Working out is an excellent way to keep your strength and cardiovascular health in check. The popularity of home gyms has increased significantly since the COVID-19 epidemic. Working out at home is an ideal alternative to joining a gym. Adjustable dumbbells are a must-have for any home gym. It will also be cheaper to buy a set of adjustable dumbbells than the standard gym equipment, and they take up much less space. Let's go over what you need to know about adjustable dumbbells and see if they're a good fit for strength training in your home gym.
What Are Adjustable Dumbbells?
Dumbbells are an essential piece of gym equipment. Out of all the types of workout equipment, dumbbells are one of the most common pieces for any home gym. Adjustable dumbbells are the size of an average fixed dumbbell, but you can adjust the weight. Whether you need 5 or 50 pounds, you can change them with a knob, lever, dial, or pin.
Dumbbells are great for strength training and full-body workouts, but a standard set of dumbbells will take up a lot of space because there will be one for each weight. Fixed dumbbells are convenient in a gym, but if you don't have a lot of space in your home gym, a good set of adjustable dumbbells are a great alternative.
How Do Adjustable Dumbbells Work?
Adjustable dumbbells have a retaining mechanism. The weights are removable on the end, unlike on a fixed set where weights are attached to the handle. Since they are adjustable, you can set them for a wide range of weights between 5 and 50 pounds. They are perfect for anyone looking to get more fit — beginner or expert.
What Is the Effect of Using Adjustable Dumbbells on Your Health?
Weightlifting with adjustable dumbbells can benefit your body in more ways than one. A recent study found that eight weeks of moderate strength training may reduce cardiovascular risk in healthy men.
Strength training can also assist in developing:
- Muscle mass
- Muscular endurance
Lifting weights can help prevent various diseases. Resistance exercise with the use of adjustable dumbbells may help prevent:
An exercise regimen can also slow down the rate of bone loss that accompanies aging.
There are many benefits to using dumbbells as part of your strength training routine. Some other advantages for your muscles include muscle growth and activation.
Exercise is beneficial for weight loss. One reason for this is that exercise causes the release of myokines into the bloodstream. Myokines help regulate metabolism. Lifting weights can also improve body composition and help you get better rest at night.
Adjustable Dumbbells vs. Fixed Dumbbells
A set of adjustable dumbbells costs less than a fixed dumbbell set. Their compact size allows for easy adjustment and storage anywhere until needed. What’s more, a fixed set of dumbbells might be harder on your floor surfaces.
What Are Some Adjustable Dumbbell Exercises?
You can use dumbbells with adjustable weights for a variety of exercises. They allow you to focus on one area of the body at a time. For example, if you want to build leg strength, you could do a split-leg goblet squat for each leg with a dumbbell. The following are some additional exercises you can do with a set of adjustable dumbbells:
- Dumbbell Goblet Reverse Crossover Lunge
- Dumbbell Alternating Bent-over Rows with Rotation
- Dumbbell Hip Thrusters
Dumbbell Goblet Reverse Crossover Lunge
- Hold the dumbbell perpendicular in front of your chest.
- Keep your back straight and put one knee down in a lunge position.
- Switch back and forth for 10 repetitions.
- Do 3 sets.
Dumbbell Alternating Bent-over Rows with Rotation
- Lean forward, with your knees bent and your back straight.
- Pull one hand in and rotate to the right while holding dumbbells in your hands facing each other.
- Lower your hand and turn left for 10 repetitions.
- Do 3 sets, break in between sets.
Dumbbell Hip Thrusters
- Lie down with your feet flat on the floor and your knees up in the air.
- Place two dumbbells on your hips.
- Push your feet and lift your hips up.
- Rest and lower your hips back down slowly.
- Do 10 repetitions.
Are Adjustable Dumbbells Good for Your Home Gym?
If you want to work on your health and fitness at home, or you want a safe and convenient alternative to going to the gym, adjustable dumbbells may be an excellent addition to your home gym.
Less than 5% of adults in the United States adhere to the Department of Health and Human Services physical activity guidelines, which recommend 150 minutes of exercise per week.
Dumbbells are versatile — you can use them for a wide variety of exercises involving many different muscles in the body. The goal of weight training is to get your muscles to push and pull against resistance to increase strength and endurance. Adjustable dumbbells can be your only workout equipment and still provide a complete workout.
A set of adjustable dumbbells is an excellent choice for a low-cost and versatile piece of equipment for your home gym. Adjustable dumbbells are also convenient to use and store. Even if you are just getting started with physical fitness or strength training, consider check out some online reviews to find the best adjustable dumbbell set for your needs.