Dumbbells are extremely beneficial pieces of kit that are classed as essential items for all kinds of gyms. This is due to their ability to be integrated into all kinds of training modalities. Importantly, you can use dumbbells to progressively overload and maximise your training gains. 

So, 'How Do I Get The Best Out of My Dumbbell Set?'. Well, this blog has you covered. We will cover how to use dumbbells effectively, at home or in commercial gyms and which dumbbells are best.  

Why Dumbbells Are Essential for Every Gym Setup

Dumbbells are compact, short-weighted bars, typically used in pairs for resistance training. They serve as versatile pieces of gym equipment that can be used for full-body training. This makes them an essential item for home, studio and commercial gyms. 

Although very simple pieces, they come in a vast range of styles:

• Hex Dumbbells (No rolling, Ideal for floor-based exercises such as renegade rows)
• Adjustable Dumbbell and Barbell set (Cost-effective and versatile)
• Round Rubber Dumbbells (High durability to withstand being dropped)
• Cast Iron Adjustable Dumbbells (High lifting capacity and versatile)
• Steel Dumbbells (High durability with a professional look)
• Olympic Dumbbell Bars (High load capacity, great for heavy strength training)

Dumbbells are essential pieces of kit for any gym, especially for home gyms. It is common for home gyms to have limited equipment, and a dumbbell kit can provide a compact piece of equipment that can be used across a range of exercises. You will maximise the number of exercises you can complete to add some variety to your training without taking up much space. Especially by purchasing adjustable dumbbells or gym equipment storage, you can save space and keep your gym clutter-free. 

How to Structure Your Dumbbell Workouts

Like creating any training programme, the basic premise remains the same, no matter what exercises you will be completing. The main determinant is what your fitness goals are; typically, this is to gain strength, muscle hypertrophy (growth) or muscle endurance/fat loss.

Creating an Effective Dumbbell Training Plan

The following suggestions are based on heavily cited research, commonly regarded as the gold standard reference for resistance training guidelines. For all training guidelines, a frequency of 2-3 days per week should be completed for beginners and 4-5 days per week for more advanced trainers. 

Furthermore, an integral principle within training is to progressively overload. The easiest and most controlled way to do this is by increasing the weight at which you are lifting. Below, some guidelines will give you ranges of reps. For example, if you have a repetition range of 8-12 reps, you can start on a weight where you can lift it for 8 reps before failing. You can stay on this weight until you reach 12 reps, then increase the weight so that it corresponds to 8 reps again. This will provide a safe method to progressively overload safely and maximise strength, hypertrophy or endurance. 

Strength training

An important consideration with strength training programmes is based on your training age/level. As a novice trainer, you should start at a resistance that corresponds to 8-12 reps maximum. This means you should be exercising to failure, whereby you fail the lift within the 8-12 rep range. As you will be new to strength training, you will maximise neural adaptations within the early stage of your training. This will improve your strength and motor control to lift heavier. 

When becoming intermediate and advanced, you can then increase the resistance in order to hit ~6 repetitions. 

For all training levels, at least 3-minute rest periods should be provided to maximise recovery. This time length is adequate to restore energy stores that can be used anaerobically (used for brief, powerful movements), allowing you to optimise strength output during the exercise, which is essential to maximise the mechanical stress during your training to induce adaptation. Furthermore, because of the high-intensity nature of strength training, only 3 sets are required.

Maximising Hypertrophy

To maximise hypertrophy, you should implement a periodised approach with your rep ranges, typically within 6-12 repetitions. For example, when performing multi-joint movements, you may want to aim for the higher repetitions, whereas when performing single-joint movements (i.e. bicep curls), you may want to aim for lower repetitions. Furthermore, slightly shorter rests should be provided between 2-3 minutes. You should complete this over 4 sets per exercise.

Muscular Endurance

You should complete muscular endurance training at much lighter loads and higher repetition ranges between 40-60% 1RM. Start at the lower range of this scale if you're new to endurance training. 

Exercise repetitions should exceed 15 reps (typically 15-20) with shorter rest periods (less than 90s). You can do this across 3 sets to maximise muscular endurance. 

The Best Dumbbell Exercises for Each Muscle Group

So now you know how to structure your workouts, what are the best exercises to complete?

Dumbbells can be used to target a range of musculature within the upper and lower body, as well as core exercises. 

Tips to Maximise Progress With Your Dumbbells

Like with any exercise, consistency is key. If you keep at it, you will see improvements in your physical health. But, how can we maximise our progress? 

Progressive overload, as mentioned earlier, is a key training principle essential for continuously gaining strength and increasing muscle size. You can progressively overload by increasing the resistance; however, you can also achieve this by increasing the volume and frequency of training. However, with this, you must also have adequate rest to avoid overtraining. 

Most importantly, the correct form will ensure safety but also help target the desired muscle group. Don't just focus on lifting heavier and heavier weights. Drop the ego at the door and focus on perfecting your form. For example, when performing goblet squats, not only should you maintain correct posture to limit lower back injury, but you should also ensure you achieve a squat to a depth below a 90-degree knee flexion. This would ensure you provide sufficient time under tension, as opposed to a heavier squat that does not achieve 90 degrees, which will induce greater physiological adaptations long term (i.e., increase strength and size).  

We also recommend tracking your workouts over time. This includes tracking: exercise, sets, reps and weight. This will be a major help to allow you to progressively overload with ease. Additionally, this is great for your motivation and peace of mind, as you will be able to see your progress over time. You can do this using a journal, or there are apps now available that can help you achieve this, too. 

Conclusion

Dumbbells are extremely versatile pieces of gym equipment that can be used for full-body training, making them ideal for building full-body strength, hypertrophy and muscular endurance. This makes them essential items in your gym. However, it is crucial to ensure you progressively overload the exercises you complete with dumbbells, whilst maintaining correct posture. 

So, are you ready to dive into some dumbbell training? Check out our collection of dumbbells or contact us for any further enquiries.