For most people, cardio exercises are the primary means of keeping fit and leading an active life. However, along with walking or running, it is also important to have a strength-training routine in your daily schedule. This is even more important post your thirties to counter the muscle atrophy (loss) that sets in after that age. A resistance-training routine also helps maintain muscle strength, which keeps injuries away and improves posture.
Luckily, there is no need to hit the gym for all this: a full-body workout can be done at home with just a pair of dumbbells.
And one does not need heavy dumbbells either. For dumbbell exercises at home, weights ranging from 5kg to 10kg can be used, says Ravi Vishwakarma, fitness coach and founder of Rey Fitness, Ahmedabad.
“The graph of the body’s growth goes upward till the age of 30, and after that it goes down,” adds Vishwakarma. “So, there will be a yearly 1% loss in muscle mass. And for maintaining appropriate muscle strength, a regular workout routine and following a healthy diet is important.”
As per a 2014 research paper, the aging process causes distinct loss in muscle mass and strength. The decline in muscular strength is 16.69% in people below 40 years of age and 40.9% for those above 40.
While the popular notion is that to maintain good muscular strength, one must lift heavy, light weight training can be equally effective.
“For maintaining the body in a fit state, a balanced workout with light weight training is enough. What is more important is following a balanced diet,” says Vishwakarma.
Dumbbell exercises at home: Precautions
Maintaining an appropriate form is paramount while doing any form of lifting. It is all the more important while doing dumbbell exercises at home. Setting the right goals matters too, to prevent overexertion and injuries.
“When any strength-training exercise is done, irrespective of the weight, it is important that the form and range of motion is proper,” adds Vishwakarma. “Otherwise, instead of the desired muscle group, some other muscle groups will get targeted, leading to biomechanically wrong movements, muscle imbalance and injuries.
“Also, one must consider health issues and physical condition before planning dumbbell exercises at home. If someone has muscle damage or muscle weakness, then such muscles should not be overstressed, for it may lead to muscle fatigue which will hamper overall growth and recovery.”
A three-day workout routine at home with dumbbells is enough for maintaining muscle strength, says Vishwakarma, stressing on the need for proper warmup and warm-down. Beginners should perform it under the guidance of a trainer to ensure the right form, load and intensity.
Effective dumbbell exercises at home
Exercises for upper body
- Biceps curls: Biceps curls target the entire biceps brachii muscles as well as the forearms. The back should be kept straight, and the elbows placed close to the body while doing the exercise. The movement while lifting and lowering the weight should be smooth.
- Overhead shoulder press: Apart from strengthening the shoulder muscle, the overhead movement also improves shoulder stability and posture. It can be done either while sitting or standing — with the dumbbells held in both hands and the back kept straight.
- Lateral and front raises: Lateral and front raises target the deltoid muscles. The front raises target the front deltoids while the lateral raises activate the side deltoid muscles.
- Floor dumbbell chest press: The workout resembles the bench chest dumbbell press. If a gym bench is unavailable at home, it can be done while lying on the floor.
- Double-handed triceps extension: The exercise, which can be done while seated or standing, targets the triceps muscles.
- One-hand dumbbell row: One-hand dumbbell row works the latissimus dorsi or the lats muscles. In gyms, the workout is done using support from a bench. At home, it can be done holding a table.
Exercises for lower body
- Dumbbell squats: Squats are the bread-and-butter exercise to strengthen the leg muscles — the thighs, calves, glutes and lower back. Hold a dumbbell in each hand while doing the exercise.
- Goblet squats: A variation of the squat, this is done by holding the dumbbell close to the chest while lowering the hips below knee level, keeping the back straight. Press through the heels and return to the starting position.
- Lunges: Lunges target the gluteal, hamstrings, quadriceps and calves muscles. Stand with legs hip-width apart, holding a dumbbell in each hand. Take one step forward. Then bend the legs to 90 degrees, return to the original position and repeat the same movement.
- Standing calf raises: The exercise strengthens the gastrocnemius muscles of the calf. To add additional resistance, dumbbells can be held in each hand while doing the exercise.
- Dumbbell Romanian deadlift: The Romanian deadlift strengthens the lower back and activates the hamstring muscles. Hold a dumbbell in each hand and bend forward without bending the knee. The dumbbells should be held on the side just outside the legs and the body should be lowered till the dumbbell reaches the shin bone. Return to the standing position and repeat.
