Small Weight Advice

[rinsav]

Hello there,

I am very thin and feel like my arms, in particular, look pretty scrawny.:( I was hanging out with a friend today and she suggested that I start lifting little weights to gain more arm muscle. I think it's a good idea. However, I have no idea where to start. I went by Sports Authority on my way home and they have little weights in many sizes. Do you suggest I start with 5 pounds for each arm? Also, any advice on types of exercises would be great. Thanks, you guys! It's amazing how much great help and advice I've received from the CL Bulletin Boards!:)

Rindi

[aggie94]

I can't really give you a suggestion on where to start, and it also depends on what exercises you're doing. Generally, your biceps will probably be stronger than your triceps, so you'll need different weights. But what I was going to suggest is to buy a set of weights that start with bars, so you can add and remove plates depending on your needs. I think that will be more useful for you than just a pair of dumbbells in one size, and you won't have to worry about outgrowing them. You should be able to pick up a set that includes the bars, collars (to hold the weights on), and an assortment of plates for a reasonable price. Also check Play it Again Sports or a secondhand sporting goods store for stuff like this.

[rinsav]

Just so you all know, the exercise I currently do is to run about 3 times a week. I also do sit-ups but not much in terms of arm strength. I'm bad...:o

Thanks again for any advice you can provide!

[SusanT]

Hasn't Gin Miller been doing a series about strength training in the CL's this year? The exercises seem to involve a minimum of equipment. Those articles might be a good place to start.

[sassysu3]

:) Push-ups are also an all-around good exercise to do for the arms. That's how I started out before moving on to free weights.
sassysu3

[beccathebaker]

As someone who is also constantly trying to "bulk up" a bit, I have a few tips that seem to help me.
First- I try to limit my aerobic exercise to no more than thirty minutes at a time, just so that I'm not burning more than I'm taking in. Of course, if Im' on a hike or something that doesn't make sense. But I don't go crazy with any kind of aerobic routine- just enough to keep my heart in shape.

Second- I use the nautilus and free weights at the gym. I use heavier weights and do fewer reps, and only work certain muscle groups each day. I actually follow the weight plan (not the diet plan) from the book Body Rx. It is very sound and I like the fact that it doesn't require hours in the gym.

On the days that I lift weights, I try to eat plenty of protein (and carbs of course) just to be sure that I'm enhancing my muscle gaining capacity.

Those five pound weights sound like a great place to start. You may also want to pick up a strength training video to enhance your running routine.
Denise Austin has one called Totally Firm that I've heard is really good.

Good luck!

Becca

[LaraW]

I agree with aggie94 in getting something that will grow with you as your strength increases. If you belong to a gym, you might look into a sculpting type of class which pretty much focuses on weights. I have gone to these classes for years and the things that I like about them is that there are different levels of weights to accomodate increasing levels and the instructors generally have several different ways to work the same muscles so that you don't get bored.

Something else you might think about getting is called Exerband (or something like that). It is basically a piece of of surgical tubing with handles at the ends and you can use them and set your own resistance to do your reps. I have seen them at Target for under $10.

Hope that helps!
Lara

[SusanMac]

My suggestion before you start buying weights is to go to the library (or Borders, or whatever your fav book place is) and look into weight-lifing books. There are a ton of really good books that explain how to get started, the correct form for each type of excercise, the correct order for doing the exercises (I never knew this was important, but it is), etc. They even have books specific to women. Most of the people who work at places like Sports Authority know nothing about the products they sell, so don't rely on what they tell you.

Good luck! I just started lifting in January and am in love with it. It feels so good to actually be strong.

[rinsav]

Thanks so much to all of you for the good advice! I actually think that I'm going to meet with a nutritionist to find out how to gain some weight in a healthy way. If I combine that with some weight training, I figure I can gain some muscle in no time! No more scrawny arms!!!

Thanks again!
Rindi