Question About Free Weights
 

I've only just begun on my journey to regular fitness, and I have been using some 2 lb. handheld weights during some walks & cardio exercises. However, I was wondering, "When do you increase the amount of weight you are using?"

Is it just a matter of what you're comfortable carrying? Or should there be set intervals for increasing the size of your weights?

I don't have any goals, at least not currently, to become a body builder... but I would like to get stronger, toned and fit as I lose weight.

My workouts are done at home, and my husband also has his 'manly' weight set that I stay away from. LOL

Thanks in advance for any advice.

Smoosh

Walking with 2 lb dumbbells and resistance training are a lot different. Walking with 2 lb dumbbells really isn't resistance training at all. Weight training is meant to be short bursts of power, something not maintainable for long periods of time or many repetitions. I would try and separate your cardio from weight lifting.

My suggestions is to ditch the weights for your walks and try to ramp up your pace, the dumbbells are probably just slowing you down and could be making the walk less intense. You should try instead to alternate jogging and walking during the same routine for 30 seconds at a time or something like that, it would have a greater effect than the 2 lb weights.

If you are going to start lifting weights good for you! You should look into weight lifting routines that help weight loss, or look at doing compound lifts. Start with low weight and make sure you have good form. Once you know you have good form you should use a weight that you can do 8 reps with, if you can do more reps the weight is probably too light. I like to increase resistance every 2-3 workouts or so, to know that I am continually pushing myself harder and making progress.

And using your husbands "manly" weight set Is a good place to start. Don't worry about bulking up unless you inadvertently slip on a fully loaded syringe of anabolic steroids several times over the next few months while pumping iron for hours a day ;)

Hi Smoosh,

Basically I agree with midwestj, with cardio and weight training being two separate things. However, I can also see where you're coming from as a beginner. When I first started the "lifestyle change" thing, I was using weights only during those workout DVDs that combine them with cardio moves. That worked well at first, but your fitness level will progress to needing more. As another poster, Beth, told me, "Muscle is a girl's best friend!" Muscle tissue burns a lot more calories than fat even at rest, and regular weight training will improve your metabolism.

I don't know about your hubby's manly weight set...how low it goes...I started really light because of wrist and elbow problems...so if his lightest weight is 20 pounds, don't do that to start off with! Just get a set of dumbbells in the next weight up (the ugly ones at Walmart are cheapest but also, I find, easier to hold onto than those neoprene ones) and when you feel like those are "easy," go up by a couple, three pounds. Different exercises will call for different weights, too, depending on the muscles they use.

I basically put together my own program from reading various books and cruising the internet. I have about 32 different exercises, upper body, lower body, and combination, and twice a week I do about half of those, so I'm not always doing the same thing. I typed them into a spreadsheet and print them out, marking off the ones I do and what weights I'm using on that date. Do NOT worry about getting "bulky" at all...I've been doing weight training for five months and I am not bulky in the least, but my muscles are "defined," I guess, and I can still pick up my 13-year-old, who weighs more than 100 pounds.

So glad to see you thinking about this. It really will boost your metabolism! Good luck!

Great to hear you are looking at starting some resistance training. I agree with Jason and Cassie. I suggest you check out BodyBuilding.com. There you can find suggestions for a beginners workout as well as descriptions and explainations of different exercises.

Like the others, I too recommend you focus on intensity over resistance. However, don't push yourself so far that you hate the work out and you burn out.

More than anything else, I would focus on core strengthening exercises. Yoga or Pilates would be great. If you start weight training without a conditioned core, you might cause yourself to develop some back or neck problems. You might want to consider an evaluation by a personal trainer to see if you have an postural problems which can tell you which muscles to focus on strengthening, and which ones to focus on stretching. This might help reduce the chance of injury.

I have been reading up on Yoga/Pilates, as it's something that interests me very much and I like the low-impact approach.

A body building friend of mine recommended this site to research:
Welcome to CrossFit: Forging Elite Fitness

However after viewing some of the videos there, specifically a training technique called "Tabatas", I am a little concerned about my eventual ability to do it -- it looked dangerous and jerky in movement.

