Lady weights - what size should I be using?

NervousNude

This fitness lark is all quite new to me and I'm looking for some advice about weights. I don't want to fork out on a gym membership until I know I'm going to stick at it, so for the moment anything I'll be doing will be at home.

I was thinking of beginning with toning my upper arms (got to start somewhere!) and was wondering what size weights I should be getting? From what I can gather, I should be working biceps, triceps and delts to get the kind of definition I'm looking for. Can I use the same weights for all these? I'm 5'7", 62kg, probably average strength. What should I start with?

aye

really it depends on your individual strength level, and even then you will need differing weight for different muscles.
legs are stronger than arms for example.

if you want to define your arms you must lose body fat to do this, so fix up the diet, do full body exercises like lunges, press ups, squats etc.

to add resistance i find resistance tubes are useful for home use:
http://physiosupplies.ie/acatalog/Set_of_3_Exercise_Tubes.html

the problem here is that you wont know the resistance in Kg for when you go to the gym.

bodyweight exercises could be your best bet.
press ups, squats, lunges, calf raise, chair dips, etc.

http://www.buildingbodies.ca/bodyweight/index.shtml

EileenG

Even if you are already happy with your legs and bum, you still need to do exercises for your whole body, though you can do extra work for your upper body if you like. Things like squats and lunges increase overall strength and burn lots of calories, so you'll have less bodyfat hiding your definition on your arms.

As Aye mentioned, diet is important.

Most women use weights that are too light to be effective. Trust me, lifting heavy weights won't give you huge bulky muscles. You just don't have the testosterone to get bulky muscles no matter how hard you try. But lifting weights that are too light will just waste your time.

As a rough guide, you should be lifting a weight that is about 80% of the heaviest weight you can lift, and you will find that with effort, you can do about eight reps at that weight. If you can do ten or more, your weight is too light. Women who select their own weight typically pick one which is about 60% of the maximum. So whatever weight feels right to you, go one heavier.

Damien Maher (fitness expert in the Health and Living section of the Indo on Monday) says he is constantly amazed at the number of women who do endless bicep curls with a 2lb dumbbell in the gym, but as they leave, they have no trouble curling their 10kg gym bags.

aye

EileenG wrote: »

Damien Maher (fitness expert in the Health and Living section of the Indo on Monday) says he is constantly amazed at the number of women who do endless bicep curls with a 2lb dumbbell in the gym, but as they leave, they have no trouble curling their 10kg gym bags.

lol, i read that too. its a good point!

chrism2007

EileenG wrote: »

Damien Maher (fitness expert in the Health and Living section of the Indo on Monday) says he is constantly amazed at the number of women who do endless bicep curls with a 2lb dumbbell in the gym, but as they leave, they have no trouble curling their 10kg gym bags.

not to mention the women who have no bother picking up there kids, but struggle to pick up 4kgs

j@utis

well I'm doing my dumbbell bench press with 16kg dumbbells and I don't look any different than any other young woman in the gym i.e. I don't have huge arms, traps, barrel like waist, jeans ripping thighs etc etc, I'm just a little bit curvy I mean a little bit fat and... ok enough.
So hit as hard and heavy as you can for the noticible results. Women just can't build musle quickly and easy with that little amount of testosterone in their bodies (6? percent of that in mens bodies).

rubadub

This set is good value
http://www.argos.ie/static/Product/partNumber/3008250/Trail/searchtext%3E50KG.htm

check www.stumptuous.com

herya

If you're going to work at home, what kind of programme are you going to follow? Just some basic curls lifts etc or some specialized plan? What kind of technique? I'd say that the weight depends largely on the kind of movement you want to do.

Normally it's advised to choose the weight you feel fatigue with after 8-10 reps.

I am working out to videos which have complex arm work, some traditional moves but also compounds and especially those killer small pulses in various positions and angles. To do these pulses you need smaller dumbbells than for traditional work (there is no way you can do them with the same weight, too tough) but in my opinion they are much more effective, in fact you can feel your muscle toning as you work and you do feel it the next day! I'd recommend this technique to any woman, it does exactly what it's supposed to do and the focus is often on your triceps so you can fight of prevent those famous bingo wings.

