How to choose dumbbells according to your weight, age and endurance?

Training goals

Women may have several goals for which they are ready to buy several iron pets for their home. For example:

1. Lose weight and tone muscles.
2. Tighten your muscles and gain some muscle mass.
3. Practicing striking techniques “shadow boxing” for martial arts lovers.
4. You just like training with dumbbells, but you don’t yet know how exactly you will train. Perhaps you will make your choice after reading this article.

Let's consider what weight of dumbbells to choose in each of the listed cases.

How to choose the right fitness equipment for a healthy lifestyle fan

Sports stores offer a wide selection of dumbbells that are suitable for most fitness exercises. There are usually two types of projectiles: solid and collapsible. Dumbbells of the first type are a monolithic structure, while the weight of collapsible models can be adjusted. The second option is optimal for advanced athletes and beginners who demonstrate rapid growth in physical performance.

When choosing dumbbells for strength fitness, pay attention to their shape. Most deep chest exercises are done while lying on your back, but over time you may want to tone up your arms.

That’s when hex dumbbells, which are convenient to use while lying down, will come in handy. If you plan to limit yourself to strengthening the pectoral muscles, do not pay attention to this parameter.

As for the weight of dumbbells, it is determined based on the ultimate goal of the exercise. If you need fitness to maintain good shape and well-being, use equipment up to one and a half kilograms. The same can be advised for beginners who are not yet familiar with strength exercises. If your goal is to gain some muscle and make your figure more athletic, give preference to dumbbells weighing more than 1.5 kg.

For proper training, you will need a comfortable gymnastics mat. Its non-slip surface made of elastic material will reduce the load on the spine when performing exercises in a lying position. It is also advisable to get a fitball and a special adjustable bench. This set of sports equipment will allow you to get the most out of your activities.

There are two main types of dumbbells on sale.

Solid dumbbells

These simulators are two metal balls connected to each other by a stylus. It is impossible to change the weight of such a simulator, so if you like this option, you should purchase a whole set of dumbbells with different weights. There are several advantages of solid dumbbells.

• Choosing such dumbbells for women is beneficial when several people in the family are involved in fitness. Thanks to the presence of several pairs of simulators, classes can be organized at the same time. Joint sports training will be more fun.
• One-piece dumbbells do not need to be constantly assembled and disassembled, which makes them easier to handle. In addition, when using such models, there is no risk that an incorrectly secured plate will fall off the lock during the exercise and cause injury.
• One-piece models of different colors can be found on sale. Bright dumbbells stimulate the desire to do fitness. After all, hands are drawn to colored things.
• Such models have a neck that is comfortable for a woman’s hand, so it is more comfortable to practice with them.

Collapsible dumbbells

Such simulators are good for their versatility. If the question is which practical dumbbells to choose for women, then this option will be the ideal answer. Over time, you can purchase additional weights and a bar for collapsible barbells to expand your range of exercises. For those who decide to buy collapsible models, a few tips will be useful:

• In sporting goods stores you can find collapsible dumbbells with plastic plates containing sand inside. But these models cannot be considered comfortable and safe, since they are quite fragile.
• If you need to choose comfortable dumbbells for women, you should take a closer look at models with a rubberized bar.
• When choosing collapsible dumbbells, you need to pay attention to the shape of the pancakes. The most convenient is the use and storage of models with pancakes in the shape of polygons, since they do not roll out of place. Purchasing a collapsible model immediately solves the question of what weight of dumbbells a woman should choose, so such a machine can replace a whole set of dumbbells of varying weights. It is dumbbells that are in greatest demand among home fitness enthusiasts.

Dumbbells for weight loss

Along with choosing the weight, we will help you decide what and how to do with the newly purchased dumbbells.

To lose weight, you need to choose a light weight. For women, 1 weight option will be enough, for example, 2 kg. With this weight you will need to train 3-4 times a week, preferably with rhythmic music to constantly maintain the tempo of the workout.

The dumbbell should be solid, rubberized, colored (the latter is to lift your spirits).

Turn on the music and start doing various exercises with this weight. Don’t forget to do the same without weight before doing this - this will be a mandatory warm-up.

The following exercises are suitable for women:

• Lunges with dumbbells on the legs and buttocks.
• Various types of squats (classic, plie, with weight on the chest, etc.).
• Russian crunches with a dumbbell for the abs. In addition to regular crunches.
• Bicep curls at the elbow while standing.
• Raising arms with dumbbells to the sides (across the sides) onto the shoulders.
• Raise dumbbells in front of you with each hand alternately, not the front of your shoulders.

If you buy a step platform, you can also do step aerobics with dumbbells.

Combine these exercises and get 7 sweats off! You will see the result in 1-2 months! At a minimum (even if you don’t follow a diet), you will feel great, have a good mood and tone your muscles.

