rather than just a dumbell....

Silver_Star

http://www.building-muscle101.com/weight-lifting-at-home.html

I'm about to start this - you need a bar and some weights though rather than just a dumbell....

i would if i had the room space! but it sounds yummy! ( in fitness terms ofcourse )