Lifting weights is a popular way for many fitness people to reach their primary aim of building strength and toned muscles. But what about first-timers? What is the optimum weight for them to begin training with?
As a beginning, 2kg to 5kg dumbbells should be sufficient to guarantee that your workouts are safe and effective. However, because your muscles vary in size and strength, you cannot use the same dumbbell for each exercise. The bigger the dumbbell you can lift, the larger the targeted muscle group.
Continue reading to learn how to select the proper dumbbell weight and when to increase the weights. We’ll also show you some beginner-friendly dumbbell workouts that you can easily incorporate into your training program.
As a beginner, how do you choose the right dumbbell weight?
Choosing the appropriate dumbbell weight is critical for those who wish to begin strength training because it determines workout safety and efficacy. Follow these three steps to figure out what dumbbell weight is best for you.
Determine Your Lifting Objectives
As previously stated, you cannot use the same dumbbell weights for every workout. Start with a small to medium dumbbell (2kg to 3kg) if you want toned arm and shoulder muscles. Use medium to big dumbbells (3kg to 5kg) to work your chest, leg, and back muscles.
Before adding weights to the workout, make sure you’re doing it correctly. If this is your first time exercising or new to an exercise, start with smaller weights or even no weight until you master the movement.
Talk with a Trainer
Ask a skilled trainer to assess your strength and recommend the appropriate dumbbell weight. Inform them that you are new to dumbbells. They perform some fitness strength assessments and select the best dumbbell for you.
When Should I Increase the Weight of My Dumbbells?
If you don’t experience moderate to acute muscle stress after 15 reps, it’s time to up the weight or gets heavier dumbbells. Begin by adding one or two pounds at a time, and as your muscles strengthen, add more weights.
Keep track of the number of sets and reps you can complete continuously. Increase the weights if you can achieve more reps than the desired number.
What Should I Do If My Dumbbells Are Too Heavy?
Begin with light weights. Do your reps, and then go a little further if you feel like it. Check to see whether you have any soreness in the targeted muscle 48 hours later.
For example, if you did bicep curls, the pain should be in your arms, not your back or shoulder. This is a good indicator of whether you should use a lighter dumbbell or adjust the activity.
Beginner Dumbbell Workouts
Dumbbell training is a time- and money-saving workout that increases your metabolism and helps you burn more fat. It also lowers the chance of osteoporosis (bone weakness) and makes your muscles stronger.
Here are some dumbbell routines for upper and lower body strength that are suitable for beginners. When beginning a new workout, keep in mind that moderate muscular discomfort is normal. If the movement is still unpleasant, try smaller weights or alternate activities.
Upper-Body Dumbbell Exercises
Overhead Press to Bicep Curl
Place your feet hip-width apart. Each dumbbell should be held in a different hand. Maintain a straight line with your hands facing each other and your arms in front of you. Squeeze your biceps and gradually curl your hands up toward your shoulder.
Then, rotate your arms so that your palms are facing each other, ultimately strengthening your elbows. Maintain a firm core and hips. Return to the beginning position by carefully lowering your arms. Perform ten to twelve reps.
Skull Crusher Using Dumbbells
Place your face up on the ground or an exercise bench. Maintain a bent knee and flat feet on the floor. Slowly stretch your arms toward the ceiling while holding a pair of dumbbells in each hand. Make sure your palms face each other and are at chest level.
Slowly bend your knee and bring your hands up to your head. Then, return your arm to its original position. Repeat the motion eight to twelve times.
Lower-Body Dumbbell Exercises
Squats using Dumbbells
Your toes should be directed forward when you stand with your feet somewhat wider than your shoulder-width apart. Dumbbells should be held in both hands when lifting them. Extend your arms above your head so that your palms face forward. Sit with your knees bent, and hips pushed back as if you’re sitting on a chair that doesn’t exist. Make sure that your knees do not cross over your toes before continuing.
Turn your hands so that your palms face each other as you squat, then bend your elbows.
Split Lunges with Dumbbells
Hold a pair of dumbbells in each hand, palms facing each other, and stand erect. Take a medium-sized step forward and bend your knee to form a 90-degree angle with your leg. Check that your knee does not extend any further than your toe.
If you want to strengthen your calf muscles, pause for a few seconds before returning to the starting position. Rep the exercise 12 times with each leg.
Deadlifts with Straight Legs
Place your feet shoulder-width apart. Hold a pair of dumbbells in each hand. Maintain a firm core, hinge forward, and extend your hand toward the ground. Maintain a neutral alignment of your back, neck, and shoulders. Maintain a modest bend in your knees as well.
Raise to the starting position, then repeat the movement 12 to 15 times more before switching legs.
Dumbbell training is a popular approach to gaining muscle. As a novice, you must select the appropriate dumbbell weight. First, identify your lifting objectives and meet with a trainer to help you master your form and determine which dumbbell weight is best for you.
It would help if you also began with beginner-friendly dumbbell workouts to avoid injuring yourself.