Dumbbells for women: varieties, choice of weight, exercises

The choice here depends entirely on your training goals. To keep your body in good shape while doing fitness, one-piece equipment is suitable. They are available in different designs and can have disc, round or hexagonal weights. The latter has an important advantage: it is guaranteed not to roll anywhere if you place it on the floor. Some manufacturers offer other forms.

If you are seriously interested in strength training and building muscle mass, collapsible models are a must. For arms, legs, and body you need shells of different weights, and over time you will begin to work with increased weight. A set with removable pancakes will be relevant for quite a long time. And after a couple of months, the one-piece options will turn out to be too light for effective training, and you will need to buy new ones.

We recommend reading: Dumbbell rows to the lower back

Dumbbells for women: what weight to choose, trainers' recommendations

Today, sports paraphernalia stores offer a huge selection of equipment of different sizes and weights. Often, customers are faced with the question of what weights to buy for certain sports and what weight of dumbbells to choose for a woman? To answer them, you need to understand in detail the purposes of using this projectile.

Criteria for choosing dumbbells

The main criteria that you should pay attention to in order to make the best choice of weights for women are:

1. Type of construction (collapsible parts or solid projectile).
2. Weight.
3. Ease of use.

Solid dumbbells are a design that consists of a metal bar with two balls at opposite ends. A significant disadvantage of the monolith is the inability to adjust the weight of the projectile.

However, this kind of dumbbells have a number of advantages:

• The monolithic design is more convenient to handle; there is no need to constantly assemble and disassemble parts.
• Dumbbells are less dangerous.
• It is much more convenient to hold the bar of a solid weighting material.

Answering the question of what weight of dumbbells to choose for a woman in this case is problematic. Because for a beginner athlete, a lighter equipment is purchased, and for a trained athlete, a heavier one.

Despite all the advantages of a monolithic design, collapsible dumbbells are still considered the best choice. They, in turn, are divided as follows:

1. Classic ones - a solid bar and plates, like those attached to a barbell. Their weight ranges from 1.5 to 10 kg. They are secured with special locks.
2. Variable weights have small dials and levers to change the weight. Such projectiles are produced with clamps that fit onto the bar and other components.

We advise you to read: Pulldown of a vertical block behind the head

For home workouts

It is quite obvious that depending on physical fitness and the focus of training, different weights of dumbbells are selected. According to fitness trainers, at the beginning of the training process, the optimal weight of dumbbells for women is approximately the following:

• squats and lunges from 7–10 kg;
• leg swing - 5 kg;
• all types of exercises to work the muscles of the chest, back, shoulders, biceps and triceps - from 3 to 7 kg.

Before starting active training, it is recommended to start with 2–10 kg of weight; if necessary, the load can be increased over time. The main mistakes made by novice athletes include incorrectly selected dumbbell weights. As a result, this will not only not bring the expected result, but can also injure an unprepared body.

The benefits of exercises with dumbbells

• Muscle strengthening and growth. Exercises with dumbbells allow you to strengthen the entire body, individual muscle groups, ligamentous and joint apparatus. Depending on which parts of the body need strengthening and which muscles need to be enlarged, certain types of exercises are selected. If done correctly and following the basic rules, you can achieve a strong and elastic body.
• Strong immunity. It is known that weak immunity is the source of many diseases, including colds and infections. The main way to strengthen the immune system is not only proper nutrition, but also physical exercise, which helps the body resist various types of diseases.
• Reducing body weight. The advantage of exercises with dumbbells is that such training promotes significant weight loss without causing harm to health and the body as a whole. At the same time, there is no need to follow strict and debilitating diets in order to actively fight excess weight. It is enough to perform the exercises regularly and accurately, and the extra pounds will disappear on their own.

Is it a myth or not that you can quickly remove your stomach and sides? Let's figure it out.

Stretching your muscles and joints is very important. These exercises are available for review.

For weight loss

If the goal of training is mainly to lose weight, then the answer to the question of what dumbbell weight to choose for women will be a weight of 2–3 kg.

To achieve results with dumbbells, you need to exercise 3 or 4 times a week, if possible with rhythmic music. This will allow you not to slow down the active pace of your training. In this case, it is better to purchase a one-piece projectile with a rubber coating for better grip. The rich color of the dumbbell will be a bonus; training will be associated with something bright and joyful.

For tightening and building muscles

What weight of dumbbells to choose for women to tone and build muscles? It is better to opt for collapsible weights with a weight of 2–12 kg or a full row of dumbbells in the amount of 10 pieces. To figure out which is better, you need to study both options in detail. For a dozen dumbbells, you will undoubtedly need a rack. This is not a cheap pleasure and takes up a lot of space.

