Arm strength training for the beginner

[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.