Should you’ve ever picked up a pair of dumbbells, regarded round, and thought:
“Uhhh… what do I do with these?”
Or perhaps, you simply need 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 submit of all time, I’m supplying you with a Newbie Dumbbell Exercise you are able to do at residence or on the health club, plus a listing of my favourite dumbbell workout routines and solutions to the most typical 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 similar time, or resting your higher again and head on a protracted foam curler.
…and that’s it. Three workout routines which can be 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. Concentrate on sluggish, managed motion on the way in which down, after which easy and athletic motion on the way in which up.
👉 Heat up with some arm circles, body weight squats, and light-weight cardio (marching in place works nice), after which do just a few reps of every train with a lighter weight (if 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? Improve reps, improve the load, decelerate the tempo, or add 1 or 2 extra workout routines to your circuit.
🎯 My Favourite Dumbbell Workouts
While 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’ll be able to construct a whole and efficient energy routine with only one or two dumbbells and a few flooring house.
🤔 Widespread Dumbbell Questions (answered!)
Q: I solely have one set of dumbbells. What do I do?
A: No worries! The secret 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
- Cut 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. Similar to you may make your body weight workout routines tougher by altering the leverage angle or progressing to a tougher variation, you are able to do the identical even with a restricted weight choice!
Q: Will dumbbells make me cumbersome?
A: Not until you’re attempting actually exhausting to bulk up.
This concern pops up so much, however the actuality is:
Constructing seen muscle takes years of constant coaching, a lot of meals, nice sleep, and favorable genetics.
What will occur: you’ll construct energy, enhance joint and tendon well being, and assist forestall osteoporosis (particularly essential for girls in peri-menopause and past).
Q: What weight ought to I begin with?
A: Finally, you need a weight the place the final 2–3 reps really feel difficult, however doable with good kind.
As a normal rule of thumb, at all times begin with much less weight than you suppose. It’s at all times simpler to progress when one thing feels too simple than to again off when you’ve overreached. You should 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 a little bit tougher (although you continue to need to be sure you do a heat up spherical!)
Too simple? Go heavier or add reps. Too exhausting? Go lighter or cut back reps.
Your kind is at all times the precedence. Power positive factors observe. 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 a lot once you’re beginning out.
Should you’re quick on time, even one stable set of every train is healthier than nothing. You’ll be able to at all times construct from there.
Q: Do I must 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 should you carry out the reps on a timer. Attempt certainly 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 should you love walks, bike rides, or dance breaks? That counts too. Simply transfer.
🧠 Remaining Thought
You don’t want an ideal plan to get began. You simply want a plan that’s easy, sustainable, and repeatable.
Dumbbells are probably the greatest instruments for energy coaching newbies as a result of they’re:
✅ Versatile
✅ Accessible
✅ Scalable
So choose up these dumbbells. Attempt the newbie exercise. Then reply to this e mail and let me know the way it goes!
In order for you assist constructing your individual plan, our 1-on-1 teaching program does that and a lot extra: steering for methods to get began, accountability once you aren’t feeling motivated, and a plan constructed particularly for you, your targets, and your life. See which coach could be a terrific match for you with our fast quiz.
You bought this!
Coach Matt
P.S. Produce other questions on dumbbells, getting began with train, or anything? Shoot them my approach!
Discussion about this post