Never done strength training before! Help!!

SilverStrychnine
SilverStrychnine Posts: 413 Member
edited November 11 in Fitness and Exercise
Now that I am getting my diet under control, and doing some form of cardio every day, I want to start strength training.. But I don't know what to do!!

Any ideas? Links? Routines?

I don't have access to a gym at the moment, and the only weights I have is 1 dumbell with 2 2.5 kilo weights.
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Replies

  • akiramezu
    akiramezu Posts: 278
    Not enough weight on those dumbbells

    people starting out weight training both men and women should do
    squat, bench press and dead lifts.
  • Smuterella
    Smuterella Posts: 1,623 Member
    Ummm, hang on, that dumbell is probably at least 2.5 + 2.5 + 1.5 (for the bar) = 6.5 kilos or 14lbs. That is plenty heavy enough to start with!
  • SilverStrychnine
    SilverStrychnine Posts: 413 Member
    Any other tips and advice would be appreciated too :)
  • swilk627
    swilk627 Posts: 245 Member
    I've just started lifting as well. The book New Rules of Lifting for Women was heavily recommended to me. It seems to be a really good book so far.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Download Stronglifts 5x5 or starting Strength!
    2 of the easiests routines to get into and they only need 3 days a week in the gym.
  • Smuterella
    Smuterella Posts: 1,623 Member
    To add to that, I'm currently using 5lb and 9lb weights for my programme and I ache the next day. If you are brand new to strength training surely it is better to start light (as long as you still get to failure in a reasonable number of reps) that start too heavy, risk injury, and put yourself off?
  • SilverStrychnine
    SilverStrychnine Posts: 413 Member
    Download Stronglifts 5x5 or starting Strength!
    2 of the easiests routines to get into and they only need 3 days a week in the gym.

    Like I said, I don't have access to a gym.
  • SilverStrychnine
    SilverStrychnine Posts: 413 Member
    I've just started lifting as well. The book New Rules of Lifting for Women was heavily recommended to me. It seems to be a really good book so far.

    Thanks, I'll have a look at that :)
  • SilverStrychnine
    SilverStrychnine Posts: 413 Member
    Ummm, hang on, that dumbell is probably at least 2.5 + 2.5 + 1.5 (for the bar) = 6.5 kilos or 14lbs. That is plenty heavy enough to start with!

    That's what I though. It's heavy enough to be a challenge for me, but not so heavy that I'm likely to hurt myself. I can do 8 bicep curls before it starts to burn, then I can manage 4 more :)
  • cairney4698
    cairney4698 Posts: 237
    Hey you!!!

    It is just like everything else you need to start with a routine that is a challenge but does not become too excessive that you may cause injury to yourself and then you need to work yourself up to more reps and heavier weights.

    Hope you are well today, you have been quiet on the message front!!
  • SilverStrychnine
    SilverStrychnine Posts: 413 Member
    Hey yourself!!

    I have been out and about today, for once lol.

    Thanks for your advice :heart:
  • AnarchoGen
    AnarchoGen Posts: 400 Member
    http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

    I'm on week 7, it's a 12 week trainer, breaks down nutrition, exercises for each day. It's free too. I love it.
  • southernyankee716
    southernyankee716 Posts: 201
    Have you checked out Body Rock TV? I haven't used it personally, but I've seen it mentioned here before. Their workouts are all performed at home.

    http://www.bodyrock.tv/
  • Pfauxmeh
    Pfauxmeh Posts: 259
    I found this!

    http://downtownn.tumblr.com/post/6665426663/if-you-are-reblogging-please-do-not-remove-any-of

    :D
  • NonchalantX
    NonchalantX Posts: 13 Member
    You won't be able to really get much strength training from that sized weights, however, muscle endurance (higher amounts of reps with lower weights) is excellent for your body. Doing cardio will have already helped with that but depending upon which activities you're doing some parts of your body may be neglected. Obviously the more amounts of muscles requiring higher amounts of energy shifts your BMR meaning you can even consume slightly more calories each day to maintain these muscles

    Simple bicep curls, pressups, chair dips and hammer curls will already start to improve the core muscle groups. If you have a bench you could start doing bench press and flys for chest muscle groups. Dumbbell bent-over row should help your back. (google these to show you ways of doing them).

    Ultimately if you want muscle strength you'll probably need to get some more equipment but it's not entirely necessary
  • knelson422
    knelson422 Posts: 308 Member
    I started the DVD Bob Harper, Pure Strength, It is really great. I got it at Amazon.com. It is very challenging, but you do what you can and see yourself improve and get strong very quickly. There is a beginner workout, and then the intense one. Good luck!!
  • Smuterella
    Smuterella Posts: 1,623 Member
    You won't be able to really get much strength training from that sized weights, however, muscle endurance (higher amounts of reps with lower weights) is excellent for your body.

