You have to start somewhere! When starting off with using dumbbells in Strength Training, it can be a little intimidating, especially if he’s never used them before. They are free standing and not held in balance with a machine so what do you do with them? Here are some great tips to get started!
Bodyweight Exercises
The best way to start off is by doing bodyweight exercises. This will help you to start building not only strength, but also practice proper form. Having proper form is important in order to avoid injury and as you add weights, you will be able to do the exercises properly if you know how to do them properly, since weights can test your balance. Also, taking the time to learn proper form for squats, deadlifts, lunges, & push-ups will help you when incorporating weights. Finally, learning how to brace your core will be key to all of these exercises. There are many instructional videos online to help you or you can hire a personal trainer that will make sure you are progressing properly.
Resistance Bands or Tubes
These are great to progress to from bodyweight exercises if you are not ready to pick up those weights! They provide great resistance, and it’s a great way to start learning how it feels like to lift weights. They are lightweight and easy to use. They don’t take up much space and you can take them with you when you travel. These are always my go-to when we go on vacation, since gyms a lot of times won’t have free-weights. Make sure that you are choosing the resistance that is appropriate for you. Also, when doing the exercises, make sure that you maintain tension on the band or tube in order to engage the proper muscle more effectively and get the most out of the exercise. Some great exercises to start out with are:
- Banded squats
- Banded rows
- Banded shoulder press
- Banded chest press
- Banded bridges
- Banded monster or side walks
Dumbbells or any free-weights (like Kettlebells)
Now that you have practiced proper form and can do the exercises effectively, incorporating weights will be a breeze! Start by using light weights to get the feel of the exercise with the dumbbells. Go slow and steady, focusing on the muscles working. As you get more comfortable and build confidence, you can start increasing the weight.
Final Thoughts
We are all beginners at some point. It’s important that you replace any negative self-talk with positive encouragement. One thing I love to do is to track my progress. I am currently doing it on my phone’s Note app, however, any app will do (or using a notebook). Doing this will help build your confidence and motivation to continue to progress. Things you should keep track of are the exercise, weight used, sets, and reps.
If you are struggling with proper form, or start feeling lower back pain (or any type of pain) stop and seek guidance. Having feedback is essential to your growth and learning. Don’t hesitate to ask for help! A personal trainer can insure that you are performing the exercise with proper form and safely.
Finally, being patient and persistent will help in building confidence. As you stay consistent (and mistakes will happen) and overcome any obstacles, your confidence will grow and you will be on your way to achieving your full potential.
Grounding Fitness, LLC 