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Weight Training for Beginners | Strength Training for Beginners | Best Dumbbells for Beginners
Strength training is important to build muscle and increase bone density for seniors to prevent falls, the number cause of fatal and non-fatal injuries among older adults. In this video, you will learn how to pick the right weight for strength work.
We use dumbbells in this video, but the rules apply to any resistance training, including using resistance bands.
It is important to pick a weight that is challenging and not too light. After a strength workout, it is normal to feel some soreness in your muscles – this means you’re building muscle. Rest until the soreness subsides and be consistent with your strength training. You will get stronger over time.
Aim to do two full body strength sessions per week – with at least one day of rest in between sessions (Listen to your body – if you’re sore, rest until the soreness subsides.) This is in addition the 150 minutes of cardiovascular exercise to get your heart pumping!
Always listen to your body and if you struggle lifting a weight once or twice, it’s too heavy.
Try out this approach with our Strength Training Workouts: https://bit.ly/3ogXF3G
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.
#strengthtrainingforbeginners #weighttrainingforbeginners #beginnerworkout
[Music] hey there April viest next here with my mom Aiko hi now we lose 3 to 8% of muscle mass per decade and that accelerates as we get older that is not good because we don't want to get frail right we don't want to fall right so in order to combat that muscle loss we need to do strength training to build muscle increase bone density to help us stay mobile and independent okay but how do you know what the right weight is to use okay yeah so we're going to go through a little process to help you determine what weight is right for you okay and and so it's most important one to listen to your body always you know you know what's heavy and what's light um and what's most important is that you have do an exercise with good form okay so say for instance we're doing a bicep curl right uh shoulders back and down really good form like that okay and also the the kind of exercise you do can dictate you know the amount the amount of weight that you use so for instance your glutes and your hamstring these are big muscles okay these are real powerful muscles so that's why we all want a good strong butt right so that that those muscles can handle more weight as opposed to like your shoulder area your shoulder doesn't have muscles but you know all the muscles surrounding your shoulder very small muscles even your biceps small muscles so the weights could be different all right the other thing that could be also different is um the kind of weight you use we're you going to be using dumbbells here but say you're advancing you want to use there's you could be using sand right Sun yeah sandbags or or kettle bells you know those types of of Weights can you know make your body work harder in different ways so that means that you may use a different weight a lighter weight for those types of of Weights okay so those are just different things can that can that affect the the amount of weight that you use okay so um for our purposes um you know we want well for everyone we should at least aim to do two strength training sessions a week that work your entire body okay that's in addition to 150 minutes of cardio right that we all know we should do all right so um for our purposes today we're going to um do we're going to aim for 10 reps of an exercise I think that's good okay yeah and generally we want to do like eight to 12 reps of an exercise maybe two to three sets generally okay all right so my mom's going to demonstrate picking a right weight for a specific exercise all right so let's start with with like a mini squat okay I'm going to demonstrate the mini squat so feet shoulder width apart okay maybe slight fling your feet shoulders back and down and your back is straight everybody okay good posture and what we're doing is we're just having our hands at our side and we're sitting our butt back as if we were going to sit in a chair right but notice my back is not rounding right back is straight there's none of this this is wrong okay it's put a lot of stress in your back keep your back straight okay so first and foremost I want you to master that move without any weights okay it's a mini Squat and not deep where where you should really feel it in your hamstrings and your glute when you're coming up okay and when you're the breathing part of this is as you're going down inhale and as you come out exhale inhale and exhale inhale and exhale you don't have to go deep but I want you to really feel it here all the power is here okay Mom let's start with let's start with 2 lbs and see what that looks like okay all right so give me that good form all right yep just yep okay and sit back okay up 2 3 4 is easy five oh six I don't even feel like seven eight we're going to 10 uhuh nine easy peasy and 10 okay so my mom just said she just said easy peasy Breezy with the two Pounders right so I'm saying Mom that's too easy for you all right okay so we're going to go up to five Pounders okay okay and just down at your sides here okay same thing don't bend the elbows look at my arms straight just let them hang okay and you should feel challenge even with the first rep but if you feel it's super challenging by like six to eight that's probably a good that's probably a good weight for you so let's go tell me how you're feeling at 68 so this is one and two don't have to go deep three good and four and five W keep those arms straight six checking in seven that's good eight keep the arms s feel it a little bit nine and 10 and rest okay let's let's debrief how did that feel at six eight was still doing it okay yeah but right I didn't have any problems they feel challenging at 6: to8 yeah okay that's probably the right right weight for my can I try the bigger size oh I love the spirit yes yes you may then I'll know for sure okay good that's exactly right so this is this is