Working Out at Home Using the Best Dumbbells: A Beginner’s Guide
If going to the gym does not appeal you, but a healthy life does, you’re not alone. Choosing to invest in the best dumbbells is a great way of designing the perfect fitness program for your needs.
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Working out has a very positive impact on your life. It improves your health by reducing the risks of several diseases, ensuring that you live a strong and vigorous life. With today’s market and resources, you do not need to be a part of the gym to live a fit life!
Dumbbells are the oldest and most widely used equipment for physical training and exercise. Choosing the right set of dumbbells is necessary to ensure that you have a smooth transition in your workout routine.Not only will our guide offer some honest dumbbells reviews, but it will also give you some insights on the right exercise for your needs.
But first, let’s have a look at the benefits of working out at home in a little more detail.
What are the benefits of working out at home?
If you’re determined to live a healthy life, working out is a crucial part of the equation. Along with a good diet and adequate sleeping hours, physical activity is the third element that completes the triangle of a healthy life. And when you choose to workout at home using some of the best dumbbell exercises, your body is adequately receiving the physical activity it needs to stay strong.
Working out at home not only saves you time, but it also offers flexibility in your routine. You are not bounded by the gym hours and can stop to take a break from your exercise whenever needed. Aside from time management, you get to choose the soundtrack, outfit and tools that make you feel most productive and comfortable! You can do the best dumbbell workout at home as per your feasibility and with optimum concentration.
How dumbbell training at home helps you
Engaging in exercise with the best dumbbells at home is an inexpensive and a versatile way to start your fitness journey. Dumbbell exercises can help you improve your cardiovascular health, weight-related issues, and muscle endurance. Naturally, this depends on the quantity of weight you use, the repetitions you carry out and the pace at which you execute the exercise.
The best dumbbell workouts starts with lightweight exercises – particularly if you’re a beginner in the domain. This workout can help you build your body mass, improve your muscle strength and increase your overall stamina. You do not have to rely on gym instructors and hefty workout machines to achieve your fitness goals especially when you do not like the limitations imposed by the fitness centers.
There are a variety of exercises that you can carry out at home using dumbbells. Goblet squat, dumbbell clean and one-arm swing are some of the common exercises that you can embrace while training at home – and we’ll get to that in a second.
A significant benefit of training with dumbbells at home is that it takes up no substantial room. You don’t have to make any unnecessary adjustments in your home setting to accommodate your home gym. Usually, the best dumbbells can be adjusted in any corner easily and you can carry out your training in any given area.
Which muscle groups can be trained at home with dumbbells?
Gladly, dumbbells have a very diverse functioning capability. They can be used for several muscle groups simultaneously and can help you improve your overall body muscle impressively while training at home. When you indulge in best dumbbell exercises at home, you are able to target following muscle groups:
- Glutes and chest
Dumbbells are the workout equipment that allow you tremendous movement freedom and gradually help you increase muscle mass. Contrary to other equipment, dumbbells allow you to engage more muscle groups at the same time. Thus, you get a total-body workout within a limited time and at your chosen place.
When dumbbell training is a good additional exercise
Training with dumbbells at home offers a variety of advantages. They make up a healthy addition to your training program that you can easily carry out at home. If you are engaged in weightlifting sports, practicing with dumbbells at home can add up to the overall training program and make a positive contribution to your strength building.
If you’re an athlete, a good dumbbell workout at home can make a positive contribution to your training program. You can work on developing the stamina and lean muscle mass crucial for your specific training sessions.
For basketball or football training, the best dumbbell workouts can do wonders. Doing reverse lunges and other exercise focused on the upper body improves agility and endurance throughout the game.
The risks of dumbbell training at home
You can use the best home weight set and carry out your physical training easily without going through the hassles of gym crowd and constraints. However, there can be certain repercussions if you are not careful in your training – and most of them happen because of not performing exercise the right way.
One of the common risks involved in the process is torn or strained a muscle. This usually happens when you choose to go overboard with the weight in dumbbells, or stretch your muscles too much without warming up first. To avoid this risk, I suggest you be really careful in choosing the weights during dumbbell training. All beginners should start with lighter weights and then gradually add on as your body and muscle strength develops.
The second risk involved in the process is the tensing of the muscles. This can cause an incorrect form of your muscle, resulting in injury. Luckily, this risk can also be avoided by slowing down your repetitions and maintaining a variance in the speed. Also, improving your focus can help in measuring out each move correctly. Posture is important throughout the exercise to avoid any risk of injury.
3 useful dumbbell exercises to carry out at home
What I personally like most about dumbbells is that they can be easily carried around. Getting the best home weight set can be a fruitful investment you will make with long-term benefits. Depending on your fitness goals, you can adjust the dumbbell workout accordingly.
Here are some quick dumbbell exercises that can help you reach your fitness goals and stay healthy:
- Goblet Squat:
All you have to do is stand with your feet set wider than your shoulders and hold a dumbbell in front of your chest using both hands. Sit back into a squat and then go back up. This exercise is effective for all levels and targets glute activation.
- One Arm Swing:
Sinking into a squat, swing the dumbbell through your legs and drive yourself forward quickly. As you straighten your legs, bring your weight up towards your head. This exercise helps you recruit the posterior chain muscles and help you improve your grip strength and body coordination.
