An expert trainer recommends these five dumbbell exercises for a comprehensive full-body strengthening workout

Taking up strength training is one of the best things you can do for your health.

Not only will it help you build muscle, but it can improve your posture and make it easier to maintain a healthy weight, too.

“Strength training is such an important piece of overall wellness,” says Sarah DiGiovanni, a personal trainer for Alo Wellness Club.

She explains that lifting weights is one of the most effective ways to support healthy aging, since it helps counter the natural decline in muscle and bone density we all face as we get older.

I asked DiGiovanni to share her go-to dumbbell workout for kickstarting a full-body routine.

She suggested this five-move circuit, designed to build strength and muscle when done two to three times per week.

Sarah DiGiovanni is a certified health coach and a trainer at Alo Wellness Club. She has a background in mat Pilates, functional strength training and boxing.

1. Weighted hip thrust

Video: Alo Wellness Club

Sets: 1-3 Reps: 10-15

“Weighted hip thrusts are one of the most effective moves for targeting the glutes, while also engaging the hamstrings and core for stability.”

• Sit on the floor with your upper back resting against a sturdy surface such as a box, couch or bench. Position your feet hip-width apart.
• Place a dumbbell or barbell on your hips.
• Inhale to prepare, then exhale to push through your heels, lift your hips and squeeze your glutes. Keep your gaze looking forward, spine neutral, pelvis tucked and core engaged.
• At the top of the lift, gently push your knees out to maximize glute activation.
• Lower your hips back down with control and repeat.

Form tip: If balancing a dumbbell or barbell feels awkward at first, practice with just your bodyweight to learn the movement pattern and set up.

2. Arnold press

Video: Alo Wellness Club

Sets: 1-3 Reps: 5-7

“The Arnold press combines a traditional shoulder press with rotation, strengthening the shoulders while also challenging the core and improving stability,” says DiGiovanni.

• Begin kneeling or standing with a dumbbell in each hand, elbows raised in front of your chest, palms facing toward you at eye level. Keep your glutes squeezed and core engaged throughout the movement.
• Inhale to prepare, exhale and press the weights overhead, moving your elbows out to the sides and turning your palms to face forward. When your arms are overhead, your biceps should be in line with your ears.
• Lower with control to the starting position.

Form tip: Use lighter weights with higher repetitions if you're new to this move and focus on form.

3. Sumo squat

Video: Alo Wellness Club

Sets: 1-3 Reps: 10-15

“The sumo squat targets the glutes, quads, and inner thighs while keeping the core engaged for stability,” says DiGiovanni.

• Stand with your feet wider than shoulder-width apart, toes turned slightly outward.
• Hold a dumbbell in both hands, arms extended toward the floor.
• Bend your knees and lower into a wide squat. Keep your chest lifted, core engaged and knees tracking outward.
• Press through your heels to return to standing.

Form tip: If you’re familiar with the move and want an extra challenge, add a small pulse at the bottom before standing to increase glute activation.

4. Dumbbell row

Sets: 1-3 Reps: 7-10

“Rows strengthen the upper back, lats and biceps while also training core stability in the hinged [bent over] position. This move improves posture and builds pulling strength that carries over into everyday activities,” says DiGiovanni.

• Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing your body.
• Hinge forward at the hips until your torso is almost parallel with the floor, keeping knees soft and back flat.
• Engage your core and let the dumbbells hang directly under your shoulders.
• Pull the dumbbells toward your torso, driving your elbows back and squeezing your shoulder blades together at the top of the lift.
• Lower back down with control and repeat.

Form tip: Maintain a flat back flat by pulling your shoulders back and down, which helps to protect your spine and engage your lats and upper back.

5. Dumbbell pullover

Sets: 1-3 Reps: 7-10

“This move engages the core, lats, chest, and arms at the same time while also challenging the glutes to hold the bridge position,” says DiGiovanni.

• Lie on your back with your knees bent and feet hip-width apart close to your buttocks. Hold a dumbbell by its head with both hands.
• Press through your heels to lift your hips into a glute bridge, keeping your core engaged and glutes squeezed.
• Extend your arms overhead above your chest.
• With a slight bend in your elbows, slowly lower the weight backward over your head until your arms are close to the floor.
• Pause, then bring the dumbbell back to the starting position above your chest.

Form tip: If holding the bridge position and moving the weight simultaneously feels too challenging, keep your hips on the floor.