A Full-Body Workout With Just a Pair of Dumbbells

Strength training is a vital part of a balanced exercise program. Most experts recommend strength training for people of all ages, including children and seniors.

Using just a pair of dumbbells and/or kettlebells, is an excellent way to perform a broad range of exercises that will help you build muscle mass, while improving your cardiovascular health and strengthening your body from head to toe.

If strength training is done properly, you won’t “bulk up”, but you will gain tone and some lean muscle mass, which has many benefits. Some benefits are firing up your metabolism, losing excess fat and maintaining healthy bone and muscle mass as you age.

Strength training will help slow down (and in many cases stop) many of the diseases caused by a sedentary lifestyle, such as diabetes, heart disease, and osteoporosis.
It also provides “anti-aging benefits,” such as helping you maintain good ranges of motion, balance and stability, as well as reducing aches and pains. Strength training benefits at least 10 biomarkers of aging that you are capable of controlling.

It is vital to maintain proper form and body mechanics, since you don’t want to cause any injuries. This also includes when you pick up and put down the weights.

Some great exercises to be done with dumbells or kettlebells are; planks, lunges, squats, deadlifts, push-ups, rows, step-ups, rows and presses.

Common mistakes people make when performing push-ups include going too fast and using only a partial range of motion. The dumbbell series also incorporates squats, which are one of the best functional exercises that you can do.

Here are some basic guidelines:

1. Use an appropriate amount of weight. Using weights that are too heavy makes it difficult to maintain proper body form and increases your chance of an injury.
2. Don’t rush
3. Don’t ignore pain
4. Don’t skip a warm-up! A brief, but good warm-up can include walking lunges, squats and arm circles.
5. Allow full recovery of your muscles between strength training sessions.

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