You don't need the gym to build strength, just this four-move dumbbell routine

Short on time? This full body workout will help you develop muscle all over

Man doing standing dumbbell workout in a home gym
(Image credit: Getty Images)

If you're new to strength training, you might feel overwhelmed by all the different workout styles, machines and weights available. The good news is you don't need to overcomplicate things. A pair of dumbbells is all you need to develop muscle and strength.

Personal trainer Berenice Salazar recently shared a workout on Instagram that proves just how simple strength training can be. The workout is made up of four exercises that target a wide range of muscles, using compound movements that will challenge both your upper and lower body.

You'll need a pair of dumbbells for the routine. If you're working out from home and don’t have space for a range of weights, consider investing in a pair of adjustable dumbbells, so that you can easily increase the weight you're lifting as you get stronger.

Watch Berenice Salazar's four-move dumbbell workout

Complete 10 repetitions of each exercise with 30 seconds of rest in between. Move through the entire routine four or five times for a full workout.

Full-body workouts like this one are a great option if you're short on time and want to build functional strength. Compound exercises such as the dumbbell snatch and deadlift to upright row will target muscles across your entire body and strengthen your core. 

As these moves recruit large muscles, like your glutes, it will take a considerable amount of effort and challenge your body. This should result in a heightened heart rate; so the workout delivers cardio training benefits, too. 

This is a workout that you can come back to regularly, ideally at least once a week if you want to see results. As you get stronger, try to follow the progressive overload principle and increase the weight, which will help you build muscle mass over time.

Alice Porter
Freelancer Writer

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.