BY EBENEZER SAMUEL, CSCS
I get this question all the time, especially in January. Someone will tell me they’re just starting out in the gym, and ask if they should get 50-pound adjustable dumbbells. Since they’re beginners, they say, they don’t need a beefier pair.
My answer is always the same: Get a heavier pair anyway. Because if you’re committed to working out, you will get stronger – especially on three critical exercises that are key to your longevity.
The key to these movements: They’re all compound lifts, which means they challenge multiple muscle groups at once. That means they build muscle, strength, and coordination, an underrated trait you’ll want as you get older. And partly because they train all these characteristics, they’re meant to be trained heavy. They’re moves that you can (and should!) outgrow if you’re using cheap, light dumbbells.
They also come together in a nice 20-minute workout that will push you to your limits. Master them – and enjoy lifting heavy.
ROMANIAN DEADLIFT
Meet the most fundamental act you can take on: Picking something up from the ground. Doing this builds your hamstrings, glutes, and lower back extensors – and it can keep you out of back pain long-term, too.
And from picking up kids to picking up big boxes on moving day, you’re meant to be strong doing this. So a pair of 20-pound dumbbells just won’t cut it. You should work up to at least your bodyweight – and don’t be afraid to push beyond that. Your dumbbells need to support that strength. Do 3 sets of 8 to 10.
DEAD STOP DUMBBELL ROW
An ultra-strong midback protects your shoulders and helps you maintain classically good posture. But too often, our rhomboids (the muscles between our shoulder blades) and lats are weak from days spent at desk jobs.
Dumbbell rows solve this. And because this exercise challenges some of our body’s largest muscle groups (those lats), it can (and should) be trained heavy. If this seems daunting, try the dead stop dumbbell row, which lets you “rest” for a moment after every rep, letting you acclimate to heavier loads. Think 3 sets of 8 reps here.
FARMER’S MARCH
Long before humans had Amazon and Porsche and Ford and Toyota, they were adept at carrying things (and very heavy things) for long distances. And even now, in small doses, we do this, whether it’s carrying grocery bags home in the city or lugging backpacks to the car.
These carrying moments challenge grip strength, core strength, and muscular endurance. And when done over long time periods, they challenge mental fortitude, too.
Train these at least once a week, thinking of doing 3 30-second sets, and you’ll improve swiftly. And yes, that means you’ll thank yourself for having invested in quality dumbbells at the start of your training journey.