- Farmer’s Walk:
You do not like any hefty action requiring exercise? Farmer’s walk is your ultimate rescuer. Carry equal weight dumbbells in each of your hand and then walk forward. Take short and quick steps within a given distance. Do this as fast as possible. This is a simple and risk-free exercise that needs no particular technique but will strengthen your grip.
How to choose the best dumbbell set
Choosing the best dumbbell set to use at home can be a daunting task especially when you’re new to personal fitness and training. Dumbbell sets can be categorized according to their types.
There are two types essentially: adjustable dumbbells and fixed dumbbells. Adjustable dumbbells allow you to play with weights. I personally believe that they are best suited for a home gym. You can adjust the weight plates accordingly as you continue to increase the extent of your training. For public gyms, on the other hand, fixed dumbbells are more preferable.
The best dumbbell set also comes in different materials. You will find chrome, plastic and vinyl dumbbells. In fact, it is actually the coating of the dumbbell that is filled with either cement or steel. I prefer rubber-coated dumbbells for working out at home because they produce less to no noise at all and they absorb the impacts well when compared to the other two types. So if you are living in an apartment building, you would want rubber-coated dumbbells too so you can work out anytime.
The third attribute to take care of when choosing the best dumbbell set is their weight. If you are a beginner, or you just generally want to stay active, I suggest that you stick to lighter dumbbells. But if your aim is to build your body or muscle mass, or you are a professional athlete, heavier dumbbells are more suitable.
To help you further with the process, I reviewed a considerable number of dumbbell sets that could be suitable for you to carry out your dumbbell workout at home. Bearing in accordance with different levels of training, I have narrowed down the top five products that you can consider when making the decision. Let’s have a look at them:
Best dumbbells for at-home workouts
AmazonBasics Neoprene Dumbbells is an ideal set of hexagonal-shaped dumbbells for beginners. If you are planning to start your personal training at home, these dumbbells can help you add resistance to your workouts. Available in weights ranging from 1 pound to 32 pounds, you can have your own set of dumbbells to assist your training process.
- Neoprene coating allows a firmer grip and secures holding to minimize any risk of injury
- The hexagonal shape of dumbbells keeps them from rolling away
- Helps in toning muscles and building strength
- It is good for beginners but may not remain as feasible when you add more strength to your training
Yes4All Adjustable Dumbbells offer a set of two dumbbells of 40 pounds. The set entails two fourteen inches handles, four three-pound plates, four five-pound plates, and four collars. The iron weight plates are designed according to the standard 1-inch bar. The set comes in the weight ranges between 40 pounds and 200 pounds.
- Comprises of high-quality chrome handle that ensures a secure and firm grip of the dumbbell
- Takes minimal time to assemble
- Easy to store and carry
- Circular plates can roll away during workouts
Bowflex SelectTech 552 Adjustable Dumbbells can give you great results while allowing you to engage in over thirty exercises. It allows you to automatically change your resistance from 5 pounds to as much as 52.5 pounds. It is convenient and time-efficient as you do not have to get into the hassle of adding weight plates manually.
- They are safe and highly convenient to use
- They can be automatically adjusted
- They are effective for a wide range of exercises from light weight lifting too heavy exercises
- You have to be careful in handling them
Available from 1-pound to 12-pounds weight dumbbells, ProSource Neoprene Dumbbell Coated for Non-Slip Grip can make a contributive addition to your home gym. They have a compact size, making them easy to use and store in your home.
- They are effective for fitness exercises, toning muscles and carrying out cardio exercises
- Neoprene coating ensures strong and non-slip grip
- Safe coating exempts any risk of calluses and other injuries
- Dumbbells may get over- or underweight
It is a complete weight set that offers versatile weight plates to establish your own customized training routine. The variety of tools in the set enables you to carry out several exercises ranging from chest and shoulder to your biceps and triceps. You can adjust the weight as per your convenience and exercise level.
- Can be used by beginners as well as experienced weightlifters
- Rubber washers on either of the weights eliminate the possibility of any clunky noise
- Ideal for high repetition exercises
- May cause splinters of metal
According to the reviews presented above for the right dumbbells, I would recommend you “Bowflex SelectTech 552 Adjustable Dumbbells.” First of all, they are highly convenient to use. With a simple dial, you can control the quantity of weight loaded on each bar. You do not have to waste any time in assembling the weight plates again and again as you increase the level of exercise.
The Bowflex SelectTech 552 Adjustable Dumbbells may look light-weighted, but as you start to exercise, you realize how sturdy they are. Also, you can engage in fifteen various sets using a single pair of dumbbells, making your exercise more time and energy-efficient. The price of the dumbbell set may obscure your decision-making, but if you compare Bowflex SelectTech 552 Adjustable Dumbbells with other dumbbell sets, you will realize that the cost of Bowflex is actually lesser.
The reason is that if you pick any other dumbbell, it will come at either one particular weight, or with two or three weight plates. You will have to invest in other weight plates dumbbells that weigh more. The net cost would exceed that of the original cost of Bowflex SelectTech 552 Adjustable Dumbbells.