Dumbbell exercises for weight loss: 9 best strength training moves

If weight loss is on your mind, don’t underestimate the power of strength training. It can be just as important as including a high-octane cardio session in your fitness routine. From helping to build your muscles and maintaining your strength to improving your posture and aiding weight loss, lifting weights can do you plenty of good! If you are someone trying to lose weight, here are some dumbbell exercises for weight loss that you must try!

Benefits of dumbbell exercises for weight loss

Whether you want to build your muscles or shed the extra kilos, dumbbell exercises can get the job done! Also known as resistance or strength training, dumbbell exercises can be good for your health. A 2021 study published in the journal Sports Medicine found that resistance training or weightlifting can help reduce body fat percentage, body fat mass and visceral fat in healthy adults.

Dumbbell exercises may not only help you lose weight, but gain muscle too. The more strength training you do, the more muscle you will gain and the more fat you will burn. A study published in the journal Sports Medicine found that resistance training helps you lose weight and burn fat.

Can women do dumbbell exercises?

The myth that women must not do weightlifting has put many of them in doubt if it is a good idea. Well, that’s what it is — nothing more than a myth! Working out with weights is a good thing for everybody, including women. “Women should do weight training without a doubt. Bodyweight exercise will help you get stronger, maintain bone density and get leaner. Women over 40 should include weightlifting in their routine to avoid experiencing extreme changes in their bodies which may happen due to their changing hormones,” says Agarwal.

While dumbbell exercises are good for everyone and it is even recommended for people over 50, it is important to consider your health issues to avoid problems.

9 dumbbell exercises for weight loss

You can try these expert-approved weightlifting exercises for weigh loss:

1. Deadlift

• Grab two dumbbells on either side of your hands.
• Now, stand with your feet hip-width apart and position the barbell over the middle of your feet, close to your shins.
• Bend at your hips and knees to lower your body as you hold the barbell with your hands placed outside your knees.
• Push through your heels and extend your hips and knees simultaneously.
• Inhale and slowly stand up straight with your shoulders back when you lift the barbell, keeping it close to your body as you lift.
• Now, reverse the movement by pushing your hips back and bending your knees.
• Lower the barbell slowly and return the barbell to the ground.
• Do not forget to tighten your abdominal muscles, keep your back straight and chest up throughout the exercise.
• Do at least 2 sets of 10-12 repetitions (reps).

2. Dumbbell squats

• Grab a barbell with your hands placed slightly wider than your shoulders and place it on the meaty part of your shoulders, below your neck. Your elbows should be pointing down and back.
• Lower into a squat by bending your knees and pushing your hips back. Keep your back straight.
• Do at least 3 sets of 12-15 reps.

Also Read: 10 benefits of squats — and 7 squat variations for fitness

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3. Dumbbell bench press

• Lie down on a bench with a dumbbell in each hand, and extend your arms above your chest.
• Lower the dumbbells to your chest and press them back up.
• Do not jerk or do it too fast.
• Do at least 3 sets of 10-12 reps.

You can do this exercise on a flat bench, or a decline or incline bench if you desire.

5. Forward lunges

• Grab your dumbbells and stand straight with your arms by your side.
• Keep your chest lifted and take a step forward with your right leg, bending at the
• knee of your left leg until it almost touches the ground.
• Now, step forward with your left leg and repeat the motion.
• Do at least 3 sets of 10-12 reps.

6. Dumbbell shoulder press

• Sit or stand with a dumbbell in each hand at your shoulder height.
• Press the dumbbells overhead until your arms are fully extended upward and lower back to the start. This completes one rep.
• Do 3 sets of 10-12 reps.

7. Step-ups

• Stand in front of an elevated surface like a bench or step holding dumbbells at both your sides.
• Step up with one leg, bringing the other leg up to meet it. Step back down and switch legs. This completes one rep.
• Do 3 sets of 12-15 reps to complete the exercise.

8. Dumbbell thruster

• Stand shoulder-width apart with a pair of dumbbells resting on your shoulders and elbows in front of your body.
• Bend your knees and push your hips back to lower into a squat position.
• Push through your heels to rise from the squat position, fully extending your legs.
• Press the dumbbells overhead by extending your arms as you stand up. Now, lower your dumbbells back to shoulder height to complete the rep.
• Now, perform at least 3 sets of 10-12 reps.

9. Kettlebell swings

You can also use a kettlebell if not a dumbbell to include more exercises in your weight loss routine:

• Stand with your feet shoulder-width apart and keep the kettlebell in front of you.
• Grip the kettlebell in your hand, palms facing you.
• Now, swing the kettlebell backwards between your legs while thrusting your hips and squeezing your glutes.
• Perform at least 3 sets of 10-12 years.

You can try some of these exercises and mix them up with the rest of your routine. Several other exercises such as push-ups, jumping jacks, side step-ups, front sit-ups and more can be performed with weights and can be beneficial for you. However, it is best to talk to your trainer before adding new exercises to your fitness regime.

Who should avoid dumbbell exercises for weight loss?

While dumbbell exercises are good for everyone, some people must only do it with the supervision of a professional trainer:

• Those with arthritis or knee pain.
• People with lower back pain, slip disc and other such back problems.
• Those with joint and shoulder pain.