As gyms are unlikely to reopen for a while due to COVID restrictions, home gyms have become a hot topic. Apart from regular gym goers, many people who have never been to a gym before want to stay fit now that they are spending more time at home. One of the most common pieces of strength and fitness equipment is the dumbbell. This is basically a small, but easy to use, hand held weight. However, with so many types available, what should you look out for before buying one? Which dumbbells are right for you? Let’s check out the following guide!

Types of Dumbbell

1. Fixed type

The most common type is the traditional dumbbell with a fixed weight as low as 0.5kg. It is suitable for beginners and for aerobic training. Choose the weight that suits you.

2. Combination type

Unlike fixed dumbbells, this type is made up of a core and a bar, which can be replaced to adjust the weight of the bar, and the core can be assembled by itself and fixed with a nut and a screw. However, this makes dismantling more time-consuming.

3. Adjustable type

The most popular type of dumbbell in recent years is designed with special fasteners to connect different combinations of weights. This means you can change the weight instantly, without having to reload the bars each time or buying a stack of dumbbells of different weights. The adjustable dumbbell saves, space, time and money.

	Fixed type	Combination type	Adjustable type
Type	Mainly rubber coated	Consist of a core and bar and weighted plates fixed with nuts	Snap-on design with different levels in the series
Weight switching speed	Weight is fixed	Slower	Faster
Space usage	Depend on the size and number of dumbbells	Medium	Low
Training mode	Aerobics and weight training	Weight training	Weight training
Durability	High	Medium	Fair
Price	Varies	Medium range	High range

Benefits of home dumbbell workouts:

Free weight training refers to training using free weights such as dumbbells, as opposed to using fixed equipment. This training method has the following benefits:

• Calorie burning: Dumbbell training can help you burn calories and promote fat loss. Weight training itself can increase your metabolism, allowing you to continue burning calories during and after your workout. Additionally, dumbbell training often involves multi-joint movements and engages large muscle groups, which further increases calorie expenditure.
• Functional muscle development: Free weight training promotes balanced development of muscles throughout your body. This training method allows you to target different muscle groups, achieving balanced development in various parts of your body and helping improve overall symmetry.
• Delaying aging: Fitness training can help slow down the aging process. Moderate exercise promotes metabolism, increases blood circulation, and enhances oxygen supply and nutrient absorption in the body. This helps maintain the function of organs and tissues, slows down tissue degeneration, and reduces the risk of common age-related diseases.
• Reducing pain: Core muscles, including the muscles in the abdomen, waist, and pelvic area, are the central part of the body. Free weight training requires the engagement of your core muscles to stabilize and support your body, thus improving core strength and stability. This is crucial for improving posture, reducing back pain, and enhancing overall exercise performance.
• Improving mental health: The mental health benefits of exercise have been widely recognized. Exercise releases chemicals in the body such as dopamine, serotonin, and endorphins, known as "feel-good hormones," which can elevate mood, reduce stress and anxiety, and improve sleep quality. Maintaining a positive mental state is essential for staying young and vibrant.

When beginners use dumbbells for home workouts, here are some recommended exercises and sets to target different muscle groups throughout the body:

Dumbbell Squats: Stand upright with dumbbells held at shoulder level, then bend your knees and squat down until your thighs are parallel to the ground, then stand back up.

It is recommended to perform 3 to 4 sets of 8 to 12 repetitions each.

Dumbbell Deadlifts: Stand with your feet shoulder-width apart, hold the dumbbells in your hands, then bend your waist and knees, placing the dumbbells in front of your legs. Using the strength of your legs and lower back, lift the dumbbells until your body is upright.

It is recommended to perform 3 to 4 sets of 8 to 12 repetitions each.

Dumbbell Bench Press: Lie on a flat bench, hold the dumbbells in your hands, and extend your arms to lift the dumbbells. Slowly lower the dumbbells to your chest and then push them back up to the starting position.

It is recommended to perform 3 to 4 sets of 8 to 12 repetitions each.

Dumbbell Single Arm Row: Assume a kneeling position with one hand grabbing onto a chair or sofa backrest and the other hand holding a dumbbell. Use the strength of your arm to pull the dumbbell toward your body, then lower it back down. Then, switch hands and repeat the movement.

It is recommended to perform 3 to 4 sets of 8 to 12 repetitions each.

Dumbbell Shoulder Press: Stand with your feet shoulder-width apart, hold the dumbbells in your hands, and bend your arms to position the dumbbells next to your shoulders. Then, exert force to push the dumbbells upward until your arms are fully extended.

It is recommended to perform 3 to 4 sets of 8 to 12 repetitions each.

These exercises can cover the major muscle groups in the body. For beginners, it is recommended to use lighter dumbbell weights and ensure proper form and technique. Additionally, remember to rest for about 1 minute between each set of exercises to allow the muscles time to rest and recover.

Home Dumbbell Fitness Precautions:

Beginners should start with about 20 to 30 minutes of exercise each session: For beginners, it is recommended to spend 20 to 30 minutes each day engaging in full-body fitness activities, including dynamic warm-up, dumbbell training, and stretching exercises. Over time, you can gradually increase the duration of your daily workouts, adding 5 to 10 minutes per week, allowing your body to gradually adapt to longer training sessions.

If you are unable to engage in a long workout continuously, you can also spread your training time throughout different periods of the day. For example, do some exercises in the morning and the remaining part in the afternoon or evening.

In addition to the daily workout time, it is essential to schedule rest days for yourself. Rest days allow your body to recover and repair, avoiding overtraining and injuries.

Beginners should train in a moderate manner, avoiding excessive strain on the body. Start by selecting lighter dumbbell weights and gradually increase the difficulty and weight. During the adaptation period, you can perform fewer sets and repetitions and gradually increase them over time.

Most importantly, set realistic goals and listen to your body. If you experience any discomfort or pain, stop exercising and seek medical and fitness professional advice.

Before choosing a dumbbell, consider your strength and which muscles you need to target for weight training. Check out the above criteria to match the appropriate training programme to help you build a better body at home!