Do 10-15 repetitions for each exercise. Number of approaches: 3–4. You can do exercises in a circle. That is, according to each person’s approach, then all over again. You will need to make 3-4 such circles. Rest between sets should be minimal.

https://youtu.be/_uHN77MUsrg

By the way, if we are talking about 2 kg, then you can take bottles of the corresponding volume. This is in case you are really tight on money, but want to study. And instead of a step platform, you can use a low, stable stool. Keep in mind that the stool can slip out from under your feet, fall, or break. In this regard, the step platform is many times better and more reliable. And holding bottles is not as convenient as dumbbells.

Fitness training at home

Home fitness classes are initially designed so that all major muscle groups participate in the movements. Before starting to perform the above elements, you need to do a warm-up to speed up blood circulation and warm up the muscles before work. Joint exercises are used as a warm-up:

• Stand with a straight back, arms with dumbbells extended down along the body. Bend your arms at the elbow joints, pulling your fists towards your shoulders. Then they squeeze the shells up and spread their arms to the sides to shoulder level. Lower the dumbbells down and repeat the exercise without a break. In total, do 3 approaches 15 times.
• From a standing position, raise your arms up, moving them in front of your body and keeping them straight. In the upper position, bend the elbow joints, lowering the dumbbells behind the back. Afterwards, the arms are straightened and lowered in an arc downwards. Do 3 sets of 15 times.
• Lower your back onto the mat, stretch your arms up in front of your chest, holding dumbbells in your palms. Spread your arms to the sides without touching the floor with your hands. Elbows should be slightly bent. Then bring your arms back in front of your chest. In total, do 3 approaches of 25 times.
• From a standing position, squat slightly, tilt the body forward; dumbbells in hands, lowered down. Keeping the spine straight, spread your arms with dumbbells to the sides and up, raising them to shoulder level, then lower them down. In total, do 3 approaches 15 times.
• From a standing position, perform squats with a straight back. Hands with dumbbells are extended along the body. Do 3 sets of 15 repetitions.
• From a standing position, take a step to the side, shift the body weight onto the supporting leg, bend it at the knee at a right angle. They try to keep the foot straight or slightly turn it to the side. Simultaneously with the squat, raise straightened arms with dumbbells to eye level. Shift the body weight to the center, without putting the leg back, but only straightening it. Hands are lowered down. Then they repeat the exercise, again shifting the body to the side and bending the leg at the knee. Perform 15 repetitions with each limb.
• They lower their backs onto the mat, their feet rest on the floor, their palms clasped at the back of their heads. Raise the shoulder girdle, stretch forward and upward, the lower back remains in place. A total of 3 sets of 25 twists are performed.

Fitness training is supplemented with new elements as needed, focusing on weaker areas of the body. At home, it is recommended to use such simple but effective elements as squats, push-ups, pull-ups, and crunches.

To tighten and build muscles

In this case, you will need collapsible dumbbells weighing from 2 to 12 kg. Or a whole dumbbell row of 10 different dumbbells. What's better? Let's look at this issue.

For the dumbbell row you will also need a rack. This option is expensive and takes up a lot of space in the room.

But it has certain conveniences:

• No need to assemble and disassemble weights.
• Nothing will fall off or unscrew.
• You can quickly change the weight of the dumbbells.
• If you decide to work out with a friend, you can do it together at the same time.

Minuses:

• Price.
• Dimensions.
• They collect dust.

We suggest that you still choose collapsible dumbbells.

Their advantages:

• Cheaper compared to a dumbbell row.
• They take up little space. If necessary, the dumbbells can be disassembled and hidden in different places, as if they were not there at all.

Minuses:

• It must be assembled and disassembled after each change of scales. No matter how much you practice, it will still take some time.
• If the plugs are not screwed on properly, the pancake may fall to the floor. However, this happens very rarely.

Despite the small disadvantages, for home use the choice is obvious - prefabricated dumbbells.

Let us draw your attention to the fact that it is better to take dumbbells with rubberized plates. Firstly, rust will not form at the junction of the plate and the neck, and, secondly, they are more pleasant to the touch and will not clank when dropped. Yes, and they look neater.

And yet, which dumbbells to choose is, of course, up to you.

Why do we need weights from 2 to 12 kg? It's simple - to tone the muscles and increase their volume, the load must progress.

The set of exercises will be slightly different from those given in the previous case:

• Standing dumbbell press.
• Standing dumbbell raises to the sides (lateral).
• Bent-over dumbbell raises.
• Bent over row.
• Front squat with dumbbells.
• Deadlift.
• Plie squat.
• Lunges with dumbbells.
• Flexion and extension of arms with dumbbells.
• Dumbbell bench press.

Exercises are done 8–10 repetitions in 3–4 approaches. You need to start with small weights and gradually increase them. More weight is for exercises on the legs, less weight is for the arms. For women, working out the lower body is especially important.

https://youtu.be/aVLp_m7CsnU

Kinds

Dumbbells are used in weight training. Today there are several types of projectiles:

• Solid cast. Dumbbells consist of two balls, polyhedra. The parts are connected to each other by a handle, which the user actually holds during classes.
• Prefabricated. They consist of a bar, and weights are strung on it one by one. The advantage of prefabricated dumbbells is that the user independently regulates the level of load during training.

