Living a healthy lifestyle is one of the things that we need to consider. There are a lot of health benefits when it comes to living a healthy lifestyle. You will not just feel it you will also see the difference between being sedentary and being active.
Weight lifting is one of the different kinds of workout that you can do. There are different variations that you can do when it comes to weight lifting. And if you want to work at home there are adjustable dumbbells in the market that you can purchase.
When we hear the word “Dumbbell” we immediately think that it has something to do with the bodybuilders and those avid gym-goers. But there are different kinds of dumbbells in the market for you to use. It will also depend on the level of your strength.
Lifting weights may sound difficult, but it is not as difficult as it seems. Adjustable dumbbells are made for everyone with different fitness level to use. Even if you are a beginner or an amateur when it comes to weight lifting, you can use an adjustable dumbbell at home or at the gym.
There are a lot of people who are intimidated from going to the gym. Because there are a lot of bodybuilders who are doing extreme workout programs. But there is no need for you to worry if you are uncomfortable going to the gym.
You can always purchase different kinds of equipment for working out and set them up in your house. This way you will have your mini-gym in the comfort of your own home. And the basic equipment you can purchase is the adjustable dumbbell.
What are Adjustable Dumbbells?
The adjustable dumbbell is a set of discs used for weight lifting. If you plan to buy a dumbbell, it is best to buy that comes in a set. It is for you to have the complete set of discs for you to be able to progress on your workout. The most common mistake that most people do is to buy a dumbbell individually.
The reason why it is wrong is that it is more expensive you by one disc at a time. Not unless if you buy the one that already comes in a set. The great thing about adjustable dumbbells is that it is a space saver.
There are a lot of people who prefer to workout at home. And saving space is one of the biggest factors when it comes to setting up your own workout area. Adjustable dumbbells come in a set of four to five pairs of discs with one handle.
The number of discs will depend on your preference and your level in the weight lifting exercise. It progresses from 5lbs to 25lbs if you are a beginner. And if you are a well-experienced weight lifter, it can go up to 75lbs. With the help of the other discs with different weight, you can customize your own dumbbell weight. This is to add challenge and for you to be able to progress on your weight lifting exercise.
Top 5 Best Adjustable Dumbbells in Market for 2019
If you are looking for the best kinds of adjustable dumbbells, below is a list for you to choose from. This way it will be easier for you to know what kind and which kind of adjustable dumbbell that you will be getting. It is never too late to start moving and living a healthy lifestyle.
Bowflex SelectTech 552 Adjustable Dumbbells
The Bowflex SelectTech 552 is one of the best kinds of adjustable dumbbells in the market. You will no longer have to pick up different weight discs to assemble. But all you have to do is lift. The great thing about this dumbbell is that you will get it by pair. You will no longer have to switch the dumbbell from one arm to another.
You can now lift two dumbbells without leaving one arm behind. It is basically the sole purpose of a workout. To keep both sides of the body equal and well-balanced. Each dumbbell adjusts from 5lbs to 52.5lbs depending on your preference.
You can combine different weight variations so that you will be able to progress with your workout. Another thing about this dumbbell is that it will not leave any stain on your hands. This way you will be able to do your workout with a full grip without making your hands dirty.
PowerBlock Elite Dumbbells
If you are looking for a unique set of adjustable dumbbells, the PowerBlock Elite Dumbbells are the ones for you. The reason why it is unique is that it doesn’t have the same shape as the other kinds of adjustable dumbbells.
It has a rectangular shape that has slim rectangular plates that serve as your weight plates. It can be easily adjusted by setting the weight you want to lift. All you have to do is to pull one of the handles that are attached to the plates and release. This way you will be able to lift the amount of weight that you want to lift without any hassle.
The weight of this adjustable dumbbell can be set from 5lbs to 50lbs. It is for you to increase or decrease the amount of weight that you will be lifting. And another thing is that the weight can be even expanded up to 70lbs to 90lbs. But you will have to purchase another set of plates for that.
Power Block GF – SPDBLK24 Adjustable Speedblock Dumbbells
If you are new to the fitness industry, you can always start with the basic equipment. The Power Block GF-SPDBLK 24 Adjustable Dumbbells are the basic home adjustable dumbbells that you can have. The reason why it is basic is because of the selections of weight it has. You can set it from 3lbs to 24lbs which is the perfect weight for you to use if you are a newbie and if you are a woman.
