Lifting weights daily?

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I really want to tone up my arms, so I've been using 2lbs weights and doing exercises with them to achieve that.

I do these exercises (about 4 different ones for 20 reps each) plus 20 push ups daily. I've read online that you shouldn't lift weights every day, though.

Since I'm not lifting anything heavy, can I still do this daily? Or am I slowing down the process by doing it every day?

Thank you :)

Replies

  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    If it's low weight and high reps, it's not going to have much visible effect.

    Women commonly store body fat on the back of the arm, and if that's what you're trying to "tone up", realize there is no way to target fat loss. For more on that, google "spot reduction myth". For strength training, it's best to follow a full-body program designed by a professional, not a self-designed program, and not selected body parts. If you work out at home, try the Nerd Fitness program. At a gym, try NROL4W. :+1:

  • Debmal77
    Debmal77 Posts: 4,770 Member
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    Cherimoose wrote: »
    If it's low weight and high reps, it's not going to have much visible effect.

    Women commonly store body fat on the back of the arm, and if that's what you're trying to "tone up", realize there is no way to target fat loss. For more on that, google "spot reduction myth". For strength training, it's best to follow a full-body program designed by a professional, not a self-designed program, and not selected body parts. If you work out at home, try the Nerd Fitness program. At a gym, try NROL4W. :+1:

    Great advise. Waiting for my New Rules of Lifting For Women (book) to come in the mail. Thanks for "Nerd" suggestion too. ;) I will definitely check that out also.
  • sijomial
    sijomial Posts: 19,811 Member
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    Sorry but 2lb weights are pretty pointless.
    You must lift heavier items in your daily life than that without any effort or strain.
  • whmscll
    whmscll Posts: 2,254 Member
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    I would try heavier weights and fewer reps, with one rest day in between. And definitely eating at a calorie deficit. I agree, 2 pound weights are pointless. I'm sure you could do at least 10 pounds with each arm, if not more. I also advocate New Rules of Lifting for Women for you. Nothing wrong with working on arms, but you'll see more benefits with a full-body program.
  • ninerbuff
    ninerbuff Posts: 48,663 Member
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    That regimen would just build endurance (if any) in your arms. Repetition daily (without progression) will lead to fast adaptation by the body. When adaptation happens, you don't see much in terms of results.

    A.C.E. Certified Personal and Group Fitness Trainer
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    Been in fitness for 30 years and have studied kinesiology and nutrition

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  • Packerjohn
    Packerjohn Posts: 4,855 Member
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    sijomial wrote: »
    Sorry but 2lb weights are pretty pointless.
    You must lift heavier items in your daily life than that without any effort or strain.

    Yep, about the only place 2 pound weights have is in a rehab setting.
  • aub6689
    aub6689 Posts: 351 Member
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    I really want to tone up my arms, so I've been using 2lbs weights and doing exercises with them to achieve that.

    I do these exercises (about 4 different ones for 20 reps each) plus 20 push ups daily. I've read online that you shouldn't lift weights every day, though.

    Since I'm not lifting anything heavy, can I still do this daily? Or am I slowing down the process by doing it every day?

    Thank you :)

    Although I agree with the others that it would probably be best to lift heavier for better results, I don't know your strength level. So are you sore following the exercises with the dumbbells and the pushups?


    Without knowing that. All I can offer is a few tidbits.


    Muscles need time to repair. Essentially lifting is creating microtears that need to be repaired. I would recommend not doing the same thing daily due to this.

    The toned look is muscle gain and fat loss.
    a. Gain muscle-weights
    b. Lose fat-caloric deficit (usually most dependent on diet)

    Trying different exercises rather than the same few would be beneficial to make sure you are hitting all parts of the muscles in your arms.




  • ElizabethOakes2
    ElizabethOakes2 Posts: 1,038 Member
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    I disagree with the 'down on the 2 pounders' folk. They are training tools that are great for getting extra resistance doing aerobics, zumba-style dance, power walking, etc. They have plenty of places in the fitness world, but for building muscle, unless you're just starting out, they aren't going to do much. For using them for resistance during aerobics, yes, absolutely you can do it every day if you want.
    For real gain, though, you need to switch to heavier weights, used regularly with appropriate rest days.
    If you don't like 'lifting weights', look into resistance bands or kettlebells- Find something that looks fun to you and see what you can do! You'll probably surprise yourself.



  • Sued0nim
    Sued0nim Posts: 17,456 Member
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    May I ask why you aren't using anything heavier than 2lbs ...all that will do is improve your endurance through the reps with minimal benefit

    Unless you're using them for recovery from injury of course ...I used 2kg weights for wrist flexion when trying to beat bilateral tendinitis but that was under a Physio
  • bruhaha007
    bruhaha007 Posts: 333 Member
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    I too suggest heavier weights(as much as you can do with good form) and yes you should get adequate rest to let your muscles heal and recover. That amount of time will vary by individual but two to three days between is probably a good rule of thumb.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited February 2016
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    At that weight, no you don't need rest days.

    Even much heavier you probably wouldnt, but with your experience it's hard to say and is really pointless for anybody to speculate.

    There is no such thing as "tone"....it is a word made up for marketing to sell products. Look at Richard Simmons all the decades he claimed to tone and never was in shape aesthetically.

    Lose fat through diet and your arms will eventually lose the fat you are concerned with.
  • trjjoy
    trjjoy Posts: 666 Member
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    Do manual labourers get rest days? I don't think so. I don't see a reason why you should have designated rest days. Lift hard as often as you can and want to.
  • mean_and_lean
    mean_and_lean Posts: 164 Member
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    I lift every day. I work one muscle group a day and do abs and legs every other day.

    Nothing wrong with lifting every day.
  • kimny72
    kimny72 Posts: 16,013 Member
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    trjjoy wrote: »
    Do manual labourers get rest days? I don't think so. I don't see a reason why you should have designated rest days. Lift hard as often as you can and want to.

    That's apples and oranges though. If you are lifting weights to develop your muscles for aesthetic purposes, you want the most bang for your buck. And to get that, you need to give the muscles time to fully repair themselves, that is where muscle size and strength comes from, the resting, not the work.

    Manual laborers are not doing their jobs with the primary purpose of improving their physique, they are doing it because it's their job. Muscle building is just something that happens.

    If you are doing a full body routine, for best results you should have built in rest days. If you are working different body parts each day, you can lift every day. If you don't care about maximizing your results, and just love to pick up heavy things, then sure you can lift heavy every day. But OP is specifically asking about improving how her arms look, so one would assume she wants to do that a efficiently as possible.
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
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    trjjoy wrote: »
    Do manual labourers get rest days? I don't think so. I don't see a reason why you should have designated rest days. Lift hard as often as you can and want to.

    do manual laborers lift at 85% of their 1 rep max? At my job anything over 50lb is a 2-man lift and if you have to carry anything heavier machines are used (hand trucks, fork lifts, etc...). While in some industries you may lift more (ignoring OSHA), you still won't be carrying the loads you would in strength training when lifting as hard and often as you want.

    The construction workers I knew who were muscular were strong because they hit the gym, not because they worked construction. Sure, they built some muscle hauling 50lb bags of cement, but nothing compared to what they did in the gym.