Dumbell lifting for women?

kmakar · December 2012

Any suggestions for whole-body lifting routines that just use dumbells? I have a set of adjustable dumbells and a “total gym” contraption at home, but no barbell. My internet and forum searches turned up chest/arm-focused routines with maybe one lower body exercise thrown in.

About me: female, 41, SW: 191, CW: 161 (approx. 31% BF), GW: 150-140 (<24%BF). I did Stage 1 of NROLFW with dumbell squats and deadlifts, but can’t do stage 2 properly with my equipment. I am now doing RI30 using the heaviest weights I can handle and increasing the weight when I can do 12-15 reps comfortably.

Thanks!!

jacksonpt · December 2012

Dumbbell lifting for women isn't any different than it is for men. Routines should be adjusted based on goals, not gender.

That said, look for compound lifts - most barbell lifts can be done with dumbbells as well.

Chief_Rocka · December 2012

Everything past stage 1 sucks anyway, just stick with that.

thedreamhazer · December 2012

Everything past stage 1 sucks anyway, just stick with that.

Agreed.

DontStopB_Leakin · December 2012

Dumbbell lifting for women isn't any different than it is for men. Routines should be adjusted based on goals, not gender.

That said, look for compound lifts - most barbell lifts can be done with dumbbells as well.

^This.

I don't have a bar or a squat rack, and I work out at home. So, I've modified Stronglifts 5x5 for dumbbells. I'm not able to lift quite as much as I would be able to with a bar, but it's still very effective.

FullOfWin · December 2012

This routine can be modified to use dumbbells

http://forum.bodybuilding.com/showthread.php?t=147447933

richardheath · December 2012

Compound lifts - good for either gender!

I do the Simple Beginners Routine found here: http://forum.bodybuilding.com/showthread.php?t=147447933

My small work gym doesn't have barbells, and I am currently squatting with the heaviest dumbbells they have - 75# in each hand. It's hard to hold them, but other than that, all the exercises can be done with dumbbells. Search Youtube for vids to learn proper form.

kmakar · December 2012

Thanks for the feedback everyone! This is really helpful.

@jacksonpt- agreed that gender is irrelevant. I should have left the “for women” out of the title and said ‘total body workout’ instead.

For modifying a barbell routine, (e.g. stronglifts 5x5) is anything “missing” by modifying to dumbells? I’ve read that dumbells are slightly harder since you have to work more to control the two independent weights, but haven’t read anything detrimental. The jump in weight is bigger, but I suppose I will just decrease the reps initially.

@FullOfWin and richardheath- thanks for the link, this looks like a good one for me to try.

@Fire_Rock and thedreamhazer- I did like stage 1 of NROLFW, so I am happy to do that again with heavier weights (although I need to work on my grip strength- my hands give out long before my legs do!).

@yoovie- Good question. I’ve been reading every day for the past 5 months, both in forums on MFP and LiveStrong, several fitness sites (mostly found through links posted in these forums) and NROLFW cover to cover. For my goals, compound lifts are the most common recommendations I see, which makes complete sense. The pieces of info I am less confident of are the impact of modifying a barbell-based compound lifting program to dumbells. Hence, if there was a good existing plan out there that based around dumbells, someone on here would know about it. My own searches have found a couple, but to my eyes they seem more focused on arm/chest strength, which may be great for someone with those goals, but my goals right now are geared towards total body strength and fat loss.

http://www.building-muscle101.com/dumbbell-workout-routine.html
http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

richardheath · December 2012

I read recently on Livestrong, I think it was (can't find the link right now), that for certain exercises at least, dumbbells and barbells work virtually identical sets of muscles. With others, dumbbells might work a few extra smaller muscles due to the need to stabilize them a bit more. But even then, they are basically the same.

That said - grip and weight will be an issue with dumbbells more than with barbells. I have trouble holding two 75 lb dumbbells for a set of squats, and my grip definitely gives out before my legs. Straps help, but those are the biggest weights my gym has, so I can't add more weight. I am actually going to get a bar for home use. Even without a squat cage, I think I'll be able to do a lot more. From everything I've read, squats are one of the best lifts to do for full body workout, so you really want to do them if you can.

FullOfWin · December 2012

You could try holding them up by your shoulders with hammer grip

yoovie · December 2012

@yoovie- Good question. I’ve been reading every day for the past 5 months, both in forums on MFP and LiveStrong, several fitness sites (mostly found through links posted in these forums) and NROLFW cover to cover. For my goals, compound lifts are the most common recommendations I see, which makes complete sense. The pieces of info I am less confident of are the impact of modifying a barbell-based compound lifting program to dumbells. Hence, if there was a good existing plan out there that based around dumbells, someone on here would know about it. My own searches have found a couple, but to my eyes they seem more focused on arm/chest strength, which may be great for someone with those goals, but my goals right now are geared towards total body strength and fat loss.

http://www.building-muscle101.com/dumbbell-workout-routine.html
http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

GOOD!!!! NROLFW is the book I love as well. Im deadlifting and doing bodyweight and super excited to get my teeth deep into squatting, military press and chest press.

