Menopause Monday: How to Choose+Save Money on Dumbbells

By now you probably know I'd I rather workout at home, in my Think Somatics Studio or Take It Outside! Anything to avoid going to the gym.

If you love the gym, good on you!

Read on though. No matter where you workout, you're likely going to need some dumbbells. If you are in the market for some, I'll share tips to save you some money when purchasing. Some of these tips will enhance your workouts in ways no one has probably ever suggested, which you can use at your gym too.

1. Start with More, Not Less
Just getting into lifting weights and about to make your first investment? If you are just starting out, and aren't recovering from an injury, go heavier than you might think. Women are notorious for lifting weights that weigh less than their grocery bags or purse. Remember, we lift weights to get stronger, which requires we lift things heavier than we normally do. This might mean getting 8 or 10 lb dumbbells, instead of 3 or 5. If you say, "But Kristin, I could only do around 4-6 reps of some exercises with heavier weights!" I say, "Perfect! That's better than lifting 3 lbs weights 20 times, and still having more reps in the tank."  

2. Share with Your Friends and Neighbors
Ask around and see if anyone has weights you can borrow. Maybe even workout together! As you progress, and need heavier and heavier weights, this can save you a lot of money. If you don't have heavier weights to share, maybe you have another piece of equipment, such as an exercise ball or mini trampoline that your friend would love to use!

3. Check Your Local Thrift Stores, Craigslist, FB Marketplace, Etc
While most people will just sell their old equipment for around the same price as retail, it never hurts to look around. A few months after New Year's Resolution time is a perfect time to look. A lot of spouses will get rid of their partner's gear that is just sitting around collecting dust after the initial motivation has waned. :-) Thrift stores usually have a sporting goods/exercise section. For you local folks, the Haywood Habitat for Humanity Store quite often has equipment. 

4. Double Up Your Current Weights 
I always mention this tip to my Learn to Lift for Life and Menopause Kickstarter students. Lighter weights usually have narrow enough grips that you can hold two weights in each hand, such as an 8 pounder and a 3 pounder. You can increase your weight amounts without making a purchase of slightly heavier weights that you will quickly out grow.

5. Use Two Dumbbells for Unilateral Exercises
This mean using two heavier weights in one hand, then repeating with the other hand/arm. As an example, if you have two 8 lb dumbbells, this will be a significant jump in the load, so plan to do fewer reps.

6. Go Crazy and Lift Two Different Weights at the Same Time!
This is my favorite tip, and you won't see this suggestion very often. That's because too many people think inside the gym, vs out in the real world. Out in the real world, you will seldom lift things that are evenly weighted and balanced across your two arms, your upper and lower body. Lift a bag of mulch, your grandkid or pooch, and you will quickly learn that the weight room is only so good at preparing your for real life! Let's say you DO want to invest in some heavier weights. Why buy 2 of each amount when you could get a 15 and 25, or a 20 and 30. Or maybe you invest in a kettle bell or two of different weights, which means you could use them for your regular exercises, AND start learning how to use kettle bells for a whole new routine. 

Kettle bells are super fun and a great workout. If you need help with proper form and how to use them, let me know.

Here's an example of what I'm talking about: You invest in one 15 and one 25 dumbbell > You do a chest press with one a weight in each hand > do a set of reps with good form > stopping when the arm holding the 25lb weight fatigues. Then switch hands and repeat. The amount of neurological control required throughout your body to stay balanced, will tax your muscles significantly more than equal weights in each hand.

7. Slow Down the Repetitions + Make Sure You're Going Through Full ROM
If you are on the fence about getting more equipment or upping your weight amounts, then consider slowing way down when you lift your weights. Slowing down will require more muscle activation. Also make sure you are going through the full range of motion. I often see folks not extend their arms completely when lowering their arms while doing bicep curls, or full lengthening their arms when doing tricep presses. Both slowing down and fuller range of motion will give your muscles more of a challenge. Even if you DO have heavier weights, be sure to review your form and ROM, before you think you are ready to bump up the weights.

8. Try a Different Exercise for the Same Muscle Group
If your regular chest presses on a bench are getting easy with your current dumbbells, consider changing the exercise slightly. Variations might include: chest press while on an exercise ball instead of the bench (I don't recommend this if you are using very heavy weights), incline chest press, or chest flies. If you want to learn how to tweak your routine, feel free to book a private session with me. I'd be happy to help, whether you are in town or on the other side of the planet. 

OK, I hope that was helpful. I'd love to hear what you think in the comments. 

calm down, get strong, stay human 💕,
Kristin