Barbells, dumbbells, bands, machines: how do you know which to use? In this episode, I discuss what equipment to use and when. If you’ve not been getting the results you want in your strength training, this episode is for you. You’ll learn about why one tool might be better for your goals than the other, what each one actually does to your muscles and your bones, and how to safely progress from dumbbells to barbells. I see too many women avoid the barbell because they are intimidated, scared, or uncertain, think it's only for gym bros, or that they will get bulky. It's just not true! I share the story of my friend Jane, who very slowly journeyed from using limited weights in her living room to the dumbbell section at her gym to using all of the equipment on the main gym floor. The barbell back squat completely transformed her routine! If you are a true student of technique, there comes a point where transitioning to the barbell rack will transform your training unlike dumbbells ever could. Remember, you define what progress means. Barbells are a great option if that is what you want!The next thing to understand when building muscle is that, regardless of the equipment you're using, improvements in muscular strength and size are the result of mechanical tension and/or metabolic stress when there is sufficient volume. What that means is, the only way a muscle can grow, change, and improve is through tension, stress, and a minimum effective dose each week. You will not build muscle if you're not getting enough stimulus according to these parameters: weight load, intensity, and enough repetitions each week.It is possible to change your body with just dumbbells and bands, but you have to be a lot more passionate about your programming, your technique, your methodologies, and the complexity of your movements. I believe, however, that it's easier to use a barbell. I share the specific benefits of each type of exercise equipment. Barbells, for instance, are great for reducing the need for stability and provide a greater challenge in general. Again, at some point, if you want to continue to train with greater weight loads and good technique, you will have to transition to barbells. To improve any muscle, it must be exposed to a force that's intense enough to cause some degree of muscle stress and damage. Because the best results come when there is both mechanical tension, which means a heavy weight load, and metabolic stress, it underscores the value of bigger movements that involve multiple muscles and your entire body as a whole. I think the concept of weight-bearing exercise for good bones is really BS because the truth is, your muscles and your bones are already used to your current body weight. Impact exercises are a great way to improve bones. Ultimately, anything is better than nothing. If you're strength training, first make sure that you are challenging your muscles beyond their current ability, and if that's with dumbbells and bands, I’m sending you a high five! I hope you enjoyed this episode! You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs.To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access.Topics covered(05:10) Don’t avoid the barbell! (10:00) Technique trumps everything! (17:15) Benefits
Barbells, dumbbells, bands, machines: how do you know which to use? In this episode, I discuss what equipment to use and when. If you’ve not been getting the results you want in your strength training, this episode is for you. You’ll learn about why one tool might be better for your goals than the other, what each one actually does to your muscles and your bones, and how to safely progress from dumbbells to barbells.
I see too many women avoid the barbell because they are intimidated, scared, or uncertain, think it's only for gym bros, or that they will get bulky. It's just not true! I share the story of my friend Jane, who very slowly journeyed from using limited weights in her living room to the dumbbell section at her gym to using all of the equipment on the main gym floor. The barbell back squat completely transformed her routine! If you are a true student of technique, there comes a point where transitioning to the barbell rack will transform your training unlike dumbbells ever could. Remember, you define what progress means. Barbells are a great option if that is what you want!
The next thing to understand when building muscle is that, regardless of the equipment you're using, improvements in muscular strength and size are the result of mechanical tension and/or metabolic stress when there is sufficient volume. What that means is, the only way a muscle can grow, change, and improve is through tension, stress, and a minimum effective dose each week. You will not build muscle if you're not getting enough stimulus according to these parameters: weight load, intensity, and enough repetitions each week.
It is possible to change your body with just dumbbells and bands, but you have to be a lot more passionate about your programming, your technique, your methodologies, and the complexity of your movements. I believe, however, that it's easier to use a barbell. I share the specific benefits of each type of exercise equipment. Barbells, for instance, are great for reducing the need for stability and provide a greater challenge in general. Again, at some point, if you want to continue to train with greater weight loads and good technique, you will have to transition to barbells.
