Dumbbells: From Origins to Modern Use

I have been to a few gyms, a number of fitness enthusiasts' homes, and a couple of group exercise settings; just about every one of them has had dumbbells of some kind. When did we start using them? Why? How have they not disappeared with all the advancements we have seen in the last couple of decades? In fact, they seem to continue gaining popularity! Let's explore these questions, and find answers in the process.

Origins (Ancient Greece, Ancient Egypt)

Evidence has been found in ancient Egyptian tombs of handheld exercise devices made from stone and sand-filled bags. Both were used similarly to modern dumbbells in both process and purpose (i.e. combat, athletics, strength, and stamina). Though no direct depictions exist in art or written records, so we can only theorize as to what exactly their exercises and training regimens looked like.

Evidence goes back as far as the 5th (possibly 7th) century BCE of the Ancient Greeks creating halteres. These were oblong-shaped with a grip near the center made to be handheld workout devices, first made from stone. They evolved to be more ergonomic over time, and from stone to metal which allowed for greater weight ranges. It is believed the Greeks used them for athletic training, while the Romans later took them more for military training.

Galen was a physician, surgeon, and philosopher during the 2nd and early 3rd centuries AD and it is thanks to his writings that we have an understanding of how halteres were used in physical fitness and therapeutic exercise in the ancient world. He was well-traveled having studied in various locations ranging from Corinth, Greece to Alexandria, Egypt, and was the dominant influence on views of exercise science and wellness up to the 17th century! Though there seems to have been little concern for either throughout the middle ages.

17th & 18th Centuries

During the renaissance there was a resurgence of interest in physical exercise, believed to be sparked by the surging interest in all things from antiquity. During this period clappers were removed from church bells for training, so entire neighborhoods wouldn't be disrupted, leading to the first use of the term "Dumb Bell" by Joseph Addison in 1711 (dumb meaning silent, not unintelligent). Mr. Addison was well-known for his brilliant essays which are still quoted today, such as "Reading is to the mind what exercise is to the body", and later political life. While these dumb-bells didn't look like the dumbbells of today they would lead to their creation.

Throughout the 18th century Benjamin Franklin claimed to use them in his daily exercise routine, and attributed his longevity (in part) to them. Speaking to their use throughout his writings on longevity and fitness philosophy, where he spoke of their use to increase circulation and increase upper body strength. While we know much better ways to utilize dumbbells today, I believe this shows how even without "proper" use dumbbells can be effective tools in pursuit of better health and wellness. Not to mention used in pursuit of a variety of health goals!

19th & 20th Centuries

In the early 1810s and 1820s the German physical educator Friedrich Ludwig Jahn (the "Father of Gymnastics") began to incorporate dumbbells into workout regimens. These regimens often emphasized strength, agility, and endurance to prepare young men for military service and general fitness. His efforts would contribute to the global spread of dumbbell training. During the mid-late 1800s Professor Attila, born Ludwig Durlacher, invented many pieces of exercise equipment including the 5 Pound Dumbbell System, encouraged women to participate in weightlifting and boxing, became recognized as the first Master Trainer by training royalty, celebrities and athletes including Eugen Sandow. In the late 19th century Thomas Edison and many other intellectuals would follow in the footsteps of both Franklin and Jahn, using dumbbells for regular exercise. Perhaps signifying a broader interest and emphasis on physical fitness during this time. In the 1890s public gyms had begun opening, one of which was owned by Eugen Sandow and had racks of dumbbells. Mr. Sandow also invented the Spring-loaded Dumbbell and Resistance Bands, put on "Muscle Display Performances", and in 1901 organized the first bodybuilding competition.

In the early 20th century Joe Weider and Jack Lalanne began to promote dumbbell use to even wider audiences, thanks to the invention of Television and fitness publications. Mr. Weider began his publishing empire in 1940 and would go on to develop programs and courses specifically for dumbbells, while also making them more accessible through his mail-order business. While Jack Lalanne would go on to promote the use of dumbbells on his television show, and through daily use (alongside bodyweight exercises) to develop his own strength and stamina. Fixed Weight, plate-loaded & selectorized dumbbells were invented, in that order by the 1960s. Then the fitness boom of the 1970s & 80s hit, further popularized dumbbells with icons such as Arnold Schwarzenegger, Franco Columbo, Frank Zane, and Lee Haney.

Modern Usage and Designs of the Dumbbell

Thanks to the over two millennia of interest and innovation in handheld weights we have a plethora of options in dumbbells today. They can be made of cast iron or steel; rubber-coated, urethane-coated, neoprene-coated, or vinyl-coated; sold as hex, round, 12-sided, square, or specialty-shaped; some even include AI. Never before have we had such a selection to choose from.

At the same time there has been an increase in research. Studies in the last couple decades has provided more insight into the versatility and efficacy of training with dumbbells for diverse populations, and in many settings. The smart dumbbells (integrated with AI and sensors) having enabled researchers to collect more detailed and precise data. And as the years pass we are collecting evermore evidence to back the effectiveness of their use.

With the internet has come ease of access. This applies to everything from knowledge of proper form to an increasing quality in trainers to any dumbbell you could desire (and afford). What an exciting time to be alive!

In Conclusion

Current evidence shows that it was around 500BCE when we began using handheld devices to improve physical abilities. These are called halteres, and were used for both athletic and military purposes. They were mostly forgotten through the middle Ages but made a resurgence in the 17th/18th centuries. Since then, they have been improved significantly. It is my belief that due to such a long period of use and improvement they have become nearly as effective as a handheld weight can be, and so only small variations are left to be made for ever-diminishing improvements. We are now beginning to add extra features to them (such as AI and sensors) that don't improve the results of the original use but add new benefits all together. And due to this we haven't retired their use, and it seems unlikely that we will anytime soon.