With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
Cardio exercises might have been all the rage a few years back, but as of late, strength training seems to be taking over top spot. Lower body exercises, known as what you do on ‘leg day’, are a favorite among women.
That said, with all the machinery recommended for these exercises, building leg muscle through glute and thigh workouts can seem like the impossible dream for those who want to exercise at home.
Spotlight on dumbbells. This versatile piece of gym equipment can be used in a variety of ways and can help you exercise all parts of your body from the core to the arms and even to the lower body. That said, can leg workouts with dumbbells help you build strength and muscle?
Read on to find out how this is possible and which leg exercises will help you achieve your goals.
Some reasons why you should choose these free weights for your leg workouts at home include:
As stated above dumbbells are quite versatile. Meaning, they can be used to do a multitude of different kinds of workouts, not just lower body exercises making them a good investment. Some core and upper body workouts that use dumbbells include:
Compared to other kinds of free weights and gym machinery, dumbbells are relatively cheap. You will not need to break the bank to get a set and start your fitness journey.
Many fitness enthusiasts dream of having a small at home gym, but not many can afford them – mostly due to cost and space required. Because dumbbells are small and compact, they do not need a lot of space and thus anyone, from a college student living in a dorm, to a renter, to even a small home owner can have them without compromising their living space.
Just because dumbbells are not as ‘fancy looking’ as other free weights or as complex as gym machines, doesn’t mean that they are any less functional, nor does it mean that they’ll give you less than optimal results. In fact, leg exercises with dumbbells for beginners can be a very effective routine.
In one study published in the International Journal of Environmental Research and Public Health 36 novice males were put to the test. The aim of the study was to determine which kind of resistance training among machines, free weights, or a combination of both worked best for anthropometrics, strength, and functional ability.
The men were divided into 3 groups: a machine only group, free weights only and a combination group – those in the last group started with machines then switched to free weights after 5 weeks. The entire study took 10 weeks.
After the 10 weeks, researchers found that regardless of resistance training method used, all participants experienced significant improvements in anthropometrics, muscle mass, strength and functionality (7).
This demonstrates that by using free weights and doing leg workouts with dumbbells for mass or strength, one can have the same results as using complex gym machinery.
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Yes, you can. As illustrated in the study mentioned above, building leg muscle and strength is absolutely possible when using free weights such as dumbbells. These findings are also supported by a comparative study published in The Journal of Strength and Conditioning Research in 2020.
The aim of the study was to compare the effects of resistance training on muscle mass, strength, free testosterone, and free cortisol concentrations using free weights vs. machines.
The study – consisting of both men and women – went on for 8 weeks and all the participants strength trained for 2 to 3 weeks, doing 3 to 4 sets of 4 to10 repetitions per workout.
At the end of the study, researchers found that in terms of upper body strength, the machine group seemed to show more strength than the free weights group – the increase in muscle mass, however, was the same in both groups.
In terms of lower body strength and mass, not only did both the machine and free weight groups show similar increases in strength, but they also had similar increases in the sizes of their quads (2).
As proven by the studies mentioned above, you can absolutely build both muscle mass and strength using dumbbells – or any other kind of free weights. This, however, is not the only benefit of using dumbbells for exercise.
According to the American Council on Exercise, dumbbells are fantastic equipment for progressive overload (1) – a type of strength training that gradually increases the intensity of workouts. Not only does this help with hypertrophy, but it also works great to avoid a plateau in muscle mass and strength (5).
Here is all you need to know about building lower body strength using leg workouts with dumbbells for female and male exercisers:
If your weight is okay but you want more muscle, eat at a calorie surplus but make sure not to overdo it. A surplus of 350 to 500 calories is enough for this (3). Regardless of whether you are eating at a calorie deficit or surplus, make sure that you are eating enough protein – about 1.6 grams of protein per kg of your body weight per day (6).
Read more: Fire Up Your Muscles With Effective Resistance Bands Leg Workout
Yes, they can. You do not always need the heaviest weight at the store/gym to build muscle. For beginners, even small kg dumbbells can help build muscle. Exercises, especially upper body and core workouts do not always need the heaviest weights to execute.
If you are not a beginner and would still like to try using 5 kg dumbbells to build muscle, try increasing your reps or duration of your workout – this is a simple way to practice progressive overload without necessarily increasing the workout weight you are currently using.
The answer varies depending on who you ask. Some believe that a leg day workout session should only last 20 minutes while others say that you can push up to 90 minutes.
The average duration for most weight lifting workout sessions is usually anywhere between 45 to 60 minutes. If you are a beginner, doing 30 minutes of leg workouts at home with dumbbells should be enough. After a while, you can increase the duration to 45 minutes or even an hour.
Work with what your body feels most comfortable with and build on that.
Here are some of the best exercises that you can add to your leg workouts with dumbbells at home routine.
Instead of doing bodyweight squats, switch things up with this variation that too, targets the glutes and quads.
While they primarily work the quads and glutes, they also target the hamstrings, calves, adductors, and core.
This exercise does not always require a barbell. It can still be perfectly executed with a pair of dumbbells.
This exercise works your core, glutes, hamstrings, quads as well as your calves
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This exercise targets the adductors, quadriceps, hamstrings as well as the glutes.
Can be done with a stair step if you do not have a sturdy box to step on.
Read more: A Leg Workout For Mass To Make Your Leg Day Count
Not necessarily. While some sources say that legs need more reps than other parts because it takes longer for blood to flow through them, there doesn’t seem to be any scientific evidence behind it.
Leg muscles can be built with both high and low reps – what you choose to do largely relies on your goals. For strength, low reps with heavier weights is recommended, while for mass, higher reps with lighter weights is deemed better (4).
Yes, they are, but only when used during strength training exercise routines.
Outside of this, wearing leg weights like ankle weights while doing cardio or simply going about your day is not safe. According to Harvard Health Publishing, doing this may lead to muscle imbalance and also increases the risk of tendon or ligament injuries to the knees, hips, and back (8).
While they are good, no one exercise is enough to help build muscle. Do a variation of lower body exercises for the best results.
No, it is not. Only wear the weights during lower body strength day exercises and take them immediately off after the workout is done
Leg workouts with dumbbells at home are a simple, cheap, yet effective way to build the strength and muscle definition in your lower body. Remember that building and toning muscle is largely dependent on what you do, not the equipment you use.
You can stop stressing about fancy equipment and just get a pair of dumbbells, a workout mat and start your journey today!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!