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Weightlifting beginner advice

KimWW
KimWW Posts: 301 Member
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So, I am just getting started, flabby, weak and WAY out of shape.

I have some 8 pound dumbells. What do I do with them?

I know what a curl and a press look like, but how many should I do daily? How often? How long should I rest between sets? I feel like there are other questions I should ask, but don't even know that I need to know them.

Help!

Replies

  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    welcome to the wonderful world of lifting :love:

    start off with learning compound movements like squats, deadlifts, bent rows, push ups, overhead press and bench press and dont waste time on the isolation stuff like bicep curls and tricep extension.

    with your 8 pound weight i suggest working first on exercises and getting your form correct, then once your form in correct, lift heavier weights :wink:

    but right now you can do stuff like DB swings (kinda like you would a kettlebelle), front squat push presses, turkish get ups, overhead press. but honestly for your bigger muscle groups, 8 pounds is going to be anything of a challenge since most purses weight that amount and all kinds of people are weak and flabby after toting around their 8 -10 pound purses
  • JessyJ03
    JessyJ03 Posts: 627 Member
    Hey kim,

    Try bodybuilding.com

    They have a spot where you can search for exercises and they will show you how to do them with a video

    See the search bar at the top? Use the arrow to move it down from Whole Site to Exercises. Then type in an exercise you would like to see.

    Welcome to lifting! I love it!
  • AllyLuna
    AllyLuna Posts: 32
    http://www.sparkpeople.com/resource/fitness_articles.asp?id=656

    Here is a basic workout you can do at home. Its only 20min long and they show modifications in case you're having difficulty. They do 15 reps i believe. If that's too much for you then do as many as you can where you feel like you're getting fatigued but can still do the rest of the exercises. Remember, you don't want to push yourself too much that you hurt yourself! Good Luck, hope this helps! :smile:
  • AnyaCJ
    AnyaCJ Posts: 3
    Hey kim,

    Try bodybuilding.com

    They have a spot where you can search for exercises and they will show you how to do them with a video

    See the search bar at the top? Use the arrow to move it down from Whole Site to Exercises. Then type in an exercise you would like to see.

    Welcome to lifting! I love it!

    I completely agree, bodybuilding.com is very useful. Videos for exercises are done by a male and a female demonstrator and there are plans you can follow.
  • KimWW
    KimWW Posts: 301 Member
    Thanks, All. You have given me a good place to start. I am not sure how much of what they show will be within my abilities, but I will find something.
  • lookatme09
    lookatme09 Posts: 57 Member
    I just joined a gym with trainer and started training with the dreaded weights that I have avoided all my adult life. I feel toner already
  • karrielynn80
    karrielynn80 Posts: 395 Member
    I honestly don't know the site i got mine from, it was right when i discovered the amazingness of Jamie Eason & was all over several bodybuilding sites & forums & i decided to get back into lifting - full body style (i competitive bench pressed in high school)...

    this is the program i found & it works for me, i am all the time changing up how I do these (free weights, pullies, machines) and throwing in some additional stuff i see around (mini challenges & such); it's a 12 wk program:

    wks 1-4 8-12 reps (if you cant do 8, it's too heavy, if you can do 12 easily it's too light...)
    wks 5-8 6-8 reps (same thought process as above)
    wks 9-12 4-6 reps (same thought process as above)

    work out 1 of 4 (per wk)
    bench press
    bent over row
    DB press (military press)
    Lying tricep curl (French press)
    DB or Barbell Curl

    2 of 4
    squat (weighted - i use the assisted bar for this)
    stiff leg deadlift
    leg extension
    leg curl
    standing calf raises

    3 of 4
    dips
    pull ups (i do lateral pull downs cuz i can't do pull ups yet ;( )
    DB side laterals
    Tricep pull down
    Cable Curl

    4 of 4
    Deadlift
    Leg press
    Lunges
    Seated calf raises


    I do 1 & 2 m/t cardio on Wed & 3&4 thurs/fri

    I track my results on my phone (notepad app) and ea wk, review the last wks results to decide if i go up weight or stay - i usually stay until i can get all 3 sets full out, with some ease - but this is b/c i don't have a spotter with me, if i did, i'd push it a lil more...

    I'm on wk 8 and you'd be amazed the results!!
  • jenluvsushi
    jenluvsushi Posts: 933 Member
    I also started my weight lifting journey with Jamie Eason's Live Fit program and it was awesome especially for a beginner. I Since have moved to Stronglifts. I am really loving this program. There are literally only 5 lifts which seems like nothing but they work your entire body (compound lifts). Everyone has their own preference so I urge you to find what you like. A lot of gals also swear by NROLFW...I have not personally checked out that program though so I don't have an opinion on it. Whatever you pick, welcome to the world of lifting heavy....I hope you love it as much as I do!
  • chelslou1990
    chelslou1990 Posts: 1
    if you have an iphone or android download JEFIT its a great app that shows you exercises for each body part and records your reps :)
  • Toomanyhats
    Toomanyhats Posts: 10
    Either purchase or see if your library has "Womens Guide to Muscle & Strength" by Irene Lewis McCormick. I loved it and bought it from Amazon for around $13.00 Step by step guide for beginners through advanced w/ great pictures showing you exactly what to do. I have been loving the program.

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