Newbie - Weight lifting - Dumbells

saraann4

Here's the deal: I don't go to a gym (too expensive at the moment), but I really would like to incorporate weights into my routine. I do have dumbells. I do not know what to do when it comes to weight lifting and such. What are some exercises I can do with those? Links preferred that give detailed explanations. Also, how many reps, breaks, whatever. Newbie.....

I may have a bench press, but not sure if we gave it away or not. I know what to do with that though. It's just the free weights that I don't really know about.

saraann4

bump

mosertheninja

Even if you're just starting out I like to use 15 lbs for most of my routines, and sometimes 20. (except tricep kick backs. I stick to 5, 7.5, and the occasional 10 lbs). There are sooooo many routines but it all depends on what you're trying to work out! You can do shoulders, biceps, triceps and even legs with dumbbells.

carlom18

Hey!

You can do many things with dumbells. You can do dumbell chest presses, of course you'll need some sort of flat bench or bench that can be set on an incline. You can of course do bi-cep curls and skullcrushers (standing or on a bench) which will work your biceps and triceps. you can also incorporate using a single dumbell and do squats which will work on your glutes, quads, hamstrings your lower back and at certain extent your abs. There are many others that i know but cant really explain. a good place to look is on google too!

hope this helped!

mosertheninja

http://myfirstfitnessblog.blogspot.com/2012/10/my-more-current-routine.html

http://myfirstfitnessblog.blogspot.com/2012/11/hey-ladies-and-gentlemen-had-great.html

Amplifiedx11

Dumbbells are awesome, you can replicate nearly any "Bar" exercise, and in many instances people prefer them to "Bar" lifts and machines.

In my own experiences (I'm a dude) and through helping women, I can tell you that if you really want to burn calories and tone up, you'll want to lift as heavy as possible. Don't worry about getting "bulky" by lifting heavy, it doesn't happen for gals, they don't have the testosterone levels to bulge out like bodybuiders, at least not without hormones/steroids/etc... Weights are the "secret weapon" of a sexy, curvy body - I've seen the evidence with my own eyes (lucky me!)

I don't know how heavy your dumbbells are in context to your strength levels, but I'd recommend lifting in very low rep ranges (5 or 6 reps per set, max). If your weights are heavy enough to only let you get that many reps before you can't go on, great! If they're too light, go through the lifts super dooper slow so that you'll tire out after just a few reps.

As for lifts, the sky is the limit. I'm a fan of compound movements like bench press, squats, deadlifts, rows and overhead press for a variety of reasons I won't bore you with, but you could just as easy do some isolation lifts such as arm curls and triceps extensions.

Derpes

Here's the deal: I don't go to a gym (too expensive at the moment), but I really would like to incorporate weights into my routine. I do have dumbells. I do not know what to do when it comes to weight lifting and such. What are some exercises I can do with those? Links preferred that give detailed explanations. Also, how many reps, breaks, whatever. Newbie.....

I may have a bench press, but not sure if we gave it away or not. I know what to do with that though. It's just the free weights that I don't really know about.

Early on, FORM is vital.

Here are some exercises that you can look up on youtube or other sites to get started with:

dumbell curl
hammer curl
dumbell shoulder press
tricep extension
dumbell chest press
shrugs

As you progress you can get into deadlifts, rows, and numerous exercises.

nillapup

bump

SPNLuver83

Check out ChaLean Extreme or even my own personal YouTube strength videos! http://www.youtube.com/jaymebales83

dlpoisson

I know you can read books/magazines to get a workout routine, but I prefer workout DVDs as I like to "follow" a routine from the TV. It is just easier for me to do so and I prefer the convenience of working out at home.

I began working out 20 years ago and learned about many of the weight lifting exercises with the early FIRM workouts. Over the last 2 years, I have really enjoyed ChaLEAN Extreme, Les Mills Pump and Body Beast. All three workouts are different in their styles, but in all of them, you will workout the same muscle groups - biceps, triceps, back, chest, shoulders, legs and core. I like them as they are short (all less than one hour) and easy to follow. I have done many other DVD's that have strength training in them, but they have too much chorography and/or they go through moves so fast that I have often felt that I am concentrating more on keeping up with the different routine changes rather than concentrating on lifting.

cordianet

I think first, you really need to elaborate on your goals. It's hard to really say much if we don't know what you're shooting for. For example, are you looking for strength? Mass? Muscle endurance? All three? Are you an athlete and need to properly prepare for a particular sport? Do you also plan to do any other types of exercise or are you planning to focus strictly on lifting?

Also, when you say you have dumbbells, how heavy are they? Do you have access to more than one set?

itsmechris

I like to use DBs with crunches and push ups. Using them with push ups is cool because in the push up position, your abs naturally flex so you don't have to think about it! Plus you can do things like rows or lifts. Maybe even a mountain climber. Just be creative and most important, LISTEN TO YOUR BODY! If it hurts, don't do it! LOL