Correct Weight 4 Beginners!

jase2k4 · Post by **jase2k4** » Tue Sep 25, 2007 11:15 am

Hi there,

Im currently not a member at a gym so just use dumb bells at home. Ive just started using these and not sure what the correct weight I should be using. At the moment im doing 4KG on each arm. Is this okay? Can't really find much information on this on the web. Any help would be great! Thanx!

Jase!!

DianaB · Post by **DianaB** » Tue Sep 25, 2007 11:43 am

The weight used on different exercises varies, but 4 kg dumbbells are not going to do much for you at all. What exercises are you performing, and more important, what are your goals from a weight lifting program? Before you worry about the amount of weight you are lifting, you need to have a plan.
diana

SarahPT · Post by **SarahPT** » Tue Sep 25, 2007 11:46 am

The weight that is right for you is different for everyone. I have no idea what 4kg is (I only know pounds). It's important to start off lightg and get used to performing exercises correctly, but chances are you will be able to lift more than you realize once you get going.

How many reps can you do with that weight? ALso, are you working all your muscle groups (back, chest, shoulders, abs, legs, etc)?

let me know if I can help.

reymysterio · Post by **reymysterio** » Tue Sep 25, 2007 11:54 am

4 kg is just about 9 pounds, the weight u are lifting is below your standards but because you're just a beginner just work your way up, so if this week you lifted 4 kg, you should move on to lifting 6 kg the next week and so onwards

Boss Man · Post by **Boss Man** » Tue Sep 25, 2007 2:02 pm

Depends what you do with the 4Kg.

Bearing in mind for a Quad, 4Kg isn't going to be much, but for a Delt, 4Kg is probably more than beginners would use. Most people I've seen even guys start off on Delts with 2.5's, but for a Quad, even Free Squatting, probably 10Kg bar I reckon.

As a for instance, I do DB Squats with 30Kg's, but on something like Side Raises, I'm around the 10 mark, so the benefit off such a weight would differ, according to which muscle you work.