There are unlimited amounts of exercise equipment available on the market that can benefit you in one way or another, though, there are benefits to using dumbbells that other equipment doesn’t touch on.
Dumbbells are effective and make for an easy way to incorporate into any workout of your choosing while giving you a full-body workout. Use a set of dumbbells for your next HIIT, barre, or recovery workout. It’s easy to simply use these traditional workout accessories to your advantage, whether you’re wanting to build more muscle or tone your body. Not to mention easy accessibility and storage abilities.
Benefits Of Dumbbell Training
To help you understand the benefits of working out with dumbbells, we’re going over a variety of different strength outcomes and the inner workings of these strength-building accessories.
You can, in fact, build muscle with just dumbbells. Dumbbells are great for mechanic and metabolic overload, which may lead to muscle growth. Mechanic overload has to do with muscle contractions, stimulating your muscle to repair itself after a workout. An example of this would be a routine of lifting heavy dumbbells. Metabolic overload is working your muscles to the point of fatigue, leading your muscle cells to store more glycogen. An example of metabolic overload is to work out with dumbbells that are less heavy but doing more repetitions until you fatigue your muscles, which can result in building muscle.
Keep in mind that utilizing dumbbell exercises to build muscle should be accompanied by a healthy nutritional meal plan. Don’t fear using dumbbells if you’re not wanting to build much muscle. You’re able to work out regularly with dumbbells without the worry of packing on too much muscle when you’re simply wanting to just tone up.
Strengthen Muscle Tissue
Strengthening your muscles ties into our first benefit of building muscle with dumbbells, but doesn’t necessarily require as much force. Strengthening your muscles doesn’t require throwing around heavy weights and lifting until you can’t physically do any more. Simply lifting dumbbells at any weight level can help strengthen your muscle tissue, which inturn can help reduce injuries and provide you with other benefits.
Ashley Wiater, a physical therapist at Harvard-affiliated Massachusetts General Hospital, says, “Muscle strength is important to help reduce injuries, most notably falls.” She continues with, “Inactivity causes a loss of muscle protein, resulting in a decrease in muscle strength. Without continued strength and resistance training, the rate of muscle mass decline is much greater.”
In a 2017 study, researchers studied the maximal strength performance and muscle activation of nineteen trained men performing exercises with the bench press, tricep extensions with dumbbells, barbell, and machine modalities over multiple sets. In their discovery, researchers came to the conclusion, “…the DBP [dumbbell] elicited significantly greater BB [biceps brachii] activity vs. the SMBP [Smith machine] and BBP [barbell], respectively.”
So, strengthening your muscles with dumbbells is very beneficial even if you’re not focusing on building more muscle, rather igniting more of the physical change in your muscle tissue and allowing you to generate more force.
Working out with dumbbells can lead to greater levels of muscle activation and coordination. For instance, performing a set of bicep curls with dumbbells can help improve your intramuscular coordination, which refers to a single muscle’s action to create force. Additionally, you’re also focusing on the improvement of your intermuscular coordination, which refers to your muscles working together to complete an action and generate force.
Experience Full-Body Exercise
Working out with dumbbells can be incorporated into almost any workout routine, whether you’re focusing just on a dumbbell workout or using them during your treadmill workout. iFit® incorporates dumbbells into many of their studio and global workouts, so you can challenge different muscle groups each day and even learn new ways to use your dumbbells.
Using dumbbells for a workout are pretty self explanatory––basically lifting them up, then putting down. Although proper form takes more attention as you are doing this exercise, using dumbbells are beginner-friendly without having to closely navigate and articulate them.
As a beginner to using dumbbells, you want to pace yourself and not push yourself too hard too soon. Be sure to work your way up in weight without compromising your strength and form. Better yet, consult your physician before starting a new exercise routine so you can avoid any setbacks and get the most out of your new dumbbell workout routine.
One of the joys of working out with dumbbells is their convenience and size. You can store them in a small space or even a closet. And if they come with a mini rack, then you don’t have to worry about them rolling around, creating a tripping hazard.
This brings us to the best dumbbells you can purchase for your home gym: the NordicTrack Select-A-Weight 55 Lb. Dumbbell Set.
NordicTrack Select-A-Weight 55 Lb. Dumbbell Set
Take your workouts to the next level with the best dumbbells for your home gym. NordicTrack’s dumbbell set gives you the ability to have a huge gym rack of different dumbbell weights and sizes all in one without taking much space at all––literally 15-in-1 dumbbell weights. The set of dumbbells even come with your own line-up of personal trainers on iFit. What other dumbbell offers you that?
Dumbbell Home Workout With iFit In Bangkok
Now it’s time to get in a challenging dumbbell home workout with one of your favorite iFit trainers, John Peel. Get a glimpse into John’s Total-Body Circuit workout in Bangkok where he’ll guide you through an intermediate full-body dumbbell workout off your NordicTrack machine. In this workout, you’ll complete four circuits of exercises with 12 repetitions per set––estimated workout time of 4:05.
The iFit workout, Total-Body Circuit, can be accessed on your iFit Cardio app.
Using dumbbells for a workout as been a workout staple for many years, but now understanding their benefits of building muscle, strengthening muscle tissue, improving coordination, all the while getting a full-body workout, even as a beginner, and without having to set aside much space for storing them has made it even more apparent just how necessary they are to have in your home gym. And with the NordicTrack Select-A-Weight 55 Lb. Dumbbell Set on the market, you’ll experience elite strength-training at home like you’ve never experienced before.
Experience more dumbbell home workouts on iFit! Simply log in to your iFit account, and explore even more exercises you can do with your dumbbells.