Dumbbell resistance training workouts increase your lean muscle mass. Increased lean muscle mass speeds up your resting metabolism, which may help you control or lose weight, reports licensed practical nurse Laurie Hedlund in an article titled "Speed Up Your Metabolism" on ConsumerAffairs.com. Even though dumbbells lack the high-tech bells and whistles of resistance training machines, they have some distinct benefits. Dumbbell training requires you to use your core muscles for stability, while facilitating movement in different planes of motion. Setting up a dumbbell training area at home poses some challenges, but careful planning makes it doable.
Organize Your Space
Step 1
Measure your space. Before using your dumbbells, simulate the different free weight exercises to determine how much range of motion you need for your typical workout.
Step 2
Move or reorganize your furniture and place delicate, valuable objects out of harm's way.
Step 3
Check for hidden dust and check your room ventilation. Although it's not aerobic, dumbbell training often requires some heavy breathing. Clean out nooks and crannies, and adjust your temperature and ventilation system to a comfortable level. The American College of Sports Medicine suggests a room temperature of 68 to 72 degrees F.
Step 4
Arrange the dumbbells on a weight rack, placing the heavier weights on the top and the lighter weights on the bottom.
The Workout
Step 1
Stand upright with a dumbbell in each hand. Bend your elbows, aligning the weights with your shoulders. Straighten your arms toward the ceiling, and bend your arms to return to the starting position. This dumbbell overhead press works your shoulders and triceps.
Step 2
Stand, holding one weight in each hand, with your elbows slightly bent. Begin with the weights in front of your body, aligned with your navel. Slowly raise your arms to the side to shoulder height. Return with control. This lateral raise works your shoulders.
Step 3
Lie flat on the bench holding one weight in each hand, with your elbows slightly bent. Begin with the weights together, aligned with the center of your chest. Open your arms until they are at shoulder level, making a letter "T" with your body. Contract your chest muscles to return to the starting position. This chest fly works your pectoral muscles.
Step 4
Sit upright near the edge of the bench. Bend your knees, placing your feet flat on the floor. Begin with both dumbbells together, under your legs. Squeeze your shoulder blades toward each each, and raise your arms to shoulder height. Return with control. This rear deltoid fly works the back of your shoulders and your upper back.
Total Body Exercise
Step 1
Sit at the very edge of the bench, holding each dumbbell with your arms extended by your sides. Lift your hips so that your butt hovers above the bench, and you are in a squat position.
Step 2
Bend your elbows and perform a biceps curl, simultaneously straightening your legs to an upright position.
Step 3
Straighten your arms overhead into a dumbbell press.
Step 4
Lower and bend your elbows, bringing them back into the biceps curl position.
Step 5
Straighten your arms as you bend your knees and perform a squat.
Tips and Warnings
- Perform these exercises in sequence. Do this workout three times weekly. Perform three sets of 12 repetitions of each exercise. If you don't have a weight bench, a stability ball, an aerobic step or your bed will suffice. Some companies make adjustable dumbbells, giving you a wider range of weight to work with. Combine your dumbbells with resistance bands to make small, incremental weight changes.
- Only lift as much weight as you can while maintaining proper form. Allow 48 hours between training sessions. Childproof and pet-proof your training room.
Things You'll Need
- Dumbbells
- Weight bench
- Dumbbell storage unit
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