You only need light dumbbells to build strong arms, according to this trainer
Grab a pair of light weights and try this strength workout
It’s a misconception that you need heavy weights to tone your arms. You can absolutely build upper-body muscle with lighter dumbbells, especially when targeting smaller muscles like your biceps and triceps.
Certified personal trainer Heidi Neal has created an eight-move circuit using light weights to sculpt your arms and shoulders. She recommends doing each move for 30 seconds and then repeating the routine. Scroll down to see the exercises.
How to do Heidi Neal’s arms workout
A post shared by Heidi Neal • Fitness Trainer • Home Workouts (@heidinealfitness)
A photo posted by on
New to exercise? I’d recommend starting with six to eight repetitions of each move instead of 30 seconds as Neal suggests. When six to eight feels too easy, you can increase it to eight to 10, then 10-12. When 12 repetitions feel comfortable, it’s time to go up with the weight and back down to six to eight repetitions. Aim for a 2.5 pound increase when you're ready.
How to use lighter weights to build muscle
Neal's workout targets small muscles like the biceps, triceps and deltoids (shoulder muscles). Her exercises often isolate these muscles, forcing them to take on all of the load. This means you only need a light weight to challenge them.
Even if you're targeting larger muscles you can still use light weights to improve your muscle mass; you just need to increase the number of repetitions of an exercise to get a sufficient challenge.
As a personal trainer, I always tell my clients the most important thing for muscle growth is to follow the principle of progressive overload. This simply means increasing the intensity, volume or frequency of your workouts to continually challenge your muscles. That could mean lifting heavier weights, doing more repetitions or working out more frequently as you get stronger.
Shop adjustable dumbbells
If you're trying to get stronger, it's worth investing in the right equipment. The best adjustable dumbbells will save on space, as they're designed to be compact, but they also allow you to gradually increase your lifting load so that your muscles continue to be challenged.
Get the Fit&Well Newsletter
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
Best overall
Best budget pick
Best for fast weight changes
Maddy Biddulph is a freelance journalist specializing in fitness, health and wellbeing content. With 26 years in consumer media, she has worked as a writer and editor for some of the bestselling newspapers, magazines and websites in the US and UK.
She is also a qualified L3 personal trainer and weight loss advisor, and helps women over 40 navigate menopause by improving their physical and mental strength. At Maddy Biddulph Personal Training, she runs one-to-one and small group training for menopausal women who want to get fit to ease symptoms and feel like themselves again.
-
A trainer recommends this 20-minute bodyweight circuit to stay fit at home this winter
workouts You don’t even have to leave your home
By Lucy Miller Published
-
A trainer who can still get gym shy shares five tips for overcoming gymtimidation
Workouts If nerves are stopping you trying something new, read this expert advice
By Sam Rider Published