To improve any muscle, it must be exposed to a force that's intense enough to cause some degree of muscle stress and damage. Because the best results come when there is both mechanical tension, which means a heavy weight load, and metabolic stress, it underscores the value of bigger movements that involve multiple muscles and your entire body as a whole. I think the concept of weight-bearing exercise for good bones is really BS because the truth is, your muscles and your bones are already used to your current body weight. Impact exercises are a great way to improve bones.
Ultimately, anything is better than nothing. If you're strength training, first make sure that you are challenging your muscles beyond their current ability, and if that's with dumbbells and bands, I’m sending you a high five!
I hope you enjoyed this episode!
You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs.
To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review
This is a limited-time offer before it sells for $197–grab it while you can for lifetime access.
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Holly Perkins 00:00
Depending on your personal strength training journey, you'll likely notice that you gravitate towards certain pieces of equipment at different times. And while I have my philosophies for what's best, the truth is there is a time and place for dumbbells, barbells, bands, and machines. So what's a gal to do if you're curious to know which equipment to use and when? Keep listening.
Holly Perkins 00:28
Hello, and thank you for being here. If you are new, hi. I'm Holly Perkins, and I help women, generally over 40, improve their body composition so that you are at least 70% muscle according to a DEXA scan—so that you can reduce your risk of disease, stay strong and active, ride into the sunset of life, and stay out of the rocking chair. And you know, beyond that, life is just a lot more fun when you're fit and strong. Life is easier. You feel better. You get through your challenging days. It makes all the difference.
Holly Perkins 01:12
Did you know that my career started as a personal trainer to the stars? It's true. With a degree in exercise physiology and nutrition, I headed to New York City and trained some of the most famous of the famous. Like for real—every other day, it was another A-lister that came into our gym. And all these years later, after all of that incredible experience, I've got some opinions, as you can imagine. So what I share in this podcast is a mix of, number one, research and science—because I'm always on top of it.
Holly Perkins 01:50
Every single episode is extensively researched. I always link it in the show notes. And it's also partially my experience in practice after 30 years of working with people in the gym. And it's also my personal interpretation of things based on my own experience, which I do think is relevant. And today is no different. I just got back from an in-person workshop with some of the women from my group coaching program, and we had the opportunity to spend two whole days together in the gym breaking down exercises like squats, deadlifts, Bulgarian split squats, of course, and more.
Holly Perkins 02:34
And a super interesting conversation broke out about when to use dumbbells and when to use a barbell. And now listen—these are women at different levels of fitness, but they've been in my community. They've been working with me for at least a number of months, and so they're a little more knowledgeable. And what I learned from this conversation was so illuminating, and it's also super interesting. And that's what we're going to be talking about today. Because it turns out more women than I realized are intimidated by the big, scary barbell. Even the women that I work with—that know me, that have been guided, who've been in my community, some of them for years and years and years and years—still revealed to me that they avoid the barbell. And yet, what's crazy is, for many of them, their progress now depends on them using a barbell.
Holly Perkins 03:31
So if you've been feeling stuck and not getting the results that you want—even though you are strength training, you're consistent, you're lifting what you would say is heavy weight—if you're relying on, let's say, five- to eight- or maybe even ten-pound dumbbells, or if you're unsure if you should try using a barbell, this episode is so for you. In this episode, you'll learn why one tool might be better for your goals than the other, what each one actually does to your muscles and your bones, and how to safely progress from dumbbells to barbells.
Holly Perkins 04:10
I believe that a woman can be strong and still super feminine. I believe you deserve the kind of training that builds muscle and confidence and longevity. And you'll require different equipment at different times. But if you want to be strong and unstoppable in every way, there is one thing that you should not do—and that is avoid the barbell simply because it seems scary or intimidating or you don't know how to use it. Because the truth is, it could be the very thing to take you to the next level. And I'm going to show you how. So let me tell you a quick story about my friend Jane. She came to me years ago for coaching—years ago. Gosh, I think it was like maybe even 2021, 2025, six years ago—and she wanted to be more fit, and she was new to strength training. I'm the perfect person to come to in that case.
