We all need to be stronger and while ladies may keep off these sort of exercises for the fear of being too masculine this is not always what happens. Strength training should be a part of working out for both males and females. Once you decide to try strength training you may wonder how to get started. The best is to begin with what is easily available and easy to obtain. An example is fifteen pound dumbbells which can be found at any gym and are small enough to fit into any home for those who prefer to exercise at home. But how can you do strength training with dumbbells?
Why do strength training with dumbbells?
The very first reason is that dumbbells are easily available and are cheap if you intend to purchase a pair. Another reason that especially favors newbies is that dumbbells do not weigh too much and are easy to lift. A barbell may be far too heavy for a newbie to use but dumbbells are just the right weight. They are heavy enough to build strength but light enough for newbies to lift.
Dumbbells are small and hence more encouraging than barbells which may be intimidating to those just starting out. A small amount of weight can also be easily added to dumbbells to make a routine harder as one progresses. Dumbbells are not balanced and therefore can easily detect muscle imbalances which are common among newbies. As a newbie you will not always be able to finish the reps you intend. With dumbbells you can easily drop them without injuring yourself or the surface on which you are exercising.
Some strength training exercises you can try
Strength training with dumbbells can be quite diverse with each exercise working on one or more muscles on the body. Here is a look at some workouts you can try:
- Sit on the end of a flat bench and let the dumbbells rest against the abdomen and thighs. Lie on the bench and lift the dumbbells to a position above the chest. Lower the dumbbells until they are below the chest level and press to fully extend the dumbbells. Do this several times, sit up and repeat as you deem fit.
- To do dumbbell deadlifts start by placing them on the floor and stand facing them. Bend your hips and knees and grip the dumbbells. While retaining your arms at full extension press through the heels and pull the dumbbells up. Lower them back to the floor and stand erect. Do several reps of the same.
- Sit on a military press bench and grab two dumbbells and bring the dumbbells up one at a time with the help of your thighs. Change your palm such that your palms face forward. Breathe in heavily and press the dumbbells to a full arm extension overhead. Lower the weights and repeat as desired.
If you intend to use both dumbbells and barbells for strength training it is advisable to start your routine with the dumbbells first. They can act as some sort of warm-up before getting into more intense routine.