My husband's weight set starts at 20 lbs. and goes up from there. So I don't think I'll be using his weights any time soon. :)

Thanks to everyone for your input and advice so far. For now, I'll keep my 2 lb. handheld weights and maybe move up to 3 lb. or 5 lb. in a few months.

I'd like to chime in and 1st of all just agree with everything said here.

A few bullet points if I may add?

-Cardio <> Weight Training albiet both can be done at the same time (Circuit training)

-Intensity is key for improvement - either speed, or weight or both - but good form is a MUST.

-Push yourself through a good sweat

-In whatever you're doing try to push yourself through the pain for another 1 or 2 reps (lifting) or 1 or 2 extra 30 second sprints (or higher-intensity walk/jog)

-Last but not least is consistency - whatever you're doing, keep at it (and every once in a while 'up' it a smidge).

Cmon SMOOSH! I think you could stand to be a little more ambitious with your exercise! You never know if you don't try it, and waiting a "few months" to increase your resistance is waiting way too long, your results are going to halt in a few workouts if you don't increase resistance! Those workouts may look difficult but it just takes some repetition, you have to train your body to make the movements, and it learns fast. I dunno what you mean by starting at 20 but if they are 20 pounds dumbbells you could try doing squats with them, bench press with them, shoulder press with them, deadlifts, and if that amount of weight is still too much try using full milk jugs. 3-5 lbs of resistance could barely give your fingers a workout. One thing you should know about weight training, if you are constantly using the same weight or doing the same exercise you stop benefiting from it, your body trains itself so well to be efficient in the movement that you need something new to "shock" your body. This is why most people constantly increase resistance and switch programs every month. I actually think for many compound lifts 20lbs is a good place for you to start, (if they are dumbbells.)

Just tryin to point you in the right direction. :)

Thanks Jason =), I appreciate you trying to motivate me... and I am motivated, but I'm a little frightened by doing too much too soon. I'm really just 15 days into these changes, and the fact that I've managed to do some form of exercise every day is a big accomplishment. I'm having fun, and want to research more about the weights.

I just know that right now I have very little upper body strength and weak knees/ankles. So I don't want to push myself too hard too fast.

You guys inspire me though, and I want to keep learning and talking to you about your experiences. I am going to look into bodybuilding.com and give myself time to ease into a healthy regimen. If I go all out too quickly, I know I'll get overwhelmed.

Smoosh,

I think you should really look into Turbulence Training:

Fat Loss Workouts | Turbulence Training and TTMembers.com

This program will definitely give you a great foundation to jump start your lifestyle transformation.

The workouts start off simple, they are never too easy and they are always effective. Its perfect for someone like you looking to learn about the hows and whys of lifting weights. They start off with a lot of bodyweight and range of motion exercises, the workouts move on to general weight lifting, and intense weight lifting. Each workout is 4 weeks long and there is plenty to keep you busy for probably at least half a year, between the workouts in the original tt manual and all the freebies he gives you.

On top of all the workouts, there are nutrition and motivational books that come with the system.

Its hard to get started with no destination or guidance so I hope this can help.

P.S. You are doing great, keep truckin! If you decide that you want to purchase TT make sure to let me know because I get bonuses for referrals, I use this program and today I begin the 2k3 workout!

Thanks for all the info Jason! I'll definitely check it out. :D

Wow, Smoosh, if I hadn't lifted weights before, I'd be a bit overwhelmed by all the different programs (some very good ones, at that) suggested. I am a personal trainer by profession, and though I sure don't know everything, I would first and foremost look at your health history before suggesting any heavy lifting. For example, if I had someone who suffers from any shoulder impingement issues, I'd proceed very cautiously with lifting heavy weights over head. Secondly, I would (gulp) have you start out lifting moderate weights if you've never lifted weights (10-12 rep max) before just to make sure your form is good. Once you know proper form, then we can talk about heavy lifting--always with good form (which rarely causes a woman to "bulk up" if she's created a calorie deficit). Once you've discovered what "moderate" means to you, your weights should be increased progressively, i.e., no more than 10% increase at a time. I have seen some trainers punish new folks with very heavy lifting and many never return to the gym, which is a shame. That said, I agree with Jason and others as to challenging your muscles and mental attitude with new exercises and higher intensity. If nothing changes, nothing changes.

