Using just dumbbells for strength training?

amandamaynv
amandamaynv Posts: 39 Member
in Fitness and Exercise
I live in the middle of nowhere (75 miles to get milk and bread etc). So far I've just been running for 20-30 minutes a day. I really eat to start doing some strength training. I obvious can't go to a gym. I have dumbbells that range from 10-55 pounds, a 10 pound medicine ball and kettle bell. I don't have the funds to buy a bunch more equipment either. Are there any websites someone can recommend for me that uses just those things to strength train? Or just any ideas at all? I'm completely new at this. I have only ever done bicep curls and some tricep kickbacks. Anyway, any information is greatly appreciated!
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Replies

  • Swilla_Swole
    Swilla_Swole Posts: 333 Member
    You can get a total workout with dumbells. When in doubt, youtube it.
  • strutdivastrut
    strutdivastrut Posts: 105 Member
    Fitness blender and bodybuilding.com
  • alereck
    alereck Posts: 343 Member
    http://www.bodybuilding.com/exercises/ is a great website. Start by choosing the muscle you want to work then you get to choose what type of exercise (strenght/cardio/plyo) then you choose equipment. It will give you all the exercises based on your choices. It will have a video demo, pictures and a description of the exercise and the correct form.

    With what you have you can get a full body workout without a problem. Being able to switch to machines and barbells is good but not necessary. Just make sure you are rotating which muscles you work on (do back and chest one day and legs another) so your body does not get used to it. Also, change which exercises you are doing every 4-6 weeks. This website also has preplanned workout plans but you might encounter equipment you don't have.

    Good luck :)
  • cmeiron
    cmeiron Posts: 1,599 Member
    Absolutely. Pick a good progressive heavy lifting program and modify the lifts to suit the dumbbells (the popular programs are for barbells - you can easily YouTube the modified lifts). I recommend All Pro's Beginner Lifting Routine: http://forum.bodybuilding.com/showthread.php?t=4195843 I did this for almost my first year of lifting and was super happy with the strength gains and physical results: http://www.myfitnesspal.com/topics/show/1081300-i-ate-i-trained-i-progressed-w-pics Eventually it becomes tricky to do some of the lifts with dumbbells so you might consider investing in a bar later if you decide you're enjoying the training :)
  • cfl68
    cfl68 Posts: 48 Member
    Running, walking & dumbbells. That's all I have access too. Worked perfect. Lots of exercises, variations, plans to try.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    You can also look into NROLFW, Stronglifts, AllPros and Starting Strength. Even though they tend to use barbells, you can do dumbbell variations of the exercises. The progression will be a bit different, but you can still follow those routines if you like.

    Some info:

    http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics

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

    Bodybuilding.com also has a great exercise database and programs for beginners as well.
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    There are some good ideas in here. I did New Rules of Lifting for Women and adjusted it for dumbbells, and then I did All Pro. http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    You can also look into NROLFW, Stronglifts, AllPros and Starting Strength. Even though they tend to use barbells, you can do dumbbell variations of the exercises. The progression will be a bit different, but you can still follow those routines if you like.

    Some info:

    http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics

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

    Bodybuilding.com also has a great exercise database and programs for beginners as well.

    Doggone it, we were typing at the same time! :smile:
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    You can also look into NROLFW, Stronglifts, AllPros and Starting Strength. Even though they tend to use barbells, you can do dumbbell variations of the exercises. The progression will be a bit different, but you can still follow those routines if you like.

    Some info:

    http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics

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

    Bodybuilding.com also has a great exercise database and programs for beginners as well.

