How Do We Dispell the "Pink Dumbell Theory"?

I sometimes get so frustrated when I go work out and hear the woman still touting the "small weight multiple reps" philosophy of weight training.  How do we "average Joanne's" who don't have "PT" behind our names tell these women NO!!  DON'T GO THERE!!!  Use those heavy weights - Use those Free Weights  USe those muscles!!!  YOu aren't going to be big and bulky and look like a weight lifter. 

I so want to say something but the one time I did comment to someone that her lifting 2lb weights at super fast reps wasn't really effective since alot of the movement was momentum but she was so closed to any suggestions and basically said because her boyfriend did weights I didn't know what I was talking about and she didn't want to get all buffed -- I walked away and just said ok

edit: I made this comment to this woman after a cardio mix class ( similar to "Cardio Blast" on Fittv) and she wasn't doing what the instructor was telling us to do - first doing slow counts and concentrated work and she was just swinging those darn 2 lbs weights around like flailing there was no "work" on the muscles it was all a waste of her time - and since she was standing in my line of sight from the instructor I just had to say something.

I am not saying I go around preaching to these women I let them do their thing I just wish more women would not fear the heavier weights.

So how do you if you do try to suggest to someone to toss those pink db's in the trash and go for the real weights??

Original Post by chaotickitty:

I just picked up some weights at a Play it Again Sports last night and they had weights from 1lb to 100+.  Now what would I seriously do with 1lb dumbells?  Finger curls?

I once went into a sporting goods store and did just that with the 1lb-ers. Balancing them was the hardest part.

Depends on the exercise - some things, 5lbs, some things 20lbs.

I'd recommend getting the adjustable weights (you can get a set that goes up to 20lb/dumbbell for ~$60) instead of the individual dumbbells - much more cost efficient.

I have 1.5 pound weights dumbbells at home from when I was misguided. 

I actually use them sometimes.  If I hold them along with my 5 pund weights then it's 6.5 pounds, and used it as a stepping stone for YTWLs until I could up them to 7.5 pounds. 

Plus they make good paperweights to hold my book open. 

Original Post by amethystgirl:

Original Post by chaotickitty:

I just picked up some weights at a Play it Again Sports last night and they had weights from 1lb to 100+.  Now what would I seriously do with 1lb dumbells?  Finger curls?

I once went into a sporting goods store and did just that with the 1lb-ers. Balancing them was the hardest part.

Depends on the exercise - some things, 5lbs, some things 20lbs.

I'd recommend getting the adjustable weights (you can get a set that goes up to 20lb/dumbbell for ~$60) instead of the individual dumbbells - much more cost efficient.

Or start at 20 lbs, like me ;P I work at a Play It Again Sports, and we get very elderly people and people in serious shoulder rehab buying the low pounders. Lots of physical therapists come buy to buy them and the resistance surgical tubing.

Original Post by pezzle:

Or start at 20 lbs, like me ;P I work at a Play It Again Sports, and we get very elderly people and people in serious shoulder rehab buying the low pounders. Lots of physical therapists come buy to buy them and the resistance surgical tubing.

 Yup.

the little ones are great for wrist curls (both regular and reverse) and the lifts you do while lying on your side with arm bent for your rotator cuff. i work these every time because i have problems with both wrists and my left rotator if i swim too much.

i may have to paint my 2.5 plates and my 5lb dummies pink just for kicks. and because i <3 pink.

i seriously need some 25s. play it again sports. perfect. they are about $50 at academy. i can load my dumbbell bars but im lazy and prefer hex dbs.

Original Post by watergirl:

the little ones are great for wrist curls (both regular and reverse) and the lifts you do while lying on your side with arm bent for your rotator cuff. i work these every time because i have problems with both wrists and my left rotator if i swim too much.

i may have to paint my 2.5 plates and my 5lb dummies pink just for kicks. and because i <3 pink.

i seriously need some 25s. play it again sports. perfect. they are about $50 at academy. i can load my dumbbell bars but im lazy and prefer hex dbs.

I don't know what conventions your local PIAS might use but here all used weight is $0.69 / lb including hex dumbbells. I can't guarantee your local store uses the same pricing, since we're all individually owned and operated. About $17.25 / dumbbell for 25 pounders.

Original Post by pezzle:

Original Post by watergirl:

the little ones are great for wrist curls (both regular and reverse) and the lifts you do while lying on your side with arm bent for your rotator cuff. i work these every time because i have problems with both wrists and my left rotator if i swim too much.

i may have to paint my 2.5 plates and my 5lb dummies pink just for kicks. and because i <3 pink.

i seriously need some 25s. play it again sports. perfect. they are about $50 at academy. i can load my dumbbell bars but im lazy and prefer hex dbs.