One of the wisest purchases I ever made when starting out with resistance training was to hire a qualified trainer. At a minimum, you want to at least find someone who has been certified by a nationally accredited personal training organization. If you can't afford that, some group fitness classes geared towards beginners are excellent and affordable. In fact, some people prefer the group classes over training alone. There are many different classes--body pump, basic crossfit for beginners, and some that mix in a little pilates and yoga. A good group fitness instructor will suggest alternative moves for different populations, especially if you approach him/her before class to discuss your concerns.

If you do decide to go it alone at home and you want to use weights, I’d look into purchasing dumbbells in the following weights: 5#, 8#, 10#, 12#, 15# & 20#. Also, I’d suggest purchasing a swiss ball and perhaps some resistance bands in varying strengths.

I am excited for you as you create your new healthy body!

Thanks for your post Beth! I do have a few health conditions, such as Diabetes, but nothing that I feel would prevent me from working with weights. I will consult my physician however before engaging in heavier weight work.

I've seen the swiss balls before, and can only imagine myself rolling off of it and bouncing across the floor. LOL

I do have another question for all of you though...

When you work with weights, is it best to work out the whole body together? Or can you focus on one area, say arms, to develop upper body strength?

Do you have type I or type II diabetes?

Oh, and to answer your question, it is best to work out areas of your body individually so that you go through your entire body once a week. You can do this in three workouts, once a week and split it up into upper body, core, and legs. If you worked out your entire body three times a week, it will likely not have time to fully recover between workouts.

Full body routines are also nothing to scoff at. You can perform a workout that has 4 or so major lifts and by the end of that you are going to be dead tired. Sometimes isolating or only working some muscles will cause you to over train. Full body routines allow you to work all your biggest muscle groups in one workout, which produces more calorie burned, more calorie after burn, and more total muscle development. Another bonus of doing a full body routine is that you only have to work out 3 days a week to train everything you want, where as spreading this out might have you in the gym 6 days a week!

Isolating muscles is a new wave thing that came along with steroid users, because of the steroids they could train longer and harder and recover faster, so isolating was more effective for them, but before that most "natural" bodybuilders did full body routines.

Full body routines will be lifts like: squats, rows, dead-lifts, presses, pull ups/or overhead pull downs, lunges etc..

I prefer to train my body as a harmonious system, instead of a pile of jumbled parts. These lifts that target multiple muscle groups will cause the biggest hormonal response in your body to change.

I have Type II, and am insulin dependent. I also take oral medications, that hopefully I'll be able to discontinue at some point. I visit my physician regularly, so he will be monitoring my progress.

And Jason, I looked at the TT site last night, as well as some other videos regarding TT on YouTube. One interesting video compared P90X vs. TT, saying that the results appeared the same -- however, the time invested to achieve those results was far less with TT.

I'm still a bit intimidated by that type of training right now. I just don't think I can handle it in my present state of health/fitness. But, I do believe I will eventually be able to do it. Hope that doesn't sound like an excuse, I just don't want to injure myself as I'm prone to being a clutz. LOL

The first few workouts from TT are bodyweight and range of motion exercises, sort of conditioning you for whats to come. You can definitely ease into lifting following this program. Later on when your body demands more from you to make changes, the workouts are progressively getting more challenging.

I'll give you a list of the exercises from the "beginner" workout, hopefully you feel comfortable easing into weight training with these exercises.

Lying Hip Extension
Plank
Bodyweight Squat
Bird Dog
Kneeling Push Up
Side Plank
Stick Ups
Ab Curl Up
Step Ups
Stability Ball Leg Curl
Prisoner Squat

Thats just a list of the low impact exercises from the beginner workout, not in any particular order and that is not a routine, just a list of the exercises. Look them up and see if you think you can perform them. I have never really compared P90X to TT, but with TT I can tell you that I spend 45 minutes in the gym 3 times a week, I do moderate activity on my off days.

Smoosh, I guess you can tell from the different responses that there is no one-size-fits-all training program that's best for everyone. That said, I'm with Jason on this--full body workouts are excellent! It's very difficult to isolate just one muscle group, particularly with compound exercises, and though isolation exercises (just biceps curls, just leg extension, etc.) have their place, they shouldn't be the main focus of a fitness program (just my opionion:)) You get more bang for your buck using compound movements and they simulate our activities of daily living. Personally, I like doing a 2-day split (upper on one day and lower body 2 days later). Even still, I like changing up to full body workouts every month or two. Physical adaptation is a curse and a blessing. Gotta keep my body and mind guessing.

