Strength Training Tips Needed!

melsmith612
melsmith612 Posts: 727 Member
edited November 8 in Fitness and Exercise
Right now I'm trying to get back into a groove of eating better and being more active - after a few months of slacking off.

I have two 5 lb. hand weights at home that I've been looking to make use of but I want to make sure I'm doing the right types of exercises and enough of them to really make a difference.

Does anyone have a workout regimen using these type of small weights that they could share with me? I have a Wii Fit that I'll be looking to utilize again once I've gotten some activity back into my daily routine but wanted to try some weights first because they're handy, convenient, and a 5 lb resistence is pretty much my limit when starting from scratch.

Any tips, links, etc. are welcome. Thank you!
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Replies

  • melsmith612
    melsmith612 Posts: 727 Member
    Forgot to mention that I'm looking to primarily focus on upper body (arms, shoulders, back, etc.) with the weights, as I plan on pairing them with some time on my treadmill. Thanks!
  • TiffaniBarrett
    TiffaniBarrett Posts: 369 Member
    I exercise quite a lot using hand weights.

    My arms have improved so much since I started. This is what I do:

    Shoulder press :

    http://www.youtube.com/watch?v=B-aVuyhvLHU

    Bicep Curl:

    http://www.youtube.com/watch?v=av7-8igSXTs&feature=relmfu

    Arm Raises:

    http://www.youtube.com/watch?v=D-3JnFrFUOw&feature=relmfu

    Tricep Extensions:

    http://www.youtube.com/watch?v=nRiJVZDpdL0



    I hope this has helped :D xx
  • melsmith612
    melsmith612 Posts: 727 Member
    I exercise quite a lot using hand weights.

    My arms have improved so much since I started. This is what I do:

    Shoulder press :

    http://www.youtube.com/watch?v=B-aVuyhvLHU

    Bicep Curl:

    http://www.youtube.com/watch?v=av7-8igSXTs&feature=relmfu

    Arm Raises:

    http://www.youtube.com/watch?v=D-3JnFrFUOw&feature=relmfu

    Tricep Extensions:

    http://www.youtube.com/watch?v=nRiJVZDpdL0



    I hope this has helped :D xx

    Very helpful! I'm going to check these out when I get home tonight! :)
  • drivermarshy
    drivermarshy Posts: 134
    if u have an iphone look up jefit, i use it all the time has routine section and shows what exercises work which muscles.. very helpful to me when i was new to it all x
  • ansonrinesmith
    ansonrinesmith Posts: 741 Member
    Forgot to mention that I'm looking to primarily focus on upper body (arms, shoulders, back, etc.) with the weights, as I plan on pairing them with some time on my treadmill. Thanks!
    I do these at work, in my cubicle (my chair can either lock straight or recline which makes a couple of these possible).

    http://www.dumbbell-exercises.com/exercises/biceps/index.html#7
    http://www.dumbbell-exercises.com/exercises/shoulders/index.html#6
    http://www.dumbbell-exercises.com/exercises/triceps/index.html#3
    http://www.dumbbell-exercises.com/exercises/back/index.html#3
    http://www.dumbbell-exercises.com/exercises/forearms/index.html#1
    http://www.dumbbell-exercises.com/exercises/chest/index.html#3

    I started using 5lbs weights as well, and it's amazing how doing 3 sets of 20 of them will help!
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    I'd suggest starting with calisthenics, but that's my own personal bias.
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    If you're going to make any progress, you're going to need heavier weights
  • dianer75935
    dianer75935 Posts: 186 Member
    bump
  • drivermarshy
    drivermarshy Posts: 134
    just had a quick look in your food diary. look at upping protein intake too with the weight training and make sure ur drinking plenty of water. this will help your muscles heal after each workout x
  • engineman312
    engineman312 Posts: 3,450 Member
    i did this body weight routine when i started strength training.

    http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    you shouldn't neglect your legs or lower body, even if you are on the treadmill "strengthening" them. squats and lunges can make your running much more effective, plus help make you much fitter.
  • drivermarshy
    drivermarshy Posts: 134
    i did this body weight routine when i started strength training.

    http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    you shouldn't neglect your legs or lower body, even if you are on the treadmill "strengthening" them. squats and lunges can make your running much more effective, plus help make you much fitter.

    agree with this strongly. legs are biggest muscle group so working on them makes sure ur body is a fat burning furness :)
  • melsmith612
    melsmith612 Posts: 727 Member
    if u have an iphone look up jefit, i use it all the time has routine section and shows what exercises work which muscles.. very helpful to me when i was new to it all x

