What should be the weight of the dumbbells[in kg] used by a beginner of 15 years and 46 kg?

Question

What should be the weight of the dumbbells[in kg] used by a beginner of 15 years and 46 kg?

Answer 1

Why do you want to use weights in the first place? Weights are not meant to used during the growing period. It may adversely affect your joints and if improperly used may even impact on your overall growth. In my opinion a boy of 15 has no business going anywhere near weights. Exercises like running, aerobics, push-ups and sit-ups etc are more suited at your age group. If you are adamant about weights use as low a weight as possible. Maybe something like 2.5kg

Answer 2

Weight lifting is all about pushing your personal limits. If you are buying a set, get an adjustable set so you can progress. For whatever lift you do, try starting at 5-10 kg for each dumbbell. When that begins to seem easier for whichever lift you're doing, move up by a small amount and work with that until it feels manageable. Then move up again, etc. etc. Progressing in strength is all about pushing YOUR personal physical limits, so progress in weight at a rate that continues to challenge you without being too difficult. Progression wont come instantly. You may have to use a certain weight for anywhere from 2 weeks to 2 months. It just depends on your physical build. But if you are patient and determined, you will be pleasantly surprised with the results you get. Good Luck!

Answer 3

u should start with 5kg dumbells, doing sets of more than 20 reps



here is programme u can use: -

Best is stay active, dance, use only stairs (no lift), walk to nearest shop, get good sleep and stay happy



Eat Yogurt, drink hot milk bedtime, drink lots of water, eat fruits and salads, drink green tea morning first thingand eat little salad before lunch and Dinner.



You can follow following diet and fitness tips for better results: -



Diet:

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First tip is turn vegetarian, have 5 time meals rather. Eat Yogurt/ curd for immunity and good health.

You can have seafood also.

breakfast of cereals, milk and egg only, with brown bread

lunch u can have beans on bread, dal rice, bread with baked/ boiled vegetables



have light dinner, again u can have bread and salad with gravy, pulses



avoid chicken, beef, pork, cheese, paneer, pizzas and junk food.

Avoid rice at night



learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..



Exercise:

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Divide muscles in 3 groups



Chest / Triceps:

Bench press, dumbell Flies/ Curls (lying on bench), inclined dumbell press, pecdec

overhead dumbell tricep curl, narrow grip bench press, narrow hands push ups, dips, bending triceps dumbell curl, overhead barbell tricep curl



Shoulders/ Legs:

Shoulder press with dumbells, shoulder press with barbell backside, military press, front dumbell raises, side dumbell raises, shoulder shruggs

Squats, spot running, lunges, Calve raises, dumbell squats, leg pullies



Back / Biceps:

Pull ups, Front Pullovers, back pullovers, barbell rowing, dumbell rowing, single dumbell raises,

Biceps curl with dumbell, hammer curls, biceps curls with barbell, biceps curl with bend barbell, concentration curl, reverse curls





You can combine Abs/ wrists workout each alternatively with above muscle groups, you can do wrist curls with light dumbells, barbells, reverse curls etc. For abs you can do crunches, leg raises etc.



Reps:

For 1st month make stamina and muscle strength in you. Do sets of 15-20-25 reps with light weights (reducing weights increasing reps)



You will become lean and well shaped with above workout



Now come to gain muscle size, start with moderate heavy weight now, u will do 12-10-8 reps now (increasing weight reducing reps), if require take someone help to lift heavy weights. We call it spotting.



(Please rate my answer if you like.. and please do im me or email me when u see results and suggestions)

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Answer 4

5lbs=~2.5 kg