All you need is a set of dumbbells and 15 minutes to build strength and muscle
Build strength and improve your bone and heart health
Certified trainer and We Run coach Amanda Grimm says that strength training can make life easier.
Doing something as straightforward as dumbbell workouts builds functional strength for everyday life—especially useful in later years.
“In most cases, the intention of a dumbbell workout within your training session isn’t to get the physique of a bodybuilder, but to help make daily tasks easier—such as getting shopping out of the car, picking things off the floor, and even climbing the stairs without running out of breath,” she says.
Article continues belowEven a 15-minute dumbbell workout like the one below can make a significant difference to your joint health, especially when done regularly, she says.
“Try to complete the workout two to three times a week consistently to see improvements in muscle strength, bone, cardiovascular and even mental health levels.”
How to do this 15-minute dumbbell workout
Perform the following five exercises as a circuit, doing one exercise after the other, resting for between 15 and 30 seconds between exercises. Complete two rounds in total.
- Romanian deadlift x 8-10
- Goblet squat x 10-12
- Shoulder press x 8-10
- Reverse lunge x 6-8 each side
- Bent-over row x 10-12
Aim to pick a dumbbell that allows you to perform every rep with good form, but the final few reps of each exercise should be hard work. This will probably mean you need a few pairs of dumbbells, or adjustable dumbbells.
Grimm recommends spending at least two minutes warming up with light mobility work to prepare your body for the movements ahead. Try some head, neck, arm and waist circles to prepare your joints.
1. Romanian deadlift
Reps: 8-10 Rest: 15-30sec
How to do it:
- Stand with your feet hip-width apart and a slight bend in your knees, holding dumbbells in front of your thighs.
- Engage your core and hinge forward from your hips and push your hips back, lowering the dumbbells down your legs.
- Keep your spine neutral, shoulders back and core engaged.
- Lower until you feel a stretch in your buttocks and the backs of your thighs.
- Press your feet into the floor, drive your hips forward to return to standing upright.
Trainer tips: It should take you two or three seconds to lower the weights to the bottom of the movement.
2. Goblet squat
Reps: 10-12 Rest: 15-30sec
How to do it:
- Stand with your feet shoulder-width apart, toes pointing slightly out.
- Hold one end of a dumbbell in front of your chest with your hands wrapped around the top end and your elbows pointing down.
- Push your hips back and bend your knees to lower your butt as low as you can, keeping your back flat and chest upright.
- Pause and then push through your feet to stand back up.
Trainer tips: If your heels come off the floor or your knees go forward over your toes, try a wider stance to allow more space for your hips to sink. Aim for your hips to be in line with your knees or lower at the bottom of the movement.
3. Shoulder press
Reps: 8-10 Rest: 15-30sec
How to do it:
- Hold dumbbells at shoulder height with your palms facing forward.
- Inhale and engage your core, then extend your arms up to press the weights overhead.
- Lower the weights slowly back to the starting position with control—don’t let gravity pull them down.
Trainer tips: The shoulder press can also be performed seated. If your back is arching pushing the dumbbells up, reduce your weight. Only increase the weight when you can keep your spine and core stable. Keep your core braced as you push the weights overhead.
4. Reverse lunge
Reps: 6-8 each side Rest: 15-30sec
How to do it:
- Stand with your feet shoulder-width apart, holding dumbbells by your sides.
- Step one foot back, lowering your knee toward the floor.
- Keep your front knee directly above your ankle and your back and chest upright.
- Drive through your front foot to return to standing.
- Repeat on the other side and continue alternating to complete your repetitions.
5. Bent-over row
Reps: 10-12 Rest: 15-30sec
How to do it:
- Stand with your feet shoulder-width apart, holding dumbbells by your sides.
- Hinge forward from your hips and push your butt back, keeping your back flat.
- Lift the weights to your hips, drawing your elbows past your torso.
- Pause and squeeze your shoulder blades.
- Extend your arms with control to lower the dumbbells.
Trainer tip: In this hinged position, your arms should be doing all the work so keep your core engaged and torso as stable as possible.
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