Dumbbell Weight Training For Women

More and more women are beginning dumbbell weight training as an excellent means of burning fat and maintaining muscle tone, as well as keeping in shape and reducing the visible effects of aging on the body.  Exercising with dumbbells, sometimes called free weights, can be a great way to keep your body limber, well-conditioned, and healthy.  Dumbbells are relatively inexpensive and many different exercises can be done with the same set of weights, making them a versatile part of any exercise routine.

Adding dumbbell exercises to your daily exercise routine is very easy to do.  One quick way to start is to carry a pair of small two- or three-pound dumbbells during a morning walk, treadmill run, or stair climbing routine.  This increases the amount of work done and calories burnt, as well as providing an arm workout that would not be achieved with walking or running alone.



Bicep curls are a simple dumbbell exercise that can be performed standing, with lunges, or even sitting down.  Hold the weight at a 90-degree angle to your body, and slowly contract your bicep to raise the arm up to your shoulder level.  Inhale as you raise the weight, and then exhale as you lower the weight back down to the original position.  Focus on your bicep muscle and try to keep your body as relaxed as possible. Perform 10 repetitions and then switch arms.

Hammer curls involve gripping the weights in both hands, starting with hands down by the sides of your body.  Then bring the dumbbells up in alternate rising movements to your shoulder.  Keep the movements nice and slow, and as one lowers, raise the opposite arm.  Perform 10 repetitions with each arm.  Hammer curls can be performed while walking or stepping up and down on an aerobic step or climbing machine as part of a low-impact aerobic exercise routine.

Both bicep curls and hammer curls are easy to do, and can be learned without any significant studying.  After starting with the basics, add additional dumbbell exercises to your workout to strengthen other muscles, such as back and shoulders.  Take a women's fitness class at a local gym or community center or consider a single session with a personal trainer to learn additional exercises that be done with a set of dumbbells.  It is always recommended to get a trained professional to show you the basic movements, but with practice you should be able to master the basics in a very short time.

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