I know you've already gotten some suggestions for websites, but I'm going to suggest another (there are many good ones): ExRx.net. Great, informative site!

Guess I'll have to take a peak at the TT program...sounds very versatile!

I've been watching fitness videos tonight on YouTube and came across some of the routines from the Ms. Fitness World competition -- and in particular -- one athlete that I find just very inspiring to watch. Her name is Vanda Hadarean and here is a link to one of her routines from a few years ago:

YouTube - Vanda UFE Championships_0001.wmv

She is incredibly fit, yet still very feminine looking. That is what I hope to achieve someday, of course maybe not to her competitive level, but she is a model of inspiration for me.

DANG! Inspirational is an understatement!

Hehe, agreed Beth.

How much does genetics and body type play a role in the development of muscle tone & definition? For me, I've always been short & round... is that endomorphic? I get them confused.

When I see someone like Vanda, it seems light years away from what I might be possible to achieve -- and I know it would take incredible commitment and training to ever reach that level, but I wonder is it even possible with my body type?

I'm still learning so much about body building, so I'm sorry for any dumb questions. =) Thanks again for any responses!

PS - Thanks for the link to ExRx.net. I read some really good articles there and can never have too many website resources to turn to. Feel free to share any others you find of value.

I have to disagree with the full body workouts. When you are new to working out, you are not going to have good form because your support muscles are not conditioned and you don't have the muscle memory. If you focus on perfecting movements with only your upper body, then core, and finally lower body, you can concentrate more on each individual movement and get the form set in your muscle memory. Compound exercises are for people who have been exercising regularly for some time.

Genetics plays a much smaller role in body type than previously thought. The same is true for diseases as well. For years, scientists have correlated many things that appear to be genetic, but they are now realizing that most of it is lifestyle.

For example, an overweight parent will more likely have an overweight child not because of genetics, but because that child was raised on same lifestyle approach as that parent such as poor diet and lack of physical activity.

I personally do not like the body type categories because it is often self fulfilling science. I was always told I was an endomorph(overweight) and that I will always be an endomorph. So, I accepted that and didn't try to change. Well, now I have changed and people aren't sure into what category I fit.

There are people who grew up labeled as ectomorph(slender) who are now HUGE body builders, and there are people who grew up labeled mesomorphs(muscular) who are now morbidly obese.

You are simply a human being with your current body and you can change it in anyway you desire through lifestyle changes.

That is a very encouraging statement. =) Thanks Coey for your input.

Smoosh: Remember, there are no dumb questions.:) Most of us usually have a combination of characteristics of the 3 body types, with one that predominates. I believe that regardless of body type, any relatively healthy individual can reach their goals if they're realistic (no way my legs are going to lengthen). Endomorphs' tend to be "round", store excess body fat easily and have large joints and usually have to work their butts off (literally) and be disciplined with their nutrition to see great results. That doesn't mean that a mesomorph can't get fat--take in more energy than you use and the excess will be stored regardless of somatype. As to genetics, some people are born with more muscle fibers than others, and there are also different types of fibers that are genetically determined (fast twitch & slow twitch-google for more info). Also, some people's bone structures lend themselves to show more definition than others. My husband, tall and slim (an ectomorph), will never look like Arnold no matter how intense he trains. So yes to a certain extent genetics play a role. But everyone can improve and become healthier.

I didn't check her background, but I'd be willing to bet that Vanda has a lot of training as a former gymnast and dancer.

I took like 10 minutes to post a response to this and got an error message! Anyways...

When you are new to resistance training none of your muscles are conditioned. You should always start with low weight and work on mastering your form, once you have good form you move on to a challenging resistance. All the weight training movements are learned, you don't build good squatting form by isolating with leg curls, the only way is to learn the proper form for squatting and then execute. Just because you are doing compound lifts, doesn't mean you need to use a ton of weight.

My original argument was that compound exercises cause more muscle growth, more hormonal response in your body, more calorie burn, and more calorie after burn. And that still remains true.

