The Power Of Free Weights And Dumbbells

Last updated on : June 25 2021

Dumbbells - Little Wonders

Dumbbells or hand-held free weights are small pieces of weight-training equipment. They are useful for women because they target specific areas of the body and build overall strength.

They come in different sizes, weights, and types, making them accessible and fun choices. Add a bit of girly flair to your workout session, go ahead, and pick a pair of stylish, colorful ones.

These little wonders are more affordable than other pieces of gym equipment. So you can buy a range to suit your every exercise need. They are used comfortably at home and add resistance to aerobic exercises, like cycling on a stationary bike or running on the treadmill.

Reasons to Start Using Dumbbells

Still, need convincing? Check out these solid ideas for working out with these little weights. 

You get a more sculpted shape.

Sure, cardio workouts are essential; but only doing cardio is not enough. When you want a tight, fit frame with curves in all the right places, you need to add weight to your exercise regime, and free weights are a perfect choice. 

Weights tone your body and create defined curves by targeting specific areas. Consider talking to your fitness trainer about getting you started on handheld free weights at the gym or home.

You exercise different body parts.

A myth associated with dumbbells is that they are only good for toning your biceps.

The fact is that you can use these small weights to exercise your arms, back, legs, and to build core strength.

Whether you are working towards a sexy butt or trying to shape your calves, they help get you there. Also, since they allow more flexibility and natural movement, your chances of injury during a workout session is massively reduced.  

You gain in strength, not in size.

It's hard for women to obtain masculine bulk with weight training. We have fewer hormones causing muscular hypertrophy (a fancy word for using weights to gain mass) than men. So there is no risk of turning into The Hulk.

Handheld free weights define your muscle tone and build core strength, making you fit from within. Moreover, with a stronger core, shoulders, back, and neck, you get a better posture. All of this reduces pain in the lower back and provides you with a walking tall, confident gait.

You build muscular endurance.

Women who enjoy sports or other physical activities know the importance of developing endurance in their muscles. A tennis match or a game of volleyball requires using your muscles for a prolonged time. Getting them in shape improves your abilities and gives you more opportunity to take part.   

The American College of Sports Medicine recommends using lighter weights for low-intensity workouts and gradually adding weight to enhance endurance. Over time your muscles become more lean, stronger, and burn more fat (even when you bust your caloric intake during your lunchtime splurge with co-workers). 

You burn more fat than cardio.

A 30 min cardio session burns more calories than 30 mins of strength training, but during those 30 mins only. Over the next 24 hours (or days), pumping iron wins hands own.

Research shows that you burn more calories in the hours following weight training than you do after cardio, and this more than makes up for the initial deficit. See here, here and here.

As you gain muscle, you lose fat—even when you are sitting on the couch or at work. For us, that is reason enough to go shopping for these versatile weights.

Yes, curls might get the girls, but increasing your free weight ability with a few extra moves will get you to your goals faster.”

It improves cardiovascular health.

Using these small exercise tools raises your heart rate, thus building cardio stamina.

Improved cardio stamina has numerous benefits. As a result, the American Heart Association recommends it. All of this keeps one of the most critical organs in your body healthy and reduces the risk of heart-related ailments.

You get improved bone strength.

A worrying disease that affects a significant number of women is osteoporosis. Using free weights regularly minimizes your risk of developing this dreaded condition. 

The resistance from their use increases your bone density, reducing the risk of osteoporosis and fractures. Coupled with the right diet and calcium supplementation, starting with dumbbells is a good defense against bone-related issues.

Studies in children, (here and here) show that physical activity, including weight-bearing exercises, result in more bone creation during the years of peak bone growth. 

Similar studies in women and men (see here, here, here and here) show increased bone health and strength achieved through weight-bearing exercises. 

Your mood improves

Weight-training using dumbbells has a positive effect on how you feel.

Workouts of a moderate to high intensity have similar effects on your body as acupuncture. They release endorphins known to uplift mood and prevent pain.

Weights give women more confidence and a positive outlook on life, which, in turn, provides more benefits. Like increased productivity, improved memory, and decreased levels of stress. A virtuous circle!

Tips on Using Free Weights the Right Way

If you have never used free weights before, begin with lighter amounts of 2 to 3 pounds each.

As you get the hang of it, increase the weight and difficulty levels to keep your body challenged. Ask an expert for help with sizes depending on your fitness level and type of exercise, so that you maximize your workout sessions.

Consider getting adjustable versions—although they cost a bit more, it can be a smarter choice in the long run.

Remember to stretch

It is essential to warm up for 5-10 minutes before performing your strength training exercises. Try walking, jogging, or stretching as ways to do that.

Stretching improves posture, flexibility, and overall outlook on life. It is the foundation of many exercises that work to strengthen your core and muscle endurance. 

Focus on technique

As a beginner, avoid focusing on the number of repetitions, instead spend time learning the right exercise technique. The correct form helps you target particular muscle groups with controlled movements, and also reduces the chance of injury.

To achieve the proper form, you must choose the right weight. Too heavy and you'll struggle to maintain technique. Too light, and you'll undermine effectiveness. Select a weight that allows you to complete the exercise correctly for at least 10 to 15 repetitions

Pay attention to breathing correctly.

When lifting, breathe out through your mouth. Take a deep breath in as you lower the weight and return to the starting position. 

Breathing in when straining your muscles and out when releasing the strain is essential. It lets oxygen reach your muscles when they are working harder, making your workout more efficient. 

Summary

Even a small, lightweight pair of dumbbells or hand-held free weights gives you several health benefits. Importantly, you will not bulk you up but instead be toned, fit, and more satisfied with your achievements.  

However, as always, consult a fitness expert before starting any new workout, supplement your physical activity with the right diet and lifestyle, and watch out for any workout mistakes that can hurt your fitness goals.  

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The Kewl Shop employs strict sourcing guidelines for articles concerning health, exercise, and nutrition. We rely on trusted peer-review studies, academic research papers, and medical association publications to present balanced and researched articles. We link to these trusted sources in the text where required.

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