Exercising with weights is for everyone! Men and women, teenagers, seniors and all age groups in between. Dumbbells are a great and effective tool for strengthening muscles and improving overall fitness. Don’t want to go to the gym? Or are you anxious about it? No problem. Get yourself some kettlebells or dumbbells to exercise with at home and do something for your health in your own living room.

Why work out with dumbbells?

You don’t have to dream of huge muscles and super strength to choose strength training. With strength training, you can shape your body and strengthen it so that it looks toned. Women who have built up some muscle by working out regularly will always look better and healthier than those who weigh the same but don’t exercise with weights. Saying dumbbells aren’t suitable for women is a pointless myth.

What are the benefits of weight training beyond building muscle and strength?

It helps you build strong bones and joints, which comes in handy (especially) in old age
It improves stability and coordination
It can contribute to better fat burning and an increased metabolic rate
It helps improve mood and mental health
It strengthens the heart

What types of dumbbells exist for home workouts?

At the gym, you’ll find mainly two types of weights: bars, onto which the plates are loaded, and you use both hands to lift them (also called barbells), and then dumbbells. But you can get several types of weights for your home:

fixed-weight dumbbells: 1-kg dumbbells, 2-kg dumbbells, 5-kg dumbbells, etc. These dumbbells are best bought for your home as a dumbbell set; they are especially useful if you’re setting up a home gym or have a larger space to store your fitness equipment
adjustable dumbbell set with plates: this is a short bar to which you add the plates depending on your strength, so you don’t need to have a set of dumbbells at home – only two bars and a set of plates for them; these adjustable-weight dumbbells are suitable for smaller households as they don’t take up as much space
fixed-weight barbells: weight-training barbells, which can be used, for example, as weights for bench presses, squats, shoulder presses and deadlifts
adjustable barbells: these weights are similar to adjustable dumbbells, only here you have a longer bar onto which you load the plates according to your physical fitness; like a large fixed-weight dumbbell, this adjustable barbell is also suitable for squats, shoulder presses or deadlifts and similar exercises
kettlebells: these are a special type of weight that is shaped like a large iron ball with a handle; with a kettlebell you can perform different types of exercises, including swings, lifts or presses. Different sizes and weights of kettlebells then allow you to adapt your workout individually according to your physical condition

In addition to regular weights, you can also buy ankle weights and use them as leg weights during exercise and while running.

What to think about when exercising with weights at home

Before you decide to exercise with weights, it is important to learn the correct technique. Also, don’t forget to warm up and warm down before and after each workout. Following both tips will protect you from unnecessary injury and pain.

If you are a beginner, you don’t have to look for dumbbells for beginners. Forget about women’s dumbbells or children’s weights – use the same ones as everyone else, just don’t reach for a 20-kg dumbbell straight away. Take it slowly, gradually and sensibly.

Do you have a home gym or do you just love exercising at home? Take a look at our other exercise equipment, such as resistance bands, gym balls or skipping ropes. At the same time, support your workouts through a suitable diet with plenty of protein and explore our sports nutrition section.