Dumbbell exercises, just like a great night’s rest or a refreshing hot cup of tea, are among the best things you can do to build strong bodies. Although dumbbells are one of the most effective ways of working out, many people still don’t know how to use dumbbells properly for maximum results. Not only is a dumbbell training effective for overall body conditioning, but they’re also extremely efficient for improving muscle strength and gaining muscle mass.
Tips Before Beginning Weight Training
There are many different dumbbell exercises that you can do to keep your body in shape and develop it. For you to continually improve and strengthen your body, you can start with a few basic dumbbell exercises and add resistance.
Before you buy the best dumbbell set with rack, here are some things that you need to consider:
Choose The Right Dumbbells
If you’re new to strength training, you need to choose the right set of dumbbells to help you get started. If you’re trying to tone your muscle and build endurance, you should choose weights that allow you to have 12 to 20 repetitions in a set before feeling muscle strain. It would be best if you chose heavier weights for muscle strength training. With heavier weights, you should be able to do about eight to ten repetitions before feeling the muscle strain.
When it comes to strength training, you should always increase the dumbbells’ weights when you feel like the sets are beginning to feel easier to do. Fortunately, there are also adjustable dumbbells where you can increase your weights as you go with your training.
Concentrate On Your Form, Not The Number Of Repetitions
Many people think that doing a lot of repetitions per set will improve their overall muscle strength. In reality, your form is more important than the number of repetitions you make with the dumbbells. Executing proper form with dumbbells will help you get the most out of each repetition.
Increasing muscle strength would require stabilization and muscle resistance. Slow, deliberate movements are required for all dumbbell exercises. Maintaining the focus on your form also lessens the chance of any injury.
How To Use Dumbbells For Strength Training
Many people don’t perform proper workouts with dumbbells because they’re not aware of the benefits of weight training.
Performing the right execution and position of dumbbell exercises is critical so you can reap its benefits. Aside from that, proper dumbbell exercise execution is important to avoid any kind of injuries when you’re working out.
That being said, here’s how you can properly use dumbells to build strength:
- Begin With The Number Of Repetitions
Always begin with the number of repetitions you can do in one set. Remember that repetition is not the key for strength training, but the intensity and proper form during the exercise.
If you want to focus on building strength, you need to do about five to eight repetitions per set. If you want to increase muscle endurance, you need to do between 12 to 15 repetitions per set. If you’re training only for endurance, you need to do between 15 to 20 repetitions per set.
Lower repetitions would require heavier dumbbells, which is ideal for increasing muscle strength. Moderate repetitions would require lighter weights, which is ideal if you’re working on toning your body.
- Perform Classic Upper Body Workouts
Dumbbells are perfect tools to help you build muscles in your upper body. The bicep curl is the classic dumbbell workout, and there are dozens of potential variations you can try with this exercise. The triceps extension is also a classic arm and upper body workout to increase muscle strength.
When doing both of these classic upper body workouts, make sure you keep a good posture when executing them. Aside from that, don’t rush your movements and aim for a smooth and controlled motion.
- Use Weights With Regular Exercises
Dumbbells can also be used to increase the intensity of other strength exercises. One example is the goblet squat. Squats work on multiple muscles like the quads, calves, core, and glutes. Using weights will help you work on these muscles and improve their endurance and strength.
- Perform Cool Down Exercises
Even when you’re doing dumbbell exercises, you still need to do proper cool down to help your muscles recover from the strain. Muscle recovery is critical in building muscle strength since it’ll help your muscle regenerate and prepare for the next training session.
Final Thoughts
If you’re a beginner, it’s a good idea to start using dumbbells in a weight training routine. If you’re not confident working out on your own, you can use a workout guide for beginners.
Properly using dumbbells will help you improve your muscle strength. It can also work on your endurance. Always remember to focus on intensity and form so you can reap the optimum benefits of dumbbell training.
