Tips from the Pros

4 Benefits of Dumbbells

Dumbbells. One of the best weapons in your strength training arsenal. You can use them in a wide variety of workouts to take advantage of all their many perks. Read on to learn about the best benefits of working with dumbbells.


With dumbbells, your potential for progress is almost infinite when it comes to gaining muscle mass and strength and honing a range of other athletic abilities.

Remember, no matter what your goal, you need to use the progressive overload technique if you want to make progress.

Simply put, continuously stimulating your body using an external stressor that exceeds (or “overloads”) the stimulus it regularly receives is the key to making progress. This “forces” your body to “progressively” adapt over time by reaching a minimum threshold in terms of difficulty.

The goal is to force your body to adapt so that it evolves.

It’s easy to achieve results through progressive overload with dumbbells.

As time goes on, add another repetition or just a few pounds to your dumbbells to increase the stress and keep your progress on a steady incline. You can also use dumbbells to add more resistance to bodyweight exercises such as lunges and squats and significantly enhance their effectiveness, granted that you’re doing the exercises right.

With bodyweight exercises, it can become impossible or extremely difficult to reach a minimum level of intensity.

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Take squats, for instance. If you’re easily able to do 200 squats in a row with just your body weight, then this won’t stimulate much change in your body because this exercise no longer provides enough stress in order to force your body to adapt.

This is when adding some weight can drastically and instantly up the intensity of the exercise and make it much more worth your while.


A major advantage of dumbbells is that they’re convenient, especially if you work out at home. Even if they’re big, two dumbbells don’t take up a lot of space and they’re easy to store in the corner of a room or in your closet.

Dumbbells are also relatively cheap, especially when you compare them to other pieces of exercise equipment.

Working with dumbbells doesn’t require a lot of space and all it takes is a pair or two to train your entire body.

For most people, dumbbells weighing 8 to 65 lb (4 to 30 kg) provide enough resistance to do most exercises with enough intensity.


When it comes to their universality, no other piece of equipment can beat dumbbells. Even if you’ve only got a few, you can use them to effectively work all your muscle groups. For example, with just two dumbbells, you can do a pretty impressive number of exercises, such as:

  • Squats (for your legs)
  • Deadlifts (for your back and legs)
  • Bench presses (for your pecs, triceps and shoulders)
  • Biceps curls (for your biceps and forearms)
  • Triceps extensions (for your triceps)
  • Rows (for your back)
  • Calf raises (for your calves)
  • Military presses (for your shoulders)
  • Crunches or weighted planks (for your abs)

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You can work every major muscle group with dumbbells. With such a huge range of exercises, there’s no end in sight to your muscle stimulation.


Dumbbells can isolate as many muscles as they target. Coming back to our third point, another one of the benefits of working with dumbbells is that it forces you to control two weights separately. And there are a lot of reasons why it’s great to be able to work one limb at a time.

The first one is that you can target the exact muscle group you want to work. That’s already a major advantage when you’re trying to build a more evenly toned physique without causing any muscle imbalances. With dumbbells, you can opt to work a specific muscle and keep building it over time (as long as you use the progressive overload technique). Dumbbells make the perfect external source of resistance when you’re doing isolation exercises for certain muscle groups, such as your arms or legs. These areas are sometimes difficult to build using just your body weight.

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If you’re injured but don’t want to completely stop working out, dumbbells can be the solution. For instance, if you’ve injured your right shoulder, you can use dumbbells to continue training your other arm and your legs. Doing so can even transmit nerve impulses to your disabled limb.

Dumbbell exercises can help minimize imbalances, too. Although a limb can be worked a little bit more with a barbell, both limbs have to put in the same amount of work for the same number of reps and weight when you use two dumbbells.


With FizzUp, you can get your own personalized home workout program. As a majority of our users own dumbbells, we offer a range of dumbbell programs for them to choose from.

Your favorite fitness app has created multiple workout programs that only include dumbbell exercises or a combination of dumbbell and bodyweight exercises.

These are traditional dumbbell programs designed for muscle gain, and they’re ideal for both dumbbell beginners and pros alike.

This is THE go-to cross-training program with equipment! Push your limits to new heights and train your physique with this routine using weights.

Our women’s dumbbell program that can help you sculpt your body in no time.

Those are our top four benefits of dumbbells. Whether you want to spice up your routine, build more muscle mass or gain extra strength, why not give this super convenient and universal exercise equipment a try? Start one of FizzUp’s dumbbell workout programs now to make a difference in your fitness!

The Author

FizzUp Staff

FizzUp Staff

As passionate bloggers, the FizzUp Staff’s sole purpose is to motivate the community with insightful and fun articles. Team spirit is one of our core values, whether we’re at work or exercising together in the FizzUp Box.