However, the advantages are:

• saving time, no need to assemble and disassemble dumbbells and be distracted from training;
• there is less chance of injury as a result of falling of a poorly screwed part;
• the ability to quickly change weights and pair training.

In favor of the collapsible design, it is worth noting the compactness of the dumbbell; if it is not needed, it can always be removed, which cannot be done with a whole arsenal of weights. And of course, a significantly lower price for the projectile. Before use, you need to pay attention to how well the structure is assembled so as not to get injured.

To ensure that the product retains its appearance for a long time and does not scratch the floor covering, it is recommended to choose dumbbells with rubberized plates. As for the weight range from 2 to 12 kg, the fact is that gradually increasing load helps to tighten and build muscles.

We recommend reading: Fitness trends 2020

Advantages and disadvantages

Let's start with the advantages, because there are many of them, even if you compare dumbbells with a barbell. Among the main advantages I will highlight:

1. Mobility. The shells can be easily stored in a corner, under a bed or in a closet and do not take up much space.
2. Versatility. You can do almost any exercise with a pair of dumbbells.
3. Autonomy. You will not depend on the hall. A pair of stacked dumbbells is the best solution for those who want to exercise at home without losing the effectiveness of their workouts.
4. Coordination and balance training. Just like when working with weights, training with dumbbells develops balance and balance well, and improves coordination of movements. Other advantages include better development of the core muscles, even when performing exercises not related to the muscle group.
5. Safety. It has been proven that working with dumbbells is much safer than working with a barbell.
6. Greater calorie consumption. Due to the inclusion of additional muscles and stabilizers when training with dumbbells, athletes burn more calories. This is a big plus for those who train to lose excess weight.

Dumbbells have no fundamental disadvantages, although two minor disadvantages are usually identified. The first is the small weights, although this is more likely an incorrect choice of model than a direct drawback of the projectile. Many people evaluate their current level of fitness, so they often select dumbbells with light weights. although in six months they will not be enough and you will have to buy new ones, with more weight. Therefore, it is better to immediately take dumbbells with a large supply, so as not to pay twice later.

The second disadvantage is the price, although I consider it a conditional disadvantage. Good models will indeed require considerable expenditure, but they will last for decades.

For practicing strikes

What weight of dumbbells should a woman choose for her arms when practicing punches? In this case, 0.5-1 kg is enough for beginners and 1 to 2 kg for women at a more advanced level of physical fitness. It all depends on the individual.

Since the training takes place at an active pace, the projectile tends to fly out of your hands at any moment. Therefore, the main requirement for dumbbells is a comfortable, rubberized handle that will be held tightly in the hand.

Why not just provide an “approximate” weight?

Because it is different for everyone. It depends on a huge number of factors: training experience or lack thereof; respectively, proficiency/non-proficiency in the technique of performing exercises; preparedness of the articular-ligamentous apparatus; development of muscle fibers; the presence/absence of a person who can “insure” you; Your genetic inclinations and even your banal mood and level of “vitality” on the day of training.

This list can be continued endlessly, but I think you understand why, as a rule, the weight of weights is not written in training programs - for some it will be too large, and for others too small. An exception would be a situation in which a trainer draws up a program for a client with whom he works on an ongoing basis. In this case, it is realistic to indicate the approximate weight.

Special recommendations and care

In some cases, it is better to postpone training with dumbbells or train with caution:

1. The weight of dumbbells for beginner women should be minimal. Trainers note that people always try to increase the load when the body is not yet ready for it.
2. If you have an injury, you must first fully recover. If the process of remission has begun, they begin work only with the permission of the doctor, with minimal stress on the body.
3. Pregnant women are allowed to exercise only after consulting a doctor. Training is best done outdoors, and the weight of the dumbbell should not exceed 2 kg.

In order for sports equipment to retain its original appearance longer and be used for a long time, it is important to ensure proper care:

• Do not get the dumbbells wet; just wipe them with a dry or slightly damp cloth.
• If the removable plates are not rubberized, their threaded interior and neck tips will need to be lubricated from time to time.
• During use, do not throw the dumbbells; over time, they can become damaged and become unusable.

The weight of dumbbells for women should be selected in accordance with the age, health and physical fitness of the athlete.

Calculate your ideal sports weight!

By including exercises with dumbbells in your workout, you can quickly achieve the desired result, lose weight, tone your muscles, and so on.

For women who are in excellent physical shape, exercising with weights will allow them to stay in shape without grueling workouts.

The best workout program for men

As a rule, exercises with dumbbells for men are a serious strength load. All exercises are best performed in three approaches, each with 8-12 repetitions.

For men, in addition to the back muscles, it is especially useful to pay attention to working the muscles of the legs and arms

The most effective leg exercise is forward lunges:

• Straighten up, feet shoulder-width apart.
• Take a step forward and kneel at a 90-degree angle, with your other knee almost touching the floor.
• Straighten your leg and take the starting position.

