Low Reps vs High Reps

I've read on this forum and on sites linked from various posters about how it's better for women to weight train with heavier weights and fewer reps -- that it won't make them bulky etc.

As a total beginner, is this still the case? I'm not quite ready to start weight train "for real" just yet, but I wanted to start a little, to get myself mentally used to incorporating a weight lifting routine into my life. I have 3 pound dumbbells at home, and I was wondering, since I'm just starting out, is it "okay" to use these?

Will I still get results, at least at first? (I wouldn't necessarily do more reps just because I could, but focus my energy on the 8-10 I would do.)

Basically, while it's much better to do high weights, low reps, does that mean it's bad to do low weight, possibly high reps -- or is it just that doing the latter isn't as affective as the former?

And even if it's not as affective as the former, would it still be good enough for me to try my hand at it when I start, or should I try and find heavier weights before I begin?

It isn't harmful to use light weights - it just isn't particularly useful.

There are a few moves (YTWLs, for instance) that a 3lb weight could be challenging at that weight, and you could do somethings like lunges that even at body weight are beneficial.

In fact, you might want to look at some body weight routines (Your body is a barbell by Alwyn Cosgrove, for example), instead of focusing on the dumbbells.

Its not bad to do low weight, high reps, its just a waste of time. You're not doing anything but causing wear and tear to your joints.

Start off as heavy as you can. If that's 3 lbs., then go for it!  I started at 5, i'm up to 15 lb. dumbbells and a 35 lb. bar, but I'm not bulky at all (6 months later, btw).  If all you have access to right now is 3 lbs., start there, and add more, heavier weights into your routine as you progress. As a newbie, you will see some gains right away, even with 3 lbs.

Good luck and stick with it!

I suggest you start with bodyweight exercises. Pushups, pullups [or negative pullups - using a spotter or chair to raise up to the bar then slowly come back down/repeat], chair/bench dips, lunges, [walking and stationary], squats -starting off by doing wall squats...etc. Doing bodyweight exercises will give you, a beginner, great results and more importantly, you will learn proper form. Do 3 sets of 12-15.  Stick with this for a month then slowly start adding in weights. You might want to invest in adjustable dumbbells...bc the goal of strength training is to get stronger and thus the need to increase weight is vital.

To answer you question about the 3lb weight...it's better than the no lb weight! Higher reps lower weight typically is used for endurance and circuit training. It's certainly not bad for you.

Well, 3 pound weights may be better than nothing, but I think it's just going to get you moving around, not really do anything for your muscles. 

I'm imagining that you do lift things during the day.  A child, a bag of groceries, a backpack, push a vacuum, etc.  All of those things typically weigh less than 3 pounds, so the 3 pound dumbbells are not going to challenge you.  At most lifting them lots of times will increase your muscle indurance, but not make you stronger.  So yeah, not very effective at all except for burning a few calories -- and you could likely burn more going for a walk.

Yes, heavy weights for less reps is recommended by most on this site (including me!) but heavy just means challenging for you. 

Find heavier weights.  Even it's if it means loading a suitcase of backpack full of books and using that. 

I personally love lifting weights! I am more of a heavy lifter/ lower reps. I've been training that way for a couple years now. However, it became same ol same ol and then I came across a fitness video that is all about Muscle Burns Fat: lifting heavy/ low reps/ faster results! WOW! What a difference it made. The change from changing my workout and the workout itself made a huge difference. I absolutely love this program and highly recommend it! 

My pic on here is my 30 day pic of following that program. As you can see.... it works!

Absolutely lift heavy right from the beginning.  But remember, "heavy" today may not be "heavy" in a month.  So if 15 lbs for chest press is a challenge now, that's totally fine.  If in a year you are lifting 40's and 45's, that will be great progress!

Stick with fairly low reps and, like Fitnessgirll said, utilize bodyweight to train your muscles and learn safe movement patterns.

Thank you all for the advice and thoughts.

Since I want to start as soon as I possibly can, I'll have to start with the 3 pound ones, but I'm certainly going to try to invest in some heavier weights as soon as I can.

As I said before, it doesn't have to dumbbells.  You could use a backpack full of books, or filled water jugs, or a bag full of sand. 

There are lots of heavy things that people can lift that don't cost any money. 

Original Post by reetinkerbell:

Thank you all for the advice and thoughts.

Since I want to start as soon as I possibly can, I'll have to start with the 3 pound ones, but I'm certainly going to try to invest in some heavier weights as soon as I can.

 

 That's fine but you will get better results and stronger and be ready for heavier dumbbells-when/if you decide to purchase them- if you do bodyweight exercises!

Bodyweight exercises are basically any sort of exercise where I use my body as the weight right? Like,  pull-ups and such?

Or is there more to it?

pull ups, push ups, dips, squats, lunges, planks, hip rolls....etc

You can get in incredible shape and very strong doing these.

I believe in the FAQ section in this forum there is a link to Your Body is a Barbell..plus other links that have pictures to show you proper form, etc.

Give it a go! Best of luck! :)

Body Is a Barbell

The improvised weights I started with. As long as you can grab on to it somehow to lift it, you can train with it - a shopping bag filled with water bottles makes a dandy adjustable dumbbell for example. Using proper dumbbells is only really necessary when the improvised ones become too unwieldy ;)

:D People on this site are seriously awesome.