With two sons, three males in the house, exercise is a big deal.

We all work out to different degrees. Fitness, strength, etc. is discussed often.

I’m getting a set of dumbbells for the boys to use. I will use them too, to complement my gym stuff.

  • Weights: 1.5kg (we have already), then 3kg, 5kg, 8kg, 10kg.

They’ll stick with the lighter weights for now, with room to grow.

I don’t want them to get hurt, so I asked grok3 to help me make some posters to stick up.

The first is on safety tips when using dumbbells:

Dumbbell Training Tips

  • Start Light, Go Slow: Choose a weight you can lift with control. Focus on slow, steady movements to build strength safely.
  • Prioritize Form: Keep proper posture—back straight, core engaged, knees slightly bent. Bad form risks injury.
  • Time Under Tension: Aim for 2-3 seconds up, 2-3 seconds down per rep to maximize muscle growth.
  • Track Reps & Sets: Log 8-12 reps for 2-3 sets per exercise. Increase weight gradually as strength improves.
  • Warm Up & Cool Down: Do 5-10 minutes of dynamic stretches before and static stretches after to prevent injury.
  • Rest & Recover: Take 60-90 seconds between sets. Rest muscles 48 hours before training the same group again.
  • Breathe Properly: Exhale on effort (lifting), inhale on release. Never hold your breath.
  • Use a Spotter for Heavy Lifts: Have someone nearby for safety when pushing your limits.
  • Listen to Your Body: Stop if you feel pain (not just discomfort). Consult a doctor for persistent issues.
  • Stay Consistent: Train 2-3 times per week. Progress comes from regular, focused effort.

And another for exercises to start with:

Dumbbell Exercises for Strength

  • Goblet Squat: Hold one dumbbell close to chest, squat until thighs are parallel to ground, then stand. Builds legs and core.
  • Dumbbell Bench Press: Lie on a bench, hold a dumbbell in each hand, push up, lower slowly. Targets chest, shoulders, triceps.
  • Bent-Over Row: Bend at hips, back flat, pull dumbbells to waist, lower slowly. Strengthens back and biceps.
  • Shoulder Press: Sit or stand, hold dumbbells at shoulder height, press up, lower with control. Works shoulders and triceps.
  • Bicep Curl: Stand, hold dumbbells, curl weights to shoulders, lower slowly. Focuses on biceps.
  • Lateral Raise: Stand, hold dumbbells at sides, raise arms to shoulder height, lower slowly. Targets side shoulders.
  • Dumbbell Deadlift: Hold dumbbells, hinge at hips, lower weights toward floor, then stand. Builds glutes, hamstrings, lower back.

We’ll also watch some youtubes together to get good form sorted up front.