The NEW Newbie Dumbbell Exercise (Plus my favourite dumbbell workout routines 💪)
When you’ve ever picked up a pair of dumbbells, regarded round, and thought:
“Uhhh… what do I do with these?”
Or perhaps, you simply wish to know a fast, protected, and efficient exercise to get stronger, construct muscle, and enhance physique composition.
In both case, I received you! 🙌 Right this moment, within the spirit of our hottest weblog put up of all time, I’m supplying you with a Newbie Dumbbell Exercise you are able to do at dwelling or on the fitness center, plus a listing of my favourite dumbbell workout routines and solutions to the commonest questions we get from readers and Nerd Health Teaching shoppers.
Let’s get into it 👇
🏋️♀️ Newbie Dumbbell Exercise
Do that 2–3x per week with a relaxation day between every session:
Train #1: Goblet Squats – 3 units of 8–12 reps
Train #2: One-Arm Dumbbell Rows – 3 units of 8–12 reps per arm
Train #3: Dumbbell Flooring Presses – 3 units of 8–12 reps
- Have a bench mendacity round? Be at liberty to modify this to a dumbbell chest press!
- To get a bit extra vary of movement, strive doing this whereas holding a glute bridge on the identical time, or resting your higher again and head on a protracted foam curler.
…and that’s it. Three workout routines which are large “bang in your buck” actions, and also you’ve received your self a exercise! 🙌
A few different issues to remember:
👉 Relaxation 60–90 seconds between units. Deal with gradual, managed motion on the best way down, after which easy and athletic motion on the best way up.
👉 Heat up with some arm circles, body weight squats, and lightweight cardio (marching in place works nice), after which do just a few reps of every train with a lighter weight (in case you have one) or simply with the weights it’s important to get your physique shifting and able to exercise.
👉 As soon as these begin to really feel simpler? Enhance reps, enhance the burden, decelerate the tempo, or add 1 or 2 extra workout routines to your circuit.
🎯 My Favourite Dumbbell Workout routines
Whenever you’re prepared to combine issues up or go deeper, right here’s your go-to checklist of superior dumbbell strikes:
🔽 Decrease Physique
🔼 Higher Physique Pull
🔼 Higher Physique Push
🧩 Accent Lifts
⚡ Energy Strikes (for full-body energy & conditioning)
No machines, no downside.
You possibly can construct an entire and efficient energy routine with only one or two dumbbells and a few ground area.
🤔 Frequent Dumbbell Questions (answered!)
Q: I solely have one set of dumbbells. What do I do?
A: No worries! The hot button is adjusting your reps and variations.
If you are able to do 20+ reps with ease, it’s time to:
- Add a tempo (like 3 seconds down)
- Do single-leg or staggered-stance variations
- Scale back your relaxation between units
- Add one other 1-2 workout routines from the choice to your circuit.
There are tons of how to make issues tougher with out heavier weights. Identical to you can also make your body weight workout routines tougher by altering the leverage angle or progressing to a more difficult variation, you are able to do the identical even with a restricted weight choice!
Q: Will dumbbells make me cumbersome?
A: Not except you’re attempting actually laborious to bulk up.
This concern pops up loads, however the actuality is:
Constructing seen muscle takes years of constant coaching, plenty of meals, nice sleep, and favorable genetics.
What will occur: you’ll construct energy, enhance joint and tendon well being, and assist stop osteoporosis (particularly vital for ladies in peri-menopause and past).
Q: What weight ought to I begin with?
A: In the end, you need a weight the place the final 2–3 reps really feel difficult, however doable with good kind.
As a basic rule of thumb, all the time begin with much less weight than you suppose. It’s all the time simpler to progress when one thing feels too simple than to again off when you’ve overreached. You need to use it to heat up and really feel out the motion. As you get extra expertise with dumbbells, you’ll know what weights you used final time and when to push your self just a little tougher (although you continue to wish to be sure to do a heat up spherical!)
Too simple? Go heavier or add reps. Too laborious? Go lighter or cut back reps.
Your kind is all the time the precedence. Energy features comply with. Nonetheless not sure in case you are lifting sufficient weight? Learn this.
Q: How lengthy ought to a dumbbell exercise take?
A: 20–half-hour is loads while you’re beginning out.
When you’re brief on time, even one stable set of every train is healthier than nothing. You possibly can all the time construct from there.
Q: Do I have to do cardio too?
A: Dumbbells can be your cardio (or at the very least, part of it!)
Strikes like thrusters, snatches, and skier swings elevate your coronary heart price and construct muscle. Heck, any dumbbell train can elevate your coronary heart price if you happen to carry out the reps on a timer. Attempt considered one of these choices: Stage 1: 30 seconds of labor with 60 seconds of relaxation between every train for 3-5 rounds.
Stage 1: 30 seconds of labor with 30 seconds of relaxation between every train for 3-5 rounds. Stage 2: 40 seconds of labor with 20 seconds of relaxation between every train for 3-5 rounds. Belief me, you’ll really feel your coronary heart price getting up there. 😬
However if you happen to love walks, bike rides, or dance breaks? That counts too. Simply transfer.
🧠 Ultimate Thought
You don’t want an ideal plan to get began. You simply want a plan that’s easy, sustainable, and repeatable.
Dumbbells are among the finest instruments for energy coaching rookies as a result of they’re:
✅ Versatile
✅ Accessible
✅ Scalable
So choose up these dumbbells. Attempt the newbie exercise. Then reply to this electronic mail and let me know the way it goes!
If you’d like assist constructing your individual plan, our 1-on-1 teaching program does that and a lot extra: steerage for how you can get began, accountability while you aren’t feeling motivated, and a plan constructed particularly for you, your targets, and your life. See which coach could be an ideal match for you with our fast quiz.
You bought this!
Coach Matt
P.S. Produce other questions on dumbbells, getting began with train, or the rest? Shoot them my method!
