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Working out With Dumbbells for Newbies

If you haven’t tried strength training before, starting out can be a little intimidating. To ensure your safety as you begin learning about form, it can help to have an experienced trainer help you. Once you are comfortable, you can begin training on your own because dumbbells are a perfect addition to a home gym.

Dumbbells are best to work out your shoulders and chest, while barbells are better for squats. To choose a weight, you want to be able to feel the resistance or the weight is too light. Usually, women need around 5-10 pounds to start and men can handle around 10-20 pounds. It’s a good idea to buy several sets of dumbbells so that you can train different areas of your body.

Try to see how much weight you need by doing a few reps. If you can easily do 12 reps of a single exercise, then your weights are too light. Try going up in increments of 2.5 pounds until you find a weight that offers you more resistance.

Be sure that you can control the weight. You can injure yourself if you need to force momentum to pick up a weight.

Once you have figured out the right weight to use, you can begin using them in your daily workouts. Good beginner exercises include bicep curls, shoulder presses, and bent over rows. You can also use dumbbells to workout your lower body by doing a dumbbell squat, deadlifts, calf raise. To work out your core with dumbbells, try side dip, side swings, and standing crunches. After you have mastered these moves, you can start increasing your weight and doing more elaborate combinations of exercises.

Be sure to pay attention to your form. If you feel that your routine gets too easy, it’s time to move on to heavier weights.

[Image via Shutterstock]

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