Probably the best idea is to get a set and change weights as you go. I used the same set for everything before and it was just not right.

And don't forget about pushups and tricep dips

NervousNude

herya wrote: »

If you're going to work at home, what kind of programme are you going to follow? Just some basic curls lifts etc or some specialized plan? What kind of technique? I'd say that the weight depends largely on the kind of movement you want to do.

Normally it's advised to choose the weight you feel fatigue with after 8-10 reps.

I am working out to videos which have complex arm work, some traditional moves but also compounds and especially those killer small pulses in various positions and angles. To do these pulses you need smaller dumbbells than for traditional work (there is no way you can do them with the same weight, too tough) but in my opinion they are much more effective, in fact you can feel your muscle toning as you work and you do feel it the next day! I'd recommend this technique to any woman, it does exactly what it's supposed to do and the focus is often on your triceps so you can fight of prevent those famous bingo wings.

Probably the best idea is to get a set and change weights as you go. I used the same set for everything before and it was just not right.

And don't forget about pushups and tricep dips

Any program I follow will be devised by me, and considering I know very little about weight lifting I'm going to say it'll be pretty basic! I've been doing push-ups for the past couple of weeks and have already noticed that I can do about twice as many now as I could when I started.

I've also been doing some arm work with a couple of tins of tomatoes (I look cracked!) just to get going on something before I buy proper weights. I don't know the names of most of the moves I've been doing with these - I do 3 different type of delts exercises (to the side, straight out in front of me, and sort of up and back?!). I've also been doing bicep curls and a couple of tricep exercises (no idea what they're called!) but it's hard to 'find' these muscles.

I've just started some body weight lunges and squats, but not to any particular program.

To be honest, there are SO many different types of exercises you can do that it's hard to figure out which are suitable for beginners and not to get bogged down in technicalities. I'm struggling a bit but am determined to get something going.

NervousNude

I've just been reading this thread which answers pretty much all my questions. Going to pick up that weight set from argos over the weekend and get cracking on the routine that aye suggested in the other thread.

Actually, how WILL I pick up that weight set from argos?!

rubadub

NervousNude wrote: »

Actually, how WILL I pick up that weight set from argos?!

They usually come in several boxes. You will probably need 2 or 3 trips there and back to get it all. i.e. you could pay and ask to leave bits of it at the counter and come back again. If you brought a strong backpack or strong bags with good handles it would help. If your car is right outside they might have a worker help with them.

I remember a mate of mine got the 20kg dumbbell set and brought a friend along to carry it! the "helper" was laughing his ass off when this tiny packet came out. Then there was the other story of Hanley picking up the 50kg set like it was a nothing, no doubt after some worker struggled to get it onto the desk.

herya

You can ask if they have a little trolley to let you use it, I've seen somebody picking up something heavy from Argos and that's what they did.

EileenG

A fairly basic home programme would be something like squats and lunges (vary with step-ups), press-ups, deadlifts (this needs the heaviest weights), stiffleg deadlifts (great for bum muscles), dips (works chest and triceps), bentover row (upper back), shoulder press. You can also do bicep curls and tricep kickbacks. Also crunches and plank and bicycle crunch.

An exercise I love/hate is the woodchopper, and it works almost your whole body with a fairly light weight. Stand with feet hip width apart, and holding a dumbbell (bottle of water) in both hands over your left shoulder. In a smooth motion, bring it down across your body until it finishes at your right ankle. Reverse to bring it back up again. Repeat ten times, then switch sides.

Naos

There really should be a sticky regarding women and weightlifting.

EileenG

Don't see why. All the same principles apply, only the actual weights differ.

chrism2007

EileenG wrote: »

Don't see why. All the same principles apply, only the actual weights differ.

agreed. thats what more women need to learn.

ive seen women that can lift heavier than men. :pac:

a lot of women simply have the idea that heavy weights are for men

NervousNude

EileenG wrote: »

Don't see why. All the same principles apply, only the actual weights differ.

