What size weights are the best for a woman to tone arms?

Nopedotjpeg

If training worked like so the women's fitness industry wants you to think it does, then every guy would be ripped as hell after a few weeks of lifting.

Sarauk2sf

I am just getting into the cardio and strength training routine and currently I am using 5 pound weights in high reps... I am not seeing much in the way of results in my arms ( especially the waddle underneath my arms...) Is this a good size to continue with and it just takes time, or should I bump up the weights?

What kind of workouts are you doing? Are you working out to a workout dvd/vhs, the gym or on your own? I don't believe in lifting heavy, because I know that a person doesn't have to lift heavy to get results, so I would never suggest that to anyone.

What are you basing your "knowledge" on?

Nopedotjpeg

I am just getting into the cardio and strength training routine and currently I am using 5 pound weights in high reps... I am not seeing much in the way of results in my arms ( especially the waddle underneath my arms...) Is this a good size to continue with and it just takes time, or should I bump up the weights?

What kind of workouts are you doing? Are you working out to a workout dvd/vhs, the gym or on your own? I don't believe in lifting heavy, because I know that a person doesn't have to lift heavy to get results, so I would never suggest that to anyone.

What are you basing your "knowledge" on?

Don't expect to get far with that one. I'm sure after you ask her for some proof she'll block you like she has a lot of others.

ivyamom

Any total gym users? How do you log? any links u can send? No ideas new to all this....

Sarauk2sf

Whoever said bodyweights exercises^.
Listen to them, its a great way to tone up.

Also, and I know Im very biased, but if there are any pole fitness classes near you, get yourself along. Its an amazing way to tone and build muscle. Ive just gotten to the point where my back and arms have suddenly 'popped' and are becoming noticeabley more muscular.

Pole fitness takes LOTS of strength. In fact the amount of strength it takes is much higher than some of standard exercises like bench press since balance is very important.



A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

If by "pole fitness" you mean exercise classes in which women simulate strippers, surely there must be workouts that are more dignified and less sexist.

The poster was talking about pole fitness not pole dancing - do a search on "chinese pole acrobat" - you will not see a stripper tassle in sight! And at least half are of guys!

Sarauk2sf

I'm going to laugh when all the anti-lifting women have osteoporosis in their later years that could've been prevented from weight bearing activity.

:laugh:

and i just wanted to post a picture of a lady , ernestine shepherd, who's 75 and has been lifting heavy (and runs 10 miles a day) for 20 years



even though she's been at it 20 years she definitely doesnt have jillian's arms. i suppose that's because one can always look in the mirror and adapt their routine according to what results they want,

Wow...just wow (good wow btw)!!

Whisperinghorse

I started lifting yesterday, only starting at 5kg, but can feel it today and couldnt do my normal run this morning :embarassed:

However nothing ventured, nothing gained (or lost of course)

samntha14

We all have to start somewhere. I started with 5lb dbs for most everything. Now I use 25 for shoulder presses and 35 for steps up and lunges and a big old heavy barbell for everything else. The idea, like everyone has said so far, when 8 reps becomes easy, up the weight.

ninerbuff

I am just getting into the cardio and strength training routine and currently I am using 5 pound weights in high reps... I am not seeing much in the way of results in my arms ( especially the waddle underneath my arms...) Is this a good size to continue with and it just takes time, or should I bump up the weights?

What kind of workouts are you doing? Are you working out to a workout dvd/vhs, the gym or on your own? I don't believe in lifting heavy, because I know that a person doesn't have to lift heavy to get results, so I would never suggest that to anyone.

What are you basing your "knowledge" on?

Her body and her own workouts........................................

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Sarauk2sf

I am just getting into the cardio and strength training routine and currently I am using 5 pound weights in high reps... I am not seeing much in the way of results in my arms ( especially the waddle underneath my arms...) Is this a good size to continue with and it just takes time, or should I bump up the weights?

What kind of workouts are you doing? Are you working out to a workout dvd/vhs, the gym or on your own? I don't believe in lifting heavy, because I know that a person doesn't have to lift heavy to get results, so I would never suggest that to anyone.

What are you basing your "knowledge" on?

Her body and her own workouts........................................

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

And her own definition of 'results'

mfpcopine

Whoever said bodyweights exercises^.
Listen to them, its a great way to tone up.

Also, and I know Im very biased, but if there are any pole fitness classes near you, get yourself along. Its an amazing way to tone and build muscle. Ive just gotten to the point where my back and arms have suddenly 'popped' and are becoming noticeabley more muscular.

