A trainer says that you should do these five dumbbell exercises to build strength all over, protect your joints, and boost your metabolism

Build muscle now, and your future self will thank you

A man performs a dumbbell goblet squat at home. He holds a dumbbell to his chest as he bends his knees to squat down. Behind him we see a couch and plant.
(Image credit: Getty Images/ Sarah McEwan)
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One of the best ways to look after your body is by doing regular strength workouts.

“Strength training keeps you strong, capable, and confident,” says Felicia Hernandez, a personal trainer for Eden Health Club in Greenwood Village.

“It helps you maintain muscle as you get older, supports your bones and joints, boosts your metabolism and makes everyday life easier.”

You don’t need to hit the gym to look after your body, either. There are plenty of workouts you can do with minimal equipment or simple household objects.

“You can make soup cans work if you have to,” says Hernandez.

Here are her top five favorite dumbbell/soup can exercises for herself and her clients.

About our expert
About our expert
Felicia Hernandez

Felicia Hernandez is a certified personal trainer (NASM) and community engagement lead at Eden Health Club in Greenwood Village, Colorado. Before joining Eden, she served as regional fitness area manager for Orange Theory Fitness.

1. Dumbbell goblet squat

Image 1 of 2
Felicia Hernandez, a personal trainer for Eden Health Club, stands holding a dumbbell beneath her chin in a fitness studio.
(Image credit: Courtesy of Eden Health Clubs)

Sets: 1-3 Reps: 5-10

  • Stand with your feet shoulder-width apart, holding a dumbbell at your chest.
  • Bend your knees and push your hips back to squat down. Pause when your thighs are parallel to the floor.
  • Push through your heels to stand.

Targets: Legs, glutes and core

2. Dumbbell bent-over row

Image 1 of 2
Felicia Hernandez, a personal trainer for Eden Health Club, perform a bent over row in a fitness studio.
(Image credit: Courtesy of Eden Health Clubs)

Sets: 1-3 Reps: 5-10

  • Stand with your feet shoulder-width apart, holding dumbbells with your palms facing and arms straight, hanging down by your sides.
  • Hinge forward at your hips until your torso is at 45°.
  • Pull the weights up toward your ribcage and squeeze your shoulder blades at the top of the movement.
  • Lower with control and repeat.

Targets: Back

3. Dumbbell chest press

Image 1 of 2
Felicia Hernandez, a personal trainer for Eden Health Club, performs a dumbbell chest press on the floor. She is lying with her knees bent and feet flat on the floor, elbows bent and dumbbells close to her shoulders.
(Image credit: Courtesy of Eden Health Clubs)

Sets: 1-3 Reps: 5-10

  • Lie on your back, with your knees bent and feet flat on the floor.
  • Hold dumbbells roughly in line with your shoulders.
  • Straighten your arms to press the dumbbells up.
  • Slowly lower and repeat.

Targets: Chest, shoulders and arms

4. Dumbbell Romanian deadlift

Image 1 of 2
Felicia Hernandez, a personal trainer for Eden Health Club, performs a Romanian deadlift with dumbbells. She is standing with feet shoulder-width apart, dumbbells held at her hips.
(Image credit: Courtesy of Eden Health Clubs)

Sets: 1-3 Reps: 5-10

  • Stand holding dumbbells in front of your thighs, palms facing you.
  • Hinge at your hips, pushing your butt back to lower your dumbbells to mid-shin, keeping them close to your body as you move.
  • Squeeze your glutes and push your hips forward to stand up.

Targets: Hamstrings, glutes and core

5. Dumbbell overhead press

Image 1 of 2
Felicia Hernandez, a personal trainer for Eden Health Club, performs a dumbbell shoulder press in a fitness studio. She is standing with feet shoulder-width apart, dumbbells held at shoulder height.
(Image credit: Courtesy of Eden Health Clubs)

Sets: 1-3 Reps: 5-10

  • Stand holding dumbbells at shoulder height, palms facing forward.
  • Press the dumbbells straight up until your arms are fully extended
  • Lower slowly with control.

Targets: Shoulders and core

Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.


Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.

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