Maybe that's what the sticky should say

Naos

EileenG wrote: »

Don't see why. All the same principles apply, only the actual weights differ.

Because of the amount of women & men out there who don't understand this.

Hanley

rubadub wrote: »

They usually come in several boxes. You will probably need 2 or 3 trips there and back to get it all. i.e. you could pay and ask to leave bits of it at the counter and come back again. If you brought a strong backpack or strong bags with good handles it would help. If your car is right outside they might have a worker help with them.

I remember a mate of mine got the 20kg dumbbell set and brought a friend along to carry it! the "helper" was laughing his ass off when this tiny packet came out. Then there was the other story of Hanley picking up the 50kg set like it was a nothing, no doubt after some worker struggled to get it onto the desk.

Hahahahahahaha I'd totally forgotten about that. I think it came out in two boxes too. Bloody awkward things!!

Posy

Despite reading this thread and the other one on a similar topic I still have a STUPID question.

(I'm pretty fit..ish cardio-wise but the weights thing is new to me.. before I came to 'boards' I really thought they were just for fellas. I even remember the scene in 'Muriel's Wedding' where the guy has a mini-gym in his apartment and says to Muriel "you can use anything you want.. except the weights.")

Anyway, I have 5kg dumb-bells and have been trying out these exercises someone here had suggested from this link http://www.sport-fitness-advisor.com/dumbbellexercises.html
Will I see any 'results' with these weights though? Is 5kg considered light, because I find them pretty heavy to be honest. Or is it simply a case of start with light weights, work your way up, because I've seen threads where people are saying ditch the lighter ones, they're no good anyway..
Also, how many reps of each exercise should I do?

Sorry if I sound like a right eijit but I did try and get through an entire post without using the word TONING. :eek:

eclectichoney

Caderyn wrote: »

Will I see any 'results' with these weights though? Is 5kg considered light, because I find them pretty heavy to be honest. Or is it simply a case of start with light weights, work your way up, because I've seen threads where people are saying ditch the lighter ones, they're no good anyway..
Also, how many reps of each exercise should I do?

Sorry if I sound like a right eijit but I did try and get through an entire post without using the word TONING. :eek:

'Heavy' is relative - what is heave for you will be light for someone else and in this sense, there is really no absolute value which can be applied to define 'heavy'. You should be aming to use a weight that is challenging enough for *you* i.e. that you can do about 8-10 reps or so and towards the end you should be fining it difficult / taking more out of you.

You're spot on when you say about working your way (weigh - sorry couldn't resist ) up - when it's starts to get a bit too easy doing 8-10 reps move up to a slightly heavier weight. This is where I, as a girl, often find it difficult though. There is a big difference doing lateral raises with 5kg than doing them with 4kg - it's a 25% jump, so sometimes it can take a while do increase the weight which can be disheartening. On the other hand, there are other exercises where you will see progression much easier - especially the bigger, compound exercises like lunges and squats and pressing.

ScissorPaperRock

Caderyn wrote: »

Despite reading this thread and the other one on a similar topic I still have a STUPID question.

(I'm pretty fit..ish cardio-wise but the weights thing is new to me.. before I came to 'boards' I really thought they were just for fellas. I even remember the scene in 'Muriel's Wedding' where the guy has a mini-gym in his apartment and says to Muriel "you can use anything you want.. except the weights.")

Anyway, I have 5kg dumb-bells and have been trying out these exercises someone here had suggested from this link http://www.sport-fitness-advisor.com/dumbbellexercises.html
Will I see any 'results' with these weights though? Is 5kg considered light, because I find them pretty heavy to be honest. Or is it simply a case of start with light weights, work your way up, because I've seen threads where people are saying ditch the lighter ones, they're no good anyway..
Also, how many reps of each exercise should I do?

Sorry if I sound like a right eijit but I did try and get through an entire post without using the word TONING. :eek:

If you find them challenging to lift for 8-10 reps then I'd say they're heavy enough for the time being. But you'll find that as you progress you'll probably find them too light.

Posy

Thanks guys, that was really helpful.