Dumbbells

Get Stronger & Leaner

For weight training at home, you really can't go wrong with dumbbells.

They are a type of free weight that are held in only one hand (normally), and therefore, tend to be sold in pairs. They usually come in two forms - either adjustable or fixed weight.

Adjustable dumbbells consist of steel bars and a selection of disk weights that are threaded onto the steel bar. The fixed weight variety are a weight, usually cast iron or concrete, covered in rubber or plastic.

The Benefits

As for all weight based exercise, you'll benefit by increasing your strength, muscle tone, and building endurance. Weight training is great for all fitness levels, will help to strengthen your heart, and will also help you burn fat.

Other benefits include:

• Increased muscle tone and strength
• Increased bone density
• Improve postural support
• Increase metabolic rate (which helps in burning fat)

Specific Exercises

There are a variety of books and workout videos that you can purchase to get the full benefits from your weights. My favorites are Kathy Smith's "Lift Weights to Lose Weight" and Jari Love's "Ripped" series.

Alternatively, you can join a free weights class or hire a trainer at your local gym to learn the basic exercises.

Most exercises target a specific muscle group, and are often named after that muscle group and the action performed (i.e., bicep curls and tricep extensions).

As you become more fit, you can move up to heavier weights so that you're continuously challenging the muscles. More weight means more resistance. You need resistance to build more muscle tissue.

Exercises that don't specifically use the dumbbells, such as lunges or treadmill walking can be done while holding onto the weights to increase the resistance in the exercise.

Brands & Pricing

The Warnings

Dumbbells provide slightly less stability than barbells. Warm up and cool down properly before you start with the weights. Ensure that your movements are slow, controlled, and carefully defined. Have someone inspect your technique before you begin, if possible. Or, if you're using a workout DVD for weight lifting, pay careful attention to the tips on form for each exercise. That way you should avoid most injuries. If at any time, you feel a sharp pain, ensure that you stop and seek medical attention.

To increase your strength and fitness from home, without complicated machinery, the simplest, most convenient and effective exercise equipment would have to be the dumbbell.