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Men’s Health fitness advisor BJ Gaddour can overhead press 100-pound dumbbells and make it look easy. But that doesn’t mean he won’t use light weights too.
“Ten-pound dumbbells can challenge your muscles and cardiovascular system in ways that heavy weights can’t,” he says. Here are three reasons you should go light during your next workout.
1. Smaller loads can pack a serious metabolic punch. “Light weights allow you to perform movements with greater speed and explosive power, which stimulates your fast-twitch muscle fibers and elevates your heart rate,” says Gaddour.
2. Lighter weights are crucial for increasing your strength. That’s because they challenge the small muscles around your joints, the ones that get overpowered by bigger muscles when you use heavier weights, Gaddour says. Working these muscles helps stabilize your joints, setting you up for huge gains when you pick up bigger loads again.
3. A 10-pound dumbbell can help you better perform some bodyweight exercises. For example, it can act as a counterbalance, helping you perfect difficult moves like the single-leg squat. Holding the weight in front of you makes you more steady. This allows you to concentrate on the movement without worrying about losing your balance, he says. So even though you’re now lifting more than just your body, the exercise becomes easier.
Want to reap all the benefits of a light weights? Try this workout from Gaddour. Grab a pair of 10-pound dumbbells and perform the exercises as a circuit. Do one exercise for 50 seconds, rest 10 seconds, and then move on to the next exercise. Once you’ve completed all 5 exercises, rest for 1 minute. That’s 1 round. Do 4 more.
1. Batwing
2. Alternating levitating lunge with counterbalance
3. Lateral dumbbell raise
4. Dumbbell discus
5. Gunslingers
10-Pound Dumbbell Workout, Health News, health tipsHealth
10-Pound Dumbbell Workout
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