Dumbbell Exercise Chart Printable Free - Printable Inspirations Galore! (2024)

FAQs

How do you structure a dumbbell workout? ›

The answer? A resounding yes. Dumbbells are one of the top resistance training tools for both beginners and elite athletes. Their effectiveness at building strength and muscle makes them a staple for any fitness routine – and their storability makes them a staple for any home gym.

Can I build muscle with just dumbbells? Yes, so long as you increase the weight over time. You can absolutely bulk up with dumbbells, but you're going to hit a wall if you don't keep adding weight. Every few weeks, increase the amount of weight you're lifting by 5–10 lb (2.3–4.5 kg) or so to keep those gains going.

Muscle growth does not depend on the amount of weight you lift. It is a myth that one must lift more weight to bulk up. If you're regular and patient with lighter weights, you can achieve similar results.

Engage your abdominals drawing the belly inward towards your spine. Pull the right dumbbell up toward your right hip bone keeping the weight close to your side. Slowly return it to the floor and repeat with the left dumbbell.

Heavy Weights. For beginners, Ben recommends trying five to 10 pounds for light weights, 10 to 20 pounds for medium weights, and 15 to 30 pounds for heavy weights—or simply starting with five-pound weights for each exercise and working up from there.

Dumbbell Size For Beginners

It's recommended that beginner weightlifters lift lower poundage for more reps. For instance, a good beginner workout includes lifting two- to three-pound dumbbells in each hand for 12 to 15 reps. If the weight feels too light, you can always increase the number of reps.

“People think they have to do a lengthy session of resistance training in the gym, but that's not the case,” said study author Professor Ken Nosaka. “Just lowering a heavy dumbbell slowly once or six times a day is enough.”

Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and can be as effective as three sets of the same exercise. As you get stronger, gradually increase the amount of weight.

What are the 5 most important dumbbell exercises? ›

The five compound moves are nothing new or flashy, but they're some of the best exercises to build strength and muscle mass. When performed correctly and several times a week, you can gain muscle mass using only five dumbbell exercises: goblet squat, deadlift, bench press, overhead press, and bent-over row.

You can undoubtedly build muscle with 20 pound weights. But you still need to know how to structure your routine effectively. Keep reading for a full session you can do at home or the gym with this equipment and nothing else.

Any weight can build muscle, the question is more like to what degree and also with what kind of aid. Fun fact. 5 lbs is less weight in almost any plane of motion, than that required for a casual swim, and certainly for walking, hiking, climbing, bear crawling and a bunch of other very easy calisthenics movements.

No matter how many reps you're completing per set, most fitness experts recommend performing between two and six sets for each exercise. Anything below two sets may not challenge you enough; anything over six sets could lead to overworked muscles.

The concept of this method is very simple and you do four days of strength training, two days of cardio, and one day solely of mobility. The four-day strength training of the 4-2-1 method helps you maintain and shape muscle mass- mainly if you are dieting to lose weight and want to avoid loss of too much muscle.

If it's one solid piece it's just 20 pounds total, like the hand dumbbells. The ones you lift over you head, have plates you put on each end and those would be 20lb each. If it's one solid piece it's just 20 pounds total, like the hand dumbbells.

To gain muscle: Three or more sets of 6 to 8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises. For health and endurance: One to 3 sets of 12 to 16 reps using enough weight that you can only complete the desired reps.