the kind of experimentation that you should be doing okay and at any time if you pain feel pain stop but that's that's great that's exactly right good form always think about good form just arms down don't bend the elbows okay sit the butt back sit the butt back right all the power in your butt remember you're breathing I know there's a lot here breathe out as you come up don't bend the elbows don't bend the elbows keep those straight down uhhuh see maybe this is too heavy for me yeah seems like you're swinging a little bit okay stop yeah okay you're you're listening to your body right yeah what's your body saying quit take a rest go to the sit on the couch that's now that's the communication I want to hear five is probably good so yeah so in this situation yeah my mom five pounds yeah is good and we're we would do two sets of those okay good let's move on to smaller muscles okay so we're going to do that bicep curl let's try that Mom let's try those two Pounders again okay okay go these look like baby weight that's right okay hold on let's let's check let's check let's check the form here right form is yeah shoulder with heart slight Bend in the knees y same posture thing right posture okay good posture elbows in elbows in and up breathe out and down go slow out and down out inhale exhale inhale exhale inhale have to get my breathing exhale good I like to see what I'm seeing here though it's very perfect my mom's not swaying no momentum going on here this is easy peasy to pound stop the baby weights right I think I think you could do these all day seem like you could do those all day right those would seem very very easy for you yeah okay all right we're moving on to some heavy three Pounders here okay give me that good form slow it back down elbows in back straight okay exhale one down two down slow three slow yes five exhale six looks like this is challenging for you seven no I'm doing it eight I know nine one more and 10 very good but tell me how you are feeling by number eight no it was getting heavier but I could still manage it with minimal stress okay you want to try 5 try the 5 all right let's try five Pounders okay okay give me that good form again good okay shoulders back and down elbows in okay bring it up exhale exhale one two slow three good this is four and five I can feel it now six yeah seven I think the three pounds or I see you sway a little bit once you start losing form right you start losing form and start to use momentum to try to get those weights up yeah that's too heavy for you okay go to a lighter weight until you master it so that it's you got excellent form okay so what that was telling me is that telling my mom too is that 3 lbs is my ideal way for the bicep curl was the ideal way B okay so again it's all about listening to your body and making sure that you can do an exercise with perfect form I'm ready once you're ready to do that you're ready to move on and again the rule is say say you're doing 10 reps by the sixth to eth rep it starts to feel challenging that's probably a good weight for you and if it's if you're straining on the first rep that's too heavy too heavy okay so listen to your body and um uh you know we we wish you just good strength and want to help you build muscle all right so I hope this is helpful if it is please give our video like share comment and subscribe to our channel it's always great to work out with you and help you get stronger um so um we look forward to seeing you in a future video and in the meantime keep moving and building muscle see you soon
#Weight #Training #Beginners #Strength #Training #Beginners #Dumbbells #Beginners
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Thank you, this is super useful for someone new to strength training
If you do 8-12 reps of an exercise aren’t you doing/also doing hypertrophy training. Does this work for women who just want to get stronger rather than get bigger muscles? How many reps should a woman who just wants to increase strength and not make muscles bigger do ?
I have a ddd on my l4 l5, more than 25%, arthrosis on most bones, I can't lift weights. Please advice
I was wondering how to tell if you needed heavier weights. Great video. Thanks 😍
Τhank you so much for this! ❤
I am 50 how much weight should I use?
Love it
Thanks
I m 40 with weak knees… it’s difficult for me to do even mini squats… plz make video on tht topic …how to do weight lifting with this condition…plz reply
I love the variety in your workouts. Every day feels fresh and motivating!
This video is a game-changer for my routine. Keep up the great work!
This workout is exactly what I needed. Thanks for the awesome content!
Such an Excellent demonstration, just what I’m looking for . Thank you .
What's the best way to use the 3 # weights with shoulder and neck pain,i am trying anything to help with chronic pain and trying to stay physically stronger
i feel great in tuis exercise.my doctor advice me to have exercise 30 minutes sobi found these exercises.
I am 68 . Slim and usually fit. I recently was told I have slipped from osteopenia into osteoporosis!! 😮 I also herniated my L4 disc back in April and have numbish and tingling left leg still. What a wake up call. I have always walked and done either Pilates or yoga.
Now I need to add some strength training! I hope it's not too late 😳
Thank you😊
very very helpful. I am not quite 80 and have learned a lot from you 2. this is the first online program that has helped me so much, so that I am doing exercises with you several times a week and sticking with it. I have shared this with friends also. Please keep it up!!!
I need help using you tube on tv. Episodes are so hard to find
What a great duo. Thank you for this. Especially the breathing reminder.
Does these two girls know they are saving other girls across the globe❤
Are your workouts mostly for the elderly?
Great advice April. I didn't know how to choose before but I do now
Very helpful thank you
Very helpful. Thank you.
I learned to your chanel thanks alot…
Many thanks for guiding me what weights I can use…though using mineral bottles it keeps me active…everyday I do the exercise w/you&your Mom…❤😅
Just what i needed