Pole fitness takes LOTS of strength. In fact the amount of strength it takes is much higher than some of standard exercises like bench press since balance is very important.



A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

If by "pole fitness" you mean exercise classes in which women simulate strippers, surely there must be workouts that are more dignified and less sexist.

The poster was talking about pole fitness not pole dancing - do a search on "chinese pole acrobat" - you will not see a stripper tassle in sight! And at least half are of guys!

Thank you for the clarification.

sthrnchick

I cant thank you all ( yall, really, I am a southern girlie!) for all the responses... really helped clarify somethings... I worked out with 10 pounds tonight.. I know... but I am just starting out!... and my arms are like jello...again, thank you!

amy1612

Whoever said bodyweights exercises^.
Listen to them, its a great way to tone up.

Also, and I know Im very biased, but if there are any pole fitness classes near you, get yourself along. Its an amazing way to tone and build muscle. Ive just gotten to the point where my back and arms have suddenly 'popped' and are becoming noticeabley more muscular.

Pole fitness takes LOTS of strength. In fact the amount of strength it takes is much higher than some of standard exercises like bench press since balance is very important.



A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

If by "pole fitness" you mean exercise classes in which women simulate strippers, surely there must be workouts that are more dignified and less sexist.

By 'pole fitness' I mean classes in which both women AND men learn how to perform aerial acrobatics, dance gracefully and control their weight by learning how to hold it in ways you would probably think a bit impossible.
There is nothing remotely undignified or sexist, apart from people archaic attitudes towards pole as a form of exercise.

Seriously, tell me THIS is sexist and undignified:
http://www.youtube.com/watch?v=OfRUQ-fukOA

I also dont mind calling it 'pole dance' I dance, Im a dancer, being able to link dance and tricks takes work and skill, but thanks for people helping defend. Pole gets a bad rep, yet if a lot of people knew what it was like in terms of fitness they'd give it a go. We get a lot of men come to our classes once they realise how good it is for strength building (love the indian pole video of the guy shoulder mounting on that thick pole, damn!).

Anyway, I digress, but dont mock something until youve tried/know more about it, you might just learn something

BeautyFromPain

That makes sense to a point ( I am almost 40 and have NEVER exercised before... so please excuse my ignorance... I dont want to "bulk" up... but do want to tone my muscles and make them well defined... I hope that makes sense...

you CAN'T bulk up without steroids :grumble:

mfpcopine

That makes sense to a point ( I am almost 40 and have NEVER exercised before... so please excuse my ignorance... I dont want to "bulk" up... but do want to tone my muscles and make them well defined... I hope that makes sense...

you CAN'T bulk up without steroids :grumble:

True, you won't bulk up without steroids. But your arms and shoulders will probably get bigger. Most women find that gratifying.

mfpcopine

Whoever said bodyweights exercises^.
Listen to them, its a great way to tone up.

Also, and I know Im very biased, but if there are any pole fitness classes near you, get yourself along. Its an amazing way to tone and build muscle. Ive just gotten to the point where my back and arms have suddenly 'popped' and are becoming noticeabley more muscular.

Pole fitness takes LOTS of strength. In fact the amount of strength it takes is much higher than some of standard exercises like bench press since balance is very important.



A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

If by "pole fitness" you mean exercise classes in which women simulate strippers, surely there must be workouts that are more dignified and less sexist.

By 'pole fitness' I mean classes in which both women AND men learn how to perform aerial acrobatics, dance gracefully and control their weight by learning how to hold it in ways you would probably think a bit impossible.
There is nothing remotely undignified or sexist, apart from people archaic attitudes towards pole as a form of exercise.

Seriously, tell me THIS is sexist and undignified:
http://www.youtube.com/watch?v=OfRUQ-fukOA

I also dont mind calling it 'pole dance' I dance, Im a dancer, being able to link dance and tricks takes work and skill, but thanks for people helping defend. Pole gets a bad rep, yet if a lot of people knew what it was like in terms of fitness they'd give it a go. We get a lot of men come to our classes once they realise how good it is for strength building (love the indian pole video of the guy shoulder mounting on that thick pole, damn!).

