Just ordered some weights. Total newbie

[AutisticLegoLover]

I've finally decided to take action over my flabby arms and possibly my stomach. I have quite big arms and shoulders that lack definition. My bmi is 22.8 since losing some weight and I'm aiming to get to the middle of my healthy bmi range which will be 55kg. I'm currently 58.6kg so not too far to go. I hate my arms and want them to have some definition. I'm 46 and have never done any weights so I'm hoping this thread will give me tips and ideas for starting our. I've signed up to Fitbit premium and there's stuff on there but I like personal recommendations. My biceps aren't too bad but my triceps are woeful.

My arms will always be a bugger because of extra skin. Try a free trial of the peloton app. there is a programme on there focussing on arms with Tunde. My triceps are woeful. I have just bought one of those push up boards from amazon. it shows you how to focus on triceps and is surprisingly good.

My arms are awesome and muscly 😎 you could have a look and see if Meg squats on you tube has a video for dumbbells and arms. Lots of people on here do Caroline Girvan although she's not for me.

I go to a gym so do stuff with a barbell and cable machine there too. But dumbbell things would be bicep curls, hammer curls, skull crushers. Really focus on isolating the muscle, not swinging or getting the shoulders involved. Lat raises will hit the delts. Bench press.

For hypertrophy (bigger muscles) do 8-12 reps, 3-5 sets. The weight should be heavy enough that you can hit that range but only just. When it's too easy, up the weight. Do that consistently and muscle will grow. And enjoy! Lifting is the best.

I bought weights last year because I looked on Fitness Blender for arm exercises and realised I'd need weights to make a difference to my menopausal flabby, puny arms. I use them 3-4 times a week for upper and lower body and am really pleased with the results. So I'd recommend Fitness Blender, which has masses of free content. I did buy a couple of programmes when there was a sale and appreciate having the workouts already collated by people who know what they're doing 😁

Do a couple of sessions with a pt, they'll guide you in what to do. Swinging around free weights with no knowledge isn't the best idea.

The other thing to do is body weight exercises - press ups, and tricep dips. Learn proper form - no fannying about on your knees. Get into a full arm plank (not elbows), pull abs in, and scapulae down (no hunching), then as slowly as you can lower to the floor, chest first, hips off the floor. If you have to face plant, then face plant. Try to press up from that position, hips first.

Doing the down bit very slowly is called a 'negative' ad dong them, in between normal press ups, will really build shoulder & arm strength.

I've been working on press ups for about 5 years. Still fid them really hard.

With tricep dips, make sure your elbows are right behind you, and that you're pushing them backwards. Ensure you do the movement through the elbow bending & straightening, not by dropping your hips!

A good way to build up push ups is starting on higher surfaces, so wall, to box, to bench, to step, to floor. That's how I built mine up.

I've been working on press ups for about 5 years. Still fid them really hard.

My party piece is vertical press ups. They are hard.