For women starting out with strength training, 5-pound dumbbells are a good weight to start with. You should be able to complete 12 to 15 repetitions of each exercise using the dumbbells. The last few reps should be challenging, but not impossible. If you are struggling to get through six or more reps, consider starting out with 2 or 3-pound weights or two cans of vegetables. Increase the amount of weight to 7 to 10-pounds if you are breezing through all 15 reps.
Dumbbell Biceps Curl
Step 1
Stand up tall with a straight spine.
Step 2
Hold a 5-pound dumbbell in each hand, palms facing away from the body.
Step 3
Keep your elbows and inner arms next to your sides throughout the entire exercise.
Step 4
Bend your right elbow and pull your right hand toward your right shoulder. When the dumbbell and shoulder meet, lower your arm back down to your side.
Step 5
Repeat on the left side. This counts as one full rep.
Step 6
Perform 12 to 15 repetitions, working your way to three sets.
Dumbbell Triceps Extensions
Step 1
Stand up tall with a straight spine.
Step 2
Hold one 5-pound dumbbell with both hands, wrapping both hands around the staff in between the two plates.
Step 3
Extend your arms fully overhead, inner arms pressed against the sides of your head. Keep your inner arms locked in this position throughout the entire exercise.
Step 4
Bend your elbows and lower the dumbbell toward the back of your neck, without actually touching the body with the weight.
Step 5
Press the dumbbell back up over your head to complete one rep.
Step 6
Perform up to three sets of 12 to 15 repetitions.
Dumbbell Lunges
Step 1
Stand up tall with a straight spine, holding a dumbbell in each hand.
Step 2
Position your arms by your sides, palms facing each other.
Step 3
Step forward with your right foot and bend your right knee to 90 degrees. The right thigh should be parallel to the floor.
Step 4
Lower the left knee toward the floor so it is almost touching the floor but hold the knee two to three inches above it.
Step 5
Press into the floor with your right foot and step back to the starting position.
Step 6
Repeat with the left leg to complete one full rep.
Step 7
Perform 12 to 15 repetitions, working your way up to three sets.
Dumbbell Squats
Perform strength training exercises two times per week, leaving at least two days of rest in between sessions for muscle recovery.
Always warm up for five minutes and stretch before performing strength training exercises.
There is a risk of injury associated with strength training. If you are uncertain about how to perform any of the exercises, speak to a personal trainer or coach for tips.
Two 5-pound dumbbells
Step 1
Stand up tall with your legs hip-width apart. Roll your shoulders back to open your chest and stand up tall.
Step 2
Hold a 5-pound dumbbell in each hand. Bend your elbows close your sides and hold the dumbbells in front of your shoulders, palms facing each other.
Step 3
Bend your knees and sink back with your hips deeply, as if you were about to sit on an invisible chair. Do not let your knees slide ahead of your toes.
Step 4
Press your heels into the floor and come back up to standing.
Step 5
Perform three sets of 12 to 15 reps.
Tips
Tips
Warnings
Things You'll Need
References
Tips
- Perform strength training exercises two times per week, leaving at least two days of rest in between sessions for muscle recovery.
- Always warm up for five minutes and stretch before performing strength training exercises.
Warnings
- There is a risk of injury associated with strength training. If you are uncertain about how to perform any of the exercises, speak to a personal trainer or coach for tips.
Writer Bio
Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.