Arm strength training for the beginner

[Yen]

Hi, I'm new here! Hubby and I stared cycling a few months ago after a 20+ year layoff, and we are having a blast. I am 51 and I'm trying to get into better shape. I've lost 30+ pounds over the past 3 years through healthier eating, portion control, and walking almost every day -- very slow, but my new eating patterns have become a habit. I am no longer overweight but I'd like to lose another 10-15 lbs so that I weigh about 140 (I'm almost 5'9"). However, most importantly, I'd like to lose much of the remaining fatty bulges, tone and strengthen my arm muscles and core, and continue riding my bike and walking. We rode 24 miles last weekend and we are increasing the miles each week. I eat a healthy diet with a good amount of fruits and veggies, whole grain hi-fiber carbs, lean protein, and very little sugar (sweets occasionally on weekends and for special occasions). I have to say that I feel better now than I have in years! :)

One area where I find myself continually challenged is weight training for my arms which are still weak and need toning. I was using 3 lb. weights for a few months, then I didn't notice any muscle soreness at all on my rest days. Then I started holding both of them in one hand for a combined 6 lbs. for a couple of weeks. Finally, I just bought a pair if 8 lb. weights and I'm starting to use those now. I can do 2 sets of 12-13 reps using the 8 lb. weights.

I'm wondering if I'm doing the right thing, and I'm hoping that someone can share some tips or recommend a web site that describes a good basic strengthening/toning routine for the arms that I can continue.

In addition to all this I also do some core exercises from the book "The Core Program" by Peggy Brill.

My goal is to be healthy, strong, have good endurance for whatever physical activity I might face or chose, maintain a healthy weight, and not get too obsessed about this. :)

Thanks, and nice to be here! I look forward to meeting the rest of you.

Jen

[mimitabby]

I also bought weights, but got bored with them. I joined a gym and they have weights of every size. I started with 2 pound and 5 pound weights. I got to the point where i can do pushups and am now working on pullups. I am now bench pressing 17 pound weights and bicep curling with 15. My arms are certainly a lot stronger. But i have to warn you. as you build muscle you are going to GAIN weight. but it looks GREAT!

[Zen]

You can do the same exercises that you do with weights by using resistance bands and they're a lot cheaper.

When I worked as a trainer I often made up routines for clients by using exercises found here (http://exercise.about.com/cs/exerciseworkouts/a/resistance_3.htm?terms=resistance+bands)
Check the menu on the left side of the page, there are endless options.

[indysteel]

Have you considered incorporating pilates or yoga classes into your routine? I do some upper body weightlifting, and it has helped me tone my arms to some degree but I prefer the workout that I get in yoga--for both my mind and body.

[Zen]

I just remembered, you can also use gallon jugs and fill them with sand or water.

[coyote]

I'm with Indy on the yoga. It strengthens and stretches but I also mess around with the weights. I've been using the same lbs for a while. I just add sets and reps. I get to about 15 reps and then I add another set and drop back down to 10 reps. I have no idea if I'm doing it right. I think I just read somewhere that it was better to do more sets then more reps. I try to mix it up, do some that work the shoulders, others the chest, back, ect. I like the using free weights over machine. With the free weights I feel I get more bang for the buck...I workout during lunch...so if lifting a couple of free weights works my core a bit or I throw a lunge or a squat in and work my legs a little bit then the my work out is more maximized.

[rij73]

Congrats on getting healthier! Lots of good ideas here but remember:

Less weight and more reps gives you toned muscles.
More weight and fewer reps gives you bulky muscles.

Consider what look you are going for. I like the results from lighter weights and adding reps and sets.

[Yen]

Thanks everyone.

I have a question about "less weight" vs. "more weight". Would 8 lbs. be considered a light-medium weight if I can do a set of 12 reps before muscle fatigue without too much effort? Less and more are relative terms and I'm wondering if there is a standard by which to measure this. I want to tone and strengthen, not bulk up.

[Kimmyt]

Don't worry about bulking up! Most ladies don't have the genetic ability to put on the masses of muscles that the boys have.

As for your question on your weight, my weight training (when i get around to doing it) uses reps of 8-12. Once I can do three sets of 12 reps on a certain weight, I know that I need to go heaver. Most arm excercises for me are more than 8 lbs, usually 15-25 except for triceps which are my weak spot and which are around 8.

Don't be afraid of going heavier with weights, you're bones will thank you for it in the future!

K.

[emily_in_nc]

Don't be afraid of going heavier with weights, you're bones will thank you for it in the future!

True...but do not lift a weight that is too heavy to lift with good form and without jerking. If you strain your back trying to lift a too-heavy weight, then you'll just have to take time off to recover. Best to start lighter and add weight slowly - don't just jump into heavy weights right off the bat.

