Building strength and toned muscles is the primary goal for many fitness lovers, and lifting weight is one popular way to achieve that goal. But what about beginners? What’s the best weight they can start their training with?
As a beginner, 2kg – 5kg dumbbells are enough for you to ensure that your workouts are safe and effective. But you can’t use the same dumbbell for every exercise since your muscles have different sizes and strengths. The larger the targeted muscle group, the heavier dumbbell you can lift.
Read on to know how to choose the right dumbbell weight and when to increase the weights. We’ll also introduce some beginner-friendly dumbbell workouts that you can safely add to your workout routine.
How to Choose the Right Dumbbell Weight As A Beginner?
Choosing the right dumbbell weight is essential for those who want to start strength training because it decides exercise safety and effectiveness. Take these three steps to determine what dumbbell weight is right for you.
Decide Your Lifting Goals
As we mentioned earlier, you can’t use the same dumbbell weights for every exercise. If you crave toned arm and shoulder muscles, start with a small to medium dumbbell (2kg – 3kg). But for working your chest, leg, and back muscles, use medium to large dumbbells (3kg – 5kg).
Have three sets of dumbbells: a light, a medium, and a large one. Neoprene Coated Dumbbell Hand Weight Set, the best-seller dumbbell set available on Amazon, is a complete collection for weight lifting beginners.
Master Your Form
Before loading up the exercise with weights, first, make sure to perform the exercise correctly. If you’re exercising for the first time or you’re new to a workout, start with lighter weights or even no weight until you master the movement.
Consult with a Trainer
Ask a professional trainer to evaluate your strength and decide which dumbbell weight is suitable for you. Let them know that you’re new to dumbbells. They take some fitness strength assessment tests and choose the right dumbbell for you.
When Should I Increase The Dumbbell Weight?
If you don’t feel moderate to intense tension in your muscles after performing 15 reps, it’s time to increase the weight or get heavier dumbbells. Start with increasing one or two pounds at a time and as your muscles get stronger, add more weights.
Monitor the number of sets and reps you can do continuously. If you can go more than the targeted number of reps, increase the weights.
How Do I Know If My Dumbbells Are Too Heavy?
Start with a light weight. Do your reps and go further if you feel you can. Forty-eight hours later, check whether you feel soreness in the targeted muscle.
For example, if you have done bicep curls, you should feel soreness in your arms, not your back or shoulder. This is the clue to whether you should take a lighter dumbbell or change the exercise.
Dumbbell Workouts For Beginners
Dumbbell training is a time-effective and cost-effective workout that helps you burn more fat by increasing your metabolism. It also reduces the risk of osteoporosis—bones weaknesses—and gives you stronger muscles.
Here are some beginner-friendly dumbbell workouts for upper- and lower-body strength.
Remember that mild muscle soreness is normal when you start a new workout. But if the movement is still painful, consider using lighter weights or try different exercises.
Upper-Body Dumbbell Workouts
Bicep Curl to Overhead Press
Stand with feet hip-width apart. Hold your dumbbells with each hand. Keep your palms facing each other and your arms in front of your body. Squeeze your biceps and slowly curl up your hands toward your shoulder.
Then, rotate your arms so that your palms are toward each other, strengthening your elbows entirely. Keep your core and hips tight. Slowly bring your arms down to the starting position. Do ten to twelve reps.
Watch this video to know how to do bicep curls properly:
Stability Ball Chest Fly
Stability balls are perfect additions to your workout routines. They’re also available on Amazon, like this URBNFit Exercise ball which comes in a variety of colors and sizes. It’s anti-burst and anti-slip. It also features an exercise book to help you get in shape.
- ANTI-BURST - Built with high-quality PVC material, the anti-burst yoga ball can handle the most rigorous workouts up to 600 lbs of weight without you needing to ever worry about the mechanism bursting or the balance ball losing its shape.
- ANTI-SLIP - The surface of this piece of gym equipment for your home is coated in a non-slip glaze that will ensure you have a proper and safe grip when using it to get fit, relieve back pain, or to soothe aches during pregnancy as a birthing ball.
Sit on the stability ball with your knees bent. Lay down and slowly place your shoulder and neck on the ball. Hold your dumbbells in each hand with your palms facing each other.
With a slight bend in your elbows, open your hands slowly to the side. Then go back to the starting position and repeat the movement.
Exhale and squeeze your chest as you bring the weights up and inhale as you lower them. Perform two or three sets of 10 to 15 reps.
Dumbbell Skull Crusher
Lay faceup on the ground or an exercise bench. Keep your knees bent and your feet flat on the floor. Hold a pair of dumbbells in each hand and slowly extend your arms toward the ceiling. Make sure your palms are facing each other and keep them at chest level.
Slowly bend your knee and lower down your hands toward your head. Then lift your arm to the starting position. Do the movement eight to twelve times.
Watch this video to learn how to do it correctly:
Lower-Body Dumbbell Workouts
Stand with your feet a little more than shoulder-width apart, and your toes turned to the front. Hold dumbbells with both hands. Extend your arms above your head with your palms to the front. Bend your knees and push your hips back as if you’re sitting on an invisible chair. Make sure your knees don’t go over your toes.
As you squat down, turn your hands so that your palms are facing each other, then bend your elbows.
Wait there for a few seconds and stand up. Repeat the movement ten times.
Dumbbell Split Lunges
Stand straight and hold a pair of dumbbells on each hand, palms facing each other. Take a medium-sized step forward and drop down to your knee until your leg makes a 90-degree angle. Make sure your knee doesn’t go further than your toe.
Pause for a few seconds if you want to improve your calf muscles and return to the starting position. Repeat the move 12 times for each leg.
Watch this video to know how to perform a perfect lunge and avoid common mistakes:
Straight Leg Deadlifts
Stand with your feet shoulder-width apart. Hold a pair of dumbbells in each hand. Keep your core tight, hinge forward, and reach out your hand toward the ground. Make sure your back keeps a neutral alignment with your neck and shoulder. Also, focus on maintaining a slight bend in your knees.
Raise to the starting position, repeat the movement 12 to 15 times, then switch your legs.
This video will help you to perform the movement properly:
If you want to engage your hip-dominant muscles, stand on your right leg while raising your left leg behind you until it forms a straight line with your back. Then repeat the movement.
Dumbbell training is a common way to build stronger muscles. As a beginner, you need to choose the right dumbbell weight. First, you should define your lifting goals and consult with a trainer to help you master your form and decide which dumbbell weight is better for you.
Also, you should start with beginner-friendly dumbbell exercises to make sure you don’t injure yourself.
Last update on 2021-10-16 / Affiliate links / Images from Amazon Product Advertising API