The NEW Beginner Dumbbell Workout (Plus my favorite dumbbell exercises 💪)

In the event you’ve ever picked up a pair of dumbbells, regarded round, and thought:

“Uhhh… what do I do with these?”

Or possibly, you simply wish to know a fast, secure, and efficient exercise to get stronger, construct muscle, and enhance physique composition.

In both case, I received you! 🙌 In the present day, within the spirit of our ​most popular blog post of all time​, I’m providing you with a Newbie Dumbbell Exercise you are able to do at house or on the fitness center, plus an inventory of my favourite dumbbell workout routines and solutions to the commonest questions we get from readers and Nerd Health Teaching purchasers.

Let’s get into it 👇

🏋️‍♀️ Newbie Dumbbell Exercise

Do that 2–3x per week with a relaxation day between every session:

Train #1: ​Goblet Squats​ – 3 units of 8–12 reps

Train #2: ​One-Arm Dumbbell Rows​ – 3 units of 8–12 reps per arm

Train #3: ​Dumbbell Floor Presses​ – 3 units of 8–12 reps

• Have a bench mendacity round? Be happy to change this to a ​dumbbell chest press​!
• To get a bit extra vary of movement, strive doing this whereas holding a ​glute bridge​ on the identical time, or resting your higher again and head on a protracted foam curler.

…and that’s it. Three workout routines which can be large “bang to your buck” actions, and also you’ve received your self a exercise! 🙌

A few different issues to remember:

👉 Relaxation 60–90 seconds between units. Deal with gradual, managed motion on the way in which down, after which easy and athletic motion on the way in which up.

👉 Heat up with some ​arm circles​, ​bodyweight squats​, and light-weight cardio (marching in place works nice), after which do just a few reps of every train with a lighter weight (when you’ve got one) or simply with the weights it’s important to get your physique transferring and able to exercise.

👉 As soon as these begin to really feel simpler? Improve reps, enhance the burden, decelerate the tempo, or add 1 or 2 extra workout routines to your circuit.

🎯 My Favourite Dumbbell Workouts

Once you’re prepared to combine issues up or go deeper, right here’s your go-to listing of superior dumbbell strikes:

🔽 Decrease Physique

🔼 Higher Physique Pull

🔼 Higher Physique Push

🧩 Accent Lifts

⚡ Energy Strikes (for full-body energy & conditioning)

No machines, no drawback.

You may construct an entire and efficient energy routine with only one or two dumbbells and a few flooring area.

🤔 Widespread Dumbbell Questions (answered!)

Q: I solely have one set of dumbbells. What do I do?

A: No worries! The bottom line is adjusting your reps and variations.

If you are able to do 20+ reps with ease, it’s time to:

• Add a tempo (like 3 seconds down)
• Do single-leg or staggered-stance variations
• Cut back your relaxation between units
• Add one other 1-2 workout routines from the choice to your circuit.

There are tons of the way to make issues tougher with out heavier weights. Similar to you can also make your body weight workout routines tougher by altering the leverage angle or progressing to a tougher variation, you are able to do the identical even with a restricted weight choice!

Q: Will dumbbells make me cumbersome?

A: Not except you’re attempting actually laborious to bulk up.

This concern pops up rather a lot, however the actuality is:

Constructing seen muscle takes years of constant coaching, plenty of meals, nice sleep, and favorable genetics.

What will occur: you’ll construct energy, enhance joint and tendon well being, and assist stop osteoporosis (particularly vital for ladies in peri-menopause and past).

Q: What weight ought to I begin with?

A: Finally, you need a weight the place the final 2–3 reps really feel difficult, however doable with good type.

As a basic rule of thumb, at all times begin with much less weight than you suppose. It’s at all times simpler to progress when one thing feels too simple than to again off when you’ve overreached. You should use it to heat up and really feel out the motion. As you get extra expertise with dumbbells, you’ll know what weights you used final time and when to push your self a bit of tougher (although you continue to wish to be sure you do a ​warm up​ spherical!)

Too simple? Go heavier or add reps. Too laborious? Go lighter or cut back reps.

Your type is at all times the precedence. Power good points comply with. Nonetheless not sure if you’re lifting sufficient weight? ​Read this.​

Q: How lengthy ought to a dumbbell exercise take?

A: 20–half-hour is lots once you’re beginning out.

In the event you’re brief on time, even one stable set of every train is best than nothing. You may at all times construct from there.

Q: Do I have to do cardio too?

A: Dumbbells can be your cardio (or at the least, part of it!)

Strikes like thrusters, snatches, and skier swings elevate your coronary heart fee and construct muscle. Heck, any dumbbell train can elevate your coronary heart fee if you happen to carry out the reps on a timer. Attempt one in every of these choices: Stage 1: 30 seconds of labor with 60 seconds of relaxation between every train for 3-5 rounds.

Stage 1: 30 seconds of labor with 30 seconds of relaxation between every train for 3-5 rounds. Stage 2: 40 seconds of labor with 20 seconds of relaxation between every train for 3-5 rounds. Belief me, you’ll really feel your coronary heart fee getting up there. 😬

However if you happen to love walks, bike rides, or dance breaks? That counts too. Simply transfer.

🧠 Ultimate Thought

You don’t want an ideal plan to get began. You simply want a plan that’s easy, sustainable, and repeatable.

Dumbbells are probably the greatest instruments for energy coaching inexperienced persons as a result of they’re:

✅ Versatile

✅ Accessible

✅ Scalable

So decide up these dumbbells. Attempt the newbie exercise. Then reply to this electronic mail and let me know the way it goes!

If you would like assist constructing your individual plan, our ​1-on-1 coaching program​ does that and a lot extra: steering for the best way to get began, accountability once you aren’t feeling motivated, and a plan constructed particularly for you, your objectives, and your life. See which coach can be an amazing match for you with our ​quick quiz​.

You bought this!

Coach Matt

P.S. Produce other questions on dumbbells, getting began with train, or the rest? Shoot them my approach!