Holly Perkins 05:10
So we started her slowly using dumbbells and bands. She was working out at home, and for a while—oh gosh, I would even say maybe for several years—she got really good results that way. Just doing home workouts with limited equipment. Without a doubt, she was stronger, she was smaller, she felt better, she lost some weight, and in general, she was very happy with the results. And she was way better off than had she not started at all.
Holly Perkins 05:44
Then she came to me again last year and joined the founders round of the Body Composition Project, which was when I first launched the program. And at that point, her goals had been updated, and now she wanted to actually really focus on building muscle so that she could continue to release some of the extra body fat and actually improve her body composition—as per a body composition screening. So once again, she started working out at home. But this time, she outgrew her environment very quickly. She needed more dumbbells, and she needed heavier equipment in general.
Holly Perkins 06:27
So we held her hand. I coached her virtually. We supported her and encouraged her—helped her to feel brave enough to join a local gym. And let me tell you, this was a big deal for her. It was a huge win. And of course, she started making progress again. So first, she started in the section of the gym that was set aside for women. A lot of gyms still have these. And don't get me started on that, because it's often the back room with no windows and no love, and it's a few random dumbbells and bands thrown in there—kind of leftover equipment that the dudes don't use. But it's better than nothing, and at least it gives women the privacy and a safe place to get started.
Holly Perkins 07:12
But very quickly, of course, she outgrew that too. So once again, we held her hand, we motivated her, we encouraged her, and I taught her virtually how to venture out onto the main gym floor, which was another huge win in and of itself. And of course, she started making progress again. See the trend here? And then it came time to get serious, and she was ready, and she was inspired, and her confidence was up, and she wanted to explore the barbell and the squat rack. So once again, I held her hand. I taught her virtually. We guided her on how to do it. It's actually not that hard once you understand a few things to get familiar. And then she started using the squat rack and the barbell—in a very safe way, by the way. And wouldn't you know it, she took to it very quickly.
Holly Perkins 08:05
And what's amazing is that it turned out that Jane very naturally had—I have the chills—incredible technique. When I saw her first Exercise of the Week video demonstrating her barbell back squat, I was—my jaw was on my desk—blown away. It was like she just intuitively knew how to squat with a barbell, and she did it so beautifully and truly. Her technique as a beginner was the best that I've ever seen. And so my question is: can you imagine the progress that she would have missed if she kept working out at home? Now of course, she could get a squat rack and a barbell at home—but she wouldn’t have, she didn’t have the space, whatever it was. But there is a different level of joy and life that happens if you're someone who's interested in going into a public gym, if you're able to join a public gym, and if you're inspired to do so.
Holly Perkins 09:09
Now, I live in a very rural area when I'm in Pennsylvania. Going to the gym just isn't an option. But I built out my own—I converted a barn—and I've got a professional-level gym here at home. But I'm not most people. Even though I wish everybody would have this experience—it's amazing. But can you imagine the confidence and the pride that she would have foregone if she avoided the squat rack at the gym because it seemed like it was for the big, strong bros? And while I'm not saying that a barbell back squat is the end-all be-all—even though I kind of do believe that's true—I do know that when you cultivate excellent technique, and you take your time, and you progressively increase your weight loads, there are benefits—big benefits—that come from an extra...
Holly Perkins 10:00
...exercise like that that uses a barbell. And at some point, if your technique is excellent, continued progress requires advanced apparatus. That's why all the big strong bros use these bigger pieces of equipment. Because at some point, as you get stronger and more advanced and more fit, you're going to have to transition. If your technique is excellent, you'll get better results doing a barbell back squat than you would doing a dumbbell or a band squat at home. Now listen, I'm going to say it a number of times in this episode.
Holly Perkins 10:42
This is assuming you are a student of technique—especially on exercises like deadlift, barbell back squat, Romanian deadlift, even Bulgarian split squat. Your technique does have to be great. I'm not saying pick up a barbell and start doing squats blindly without a real focus on your technique. So you're gonna get sick of me saying it, but that's because rule number one above everything in strength training is that your technique trumps everything. It doesn't matter what weight load you're doing, how many reps, how many sets, how much rest, etc., etc., etc.—the number one thing to be focused on is your technique. Got it? Let's move along.