    Doggone it, we were typing at the same time! :smile:

    My PikaKnight has ninja skills :tongue: :laugh:
  • bomftdrum
    bomftdrum Posts: 270 Member
    If you need more exercises, you can try www.dumbbell-exercises.com They have a bunch on that site. That is what I was using when I only had dumbbells.
  • bctr2013
    bctr2013 Posts: 5 Member
    Use the classic Bill Phillips book "Body for Life." He uses only dumbbells for both upper and lower body workouts. Both my wife and I used his book with great results. 10 to 55 lbs should be a good range.
  • lulu150
    lulu150 Posts: 58 Member
    Need to save these ideas for myself :smile:
  • Swiftdogs
    Swiftdogs Posts: 328 Member
    Need to save these ideas for myself :smile:

    Ditto! I want to be able to find this again. Thanks to those who have posted. :flowerforyou:
  • drbskinny
    drbskinny Posts: 120 Member
    I need to look into these sites for the at home workout advice as well. Thanks to all of the knowledgeable users for sharing!
  • amandamaynv
    amandamaynv Posts: 39 Member
    Thank you so much! What a great list of links and websites, I knew you'd all come through for me! I plan on going through them all tonight and making a plan that I can start tomorrow. I don't think I've been this excited to feel pain!
  • MysteriousLdy
    MysteriousLdy Posts: 306 Member
    If you need more exercises, you can try www.dumbbell-exercises.com They have a bunch on that site. That is what I was using when I only had dumbbells.

    I use that website too ^_^
  • margannmks
    margannmks Posts: 424 Member
    Ditto on all of the above. You want to specifically look into compound moves because generally you would use less weight , still go as heavy as you can without compromising form. Ive only used hand weights and resistant bands and have really seen great results, the key is to continuelly challenge yourself, dont just throw or swing the weights really focus on the muscle your training and squeeze into the reps and youll get a very good workout. Dont forget body weight exercises too .
  • PinkPanther318
    PinkPanther318 Posts: 81 Member
    Hi I use dumbbells also and I get my workouts off of Spark people. http://www.sparkpeople.com/resource/exercises-printable.asp Hope this helps. I do my strength training at home because I don't like to it in front of other people.
  • Briargrey
    Briargrey Posts: 498 Member
    Nerd Fitness too -- their academy at least has full dumbbell workouts. And the main forums (free -- the academy is paid) has tons of people, tons of activity, tons of info - so you can find a lot there and on the NF site too.
  • aharper84
    aharper84 Posts: 67 Member
    I second fitnessblender.com
  • ErinRibbens
    ErinRibbens Posts: 370 Member
    I think New Rules of Lifting would work great with dumbbells. I know they list a lot of modifications in the book. Maybe eventually you could find a secondhand or affordable barbell set but I think that would be a great place to start.
  • bluntlysally
    bluntlysally Posts: 150 Member
    bump for links. thanks all. :)
  • MizMimi111
    MizMimi111 Posts: 244 Member
    Bump for great info!
  • DucklingtoSwan
    DucklingtoSwan Posts: 169 Member
    These ideas a all fab. I want to start lifting eventually after a little more of my weight comes off and had no idea how to start.
  • annie61702
    annie61702 Posts: 120 Member
    Here's another resource:

    http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    Absolutely. Pick a good progressive heavy lifting program and modify the lifts to suit the dumbbells (the popular programs are for barbells - you can easily YouTube the modified lifts). I recommend All Pro's Beginner Lifting Routine: http://forum.bodybuilding.com/showthread.php?t=4195843 I did this for almost my first year of lifting and was super happy with the strength gains and physical results: http://www.myfitnesspal.com/topics/show/1081300-i-ate-i-trained-i-progressed-w-pics Eventually it becomes tricky to do some of the lifts with dumbbells so you might consider investing in a bar later if you decide you're enjoying the training :)

    I got some great ideas from this post. I am going to start a routine today for M/W/F! Thank you for this. I do not have a gym membership and have dumbbells. This helps a lot.
  • UtahWI
    UtahWI Posts: 257 Member
    In for all the great info and links! I can goto the Y if i want to but prefer to exercise at home...the sparkpeople videos are really nice, I use their videos for seated exercise right now (surgery recovery) and those videos have been extremely helpful!
  • redpandora56
    redpandora56 Posts: 289 Member
    in for the links too!
  • ncscott11
    ncscott11 Posts: 100 Member
    Saving to check out the links later!
  • bcmom_1980
    bcmom_1980 Posts: 33
    Saving for after Chalean Extreme. Love working with heavier weights, but my dumbbells only go to 50 lbs each.

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