That can of coffee in your pantry weighs more than 2K, so does the bag of sugar and the one of flour. I am amazed at women who have infants and toddlers they pick up and carry around who think that they can "weight train" with 5 or 10 pound barbie bells.
Since I am the administrator of a team devoted to them I suggest you begin with an inexpensive set of resistance bands. You can get a set of three bands with handles and a workout DVD at Walmart for $15.00 USD. Since you cite weights in metric I am not sure where you live but I am sure the equivalent is available to you at a reasonable price.
Feel free to contact me if you need more specific information. Check out the Spark team F.I.T. Females in Training for workouts and a support group.
Fitness Minutes: (72,749)
2,489 7/25/13 11:23 P
2kg is too much? hmmm... sweetheart, you have no idea how strong you are! Just because we're women doesn't mean we're going to break and half picking up a barbell. ;) I'm 5'2 119 lbs; bench 90 lbs and deadlift 180 lbs.
You can start with adjustable dumbbells. That way you can continue to move up in weight as you become stronger. They're worth the investment. If you want an effective workout, you're going to need a weight that you reach muscle fatigue (you can't possibly do another rep in good form) in 6-10 reps and continue moving up in weight. So buying 5 lbs then 10 lbs then 15 lbs dumbbells etc. and eventually realizing you need even more weight and having to buy adjustable dumbbells is going to wind up costing you more in the long run. Cut straight to the chase, skip the 5 and 10 lbs weights, you don't need them. I still use mine for smaller muscles.
IMO, a home gym is not complete without a barbell and bench. If you strength train correctly, continue to move up in weight... you're going to quickly out grow dumbbells.
Personally, I don't pick up a weight any less than 40 lbs for my rows. I do compound exercises and use my husband's barbell and bench for most of my exercises; deadlifts, squats, lunges, overhead press, bench press. The heavier you lift, the faster you'll see results. Lifting light and high reps is very ineffective and will be a waste of your time. It's essentially cardio (and not one with a good calorie burn either) and it would take you eons to build any noticeable strength or muscle.
I would start with stretch bands as they give you a good workout.
Fitness Minutes: (6,196)
11 7/25/13 8:16 P
I sometimes think some women get wrong information on weight training. Thinking if you lift too heavy, you will become extremely muscular and manly looking. Which is not true. I lift heavy and i do not feel like i have too much muscle. I feel more toned and in shape than i have my whole life! Some days you can go with light weights for high reps. example: 5 or 10 pound dumb bells for up to 20 reps or your max weight for as little as 6 reps to 10. Alternating between the two might be best. If you are un-sure of what kind of work outs to do pick up a muscle and fitness hers magazine or youtube how to do certain exercises or use spark people. For legs the best ones i think are squats, leg press, lunges. As for arms and or upper body there is too many to list. Simple ones are dumb bell curls, shoulder press, lat pull down.. etc.
Fitness Minutes: (4,374)
36 7/25/13 7:42 P
I am a new member, sorry if I am asking this in a wrong place.. I am a woman 26 years old. What weights should I buy for my arms and legs? I am doing aerobic at home. Do you think that 2 kg is ok or too much for me? I don't want to make big muscles. I just want to burn calories and fat :)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.