Another leg exercise is sitting up on your toes:

• Sit on the edge of a fitness ball or chair, legs apart 10-15 cm wide.
• Place the dumbbells on your knees and hold them throughout the exercise.
• Raise your feet on your toes until you feel tired.

To work the triceps, one of the best options is the bench and seated press.

The seated press is performed as follows:

• Take the original position sitting on a chair. Raise your hand with a dumbbell above your head.
• Smoothly bend your arm at the elbow and lower it behind your head.
• Also smoothly straighten your arm and return it to its original position.

The bench press is performed similarly, but the starting position is lying on the floor. Hands with dumbbells are raised above your head and lowered behind your head, and then returned to their original position.

The trapezius muscles are most effectively worked with vertical lifts and shrugs.

• Straighten up, place your feet shoulder-width apart, bend your knees slightly.
• In this position, lift the dumbbells with your elbows bent to your chin.
• Hold your hands in this position for a couple of seconds and slowly return your hands to their original position.

Shrugs (shrug):

• Straighten up, feet shoulder-width apart, knees slightly bent.
• Relax your arms and, raising your shoulders, shake them a little. Stay in this position for several seconds.
• Relax your shoulders and repeat.

When performing the exercise, it is important to ensure that your shoulders are not pulled back; they should be raised vertically. The following exercise is very useful for strengthening the pectoral muscles: The following exercise is very useful for strengthening the pectoral muscles:

The following exercise is very useful for strengthening the pectoral muscles:

• Lie with your torso on the bench, back straight, feet on the floor, but buttocks should be completely on the bench.
• Hold a dumbbell in each hand and straighten your arms.
• Alternately place your hands behind your head, making swings.
• Perform all movements smoothly so as not to pull the muscles or damage the tendons.

For women, one of the weakest points is the back. It is not for nothing that it is the first to make itself felt during pregnancy as the load on it increases.

For example, a bent over row exercise is performed as follows.

All movements are performed smoothly without jerking to avoid injury.

Another exercise for the back is pulling while lying on an incline bench. The nature of the movements is similar to the previous one, it consists of the following stages.

The angle of the bench should be 45 degrees. Lie on a bench with your stomach down, holding dumbbells with both hands

It is very important to keep your back straight and look forward. Perform an upward pulling movement, also pulling the dumbbells towards the lower back

Lower the dumbbells smoothly down while inhaling. To keep your back straight, you can rest your feet on the floor.

The back press is very effective for the pectoral muscles.

By varying the inclination of the bench, you can change the load on individual muscles. If the bench is horizontal, the upper part of the chest works, if the tilt is head down (negative), the lower part and triceps work.

Execution order:

1. Lie down on a bench and take dumbbells.
2. Keep the dumbbells as close to the body as possible, elbows should be apart.
3. As you exhale, press the dumbbells upward, tensing your chest muscles as you move.
4. Carefully lower the dumbbells. You should not go very low, otherwise shoulder pain may occur.

1. Lie down on a bench and take dumbbells. First, press the dumbbells up, and then perform spreading movements from this position.
2. Turn the dumbbells to the sides and lower them to the sides. Lower the dumbbells until you feel a stretch in the outer part of your chest. Elbows should be slightly bent.
3. Return your hands to the starting position; for optimal muscle function, it is better to slightly not complete the movement.

Despite the apparent simplicity of this type of equipment and the exercises performed with it, dumbbells are simply irreplaceable for basic training. Those who want to achieve beautiful muscle definition cannot do without them.

You will find a selection of exercises with dumbbells, as well as the technique for performing them, in the following video:

Training with dumbbells increases blood flow and improves blood supply to the heart, restores ligament function, improves lung function, and helps improve metabolism in the body.

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 mood).

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.

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.

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.

Selection of weight depending on the goal

When selecting dumbbells, you should decide on your goals:

1. Muscle gain
2. Weight loss
3. General strengthening workouts for muscle tone.

Workouts for muscle gain include a medium rep range (12-15) and rest between sets of 60-120 seconds.

That is, the dumbbells must be suitable for performing the exercise with correct technique for 12-15 repetitions.

Start with light weights and make sure you're doing it right. If you can do more than 15, increase the weight. If doing it 12 times doesn’t work, reduce it.

The last reps of the set should be noticeable and fairly heavy. This is the only way you will get the desired effect.

If the goal is weight loss or a toned body, you can choose smaller dumbbells.

These workouts are more intense to expend more energy during the workout. And doing this with heavy weights is not so easy.

The range of repetitions per set is from 15 to 20. In selecting the weight, follow the above principle.