Five-pound dumbbells are used for muscle workouts that strengthen smaller, shorter muscles. These dumbbells, which weight about 2.26 kilograms, are often used for working muscles that are difficult or impossible to work with heavier weights as well. Choosing the best workouts with 5-lb dumbbells starts with determining one's fitness goals, one's current health, and one's ability level. Beginner lifters may want to consider taking a weight training class, or work with a personal trainer who can walk the new lifter through the exercises. Proper form is vitally important to prevent injury during the lifting process.
Many gyms and fitness centers offer classes that include workouts with 5-lb dumbbells. These lightweight dumbbells are used in ways much larger dumbbells are not used, which means special techniques must be taken into consideration. While many people interested in such workouts may think the exercises are easier and safer because of the lower weight, the risk of injury is just as substantial with 5-lb dumbbells as it is with any other weights. Taking a class can help a person avoid injury and get the most benefit from the exercises learned in the class. If a class is not available, consult a personal trainer who can show the lifter the proper lifting techniques.
Many exercises that use 5-lb dumbbells are done with high repetitions. This means the lifter is likely to repeat a motion many times during the course of an exercise, leading to muscle fatigue. It is very important to take adequate rests between sets, as well as between overall workouts, to allow the muscles to recover and prepare for the strain of another set or workout. Staying hydrated will also help ensure muscle health and prevent injury or discomfort during and after the workout.
Five-pound dumbbells can be used for stretching purposes as well. The light weight can add resistance to the muscles, enhancing a stretching routine before a workout begins. With or without the weights, stretching will be necessary before any workout to help prevent injury and prepare the muscles for the strain. The pre-workout stretching should be done lightly, with heavier stretching reserved for after the workout when the muscles are warm and looser. The dumbbells can also be used during cardio exercises to enhance the workout; a person can walk on a treadmill, for example, while holding dumbbells in each hand to work the upper body simultaneously; this can help raise one's heart rate for more fat-burning potential.