Anyway, I digress, but dont mock something until youve tried/know more about it, you might just learn something

I already thanked you for the clarification; the mistake was easy to make because you weren't clear.

joankpoirier

I am using bands that way I have the option to shorten or lengthen as needed. I shut the top part into a door to do chin ups

ninerbuff

I am using bands that way I have the option to shorten or lengthen as needed. I shut the top part into a door to do chin ups

The drawback of bands is that they are only a "progressive resistance" unit. What I mean by that is that when the bands are stretched the resistance increases, and as the bands contract they lose resistance. This only then applies force on the "concentric" contraction and none on the "eccentric" contraction. Eccentric contraction is necessary when trying to improve strength.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

jasperann

That makes sense to a point ( I am almost 40 and have NEVER exercised before... so please excuse my ignorance... I dont want to "bulk" up... but do want to tone my muscles and make them well defined... I hope that makes sense...

Women do not bulk up. I've been using 15s for front of the arm and 10s for tricep area. My arms are toning up nicely. =D Good luck.

NotGoddess

I am using bands that way I have the option to shorten or lengthen as needed. I shut the top part into a door to do chin ups

The drawback of bands is that they are only a "progressive resistance" unit. What I mean by that is that when the bands are stretched the resistance increases, and as the bands contract they lose resistance. This only then applies force on the "concentric" contraction and none on the "eccentric" contraction. Eccentric contraction is necessary when trying to improve strength.

Can't you mitigate that by making sure you have resistance at your starting point (they aren't fully relaxed) and resist (control) the pull of the band during the eccentric part? Only a novice here, but it seems it would be similar if you use weights and let the weight pull you back to the starting point rather than keeping control of it all the way.

adoptakalyn

I am using bands that way I have the option to shorten or lengthen as needed. I shut the top part into a door to do chin ups

The drawback of bands is that they are only a "progressive resistance" unit. What I mean by that is that when the bands are stretched the resistance increases, and as the bands contract they lose resistance. This only then applies force on the "concentric" contraction and none on the "eccentric" contraction. Eccentric contraction is necessary when trying to improve strength.

Can't you mitigate that by making sure you have resistance at your starting point (they aren't fully relaxed) and resist (control) the pull of the band during the eccentric part? Only a novice here, but it seems it would be similar if you use weights and let the weight pull you back to the starting point rather than keeping control of it all the way.

What the "eccentric" means is, say you're doing a bicep curl the "concetric" is the force it takes to pull the load up and the "eccentric" is the force it takes to lower it back down again, with the band the lowering part is not as beneficial because the resistance is gone. That's all that was meant. It's still not the same because with weights the weight stays consistant and with a band the resistance isn't consistant. It's not a "bad" workout it's just a means to workout but should not be the only tool you use

ninerbuff

Can't you mitigate that by making sure you have resistance at your starting point (they aren't fully relaxed) and resist (control) the pull of the band during the eccentric part? Only a novice here, but it seems it would be similar if you use weights and let the weight pull you back to the starting point rather than keeping control of it all the way.

While it sounds logically, but the bands resistance lessens as it shortens and that lessens the resistance against the muscle. You could go slower, but then the exercise becomes more isotonic then isokenetic. Doesn't mean bands are bad (I use them all the time with clients who are new), but they shouldn't just be relied on for an overall strength program.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

NotGoddess

Thank you adoptakalyn and ninerbuff. I was hoping someone would respond to that.

sthrnchick

I am just getting into the cardio and strength training routine and currently I am using 5 pound weights in high reps... I am not seeing much in the way of results in my arms ( especially the waddle underneath my arms...) Is this a good size to continue with and it just takes time, or should I bump up the weights?

What kind of workouts are you doing? Are you working out to a workout dvd/vhs, the gym or on your own? I don't believe in lifting heavy, because I know that a person doesn't have to lift heavy to get results, so I would never suggest that to anyone.

What are you basing your "knowledge" on?

Her body and her own workouts........................................

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

And her own definition of 'results'

THANK YOU! I posted under success stories today about NSV are way more important than scale victories...I upped the weights ( at least for me... 20 pound free weights) and already seeing a HUGE difference!

sthrnchick

I am just getting into the cardio and strength training routine and currently I am using 5 pound weights in high reps... I am not seeing much in the way of results in my arms ( especially the waddle underneath my arms...) Is this a good size to continue with and it just takes time, or should I bump up the weights?

What kind of workouts are you doing? Are you working out to a workout dvd/vhs, the gym or on your own? I don't believe in lifting heavy, because I know that a person doesn't have to lift heavy to get results, so I would never suggest that to anyone.

What are you basing your "knowledge" on?

Her body and her own workouts........................................

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

And her own definition of 'results'

THANK YOU! I posted under success stories today about NSV are way more important than scale victories...I upped the weights ( at least for me... 20 pound free weights) and already seeing a HUGE difference!

And I was saying THANK YOU to those that said she is listening to HER body... finally getting that!