Dumbbells make for great weight loss tools, as they help to burn fat while simultaneously maintaining and building muscle mass. Incorporating dumbbells into a cardio workout will intensify the exercise and lead to higher calorie expenditure.

Weight-lifting itself helps to consume calories, but will also increase post-workout metabolism, making them a great addition to any workout routine.

Due to the versatility of dumbbells, they make a perfect option for those wanting to integrate weights into their workout regimen. Choosing dumbbells also has the benefit of being able to choose what specific weight is appropriate for your fitness and the particular exercise being performed. This means that dumbbells can be used in just about any cardio workout.

Dumbbells are perhaps most effective when used within a high-intensity interval training (HIIT) workout, working to increase intensity of cardio exercises and deliver greater results.

It’s important to remember that cardio workouts will usually necessitate a lighter dumbbell weight than you might normally use for focused strength training. The 5kg to 10kg is useful for active cardio HIIT, while the 10kg to 30kg range can be used to focused movements and compound lifts, exerting more energy in a shorter amount of time, leading to greater calorie expenditure.

Dumbbells normally come in two options: fixed or adjustable. Fixed dumbbells are a single piece with the weight welded onto the bar, while adjustable dumbbells separate the bar and weight, allowing the user to swap out different size weights. While both are effective tools for targeted strength training and muscle gain, there are pros and cons to each that users should consider in relation to their workout.

Fixed dumbbells generally have greater durability and sturdier construction, creating a firmer grip, as well as lasting longer than adjustable ones. Adjustable dumbbells can often rattle around if not fitted properly, and can be fiddly to change in between sets, potentially interrupting a workout. Buying individual fixed dumbbells will also be more affordable than an adjustable set, however if you’re looking to purchase a complete set inclusive of all weights, an adjustable set would be the more affordable option.

More popular for at-home use, adjustable dumbbells offer more flexibility in weight options. The weight range for our main adjustable dumbbells are 2kg to 32kg for the Cortex RevoLock, and 2.5kg to 24kg for our Cortex V1. This delivers a targeted strength workout that’s specific to the user’s fitness level. If you’re starting out in weight training, an adjustable set makes weight progressions easier, and allows you to increase your loading on a gradual scale.

Cortex’s adjustable sets are built with a smart locking system and selection dial, making them safer, and minimises the time to change weights. Another option is a set of dumbbell handles with changeable weight plates, which go up to 40kg in weight. Adjustable sets also save space in the home, and can be easily stored away. Fixed dumbbell sets will most likely require a separate weight storage rack.

Fixed dumbbells are a better option if you’re going to be using the same weight repeatedly, and understand your fitness level enough to know what specific weight set you need. While adjustable dumbbells are better suited to those who want more flexibility and options in their workout.

Dumbbells are excellent tools for targeted strength training and muscle gain. Due to their flexibility, they can be adapted to various workouts targeting different muscle groups. While the triceps and biceps feature heavily in dumbbell training, they are also incredibly useful for the legs, back, shoulders and core. Many exercises including bench presses or a dumbbell fly are compound workouts that target multiple muscle groups at once. While isolated workouts can be used to target specific areas.

Dumbbells are especially effective at developing shoulder mass. Exercises such as seated shoulder presses or dumbbell shrugs are good for improving the deltoidal muscles in the shoulder, as well as improving muscle stability down the upper back.

The pectoral muscles can also be targeted with exercises like bench press, which will also incorporate the deltoids and triceps. Benches can be used in many dumbbell exercises such as an Arnold press, a one-armed dumbbell row and a dumbbell pullover.

See Lifespan Fitness selection of benches here.

Squats and lunges that incorporate dumbbells work to strengthen the leg muscles, including the glutes, quads and hamstrings. Calf raises will also produce a highly focused workout for the calves, as well as the Tibialus that runs down the back of the leg.

Dumbbells can also be incorporated into crunches, working the abdominal muscles.

In developing upper arm strength, dumbbells can be used for curls to strengthen the biceps, while tricep extension will deliver a focused workout for the triceps.

Find out more about the best ways to add weight to your training here.

There are many factors to consider in choosing the right weight dumbbell for your workout. The weight you choose will depend on your own fitness goals and fitness level. There is a wide range of dumbbell weights to choose from, varying from 5kg dumbbells, 10kg dumbbells, or up to 24kg. It’s important to play around with different weights to get an understanding of your own capabilities and how each feel for you.

Choosing a weight that is too heavy can increase your chance of muscle and joint damage. However, a weight that is too light will render your workout ineffective. A good balance to aim for is a weight that is just challenging enough to make you exercise, while also feeling like the workout is doable.

If you are looking to include dumbbells in your functional fitness routine you should opt for a lighter weight that will allow you to comfortably complete 8-10 reps. Functional training aims to build the functional ability of the muscles rather than increase muscle mass. For a beginner, you may want to start with a 5kg to 10kg dumbbell, and increase according to ability.

If building muscle mass through strength training is your goal than you will require comparatively heavier weights. Strength building with dumbbells should be challenging at the 4-6 rep mark, which will usually be around 10kg to 15kg for beginners, and 20kg to 40kg for intermediate/advanced trainers.

For a more comprehensive breakdown of functional training click here.

You can also use dumbbells for weight loss or improving cardio. They’re a common tool used in High Intensity Interval Training (HIIT), given their ability to be worked into a variety of workouts. These workouts involve repeated bouts of high intensity exercises followed by recovery periods, and are an excellent way to accelerate cardiovascular health while building functional strength, and losing weight. For these workouts, sticking to around 5kg weights will be more effective, and should comfortably allow you to perform 20+ reps.

Deciding on the best dumbbell for home use will depend on a number of factors. Consider the type of workout you’ll be using them for, how often you plan to use them and the number of people using them regularly. There are a number of pros and cons for each dumbbell type that users should consider.

First is choosing between a fixed dumbbell or an adjustable one. Adjustable dumbbells are generally favoured for at-home use, due to their space-saving capabilities, their easy storage and their portability. However, fixed dumbbells can be easier to use and don’t require as much fiddling to change weights. If you are someone who knows what weight they’ll need and will use most often, then it might be best to go with a fixed dumbbell. However, if you want greater flexibility in your workout and want to save as much space as possible, then an adjustable dumbbell would be more suitable.

The shape and build of your dumbbells are also important aspects to consider. Many dumbbells are made with hexagonal weights and are generally considered safer as they reduce rolling and damage to the floor and walls. Fixed dumbbells can also come in a vinyl dip coating to prevent unnecessary damage, and are considered safer for use in cardio workouts.

Next you should consider what type of workouts the dumbbells will be used for, and what fitness goals you’re hoping to achieve. If your goal is to build strength and maintain muscle mass, you’ll want a dumbbell that’s in the heavier range (relative to your own ability). For a beginner, it’s best to go with either 5kg dumbbells or 10kg dumbbells, and then progress relative to fitness level. However, you might want to incorporate your dumbbells into a cardio routine, in which case a lighter set would be preferable. Try to stay around 5kg mark for these workouts.

For some good examples of dumbbell exercises you can perform at home click here.