    Thanks! I will definitely check that out. I just got an iPod Touch so it gets all the same apps. :)
  • melsmith612
    melsmith612 Posts: 727 Member
    Forgot to mention that I'm looking to primarily focus on upper body (arms, shoulders, back, etc.) with the weights, as I plan on pairing them with some time on my treadmill. Thanks!
    I do these at work, in my cubicle (my chair can either lock straight or recline which makes a couple of these possible).

    http://www.dumbbell-exercises.com/exercises/biceps/index.html#7
    http://www.dumbbell-exercises.com/exercises/shoulders/index.html#6
    http://www.dumbbell-exercises.com/exercises/triceps/index.html#3
    http://www.dumbbell-exercises.com/exercises/back/index.html#3
    http://www.dumbbell-exercises.com/exercises/forearms/index.html#1
    http://www.dumbbell-exercises.com/exercises/chest/index.html#3

    I started using 5lbs weights as well, and it's amazing how doing 3 sets of 20 of them will help!

    This is great, maybe I'll bring an extra set to work for days when I've eaten my salad too quickly! lol
  • melsmith612
    melsmith612 Posts: 727 Member
    I'd suggest starting with calisthenics, but that's my own personal bias.

    I'm still too fat for calisthenics, that's just being honest. I couldn't do a push up or situp right now if my life depended on it!
  • melsmith612
    melsmith612 Posts: 727 Member
    If you're going to make any progress, you're going to need heavier weights

    I plan on moving up to heavier weights but I'm not looking to bulk up... just general strengthening. I have a pretty low tolerance for upper body strength.
  • melsmith612
    melsmith612 Posts: 727 Member
    just had a quick look in your food diary. look at upping protein intake too with the weight training and make sure ur drinking plenty of water. this will help your muscles heal after each workout x

    Right now I'm just concentrating on starting somewhere with a routine using what I have available and trying to stay under my calorie goal. I'm a foodie so dieting is my nemesis and has been for about 20 years now.
  • melsmith612
    melsmith612 Posts: 727 Member
    i did this body weight routine when i started strength training.

    http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    you shouldn't neglect your legs or lower body, even if you are on the treadmill "strengthening" them. squats and lunges can make your running much more effective, plus help make you much fitter.

    Thanks for the link! I understand about the lower body being important because they are the largest muscles and offer the most "burn" for the buck - so I fully intend on working my lower body, I just don't have much in the way of ideas for upper body workouts. It's always been my weak spot. Lower body I could work all day long without anyone helping. :)
  • melsmith612
    melsmith612 Posts: 727 Member
    just had a quick look in your food diary. look at upping protein intake too with the weight training and make sure ur drinking plenty of water. this will help your muscles heal after each workout x

    Right now I'm just concentrating on starting somewhere with a routine using what I have available and trying to stay under my calorie goal. I'm a foodie so dieting is my nemesis and has been for about 20 years now.

    I should also mention that just because I'm trying to stay under a calorie goal, doesn't necessarily mean that I'm ready to give up on all of my favorites (i.e. yesterday I had a king size Twix because it was already in my desk drawer at work and I was able to stay in my calorie range despite having it). Dieting has effectively ruined the majority of my life making me feel deprived from what I love so I'm working on incorporating the things I love into my life without overdoing it anymore. My concentration is on changing my relationship with food - not just on losing weight. And for me that means finding ways to have what I want without gaining weight... because no matter how much weight I've lost in the past, I've always managed to gain it back and then some... because most diets don't address how to eat AFTER you hit your goal weight.
  • lexgem
    lexgem Posts: 163
    If that's all the equipment you have and all you're ready for at the moment, I think the best thing you can do is get a Jillian Michaels DVD. They are relatively inexpensive and really work for getting the basics down and for fat loss :)
  • dargytaylor
    dargytaylor Posts: 840 Member
    bump
  • melsmith612
    melsmith612 Posts: 727 Member
    If that's all the equipment you have and all you're ready for at the moment, I think the best thing you can do is get a Jillian Michaels DVD. They are relatively inexpensive and really work for getting the basics down and for fat loss :)

    Lexgem,

    I have a treadmill, ab lounger, Wii Fit Plus, 2 lb hand weights, 5 lb hand weights, yoga mat, cushioned gym mat, Urban Striptease Aerobics DVD, Pilates for Dummies DVD, some Tai Chi DVD that I've never been able to follow well, and probably a few other less memorable workout DVD's. I also have a 15 lb dog that acts as added resistence whenever I lay on the floor. :)

    Thank you for the suggestion but to be honest... I'm not a fan of Jillian Michaels. I appreciate the help she gives people on TV but there's just something about her face/voice/personality that has never sat well with me. Maybe it's some kind of intuition or just paranoia that she'll be as tough on a DVD as she is on TV. lol
  • engineman312
    engineman312 Posts: 3,450 Member
    i did this body weight routine when i started strength training.

    http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    you shouldn't neglect your legs or lower body, even if you are on the treadmill "strengthening" them. squats and lunges can make your running much more effective, plus help make you much fitter.

