Best Dumbbell Workouts for Women – Why Weight Training Shouldn’t Be Exclusive to Men

by Supplement Rant Staff
fit woman in gym holding dumbbells

Using free weights such as dumbbells have been a staple in fitness for as long as anyone can remember.  If you go to any gym anywhere in the country or even globally there going to have a few things in common.  One of these things he’s going to be a sufficient supply of free weights and dumbbells as they are you read as essential pieces of equipment by many men.

You will see some women using free weights but they tend to be far and few between.  This is mainly due to the false belief of many women that lifting weights will translate into them being a large hulking mass.

Understandably many women out there don’t want to be putting on this muscle mass and they seem and doing these types of exercise is to do just that, and thus they avoid them.  This does have our ring of truth to it however there is one major piece of the puzzle missing here, and that’s testosterone.

Testosterone is an extremely important hormone when it comes to muscle building and this is for both men and women.  The difference being that a man is going to have a much greater concentration of this hormone in their blood compared to women and thus men have a much easier time putting on muscle than women.

fit athletic woman lifting dumbbells, free weights

If you are a woman trying to stay in shape but doesn’t want to put on too much muscle mass, weight training can still be a very effective way to do so.  In fact many women are doing a disservice by not including the weight training program in their regular exercise routine.

Dumbbells are going to be your best starting point here, and a great introductory tool for beginners. Here are some of the best exercises you can do with dumbbells to lose weight.

Dumbbell Squats

Squats are one of the best functional exercises out there, however with that being said they can be one of the most intimidating ones as well.  Putting yourself in a compromising position trading a barbell over your back is a cause for many people to avoid this exercise altogether.

A better alternative for people were new to squats, don’t have a spotter, or just want to reduce the strain on their spine can instead do dumbbell squats.

Dumbbell squats are great alternative here because instead of having the weight cross your back you are holding it at your sides which in turn takes all of that forced off of the spine.

If you are unfamiliar with this exercise to do the dumbbell squat all you need to do is to grab a pair of dumbbells, and hold them at your side.  Place your feet about shoulder width apart, tilt your toes slightly facing outward, and slightly bend your knees.

Slowly bend down keeping your back straight and proper posture.  You should only be using your legs to do this exercise as this is our target area here.  Try to do 4 set for 8 repetitions each to start.

Bench Press

female gym trainer assisting fit woman with weight training, dumbbellsNow that we’ve targeted the lower body you want to hit the upper body as well.  One of the best all around functional exercises to do so was the bench press, as it will simultaneously work the chest, anterior deltoids, biceps and triceps.

You only piece of equipment you need to do this exerciser dumbbells, than ideal you want to do this on a flat bench.  With that being said, you can do this exercise lying flat on the ground if you don’t have a bench available.

Do this exercise you’re going to hold one dawned on each hand lying flat down and starting with the dumbbells at about your upper midsection.  You are going to price up from this position to wear your arms are almost completely straight without locking your elbows.  You can do this exercise for 3 sets of 10 reps a piece.

Bent Over Row

Last but not least, we want to be incorporating an exercise that mainly targets the back into our routine.  The bent over row or similar variation is arguably the best exercise we have to do so.

To do this exercise, grab a pair of dumbbells and hold them by your side.  You’re starting position should beware your back is bent over.  Object here is to lift the weight up until your upper arms are parallel with the floor.  You want to make sure while doing so that your arm is bent at the elbow and about a 90 degree angle.

You can also do this exercise for 10 repetitions, 3 sets of each.

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