references
  
      Journal of Sports Medicine and Physical Fitness: "A Systematic Review and Meta-Analysis Comparing Changes in Muscle Size, Strength, and Power"
    
      Bioengineering (Basel): "Influence of Different Load Conditions on Lower Extremity Biomechanics during the Lunge Squat in Novice Men"
    
      National Institutes of Health: "Osteoporosis Overview"
    
      Medicine and Science in Sports and Exercise: "Strength Training and the Risk of Type 2 Diabetes and Cardiovascular Disease"
    
      PLOS One: "Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial"
    
      Physical Activity Guidelines for Americans
    
      Harvard Health Publishing: "Strength Training Builds More Than Muscles"
    




Dumbbells are the unsung heroes of effective workouts.

Image Credit: South_agency/E+/GettyImages

Image Credit: South_agency/E+/GettyImages

When it comes to picking the right dumbbell weight for you, it all depends on your exercise goals, says Cameron Yuen, DPT, CSCS, director of physical therapy and training at Bespoke Treatments in New York City. For example, you can do a bench press with a cable machine, barbells, kettlebells and dumbbells. “Selecting the right weight really comes down to your abilities and goals,” Yuen says.

For example, you can do a bench press with a cable machine, barbells, kettlebells and dumbbells. “Selecting the right weight really comes down to your abilities and goals,” Yuen says.

      Journal of Sports Medicine and Physical Fitness: "A Systematic Review and Meta-Analysis Comparing Changes in Muscle Size, Strength, and Power"
    
      Bioengineering (Basel): "Influence of Different Load Conditions on Lower Extremity Biomechanics during the Lunge Squat in Novice Men"
    
      National Institutes of Health: "Osteoporosis Overview"
    
      Medicine and Science in Sports and Exercise: "Strength Training and the Risk of Type 2 Diabetes and Cardiovascular Disease"
    
      PLOS One: "Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial"
    
      Physical Activity Guidelines for Americans
    
      Harvard Health Publishing: "Strength Training Builds More Than Muscles"