When it comes to dumbbells, you have many different options. You can purchase a single dumbbell, or you can buy a set. However, if you want the best possible experience, you should invest in a dumbbell rack set with a rack. The dumbbells provide a versatile way to work out all of the muscles in your body, but the rack is also essential for safety and organization. This article will discuss the many benefits of using dumbbells and why getting a dumbbell set with a stand is the best decision you can make for your health.
What Is Resistance Training?
Resistance training is any exercise that causes your muscles to contract against an external force. This type of training typically requires dumbbells, resistance bands, or even your body weight to provide external resistance. When you engage in resistance training, you are essentially working to make your muscles stronger. Stronger muscles not only look good, but they also function better.
Health Benefits of Resistance Training
It is no secret that exercise is good for our well-being. But the question is whether resistance training is just as beneficial as aerobic exercises. The answer is yes! Resistance training, which includes using dumbbells, has provided many health benefits.
According to the National Health Interview Survey (NHIS), individuals who perform resistance training are 46% more likely to live longer than individuals who do not practice resistance training. At the same time, individuals who lift weights have a 41% lower risk of dying from heart-related issues and a 20% lower risk of dying from cancer.
Resistance Training Triggers Repair Hormone Secretion
According to health correlation studies, general exercise can help improve general well-being, but only resistance training directly affects longevity. So why do individuals who practice resistance training live longer and healthier? Sports medicine studies discovered that resistance training could help trigger the secretion of growth hormones. These are essential for repairing damaged cells and tissues, increasing bone density, and helping our muscles to grow.
Resistance Training Is the Key to Longevity
These benefits greatly improve the overall health and life expectancy for men over 50 and cancer-recovering individuals. Correlation studies show that these individuals greatly increase their life expectancy by 33% compared to individuals who do not lift weights. Scientists believe that resistance training can greatly reverse the bone density and skeletal muscle cell damage caused by cancer and sometimes chemotherapy.
Bones Play a Key Role in Our Immune System
We always associate bones with our skeletal system, but did you know that our bones are essential for our immune system? Our bone marrow is responsible for producing the white blood cells that fight off infection. When we engage in resistance training, we stimulate the release of osteocalcin. As a protein hormone, osteocalcin helps to improve the communication between our immune cells and maintain a healthy inflammatory response. So by lifting weights regularly, you are giving your immune system a big helping hand.
Lifting Weights Improve Glucose Metabolism
Many men and women complain about gaining weight whenever they eat carbs. However, this doesn’t have to be the case if you engage in regular resistance training. When we engage in strength training exercises, we help to increase the number of mitochondria in our muscles. The release of osteocalcin also helps to improve our insulin sensitivity. When we lift weights, we become better at metabolizing glucose and preventing fat accumulation.
Resistance Training Makes You Smarter
We all know that physical activity is good for our brain health. However, very few people realize that resistance training can make you smarter. Studies have shown that regular dumbbell workouts can help increase the size of your hippocampus, the part of your brain responsible for memory and learning. What’s more, it can also promote brain health and prevent neurodegenerative diseases.
Lifting Weights Works Like Coffee
Studies also show that when you engage in resistance training exercises, your frontal and parietal lobe become highly energized by the oxygenated hemoglobin. The reaction causes a drastic increase in cognitive functioning. So if you’re feeling tired and sluggish, reaching your weights can help boost your focus and brainpower. The best part is that this effect can last up to two hours after your workout.
Dumbbells Can Soothe Your Nerves
It is a known fact that exercise promotes the happy hormone endorphin secretion. However, you may not know that dumbbells can help soothe your nerves. When we lift weights, our body releases myelin, a protein that helps to insulate our nerve cells and allows electrical signals to flow smoothly between them. As a result, we are less likely to experience anxiety and stress-related issues.
At the same time, when we engage in resistance training, we help to release a calming hormone known as GABA. This neurotransmitter helps to regulate our nervous system and promote relaxation. So if you’re feeling stressed out, lifting some dumbbells can help you feel more relaxed and calm.
Other Health Benefits of Lifting Weights
When you lift weights, you put your body through small stressors. These physical stresses help increase bone density and muscle mass while reducing your risk of injuries. In addition to the benefits mentioned above, regular dumbbell workouts can promote these health benefits:
- Improve cardiovascular health
- Increased muscle mass
- Improve balance and body posture
- Reduced body fat
- Better cardiovascular health
- Better sleep quality
- Healthier skin and hair
Why Are Dumbbells Better Than Other Resistance Training Equipment?
