Lightweight dumbbell workout is an exercise that you can try. Resistance training becomes increasingly important as we age, helping to decrease sarcopenia (age-related muscle loss), increase stability, and minimize the risks of falling. Many people mistakenly believe you need to suffer through grueling workouts with heavy weights to benefit from resistance training, but that is simply not true. Even light weights can make a big difference, especially when you are first getting started with strength training. Using lighter weights also allows you to concentrate on proper form, decreasing your chances of injuries. For the light weight dumbbell workout below you will require a pair of light dumbbells. If you do not have dumbbells at home, try using soup cans or water bottles.
Warm-Up
1. Shoulder Rolls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your shoulders. Engage your core. Shift your shoulders forward, then roll them up and back until you feel resistance in your shoulder blades. Relax and repeat the movement. Start with 1 set of 10 repetitions in each direction.
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2. Arm Raises
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your arms at your sides. Engage your core and raise both arms overhead. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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3. Standing Twist
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Clasp your hands together at chest height. Engage your core and twist your upper body to one side, keeping your hips locked in the forward position. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions on each side.
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4. Semi-Squats
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Bend your knees and hinge through your hips to lower your seat into a semi-squat position. Keep your knees behind your toes. Raise back up to an upright standing position, squeezing your glutes at the top position. Repeat the movement. Start with 1 set of 10 repetitions.
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Routine
1. Bent Over Rows
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment in your upper body. Hold a dumbbell in one hand and place your other hand on the back of a chair for support. Engage your core. Stagger your feet, engage your core and hinge through your hips to bend your upper body forward. Pull your weighted arm back in a rowing motion, keeping your elbow 30 to 45 degrees away from your body. Lower your arm down to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
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2. Hammer Curls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Hold a dumbbell in each hand with your palms facing inward. Engage your core. Curl your arms up to bring your hands to shoulder-height, keeping your palms facing inward. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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3. Tricep Extensions
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Stagger your stance, hinge your hips to bend your upper body forward slightly, and place your hand on your front leg for support. Hold a dumbbell in your opposite hand with your elbow bent to align your upper arm with your body. Engage your core. Straighten your weighted arm, stopping when your hand is slightly past your body. Bend your arm to return to the starting position. Repeat the movement. Start with 1 set of 10 repetitions on each side.
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4. Front Raises
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Hold one dumbbell with both hands in front of your body. Engage your core and lift both arms to head-height. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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5. Squats
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Hold a dumbbell with both hands at chest- height. Tighten your abdominal muscles. Bend your knees and hinge through your hips to lower your seat into a squat position, keeping your knees behind your toes. Raise back up to an upright standing position, squeezing your glutes at the top position. Repeat the movement. Start with 1 set of 10 repetitions.
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6. Lateral Leg Lifts
For this exercise, place one hand on a wall or the back of a chair for balance if needed.
Begin in an upright standing position with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your hips. Engage your core and transfer all your weight onto one leg. Extend your other leg out to the side. Lower your leg to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
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Cool Down
1. Light Back Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place on the backs of your hips. Engage your core and look upward as you arch your back slightly for a light stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement.
2. Shoulder Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Interlace your fingers in front of your body and round your shoulders slightly as you extend your arms at chest-height for a light stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement.
3. Overhead Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Extend both arms overhead and arch your back slightly, looking for a light stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement.
So, grab those dumbbells, water bottles, or cans and give these simple lightweight dumbbell workout a try. Remember to start with light weights and concentrate on slow and steady movements using proper form to avoid injuries. If you find these exercises too challenging, try going through them using bodyweight alone and only add resistance once your strength increases.
Now that you are comfortable with your dumbbells, it's time to take the next step to ultimate fitness to lightweight dumbbell workout. Click here to learn the best lightweight dumbbell workout to tone and tighten your entire body.
