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This article was co-written by Steve Horney PT, MPT, MTC, CSCS. Steve Horney is a physical therapist and owner of Integrated Health Sciences, a New York-based company that provides continuing education, wellness products, and physical therapy. Steve has more than 15 years of academic and professional physical therapy training, specializing in the evaluation and treatment of athletes with the goal of helping them relieve pain and reduce their risk of injury. Steve is also a strength and fitness expert certified by the National Strength and Fitness Association (NSCA). He earned a bachelor’s degree in Health Sciences from Quinnipiac University in 2004 and a master’s degree in physical therapy (MPT) from Quinnipiac University in 2006. He later completed the University’s manual physical therapy certification course. study St. Augustine 2014.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 3,289 times.
Choosing the right dumbbell weight is an important step that you cannot take lightly. Single dumbbell weight depends on each exercise, each skill level, and each person’s health. It’s best to start with a light weight and increase it little by little over time. If you start with too much weight, you could end up with muscle strain or injury.
Steps
Rate your health
- Write down your goals before and during dumbbell training. This way, you can stay focused and modify or adjust your intentions if the goal is achieved. For example, you could write, “I want to do eight 15kg dumbbell curls in the next two months.”
- Don’t just do one set of dumbbells all the time. You should have multiple sets of dumbbells with different weights to accommodate different exercises. Most beginners should have three sets of dumbbells with light, medium, and heavy weights to accommodate different types of exercise.
- Start a new exercise with light dumbbells to get the correct form and technique, and help the nervous system get used to the new movements. After two to four weeks of consistently doing those movements, you can move on to heavier weights.
- Choose a weight that’s reasonable for your current health, and don’t worry if it’s so light that you feel embarrassed.
Start using dumbbells
- Keep a journal of the reps of each exercise you perform, the weight of the exercise, and how you feel about how light, heavy, or average you are.
- Always choose the right weight for you. Listen to your body to know what is right for you. People may be the same age or gender as you, but don’t imitate them when choosing weights. The only opponent you need to beat in a singles lift is yourself. [4] X Research Sources
- Keep a close eye on the number of sets and reps you can perform continuously, and if you can do more than your target number, increase the weight by 0.5-1kg.
- Incorporating different exercises for the same muscle group can change the position of access on that muscle group. If you don’t feel tired with one exercise, try another exercise to develop more comprehensive strength.
- When you’re new to a certain weight, if you can’t do more than seven reps of a particular exercise, the weight is too heavy. [6] X Research Source Set aside too heavy weights and choose 0.5-1.5kg lighter weights, depending on which set you have. Adjust in increments to find the best set of weights.
- Choosing weights that are too heavy can lead to poor posture, and more seriously, injury.
Workout with dumbbells
- To keep your knees safe, you should keep your knees upright above your ankles. The knee should never go beyond the toe.
Advice
- You need a variety of sets of dumbbells for the workout to be effective, as each muscle group can lift a different amount of weight.
This article was co-written by Steve Horney PT, MPT, MTC, CSCS. Steve Horney is a physical therapist and owner of Integrated Health Sciences, a New York-based company that provides continuing education, wellness products, and physical therapy. Steve has more than 15 years of academic and professional physical therapy training, specializing in the evaluation and treatment of athletes with the goal of helping them relieve pain and reduce their risk of injury. Steve is also a strength and fitness expert certified by the National Strength and Fitness Association (NSCA). He earned a bachelor’s degree in Health Sciences from Quinnipiac University in 2004 and a master’s degree in physical therapy (MPT) from Quinnipiac University in 2006. He later completed the University’s manual physical therapy certification course. study St. Augustine 2014.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 3,289 times.
Choosing the right dumbbell weight is an important step that you cannot take lightly. Single dumbbell weight depends on each exercise, each skill level, and each person’s health. It’s best to start with a light weight and increase it little by little over time. If you start with too much weight, you could end up with muscle strain or injury.
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