The free weights section of the gym can be an intimidating area, especially for women who are just getting started.

However, a lot of dumbbell exercises are very well suited to beginners and it would be a shame to skip them! Here’s your complete beginner’s guide to using free weights, focusing on dumbbell exercises.

(You can also read the complete guide to using weight machines here).

What are free weights and why should you use them?

A free weight is any training load that is not attached to anything. You can pick it up and move it in any direction. The two main free weights in the gym are dumbbells and barbells, but kettlebells, balls, sand bags, tires… are also classed as free weights. In this blog posts I’ll be focusing on dumbbells, which are great for beginner weight training workouts.

Why Lift Free Weights?

They are incredibly versatile. As opposed to machines, free weights don’t restrict your movements and possibilities are endless.

Plus, you can easily buy some dumbbells if you want to do home workouts. Don’t have any yet? Check out my favourite accessories for home workouts (for every budget)

Another great reason to lift dumbbells is that they make your muscles work more. There’s no machine to support you and take some weight off, so you have to maintain good posture and engage your core for any free weight exercise. Therefore, they make your workouts more effective overall.

How to pick the right weight for your dumbbells?

The weight you can manage will depend on the exercise, so you’ll probably need to use several pairs of dumbbells. For instance, you might be able to use heavier dumbbells for squats than shoulder presses.

My rule of thumb for beginners is to aim for 8-12 reps per set. This means that you would manage 8 to 12 reps in a row before getting some rest. That’s 1 set. You would perform 2 to 3 sets for each exercise.

Therefore, I’d recommend choosing a weight that allows you to complete at least 8 reps and would start to feel quite challenging between rep 8 and 12. It might take you a couple trials for you to determine the right weight to start with. As you progress, you’ll be able to up the weight.

How to start using dumbbells?

Have a workout plan

There’s nothing more daunting for a beginner than walking in the weight room without knowing what to do. Make sure to have a structured plan, if possible a personalised one that is designed to help you achieve your goals.

Same if you’re working out from home. In order to make the most of your workouts and ensure you reach your goals, I’d really recommend following a beginner programme.

Form is everything

Performing exercises with good form will give you optimal results and of course reduce the risk of injury.

To learn how to perform dumbbell exercises safely and with confidence, I’d recommend watching video tutorials so that you can really see how to execute the movement.

You can access my full exercise video library FOR FREE. Not only it includes video demos but I’m also giving you tips on how to check your form and make sure you’re doing it properly.

Beginner-friendly dumbbell exercises

Watch these video tutorials on how to effectively perform these beginner-friendly dumbbell exercises.

Buy cheap dumbbells to achieve your fitness goals at home!

The Goblet Squat

This dumbbell squat variation not only works work your quads, hamstrings and glutes but also your core and overall upper body. Read the full tutorial with pro tips here and watch the video:

The Shoulder Press

The seated version is great for beginners. Your back is supported and you only have to focus on your shoulders. Read the full tutorial with pro tips here and watch the video:

The Dumbbell Chest Press

The bench press can be really intimidating when you’re getting started. Get familiar with this exercise and build your confidence by using dumbbells first. Read the full tutorial with pro tips here and watch the video:

The Dumbbell Romanian Deadlift

You can totally do deadlifts with dumbbells. It’s actually a great idea to start practicing this movement with dumbbells before moving on to barbells. Read the full tutorial with pro tips here and watch the video:

The Dumbbell Hip Thrust

This dumbbell variation is great to get used to the hip thrust movement before using a barbell. Read the full tutorial with pro tips here and watch the video:

The Bent Over Row

A great beginner-friendly back exercise. Read the full tutorial with pro tips here and watch the video: