Thursday, 14 March 2013

Old exercises + New Weights

Taking our weight training journey forward, I thought we could start with some hand exercises and then add weights to our existing hip exercises
Equipment required: Dumbbells
You can usually get a set of adjustable weights for dumbbells and barbells. These are useful even after you start weight training at the gym, I usually use mine on days I can’t make it to the gym or when I want to try some new exercise

(As usual all the exercises listed have links for you to get an idea of the form)

1.       Bicepcurls
2.       Hammercurls
3.       Shoulderpress
5.       Sidelateral raise
6.       Push-ups  (your body  is  weight)
7.       Bench-dips (your body is the weight)

Lower body
Now that you know all the arm exercise we can combine these with our existing leg exercises
3.       Split squats with weights
5.       Side lunge with raise
6.       Lunge with lateral raise

(You can make your own combinations, I regularly change mine.)

I think before you start off with adding weights to your exercises you should make sure you know the correct form and you should be used to doing most without weights. Once you know the basic exercises add weights to your routine. It's ok to start slow please don't rush into it and hurt yourself by doing an exercise wrong.
Deciding how much weight to start with?
I always choose a weight that I can do about 12-14 repetitions and not more (usually it’s 12 and not less than 8). If I can do more comfortably that means I can lift more weight
I do sets of 3 and repetitions of 12
Entering the weight section in the gym
Once I was comfortable with these basic exercises at home, I did the same in the gym. Same weight, same sets and same repetitions then slowly I started including other machines  and more exercises (we can talk about that a little later)
Taking it to the next level
Each of these exercises can be made more difficult depending on your fitness level. I will post the next version of hip, core and cardio soon

I would also like to point out I'm no fitness expert these are things I learnt along the way of my weight loss journey by surfing the internet and going for fitness classes.
Let me know how you liked these exercises? Did you find them useful?
Keep Reading I will Keep Writing 


  1. Hi Tanvee! Yay for you being brave enough to be the woman in the free weights area. The weightlifting guys think it's funny when I call myself the "lone wolf" in the free weights area, but I often am the only woman there. No biggie. If a woman tries hard and has good form, everyone respects that.

    If a person is unsure about form, they only need to ask the closest person who looks like they always have good form, "Is my form right for this exercise?" They'll tell you.

    :-) Marion

    1. Hi Marion, thank you for the support..I still take time to enter the weight section, but I remind myself about you ;) and know even T was surprised to suddenly see me enter a little more often, I keep telling him about how much you do and how motivated I get after reading your posts finally he had to go and check your blog :)

  2. Thanks, Tanvee! I had already decided yesterday to pick up some starting weights this weekend, and now I have a great source for starting exercises with them!

    1. Hi Gwen, let me know how it goes :) I will add a few more soon. Good luck with your weight training.

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  4. I enjoy doing dumbbell training at home. Combo exercise which combine the upper and lower body workout is my current favorite.Thanks for the workout ideas and for suggesting how many repetitions should be done. Looking forward for your next post.

  5. I'm an at-home exerciser every day, but it's especially good when it comes to weight lifting I think. I wouldn't be comfortable with anyone watching me, although I mentioned to hubby maybe he could come check on me and just double check my form, make sure I'm doing things correctly (like squats and lunges). I think I am put sometimes it's hard to see yourself.

    After doing Jillian Michael's 30DS, Ripped and NMTZ, I do like to work big muscles/small muscles together. Rather than just doing arms, I always do something with my legs too (and vice versa). She kinda drills that into you :) Thanks for linking up!

  6. I enjoy doing dumbbell training at home. Zumba Class