Looking for a complete guide to the anime series? Here is a complete list of episodes for the fitness anime “How Heavy Are the Dumbbells You Lift?”. This article provides a detailed episode list, summaries, and key fitness takeaways from the show.
The series, also known as “Dumbbell Nan Kilo Moteru?”, combines comedy with genuine exercise advice. It follows high school girl Hibiki Sakura as she joins a gym to lose weight. Her journey introduces viewers to a cast of characters and many workout routines.
Each episode focuses on different fitness concepts. You get entertaining stories alongside practical health tips. Let’s look at the full episode guide.
How Heavy Are The Dumbbells You Lift Episode List
This is the complete episode list for the first season. The anime aired from July to September 2019. It consists of 12 main episodes and one special OVA (Original Video Animation).
The episodes are numbered and titled for easy reference. Each one highlights specific muscle groups or training methods. You can use this list to find episodes that cover exercises you are interested in.
Episode 1: How Many Kilograms Are The Dumbbells You’re Lifting?
Hibiki Sakura loves eating but realizes she has gained weight. After a scary encounter with a gym trainer, she decides to join the Silverman Gym. She meets her classmate, the secretly muscular Akemi Soryuin, and begins her fitness journey.
Key fitness topics introduced in this episode include:
- The basics of calorie consumption and metabolism.
- An introduction to different types of dumbbells.
- The importance of proper form to prevent injury.
Episode 2: What’s Your Bench Press?
Hibiki learns about chest training, specifically the bench press. She struggles with the concept but is determined to improve. The episode also introduces Machio, the incredibly buff trainer who explains techniques clearly.
This episode breaks down upper body workouts. It shows both machine and free weight variations. The humor comes from Hibiki’s initial lack of strength and her determination.
Fitness Focus: The Pectoralis Major
The episode details the chest muscles. It explains how exercises like the bench press and push-ups target this area. Proper breathing techniques during lifting are also covered.
Episode 3: Do You Do The Squat?
Squats take center stage as the “king of exercises.” Hibiki and Akemi are guided through proper squat form. They learn about working the legs and glutes, which are the body’s largest muscle groups.
Common mistakes, like leaning too far forward, are shown comically. The benefits of compound movements for overall strength and calorie burn are emphasized.
Episode 4: Have You Ever Done Deadlifts?
Deadlifts are introduced as another fundamental compound lift. The episode covers the different styles, like conventional and sumo deadlifts. Safety is a major theme, highlighting the need for a straight back.
- Muscles worked: Glutes, hamstrings, lower back, and core.
- Equipment needed: A barbell and weight plates.
- The role of grip strength is also briefly mentioned.
Episode 5: What Kind Of Protein Do You Take?
This episode shifts focus to nutrition, specifically protein. Hibiki learns about protein powders, dietary sources like chicken and fish, and the importance of timing for muscle recovery. The myths around supplements are addressed in a simple way.
It’s a great guide for beginners confused by the world of fitness nutrition. The show explains why protein is essential for repairing muscle tissue after a workout.
Episode 6: Can You Do The Pull-Up?
Hibiki faces the challenging pull-up. The episode shows scaled versions like assisted pull-ups and lat pulldowns. It focuses on back muscles, including the latissimus dorsi, which create a V-taper shape.
The narrative highlights that everyone starts somewhere. Using assistance machines or bands is presented as a normal part of progression.
Episode 7: Do You Know About Aerobic Exercise?
Moving away from weights, this episode explores cardio. Activities like running, swimming, and cycling are discussed. The concept of heart rate zones for fat burning is explained in an accessible manner.
Hibiki tries running but finds it difficult. The episode suggests finding a cardio activity you enjoy to maintain consistency, which is a key to long-term success.
Fitness Focus: HIIT vs. LISS
The episode touches on High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) cardio. It outlines the benefits of each, helping viewers choose based on their goals and fitness level.
Episode 8: What Is Your Body Fat Percentage?
This episode dives into body composition. It explains the difference between weight and body fat percentage. Methods for measurement, like calipers and scales, are shown, with a reminder that the number isn’t everything.
The focus is on health and performance over appearence. It encourages setting realistic goals and tracking progress in a healthy way, not just obsessing over the scale.
Episode 9: Have You Ever Trained Your Calf Muscles?
Often neglected muscles get their turn. The episode covers calf raises and the importance of training lower legs. It also introduces the concept of “deloading” or taking lighter training weeks to allow for recovery.
Overtraining is discussed as a potential issue. Listening to your body’s signals for rest is presented as a crucial part of any fitness plan.
Episode 10: Do You Work Out Your Abdominals?
Abdominal training is demystified beyond just crunches. Exercises like planks, leg raises, and Russian twists are demonstrated. The episode clarifies that visible abs require both muscle development and low body fat.
- It emphasizes the core’s role in stability for all lifts.
- Common mistakes like straining the neck during crunches are corrected.
- The myth of spot reduction (losing fat from one area) is debunked.
Episode 11: What Is Your One-Rep Max?
The group prepares for a strength test to find their one-rep max (1RM). This is the maximum weight they can lift for one repetition. The episode explains how to test safely, often with a spotter, and why knowing your 1RM can help structure training percentages.
The competitive yet supportive atmosphere of the gym is on full display. Each character pushes their limits while cheering on the others.
Episode 12: How Heavy Are The Dumbbells You Lift?
The season finale revolves around a friendly dumbbell-lifting competition. Each character reflects on their progress since the first episode. The episode reinforces that fitness is a personal journey, and the best weight is the one that challenges you safely.
It ends on a note of continuation, highlighting that the journey to health doesn’t really have a final endpoint. The focus is on maintaining a balanced, active lifestyle.
