Can You Get Strong With Just Dumbbells?

I haven’t pressed with a barbell in almost 2 years…

But my shoulders are bigger and stronger than they’ve ever been using just dumbbells for overhead pressing.

It’s not about the tool, it’s about the effort (intensity) and the consistency.

For me personally, I find that I am subseptible to what I like to refer to as “taco neck” when pressing overhead with barbells.

Basically, sometimes after I do presses with a barbell I end up with with a muscle spasm in my neck that keeps me from being able to turn it without pain.

That’s why I’ve chosen to use dumbbells primary for strength training when it comes to my shoulders. And it has worked!

I’ve gotten stronger and stayed healthy in the process. More consistency = more results.

So if all you have are dumbbells, and they are heavy enough… You can still crush your strength and fitness goals.

Read that line again, IF THEY ARE HEAVY ENOUGH!

While you can make progress with dumbbells, you won’t be doing yourself any favors if you never increase the weight as your strength increases.

If you’re still doing 3 sets of 10 reps with those 15lb dumbbells, you’re no longer making progress.

Work in sets that push yourself to about an 80% effort, and use progressive overload.

In other words, make sure you’re working hard, and adding weight and reps regularly.

Not sure where to start? Here are some ideas:

1 WEEK OF DUMBBELL ONLY WORKOUTS

The week above showcases the Digital Barbell training methodology.

We believe that combining the best of strength training, body building, and metabolic conditioning is truly the best path to fitness and health for most people.

In the sample week above you’ll press overhead, you’lll squat, you’ll deadlift, and you’ll mix in some muscle building/bodybuilding, and conditioning work.

If you workout 5 days per week, we recommend working out no more than 3 days in a row without a rest day in-between.

If you want to try this sample week, be sure that you warm up each movement before beginning, and choose weights that fit your abilities for each movement. Grab some heavy weights, push the intensity, and your body will will reward you.

If you need it, we’ve got a full library of movement demos on our website. Just search the name of the movement and you’ll be ready to roll!

Reach out if you have any questions or if you are interested in talking to us about custom coaching!

For an even deeper dive on why your workouts might not be getting you results, check out our blog on “How To Look Like You Lift”.