Holly Perkins 11:28
The next thing to understand is that progress around here usually means an improvement in your muscle and bone density. Now, only you get to decide what progress means. Because the truth is, some women just want to feel better through exercise. Some women just want to enjoy their workout life, and they don't really care what their body looks like or what their body composition is. Now, I'm not promoting high levels of body fat, because that does come with health risks.
Holly Perkins 12:05
But if you're not too worried about your size, or your jeans size, or your body weight, or your body fat, you know—exercise can simply be the goal in and of itself, without results. But generally, the women in my community are interested in the whole package. They want to enjoy their workouts, feel good, get all of those benefits. And they also want to be tighter, leaner, and stronger. They want their body to look like all the effort they're putting in at the gym. They want more energy, more vitality, and they want to do it in a way that slows aging—so that the years ahead are maybe even better than the years behind. And for that, building muscle and developing strength is the fastest and most effective way to get the body that you want.
Holly Perkins 12:58
The next thing to understand is that muscle hypertrophy, which is an increase in muscle size—now listen, I know that sounds scary to a lot of women—but it's really what this is all about. And when it comes to building muscle, there are numerous strategies, protocols, programs. I am not here to debate that there is one program that builds muscle the best and only way.
Holly Perkins 13:23
There are a number of ways, and I'm not going to get into a debate on social media about "this over that," because there are a million ways for you to get stronger and get better. What I teach is what I know works. And I have found a methodology after 30 years of being a student and a nerd of this conversation. And so what I teach is very specifically what works best for women over 40—or women who are post-menopausal and are in a different hormonal stage of life, but are also in a different stage of life in general in terms of who they are. The days are gone where it's all about vanity or being sexy.
Holly Perkins 14:12
Now listen, I want you to feel sexy too—and you will when you're fit and tight and lean—but generally, the women in my community really are about the whole package, as I said. And there are certain methodologies that work better for that hormonal environment. And there are basic principles that hold true for all scenarios. Regardless of the equipment that you're using, improvements in muscular strength and size are the result of mechanical tension and/or metabolic stress when there is sufficient volume. Now you might be like, "What is she talking about?" By the end of this episode, you'll understand. But what this means is that...
Holly Perkins 15:00
...the only way a muscle can grow—same with bones—and change and get better is through tension, stress, and a minimum effective dose each week. And I say this because women come to me—they're strength training, they're strength training three times a week, they think they're lifting heavy—but if your volume isn't hitting the mark, you might not get the results that you want. Or if you're getting too much volume for one muscle group and not enough volume for another, you might get lackluster results. And this is why the mathematics matter, and all of the art and science of programming really does come to the forefront.
Holly Perkins 15:49
You will not build muscle if you're not getting enough stimulus according to these parameters: weight load, intensity, and enough repetitions each week. Now, that doesn't mean more repetitions. That means a total number of repetitions. Because, as you know, I'm not a fan of more than 12 repetitions for strength training for women. I say this because you can build muscle with bands, with machines, with your body weight, with dumbbells, or barbells. They all provide a stimulus. So when you see a woman on social media who has built an incredible physique with just dumbbells at home, that could very well be true. It's absolutely possible.
Holly Perkins 16:45
And in my experience, it is a hard endeavor. And it doesn't have to be that way. You've got to be a lot more passionate about your programming, your technique, your methodologies, the complexity of your movements, in order to be able to do what you need to do to change your body with just dumbbells or bands. And it can be done. And if you're interested in that, go for it. I just happen to believe—I think it's easier when you use easier apparatus—and one of those things happens to be a barbell. While it's possible to build muscle with dumbbells alone, it's challenging. And yes, you don't have to use a barbell to get strong and improve your body composition, as long as you're doing multiple sets per muscle group of about six to twelve reps at a challenging weight load every workout, and you progress over time to more sets or heavier weights.
Holly Perkins 17:51
Over time, you're gonna see improvements. So in this sense, it doesn't matter what apparatus you use. There is a time and a place for each piece of equipment. Number one, resistance bands are what's known as a variable resistance, because the tension actually increases the more the band is stretched. This could be a good thing, let's say, for a back pulling exercise or chest pressing, but for things like squats, it doesn't really work, because the maximal tension of the band is when you're standing at the top of the squat—when really, you need the tension to be at the bottom of the move.
