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WOW: Easy Beginner Dumbbell Workouts That Build Strength & Won’t Wear You Out

Whatever your age and shape, strength training can really improve your life! Not only can you strengthen your muscles, but you burn fat, lower your chances for osteoporosis, and just feel so much better about yourself!

Woman with dumbbells in her hand.

If you look on the web there are countless ideas for dumbbell workouts, especially for beginners. They are meant for using light weights and slightly higher reps for toning your physique and building strength. Of course, if you have any concerns you should consult your doctor before starting. Now when starting out it’s normal to feel some soreness afterwards but never pain. Make sure your start out with light weights and reps and build up as time goes on. Now here’s a few easy ones to get you started…

Chest Press ‐ Builds arms and chest. Lay down on the floor with a light dumbbell in each hand and have your arms at 45-degree angles. Face the palms of your hands forward. Thrust the dumbbells upwards slowly inwards towards your chest so when the weights are extended to the top, they are almost touching. Hold it there for a second. Now bring the weights back down slowly and start again. Begin with ten reps at light weight then increase to 12 – 15 reps when you feel you’re ready.

Squats ‐ Great for strengthening your legs. Stand with feet shoulder length, a dumbbell in each hand, with your arms hanging at each side. Now lower your butt downwards while bending your knees so your thighs are as close to parallel to the ground as you can get. Don’t worry if you can’t get all the way down, just do what you can. Now hold for a second then slowly come back up. Again, start with ten reps if you can then increase your reps and weight when you feel you’re ready.

Man working out next to computer with dumbbells

Curls ‐ Good for arms and biceps. With a weight in each hand, stand with your arms hanging at your sides. Have your arms close to the sides of your body and have the palm of your hands facing forwards. Hold your upper arms in place while slowly curling the weights upwards towards your chest. Now hold the weights in place for a second then lower back down and repeat ten times.

These are great exercises to start with and again, you can peruse the web and You Tube to find a number of dumbbell exercises that’s perfect for you! The sky’s the limit how far you can go!


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