Dumbbell squats and lunges target your quads, but also involve a number of other muscle groups, including your glutes, hamstrings and trapezius. Exercises such as dumbbell straight-back, straight-leg deadlifts offer effective ways to build your hamstrings. Using dumbbells regularly helps you build your muscles, but consider your workout goals before jumping into a weight-training regimen.
If you need to lose a significant amount of fat, aerobic exercise is ideal because it helps you burn calories much quicker than standard weight training. For example, Harvard Medical School reports that a pound person who lifts weights for 30 minutes will burn just calories, while the same person will burn calories in 30 minutes while using an elliptical machine. When you add dumbbell exercises to circuit training, however, you can burn more calories during your strength workout and boost your metabolism, which helps burn calories at a higher rate after the workout.
Circuit training involves a series of exercises performing consecutively, with little or no rest between activities. For optimal health, the U. You can train every muscle group with nothing more than a good set of adjustable dumbbells, a workout bench and some knowledge of proper exercise form.
If you have any muscular imbalances, dumbbells can help you detect and correct them by training each side individually. How often you should work out with dumbbells depends on your current fitness level and fitness goals.
If you are new to strength training, dumbbells are an excellent way learn proper form. Performing each exercise correctly will help you get the most out of your workout and avoid injuries that will set back your training. Beginners should start off with two or three minute resistance-training sessions a week. A full-body dumbbell workout can include shoulder presses, chest presses, bent over rows for your back, and biceps curls, triceps kickbacks and forearm curls for your upper body.
For your lower body, you can do front squats, side lunges, deadlifts and calf raises holding dumbbells for extra resistance. Lifting weights every day, especially the same muscle groups and joints, can lead to muscle overuse injuries. In fact, muscle overuse injuries, like biceps tendinitis , don't just happen from repetitive movements. They can happen from training too frequently and improperly loading the joint.
If you move too quickly into a heavy load without proper warm-up and progression, you can risk injury," Lettenberger says. Lettenberger also advises working with a certified trainer to ensure that you're lifting weights with good form and are addressing any imbalances that might lead to injury. Ultimately, whether you should lift weights every day comes down to your goals and what muscle groups you're targeting. Training the same muscle groups every day simply doesn't allow for adequate recovery.
Split routines, where you train different muscle groups on different days, are great for this. If you don't, you run the risk of an injury or a plateau. Lifting weights every day can exacerbate the overall impact on your body, making it harder to adapt to the strain. Fitness Training How To Gain muscle. Claire Hsing is a physical therapist with a passion for mountain sports including running, climbing, and skiing. Tiffany Ayuda, CPT. Tiffany Ayuda is a New York City-based editor and writer passionate about fitness, nutrition, health, and wellness.
Tiffany is also a certified personal trainer through the American Council on Exercise. When she's not writing or breaking up a sweat, Tiffany enjoys cooking up healthy meals in her Brooklyn kitchen. If you im plement some basic best practices, you can certainly hit the weights every day and see phenomenal strength, mass and overall fitness gains from your efforts.
Just keep these few things in mind to avoid the potential perils described above:. Talk to a World Gym personal trainer to learn more about creating a safe and effective daily workout plan.
Toggle navigation. Enter Country, City, State or Zip find my gym. Feb 17, By: Amanda Capritto. Benefits of lifting weights every day The main benefit of frequent weight training i s increased strength.
Pitfalls of lifting weights every day You might find it hard to recover from workouts if you lift every day. Can you lift weights every day?
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