Holly Perkins 18:32
Bands are great for travel, and they're great for specific exercises like abduction, and/or maybe as an accessory for hip thrust. Machines are interesting because they are equally great for beginners as they are for more advanced lifters, because they minimize skill by reducing stability in most cases. Think of a leg press. They're really great for beginners because it makes it easier for you to learn the movement. You don't have to worry about balance or stabilizing your back. You can just focus on pushing or pulling. And for the same reason, they're great for when you need a really heavy weight load for a muscle group—again, like leg press—and in this case, you don't want to have to worry about safety or balance.
Holly Perkins 19:27
Dumbbells are great for their convenience, both at the gym and at home, and for requiring more balance and stability. So where a machine takes balance and stability out of the equation, dumbbells put it in. There are pros and cons to that. So in this sense, they help improve a sense of functional training, because you do have to employ more stabilization and balance when you're using them. But also, because of that, they increase complexity. It's a lot easier to get, let's say, an overhead press right with a barbell than it is with dumbbells, because it's easier to stabilize at the shoulder when you're not managing all of the angles that you have to manage with dumbbells.
Holly Perkins 20:22
Also, some moves are just more manageable with dumbbells. For example, one of my most favorite exercises is a single-leg deadlift, and I feel that it really does work best with a dumbbell as you're building strength. You could do it with a barbell. You could do it with a cable or a band. But some moves just make more sense with a dumbbell. And at some point, you will need to transition to two dumbbells, and then eventually, as you get strong enough, a barbell. And in this case—in this exercise—a dumbbell really is the best in the beginning. And lastly, my beloved barbell is your best friend.
Holly Perkins 21:07
For number one, reducing the need for stability in some movements. So like a bench press or a bent-over row, I would argue doing a barbell bench press is easier to learn than a dumbbell chest press—same with a bent-over row. And number two, a barbell provides a greater challenge and resistance in general. Once you've mastered your technique, let's say for either of those exercises or a squat, it gets harder and harder to use enough weight with the dumbbell and continue progressing.
Holly Perkins 21:43
So for example, I'd love it if every woman could do a barbell back squat with perfect technique—okay?—using at least 85 pounds. And I believe every woman can do that, and should do that. And yes, I even believe—philosophically—that women over 60 and 70 can do that. Or, I should say, can learn to do that, right? Because if you're over 50 or 60, you might not be able to do that right now. I'm saying this is sort of the end goal that we should strive for. And that would be really hard to do with dumbbells, because you'd have to use 40–45
Holly Perkins 22:29
pound dumbbells, and then find the right hand position, because a squat with dumbbells at your sides is very different than one with your hands at your shoulders. And so at some point, conceptually, if you are going to continue on this journey and go for these greater weight loads with good technique, you're just going to have to transition—because it gets so difficult with dumbbells. So again, dumbbells are great for certain moves and for certain phases in your strength training journey. And at some point, it gets really hard to continue improving with dumbbells as your primary load apparatus. And that's when a barbell gets more attractive.
Holly Perkins 23:21
So you might be wondering what to do if you're someone who works out at home—how do you make this transition? And of course, I've got notes for you up next. But first, you might be thinking that barbells are for athletes or serious lifters only, right? Super common. But what would you say if I told you that my most successful clients of all ages use barbells—even when they exclusively work out at home? A common mistake is thinking a barbell is reserved for the gym rats or the bros, and only the serious people use them. And that's not you. Or are you simply intimidated by using a barbell because you don't know how to use it? Then it's just about education and familiarity.
Holly Perkins 24:20
So let's talk about when to use dumbbells and when a barbell really becomes more necessary. As I've already said, dumbbells are usually the first purchase when people get more serious about working out at home. And what's funny is that often, women will go out and they'll buy their five and their eight-pound dumbbells—or fives and tens. Maybe they buy twelves or fifteens. But for some reason, the conversation stops there. And there is this strange resistance to buying 20-pound dumbbells or 25-pound dumbbells. Or what about 30 or even 35-pound dumbbells?