This kind of adjustable dumbbell is similar with the Powerblock Elite Dumbbells. It has the same mechanism and adjustments so that it will be easier for you to switch from one weight to another. Another reason why this adjustable dumbbell is good for beginners is that the hand has padding.
This is for you to be able to grip comfortably without crushing the skin of your palms. And it will also help you in balancing both your arms when you are lifting.
CAP Barbell 40-Pound Adjustable Dumbbell Set
CAP Barbell 40-Pound Adjustable Dumbbell Set is one of the basic kinds of dumbbells that you will see. The one that you typically see in the gym, this is the one. What makes this adjustable dumbbell good for you is because of its durability.
And if you buy one of these adjustable dumbbells you will have it in a hard case that keeps all the plates together. This set is perfect for those who are starting to work out. It comes with different dumbbell plates with different weight and a screw lock so that it will keep these plates on its place. There are a lot of people who are having a hard time gripping their dumbbells.
This is because it doesn’t have that much support, some may have paddings but they wear off easily. But with this kind of adjustable dumbbell set, it has a rubberized hand grips that are built on the handles.
This is for you to be able to grip on those dumbbells easily without worrying about your wrist and fingers falling off. You will now have a comfortable workout session with this set of adjustable dumbbells.
Yes4All Adjustable Dumbbells
For those people who are already in the fitness industry and is already used to lifting weights, the Yes4All Adjustable Dumbbell is another kind of adjustable dumbbell set that is made for those hardcore weight lifters. This is a versatile kind of adjustable dumbbell set because there are four 5lbs plates, sixteen 10lb plates, and four collars.
You can adjust the weight of the dumbbell according to your preference and according to your strength. And the same with the CAP Barbell, it has rubberized handles for you to have a strong and secure non-slip grip.
This way you will be able to work out the way you want without the hassle of the uncomfortable feeling of the dumbbells slipping off.
Adjustable dumbbells are just a few of the basic workout equipment that you can have at your very own home. It saves space and at the same time, it can help you with your workout routine every day. And if you feel that you are getting stronger, you can always adjust the weight of the dumbbell according to your strength endurance.
But there is a common question that a lot of people ask, how will you know what kind of adjustable dumbbell works for you? Because even if the adjustable dumbbell come in a basic and common structure, there are different weights that are used specifically for those who are just starting and for those who are already used to lifting.
How to know what kind of dumbbell set is for you?
Before anything else, if you want to workout functionally it is best to consult a fitness instructor for you to know what kind of equipment you will be using. It is understandable that dumbbells are the basic ones. But having someone guide you on what to buy is the best thing that you need to do first.
Here are some things you need to know what kind of adjustable dumbbells that you need to get:
If you are new to the different kinds of accessories used in working out, you need to have the ones that are easy to use. There are a lot of adjustable dumbbells in the market for you to choose from. But each of its kind has its unique way of using it. The adjustable dumbbell will depend on how you are going to set it up and adjust the weight of each dumbbell. There are some that require different plate combination to reach the desired weight that you want to lift, and there are some that require lifting different plate weights and placing them together. It is mainly up to you on what you prefer
“Progression” is the word that you need to remember if you decided to go into the fitness industry. You want to improve your strength and your abilities. And if you buy an adjustable dumbbell, be sure that it is expandable. Meaning, you can add more weights to it so that you will be able to progress on your workout. You can buy a set of adjustable dumbbells with a small limit of expanding weight. And as soon as you feel that you are strong enough, add more plates with more weights to give yourself a little bit of a challenge.
Our bodies are different from one another. And we must have the appropriate equipment to use. Getting the right size of the adjustable dumbbell is the thing we also need to consider. If you are a small kind of person, get a smaller kind of adjustable dumbbell. And if you are a big person, get a bigger adjustable dumbbell. This is for you to be able to do your workout comfortably.
Good quality materials will always last longer than those that are not. If you are considering in buying an adjustable dumbbell set, better double check the materials used in making it. And check how it is constructed so that it will be able to serve you longer and will not give you any hassle when you are working out.
A better way of checking the quality of the adjustable dumbbell that you want to buy is to read some reviews about that specific adjustable dumbbell that you have in mind. These are real reviews by real people. It will be easier for you to decide what kind and which kind of adjustable dumbbell that you will be buying.