    I do wish men would stop coming in and saying things like this to women. At the start of a strength training programme some women can get to failure on under 12 reps with a 5lb weight. I did! These weights are 14lbs and are more than likely enough for a beginner. I still couldn't lift these more than 6 times on a bicep curl without hurting myself.
  • EatClenTrenHard
    EatClenTrenHard Posts: 339 Member
    Its very easy to learn.

    Dont let ego (trying to lift as much weight as you can) hurt your form while doing weightlifting. Always do it in proper form

    exrx.net is a good reference website to start it out.
  • snowstorme
    snowstorme Posts: 125 Member
    Do a search on body weight workouts. There are alot of things you can do with a sturdy chair, wall and floor and just your body. Sam's club had a brochure with 5 exercises you can do, I'm sure it's out on the web some where.
  • eschwab855
    eschwab855 Posts: 258 Member
    Now that I am getting my diet under control, and doing some form of cardio every day, I want to start strength training.. But I don't know what to do!!

    Any ideas? Links? Routines?

    I don't have access to a gym at the moment, and the only weights I have is 1 dumbell with 2 2.5 kilo weights.
    never mind
  • NonchalantX
    NonchalantX Posts: 13 Member
    Apologies, you're totally right Lisa, I didn't read the post correctly. Thought she had 2, 2.5kg dumbells (which is fantastic for arm circles, crucifix, single arm tricep extends etc. but not really designed for strength exercises).
  • Smuterella
    Smuterella Posts: 1,623 Member
    Apologies, you're totally right Lisa, I didn't read the post correctly. Thought she had 2, 2.5kg dumbells (which is fantastic for arm circles, crucifix, single arm tricep extends etc. but not really designed for strength exercises).

    Awww, well I didn't mean to come across too strong. :-) thanks
  • cabaray
    cabaray Posts: 971 Member
    Bump
  • violetness
    violetness Posts: 131 Member
    I TOTALLY recommend the Chalean Extreme program. I am in month two and have already seen great results, and increase in my weight loss because I have more muscle, and changes in my body.
  • DixiedoesMFP
    DixiedoesMFP Posts: 935 Member
    Bodybuilding.com has exercises that you can do at home. And that one dumbbell might be a bit heavy for starting out, at least on some exercises. You can fill water bottles with sand or pebbles, etc. to make some lighter ones as you start out.
  • wellbert
    wellbert Posts: 3,924 Member
    You won't be able to really get much strength training from that sized weights, however, muscle endurance (higher amounts of reps with lower weights) is excellent for your body.

    I do wish men would stop coming in and saying things like this to women. At the start of a strength training programme some women can get to failure on under 12 reps with a 5lb weight. I did! These weights are 14lbs and are more than likely enough for a beginner. I still couldn't lift these more than 6 times on a bicep curl without hurting myself.

    My wife would fit that profile on curls, but I got her doing deadlifts instead. She's pulling 100lbs as a newbie. So we replaced mostly useless reps of 5lbs with extremely (nearly whole body) beneficial reps of 100lbs... takes the same amount of time to do the exercise. =)
  • Glasspack
    Glasspack Posts: 105 Member
    It might sound funny but body weight exercises are great. You need little to no equipment and there is a lot of info on the web. I incorporate body weight exercises along with my other workouts.

    This site isn't bad to start with.

    http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • Mehagon
    Mehagon Posts: 83
    Since you said you don't have access to a gym, start by doing a lot of body weight exercises. . . for legs you can do lunges and body squats. If you can get to a playground, you can use a bar to do lateral pullups for back muscles. You can do things like crunches and plank for abs. For chest, work on pushups (every woman hates them starting out because we're not good at them! Give them some time and you'll learn to like them. . . they're VERY effective). And since you have a little dumbbell, you can use those for bicep curls and tricep extensions and kickbacks. . . if the weight seems light, just slow down your movement and really focus on the muscle you're supposed to be working out. It's amazing how good of a workout you can get from light weight if you slow down, control all of your movements, and think about the muscle!

    Don't be discouraged by not having a gym to go to. . . there are plenty of exercises you can do to help make you strong. :)
  • Mehagon
    Mehagon Posts: 83
    And NEW weight lifters should NOT try deadlifts or barbell squats without someone trained or experienced. . . it is a good way to hurt yourself if no one is checking your form starting out.
  • memega
    memega Posts: 73
    Start here :smile:
    http://www.bodybuilding.com/fun/women.htm
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