Anaerobic exercise, such as weightlifting, is an excellent way to build strength and improve overall fitness. Workouts with dumbbells for women are an effective way to build muscle strength and size, often from the comfort of one's own home. It is important to remember that the most effective weightlifting techniques apply equally to both men and women, meaning that workouts with dumbbells for women are a perfectly acceptable exercise option.
It is a common myth that women should workout differently than men. Muscle tissue is damaged every time a near maximal effort is applied, such as when lifting a heavy weight. After exercise has ceased, the body begins to repair the damaged muscle tissue, which is where growth occurs. The most effective forms of workouts with dumbbells for women constitute the exact same principles as the most effective weightlifting exercises for men. Contrary to many popular beliefs, heavy, compound movements are the most effective weightlifting exercises for both sexes.
The cornerstone of any great weightlifting regimen is the squat, of which there are countless incarnations. Most forms of the squat are performed with a barbell, but it is also possible to perform dumbbell squats. To execute a dumbbell squat, hold one dumbbell in each hand, squat down until the thighs are parallel to the floor, and stand back up. Make sure to keep the back straight by looking slightly above the horizon throughout the movement. Perform three to four sets of eight to ten repetitions with the heaviest weight you can handle.
Overhead dumbbell presses can also be included in workouts with dumbbells for women. There are two elements that constitute the movements of the upper body, pushing and pulling. Overhead dumbbell presses are the best exercise for building the pushing muscles of the upper body, which include the pectoralis majors, front deltoids, and triceps. To perform an overhead dumbbell press, start with one dumbbell in each hand and bring the weights up to neck level with the palms facing forwards. Press both arms up over the head simultaneously, stopping just before lockout, and back down to the neck. Perform three to four sets of eight to ten repetitions with the heaviest weight able to be handled comfortably.
To develop the pulling muscles of the upper body, such as the trapezii, latisimus dorsii, and rear deltoids, the bent-over row is the most effective choice. To perform a bent-over row, grasp one dumbbell in each hand, bend at the waist so that the spine is almost parallel to the floor, and look up at the horizon to keep the spine straight. Keeping the elbows tucked closely into the sides, pull the dumbbells up until they touch the abdomen. The bent-over row is an important part of workouts with dumbbells for women, but only when performed properly. If a person is able to perform 12 or more repetitions on any of the above mentioned exercises, the weight should be increased slightly.
