Strength training is one of the best ways to future-proof your body and improve your quality of life.
But if you’re new to lifting weights or you’re returning to exercise after a long break, it can feel a little intimidating.
Fortunately, you don't need a gym membership or sophisticated home gym equipment to get started—just a pair of dumbbells.
Personal trainer Jennifer Jacobs has launched a 30-minute dumbbell workout program called Team Endure on the workout app Ladder—“it’s all about efficiency,” she tells Fit&Well.
Jacobs says you don't need to dedicate hours of time to build strength, especially as a beginner.
“When you’re getting started, you want to focus on foundational movement patterns that build strength and stability, and most importantly, confidence with weights,” she says.
Jacobs has shared three essential moves to help you build strength safely and gradually across your entire body.
The three-move dumbbell workout
This is a circuit workout, meaning you’ll complete all the repetitions for each move, then move straight onto the next. Rest, then repeat the circuit as many times as you’d like but aim to add more rounds over time as you get stronger.
The dumbbells you choose don’t have to be heavy—Jacobs suggests weights for each movement below.
“I would recommend starting light and focusing on form,” says Jacobs. “If your form isn't good then you expose yourself to the risk of injury and insufficient tension in the targeted muscle.”
For an affordable pair of entry-level dumbbells, start with this pair of Amazon own-brand weights.
1. Goblet squat
“This move teaches proper squat form while keeping your weight centred which is easier on the back and it helps build lower-body strength,” says Jacobs.
“You can make it even easier by starting with a box or a chair behind you so you can learn proper form and build confidence before progressing.”
Start with one 5lb dumbbell and work up to a 10lb dumbbell.
Reps: 10-15
- Stand with your feet hip-width apart, holding one end of the dumbbell in both hands in front of your chest.
- Inhale as you bend your knees and push your hips back to lower until your hips are in line with your knees (if you’re using a chair or box, lower until your buttocks touch the surface).
- Exhale as you extend your legs to return to standing.
2. Half-kneeling single-arm dumbbell row
A row is a great move to build upper-body strength, but Jacobs suggests beginners avoid the full bent-over row, because this can put strain on the lower back.
Instead, she says it’s best to opt for a half-kneeling dumbbell row, with a slight forward lean in the torso.
“This is going to introduce pulling mechanics and build strength in the upper back and the lats, which is a key muscle group for most beginners because it’s undertrained. When you strengthen that, you also improve your posture,” says Jacobs.
Start with a 5lb dumbbell and aim to increase the weight over time.
Reps: 10-15 each side
- Start in a half-kneeling position, with your right foot in front and knee bent to 90°, and your left knee on the floor underneath your hips.
- Hinge at your hips so you’re leaning forward slightly, keep a flat back.
- Hold a dumbbell in your left hand, letting your arm hang straight down.
- Inhale to prepare, then exhale as you lift the dumbbell, bringing your elbow toward your ribcage.
- Lower with control. Do all your reps on one side, then switch sides.
3. Dumbbell floor press
Instead of lying on a workout bench to perform a chest press, Jacobs recommends performing it from the floor.
“It’s beginner-friendly and safe because the floor is the end point, then you drive back up over your chest,” she says. This means not overextending your upper body, which could potentially lead to injury.
“This will target the chest, triceps and the front of the shoulders,” says Jacobs. “If you want to do push-ups, this will help.”
Start with two 4lb dumbbells and work up to 10lb weights.
Reps: 10-15
- Lie on your back with your knees bent and feet flat on the floor.
- Hold dumbbells in line with your chest with your elbows bent and upper arms on the floor.
- Inhale to prepare, and as you exhale, extend your arms to lift the dumbbells straight up, aiming for the dumbbells to meet above your chest.
- Inhale as you lower with control.
The benefits of this workout
This is a full-body workout, helping you target a variety of muscles. “You have a push, pull and a lower body move here,” says Jacobs.
Push and pull movements are self-explanatory: pushing your arms away from your body, and pulling your arms toward you.
Each move targets different muscles, helping you build functional strength which supports everyday tasks, whether it’s pushing yourself up out of bed or pulling open a heavy door.
Aim to do this workout at least twice a week to start building strength, improving your posture and moving with more confidence.
When you’re ready for the next step, try this beginner-friendly home strength training plan.
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