    Thanks for the link! I understand about the lower body being important because they are the largest muscles and offer the most "burn" for the buck - so I fully intend on working my lower body, I just don't have much in the way of ideas for upper body workouts. It's always been my weak spot. Lower body I could work all day long without anyone helping. :)

    push ups are one of the best upper body work outs, right next to pull ups.

    can you do any push ups, even assisted ones?? (girly, on your knees) lets say you can do three at once. do three every half hour over the course of the day. lets say you have a typical 18 hour day. thats 108 push ups.
  • melsmith612
    melsmith612 Posts: 727 Member
    i did this body weight routine when i started strength training.

    http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    you shouldn't neglect your legs or lower body, even if you are on the treadmill "strengthening" them. squats and lunges can make your running much more effective, plus help make you much fitter.

    Thanks for the link! I understand about the lower body being important because they are the largest muscles and offer the most "burn" for the buck - so I fully intend on working my lower body, I just don't have much in the way of ideas for upper body workouts. It's always been my weak spot. Lower body I could work all day long without anyone helping. :)

    push ups are one of the best upper body work outs, right next to pull ups.

    can you do any push ups, even assisted ones?? (girly, on your knees) lets say you can do three at once. do three every half hour over the course of the day. lets say you have a typical 18 hour day. thats 108 push ups.

    Pushups are extremely difficult for me. I honestly can't even hold that position (even the girly version) long enough to lower myself. Like I said, WEAK upper body. I *can* try starting out doing them standing up against a wall to work some of those muscles though and maybe tone them enough to work up to 3 at a time. :) Thanks for the tip... I like that gradual way of doing so many!

    For reference... at one point (about 6 years ago) I was doing 200 situps/day and 50 pushups/day (100 and 25 each in the morning and then before bed). So I know it's possible! Just gotta work back up to it and get some weight off before I can crunch those big numbers again.
  • mideon_696
    mideon_696 Posts: 770 Member
    5lbs will do very little in my opinion except help with some cardio.

    Definately get into those pushups. Any variation you can handle!
    And focus on getting down on the floor as a goal.

    Combine them with body weight squats and deep lunges, and keep focussing on getting lighter.

    I quote Agc67 here:
    Maintain a consistent caloric deficit, eat foods you like, don't eat foods you don't like, while trying to get in a minimum of 1g of protein per lb of lean body mass(so you'll need to work that out) and .35g of fat per lb bw.
    end quote.

    The remaining calories left over can be whatever you want. Including that double twix if it fits your calory goal. Which i trust is not the generic 1200 cals...
  • LilBee82
    LilBee82 Posts: 189 Member
    Oh gosh, my upper body strength, and lower are horrible.

    I HATE exercising. And push ups? FORGET IT!!!

    However, I am just starting out (again) with strength training. And my exercise specialist gave me a few moves to try until I get to see her next month. And, I don't have to do them all in one day. I can do a couple one day, and another couple the next and so on. I have a total of six moves.

    Countertop Push-ups. 2 sets of 10

    Unilateral Triceps Extension (French Curl) Sit holding 5 lb dumbbell in one hand, support elbow with other arm. Straighten elbow toward ceiling. 2 sets of 10

    Lunges (ugh) 2 sets of 5 reps, perform one session a day.

    Half squat to chair. 2 sets of 10 reps, one session a day.

    High row: standing with resistance band. Face anchor, feet shoulder with apart. Palms down, pull arms back, squeezing shoulder blades together. Keep shoulders down. repeat 10 times per set. do 2 sets per session. Do 2-3 sessions per week.

    Trunk Twist: Standing, with resistance band. Side toward anchor in wide stance (so you feel the resistance already) Reach toward anchor. Thumbs up, pull away from anchor. Keep arm furthest from anchor straight. Repeat 10 times per set. Repeat on other side. Do 2 sets per session. do 2 sessions per week.

    I have yet to do any this week lol
  • nikolaim5
    nikolaim5 Posts: 233
    Oh gosh, my upper body strength, and lower are horrible.

    I HATE exercising. And push ups? FORGET IT!!!

    However, I am just starting out (again) with strength training. And my exercise specialist gave me a few moves to try until I get to see her next month. And, I don't have to do them all in one day. I can do a couple one day, and another couple the next and so on. I have a total of six moves.

    Countertop Push-ups. 2 sets of 10

    Unilateral Triceps Extension (French Curl) Sit holding 5 lb dumbbell in one hand, support elbow with other arm. Straighten elbow toward ceiling. 2 sets of 10

    Lunges (ugh) 2 sets of 5 reps, perform one session a day.