I don't know what conventions your local PIAS might use but here all used weight is $0.69 / lb including hex dumbbells. I can't guarantee your local store uses the same pricing, since we're all individually owned and operated. About $17.25 / dumbbell for 25 pounders.

sweet! beats the $1 plus a lb at academy. i will check. there is one about 2 miles from here. thanks pezzle!

i went in with my girl a while back looking for... a full size step, saw a bunch of kettlebells. didnt price the hexes. im injured at the moment. no lifting for me til... omg hopefully november i can start back.

Not that anyone cares about the spirochete life story, but one of the reasons I stopped posting here a few months back is because I couldn't stand all the fact that very few people were embracing weights and I sounded like a total lunatic. I come back to find there are far more women taking weights seriously. What a great surprise!

If it means anything to you, you convinced me, and I am super happy with the results I got.  

Original Post by yeeha:

It's funny you mention it, spirochete.  I have a friend who has joined a gym and has been doing something called "Body Pump" no, no, "Group Pump" which is, as far as I can tell, along the lines of what you're referring to.  In some ways, it might be a way to initiate someone into at least using weights, but I agree, of course, that the transition needs to happen as soon as possible.  My friend is upset because she's not losing the weight as fast as she'd like and (though I suspect that she's not eating in a sufficient deficit) I told her, "Look, you have to start lifting heavy/heavier weights".  I was quite pleased when she asked to borrow my weightlifting books that I used when I started (Body Sculpting Bible for Women) - I'm trying to stay on her and gently nudge her in the right directions, hopefully the changes in my body will help encourage her to stop with the silly stuff.  I've explained that her body has probably already acclimated to the weights that she's "lifting" and she needs to just stand there and do some iron work because slinging around heavy weights to 80s pop isn't safe for anybody (of course, 80s pop isn't safe anyways, hah).  I'm not sure that she's willing to work hard, but I'm going to stay on her (wish I went to her gym, but the school one is free) - everyone starts out with the 5 pounders, but those need to be left behind a.s.a.p.

I guess I think that it's along the same lines as Curves - I don't think that everyone can or should just jump into exercise and go to town (though this strategy can work) partly because of psychological barriers and people wanting to "ease in" - my mom did Curves for a while (and she's 60 so I have to give her a little break), but now she's joined a real gym and is lifting under the guidance of an excellent PT, partly due to my urging, and she tells me "Yes, this is much different (i.e. better than) Curves, but it still was good for a while, even though it was boring".  So, I guess whatever gets someone moving is beneficial, but hopefully someone can step in and tell them to start pumping.  I think that people assume that they can do these programs/classes and really see results, look like the instructor, etc. and some of them figure out quickly that it's not sufficient. 

 I went to a Body Pump class once...and left halfway through. It was silly. Waaay too many reps, for real.

Original Post by mscarol1:

I don't know how old some of you are or how long you were a couch potato.  I am almost 60 and really out shape with very little muscle.  I weighed 242 when I started to change my eating and get out and exercise.  I now weigh 212 and I know that cardio is good for your heart, say many experts.

On the other hand my 5lbs weights are blue and I can't even lift them for some exercises.  I know many of you are in or on the way to being in great shape, but I have to say this has depressed me a bit.  I am working really hard and have already come a long way from walking 20 minutes to walking up and down hills 60 minutes.  I also do weights, such as they are twice a week.

So what you seem to be saying is I am wasting my time.  I think its good to remember that different people are starting from different places.

I plan to join a gym in February and if afford it get a trainer, as it is I go to free weight and stretching classes twice a week.

I guess I just wanted to show another side of the same picture, for all us formally lasy, overweight, oldies but goodies.

 You make a good point. For some people, five pounds is a lot. A few people here have mentioned the "8-12" rule. If you can easily do more than 8 - 12 reps of an exercise, then the weight is too light. But if 8 - 12 reps is really difficult for you, then keep working at it. The problem everyone has with the "Pink Dumbbell Theory" is that it tells women who can already lift more than 5lbs easily that they shouldn't try to lift anything higher. Obviously if you can already lift that much weight, you're not changing anything by continuing to do so.

But keep at what you're doing. Its good for your body and mind. Good luck and have fun!

(I say this at risk of getting flogged again, as apparently I am not muscular enough for all of you to consider me a 'real personal trainer', even though 90% of clientele is looking for fat loss and avoidance of injury, not to become 'shredded'. My training is not in body building, but physical therapy, and personal training is a form of physical therapy.)

