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Choosing the appropriate dumbbell weight is a crucial step that should never be ignored. The right weight depends on various factors like the exercises you're doing, your experience level, and your individual fitness abilities. Always start with lighter weights and gradually increase as you get stronger. Using weights that are too heavy right away can lead to injury or strain.
Steps
Assessing Your Strength
Determine your weightlifting objectives. Are you focused on targeting a specific muscle group? Do you want to enhance endurance? Or improve your bicep curls? Clearly defined goals will help guide your dumbbell choices. Heavier weights are ideal for muscle building, while lighter dumbbells are better for stabilizing muscles to support tendons and joints. In general, larger muscle groups can handle more weight, so use smaller to medium dumbbells for exercises targeting the biceps, triceps, and deltoids, and medium to heavier weights for your chest, legs, and back muscles.
- Write down your goals before and during your dumbbell workouts to stay on track and make adjustments as needed. For example, you might note, “My goal is to complete eight bicep curls with 35-pound dumbbells in the next two months.”
Choose the appropriate dumbbell weight based on the exercise and your experience. The weight you use should vary depending on the exercise. For example, a basic curl might be manageable with 15 pounds (6.8 kg), but for a squat, you might want to use a 20 or 25-pound (9 or 11 kg) set. When trying a new exercise, it's best to begin with lighter weights and focus on mastering your form before progressing to heavier weights.
- Don't rely on just one set of dumbbells. Make sure you have a range of weights to suit the different exercises in your routine. Beginners typically need three sets: light, medium, and heavy, to accommodate various workout needs.
Consult a personal trainer or join a workout program for expert advice. Have a certified professional assess your strength and recommend the appropriate dumbbell weight for you. Many gyms offer trainers who can guide you on how to choose the right weights and perform exercises correctly. Don’t hesitate to ask them for their expert opinion if you're new to dumbbell training. Just be upfront about your experience level and what you're looking for in terms of guidance.
Getting Started with Your New Dumbbells
Pick a weight that aligns with your strength level. Begin with a lighter weight, such as 5 pounds (2.3 kg), and perform a few repetitions of an easy exercise like bicep curls. Gradually increase the weight by 2.5 pounds (1.1 kg) until you find a weight that feels challenging but manageable. Once you find the weight that challenges you, decrease it by one increment. This will be the optimal weight for you to start with.
- Keep a log to track your reps, the weight you used, and your feelings on whether the weight felt too light, too heavy, or just right.
- Choose a weight that suits your body. Pay attention to how you feel and don’t select a weight based on what others are lifting. The only person you should compete against in your dumbbell journey is yourself.
Recognize when it’s time to increase the weight in your dumbbell routine. Once you've found the right weight for an exercise, gradually add 1-2 pounds as your muscles adapt and grow. If you don't feel a moderate to intense muscle strain after completing 15 repetitions of a certain exercise, it’s a sign that it’s time to increase the weight or switch to heavier dumbbells, or even modify the exercise itself.
- Track the number of sets and reps you can perform consecutively. If you surpass your target reps, add 1-2 pounds to your dumbbells.
- Switching up exercises for the same muscle group can help target the muscle in different ways. If you’re not feeling the strain with one movement, try another to promote more balanced strength development.
PRO TIP
Laila Ajani
Certified Fitness Trainer
Certified Fitness Trainer
Slowly increasing the weight you lift will keep you motivated. Start each exercise with a weight that allows you to complete three sets of 4-8 reps, and then add a bit more weight for the next session while keeping the same routine. Many people become hooked on strength training because they love seeing their numbers go up and tracking their progress.
Know when you’re lifting too much weight. This is usually not an issue, as a wise and cautious weightlifter would have begun with lighter weights and gradually worked up. Never start with a weight that’s too heavy and attempt to work your way down.
- If you find you can’t do more than seven reps of a specific exercise with a certain weight, it’s too heavy for you. Put that weight aside and select a dumbbell that’s 1-3 pounds lighter. Make adjustments in small steps to find the ideal weight for each exercise.
- Choosing a weight that’s too heavy can lead to poor form and, in the worst case, injury.
Working Out with Dumbbells
Master the squat. In a dumbbell squat, hold the dumbbells at shoulder or hip level. Keep your palms facing towards your shoulders or hips as you grip the dumbbells in both hands. Shift your weight to your heels and squat down as if sitting, bending your knees until they reach a 90-degree angle. Then, push yourself back to a standing position.
- To protect your knees, make sure they stay directly in line with your ankles. Your knees should never extend past your toes.
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Do a glute bridge chest press. A chest press helps develop stronger chest muscles. Lie down on your back with your feet firmly planted on the floor, knees bent, and heels close to your glutes. Lift your hips off the floor, creating a straight line from your shoulders to your knees. Holding dumbbells in both hands, extend your arms straight in front of you at shoulder level. Lower one arm out to the side, making a 90-degree angle with your elbow, while keeping your forearm vertical. Bring the arm back up and repeat the motion with your opposite arm.
Try the dumbbell tricep extension. Sit on a flat bench or box, holding dumbbells a few inches apart in a vertical position behind your head. (Think of having your fingers interlocked behind your head and then opening them, forming a fist in each hand.) Bend your elbows and extend the dumbbells overhead until your arms are fully straight. Keep your back upright and your head facing forward throughout the movement.
Practice the dumbbell bent-over row. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Slightly bend your knees, then lean forward from your hips, keeping your back flat. Extend your arms straight beneath your shoulders, and gradually lift them until your elbows are in line with your spine. Lower the weights back to the starting position and repeat for the desired number of reps.
How to Select the Right Dumbbell Weight?
Example Weights and Exercises
Dumbbell Workouts for Beginners
Choosing the Right Dumbbell Weight for Different Exercises-
You may need a variety of dumbbells for a well-rounded workout, as different muscle groups are capable of handling different weights.