Try stuff like the dumbell row, the dumbbell chest press - in fact there are so so so many dumbbell exercises in NROLFW that you could pick and choose and create a custom routine just pour tu!

best of luck - i really hope you keep updating us with your progress- start by recording all your original weight starting points! Its like the lifting version of the Before picture (which youll want as well, trust meh :wink)

:drinker:

auroranflash · December 2012

Dumbell lifting? I had to lift my ex off the floor once after he drunk himself into a stupor and landed on our cat... dunno if that counts but he was Dumb as 'ell.

LovelyLifter · December 2012

Everything past stage 1 sucks anyway, just stick with that.

Agreed.

Seriously!

CallMeCupcakeDammit · December 2012

Everything past stage 1 sucks anyway, just stick with that.

Agreed.

Seriously!

Why do you say that? I'm just curious, because I'm doing A3 of stage 2 tomorrow, and I don't think it sucks.

I only have dumbbells myself, OP, but I had to do a lot of searching before I found an alternative to the prone Cuban snatch, since I don't have an incline bench and they don't give one in the book, which turned out to just be a Cuban snatch.

thedreamhazer · December 2012

Everything past stage 1 sucks anyway, just stick with that.

Agreed.

Seriously!

Why do you say that? I'm just curious, because I'm doing A3 of stage 2 tomorrow, and I don't think it sucks.

I only have dumbbells myself, OP, but I had to do a lot of searching before I found an alternative to the prone Cuban snatch, since I don't have an incline bench and they don't give one in the book, which turned out to just be a Cuban snatch.

In my opinion, it gets over-complicated and too time-consuming. It moves away from some great basic compound moves to do some pretty silly things. I nearly broke my ankle trying to do some of the stuff in stage 2. I've had much better results after putting NROLFW away and stick to 6 basic big moves. I think a beginner especially would get a lot more benefit from sticking to the basics such as those in stage 1.

CallMeCupcakeDammit · December 2012

Everything past stage 1 sucks anyway, just stick with that.

Agreed.

Seriously!

Why do you say that? I'm just curious, because I'm doing A3 of stage 2 tomorrow, and I don't think it sucks.

I only have dumbbells myself, OP, but I had to do a lot of searching before I found an alternative to the prone Cuban snatch, since I don't have an incline bench and they don't give one in the book, which turned out to just be a Cuban snatch.

In my opinion, it gets over-complicated and too time-consuming. It moves away from some great basic compound moves to do some pretty silly things. I nearly broke my ankle trying to do some of the stuff in stage 2. I've had much better results after putting NROLFW away and stick to 6 basic big moves. I think a beginner especially would get a lot more benefit from sticking to the basics such as those in stage 1.

I have to agree that it's time consuming. I wasn't expecting it to take over an hour. That part does suck. Thanks for your comments.

kmakar · December 2012

@yoovie- Good question. I’ve been reading every day for the past 5 months, both in forums on MFP and LiveStrong, several fitness sites (mostly found through links posted in these forums) and NROLFW cover to cover. For my goals, compound lifts are the most common recommendations I see, which makes complete sense. The pieces of info I am less confident of are the impact of modifying a barbell-based compound lifting program to dumbells. Hence, if there was a good existing plan out there that based around dumbells, someone on here would know about it. My own searches have found a couple, but to my eyes they seem more focused on arm/chest strength, which may be great for someone with those goals, but my goals right now are geared towards total body strength and fat loss.

http://www.building-muscle101.com/dumbbell-workout-routine.html
http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

GOOD!!!! NROLFW is the book I love as well. Im deadlifting and doing bodyweight and super excited to get my teeth deep into squatting, military press and chest press.

Try stuff like the dumbell row, the dumbbell chest press - in fact there are so so so many dumbbell exercises in NROLFW that you could pick and choose and create a custom routine just pour tu!

best of luck - i really hope you keep updating us with your progress- start by recording all your original weight starting points! Its like the lifting version of the Before picture (which youll want as well, trust meh :wink)

:drinker:

Thanks! I have all my logs from NROLFW and started taking pics and measurements regularly after I lost the first 10 lbs. I am a spreasheet queen now.

kmakar · December 2012

Everything past stage 1 sucks anyway, just stick with that.

Agreed.

Seriously!

Why do you say that? I'm just curious, because I'm doing A3 of stage 2 tomorrow, and I don't think it sucks.

I only have dumbbells myself, OP, but I had to do a lot of searching before I found an alternative to the prone Cuban snatch, since I don't have an incline bench and they don't give one in the book, which turned out to just be a Cuban snatch.

In my opinion, it gets over-complicated and too time-consuming. It moves away from some great basic compound moves to do some pretty silly things. I nearly broke my ankle trying to do some of the stuff in stage 2. I've had much better results after putting NROLFW away and stick to 6 basic big moves. I think a beginner especially would get a lot more benefit from sticking to the basics such as those in stage 1.