weights

I'm not really talking about muscles, Claudia. And I'm not talking about absolute weights either. I'm talking about lifting based on your relative strength.

Wherever that falls is wherever.

B/c you hurt your shoulder lifting something heavy relative to your strength isn't an indicator that lifting progressively is bad and maintenance at a low weight should be an end-goal for everyone else.

By not progressing your weights, you're missing out on a lot of benefits aside from a stronger body (bones, muscles, tendons, ligaments, etc). You're also missing out on the potential to burn more calories.

Progressive overload is one of, it not THE, key variables to an optimal resistance training routine.

If you're content, that's fine. But my advice is in context of the original poster and her situation and has a meaningful purpose. You're experience is not hers, nor is it most others. I'm not suggesting you're saying otherwise. But it seems like you're misunderstanding the 'whys' of what I'm recommending. And not just my recommendations, but everyone else's in this thread.

Yes, 5-10 lb DBs will be adequate for most women forever, in the context of training your biceps, triceps, and shoulders. These are small muscles that don't have a lot of room for improvements in strength. Again, keeping the context in mind, focusing her efforts on these small muscles is not something I'd recommend considering the goals. You can burn more calories and strengthen the entire body more effectively by using exercises that call on multiple joints and muscles. These are better in almost all scenarios.

I'm not suggesting she shouldn't train these things. I'm simply trying to paint an 'optimal picture' for someone just starting out.

Context is always required whenever you're giving advice. Here we have an absolute novice and having her buy stationary DBs is really out of place IMO. Her neuromuscular system will adapt much faster than her actual muscles and she'll outgrow something like a 5-10 lb dumbbell relatively quickly.... again keeping the economy of it all in mind as well as the sort of exercises she should be doing relative to her goals.
 
I still think starting out with 5 and 10 lb DBs is the perfect start for the OP. She starts with 5s for her arms and shoulders, 10s for her back, chest and legs. Once she's ready, she can increase to 10s for her arms and shoulders and get 15sr for her larger muscle groups. I certainly never suggested the OP would be getting very far with 5 lb weights for her chest and back (except the back of her shoulders).

I never said lifting progressively is at all bad given that's what I've done over the years. However, once you build up a good bit of muscle, your body and new muscles can be maintained without increasing ever more. I can't really get past 35 lb DBs for the chest press, but then again, I'm realizing that I dont need to get past 35 lbs because my chest muscles are already pretty damn big and firm and the muscles dont need to be any bigger. Based on what happened to my shoulder and my knees, it worries me now to go higher. That situation may be more than several years away for the OP though so she may just have to buy 2 more sets of DBs to keep up the progression.
 
I'm at a loss here.

Everything has been explained so I'm happy that the OP can make an informed decision given what has been presented to her.
 
Blancita said:
I never said lifting progressively is at all bad given that's what I've done over the years. However, once you build up a good bit of muscle, your body and new muscles can be maintained without increasing ever more. I can't really get past 35 lb DBs for the chest press, but then again, I'm realizing that I dont need to get past 35 lbs because my chest muscles are already pretty damn big and firm and the muscles dont need to be any bigger. Based on what happened to my shoulder and my knees, it worries me now to go higher. That situation may be more than several years away for the OP though so she may just have to buy 2 more sets of DBs to keep up the progression.
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I outgrew my 5lb dumbbells in about a week and the 8 lb in about three weeks. And I'm definately nothing special. I think Steve's point is that she would be buying new dummbbells frequently and it would eat up a lot of money. At least that is what I got out of the thread. Maybe I'm competely off in outer space.
 
LandonsBaby said:
I outgrew my 5lb dumbbells in about a week and the 8 lb in about three weeks. And I'm definately nothing special. I think Steve's point is that she would be buying new dummbbells frequently and it would eat up a lot of money. At least that is what I got out of the thread. Maybe I'm competely off in outer space.
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Ya, that's my point. I mean if Claudia didn't outgrow her weights quickly, that's fine and all. But based on experience, most people are going to need higher weights MUCH sooner than later. Especially when first starting out. This is when strength gains will come most quickly.

It's the way most people's bodies adapt to a balanced and progressive resistance training program.

And with this in mind as well as the tight budget, my only point was there are more affordable and applicable ways.

Not that DBs are wrong.

Just that there seems to be better options in the context of the given situation.

And that said, my personal opinion is never to buy static DBs unless you're buying a lot of them, like the racks of them in the gym. If you're going the home route, adjustable is always a more economical and spacious route. I used to have static DBs at my house but I had the room and liked them.

To add, most women, not all, can do a modified pushup. So most women, again not all, would not find much utility out of 10 lb DBs for their chest. And if it's not enough for their chest, it's almost certainly not enough for their legs. This is sort of a blanket statement as I've met a fair number of women who can't do reps of modified pushups... but on average, they can.

And I don't want too much to be lost in the 'shuffle' here. To the OP, my advice would be to start with a routine consisting primarily of body weight exercises. When you get the feel for the various movements, you can start adding resistance slowly and progressively as long as you maintain proper movement. However you choose to apply said resistance is up to you and everyone has thrown some great advice your way.

Best to you.
 
Cheap exercise equipment

I agree with Steve. A couple of empty milk jugs filled with water will definitely do the trick, and when filled will probably be heavier than 10 lbs. That's a good way to start if your bank account is gasping for air.

I also agree that situps, pushups, and those types of exercises are good also. However, if fat loss is your goal, you'll want to get that heart rate up in addition to your weight training. You can probably find a step aerobics video or Tae Bo or something like it for a couple bucks on Amazon. For less than 10 or 20 bucks, you could have all you need to at least get started.

Focus on your nutrition too. Taking time to eat correctly will do as much for your goals as the weight training will. And that's free! (except for food:)

Good luck!
 
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