Holly Perkins 25:00
Why is that? I think often it's because she thinks, number one, "I don't need that much weight load." Number two, "I can't lift that." Or number three, "I'm going to get big and bulky if I use a 30-pound dumbbell, won't I?" But here's some food for thought: when I was at my tiniest, and my strongest, and fiercest—at 46—I was doing endless walking lunges all around the gym with 35-pound dumbbells. That's 70 pounds on my body, and I can tell you right now, I was not bulky. No one would call me bulky. In fact, I was trying to add muscle, and it wasn't happening. And I can say the same for my clients.
Holly Perkins 25:52
One of the women that joined us for the in-person workshop is doing a Bulgarian split squat with 25-pound dumbbells. That's a total of 50 pounds, right? Two 25-pound dumbbells on top of her body weight. And I can pretty much guarantee no one would call her bulky. Instead, she looks incredible. She looks athletic. She's got muscle definition. She moves powerfully. She moves with energy, and she is far from bulky.
Holly Perkins 26:25
Use dumbbells when you need to or when the exercise calls for it. In my programming, dumbbells will be the primary apparatus for a while—with single-leg deadlift, Bulgarian split squat, dumbbell is great for that. It's a great place to start. Walking lunges, once you progress beyond body weight; reverse lunges; lateral raise; bicep curls. These are all exercises where the dumbbell does rule for a period of time.
Holly Perkins 27:02
Then once your ability with those moves improves and gets to where you're needing more than, say, a 30- or a 35-pound dumbbell, then it's time to swap for two dumbbells. So you drop your weight load. If you're mastering a 30-pound dumbbell, you drop it and use two 15-pound dumbbells. Then once you max that out and you get up to two 20-pound dumbbells or 25-pound dumbbells—once you start to max out there—it's time for a barbell, because the exercise can still be valid.
Holly Perkins 27:43
So let's use the example of a Bulgarian split squat, because I think it's perfect. And if you're new, you'll most likely begin with just your body weight. You might even need to use something nearby for support and assistance, and there is no shame in that. I would argue it's such a valuable exercise. You start where you are and you learn the foundation. In fact, I started with Bulgarian split squat, just body weight, for a long time. It was a particularly difficult exercise for me, and it took me a while to really get my technique down so that it was good enough that I could load it.
Holly Perkins 28:21
Then once those reps start to get easier and your technique improves, it's time to pick up a dumbbell. Personally, I like using one dumbbell on the opposite side of the working leg, which would be your front leg. A Bulgarian split squat is a front leg exercise. So this is called contralateral loading. When you're working, let's say, the right leg in front, you hold your dumbbell in your left hand. It's the opposite hand to the primary leg that you're using. And I generally encourage my clients to progress using just one dumbbell up to about the point of a 30- or 35-pound dumbbell. When their grip starts to give out, then switch to using two dumbbells, one in each hand, or eventually use a barbell. Either works, but generally, most women will progress from one 35-pound dumbbell to two 20-pound dumbbells, and then up to two 30-
Holly Perkins 29:26
35-pound dumbbells. Then they move on to the barbell. So here you can see that a barbell is actually pretty far down the road for most women. But it's there. Some people would say, progress onto a more complicated exercise at that point, but I just think a Bulgarian split squat should always be in the mix because it's basically a single-leg squat. It reduces asymmetries, it allows you to focus on one leg at a time, and it's such a good exercise for improving balance in the body.
Holly Perkins 30:02
But opposite to that example is a deadlift or a Romanian deadlift, where I prefer that my clients start with a barbell instead of dumbbells. There is nothing wrong with dumbbells for these moves—a Romanian deadlift with dumbbells can be great, without a doubt—but I find it's just easier to learn perfect technique with a barbell because it makes the move symmetric for each side of your body. You've got a locked-off bar between your hands, and I find it's easier to learn the upper body mechanics when you've got that rigid stability.