The choice of dumbbells is made by the buyer depending on his wishes, level of physical fitness and, in general, on how much he is ready to increase the load in a continuous mode.

Special cases

Sometimes it’s worth holding off on training or doing it with extreme caution:

• If you have had injuries - sprains, you need to decide why you need dumbbells. And, in any case, you will need to work on the diseased areas with minimal weights for some time. By the way, you can start working only after the acute pain is relieved.
• If you want to exercise during pregnancy. You should consult your doctor first. If your doctor allows it, choose light weights from 0.5 to 2 kg. You need to choose a weight so that it is not too heavy for you, but you also feel tension. We recommend exercising in the fresh air to improve aeration of your body and your baby's body.
• Internet articles are full of advice to buy a mat for exercising with dumbbells. However, what exercises can you do with dumbbells on a mat? There are quite a few such exercises. Yes, and a regular carpet will do for this. A mat is needed, but for stretching and other exercises without dumbbells.

Training legs and buttocks with dumbbells

Plie squat. Your feet should be positioned wider than your shoulders. The feet are turned outward. Keeping your back straight, you should perform a regular squat (the dumbbell should be located between your feet at this time). The minimum number of repetitions is 15-20 × 4 sets.

Effective exercises with dumbbells for the buttocks - bending on one leg. Starting position: feet brought together, dumbbells in hands. The body moves forward, one leg (straight) is pulled back. The extreme point - the body and leg form one horizontal line. Hands with weights are lowered down. The exercise is performed alternately 20 times on each leg.

Lunges to the side. Dumbbells are placed on the shoulders or behind the head. The body leans forward, the pelvis moves back. Step to the right - squat. The body weight is concentrated on the right leg. The left leg is absolutely straight. Return to original position. The exercise is repeated for the other leg.

Important: while performing the approach, you must not lift your feet off the floor.

It is recommended to carry out such training with dumbbells three to four times a week. The duration of the lesson is 30-40 minutes.

We should not forget that any workout should end with stretching - this will help avoid soreness.

Dumbbell care

Field of purchase, dumbbells must be stored correctly. Here are some simple tips to ensure that these wonderful sports attributes serve a beautiful woman for a long time:

1. Do not wet the dumbbells (for example, by wiping dust from them); after training, it is better to wipe with a dry cloth.
2. If the plates are not rubberized, lubricate the bar and the inside (threaded) of the plates! If the thread is broken, the dumbbell will become unusable.
3. Don't throw dumbbells on the floor. At some point, something might break off, and the neighbors below won’t like it either.

Here, in fact, are all the basic recommendations on how to choose dumbbells for women. Have fun training!

Benefits and advantages of home exercises

Fitness training will help strengthen muscles, restore their tone, so that the silhouette lines become clearer and more toned, and fat folds disappear. These transformations are possible with regular home exercises, which have a number of advantages.

• Home fitness classes are more accessible. There is no need to adjust your time at the gym to fit your work schedule; you can start training at any convenient time.
• The most common equipment for home exercises is dumbbells. Exercises with them do not require a lot of space and space, and you can sit in any convenient corner of the apartment with maximum comfort.
• Home workouts are very economical financially. They do not require the purchase of an expensive subscription, sports uniform and accessories. But if you can choose any comfortable clothes for studying at home, then you should approach the choice of shoes thoroughly. It is best to purchase good sports sneakers in order to jump and run without risk, and also to prevent the sole from sliding on the floor covering.
• During individual classes at home, girls can choose the exercises they need, focusing on lagging muscle groups. During group classes in a fitness center, the trainer focuses on working out basic muscle groups, and this increases the risk of lagging behind in the development of certain muscles.

A pleasant bonus of fitness training at home will be the ability to select musical accompaniment for your workout from your favorite tracks. Music has a powerful stimulating effect on a person, so a selection of favorite compositions will increase the desire to practice and help you do your best.

Optimal weight of dumbbells for women

Taking into account the weight, physiological characteristics and physical characteristics of each person, the optimal weight of dumbbells may vary. When choosing dumbbells, every woman should know and take into account some important rules and nuances of choice.

If the main principle of exercise for her is to maintain her figure and health, then dumbbells for fitness weighing up to one and a half kilograms for each arm, no more, are considered optimal.

Using this weight, you can always be in shape and not worry about gaining excess weight. If a woman wants not only to maintain her existing weight, but also to pump up her muscles and give them a sporty look, then the dumbbells should weigh at least one and a half kilograms.

Be consistent

Strength training takes time, literally months of training. You need to stay in each phase so that the muscles become stronger and develop sufficiently. As a rule, you will reach the goal of increasing strength indicators no earlier than after 8-12 weeks of active training. Since your body experiences stress during all training phases, you must take care of the recovery period . This means eating right, eating plenty of protein and protein, resting between workouts, stretching, and getting plenty of sleep.