Calling all the strength training nuts. :)

T_Ciku
T_Ciku Posts: 133 Member
in Fitness and Exercise
So I'm one of those people who is intimidated by strength training. I love my cardio!! I do it 4 days a week, but strength training just scares me. I'm currently doing Pilates/yoga to build at least a little muscle but I'm planning to graduate to lifting in the next month or so when I feel like I have enough information on it.

I don't want to have super defined muscles. I'd actually be happy even if I barely showed any muscle at all. I just don't want to lose any current muscle I have as I'm losing fat. I was just going to buy a set of those cute pink dumbbells I always admire and take it from there. But after reading forums here, I keep hearing people repeat that you'll outgrow a 3 lb dumbbell pretty soon. And for me it's eating into more money than I'd like to even buy a 3 lb dumbbell in the first place. I can't keep buying a new set every few weeks or months. And I can't go to a gym for the same reason, it's more than money than I'd like to spend.

Can I just buy a set and up the reps forever and ever? And is lifting the same weight for months on end enough to retain muscle? Yes, I know I'll plateau but would that cause me to start losing muscle? Any help is appreciated.

Replies

  • BigT555
    BigT555 Posts: 2,067 Member
    lifting the same amount is enough to retain muscle to my knowledge if the reps are high enough, 3 lbs is pretty light though, i imagine you'll be sitting there curling for quite awhile to get an adequate workout. a plateau wouldnt mean you are losing muscle, just that you arent making strength or muscle gains.

    i would advise getting some adjustable dumbbells if you dont want to go the full on gym membership route, you can get them for a decent price nowadays. and dont worry about getting bulky, women lack the testosterone needed to bulk up, and building muscle while in a calorie deficit is extremely hard/impossible

    no need to be intimidated! many people are and when they start they learn that they love it. alot of people have been at the point that you are at now
  • nvpixie
    nvpixie Posts: 483 Member
    I'm just starting out with strength training. I've been doing dumbbell exercises for a few weeks, and I already need to up my dumbbell weight (5lbs. x2).
  • kikicooks
    kikicooks Posts: 1,079 Member
    Using body weight and light weights is good in the beginning but if you really want to increase strength and muscle I think you will need heavier weights over time. 3 lbs is very light, especially for lower body exercises. Start with what you have and keep an eye on garage sales and Craigslist for people selling cheap dumbbells. A cheaper alternative for now could be using resistance bands, they come in a variety of resistances and you can work with them to create more resistance.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    Your body will eventually adapt to the stresses you give it - regardless if it's cardio or weightlifting. You ALWAYS need to be changing things up and upping the intensity. That said, in order to build muscle and continue to build muscle you have to increase the weight. Eventually you will plateau, at which time you deload the weight by 10-15% and work your way up.

    Also, get over the fear of having "super defined muscles" As a women, that does not have just happen by accident (don't I wish it did!). And honestly, 3lb weights aren't really going to do squat to build muscles. You need to be using a weight in which you perform 10-12 reps, with the last reps being difficult but still able to complete with good form. Once 10-12 reps becomes too easy, you up the weight and so on...
  • ronbo62098
    ronbo62098 Posts: 59 Member
    If money is an issue, forget the cute (but expensive) pink dumbbells. Buy a gallon of milk, drink the milk, then fill it with water and use that. Instant (and sorta free) 8 pound weight - with a nice handle. If 8 pounds is too much to start, do a 1/2 gallon.

    When 8 pounds gets to be not enough, fill it with sand instead of water. When you need a little more than that, add water to the sand. A gallon of wet sand is pretty heavy and will last you quite a while. Home-made, variable weight, little to no cost.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Your body will eventually adapt to the stresses you give it - regardless if it's cardio or weightlifting. You ALWAYS need to be changing things up and upping the intensity. That said, in order to build muscle and continue to build muscle you have to increase the weight. Eventually you will plateau, at which time you deload the weight by 10-15% and work your way up.

    Also, get over the fear of having "super defined muscles" As a women, that does not have just happen by accident (don't I wish it did!). And honestly, 3lb weights aren't really going to do squat to build muscles. You need to be using a weight in which you perform 10-12 reps, with the last reps being difficult but still able to complete with good form. Once 10-12 reps becomes too easy, you up the weight and so on...

    This building appreciable muscle is hard work- building appreciable muscle and then dieting down to a point where it's extremely obvious (without flexing) that you workout is HARD.

    Most people's grocery's or purse weigh significantly more than 3 pounds- progressively loading your body is the only way to keep it from getting "bored"
    You can do this weight's or with body weight- there is no right answer- do what you enjoy.

    If you would like some programs- try
    starting strength,
    strong lifts
    new rules of lifting
    strong curves (this is more glute/leg oriented but still a good program)
  • T_Ciku
    T_Ciku Posts: 133 Member
    Thanks so much to everyone who replied. I'll definitely look into what you said.
  • stuffinmuffin
    stuffinmuffin Posts: 985 Member
    Read the New Rules of Lifting for Women. It will give you all the foundation information you will need to know about weights and building strength.
  • WINEYINVA
    WINEYINVA Posts: 75 Member
    If money is an issue, forget the cute (but expensive) pink dumbbells. Buy a gallon of milk, drink the milk, then fill it with water and use that. Instant (and sorta free) 8 pound weight - with a nice handle. If 8 pounds is too much to start, do a 1/2 gallon.

    When 8 pounds gets to be not enough, fill it with sand instead of water. When you need a little more than that, add water to the sand. A gallon of wet sand is pretty heavy and will last you quite a while. Home-made, variable weight, little to no cost.

    What a neat idea!

    At my house we have a variety of weights and we also use the select tech adjustable weights. I am a 42 year old female and I try to lift as heavy as possible for about 8-10 reps as stated before women do not bulk it is genetically impossible since we lack high testosterone levels. so forget the pink Barbie weights and splurge on something real to get the results you want you and your body will appreciate it in the future
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Your body will eventually adapt to the stresses you give it - regardless if it's cardio or weightlifting. You ALWAYS need to be changing things up and upping the intensity. That said, in order to build muscle and continue to build muscle you have to increase the weight. Eventually you will plateau, at which time you deload the weight by 10-15% and work your way up.

    Also, get over the fear of having "super defined muscles" As a women, that does not have just happen by accident (don't I wish it did!). And honestly, 3lb weights aren't really going to do squat to build muscles. You need to be using a weight in which you perform 10-12 reps, with the last reps being difficult but still able to complete with good form. Once 10-12 reps becomes too easy, you up the weight and so on...

    This building appreciable muscle is hard work- building appreciable muscle and then dieting down to a point where it's extremely obvious (without flexing) that you workout is HARD.

    Most people's grocery's or purse weigh significantly more than 3 pounds- progressively loading your body is the only way to keep it from getting "bored"
    You can do this weight's or with body weight- there is no right answer- do what you enjoy.

    If you would like some programs- try
    starting strength,
    strong lifts
    new rules of lifting
    strong curves (this is more glute/leg oriented but still a good program)

    all this and I will add....

    small dumbells are about 1$ a pound...as well

    Look into bodyweight training...convict conditioning etc. to start with.

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