Dumbbells

Dumbbells: Ultimate Versatility

Dumbbells are one the most versatile pieces of gym equipment, making them perfect for a home gym. They offer an effective strength training workout, can target various muscle groups, and can be used for a wide range of exercises. 

Use Them Anywhere

Dumbbells on their own are pretty compact, meaning they dont need to take up a lot of space, and you can move them around to any area in your home. Whether you want to use them in your home gym, take them outside, or workout in front of the tv in your living room, dumbbells are perfect for an effective do-anywhere workout. 

Full Body Workout

Dumbbells are the ultimate full body workout companion. You can do almost any exercise with them, targeting any muscle group. A significant advantage is also the ability to do unilateral training, or training one side at a time. This can ensure you’re working out both sides equally, without one side compensating, and can improve stability. 

Storage

Dumbbells are pretty easy to store, especially if you only have a few. You can stick them in a closet, under the bed, or in a corner. If you have many of them, you can invest in a dumbbell rack for organized storage. Some dumbbell sets even come with racks included!

Low Maintenance 

Dumbbells are a very low-maintenance piece of equipment. Simply clean them off after a workout and you’re done! No need to lubricate any components and no part replacements. They also last significantly longer than other pieces of equipment, such as treadmills and machines.

Types of Dumbbells

With a wide selection of dumbbells and dumbbell sets, how do you know which to buy? There are a few different types of dumbbells to know about. Adjustable dumbbells make it easy to switch between weights and mean you only need to have one set. However, they can sometimes be a little clunky for certain exercises. 

Neoprene dumbbells are usually the cheapest, but typically only come in lighter fixed weights. 

Cast iron dumbbells are durable, but if not used carefully, they may damage your floors or walls and are prone to rust.

Rubber hex dumbbells are durable and safe, with a rubber coating that minimizes noise and protects flooring. The hex-shaped design prevents rolling and comes in a wide weight range. 

Can I build muscle with dumbbells only?

Absolutely! Dumbbells are one of the most versatile pieces of equipment. You can do a full-body workout and almost every exercise has an alternative that can be done with a dumbbell. According to a 2010 meta-analysis by Schoenfeld and colleagues, there’s thought to be 3 main mechanisms of muscle growth: mechanical tension, metabolic stress, and muscle damage. 

All of these can be achieved with dumbbells! With a range of weights, you can always upgrade when it starts getting too easy. 

Several studies have also shown that free weight training with dumbbells is equally effective in building muscle mass and strength as weight training machines.

What size dumbbells to buy?

The answer to this will vary significantly from person to person, depending on their strength and fitness goals. Ideally, you’ll want more than one set for different types of dumbbell exercises. At least 3 sets is ideal: a heavy set for lower body, medium set for upper body, and light set for accessory movements. A dumbbell set or adjustable weight dumbbells are a great option to give you a range to work with.