How to Live Longer as a Man With a Simple Set of Dumbbells in Your Hand
Pay attention if you’re over forty
Life is a marathon and not a sprint.
Approaching the half-way point is a scary moment.
One day you’ll look down the long corridor of your experiences with half of your life behind you. You’ll reflect fondly. There’ll be plenty of memories, mistakes and celebrations to recall.
But, it’s not over yet. There are more doors to walk through and many more rooms left to explore. Plus, your experience means, moving forward, you’ll be wiser, calmer and more evolved.
The truth is, the next few decades could be the best of your life.
But there’s one crucial thing you need. It’s something you might have forgotten all about. It’s easy to neglect. But, it’s a killer if you do.
It’s simple really. It is, of course, your health. It affects everything — your waistline, your core strength, muscle tone, posture, sex life and energy levels.
Have you abandoned these crucial elements in return for amazing experiences? If you haven’t maintained your health over the years, you could be faced with an endless list of health problems. The physical depreciation you have collected unwittingly over the first half of your life could feel depressing. Overwhelming.
However, fear not. There’s always time to remedy your wrongs, to undo your negligence and steady the ship to create a calm sea for the second half of your voyage.
It doesn’t have to be complicated.
Let’s stop for a moment and define what’s important as you get older. You need to be able to walk tall, carry heavy suitcases, fit into clothes comfortably, run for a bus and keep up with your children and grandchildren.
You need good posture to ensure your organs have the space to work properly. And you need to maintain what you have been blessed with. You also need to have a great sex life.
Most importantly, you must NOT allow the socially acceptable degradation of your body to bleed into your existence. It is not OK to stop caring, stop lifting and start eating more, no matter what society or the media says. You shouldn’t rely heavily on medication, use a mobility scooter to get around (when with a little effort you could walk) and always use Viagra during sex.
Guess what?
While it’s not OK, the good news is, you’re not entirely to blame. Over the last thirty years, the fitness industry has become a relentless juggernaut of profit and alienation. Every new fad and craze quickly gives way to the next. It leaves you in a state of flux and physical inertia. It’s easy to feel overwhelmed with your wellness and give up entirely.
Get back to basics.
So, keep it simple. Don’t let the fads distract you. I’ve worked out my whole life. I’ve seen all the trends come and go. What exactly was the Power Plate all about? What about Zumba, aqua aerobics, step aerobics, ViPER and kettlebells (which are ultimately just a glorified dumbbell )?
Ignore them all.
You don’t need them. There’s one piece of kit that literally does everything. It’s not an Apple watch, a Peloton subscription or a pedometer. It’s not a TRX band or even a kettlebell. It’s definitely not a Bullworker.
Note: If you know what a Bullworker is, you have to read on.
Yes, my friend, the answer is simple. It’s an adjustable set of cast iron 10KG dumbbells. Let that sink in. Don’t shake your head in disgust. Don’t try and challenge it.
From experience, a reasonably fit man over the age of 40 can just about bicep curl a set of 10KG dumbbells for a set of 15 repetitions. This is a good indicator and a good baseline of physical strength. If you can bicep curl 10KG for four sets of 15 repetitions with 30 seconds rest in-between, you are in the game.
Sadly, most men can’t do that.
The number of exercises possible with your trusty 10KG dumbbells is an extensive and very long list. Every muscle group and individual muscle can get a great workout. From posterior deltoid raises to walking lunges, from a single-arm chest press to calf raises. With a little bit of knowledge, you can do everything and more.
The beauty of the adjustable dumbbells is that they are exactly that, adjustable. They come with four 2.5KG plates, four 1.25KG plates, four spin collars and the bar itself.
To build confidence and strength, start by bicep curling the 1KG bar.
Your aim is to do 3 sets of 15 repetitions with 30 seconds rest in-between. Add a small amount of new weight every two weeks. Get comfortable, then add some more. Remember, every day is different and every workout will feel different too. The essential thing here is to get on with it.
Resting every other day will give you enough time to recover. And on days when you want to stop completely, just keep going. Imagine the change in your mind and body if you do.
Like anything in life, you need to be consistent over time to achieve success.
If it’s taken you 45 years to get out of shape, it will take time to reverse this. But reverse it, you will. It’s guaranteed.
As you remain consistent and work out often, the larger muscle groups of legs, chest and back will inevitably get used to and outgrow the resistance available on the 10KG dumbbells quicker than the shoulders or biceps, for example.
To solve this, simply load one dumbbell with more weight and work with single dumbbell exercises. A one-armed row with 18KG is a decent weight to push around, so is a single-arm chest press. Getting to grips with a varied repertoire of exercises is essential. YouTube is a fabulous resource for this.
There will never be an excuse not to lift weights.
Your quality of life depends on it. Yes, you can use bodyweight exercises too, but you need to be able to get to the point where you can do a pull-up, 100 press-ups or tricep dips to make it worthwhile.
The trusty 10KG dumbbells will give you the much-needed momentum and confidence to witness tangible change and progress in your body and mind.
Sure, there are a billion ways to skin the workout cat. But, in my opinion (as a personal trainer of twenty-five years), this is the best one.
By the way, the order of exercises does matter. If you pre-exhaust an assisting muscle group to a large muscle group, then the larger muscle will find it more challenging. For example, tricep dips and shoulder press before press-ups will make the press-ups much more challenging.
For the benefit of the beginners in the house, the following sequence ensures you do things in the correct order. Ideally, the last two or three repetitions should feel challenging. This will play into the beauty and versatility of your magical 10KG dumbbells.
Take your time. Listen to your body.
Here’s the workout that, together with your 10KG dumbbells, will change your life and help you live longer:
Squats x 15
Biceps curl x 15
One-armed row x 15
Stomach plank x 1 minute
Press-ups x 20
Stomach curls x 20
Shoulder press x 15
Side plank x 30 seconds
Tricep dip x 15
This workout ensures every muscle gets a hit and a rest. As you get stronger, increase the intensity by adding repetitions and sets and by reducing your rest time.
Studies show using your new cast iron friends often will increase your testosterone levels, confidence, energy, strength, bone destiny, muscle tone, sleep quality and mental health.
Takeaway.
If you’ve never lifted weights before or not touched them since high school, do not delay a moment longer. Each person has a point of no return with their health. Don’t surpass yours.
Start now. Life will take on a whole new meaning. Trust me.
I appreciate that some people will outgrow their trusty 10KG adjustable dumbbells quickly and need to lift heavier weights. But, even if you do outgrow them and become a cross-fitting, powerlifting, super-setting, wide-grip chinning, gym-going, superstar, your 10KG friends will always be there for you and will never ever let you down.
They’re like a boxset of Breaking Bad or Friends — familiar, trusting and convenient. And one thing’s for sure, they deserve to be a permanent feature in the corner of every person’s living room. After all, who doesn’t want to live longer?