Bought dumbells, how often should I use them

zealey77 · February 2014

Hi, After jogging for a month now, I've invested in a set of dumbells (up to 15kg). When I was a teenager (a long time ago) I used to do reps of bicep arm curls, and lying on my back on the floor ,opening out my arms out either side and bringing them up to the centre till weights clicked together, repeating (don't know what that is called?). This is what I plan to do again.

My question is should I do it every day? Every other day, or twice a week? How many reps, etc. I read once that it is pointless working the same muscles everyday as it leads to repetitive strain disorders, injury and doesn't allow the muscles time to recover.

I'm a total novice, so any advice greatly appreciated. Thanks.

(EDIT - my goal is to slim down and tone up, rather than body build Schwarzenegger style)

marypatmccue · February 2014

My advice would be to find a program and follow it -- New Rules of Lifting is a good place to start. It gives you exercises to do, and tells you how often to do them.

GradatimFerociter · February 2014

Just do a full body routine three times a week with at least one day of rest between each workout day.

I would suggest (and you can google these):

Goblet Squat
Floor Press
Bent over Row
Over head press
Plus then whatever else you want to try - and enjoy doing (try different things).

I would start simple and do 2 - 4 sets of 8 - 12 reps for everything. There are very few programs that you are going to be able to profitably follow with a couple of dumbbells for very long so just have fun with it. When things become easy add difficulty (more reps, more weight, more exercises etc). Keep track of your workouts. Eventually you will outgrow your equipment but that is a separate issue.

Good luck.

zealey77 · February 2014

great advice. thanks. I'm starting with that tomorrow. x

Carrot1971 · February 2014

Bump for future reading

rainbowbow · February 2014

I think you were referring to chest flys?

I suggest you invest in some sort of lifting program that focuses on compound lifts. You should be able to use your dumbbells for almost all exercises.

A good place to start for a beginner (and free online)-
Starting Strength
New Rules of Lifting
Stronglifts

These generally have you lifting 3-4 times a week.

TR0berts · February 2014

Here's a good post/thread regarding dumbbell workouts.

http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells

sbro32 · February 2014

Bump

richardheath · February 2014

With 15 kg dumbbells, you are not going to be able to do a full body work out with squats, deadlifts etc. At least, not for very long. My gym only had dumbbells, and I started with All Pro's Simple Beginners Routine (SBR) but I quickly maxed out on some of the lifts, even with 75 lb dumbbells. But something like that may get you started, until you can get a barbell?

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

Or just go to http://www.bodybuilding.com/fun/find-a-plan.html and find something that looks like it would work for you.

Oh - and you are NOT going to accidentally look like Arnie. Eat at a calorie deficit, and you will retain muscle while losing fat, but not build any (significant) new muscle. You'll get stronger and look better, but not get bigger.

GradatimFerociter · February 2014

There is frankly no point trying to follow a program like Stronglifts or Starting Strength with two 15kg dumbbells as you will start spinning your wheels very quickly. While it may be great advice in general the OP told us what equipment he has and gave no indication of wanting to a) purchase a considerable amount more equipment or b) go to the gym.

There is plenty of decent advice in this thread but some of it I feel is answering a question that wasn't really asked.

Bought dumbells, how often should I use them

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