Holly Perkins 30:47
I find that it's easier to learn a deadlift with a barbell because each arm isn't doing its own thing. And every person has an asymmetry between their right and their left shoulder and/or some degree of asymmetric rotation at their spine. And therefore, when you're using a barbell, the shoulders are working together symmetrically at the same angles. And therefore, if there's more symmetry between how you're using your shoulders, there's more symmetry with how you're using your back and your core. It just makes it easier to get it right.
Holly Perkins 31:30
There's something to be said for how your muscles and your bones respond to dumbbells versus a barbell. And again, to some degree, tension is tension to your body. However, in order to stimulate improvements, there must be a strong enough stimulus. And this applies to both muscle and bone, even though the mechanisms are actually very different. To improve muscle, it must be exposed to a force that's intense enough to cause some degree of muscle stress and damage.
Holly Perkins 32:09
Basically, you're breaking down tissue in order to trigger new growth. And this process happens after your challenging workout when your body recovers. Now, that could be done with a heavy dumbbell and a bicep curl, right? But that's a smaller muscle group, and therefore it's a smaller stimulus to your body overall, because the best results come when there is both mechanical tension—which means a heavy weight load—and metabolic stress. It underscores the value of bigger movements that involve multiple muscles and your entire body as a whole.
Holly Perkins 32:55
For example, your heart rate response to a bicep curl is going to be very different than your heart rate response—which is metabolic stress—to a wicked heavy deadlift. It becomes a whole-body systemic response where your heart rate can go sky high. That's very different than the heart rate response to a 15-pound dumbbell curl or even a 30-pound dumbbell curl. You follow? And here is the benefit of a barbell back squat. Because one, the movement pretty much involves your entire body. And two, because so many muscles are involved, you need a heavier weight load to trigger enough of a response.
Holly Perkins 33:46
So listen to this: depending on exactly how we calculate it, a barbell back squat directly activates dozens of muscles—if I add up each individual muscle. Okay? For example, your quadriceps are actually four different muscles. That's why it's called the quadriceps. They collectively form the muscle group called the quadriceps, but there's actually four different muscles, okay?
Holly Perkins 34:16
So it's not one muscle—it's four. If we add it up, looking at all of the different muscle groups and individual muscles, we're looking at at least 30 muscles are used in a squat. And if we wanted to get really nerdy, I bet it's double, because that doesn't count all of the teeny-tiny little muscles, let's say, in your pelvis, around your hips. So you could do your squat with dumbbells, but see how it would be a lot easier to move a heavier weight load when you can load up a bar. Again, technique is everything. I'm not promoting...
Holly Perkins 35:00
...on weight-at-all-costs type of thinking, but you can see how it's just going to be easier on you from a skill perspective and a comfortability perspective if you're able to use heavier weight loads in a more direct, simple way—like a barbell. Now, for bones, it's a bit different but equally interesting. When your muscles pull on bones, they stimulate osteoblasts, which are bone-forming cells that sense pressure. They get triggered when they sense pressure, and they promote bone growth and strengthening through a process called mechanotransduction, which is essentially how cells convert mechanical forces into biochemical signals.
Holly Perkins 35:50
So for bone, the benefits come from mechanical stress more than metabolic stress, like it does in muscles. Similar to muscles, there still has to be enough of a stimulus to trigger a response. And this is why I think the concept of weight-bearing exercise for good bones is really BS. Because the truth is, your muscles and your bones are already used to your current body weight. Walking around with just your own body weight really isn't that much of a stimulus. And even if you were to add, let's say, a weighted vest that's 10 pounds or 20 pounds—as a percentage of your current body weight—it's really not that much of a stimulus.
Holly Perkins 36:34
As I always say, anything is better than nothing. But if we really want to move the needle, it's about triggering a more significant stimulus, which is why impact exercises are one way to improve bones, right? Imagine walking versus bounding or leaping or jumping. It's a much more significant stimulus. And while that is valid, and while I do teach impact exercises at the right time, it's really important to understand that before you start doing plyometrics, you've got to understand that strength training with a heavy apparatus—i.e., a barbell—in my opinion, is way more productive. Because you can't just pick up and start doing a ton of plyometrics. Plyometrics really are like precise medicine.