Find an adjustable dumbbell that is secured. Make sure that all of the plates are neatly placed and make sure that the lock is strong. This is to avoid any accidents whenever you are using your adjustable dumbbell. There are a lot of cases that dumbbells are the reason why some people prefer not to lift weights.
Because their dumbbells are not safe to use. If you find an adjustable dumbbell that is made of metal, be sure that you will get the one that is made from stainless steel. This is for your dumbbell to last long and for you to use it as long as you want.
If you want to give yourself a little bit of a challenge, find an expandable dumbbell that has a proper weight interval. This is for you to feel the difference between one weight and the other.
Because there are some adjustable dumbbells that weigh somehow the same as they switch the weight selection. You can always customize your own adjustable dumbbell set. But there are some that are fixed which are why you need to choose wisely.
There are different price range for different kinds of adjustable dumbbells. Some come in sets and there are some that should be bought individually. Before finalizing your decision, it is best to scout for different kinds of adjustable dumbbells and compare their features and their prices.
Working out should be fun and comfortable. It may be a little bit difficult at first, but it is never uncomfortable. There are different ways of modifying the workout equipment in making it comfortable to use. And there are a lot of adjustable dumbbells that have comfortable paddings on the handle.
This is for you to lift it properly without worrying about your butter-fingers. It will help you keep your grip strength and be continuous on your workout.
Adjustable dumbbell exercises
10 reps/exercise X 3 sets; 30s in-between-rest-per-exercise/set
- Lying down position
- Elbows spread on shoulder level; 90 degrees bent
- Extending the arms forward and back
- Dumbbell on both hands
- Long walking stride position
- Front and back knee on 90 degrees on every lounge
Single Arm Row
- Right hand and knee on bench parallel to each other while left hand hanging
- Bend left elbow to 90 degrees and release
*Repeat other side*
- Right hand and knee on bench parallel to each other
- Lift elbow up to 90degrees
- Keep elbow locked on the side of your hips and extend the hand to the back and return to the 90-degree position
*Repeat another side*
- Place your right foot at least one step higher (on a stair or a bench)
- Dumbbell on both arms
- Dip down till left knee touches the floor
*Repeat other side*
- Seated or standing position
- Arms on shoulder level bending the elbows 90 degrees
- Raise arms up and back to 90 degrees
- Sit on the floor and lean your back on a bench or at the edge of your bed
- Place the dumbbell on your hip-area
- Lift your hips and gradually go back to your seated position
Squat dumbbell Raise
- Place one dumbbell in front of you
- Reach for the dumbbell on a squat position with your right hand
- Abruptly raise the dumbbell overhead
- Place dumbbell back in front of you on a squat position
*Alternate with left hand*
- Seated or standing position
- Elbows locked beside your ribs
- Raise dumbbells up to 90 degrees
- Lying position with legs on delivery position
- Place dumbbells on the chest with both hands on the grip
- Slowly raise the upper body and slowly go back to lying position
Important note: Keep breathing and keep back straight. Add more sets if you feel it is too easy for you. Keep a water bottle next to you to keep you hydrated.
These are just a few of the many exercises that you can do. There are more adjustable dumbbell exercises that you need to know in the long run. But for now, if you are new to the fitness industry you can start with these exercises.
You can do it at home or at the gym or wherever you want to workout. If you want to change your couch-potato lifestyle, these exercises can help you during your first steps to living a healthy lifestyle. And once you are good at these exercises, challenge yourself by doing something a bit more difficult.
There are different modifications that you can do with these exercises and your adjustable dumbbell. Do these exercises every day for a month, and you will see a big difference and it will be one of the best achievements that you will ever have.
Adjustable dumbbells are the most convenient workout equipment that you can use. It can help you do a lot of exercises and it can also help build your muscle strength. Living a sedentary lifestyle can deteriorate our health status.
It is never too late to start working out and there are no limits to whoever wants to do it. No matter how old or young you are you can always take one step at a time rather than not taking a step at all. You can always buy one of the different kinds of adjustable dumbbells and set it up at home.
There are a lot of exercise videos online for you to follow. You don’t need to go to the gym and pay a gym membership. All you need is a good set of adjustable dumbbells and you are good to go.
Pearl Marie Chan a fitness instructor of FitBody China. She is a certified Group Fitness Instructor and a Circuit Trainer. She is also a guest health coach for the Chinese Army for the past 8 years and helped them in conditioning their body in preparation for their extensive training.