Every individual is different. So they require different dumbbells according to their stamina, skills, physical abilities, and types of exercises they do. Starting with a lighter one and gradually adding weight in small increments is always better. Guide to find the right dumbbell weight.
Right Dumbbell Weight Part One: Assess Your Strength
1. Set Your Weight Lifting Goals
People try to develop single muscle, better curl, or to gain stamina. So, establishing your goals will ease the process of the dumbbell selection process. In general, a larger muscle group requires more weight and small or medium dumbbells are used in biceps, triceps and deltoids exercise. So, writing down your goals in a training session will help you to stay focussed and modify your intentions in case you met your target.
2. Choose Dumbbell According To Your Exercise And Skill Level
Don’t try to imitate others. As mentioned above, dumbbell weight varies according to exercise; you may use 15 pounds for curling, 15-20 pounds for squat and lighter weights for a new practice. Buy dumbbells of multiple loads; start with a lighter one and keep adding weights as you progress. This will make you better choose the right dumbbell weight.
3. Start The Session With A Personal Trainer
No matter how good you are, you need someone who can guide you irrespective of works. Even Swami Vivekananda has a mentor like Shri Ramakrishna. Instead of feeling shy or becoming overconfident consult with a trainer and perform under him/her. He/She will guide you with the weight issues of the dumbbell.
Right Dumbbell Weight Part Two: Putting Your New Dumbbells To Use
1. Choose The Weight According To Your Strength Level
Start slowly with easily manageable dumbbells at first and then add weight as you gain strength gradually. Keep a record of the weights you use; you can use apps also. It will give you an idea of what’s the right time to move on to the next stage. When you get to know the right dumbbell weight, you will know your strength.
2. One Should Know When To Add Weight In Dumbbell Workout
Start adding weights incrementally when your body feels it’s time to add some weight. And you will get to know it when your body doesn’t get tired with the workout you perform with the dumbbells. Sometimes you need to do a different exercise if you are not feeling the strain with the existing dumbbells.
3. Identify When You Are Lifting Too Much
You should know a person should start at the low end of your dumbbell weight lifting range. If you have to perform an exercise with a dumbbell weight of 10 pounds, start with 8-9 pounds. Trust me, it’s ok. Sometimes starting with 10-pound dumbbell may cause an injury. But you should always take care of the amount of weight you can lift.
Right Dumbbell Weight Part Three: Exercising With Dumbbells
1. Learn To Squat With Dumbbells
A dumbbell squat involves holding the dumbbells at shoulder level and bending your knees until they come to a 90-degree angle and returning to the standing position. Keeping knees safe should be your first preference.
2. Right Dumbbell Weight Perform A Glute Bridge Chest Press
Lie on your backs and keep your feet firmly on the floor. Straighten your back and keep your shoulders vertically to your knees with dumbbells in your hand. Lower down one of your arms laterally so that your elbow makes a right angle but keep your forearm in a vertical position.
3. Try A Dumbbell Triceps Extension
Also known as skull crusher is one of the many strength training. The triceps muscles can be exercised by sitting straight on a flat bench. Hold the dumbbells vertically on both sides of your head. Lift the dumbbells slowly by bending your elbows. Keep lifting until your hands are straight and above your head. Using right weight dumbbells is important in this case because if it falls it may hurt you.
4. Practice A Dumbbell Bent Over Row
Stand with one of your feet and another knee slightly bend over a bench, keep your back straight and hold your arms straight below your shoulders. Now slowly move your elbows horizontally to your spine. Then bring your weights back to its initial position and keep repeating.
Conclusion For Right Dumbbell Weight
It is crucial along with the right exercise. In this context, we have discussed how to perform various exercises using the correct one to get a better result without getting hurt.