This was exactly my point from before;

Most people who walk into a gym off the street are deconditioned. Ligher weights have their place, especially to help people get themselves up to functional condition so that THEN they may begin building muscle.

Please don't tell people at the gym they should lift more weight; it is very easy for someone to hurt themselves if they try to take on too much too soon. Sometimes I would make a client use very light weights just so they can learn proper form and get used to the motion, and to see how the motion affects their joings (especially if they are elderly).

I sometimes use very lightweight dumbbells for shadowboxing.

ETA: I realized we are trying to dissuade the use light DBs. oops.

Original Post by edamame3:

(Most people who walk into a gym off the street are deconditioned. Ligher weights have their place, especially to help people get themselves up to functional condition so that THEN they may begin building muscle.

Please don't tell people at the gym they should lift more weight; it is very easy for someone to hurt themselves if they try to take on too much too soon. Sometimes I would make a client use very light weights just so they can learn proper form and get used to the motion, and to see how the motion affects their joings (especially if they are elderly).

 I don't have a problem with this..no flogging from me. I agree 100 percent. Especially about people just telling people [without any background knowledge of that person's physical well being] what they should and shouldn't do at the gym.

Original Post by edamame3:

(I say this at risk of getting flogged again, as apparently I am not muscular enough for all of you to consider me a 'real personal trainer', even though 90% of clientele is looking for fat loss and avoidance of injury, not to become 'shredded'. My training is not in body building, but physical therapy, and personal training is a form of physical therapy.)

This was exactly my point from before;

Most people who walk into a gym off the street are deconditioned. Ligher weights have their place, especially to help people get themselves up to functional condition so that THEN they may begin building muscle.

Please don't tell people at the gym they should lift more weight; it is very easy for someone to hurt themselves if they try to take on too much too soon. Sometimes I would make a client use very light weights just so they can learn proper form and get used to the motion, and to see how the motion affects their joings (especially if they are elderly).

are you a PT? my daughter decided thats what shes going to do. only 11 semesters to go. :)

Original Post by edamame3:

Please don't tell people at the gym they should lift more weight; it is very easy for someone to hurt themselves if they try to take on too much too soon. Sometimes I would make a client use very light weights just so they can learn proper form and get used to the motion, and to see how the motion affects their joings (especially if they are elderly).

Yet again, nobody has been saying that people should lift more than they can handle with good form. If you still doubt this, I can refer you to posts #24, #25, #66, #85 (4th paragraph), #92, #128, #140, #162, and #246

And there you have it. That's what I call attention to detail.

{{{Amethystgirl}}}

Heavy weights always means relative heavy. Heavy for one person may be light for me...vice versa.

wow AG! copious notes,  copious!

relative heavy, yes FG.

I want you, I want you so bad
It’s driving me mad, it’s driving me ...

She’s so heavy

heavy,

heavy,

heavy.

see? the beatles like strong chicks too ;)

Original Post by edamame3:

(I say this at risk of getting flogged again, as apparently I am not muscular enough for all of you to consider me a 'real personal trainer', even though 90% of clientele is looking for fat loss and avoidance of injury, not to become 'shredded'. My training is not in body building, but physical therapy, and personal training is a form of physical therapy.)

This was exactly my point from before;

Most people who walk into a gym off the street are deconditioned. Ligher weights have their place, especially to help people get themselves up to functional condition so that THEN they may begin building muscle.

Please don't tell people at the gym they should lift more weight; it is very easy for someone to hurt themselves if they try to take on too much too soon. Sometimes I would make a client use very light weights just so they can learn proper form and get used to the motion, and to see how the motion affects their joings (especially if they are elderly).

 I agree with this 100%!

I don't agree with a beginner going into the gym for the first time and lifting heavier because they didn't struggle on the last 3 reps of a certain weight.

It's all about learning good form and increasing the weights in small increments workout to workout, gradually and progressively conditioning the body for heavier loads further down the line.

A friend of mine who was an olympic lifter used to clean and jerk over 350lbs at the age of 17.  The coaches started him off with just a broom stick.

Unfortunatly a lot of people (men in particular) let their pride and ego get in the way when they first start lifting.  They refuse to start light because they "feel" the workout isn't hard enough not realising the importance of good form.

BUMPPPPPPPPPP

I think this thread needs to be STICKIED again *ahem, MODS*

There have been 120204823095839583 questions relating to "toning" vs. "bulking". UGH.

Please sticky this so newbies have it right there in front of them!!