If you’re ready to incorporate dumbbell exercises into your fitness routine, here are some additional tips to keep in mind.
Don’t Overdo It
Rest is important. If you’re new to lifting weights, aim for two to three total body workouts each week, says Araújo.
“Between your dumbbell workouts, you can do cardio exercise like walking or biking, but don’t neglect your recovery,” she says. “The last thing you want is to get injured because you did too much too fast.”
In the first few months of strength training, your workouts shouldn’t last much longer than 30 or 45 minutes.
Try 4 Sets of 10 Reps
Araújo recommends starting out by doing 4 sets of 10 reps of each movement. Between each set and exercise, rest for 90 to 120 seconds, taking extra time as needed.
Increase Weights Gradually
The weight you use will vary by exercise. Most older adults can start with 15-pound weights for lower body exercises and 5- or 7.5-pound dumbbells for upper body movements, but you should adjust based on your comfort and ability, says Araújo.
Most importantly, pick a weight you can comfortably control, she says. If you finish a set and feel you could do another straight away, you can probably increase the weight a bit. Conversely, if your form gets shaky toward the end of a set, your dumbbells are probably too heavy.
Always Warm Up and Cool Down
Every training session should begin with a warm-up and end with a cooldown, says Araújo. Although they’re easy to skip, these parts of your workout are just as important as all the dumbbell lifting in the middle.
Warm up with a few dynamic stretches, like clamshells and inchworms. Or make things even simpler by running through your dumbbell workout using just your body weight, says Araújo. Then, save the last few minutes of your exercise session for a few static stretches to help gradually bring your heart rate down and promote recovery.
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