Starting weights. How much do I need to do to see a difference?

[Fishandchipsatthebeach]

Always done cardio so I’m not unfit but just started to add some weights into my regime.

I can’t get to a gym full stop but have some kettlebells and resistance bands at home and can of course use my own body weight (planks etc)

Realistically, how much do I need to do to see a difference?! Is 30 minutes per day of yoga / weights enough?!

I am starting with fairly light weights as my arms aren’t strong. I’m starting with the ones where the first couple of reps feel way but by the end of 2 sets of 8-12 reps I really feel it.

Am I doing enough?

I also run 2x per week and cycle.

Goal is to lose a stone and generally tone up and get stronger.

*that should say first couple of reps feel easy

Is that 30 mins every day?

What weight are the weights?

I lost a stone in about 3 months doing weighted cardio, 3x a week, using DPs old barbells - only 1.25kg on each side. I used the Fiit app and did the fat burning course. 3 years later still keeping it up post 2nd baby.

I think you have to have at least 1 rest day per week for best results.

@Whataretheodds yes I can realistically do 30 minutes per day. Might not be all at once, might be 3x 10 minute sessions.

At the moment I am using 4kg or 6kg dumbbells for most of the arm exercises where I use one arm at at time. I have a 12kg dumbbell for squats where I use both arms.
Appreciate that’s probably not very heavy compared to what seasoned weights people use! But I am just starting & don’t have very strong arms. Like I say the first couple of reps feel easy, but by the end of 2/3 sets I feel it.

I'm not sure you can be guided by weight as everyone is very different as to how much they can lift. I'm really stick like and don't use much higher weight than you but have been doing it for a decade and look pretty toned!

The generic saying is that it takes 4 weeks for you to notice a difference, 8 weeks for close family and friends to notice, and 12 weeks for the bigger more noticeable results and I've always found this to be true.

Id certainly expect you to see a difference if yours doing 30 mins/day. If you don't carry much fat already the definition will be noticeable sooner.

Remember that rest/recovery is where the gains are made as the muscles reform after breakage, so its important to give muscle groups a break.

You can consider bodyweight exercises like press ups for more resistance than the 5/6kg.

(And the chaturanga will have a similar effect)

I do carry a little weight (modifying my diet too to try and lose a bit). Suspect I do actually have half decent abs hidden under my belly fat!

let us know what you did & whether you got your goal?

You are using similar weights to me. I have been doing weights a couple of months 30 min a day 5 days a week doing caroline girvan iron programme. I am starting to see definition in my biceps and generally everywhere feels harder. Triceps are still very weak though. Can do a 2 minute plank now up from 10 seconds when I started but still struggle with pushups. I feel process is quite slow especially compared to dieting where the rewards in terms of body composition seemed to come much quicker.

6kg dumb bells is good! I use 3kg on a good day, granted I have creaky joints but I notice a difference. I think the idea is that you should really have to work to complete your final rep or two, if you don’t, it’s too easy

Thanks all

Just wanted to add - weight loss is down to diet, not strength training! Agree with what's been said by others, what weights you use depends on your own strength, you are doing well: I started weights in Janurary (was previously just a long distance runner) and noticed a difference in body comp after 6 weeks of following Caroline Girvan programmes: 8 months in and my muscles are really showing through and running is soooo much easier! Good luck, lifting weights is a great thing to do:

Another vote for Caroline Girvan. She has programmes on YouTube and also her own app. I recommend sticking with one programme to start with and working through it. I have done about three of hers now and they definitely got me strong and fit before I went in for a total hysterectomy in July.

Yes, following her programmes will definitely get you results, they are so well planned, very challenging but very, very effective (and never boring!)