    Half squat to chair. 2 sets of 10 reps, one session a day.

    High row: standing with resistance band. Face anchor, feet shoulder with apart. Palms down, pull arms back, squeezing shoulder blades together. Keep shoulders down. repeat 10 times per set. do 2 sets per session. Do 2-3 sessions per week.

    Trunk Twist: Standing, with resistance band. Side toward anchor in wide stance (so you feel the resistance already) Reach toward anchor. Thumbs up, pull away from anchor. Keep arm furthest from anchor straight. Repeat 10 times per set. Repeat on other side. Do 2 sets per session. do 2 sessions per week.

    I have yet to do any this week lol

    That is a fantastic routine you have there!.... If you're 80. Seriously, get a new coach who's main concern isn't that you'll pull a muscle doing a real exercise and sue them.

    Sorry for the sarcasm but I'm so sick of useless coaches and trainers. You're 29. Did you have some major injury recently or a disability that's stopping you from doing proper exercise?

    Get this book..."The New Rules of Lifting for Women"
  • TiffaniBarrett
    TiffaniBarrett Posts: 369 Member
    That is a fantastic routine you have there!.... If you're 80. Seriously, get a new coach who's main concern isn't that you'll pull a muscle doing a real exercise and sue them.

    Sorry for the sarcasm but I'm so sick of useless coaches and trainers. You're 29. Did you have some major injury recently or a disability that's stopping you from doing proper exercise?

    Get this book..."The New Rules of Lifting for Women"

    That book is fantastic! Definitely invest!! :-) x
  • TiffaniBarrett
    TiffaniBarrett Posts: 369 Member
    I'll give you my whole regime. I do 3 days a week - an hour at a time (and then I do 4 or 5 cardio classes a week)

    Day 1:

    Seated Ab Twist - 5kgs - 3 x 20
    Ab Leg Extensions - 6 x 10
    Ab Leg Lifts - 6 x 10
    Side Bends - 10kg - 3 x 10 either side

    Squats with barbell - 40kg - 3 x 10
    Adductor - 30kg - 3 x 10
    Leg Press (Single Leg) - 30kg - 3 x 10 either side
    Leg Curls - 20kg - 3 x 10
    Leg Extensions - 20kg - 3 x 10


    Day 2:

    Seated Ab Twist - 5kgs - 3 x 20
    Ab Leg Extensions - 6 x 10
    Ab Leg Lifts - 6 x 10
    Side Bends - 10kg - 3 x 10 either side

    Tricep Pull Down - 10kg - 3 x 10
    Bicep Curls - 5kg each arm - 3 x 10
    Shoulder Press - 5kg each arm - 3 x 10
    Bench Press - 30kg - 3 x 10


    Day 3:

    Seated Ab Twist - 5kgs - 3 x 20
    Ab Leg Extensions - 6 x 10
    Ab Leg Lifts - 6 x 10
    Side Bends - 10kg - 3 x 10 either side

    Lunges - 8kg each hand - 3 x 10
    Reverse Lunges - 8kg each hand - 3 x 10
    Standing Calf Raises - 10kg each hand - 3 x 10
    Leg Press (Single Leg) - 30kg - 3 x 10 either side
    Adductor - 30kg - 3 x 10

    Shoulder Press - 5kg either hand - 3 x 10



    I do abs each time because I am trying to focus on them. I know you cannot spot reduce, but I am doing other things to lower the body fat all over, I feel that I am accomplishing something from focussing on my abs every time I do a strength/weight work out.
  • lexgem
    lexgem Posts: 163
    Oh ok that's fine then if you don't like Jillian. I know I do and I enjoyed her workouts before I was ready to start lifting heavier weights (I'm doing NROLFW right now and loving it -- never in a million years did I think I'd be squatting 29kg when I could barely handle Jillian's squats with 3lb dumbbells less than a year ago).

    I'd suggest doing a lot of bodyweight stuff, nerdfitness has some good routines and use your dumbbells in the exercises that you can :)
  • LilBee82
    LilBee82 Posts: 189 Member
    That is a fantastic routine you have there!.... If you're 80. Seriously, get a new coach who's main concern isn't that you'll pull a muscle doing a real exercise and sue them.

    Sorry for the sarcasm but I'm so sick of useless coaches and trainers. You're 29. Did you have some major injury recently or a disability that's stopping you from doing proper exercise?

    Get this book..."The New Rules of Lifting for Women"

    Yes, actually I DID have an injury which prevents me from a LOT of movements, so we were looking at things that wouldn't cause me immense pain. Walking, standing and sitting all cause me a lot of pain.

    I might check out the book though.
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