strength training help

You can use dumbells, resistance bands or bodyweight. I don't have time this AM to give a longer answer, butvI would suggest starting with bodyweight.
A SIMPLE WORKOUT
Squats
Pushups
Lunges alternating
Let me ins
Hip extentions

Do each for ten repetitions then go right to the next exercise until you have done them all. Rest 90 seconds and repeat. Go through the list three times. Don't forget to warm up for about five minutes. Running in place will do. Also cool down and stretch afterward. Most of these exercises can be found on youtube.

It's good that you're thinking about strength training. I've found that even when I'm not losing, I'm still firming up because of strength training.

You can do a lot with dumbbells, for both upper body and lower body. Just remember to rest a day in between so your muscles can repair themselves. For example, you might do upper body one day and lower body the next day. You can also use your dumbbells to add intensity to core exercises, like sit ups.

These are all very doable with dumbbells. If you have any questions about what each one should look like, I'm sure you can google them and find instructions with pictures.

Upper body
1. Bicep curls
2. Tricep extensions
3. Chest flys
4. Upright rows

Lower body
1. Lunges
2. Squats

Good luck!

It's great you've decided to go to the next level, good for you.

A routine four you would depend on your goals and ability. That said, I believe simple is always best. I think for beginners 3 set 12 to 20 rep low weight exercises are the best way to start.

Also, be sure to balance exercises by working opposing muscle groups.

The simplest routine with dumbells would be;
Arnold press- works arms and shoulders.
Squat- works legs and lower back.
Pull ups- works arms, abbs, and upper back.
Lunges- works butt, and strengthens ankles/knees.

And have fun doing it! Good luck.

Here is the longer answer I would have given earlier if I had time.

First in the quoted section you will now find links to demonstrations of the various exercises. Don't count out body weight because you think it cannot have the intensity increased or decreased. For most of them you can increase or decrease them, and body weight exercises can easily be a intense and strength building as exercises using weights. Not that weights are bad, I have a whole weight set in the basement which I do use. When I tried my first body weight workout I thought it would be easy since I have been doing weight training with dumbells and barbells for years. I was wrong. Body weight exercises work your body in a whole different way than weights. According to Mark Lauren, and former Special Forces trainer, body weight training is a primary mode of training for the special forces (Seals, Green Berets, etc). [See "You are your Own Gym" by Mark Lauren for more info. He has a web-site as well which you can google]

The advantage of bodyweight workouts is that they can be done anywhere, and you don't have to take any equipment with you, or find a local gym. They can be done in your hotel room, office, or a local park.

You can use dumbells, resistance bands or bodyweight. I don't have time this AM to give a longer answer, but I would suggest starting with bodyweight.

A SIMPLE WORKOUT
Squats -- http://www.youtube.com/watch?v=EYtm8nc4Je8
Push-ups -- http://www.youtube.com/watch?v=Eh00_rniF8E
Lunges alternating -- http://www.youtube.com/watch?v=LFTfbPh61vg
Let me ins -- http://exercisegarage.com/let-me-in-a-body-weight-instructional-video/
Hip extensions -- http://www.youtube.com/watch?v=RzyJHCSHa30

Do each for ten repetitions then go right to the next exercise until you have done them all. Rest 90 seconds and repeat. Go through the list three times. Don't forget to warm up for about five minutes. Running in place will do. Also cool down and stretch afterward. Most of these exercises can be found on youtube.

Many people has trouble with push-ups. You can either do them from your knees, or to benefit from the full plank position, you can change the lever point. To make them easier raise your hands up placing them on something like a bench, stair step one, two or three steps up, or whatever else. To make them harder, do the opposite, keep your hands on the floor and raise your feet up using phone books, stair steps, and workout bench, etc. There are advances versions of push-ups as well like the dive bomber push-up http://www.youtube.com/watch?v=66-v0AaANHk or the planche push-up which is about the most advanced type of push-up you can work up to http://www.youtube.com/watch?v=YvbLSgWMJec

I do them on the floor, and when I can't do any more, I move to something that raises my hands a little higher so I can do some more, and then higher still when I can't do them at that level. For the type of workout I mentioned above, I would suggest doing them in whatever way you can get 10 repetitions before failing to be able to do one.

Another thing you can do it ladder workouts to learn the moves. They will work with any resistance exercises. You can find the workout outlined here at Mark Lauren's site http://www.marklauren.com/20-minute-workouts-details.html

Ladders might be the best place to start to make sure you have the exercise form down perfect. In weight training form is vital. You cannot compromise on it, but when you do it right, you will feel it in the muscles you want to work. The advantage of the exercises I mention above is that they all work more than one muscle group.

The only thing I would add is that you might want to finish with a Plank holding it as long as you can. Rest a minute, then repeat. Rest a minute and repeat again. It will give some additional focus on your core muscles.

For the exercises, you can increase intensity by decreasing speed, or by holding in various positions. For example in the squat instead of immediately starting up again from the bottom position, stop there for a count of three. Then slowly go up.

Finally, with most of these body weight exercises, you can use your dumbells to add additional resistance.

I gave you all this so you can see where you can go with simple body weight workouts. They are not simple something to start with, they are something you can keep using even as you get stronger.

Theres a link with some different training cards in this thread by training with tonya

http://www.myfitnesspal.com/topics/show/186979-i-need-help

You can use dumbells, resistance bands or bodyweight. I don't have time this AM to give a longer answer, butvI would suggest starting with bodyweight.
A SIMPLE WORKOUT
Squats
Pushups
Lunges alternating
Let me ins
Hip extentions

Do each for ten repetitions then go right to the next exercise until you have done them all. Rest 90 seconds and repeat. Go through the list three times. Don't forget to warm up for about five minutes. Running in place will do. Also cool down and stretch afterward. Most of these exercises can be found on youtube.

Thank you so much for posting this workout! I did this today, minus the lunges ... I haven't figured how to do them without hurting my knees yet. I did the pushups against the wall.
I did as you suggested and looked up videos on "let me ins". I had no idea what those were.
I feel fantastic! :happy:

bump

I sort of rest a day between in that I don't do the same exercise. I usually do a Tabata interval workout on my off day, or do different exercises. This particular workout covers most of your body, so a rest day would be a good idea.

A tabata interval works this way. After warming up for a couple of minutes, I usually run in place and do some jumping jacks since all I am looking to do is get my muscles warm, I do the actual Tabata interval workout. It only lasts 4 minutes. You do whatever exercise you have chosen. I use a squat press with dumbells, but it could work with burpees, mountain climbers, or something else that you can do relatively quickly and which uses you whole body. The interval works this way 20 seconds going all out 100% effort, 10 seconds rest. You do this for 8 intervals. Sounds easy doesn't it. It isn't. If you do it right you will be exhausted after those 4 minutes. Cool down a couple of minutes and stretch. I can burn almost 100 calories for less that 10 minutes of working out. Like the other workout it keeps burning calories long after you are finished. http://www.intervaltraining.net/tabata.html

Thank you for all your help and suggestions!
I will check out the interval training link.
I love the time saving factor of these workouts and the fact that the burn lasts for a lengthy period after.
The burns you're getting are phenomenal!
My body is quite heavy and I'd have a difficult time doing the burpees or mountain climbers with any speed.
I'll try the squat press with dumbells.

I'm excited to keep going and see fantastic results like you've achieved.