Dumbbells: what do I need for an effective workout?

[JoanThursday]

Perimenopause and all its joys have moved in. I need to make a concerted effort to eat well and exercise more.

I already cycle quite a bit to get from A to B (so no lycra required) and I walk 8-10k steps a day. I do pilates once a week, but I need to reintroduce weights.

I already have experience of using dumbbells but I'm finding that a gym membership doesn't suit me anymore. I need to be able to do an effective workout at home but I don't have much space - basically enough space for a yoga mat with a little more down each side and room to stretch arms to the side and over head.

I already have some resistance loop bands but I'm not entirely convinced by these as it won't be easy to make / track incremental changes.

I don't have enough space for a whole set of dumbbells. For those that know far more than me, what weights should I initially go for to be able to do a full body work out? I was thinking 5kg, 7kg and 10kg. Something a bit lighter too? Or something else entirely?? Thanks!

Difficult to say without knowing your level - do you remember what weight you've used at the gym? As a total beginner I started with 3s, 4s and 5s which was plenty (and i lost 2 stone and built muscle) and have gradually gone up so I also have 6s, 8s and 10s.

If you buy heavy, for smaller muscles just use one held in both hands(so you're essentially lifting 2.5 or 3.5 instead of 5 or 7).
If you buy a lighter set, do the movements more slowly (and be ready to buy heavier).

There's also the possibility of buying adjustable dumbbells which take up less space in the long run.

I would really recommend an app like Fiit to learn about correct form, follow a training plan and keep you accountable. I have consistently used Fiit for over 6 years now. I'm sure there are loads of similar ones but I have a discount code for that one if you're interested.

If I remember rightly, standing overhead press was 5-6kg in each hand, chest press 7kg in each hand, bent over row 10-12kg.

But this was 3 to 5 years ago and I've had a frozen shoulder since then, when everything went to pot. Pretty much recovered now, and physio recommends dumbbells to help build up strength. I'm thinking of going lighter at first and seeing how I get on.

You can get sets where you attach different component to build up the weight you want. It can be a bit of a faff to change over but it's the most space efficient option. Can you get a freebie day at your local gym and play around with a few dumbbells to get a feel for your starting weights? (Much sympathy on your frozen shoulder btw, I am currently rebuilding strength and ROM from that awful condition myself!)

Genius idea @UnaOfStormhold ! You can pay as you go at my local Better gym (and I was a member there previously). Worth getting a couple of sessions in and seeing what I'm capable of now.

Yes, the frozen shoulder was horrendous. Actually, I had two: right first, and then the left one decided to join in. After four years, my left shoulder still isn't quite right - it's like there's a 'stop' on it (scar tissue? Dunno). When I do overhead arm exercises in pilates, I still can't get that arm flat to the floor behind me. Frustrating, but I guess it is what it is.

Do a 30-40 minute HIIT workout with 2kg in each hand, you wouldn’t believe how heavy they become while doing HIIT.
Youtube has some great workouts or there are trainers who do classes over zoom (I hate the gym so joined one of those from the comfort of my living room).

I have a home gym. I have a yoga mat, 2 adjustable dumbells, a kettle bell and a roman chair. I just gathered them up here and there.
Whatever you get, it's all about consistency and doing it 3-4 times a week.

I've been looking at the adjustable dumbbells. What brand are yours, @ANiceBigCupOfTea? I've read mixed reviews: some say they can be a too big and awkward to use which kind of put me off.

Mine are the men's health ones 😂
They're great and very easy to use/adjust and saves you having to buy more when you need to increase the weight. They ARE big though so I use them for shoulder press/bicep curls/hammer curls and then when I want something to use for a goblet squat/core exercises I use my kettle bell.

I'll check them out - thank you!

I don’t know if this has been an issue for anyone else but when I moved up to bigger dumbbells they started scraping the skin off my hands. Using gloves has made it a lot easier.

https://rdxsports.co.uk/products/w1f-full-finger-gym-workout-gloves?_pos=1&_sid=8dc347b6b&_ss=r