Holly Perkins 37:31
You have to start slowly. You have to be very dose-consistent from week to week to week to week to week. When you use an appropriately loaded strength training exercise—let's say a barbell or a deadlift—at a weight load that's right for you but stimulating enough, heavy enough, you're going to have to slow down, move deliberately to create that force on the bone. And therefore, because of the speed-accuracy trade-off, a slower, controlled, heavy strength training exercise is safer than plyometrics. In order to provide enough of a stimulus to really improve your bones, you need big movements and big weight loads. And it's really hard to trigger bone growth in, let's say, the pelvis or the AP spine to reduce osteoporosis. It's really hard to do that with bands or dumbbells and with plyometrics.
Holly Perkins 38:36
Again, while I'm a fan of it, that is one tool in the shed, but it's not the strongest stimulus. But I want to say just one more time—yes, I am a fan of responsibly using a barbell, clearly. And yes, I do believe that even beginners can do it with the right barbell. There is a time and a place to learn the basics with just dumbbells. And listen, on that note, you don't have to use the full-size Olympic bar that you may have seen at a gym. Yes, that is a standard Olympic bar, but guess what?
Holly Perkins 39:13
There's lots of other bars out there. And if you work out at home, I would actually encourage the use of a different barbell. I found a fabulous five-foot barbell that only weighs 25 pounds, as compared to a seven-foot Olympic barbell that weighs 45 pounds. And this smaller, lighter barbell makes it so easy for home workouts. It's what I use. It's easier to move around. It's only 25 pounds. It's shorter, it can be stored in any closet, and it's a lot less expensive than a full-size standard Olympic bar. Send me a DM on Instagram if you want the link. I'll send you the link to the exact bar I use. I'm @home.
Holly Perkins 40:00
Perkins on Instagram. And lastly, another common misunderstanding I hear when women come to me for coaching is that dumbbells are safer and easier than a barbell. And to some degree, that's totally true. It's certainly easier to get your hands on some five- or 10-pound dumbbells, and without a doubt, a five-pound dumbbell is probably safer and easier to learn certain exercises than a 45-pound barbell. That's for sure. And again, if you're newer in your strength training journey, I feel it's wise to start with lighter dumbbells so that you can master your technique—especially if you're doing this on your own without a coach supervising you. It's a great idea to learn, let's say, a goblet squat with a dumbbell and then progress up in weight from there until you're stronger and have excellent technique.
Holly Perkins 40:55
Of course, right? Then you'll need to transition at some point to two dumbbells, and you can't do a goblet squat with two dumbbells, so therefore it becomes time to learn a new movement. So let's say that's when you learn a dumbbell suitcase squat. Then at some point, you're going to continue progressing. And I hope that's the point where you're now limited in how much heavier of a dumbbell you can manage on a suitcase squat. So now it would be time to progress again. And this is where your barbell-based squat comes in. And while all of this is true, I would also argue that some moves, like a deadlift, are actually easier and safer with a barbell, provided you're using the right weight load for your ability.
Holly Perkins 41:48
And this is why I love a five-foot barbell—because it's only 25 pounds, and most women can use it to learn great technique. It is easier to learn a deadlift with a barbell than with dumbbells. If you know me, you know I could keep talking forever about this topic, but that, my friend, is pretty much what you need to know in the debate against dumbbells versus barbells, how to use both, when to use them, and when to progress. I hope you love this episode, and please—the takeaway is, anything is better than nothing. If you're strength training, just make sure that you are challenging your muscles beyond their current ability. And if that's with dumbbells and bands, I give you a high five.
Holly Perkins 42:36
And I hope at some point you progress enough, with great technique, so that you do need bigger and heavier apparatus, so that you can continue your journey. I hope you loved this episode, and if you did, hey, come on over to Instagram and say hello. I'm getting back into the social media game. Find me there as @hollyperkins on Instagram. Send me a DM, say hey, tell me a little bit about where you are in your strength training journey. And if you want the link to my barbell, just say “barbell.” You don't even have to say hey. And stay tuned for another brand new episode on Tuesday of next week. Stay strong, my friend.