How to Choose Dumbbells for the Polk County Southside Senior Center Exercise Class
I’m the instructor for the Live 2 B Healthy exercise class at the Polk County Southside Senior Center.
I want to help you increase your strength and build muscle mass. To do that you need to challenge your muscles and progressively overload them. So, you don’t want to grab weights that are too light. I know you don’t want to over-overload yourself, either. So, you don’t want to grab weights that are too heavy.
We need a way to communicate how much weight I recommend you use for class. The first problem is that not everyone in the class needs the same weight. The second problem is that not every exercise needs the same weight.
To solve this, I ask you to use “light,” “medium,” and “heavy” weights. (Use the chart on the wall to know which weights we will use on which days.) This article will help you determine which dumbbells equal light, medium, and heavy for you.
Two Light Dumbbells
These are dumbbells that you can lift overhead.
The calibration exercise for the light dumbbells is the alternating overhead press. Stand or sit tall and hold one dumbbell in front of each shoulder. Press one up (or up and forward), and bring it back down. Repeat on the other side.
This should feel challenging, but you should feel safe and in control of the weights.
Examples of other exercises we will do with the light dumbbells:
Front raise
Side raise
Tricep kickbacks without reset
One Heavy Dumbbell
This one is like a heavy package you could lift from the floor with one hand.
The calibration exercise for the heavy dumbbell is the one-arm row.
Standing: Stand in a staggered stance. Hinge forward and rest your support hand above your knee or on a chair. Keep your back long and neutral. Let the dumbbell (in your lifting hand) dangle. Pull your elbow up behind you and slowly lower to the starting position.
Seated: Keep your back long and neutral and hinge forward, resting your support elbow on your knee. Let the dumbbell (in your lifting hand) dangle next to your lower leg. Pull your elbow up behind you and slowly lower to the starting position.
It should feel challenging, but you should be able to do several repetitions with each arm.
Examples of other exercises we will do with the heavy dumbbell:
Good Morning
Sit-to-Stand
Carry
I won’t ask you to lift this weight overhead.
Two Medium Dumbbells
These dumbbells are heavier than the light dumbbells, but lighter than the heavy dumbbell.
Examples of exercises we will do with the medium dumbbells:
Romanian Deadlift
Squat
Chest Press
Tricep Kickbacks with Reset
I might ask you to lift one of these dumbbells overhead, but we will use two hands.
Record Keeping
Consider using one of the half-sheets (located in the envelope on the wall) to record your dumbbells each day and make a note about how it felt. To keep it challenging you will need to increase the weight over time. Remember, you don’t have to increase them all at once!
If we regularly run out of the dumbbells you want, let me know and I will get more ordered.
Note: If you would like to learn more about fitness classes I teach for Live 2 B Healthy, visit the Live 2 B Healthy page of my website.
