Using dumbbells in your weight-training program promotes lean muscular tissue growth and increases in your overall fitness level. Determining the right amount of weight to use in your workouts can be confusing for beginning exercisers. Understanding how a few techniques define the proper weight to use to reach certain fitness goals will make dumbbell selection a quick and easy process.
One Rep Max
A way to figure out a good weight to use is the one rep maximum test. According to the Shapefit.com fitness website, this test is performed by lifting the heaviest amount of weight possible without having the ability to execute any additional repetitions. When your 1RM weight is calculated, use a percentage of this weight to produce specific outcomes. Shapefit.com explains that for muscular endurance, work at 50 to 65 percent of your 1RM and for muscular growth and toning, work at 70 to 80 percent of your 1RM. The website goes on to recommend that for optimal muscle building, workloads of 85 to 95 percent should be used. An example calculation would be a dumbbell chest press 1RM result of 90-lb. dumbbells, since this particular goal would be muscle growth and toning; 70 to 80 percent of this max is calculated for use equating to 65-lb. dumbbells.
Program Design
If muscular endurance is the target of choice, work with lighter dumbbells. According to the American Council on Exercise website, 12 to 16 reps for each movement should be executed for about two to three sets using lighter weights. If getting stronger is your aim, use four to eight reps of heavier-weight dumbbells for two to six sets.
Progression
Over a period of time, your body will get stronger due to your weight training routine. When you begin to complete the last one or two repetitions with little effort, this is an indication that it is time to increase dumbbell weight. Progressing in weight will provide an increased demand on your muscles, which assists in muscular hypertrophy and strength.
Exercise Technique
The Buildingbodies Personal Training website explains that beginning exercisers should start with a lower-weight dumbbell to learn the proper exercise form before jumping to a heavier weight. Study new exercises by going through the motions without weights at first and then transition into using lighter weights, advises the site.
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