The dumbbell is one of the oldest pieces of strength training equipment — and it has endured for good reason. With one dumbbell or a pair, you can build a full-body workout that challenges your balance, stability and coordination.
Because they are hand-held, you can add resistance to any exercise while still moving freely.
“I find that when clients first use dumbbells, they’re often surprised at how connected they feel to their movements,” said Chloe Bardos, a trainer based in Vancouver, Canada.
To maintain control throughout a dumbbell movement, you have to engage your core and the muscles that stabilize your body. Learning to do this during a workout can improve your body’s ability to control its position as you move in everyday life, which is increasingly important as you age, said Ms. Bardos.
To perform most dumbbell movements, your limbs have to work independently. That can help you spot if one side of your body is weaker or less mobile than the other. You can begin to correct those imbalances by exercising with a weight that you can handle on your weaker side, said Priscilla Del Moral, a trainer in New York.
To build a full-body dumbbell workout, the Times asked Ms. Bardos and Ms. Del Moral to recommend exercises that are beginner-friendly and can easily be scaled up in difficulty as your strength improves.
Overview
Time: 30 minutes
Intensity: Medium