Dumbbell beginner: how heavy and for how long?

lurky1000
lurky1000 Posts: 2 Member
in Fitness and Exercise
Hi all - just to get it out there, I am an absolute beginner to weight loss and exercise regimes, and quite frankly I don't really know what to do.

I have a pair of adjustable weights (2kg - 15kg each), and have a basic knowledge of technique from what I learnt at school.
Currently I'm able to do 10 reps at 4kg, and maintain that for about 3 sets. Rather pitifull I know, but ya gotta start somewhere right?
So I'm just wondering if anyone could suggest a routine I could follow with the weights I have? And how will I know when to up the weight? How long should I exercise for? I'm sorry if these are rather obvious questions, but as I said I'm rather new to it all!
Thanks a lot!

Replies

  • AnvilHead
    AnvilHead Posts: 18,343 Member
    There is a great list of dumbbell routines (with links) in this thread: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    It's not really a matter of "how long" you should exercise for - you exercise for as long as it takes to complete whatever routine you're doing. For some people that could be 20 minutes, for others it could be two hours. As far as upping the weights, you do that when you reach a prescribed max number of reps for an exercise, and/or when the number of reps you're doing becomes easy and you could do more. A lot of routines will explain their progression principles, so that makes it easy to tell.

    The weight you're lifting isn't "pitiful" - everybody started somewhere. Don't let comparison become the thief of joy.
  • katlyngronwoldt85
    katlyngronwoldt85 Posts: 49 Member
    I'm also new to weights, though I've been exercising for 5 months now. I love videos and have been doing fitnessblender.com workouts for a while and am really happy with those! Its a great place to start anyway! I also walk daily and run 2x per week and yoga 2x per week. Seems to be working! I'm down 25 lbs. and feeling great! I know this isn't that helpful to what you were asking, but like I said, a good start! I spend around 30 to 60 minutes a day Woking out with a rest day on Sunday, though I usually at least walk out do yoga that day. Good luck and im gonna follow this post to see what others suggest!!! There's so much info out there it gets dizzying trying to figure out all out! My mantra I follow is kiss...keep it simple stupid..lol!
  • lurky1000
    lurky1000 Posts: 2 Member
    Thanks for the suggestions! I walk quite a lot, but never a set amount or anything. Though, I can barely run to the end of my street! I've set a goal of joining the Army, so I know the standard I need to reach... Just gotta keep going!
  • lorrpb
    lorrpb Posts: 11,463 Member
    lurky1000 wrote: »
    Thanks for the suggestions! I walk quite a lot, but never a set amount or anything. Though, I can barely run to the end of my street! I've set a goal of joining the Army, so I know the standard I need to reach... Just gotta keep going!

    If you want to run, look into the C25K app. It takes you from walking to running in small steps. Many nonrunners on here, including me, have used it successfully. There are always a few active threads about it on here.
  • katlyngronwoldt85
    katlyngronwoldt85 Posts: 49 Member
    Congrats on the army goal!!! Im going Airforce so I completely understand! Just take it slow and do more every day! I started back in January with a total body 30 day challenge that added reps every day. That really helped and by the end I was doing 300 jumping Jack's in a row! I couldn't do a single sit-up 6 months ago ( I had a baby a year ago) today I can do 60! I couldn't do a pushup, now I can do 5, couldn't run a block, now I can do 3 miles!!! Read everything you can get your hands on about fitness and health, eat right, do videos, listen to others! I learned so much from just reading posts on here! Its Definately a journey! Water, drink lots of water!!!
  • Avidkeo
    Avidkeo Posts: 3,205 Member
    fitness blender are a great place to go for videos. They have heaps of strength training videos. Try their 5 day challenge for busy people. It gives you a sense of their philosophy, you can jump into a varied training program and its free!

    you can watch all their videos free on the YouTube, and if you want you can pay a small amount for a program that tells you what video to do every day.

    C25K is a great running app, Run Double is another one that includes c25k and a few other programs as well - I'm about to do their 10 k program followed by the half marathon training.

    Good luck, you totally got this!

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