ActiveWorkoutsThis beginner dumbbell workout builds strength, longevity and will boost your overall fitnessIf you’re new to training, then a fitness expert says this dumbbell workout is a great place to startWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsThis beginner dumbbell workout builds strength, longevity and will boost your overall fitnessIf you’re new to training, then a fitness expert says this dumbbell workout is a great place to startWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
If you’re new to training, then a fitness expert says this dumbbell workout is a great place to start
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Stepping into the gym for the first time is a nerve-wracking experience, but stepping into the gym for the first timeandhaving no idea what to do is even more daunting. That’s why we’ve called upon the expertise of Reid Stafford, Senior Personal Trainer atUltimate Performance,to pull together a kickass workout plan using nothing more than a set ofdumbbellsso you make some serious muscular gains, burn fat and boost your stamina.
Dumbbells may not seem as fancy as weight machines or barbells, however, they’re just as effective at delivering results. “When lifting weights, your body doesn’t know whether you’re using between barbells, dumbbells, resistance bands, or even bags filled with cans,” explains Stafford. “All it experiences is the resistance it provides and the tension your muscles generate to move the load, to stimulate muscle growth.”
(Image credit: Getty Images)
(Image credit: Getty Images)
Dumbbell workout for beginners
Below, Stafford’s provided two killer dumbbell workouts, packed withcompound exercisesthat’ll fire up your muscles from head to toe andsupersetsto reduce workout time. To keep intensity high, he’s added a tempo for each exercise, to increase time under tension to stimulate muscle growth. (This is also good if you don’t have access to a heavy pair of dumbbells).
Stafford advises performing three workouts a week, alternating between workout 1 and workout 2 over four weeks. “A typical week might look like this: Monday – Workout 1, Wednesday – Workout 2, Friday – Workout 1. Then the following week: Monday – Workout 2, Wednesday – Workout 1, Friday – Workout 2.” Rest for 30-60 seconds between each superset and for 90-120 seconds before moving on to the next one. Each week, aim to try and add an extra rep to each exercise or to lift slightly heavier.
Swipe to scroll horizontallyWorkout 1ExerciseSets/repsTempo1A. Split squats2 x 8-103-0-1-01B. Bench press2 x 8-102-0-1-12A. Deadlift2 x 8-103-1-1-12B. Standing shoulder press2 x 8-103-0-1-03A. Bent-over row2 x 8-102-0-1-13B. Dumbbell step-ups (on a box or weight bench)2 x 8-102-0-1-04. Farmer carries2 x 15-30 secondsN/A
Swipe to scroll horizontally
Workout 1ExerciseSets/repsTempo1A. Split squats2 x 8-103-0-1-01B. Bench press2 x 8-102-0-1-12A. Deadlift2 x 8-103-1-1-12B. Standing shoulder press2 x 8-103-0-1-03A. Bent-over row2 x 8-102-0-1-13B. Dumbbell step-ups (on a box or weight bench)2 x 8-102-0-1-04. Farmer carries2 x 15-30 secondsN/A
Swipe to scroll horizontallyWorkout 2ExerciseSets/repsTempo1A. Walking lunges2 x 8-10 (per leg)2-0-1-01B. Decline dumbbell chest press2 x 8-103-1-1-12A. Dumbbell incline hammer curl2 x 8-102-0-1-02B. Calf raises2 x 8-103-0-1-13A. Dumbbell shoulder shrug2 x 8-102-0-1-03B. Dumbbell glute bridge2 x 8-103-1-1-14. Standing Y-shape lat raises2 x 8-102-1-1-1
Swipe to scroll horizontally
Workout 2ExerciseSets/repsTempo1A. Walking lunges2 x 8-10 (per leg)2-0-1-01B. Decline dumbbell chest press2 x 8-103-1-1-12A. Dumbbell incline hammer curl2 x 8-102-0-1-02B. Calf raises2 x 8-103-0-1-13A. Dumbbell shoulder shrug2 x 8-102-0-1-03B. Dumbbell glute bridge2 x 8-103-1-1-14. Standing Y-shape lat raises2 x 8-102-1-1-1
If you want your third workout of the week to be slightly different, then give this otherfull-body workouta go. Alternatively, if you want to add in some additional core training, then thisfour-move standing ab workoutis ideal for building functional strength.
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