What Dumbbells Should Teenagers Use ?

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What Dumbbells Should Teenagers Use ?

In Today's era, teenagers are getting fascinated by going to gym and building a body. So, it is very important to know what dumbbells should teenagers start with there fitness journey. Research suggests that strength training has a lot to offer teenagers in terms of health, fitness and fun. 

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But at what age should a pre-teen or early teenager start lifting weights?

 A balanced exercise routine includes aerobic (cardio) activity, stretching, and strength training and thus Teens may want to strength train to improve sports performance, treat or prevent injuries, or improve appearance. Research-based book provides young people ages 7 to 15 with a solid fitness base and aerobic activities and stretching exercises. 

Teens who work out with weights, as well as exercise aerobically, reduce by half their risk for sports injuries. Weight training also helps improve sports performance. It boosts bone density and strengthens tendons.

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Benefits teen get with exercises

  • Increased strength and power
  • Improved body composition
  • Greater self-esteem
  • Reduction in sports training injuries
  • Enhanced sports performance

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Lifting weight in proper order

  • Teens should start out with lighter weights, proper form, and more repetitions.
  • A good rule of thumb is to start with a weight you can easily lift 10 times, with the last two repetitions being increasingly difficult.
  • For some teens, this might be 1 pound to 2 pounds. If you are strong and fit, you might start at 15 pounds to 20 pounds.
  • When lifting, move the weights in a smooth, steady motion. Avoid jerky movements and sudden drops.
  • As your muscles gain strength, and if there is no pain, slowly increase the weight in 1- to 2.5 -pound increments if using free weights, in 5-pound increments if using gym machines.
  • Stay away from very heavy weights until you are fully through puberty and growth, as it could damage tendons and bones.
  • Make sure you warm up and incorporate stretching as part of your weight training. 

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Dumbbell exercise for teens

Dumbbell Chest Press 

  • The dumbbell chest press improves stabilization
  • Builds upper-body strength. 


    One Arm Row

    • one arm rows work all of the arm muscles in one simple movement. 
    • Strength your shoulder, upper arms and core


    Overhead Press

    The overhead press can be performed in a sitting or standing position as it focuses on hand muscles.

    • Increase strength and size of the shoulder muscles.
    • Increase strength of core muscle


      A teenage weightlifting program should focus on building total-body strength. Isolation exercises are a helpful supplement to other total-body exercises, but they shouldn't be the staple of your teen's lifting program. 

      For best results, do strength exercises for at least 20–30 minutes 2 or 3 days per week. Take at least a day off between sessions. Work the major muscle groups of your arms, legs, and core. Teens  training routine should include more sports and cardiovascular exercises with  just strength training with dumbbells and barbells. 

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