Help with weight training

quickbeam

So, I've been sticking to my new year's resolution and am happy with my diet and cardio workout, but I'm not doing any weights.

The "Basics" sticky here mentions lifting 2-3 days a week. Can anybody expand on this please? How much time on those 2-3 days should be spent on lifts, and what sort of lifts should I be doing? I have some dumbbells at home similar to these from Argos so would be great if I could use these rather than buying something else.

I know there's loads of YouTube videos of weight training but I'd not know enough to know which ones provide good advice.

Apologies if this has been answered elsewhere. I did look back a few pages and couldn't see anything.

Mellor

quickbeam wrote: »

How much time on those 2-3 days should be spent on lifts, and what sort of lifts should I be doing?

Around 60 minutes include a short warmup.
You should be doing the big lifts. ie Compound lifts that involves multiple muscles and joints.

Lifts like
Squats and squat variations
Deadlift and DL variations
Pushing movements: Overhead press, bench press, press ups, dips
Pulling movements: Horizontal Rows, bodyweight rows, pull-up progressions
Core work like planks and similar

I have some dumbbells at home similar to these from Argos so would be great if I could use these rather than buying something else.

Unfortunately they are useless. Your handbag is probably heavier than the biggest one. Combined they weigh just over 4kg. If you could combine all 6 into one weight it would still be too light.

You can use bodyweight movements initially, but for best results I think you should invest in something more useful.

quickbeam

Thanks. I'm not sure I could handle anything heavier at least to start with. I've never lifted weights so 6kg or more seems impossible.

LuckyLloyd

quickbeam wrote: »

Thanks. I'm not sure I could handle anything heavier at least to start with. I've never lifted weights so 6kg or more seems impossible.

Ever carried some shopping bags? Ever lifted your suitcase onto the scales while checking in for a flight? Ever lifted up a small child? Ever moved a box of books from one room to another?

You've lifted more than 6kgs of weight many, many times before.

quickbeam

Not over my head, repeatedly, no.

What should a starting weight be?

Mellor

quickbeam wrote: »

Not over my head, repeatedly, no.

What should a starting weight be?

Well that'd be a strange way to carry your shopping but nobody mentioned over you head.
Of the 12 or so I listed only one involves going lifting overhead. Most of the others replicate lifting from the floor, carrying stuff and stuff you've definite done before.

You should be starting at a weight that's a to do 10 reps with good form. If it's easy to do 10, up the weight. I guarantee you your starting weight for most moves will be more than the 4kg total of that set.