Do you want to get fit and are looking for a simple but effective method? Then dumbbell training is just the thing for you!
Whether you're just starting out in the sport or looking for new challenges, training with dumbbells offers you countless possibilities.
We know how to get the most out of your dumbbells - and have a few sample dumbbell workouts for you below!
Why should I start training with dumbbells?
Quite simply, because training with dumbbells is super versatile and adapts to your fitness level. You can train both at home and in the gym, as you only need a small amount of space and equipment.
Dumbbells are perfect for training your entire body as well as individual muscle groups. They also improve your coordination and stability.
This will not only make you stronger, but also fitter and more balanced overall.
What are the benefits of dumbbell training?
Dumbbell training, especially with dumbbells, is like a Swiss army knife for your fitness routine – versatile, effective and always to hand.
Flexibility and versatility: Imagine you could pack your entire gym into one bag. Okay, that might be a bit heavy, but with dumbbells you can get pretty close! You can take them anywhere - to the living room, the park or even on vacation. No more excuses if the gym is overcrowded or you just don't feel like leaving the house.
Build muscle and increase strength: Whether you want to strengthen your pecs for the summer or get stronger arms - weight training builds muscle and increases your strength. And the best thing about it? You can adjust the weights exactly to your fitness level.
Improve coordination and stability: When training with dumbbells, you have to constantly maintain your balance. This means that not only your target muscles are working, but also many small supporting muscles. This additional challenge improves your coordination and stability.
Calorie burning and fat loss: As well as building muscle, dumbbell training also helps you burn calories and lose fat. More muscle means a higher basal metabolic rate - which means your body burns more calories even at rest.
Fun and variety: monotony is the death of any fitness routine. Fortunately, there are countless exercises and variations you can try with dumbbells. Boredom? No way! Combine different workouts, try out new techniques and challenge your routine again and again. This will keep your training exciting - and you motivated.
Which dumbbell weights are suitable for beginners?
A good question - after all, you don't want to train with weights that are either too light or too heavy.
Here are a few basic things you should bear in mind:
The right choice: How much weight is enough?
For beginners, it is important to start with a weight that is challenging but not overwhelming. Too light and you won't feel any effect; too heavy and you risk injury or poor technique.
Here are a few guidelines to help you:
Women: Often start with 1-3 kg per dumbbell.
Men: Often start with 3-5 kg per dumbbell.
Of course, these are only guidelines. Depending on the muscle group, you will be able to move different amounts of weight. For example, squats with 10 kg will be much easier for you than bicep curls with the same weight.
If you are already a bit athletic or simply feel strong, you can always do more. The important thing is that you can perform the exercises in a controlled and clean manner.
How do I find the right weight for dumbbells?
Test different weights: If you have access to a gym, simply try out different weights. Pick up the dumbbells and do some curls or shoulder presses. The weight should be heavy enough to make the last repetitions strenuous, but not so heavy that you lose control.
Pay attention to form: Proper technique is key. If you notice that you can only perform the exercises uncleanly or with momentum, then the weight is too heavy. You should perform each repetition with control and good form.
Adjust the repetitions: A good starting point is 10-15 repetitions per set. If you can do this easily, the weight may be too light. However, if you feel like you can't move a muscle after just 5 repetitions, then you should start a little lighter.
How quickly should I increase?
It may be tempting to start with heavy weights straight away, but: give your body time to adapt. Your muscles, tendons and joints need to get used to the new load.
Start with a lighter weight and increase slowly. Your body will thank you for it and you will avoid injuries.
What if I don't have any dumbbells?
No problem! You can of course improvise. Use water bottles, books or other heavy objects you find at home.
As soon as you are sure that you want to do the dumbbell workout, you can always buy a set of dumbbells.
How to do dumbbell training at home?
Don't fancy crowded gyms or simply don't feel like leaving the house? No problem! With dumbbells, you can set up your own little gym at home and still train super effectively.
Make room and off you go
The great thing about training with dumbbells: You don't need a lot of space! A few square meters is all you need.
Simply move the coffee table to the side and you're ready to go. Your living room, bedroom or even the balcony can become your personal gym.
What equipment do I need?
The good news is that you really don't need much to get started:
Dumbbells: A set with different weights is ideal, but a pair will be enough to get you started.
Fitness mat: For floor exercises and to protect your back.
Optional: A stool or stable bench for exercises such as bench presses or one-arm rowing.
Basic exercises for your dumbbell workout
Here are a few basic exercises that you can easily do at home:
Squats with dumbbells
Bench press
One-arm rowing
Shoulder presses
Bicep curls
Russian twists
Sit-ups with dumbbell
Sample workout with dumbbells for at home
Here is a small sample workout that you can easily do at home:
Squats with dumbbells: 3 sets of 15 repetitions
Bench press: 3 sets of 12 repetitions
One-arm rowing: 3 sets of 12 repetitions per side
Shoulder presses: 3 sets of 12 repetitions each
Bicep curls: 3 sets of 15 repetitions each
Russian twists: 3 sets of 20 repetitions
Take a break of around 60-90 seconds between sets to recover.
And: please always remember to warm up sufficiently. You can jump rope for a few minutes, do jumping jacks or simply jog on the spot. The main thing is to get your circulation going and prepare your muscles for the workout.
Example workouts with dumbbells
Okay, enough theory. You're probably here because you want to get started right away, right? Here are three sample workouts with dumbbells - from beginner to advanced. You can find even more workouts in the SmartWOD Workout Generator app!
Full-body workout for beginners
Squats with dumbbells: 3 sets of 15 repetitions each
Lunges: 3 sets of 12 repetitions per side
Step-ups: 3 sets of 15 repetitions per side
Calf raises: 3 sets of 20 repetitions each
Lateral planks: 3 sets of 20 seconds per side
Sit-ups with a dumbbell: 3 sets of 15 repetitions each
This workout is ideal for beginners and trains all major muscle groups. Make sure you take a 60-90 second break between sets.
Upper body workout for advanced users
Dumbbell bench press: 4 sets of 10 repetitions per side
One-arm rowing: 4 sets of 10 repetitions per side
Arnold press: 4 sets of 12 repetitions
Side raises: 3 sets of 15 repetitions
Tricep kickbacks: 3 sets of 15 reps per side
Bicep hammer curls: 3 sets of 12 repetitions each
This workout focuses on the upper body and is suitable for advanced users. The emphasis here is on higher intensity and more complex exercises. Take a 60-90 second break between sets.
Lower body workout for advanced users
Dumbbell squats: 4 sets of 12 repetitions each
Lunges: 4 sets of 10 repetitions per side
Step-ups: 3 sets of 15 repetitions per side
Romanian deadlift: 3 sets of 12 repetitions each
Calf raises with dumbbells: 3 sets of 20 repetitions each
This workout focuses on the lower body and ensures strong legs and glutes. Here too, it is important to pause for 60-90 seconds between sets.
Grab your dumbbells and get started!
Now you have everything you need to hit the ground running with your dumbbell training.
Make yourself a cool playlist to push you or find a training buddy to motivate you. Think about how often you want to train each week and stick to it.
You'll find plenty of workout inspiration for your training sessions in the SmartWOD Workout Generator app!
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