How long for strength training?

irishcailin2012

Hi all

Need your advice again please. I've just started strength training, I'm unable to exercise at the moment due to a back problem so wanted to do something. I started off doing 3 set of 20 reps - bicep curl, lateral raise, overhead arm extension, shoulder press and tricep kickback - trying to tone up my arms. I do 2 others but don't know the names. I'm using just 4lb weights and a 6lb for one of the exercises. Lunges etc aren't going to suit me at the moment. Would I be better using a heavier weight and less reps?

What length of time should you start off at? Will it take long to see results? These don't take very long as you can imagine but any advice would be greatly appreciated.

Thanks

iWaffle

trying to tone up my arms. ... Would I be better using a heavier weight and less reps?

Yes. Ask yourself what is it you want to see in your arms when you're speaking of "tone". Most people mean that they want to see a leaner shape with some muscle definition. So with that knowledge keep in mind that there are only 2 things you can do to your arms. You can increase/decrease body fat and increase/decrease muscle. Don't think of it as "toning" just try to increase the muscle in your arms and that means lifting as heavy as you can. How much weight can you lift successfully 10 times? Do 3 sets of that for each muscle you're trying to strengthen.

In general heavier weight with lower reps (4-8 range) will increase strength and lower weight higher reps (8-12 range) will do more to increase the muscle size. Both of course will make you stronger and give your muscles better shape but each end of the spectrum focuses more on one goal than the other. Doing 20 reps in a single exercise tells me you're not challenging your muscles that much with the weight you've selected. For sure you're making some progress but don't let good progress rob you from awesome progress. Kick it up a notch and put those muscles to work.

The soreness will decrease over time as you make strength training part of your lifestyle.

EDIT: As a female, please disregard all the nonsense rumors about getting too bulky. It doesn't happen easily for men and only extremely dedicated women can do much to increase size.

irishcailin2012

Thanks very much!! Will up the weight and lower the reps

amandavictoria80

Hi all

Need your advice again please. I've just started strength training, I'm unable to exercise at the moment due to a back problem so wanted to do something. I started off doing 3 set of 20 reps - bicep curl, lateral raise, overhead arm extension, shoulder press and tricep kickback - trying to tone up my arms. I do 2 others but don't know the names. I'm using just 4lb weights and a 6lb for one of the exercises. Lunges etc aren't going to suit me at the moment. Would I be better using a heavier weight and less reps?

What length of time should you start off at? Will it take long to see results? These don't take very long as you can imagine but any advice would be greatly appreciated.

Thanks

First, I want to point out that the term "tone" does not exist. It's a made up word by fitness/health marketing to not scare away women who don't want to 'bulk'. What are your goals? I assume to gain some defined muscle mass?

Also, tricep kick backs are a useless lifting exercise. Not enough tension is created to stimulate muscle growth. I would stick to tricep dips or extensions.

Yes, I would definitely suggest lifting heavier as you aren't really doing anything in the way of strength with light weights. This is a huge misconception. Are bodies are just too adaptable. Heavier weigh/lower reps. Starting Strength recommends about 3-4 sets of 8-12 reps. I do 4 sets of 8 and I'm a beginner.

A good guideline for strength is: Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts, Barbell Curls, Tricep Dips or Extensions and Calf Raises.
I recommend about three times a week with 48 hours rest periods for muscle groups. In weight training, the rest is more important than the actual lifting.

Time really depends on you. How long it takes to complete the routine. If it's too long, split it.

amandavictoria80

trying to tone up my arms. ... Would I be better using a heavier weight and less reps?

Yes. Ask yourself what is it you want to see in your arms when you're speaking of "tone". Most people mean that they want to see a leaner shape with some muscle definition. So with that knowledge keep in mind that there are only 2 things you can do to your arms. You can increase/decrease body fat and increase/decrease muscle. Don't think of it as "toning" just try to increase the muscle in your arms and that means lifting as heavy as you can. How much weight can you lift successfully 10 times? Do 3 sets of that for each muscle you're trying to strengthen.

In general heavier weight with lower reps (4-8 range) will increase strength and lower weight higher reps (8-12 range) will do more to increase the muscle size. Both of course will make you stronger and give your muscles better shape but each end of the spectrum focuses more on one goal than the other. Doing 20 reps in a single exercise tells me you're not challenging your muscles that much with the weight you've selected. For sure you're making some progress but don't let good progress rob you from awesome progress. Kick it up a notch and put those muscles to work.

The soreness will decrease over time as you make strength training part of your lifestyle.

EDIT: As a female, please disregard all the nonsense rumors about getting too bulky. It doesn't happen easily for men and only extremely dedicated women can do much to increase size.

You don't want to be able to get every rep in successfully. That would mean the weight isn't heavy enough. For the first sets, sure. But you should be having failure on the last rep or two. That means it's a perfect weight. Trust me, I spent two days researching this on bb.com.

irishcailin2012

Thanks! I want to get rid of the fat on my arms and of course everywhere else - obviously I know you can't do that by just using weights, I have changed my diet too. Weights are supposed to help boost your fat loss too so hopefully it'll work.

Kind of thought that the weight was too light but didn't want to go straight in and use a heavier one and hurt myself. Thanks for the list of exercises :happy:

PeterThompson

well it depends on how you want your muscles to look like find the right and suitable dumbbells here bestadjustabledumbbellsreviews.com that really helps you to tone the muscle you want

irishcailin2012

will check it out

braves1girl

Wow! Thanks for asking that question! I've been struggling with it too! You got some great feedback and as a result...so did I! Thanks again and good luck to you!

irishcailin2012

Theres always someone to give great advice! The best of luck to you too!!!!
Sinead