Those who have never worked out with weights before can understandably face some confusion in the beginning, particularly in terms of what weights to choose and how many reps to work out for. Both these choices generally vary from person to person and depend a lot on our individual fitness levels. Generally speaking, dumbbells are a great place to start your weight training – they’re both affordable to own as well as available across all gyms and most exercise studios. They’re also fairly easy to handle, and come in different shapes and weights. Most importantly, dumbbells increase your endurance and build muscle mass. A general rule is to pick weights that allow you to flex your arms 10 times without being too tired. Alternatively, ask a trainer to recommend a starting weight for you.
Here are 4 simple yet fundamental dumbbell workouts for beginners to start their training with.
Alternating dumbbell lunges
Choose a pair of dumbbells and stand straight with your knees slightly bent. Hold the dumbbells at your side. Step forward with your left leg into a lunge. Keep your chest straight and face looking ahead. Ensure that your left knee doesn’t stretch beyond your toes. Use your heel to push yourself back to the starting position. Repeat with the right leg. Complete about 8-10 reps with each leg. This routine targets your butt, thighs, and arms.
To begin, stand straight and hold two dumbbells in front of you. Lean forward and bend both knees. Remember to keep your back straight. Extend your and lift the dumbbells straight up to chest level. Squeeze your shoulder blades and keep your elbows in and pointed upward. Don’t arch your back. Slowly lower the weights back to the starting position to complete one rep. Do about 10-12 reps in a set. This move is easy for beginners, and it helps develop strong shoulders and back.
Dumbbells Side Bend
The side bend works on toning your oblique muscles. Grab a pair of dumbbells in each hand. Keep your palms facing in and your feet firmly grounded at shoulder wide distance. With your back straight and eyes forward, bend down to the right till as far as you can go. Come back to starting position again and immediately bend to the left. Remember to keep the dumbbells close to your body. Repeat this for 12-15 reps.
Dumbbell Floor Press
Place a pair of dumbbells on either side of a mat and laying down on your back. Pick the dumbbells off the floor and raise them straight above your chest. This is your starting position. Slowly lower the dumbbells down until your upper arms are almost resting on the floor. Hold for a while before you push the dumbbells back up to the starting position. Repeat for 8-10 reps. This routine mainly targets the chest muscles, and the shoulders and triceps to a lesser extent.