Training with dumbbells is a great way to introduce your body to resisted strength training without subjecting it to some of the physical stress associated with more fundamental strength generating exercises such as the barbell squat or deadlift.
Requiring you to engage many more muscles to stabilize the movements in comparison to your average gym machine, dumbbell workouts provide a fun and challenging exercise routine which is great for beginners.
The more muscle groups you can work in any one exercise, the more calories you burn and the more muscle-building stimulus your body generates.
It also means, for a small initial investment (purchasing a few dumbbells) you can hit pretty much every major muscle group in the body without ever leaving the comfort of your own living room.
That means no expensive monthly gym membership, and it means your workouts will generally take up less of your precious time as you don’t have to travel anywhere to do them.
A Few Safety Precautions Before We Start…
Before you start activity of any nature, but particularly when you are going to putting your muscles under stress, you need to make sure you are properly warmed up.
This means raising your heart rate well above resting level (somewhere between 110 and 140 depending on your age and fitness levels) for an extended period of time. I normally aim for 5-10 minutes. If you are in the gym, hop on a spin bike or treadmill, or if at home, a skipping rope is a pretty effective way of achieving the desired effect.
By the end of the warm up, you should be sweating and breathing harder but still able to hold a conversation.
It may also be a good idea to perform a few of the movements in the session to follow without any resistance. This allows your body to get used to the movement patterns and also ensures that the muscles you are about to engage are properly activated. For instance, if your session includes a dumbbell squat then you might want to do a set of 10 bodyweight squats as part of your warm up.
As with any resistance based exercise, if you’re just starting out, then the light weight is a good idea.
You need to be able to perform your chosen exercises with proper form and without the risk of doing yourself harm. The easiest way of achieving this is by starting with low resistance.
You will be surprised at how quickly you are able to increase this as your body adapts and becomes more conditioned to the movements you are asking for it. Why not get your hands on best adjustable dumbbells, so that once you are able, you can increase the resistance without having to keep spending money on heavier weights…?
This is probably the single most important factor to consider when engaging in any kind of resisted strength training.
The most significant area of concern is your lower back. The most common, and potentially harmful mistake people of all training experiences make is not maintaining a neutral lumbar spine position. If your lower back rounds, or arches, then you are putting unwanted stress on your discs which can lead to significant discomfort.
The best way of maintaining a flat lower back is by engaging your core muscles and ensuring your hips are not tilted either forward or backward.
Exercises Routines For Beginners
Lower Body Workout:
|Dumbbell Single Leg Stiff Leg Deadlift||3||8|
|Dumbbell Forward Lunge||3||8|
|Dumbbell Lateral Lunge||3||8|
Upper body workout:
|Dumbbell Bicep Curl to Shoulder Press||3||8|
|Dumbbell Alternate Press||3||8|
|Upright Dumbbell Row||3||8|
|Overhead Tricep Extensions||3||8|
Let’s Start Dumbbell Workout for Beginners
Why not give some of these exercises a go the next time you head to the gym for a workout or at home if you have a couple of old dumbbells lying around from the last time you were on a fitness drive.
Feel free to focus on the exercises which train the muscles in your upper body or just those which take care of the legs. Or if you’re feeling particularly energetic why not combine both of the above sessions into the perfect whole body workout.
Work hard, stay safe, and most importantly of all, enjoy your session…!
A nine-year career as an international field hockey player culminating in representing Team GB at the London and Rio Olympic Games. I have a passion for food, sport, and travel as well as good knowledge of nutrition and physical training methods.