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I've started weight training a few weeks ago with light weights. 39 years, 189cm, 89kg, never trained before.
Right now I'm doing 2 sets of 10 reps with 6.5kg dumbells in bench press. I can do more, but taking it slowly.
I would like ask what progress should be realistic in 6 month. What should be my aim with dumbell bench press? Dumbell curl? Etc.
I know there are lots of variables, but to be motivated it would help to have some idea where I can go.
Thanks
The number of variables does make this a difficult question to answer. However, perhaps the most important variable is frequency. If your training is regular and consistent—say, once or twice a week—and if you have no glaring deficiencies in your diet and recovery, you should reasonably be able to expect to be lifting 20 to 25 kilograms for the same number of repetitions after six months. Much of that strength gain will be due to neural development, so you should not expect enormous hypertrophy (gain in muscle size) during that time. And particularly with dumbbell press, so much of your strength depends on stability; the movement itself is produced almost entirely with the pectoral and anterior deltoid muscles once perfected, but that depends on stability provided by the trapezius, latissimus dorsi, deltoids, biceps, and triceps, to name a few. Thus, significant effort should be given to perfecting the motion.
I hope that helps.