There are many different types of resistance training equipment available today. So why should you choose dumbbells over other options? Here are a few reasons:
Dumbbells Are More Versatile
Dumbbells are more versatile than other resistance training equipment because you can incorporate the weights into a wide range of exercises. They also allow you to work on specific muscle groups, whether you want to target your chest, back, arms, or legs. You can also change your routine frequently, which is essential for preventing boredom and keeping your muscles guessing. In addition, you can combine dumbbells with aerobic exercises to get better results within a shorter time.
Dumbbells Are More Convenient
Universal gyms provide amazing results, but you need to sacrifice a lot of room for the equipment. Dumbbells are more convenient because they can be stored in a small space and don’t require much setup time. All the room you need is a small space, whether your closet, a corner in your family room, garage, or even under your sofa or bed.
Dumbbells Are Safe
There are many benefits to working out with dumbbells, but the most important ones are safety and versatility. First and foremost, dumbbells are much safer than barbells and weight plates. If you are working out alone, there is always the risk of dropping a barbell on your head or neck, which could cause serious injury. However, you can drop the dumbbells to the ground if you need to take an emergency break.
Dumbbells Are Durable and Require Minimal Maintenance
Universal gyms and big resistance training equipment require a lot of maintenance work. On the other hand, resistance bands and bungee cords can easily lose their elasticity and shred. If you want something that you don’t constantly need servicing and can last you a lifetime, dumbbells are perfect.
Why Choose Dumbbell Sets Over Individual Dumbbell Purchase?
There are a few key reasons you should choose dumbbell sets over individual dumbbells. First, dumbbell sets offer a great way to save money. If you were to buy each dumbbell individually, it might seem that you are saving money in the short run, but it costs you a lot more money in the long run.
Why Get a Dumbbell Set With Rack?
Now that we’ve discussed dumbbell’s benefits, let’s talk about why you should get a dumbbell set with a rack. First and foremost, dumbbell racks are essential for safety. If you have a lot of dumbbells, it can be difficult to keep them organized. And when you try to work out with all that weight lying around the floor, you are more than likely to stub your toes or hurt your feet.
What many people do not consider is the maintenance of your dumbbells. Whether you have bare metal dumbbells or coated dumbbells, they require different levels of care. If you prefer bare metal dumbbells, they are susceptible to rust. Storing them on a rack can prevent humidity and moisture from coming into contact with the dumbbells and causing them to rust. If you have coated dumbbells, the outer coating is prone to chip and tear when you bump them together. Dumbbell racks reduce that problem to a minimum.
A tidy home leads to better emotional health and creates better focus. The same applies to your gym equipment. When you see a messy pile of equipment, you are less likely to get motivated. But when you visit your gym area and see a clean rack of dumbbells, you can create better focus and goals for your workout session.
What Are the Qualities of a Good Dumbbell Set?
When you are looking for a dumbbell set for your home gym, there are a few things that you should keep in mind. Here are a few qualities of a good dumbbell set:
- The dumbbells should be made of high-quality materials with smooth surfaces.
- The dumbbells should be comfortable to hold.
- The dumbbells should have a non-slip grip.
- The set should have a nice distribution of lower weights and higher weights.
What Are the Qualities of a Good Dumbbell Rack?
A flimsy dumbbell rack can cause just as much damage to your equipment when it crumbles from the weight. If you are looking for a dumbbell rack, there are a few things that you should keep in mind:
- The dumbbell rack foundation should be sturdy, stable, and evenly leveled.
- The dumbbell rack should not wobble.
- Your dumbbells should fit nicely on the rack.
Our Review of the 6 Top Dumbbell Sets With Rack
Now that we’ve gone over the qualities of a good dumbbell set and dumbbell rack, it’s time to review the 6 top dumbbell sets with racks.
1. Amazon Basics Neoprene Workout Dumbbell
The Amazon Basics Neoprene Workout Dumbbell Set with Rack offers three pairs of weights: 5-lb, 10-lb, and 15-lb. The set totals at 60-lb. These cast-iron weights have a hexagonal shape to prevent rolling and fit snuggly on the rack. The dumbbells come in various colors and sizes to easily distinguish the different weight options. They are comfortable to hold, and the non-slip neoprene surface is a great feature when your hands get sweaty.
