Strength Training Tips for Beginners: 5 Ways to Get the Most Out of Your Dumbbell Workouts by Dawn Taylor

Fitness
3 years ago

Strength Training Tips for Beginners: 5 Ways to Get the Most Out of Your Dumbbell Workouts

Cardio is very important for heart health and for losing weight, but a lot of people are unsure how to tighten and tone their muscles. Body weight is fine for many exercises, but nothing will tighten up your muscles like a good set of dumbbells. Here are a few tips to get the most of your dumbbell workouts:

  • If you are a gym member, sign up for a personal training session to learn how to perform the exercises. And also learn how to get the specific results you are going for (tank top arms, toned legs, etc.). If you aren't a gym member, YouTube has thousands of how-to videos, but be sure to look at the credentials of the person posting so you know they have some expertise.
  • Always warm up with at least five minutes of dynamic movement to warm up your muscles. This prevents injuries and gets your blood flowing before using weights. You can walk, jog, use the elliptical, whatever it takes to get things warm. It also helps to do a set of whatever exercise you are doing without the weights first. The warm-up set will mimic the weight set as a rep in itself.
  • Once you learn the fundamentals of using dumbbells, slow down your range of motion, especially on the return. For example, when you bend the elbow to bring your forearm up for a biceps curl, pause for a second then slowly return the weight (eccentric contraction) to the starting position. By doing this your targeted muscle group will work harder during the movement, which will lead to better results. In an overhead shoulder press, the push movement up over your head would be then followed with the slower movement back down to starting position. Think of it this way – when you push or pull at the start of any dumbbell exercise, you then pause and slow the return of the weight to the starting position. Push or pull equals exertion. Return equals slower, controlled movement. This simple tweak will give you better results and more defined muscles.
  • Use your mind as much as your muscle. Breathe on exertion (again, push or pull movement) and then as you slow down the movement during the return of the weight. Think about the muscles you are using and put your mind to muscle. It helps with the exercise as you focus on the contraction and extension of the muscles.
  • Mix cardio with dumbbells. For example, do a superset with jumping jacks first then go right to your weight set. This combination gets your heart rate up, burns more calories – even at rest – and leads to more efficient workouts.

These tips will improve your current dumbbell workouts, and your results will be visible.

The content on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on 30Seconds.com do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get inspiration in your newsfeed daily. Inspire and be inspired.

Related Products on Amazon We Think You May Like:

30Second Mobile, Inc. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

No Dumbbells Here: How Strength Training Can Build Your Brain!

Don't Be Afraid of Dumbbells: Hand Weights Are a Smart Way to Exercise

Strength Training: How & Why You Should Add Strength Training to Your Cardio Fitness Routine

Circuit Training: The Benefits of Circuit Training & How to Design Your Circuit Workout

Tribe
Great tips, needed this!
Elisa Schmitz
So interesting how important the breath is, even when lifting weights. I'm used to this in yoga but hadn't considered it much beyond that. Thank you for your insights, Dawn Taylor !
Dawn Taylor
Yes, and it feels unnatural at first, but the difference once you employ the breathing properly makes a huge difference. Elisa All Schmitz 30Seconds you're welcome
alvina45
Nice blog. In the world of technology nowadays writing service is available easily and students can avail of these services at a reasonable cost. The custom writers help students in their careers and can write papers on difficult topics. The proofreaders online help service is also available for UK students at a low price. Some university students can contact online writers to get help in weekly assignments.

join discussion

Please login to comment.

recommended tips

Mental Health Awareness Month: 8 Mental Health Tips From the Experts

What Does Happy Look Like? 8 Characteristics of Happy, Prosperous People

Mental Health Stigma: Are You Part of the Problem & Misunderstanding of Mental Illness?

Spring Into Well-being: 15 Inspirational Tips for a Healthier You