How to lift heavy?

ise311 · February 2016

I'm female, very new to any strength exercises. I've read a lot of advices to keep "lifting heavy" to reduce fats. I understand the theory. FYI, i'm petite at 155cm (around 5"1').

Got myself a dumbbell last month, but couldn't seem to be able to lift more than 6lbs. I've also tried gym (trying to pull weighted bands, not sure what it's called), and I can only go as far as 7.5lbs, 4 reps.

How do I progress to lift heavier? Already tried this for a month and no progress. Advise, please.

jemhh · February 2016

Find an established routine and follow it, as any good routine will tell you how to progress, whether by adding weight or reps. Here are a couple dumbbell-based programs you might consider:

* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

ise311 · February 2016

Thanks, I'll try the routine on 2nd link you gave.

How to lift heavy?

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