If you’ve spent any time in a gym or watching people workout you know what a dumbbell is. But, what’s a buoy? Isn’t it that thing that floats in the lake or the ocean marking the end of the wake zone? Well, to answer in reverse order:
Yes, it is that thing that floats, marking a hazard. A buoy is also the name for dumbbells in the water. Yep, dumbbells on land, buoys in the water, same thing. More recently, I’ve noticed that online shopping sometimes refers to them as “water dumbbells.†I thought that term referred to those of us who go to a cold pool in the dead of winter. I can crack myself up.
So, am I telling you to use a dead weight of 3-5 pounds or more in the water? No, I’m not. Water buoys are made of a plastic core and foam. The thickness of the “bell†determines the amount of resistance you get in the water and the weight-lifting effects you’ll receive.
Do water dumbbells have different weights?
Yes. The buoys are very light out of the water, and to increase each resistance level manufacturers simply add another foam ring. So the weight stays light, but the amount of force needed to push them through the water increases. In terms of resistance levels: “Small†or “Light†has one set of foam rings, “Medium†has two, and “Heavy†or “Large†has three.
Foam weights are created so they are light out of the water, but they’ll be heavy underwater due to the natural resistance water has. Generally speaking, the Small/Light represents 2.5 pounds, the medium represents 4 pounds, and heavy represents 6 pounds of weight for each buoy.
Working out with buoys is an excellent way to tone your arms and your core. I have very nice “guns,†and it’s all because of using (medium) water dumbbells. I can say this honestly and correctly because that’s all I do for my arms. As I’ve mentioned before, 99.9% of my workouts are all done in the water.
Some good exercises for using the buoys can be found here:
So, why do dumbbells in the water work? Resistance. For example, doing a bicep curl in the water means you’re first pushing the buoy down and back against the water, then bringing it forward against the water in a curl to the front. All while keeping the buoys submerged in the water. That creates some great resistance.Â
Make sure you are in chest-deep water when using buoys. This puts the buoys in the right position for doing arm exercises.
Being in chest-high water also sets you up for a good workout in general because of the displacement principle. This principle means that in waist-high water, 50% of your body weight is displaced (taken on by the water), so you are only holding up 50% of your weight. At chest-high depth, the water is displacing 75% of your weight, so you are only supporting 25% of your body weight.Â
This is why so many people with leg or knee issues, traumatic injuries, or post-surgery situations are prescribed water therapy. Trained therapists can work wonders in the water using hydrotherapy.Â
People can do things in the water that they (we) can only dream of doing on land. Running, jumping, and holding ourselves up while using both hands for exercise or play can be a slice of heaven on earth. And maintaining balance in the water while using dumbbells also challenges core stability and improves balance, helping to prevent falls.Â
The water evens the playing field, and in some cases enables the handicapped, slightly inconvenienced (like me), as well as paraplegics and quadriplegics to do the same exercises or play the same games as anyone else. I have played pool volleyball with many people who use rollators or wheelchairs on land. They play hard in the pool and have a great time. See my post, Serve Up Water Volleyball!
The water dumbbells can offer unique benefits due to the buoyancy and resistance you get in the water. Three of these benefits are:
- Water provides a cushioning effect, reducing the impact on joints, making it suitable for people with arthritis, joint pain, or those recovering from injuries. Remember, the buoys are foam, with a plastic core, not heavy.
- As I mentioned, water dumbbells create resistance for muscle strengthening, helping to build and tone muscles. And, isn’t that a result we all want?
- The amount of resistance can be easily adjusted by switching to a buoy with more foam rings, or less, or going to a different style of buoy.
Being in water can also reduce stress, as it has a calming effect, making exercise more enjoyable. What? You mean I can exercise while feeling relaxed? Well, more relaxed. I often call my workout my “Happy Hour.†I can start my workout by blowing off steam from the day’s stresses and building muscle. As I get in the groove, I’m thinking more about the slight lapping of the water against the side, the bubbles that form on the water’s surface, the sound of a gentle splash – all while watching the waves. And when I’m finished? Ahhhh.
The Happy Hour beverage of choice? H2O.
Most gyms offer buoys or water dumbbells as standard water workout equipment. You can also purchase your own here:
Thank you for reading my post! Please note I may receive a small commission from products purchased through links in this article.
I’ll see ya’ in the water!
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