Dumbbells are a versatile and accessible piece of fitness equipment that can be used for a variety of exercises to help build strength, endurance, and muscle mass.
They come in different shapes, sizes, and weights, making them suitable for people of all fitness levels.
Despite their benefits, some people may be reluctant to use dumbbells due to a lack of knowledge or fear of injury.
However, the health benefits of using dumbbells are numerous and can help improve overall health and fitness.
In this article, you will get to find out the various health benefits of using dumbbells and how incorporating them into your workout routine can help you achieve your fitness goals.
7 Health Benefits Of Using Dumbbells
Dumbbells are one of the easiest free weights you can access at home or in the gym. Its strength training capacities make it one of the most loved strength-building equipment.
They are not limited to strength building only. There are other health benefits that can be derived from dumbbells.
Below are six significant health benefits of using dumbbells to work out.
1. Dumbbells help to build muscle mass and strength
One of the significant health benefits of dumbbells is that they help to build muscle mass and strength by providing enough resistance to challenge your body.
A 2022 study in the Journal of Sports Medicine and Physical Fitness compared the difference in changes in strength, muscle size, and power between machine-based exercise and free weight.
The result showed that the muscle and strength gains are similar and without much difference.
Lift moderately heavy dumbbells of 6 to 12 reps for 3 to 6 sets to build strength and muscle mass.
For maximum strength, go for heavy dumbbells of 6 or fewer reps for 2 to 6 sets.
2. Dumbbells improve heart health
Most times, we think cardio exercises are the best for heart health, not knowing that strength exercises also do great.
A study in Medicine and Science in Sports and Exercise stated that women who engage in strength training or exercises have a 17% reduced risk of cardiovascular disease.
PLOS One study showed that those who engage in aerobic exercises and strength training have a more significant risk reduction of heart diseases.
Eight weeks of combined aerobic and strength training can do wonders for cardiovascular health.
One of the easiest ways to engage in strength/resistance training is to include dumbbells in your daily routine.
3. Dumbbells build muscular endurance
Another significant benefit of using dumbbells is that they help to build muscular endurance.
Lifting dumbbells of 12 reps or more is one of the most excellent ways to build muscular endurance.
Muscular endurance increases your muscles’ ability to carry out daily tasks and sporting activities for an extended period without feeling tired.
Furthermore, you can carry out repetitive motions for a long time and still feel strong.
4. Dumbbells improve bone health
One of the excellent ways to build bone health and prevent osteoporosis is through strength and resistance-building exercises.
Strength-building exercises help to improve the density and mass of your body, which sustain it to old age when your bone strength and muscles begin to decline.
This prevents osteoporosis, which occurs mostly in old age, as the National Institutes of Health states.
Additionally, strength training creates stronger bones, and dumbbells are one of the best options for strength training because it is customizable to all fitness stages, more accessible, more affordable, and suitable for beginners.
5. Dumbbells reduce muscle imbalances
Dumbbells help to provide separate resistance to the left and right sides of your body, which provides even and balanced development of strength and resistance.
With dumbbells, the issue of overusing one side of the body and underusing the other will be eradicated as it helps to work out both sides.
6. Dumbbells challenge stability
Dumbbells are naturally unstable, and they need the engagement of your core to keep the weights in place and moving in the proper motion, which challenges stability and reduces muscle imbalances.
Also, you can perform unilateral work with dumbbells, which you can’t do with a barbell.
The instability of dumbbells helps to activate the small working joint’s stabilizing muscles, which is vital for injury avoidance.
A June 2022 study in Bioengineering (Basel) stated that dumbbells are best for beginners due to their stability benefits compared to weighted vests and barbells.
7. Dumbbells helps to burn fat
Strength training with dumbbells can be an effective way to burn fat and increase metabolism. When we strength train, we create micro-tears in our muscle fibers.
Our body then repairs these tears, which requires energy. This energy comes from the calories we consume in our diet and the stored fat in our body.
As a result, strength training with dumbbells can help burn fat and increase metabolism, leading to weight loss and improved body composition.
Conclusion
Dumbbells are one of the most accessible and affordable resistance-building tools. There are so many significant health benefits of using dumbbells to exercise. You don’t have to visit the gym to use it. You can get one and begin training at home.
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