Resistance training is an undeniably crucial component of a well-rounded fitness regimen. The benefits of incorporating this type of training into your routine expand far beyond improving your ability to pick up and put down heavy things. Research studies show that resistance training, when done consistently, can have a positive impact on overall health and wellness. From improved body composition and metabolic rate to prevention and management of chronic diseases (i.e., Type II Diabetes and Cardiovascular Disease), resistance training can have an impact on all aspects of your health. (1)
So, how do you incorporate resistance training into your routine? You really can’t go wrong, but one of the easiest and most versatile methods is to add some dumbbells! You can make your routine as simple or as complicated as you’d like, and customize the intensity to meet your fitness needs.
Improve Your Functional Fitness with Dumbbells
Training with dumbbells improves your ability to navigate through your life with more ease. The strength you cultivate in your workouts will transfer to real-world activities, making things like lifting groceries, reaching to get items from your top kitchen cabinet, or doing household chores less physically demanding. Here’s how dumbbell training can boost your functional fitness:
Unlike weight machines you typically find at the gym, dumbbells are not set to a fixed pathway of movement. The benefit of this is that it allows more freedom of movement within an exercise. This means that even if you are doing an exercise that can be done with a machine or a barbell (for example, chest press), there tends to be more recruitment and activation of small stabilizer muscles when using dumbbells. (2) If you’re looking to improve joint stability, dumbbell training can be a great way to do it.
If you want an insurance policy for your body, this is it! Unilateral training, or training one side of the body at a time, promotes strengthening both sides of your body evenly. It helps prevent overcompensation on your dominant side and allows you to focus on the specific muscle group you are trying to target. This can help prevent overuse injuries in the future.
Allows for a Larger Range of Motion (Rom)
Because of the greater freedom of movement, when using dumbbells, you can work through a larger ROM when compared to machines. Training your muscles through their full ROM allows you to be strong across all kinds of different movements – both in and outside of the gym.
Improve Bone Health
The healthy impact that comes from resistance training provides a stimulus that prompts bones to grow stronger and become more dense. Prevent injury and boost longevity with dumbbells!
Sunny Dumbbells: Which Type Is Right for You?
With so many dumbbell types and brands on the market, it might feel overwhelming trying to determine which option will cater to your fitness goals and workout style. Let’s take a look at two of Sunny’s brand-new dumbbell styles, and how they might fit into your workout routine!
Core Fit Hex Style Dumbbells (SF-DB03-5)
The Core Fit Dumbbells are the perfect functional training tool. The hexagonal shape of the dumbbells prevents the weights from rolling, making them easy and safe to use during your workout. This is an ideal option for exercises like renegade rows, where you are using the dumbbells as a base of support during movement. With a diamond-knurled and ergonomically contoured grip, you can easily hold onto the dumbbells during your workout with minimal discomfort. Sunny offers weight ranges from 5 to 50 lbs, so you can customize each workout intensity level to perfectly fit your needs.
Why this style might be right for you: Choose these dumbbells if you’re looking for the ultimate functional exercise tool that provides a little extra stability.
Signature Style Polyurethane Round Dumbbell (SF-DB02-5)
Sunny’s Signature Style Dumbbells are durable and versatile, designed for effective strength training. The polyurethane plates and solid steel handle ensure long-lasting durability, while the diamond-knurled handle provides a comfortable and secure grip during workouts. Its compact design is perfect for home gyms or size-limited workout spaces. Offering weight options from 5 to 50 lbs, this dumbbell caters to all fitness levels and allows for progressive training. Whether you’re new to dumbbell training or a seasoned pro, the Signature Style Dumbbells are suitable for a wide range of exercises, promoting muscle building, flexibility, and balance.
Why this style might be right for you: If your workout routine involves a lot of dumbbell exercises, this ultra-durable option ensures the longevity of your equipment for years to come.
1. Westcott, W. L. (2012). Resistance training is medicine. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/jsr.0b013e31825dabb8. Accessed 17 July 2023.
2. Farias, D. de, Willardson, J. M., Paz, G. A., Bezerra, E. de, & Miranda, H. (2017). Maximal strength performance and muscle activation for the bench press and triceps extension exercises adopting dumbbell, barbell, and machine modalities over multiple sets. Journal of Strength and Conditioning Research, 31(7), 1879–1887. https://doi.org/10.1519/jsc.0000000000001651. Accessed 17 July 2023.