Dumbbells are some of the most versatile equipment pieces you can get.
Luckily, dumbbells are also relatively affordable to buy and don’t take up much space to do at-home dumbbell workouts.
There’s virtually no limit to the way you utilize dumbbells in your weight training.
It’s a good idea to have at least two sets of dumbbells at your disposal – one set of heavy dumbbells and a set of moderate/light dumbbells.
This will facilitate two types of muscle overload responsible for muscle growth – metabolic and mechanical.
Metabolic overload occurs when you fatigue your muscles with a high number of repetitions using light to moderate weight.
You know when you feel that “burn” and pump in your muscles during your last reps of a set? Yeah, that’s it!
What happens is that the muscle cells adapt to the overload and start storing more glycogen (and other metabolites) which can lead to muscle growth.
On the other hand, mechanical overload occurs when you put your muscles under tension using a heavy load and performing an exercise through the full range of motion for a period of time. The longer the time under tension, the more stress and damage is caused to the muscle.
This, in turn, stimulates a repair and growth process on a cellular level that leads to muscle hypotrophy (muscle growth).
You can read a bit more on the topic of muscle growth here.
Dumbells can be used for muscle isolation exercises, compound, full-body, and unilateral movements, for endurance and strength training.
In short, you can’t go wrong with a set of dumbbells.
These 5 dumbbell workouts are the proof.
5 At-home Dumbbell workouts to get stronger and leaner
Short on time? This is the perfect workout for the occasion.
-> Full-body workout
-> Combines endurance and strength
Yet another full-body workout that will push your heart rate up in no time!
It’s a simple but brilliant workout with only 4 movements and 4 rounds.
For this one, you need just a single dumbbell!
And make sure to hydrate well, you’ll be sweating like crazy!
This workout will blow your mind by how long 15 minutes can seem all of a sudden.
On the plus side – it’s short, it’s effective, and will work your whole body!
A workout to burn your legs and butt like no other!
It’s a superset-based, strength-focused workout for a lean and strong lower body.
Plus – you can download it as a PDF and print it out with full instructions.
Let me know if you try any of these workouts and how they went.
Remember to listen to your body and scale the reps or exercises as needed.
5 At-home Dumbbell workouts to get stronger and leaner is written by Lily for workoutfrolic.com