Should Beginners Buy Dumbbells? A Physical Therapist Explains the Necessary Weight and How to Choose for Home Workouts
Is a dumbbell necessary if I'm working out at home?
I don't know what weight of dumbbell I should buy.
Beginners in strength training often struggle with choosing dumbbells.
Hello, I'm Midori.
I hold a physical therapist license and have studied body mechanics and exercise.
To give you the conclusion first, dumbbells are recommended for beginners who want to continue home training.
However, there is no need to buy dumbbells that are too heavy from the start.
In this article, I will clearly explain why dumbbells are recommended for beginners and how to choose the weight and type.
Conclusion: Dumbbells are recommended if you want to continue home training
You can train your body with bodyweight exercises like push-ups and squats.
However, as you continue training, your body will get used to the same movements.
To grow muscle, it is important to adjust the load as your strength improves.
With dumbbells, you can incorporate weighted exercises, which greatly expands the range of your home workouts.
For those who want to continue serious strength training at home, dumbbells are one of the pieces of equipment you should have.
Why dumbbells are recommended for beginners
The advantage of dumbbells is that they can train a variety of muscles.
For example,
Chest with dumbbell press
Shoulders with shoulder press
Arms with dumbbell curls
Back with dumbbell rows
Legs with goblet squats
You can use dumbbells for full-body training.
It is difficult to place large training machines at home, but dumbbells can be stored in a relatively small space.
A major benefit of dumbbells is that you can train multiple muscle groups with a single piece of equipment.
What weight of dumbbells should a beginner choose?
"Beginners should just buy 5kg dumbbells."
"Men should start with 10kg."
I do not recommend setting a uniform weight for dumbbells like this.
This is because the appropriate weight varies depending on the exercise and your strength.
For example, the weight you can handle for a dumbbell curl to train your arms is very different from what you can handle for a squat to train your legs.
As a general guideline, start with a weight that allows you to perform the target number of repetitions while maintaining proper form, feeling that the last few repetitions are difficult. start with this.
If you choose a weight that is too heavy and your form breaks down, you need to lower the load.
Perspective of a Physical Therapist: Prioritize Form Over Weight
Beginners in strength training sometimes make the mistake of setting their goal as lifting heavy dumbbells.
However, if you prioritize weight too much, you are more likely to use momentum, which makes it difficult to apply the appropriate load to the target muscle.
Also, repeating exercises with poor form increases the strain on your body.
First, check your movements with a light weight.
Once you can maintain proper form, increase the weight little by little.
As a beginner, prioritize "whether you can move correctly" over "how many kilograms you can lift."
Which is recommended: fixed or adjustable dumbbells?
Dumbbells are broadly divided into fixed and adjustable types.
Fixed dumbbells have a set weight, and their advantage is that you can start training immediately.
On the other hand, as your strength improves, you will need to buy new dumbbells with different weights.
Adjustable dumbbells allow you to change the weight with a single dumbbell.
Because you can adjust the load to match your exercises and strength, they are characterized by being easy to use for a long time.
If you plan to continue working out at home for a long time, I recommend adjustable dumbbells.
Since you don't need to line up multiple dumbbells, it also helps save space.
Points for choosing adjustable dumbbells
When a beginner chooses adjustable dumbbells, it is important not to judge them by weight alone.
Points you should check are:
・Ease of changing weight
・Maximum weight
・Ease of gripping the handle
・Size of the dumbbell itself
・Storage space
is what they are.
Especially for home training, the ease of changing weight is important.
If you have to attach and detach many plates every time you change exercises, you may find training to be a hassle.
Types that allow you to change weight in a short time, such as dial types, are well-suited for home training.
Summary | Consider dumbbells if you want to continue home training seriously
Even for beginners, dumbbells are recommended if you plan to continue home training.
With dumbbells, you can incorporate exercises to train your entire body, including your chest, shoulders, arms, back, and legs.
Do not decide on a uniform weight; start with a load that allows you to maintain proper form.
Also, if you are thinking about long-term use, adjustable dumbbells that allow you to change the weight are convenient.
Creating an environment where it is easy to continue working out is also an important preparation for changing your body.
100-Article Roadmap for Beginners
If you are wondering, "What should I read next?", please take a look at our 100-article roadmap for strength training beginners.
We have systematically organized everything from basic knowledge and equipment selection to nutrition and rest so that beginners can learn in order.
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Thank you for reading until the end.
In this note, the author, who holds a physical therapist license, shares information useful for strength training beginners in a 100-article roadmap format.
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