PROS:
- Great set for individuals who are looking for a beginner weight set or a lighter weight set
- Great for individuals with smaller hands
- Perfect for aerobic usage
- The rack is collapsible for easy storage
CONS:
- The handle may be too narrow for individuals with big hands
- The set does not include heavier weight options
- The rack is a little flimsy
2. Colored Neoprene Coated Dumbbell Set With Rack
The Colored neoprene-coated dumbbell set with rack includes three pairs of dumbbell options: 5-lb, 8-lb, and 12-lb. The whole set totals at 50-lb. Constructed with alloy steel and covered by a neoprene coating, these hex dumbbell weights are easy on your hands yet give you enough grip even when your hands are sweaty. The dumbbells are color-coded, so you can easily distinguish the different weight options.
PROS:
- Dumbbells have a thicker neoprene coating than many other brands
- Color-coded for easy weight identification
- The rack is collapsible for easy storage
CONS:
- Rack is not as sturdy as some of the other options on this list
- Weight option distribution is awkward
3. 230-lb Papababe Dumbbells Free Weights Set With Rack
The Papababe dumbbell free weights is one of the best dumbbells set for individuals who want a better distribution of weight options. Totaling 230-lb, this set includes five weight options: 10-lb, 15-lb, 25-lb, 30-lb, and 35-lb. Unlike previously mentioned dumbbell sets, the Papababe hex dumbbell is made of cast iron encased with a black rubber casing. So while the rubber dumbbells look like the traditional iron weights, they are much more durable and will not rust easily. Complete with a heavy-duty metal weight rack, this rubber hex dumbbell set is perfect for anyone who wants that traditional dumbbell look for their home gym.
PROS:
- The handles use a 1.5 mm knurled design for better grip
- Rubber casing minimizes damage to your floor
- The heavy-duty metal rack has a solid foundation and will not wobble at all
- The set offers a great spectrum of lighter and heavier dumbbells
CONS:
- Rubber casing may leave a streak on certain floors
- The handle can cause callouses with daily use
4. JFIT Dumbbell Hand Weights With Rack
The JFIT Dumbbell Hand Weights focus on the lighter spectrum of weight options. Totaling 32-lb as a set, the system offers three different weight options: 3-lb, 5-lb, and 8-lb. Although they are much cheaper than other brands on the market, JFIT hexagonal-shaped dumbbells are well constructed and feature smooth neoprene protection. And unlike different lighter-weight sets, the JFIT plastic rack is fixated with metal bolts to give better stability.
PROS:
- Three lighter different weight options perfect for aerobic exercises
- Neoprene handle fits bigger hands
- Wider handle suitable for both big and small hands
- Very sturdy plastic rack
CONS:
- No heavier weights
- The rack is not collapsible
5. HolaHatha Neoprene Dumbbell Free Hand Weight Set with Rack
The HolaHatha Neoprene Dumbbell Free Hand Weight Set with Storage Rack is another great lighter set of dumbbells. With three different weight options: 3-lb, 5-lb, and 8lb, this set is excellent for individuals who want to target smaller muscle groups and include weights in their aerobic exercises. Unlike other weights on this list, the HolaHatha hex dumbbell has an Eco PVC non-slip coating for protection. So if you are not in love with neoprene and want some texture for a better grip, the HolaHatha is a great option.
PROS:
- Lightweight options are great for targeting smaller muscle groups
- Color-coded dumbbells for easy weight recognition
- The dumbbells are easy to grip because of the contoured handle
- Very budget-friendly
CONS:
- The storage rack is too narrow and can topple over
- The PVC coating strips easier than neoprene coating
- PVC coating can cause skin reactions for individuals who are allergic to PVC
6. 150-lb Papababe Dumbbells Free Weights Set With Rack
It can be hard for men to find dumbbells that allow enough handle room for their hands. If you find the 230-lb Papababe set too much, this 150-lb Papababe rubber dumbbell set with a rack may be what you are looking for in a garage gym. With five dumbbell weight options available: 5-lb, 10-lb, 15-lb, 20-lb, and 25-lb, the Papababe rubber hex dumbbell is suitable for resistance training and adds more challenge to your HIIT workout.
PROS:
- Hexagonal shape to prevent rolling
- Easy-grip knurl handle provides plenty of room for bigger hands
- Made of cast iron with a rubber coating
- Sturdy heavy-duty metal rack
CONS:
- The knurled texture can cause callouses with extended use
- The metal rack may rust over time
Final Thoughts
When there are many different dumbbell set options on the market, it is important to find the right set for you and your needs. Consider the weight options, the material of the dumbbells, and storage options before making your purchase. A good dumbbell set will last you years and help you reach your fitness goals. We hope that this article has helped you narrow down your choices to find the perfect dumbbell set for your home gym. Now get back in the zone and LIFT!