Jason,

How will she know if she might be quad or glute dominant in the squat? Does she even know what this means? Does she pronate or supinate her ankles which cause a rotation of her knees when she squats? Does she has an ASIS tilt that might need to be addressed before she can safely perform squats? Does she lack a certain area of flexibility that forces her to compensate in another joint?

Having someone who does not know how to properly perform a squat do them repeatedly without knowing proper form, even without weights, can lead to a whole host of problems. It is difficult to correct improper form, and exponentially harder to correct improper form in compound exercises on someone who has done thousands of repetitions.

I am thinking you have never had a knowledgeable person critique your squat.

Okay you lost me now Coey, LOL. I have no idea what any of that stuff you just said means -- and I am a complete novice when it comes to weight training. The most I've ever done is work with my little 2 lb. handheld weights, as I stated earlier.

My biggest concerns are my weak knees/ankles (as I even have trouble with lunges right now... but I'm working on it, slowly). I think those joints are stiff from underuse, but the walking/cardio that I've been doing seems to be helping with that.

@Beth - Vanda was a former gymnast. She represented Romania in the 1992 Olympics (I'm pretty sure it was that year) and now she trains/lives in Canada from what I read about her. I don't expect to end up looking like her, or being able to do what she can, but as a fitness model she represents the type of physique that I admire and would strive to work towards.

Smoosh,

That is exactly my point:) Just keep yourself focused on strengthening individual muscle groups slowly with light weights and use some videos to mimic and make sure you are developing proper form. Some light yoga can really help get things kick started. Keep the postures simple so you can again focus on form. When the forms get more complex, it is best to be in a class or have a knowledgeable partner to observe your form.

When you want to take it to the next level, you should probably consider a visit with a personal trainer to focus on correct posture and alignment. After you straighten, you can begin to strengthen with increased intensity.

Thank you Coey, Jason & Beth! You all have given me some great information and advice. As I go about this transformation I'm sure I will involve a professional to help me with the progress. Right now I'm just very excited to be learning about the different techniques and what's available to me.

I appreciate all of your input! :D

Alright Smoosh now get out there and DO IT! Your body won't sculpt itself! JUST BLAST!

Coey,

I didn't know any of this stuff when I first started squatting. I've been squatting for well over two years now with no problems. I've never had a personal trainer during that time. Each time I squat I run a mental checklist to ensure I'm in good form, and each time I learn a new tip on technique I add it to my checklist. The bottom line is good form is drilled with low weight IN THE LIFT YOU ARE TRYING TO IMPROVE ON. No one got good squatting doing only leg extensions/curls and back raises. The bottom line is you can only learn how to squat by squatting. Throwing all these terms at a complete beginner is sure way to scare them out of even trying.

The basic rules of squatting are to sit back, not squat down, start the movement at the hip, not the knees, keep your heels on the ground, and look at the horizon. Go down to where your thighs are parallel to the ground and then stand up again. If it hurts in any of your joints, reset your stance (wider, thinner, check where your toes are pointed, etc.). Toes should be pointed in the direction your knees naturally go out. Try this out at just bodyweight to get the form down, then as you're comfortable, put dumbbells in a backpack and use that until you get to barbell weight (45#).

Hey Smoosh,

When you're starting out for the first time you don't even have to use extra weight outside. One of the best places to start is pure bodyweight exercises. Jason has a great list of equipment-less exercises above. You just can't go wrong with plain old squats and push-ups (even if you do the latter on your knees!).

In fact, if I've been away from the gym for an extended period of time I'll usually ease back in with bodyweight movements. Not to mention that squatting deep is a great stretch for the quads without overextending... but push-ups, squats, leg-raises, band good-mornings, and some naturally heavier movements like dips and pull-ups are staples for me. Best thing is, the more you lose, the easier they get =]

Right on Nik,

I also wanted to point out that squats are always a quad dominant exercise. The only ways to modify this is to use a smith machine and have your feet farther in front of you, then it becomes a glut/hamstring dominant exercise. But typical barbell/bodyweight squats and regular dead-lifts are quad dominant. To get a good hamstring pump do Romanian dead-lifts, these are FAR GREATER than leg curls!