Fitness with weights, at home?

pigote

I've lost all the weight I want now and I'm good about keeping up with my cardio, but I REALLY, REALLY need to do some weights / resistance training according to the doc. (AND, lots of stretching too)

I work out at home, I have exercise bands and hand weights of 3-5-8-10 pounds.

I'm 57 and female.

I'd like to devote 2x a week for about 1/2 hour to start to start out

Anyone care to suggest a little program I should start with . . . . anyone, anyone?

FullOfWin

With that limited equipment you might be better off finding a good bodyweight routine like You Are Your Own gym or something comparable. Alternatively get a gym membership or an olympic weight lifting set and do a routine centered around compound barbell lifts.

dwh77tx

Any of Bob Harper's DVDS- they are awesome!!

Yukongil

I'd recommned heavier weights, though depending on your situation and setup, you can get a lot of mileage out of your resistance bands by super stretching them, just be sure to check for wear and tear before every workout.

Lyssa62

http://www.youtube.com/watch?v=U0bhE67HuDY



starting this today -- easy beginner and then can work up

pigote

Thanks, no room for other equipment (just my little livingroom), and no money for gym membership. Hoping to do something with what I've got . . . just need ideas of what types of exercises to start with.

FullOfWin

Thanks, no room for other equipment (just my little livingroom), and no money for gym membership. Hoping to do something with what I've got . . . just need ideas of what types of exercises to start with.

Write down every bit of money you spend in a month and tell me you can't find 20 bucks worth of *kitten* that was less important than improving your body.

sportyredhead01

I've found a lot of good stuff on..

http://scoobysworkshop.com/

Gapwedge01

Thanks, no room for other equipment (just my little livingroom), and no money for gym membership. Hoping to do something with what I've got . . . just need ideas of what types of exercises to start with.

10 pounds is not enough resistance. Surely you can buy a starter barbell kit. Every garage sale I have seen always has someone almost willing to give weights away. If nothing else get a broomstick and tie plastic gallon milk jugs filled with water on each end.

kristen6022

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Check out this site - it will get you started. Start lighter, work up. No need going in whole hog the first day and hurting yourself.

zaph0d

Look into adjustable dumbbells. One set that goes from 5lbs-90lbs will take up less space than the few pairs of dumbbells you currently own. And you can scale up accordingly. 10 lb dumbbells don't really count as weight training.

Lleldiranne

Jillian Michaels is a great place to start. You can use the lighter weights at first, and then if they're easy (you're not burning before the set is done) increase the weight. Start with 30 Day Shred, probably, but I like Ripped in 30 and others. I checked them out at the library first to find the ones I liked the most, and bought two (RI30 and Extreme Shed & Shred).

lizziebeth1028

I'd suggest reading the 'new rules of lifting for women', quick read, outlines a good routine and lot's of helpful info!

kristen6022

Thanks, no room for other equipment (just my little livingroom), and no money for gym membership. Hoping to do something with what I've got . . . just need ideas of what types of exercises to start with.

10 pounds is not enough resistance. Surely you can buy a starter barbell kit. Every garage sale I have seen always has someone almost willing to give weights away. If nothing else get a broomstick and tie plastic gallon milk jugs filled with water on each end.

10 pounds IS enough for someone starting out (aka never lifted before), but you'll grow out of that pretty fast. You need to use a weight where you can do no more than 8 reps before you "fail". If you can do more than 8, increase your weight. Light weight, high reps won't get you anywhere...

rileamoyer

If you can buy an adjustable bench and a couple of 15 lb weights you can make a great start. You can sometimes combine 2 weights to increase (e.g. a 5 and 3 lb to make an 8) depending on the type of weight. Get the new weightlifting rules for women. a great book to help you along.

tippett610

Jillian Micheal's 30 Day Shred is on You Tube (free) and you can do it with the weights that you have.

Lleldiranne

Thanks, no room for other equipment (just my little livingroom), and no money for gym membership. Hoping to do something with what I've got . . . just need ideas of what types of exercises to start with.

10 pounds is not enough resistance. Surely you can buy a starter barbell kit. Every garage sale I have seen always has someone almost willing to give weights away. If nothing else get a broomstick and tie plastic gallon milk jugs filled with water on each end.

For someone just starting out, 10 lbs may be perfect, especially for some of the exercises. Why not start with what you have and then reassess if you need more.

(I do like the idea of using what you have around … I didn't have weights when I first started JM, and used soup cans - the 1 or 2 pounds was plenty at the time! But waaay to light now, lol)

AnninStPaul

I'm doing HIIT with 7.5lb weights and a resistance band, targeting 3x/week for 30-40 minutes (I run 2-3x per week as well).