[Zen]

Congrats on getting healthier! Lots of good ideas here but remember:

Less weight and more reps gives you toned muscles.
More weight and fewer reps gives you bulky muscles.

Consider what look you are going for. I like the results from lighter weights and adding reps and sets.

Unless you spend all day in the gym or use anabolic steroids you will not end up looking like a man wearing a dress.

If you don't use a weight that's challenging you're wasting your time. Your muscles have already become accustomed to this weight and won't respond (grow) any further. Two sets should be adequate, if you have enough time go for three sets.

Choose a weight that is heavy enough so that with 6 -8 repetitions the last rep is absolutely the last one you can do before resting up for your next set.

[steinspinne]

Respectfully regarding the previous poster, there is no such difference between "toning" and "bulking". You build muscle and you lose muscle, that's it. Definition (ie: a more "toned" appearance) occurs when you lose enough fat to let the muscle show through, which is more easily accomplished through cardio work.

I am a big advocate of women's weight training. Don't fear the free weights! Go to www.stumptuous.com and follow the "iron" link. That woman's knowledge supercedes anything that I may be able to cram into one post alone.

Good luck!

[Zen]

I don't care for the word toning either but I just ignore it anymore.

[indysteel]

Respectfully regarding the previous poster, there is no such difference between "toning" and "bulking". You build muscle and you lose muscle, that's it. Definition (ie: a more "toned" appearance) occurs when you lose enough fat to let the muscle show through, which is more easily accomplished through cardio work.

So true. I spent a year in a toning class offered at work. We essentially did light weight lifting (lots of reps) for a year but I didn't see much in the way of visable results. Then I started riding and lost about five pounds. I suddenly had cut arms for the first time in my life. What a revelation.

[rij73]

Thanks for the corrections! I was repeating something I heard or read a long time ago and stuck in my head. Guess it's not really true. :o

[steinspinne]

No biggie, rij. It is a very VERY common myth nowadays. I actually still have a pair of 3 lb dumbbells from my "toning" days. :p

Live and learn!

[coyote]

Go to www.stumptuous.com and follow the "iron" link. That woman's knowledge supercedes anything that I may be able to cram into one post alone.


Good information at that link. Thanks.

[Suzi-Sue]

Good thread!
I've been lifting 'hard & heavy' for about a year now and found that having upper body strength definatly helps with endurance.
I'm curling 17lb per arm for bicep training, about 10-12lb for ticeps (hate working those, grrr.) and pressing 25lb for chest. All aiming in around 10-14reps, and 4-6 sets.
Last year i could barely curl 10lb for 20reps! using both hands!
I only wish i had read up on weight training before I wasted about 4months using the wrong weight for my goals :(

BUT:
I have used http://www.bodybuilding.com/fun/index.html since the start of this year & this has really helped me understand all about muscle, how it works & what it needs to build/repair.

You should be able to find a lot of info on there (dont let it scare you lol, it scared me for a while with all these big heavy men all over the place, but it has good info no matter what your goals are :) )

...and yes, it can get addictive! just like cycling
:D
Hope you acheive your goals, you have already done great loosing the weight!

[VeloVT]

Thanks for the corrections! I was repeating something I heard or read a long time ago and stuck in my head. Guess it's not really true. :o

Well, there's a kernel of truth there, even if "toning/bulking" isn't the most accurate description... Weightlifting that emphasizes high reps (8-12, or more) with (relatively) low weight increases muscular endurance (trains slow-twitch fibers that marathon runners depend on), while weightlifting that emphasizes low reps (4-6) with heavy weight increases explosive power (trains fast-twitch muscles that sprinters depend on). Either way though, to really benefit, you should reach failure at (or occasionally before! :) ) the last rep -- so the 2lb weights probably aren't doing that for you.

Most of what I've read regarding weight training for endurance athletes, however, suggests that low reps/heavy weights are more useful even for endurance athletes, given that everyone has limited time for training and most endurance athletes are able to do a pretty good job building muscular endurance just by their core training activities (running, cycling etc). If time/fatigue/overtraining is not an obstacle, one could combine both types of weight training into his or her training schedule, or could periodize (maybe endurance-focused lifting in the off-season, segueing into power-focused lifting during race/event season, if there is one).

I go through phases where I'm good about lifting and phases where I'm not, and I feel much better in every respect when I'm doing it (note to self: start going to gym again...). I have some weights at home but ultimately I need to go to the gym to really lift, since the amount of weight I need to get a good workout for my lower body is far more than I can lift over my head, and I don't have a rack or anything like that at home.