At-Home Weight Training

momofgilliam4
momofgilliam4 Posts: 43
in Fitness and Exercise
OK, so I have been back on MFP for about a month. I'm doing some calorie-blasting walks at least 4-5 times per week. But, I think (I KNOW) that I should be doing some form of weight training. I have a looooongggg way to go in weight loss, but I want to keep up with gaining strength and toning along the way.

Suggestions? I have a pair of 3 lb weights at home... that's about the extent of my equipment (aside from a couple of kids that I can lift!). I'm looking for some reference - videos, websites, methods. Going to a gym is not an option (unfortunately) at the moment - time and money keep that from happening.

Really a beginner here... and I'm 40+. Not sure if that matters much.... :)

TIA for your helpful suggestions!

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    If you can't get a bar, plates, bench, rack, etc., look into some heavy resistance bands or adjustable dumbbells. 3 lb. Weights aren't going to do much at all. Find a good, basic program. Include compound lifts 2-3 times a week. Lots of people like StrongLifts, and I'm pretty sure that can be adapted for dumbbells, and maybe even bands. Bodybuilding.com and muscleandstrength.com are both good resources as well.

    You could also look into a progressive bodyweight program. Lots of people mention You Are Your Own Gym and Convict Conditioning. Nerdfitness.com is a good resource as well.
  • momofgilliam4
    momofgilliam4 Posts: 43
    If you can't get a bar, plates, bench, rack, etc., look into some heavy resistance bands or adjustable dumbbells. 3 lb. Weights aren't going to do much at all. Find a good, basic program. Include compound lifts 2-3 times a week. Lots of people like StrongLifts, and I'm pretty sure that can be adapted for dumbbells, and maybe even bands. Bodybuilding.com and muscleandstrength.com are both good resources as well.

    You could also look into a progressive bodyweight program. Lots of people mention You Are Your Own Gym and Convict Conditioning. Nerdfitness.com is a good resource as well.


    Thank you so much! I will look into all of these. :)
  • Siran12001
    Siran12001 Posts: 51 Member
    If I were you I would look into You Are Your Own Gym For Women. You do a test when you start, so the exercises are always at a level where you can do them. Also the difficulty doesn't go up as fast as in YAYOG or Convict Conditioning.
  • jessrainsb
    jessrainsb Posts: 38 Member
    FYI - Walmart (or Amazon, not sure who else may have them) has a gold's gym barbel set that is great for beginners. About $15 and is adjustable from 5lb-20 lbs each. It's a good place to start :)
  • waldo56
    waldo56 Posts: 1,861 Member
    I wrote a guide for beginners to understand and get started with bodyweight strength training. It really goes through all the basics, hopefully giving you a comfort level and basic understanding of what you are doing and why.

    http://strengthunbound.com/bodyweight-strength-training-beginners-guide/
  • jlynnm70
    jlynnm70 Posts: 460 Member
    I do some bodyweight stuff I got off Nerdfitness.com

    I also do squats while holding my son (43#) - not sure If I'm better off holding him on the front - or if I should do it piggy back style, but not only does he add weight - he counts and he tells me it's time to do them *best 8 year old coach in the world!)

    I don't have much for equip at home - nor do I have the money to spend (husband currently laid off - and we are tight!) I have some 5# dumbells that I use. On Nerdfitness he said to use a weighted suitcase - sometimes I drop both 5# and the 2# in a canvas bag (that's 14# total) and use that.

    A gallon of milk is about 8# - sometimes you just have to get creative - I'd love to do something involving more 'heavy lifting' but without a bench or weights the best I can do is use the little monkeys at home for 40-50# of something! (wish I knew good ways to hold them - they would get a kick out it!)
  • momofgilliam4
    momofgilliam4 Posts: 43
    I wrote a guide for beginners to understand and get started with bodyweight strength training. It really goes through all the basics, hopefully giving you a comfort level and basic understanding of what you are doing and why.

    http://strengthunbound.com/bodyweight-strength-training-beginners-guide/

    This is great! Thanks!

    And thanks to everyone else. I really do appreciate it.

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