I use the weights for squat/curl/press moves and lunges with curls, the band for rowing and squats, and then body weight for pushups, alternating lunges, core work, etc. If you've done no work with weights, you may want to start with 5-6lb and increase as the weight gets too easy.

TinaBean007

First let me say, congrats!!! You look amazing!

Second, Youtube is a great place to start as well for full routines. You can also do things like squats, planks, push-ups, etc. Bodybuilding.com also has some great information- beware there is an enormous amount of information. There are beginner workouts for women.


I have a very limited gym space so I used Bodybuilding.com to create workouts based on the equipment I have available. They have a cool Bodyspace section to track the workouts too. Good luck!

lrob100

I second all the Jillian Michaels suggestions. 30 day shred good starting point, then No More Trouble Zones and Extreme Shed & Shred.

FullOfWin

Thanks, no room for other equipment (just my little livingroom), and no money for gym membership. Hoping to do something with what I've got . . . just need ideas of what types of exercises to start with.

10 pounds is not enough resistance. Surely you can buy a starter barbell kit. Every garage sale I have seen always has someone almost willing to give weights away. If nothing else get a broomstick and tie plastic gallon milk jugs filled with water on each end.

For someone just starting out, 10 lbs may be perfect, especially for some of the exercises. Why not start with what you have and then reassess if you need more.

(I do like the idea of using what you have around … I didn't have weights when I first started JM, and used soup cans - the 1 or 2 pounds was plenty at the time! But waaay to light now, lol)

Maybe for some exercises that aren't worth much if anything to a beginner looking to lose weight. It would be best to focus on big compound movements like deadlifts, squats, bench press, overhead press, rows, pullups. 10lb DBs aren;t going to be enough for any of those, hence why bodyweight exercises or bucking up and getting heavier weights and at least an adjustable bench would be much better.

jcruz2us

hey congrats on losing all the weight. Have you tried doing some workout videos at home?

I've been using sweatn.com and it's been pretty great. I've been doing some of their cardio stuff but I've seen tons of workouts using weights and bands

pigote

Thanks to most of you for your helpful suggestions.

To those of you that suggested buying a bodybuilding gym or benches and barbells, again I say . . . . I'm having to do this in my livingroom . . . there is no room to put this stuff.

I will look up some programs using my bodyweight and/or the weights I have and look for videos. I currently am using a Golds Gym cardio boxing, and a EA sports workout that incorporates a few band exercises.

What I WAS hoping for were a few suggestions like try bicep curls, upright rows, squats, etc. etc. for a basic workout to start out with.

pigote

Look into adjustable dumbbells. One set that goes from 5lbs-90lbs will take up less space than the few pairs of dumbbells you currently own. And you can scale up accordingly. 10 lb dumbbells don't really count as weight training.

Adjustable . . . what a great concept. I'll check in to that idea, thanks!

waldo56

You are probably better off looking into bodyweight exercises, those DB's are good for assistance exercises and little else.

Unlike weights where you add more weight to progress, with bodyweight exercises you move to a more difficult exercise variant in each family to progress.

The only equipment you need for bodyweight workouts is a pullup bar. Doorway pullup bars will set you back about $20.

lizziebeth1028

Thanks to most of you for your helpful suggestions.

To those of you that suggested buying a bodybuilding gym or benches and barbells, again I say . . . . I'm having to do this in my livingroom . . . there is no room to put this stuff.

I will look up some programs using my bodyweight and/or the weights I have and look for videos. I currently am using a Golds Gym cardio boxing, and a EA sports workout that incorporates a few band exercises.

What I WAS hoping for were a few suggestions like try bicep curls, upright rows, squats, etc. etc. for a basic workout to start out with.

squats
lunges
deadlifts
pushups
pullups
bench press
overhead press
planks
jumping jacks
mountain climbers
I love doing bicep curls and tricep extensions.....but you don't get a lot of bang for your buck with them. Compound moves as listed above will get you the best results.

DebraYvonne

I have a Bob Harper biggest loser tape with a good weightlifting for someone starting out. It has squats & lunges in it too that will work you out. He gives you tips to help you starting out to modify if you need to. I think its a good one for beginners.

rosieg1979

Another vote for "You are your own gym"

Lots and lots of exercises where you are working against your own bodyweight and they can be done in different ways from easy to insane /impossible. You don't need any equipment, although a pull up bar may make some of the stuff a bit easier.

There are also android/iPhone apps which have 10 week programmes (easy to insane) with all the instructions for the exercises and it times it all for you. Dead easy, no equipment, totally adjustable to your level.