OVA Episode: Can You Do Muscle Training At The Beach?
This special episode features the characters at the beach. They demonstrate bodyweight exercises that can be done anywhere, like push-ups, lunges, and burpees. It promotes the idea that you don’t need a gym to stay active.
It also includes summer-specific advice, like staying hydrated and protecting your skin from the sun while exercising outdoors. The tone is light and fun, fitting the beach setting.
Where To Watch How Heavy Are The Dumbbells You Lift
Finding where to stream the series is straightforward. Availability can vary by region, so check your local listings.
Major platforms have licensed the anime. Here are the primary places to look:
- Crunchyroll: The main streaming home for the series in most territories. It offers both subtitled and dubbed versions.
- Funimation: Also streamed the series, especially the English dub. Library access may depend on the merger with Crunchyroll.
- Netflix: Available in select regions. Check your country’s Netflix catalog to see if it’s included.
- HIDIVE: Another anime-specific service that may have streaming rights in certain areas.
For the OVA episode, it was often released with the home video (Blu-ray/DVD) sets. It may be available on the same streaming platforms as the main series or require a separate purchase.
Key Fitness Lessons From The Anime
Beyond the comedy, the anime is packed with accurate fitness information. It was supervised by fitness experts to ensure the advice was safe and effective.
Here are the major lessons you can apply to your own routine.
Start Light And Focus On Form
Hibiki’s journey emphasizes starting with manageable weights. The show constantly stresses that proper technique is more important than the amount of weight lifted. This prevents injuries and builds a strong foundation.
Machio often corrects characters’ form in a clear way. This mirrors how a good personal trainer would act in a real gym. Rushing to lift heavy before mastering the movement is shown as a recipe for problems.
Nutrition Is Half The Battle
Episode 5 on protein is just one example. The anime repeatedly shows that you cannot out-train a poor diet. Hibiki’s love for food is balanced with learning about macronutrients and making better choices, not extreme restriction.
It promotes a balanced approach to eating. This includes enjoying treats in moderation while fueling your body with the nutrients it needs to recover and build muscle. It’s a sustainable message.
Consistency Over Perfection
The characters miss workouts, get sore, and face plateaus. The show normalizes this. The key message is that showing up regularly, even for a shorter or lighter session, yields better long-term results than sporadic intense efforts.
Building a habit is framed as the most critical step. This is a refreshing take that reduces the intemidation factor of starting a fitness journey.
Find Activities You Enjoy
From Akemi’s love for elegant but intense training to Hibiki finding fun in group classes, the anime highlights that enjoyment matters. If you hate running, try swimming, cycling, or dancing instead.
This increases the likelihood you’ll stick with it. The social aspect of the gym, like having a workout buddy, is also shown as a powerful motivator.
Main Characters and Their Fitness Roles
Each character represents a different archetype or approach to fitness. Together, they provide a well-rounded view of gym culture.
Hibiki Sakura: The Complete Beginner
Hibiki is the audience surrogate. She starts with no knowledge, makes mistakes, and learns everything from scratch. Her progress is slow but steady, which is realistic for most people. Her journey shows that anyone can start at any time.
Akemi Soryuin: The Aesthetic Athlete
Akemi focuses on training for a specific, sculpted physique. She represents the bodybuilding and aesthetics side of fitness. Her knowledge is advanced, but she also learns about balance and health beyond just appearance.
Machio Naruzo: The Knowledgeable Trainer
Machio is the ideal trainer—enormously strong but gentle and educational. He provides the factual core of the show’s fitness advice. His character breaks the stereotype of the intimidating gym buff by being kind and patient.
Gina Boyd: The Strength Specialist
Gina is the transfer student who excels in raw powerlifting. She introduces concepts like one-rep max testing and heavy compound lifts. She represents the strength and power side of training, contrasting with Akemi’s focus on form and detail.
FAQ About How Heavy Are The Dumbbells You Lift
Here are answers to some common questions about the series and its episode list.
How Many Episodes Are There In Total?
There are 12 main television broadcast episodes. Additionally, there is one OVA (Original Video Animation) episode, bringing the total to 13 episodes of content. There has been no announcement of a second season as of now.
Is The Fitness Advice In The Anime Accurate?
Yes, the anime is surprisingly accurate. It was supervised by fitness author and trainer, Shigeru Nakano (aka “Mokichi”). The exercise forms, nutritional tips, and basic principles are grounded in real fitness science, making it a useful introductory tool.
Where Can I Find A Dumbbell Nan Kilo Moteru Episode List?
“Dumbbell Nan Kilo Moteru?” is the original Japanese title. This article serves as a complete episode guide for that series. You can find the same list on reputable anime databases like MyAnimeList or AniList by searching for either the English or Japanese title.
Can Beginners Follow The Workouts Shown?
Absolutely. The anime is designed for beginners. It always emphasizes starting light, using proper form, and consulting with a professional if possible. The workouts shown are basic, foundational movements that are staples in most beginner programs. Just remember to adjust the intensity to your own level.
Is There A Dubbed Version Available?
Yes, an English dubbed version was produced by Funimation. It is available on streaming platforms like Crunchyroll, which now hosts much of Funimation’s library. The dub maintains the educational tone while adapting the humor for an English-speaking audience.
This episode list for “How Heavy Are the Dumbbells You Lift?” covers all the main content from the first season. The series successfully blends entertainment with genuine education, making it a unique entry in the anime world.
Whether you’re an anime fan or someone looking for a fun introduction to fitness concepts, this show has value. You can watch the episodes in order to follow the character’s journeys and the progressive lessons. Remember, the most important step is to start, just like Hibiki did.