In case you’ve ever picked up a pair of dumbbells, appeared round, and thought:
“Uhhh… what do I do with these?”
Or possibly, you simply wish to know a fast, protected, and efficient exercise to get stronger, construct muscle, and enhance physique composition.
In both case, I acquired you! 🙌 At this time, 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 residence or on the gymnasium, plus an inventory 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 happy to change this to a dumbbell chest press!
- To get a bit extra vary of movement, attempt doing this whereas holding a glute bridge on the similar time, or resting your higher again and head on an extended foam curler.
…and that’s it. Three workout routines which can be huge “bang to your buck” actions, and also you’ve acquired your self a exercise! 🙌
A few different issues to remember:
👉 Relaxation 60–90 seconds between units. Concentrate on sluggish, managed motion on the best way down, after which clean 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 (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? Enhance reps, enhance the burden, decelerate the tempo, or add 1 or 2 extra workout routines to your circuit.
🎯 My Favourite Dumbbell Workout routines
If 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 power & conditioning)
No machines, no drawback.
You’ll be able to construct an entire and efficient power routine with only one or two dumbbells and a few flooring house.
🤔 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
- 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 more durable with out heavier weights. Identical to you can also make your body weight workout routines more durable 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 arduous to bulk up.
This concern pops up rather a lot, however the actuality is:
Constructing seen muscle takes years of constant coaching, a number of meals, nice sleep, and favorable genetics.
What will occur: you’ll construct power, enhance joint and tendon well being, and assist stop osteoporosis (particularly necessary for girls in peri-menopause and past).
Q: What weight ought to I begin with?
A: Finally, you desire a weight the place the final 2–3 reps really feel difficult, however doable with good kind.
As a common rule of thumb, at all times begin with much less weight than you assume. It’s at all times 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 a bit more durable (although you continue to wish to ensure you do a heat up spherical!)
Too simple? Go heavier or add reps. Too arduous? Go lighter or cut back reps.
Your kind is at all times the precedence. Power good points comply with. Nonetheless not sure if you’re lifting sufficient weight? Learn this.
Q: How lengthy ought to a dumbbell exercise take?
A: 20–half-hour is loads if you’re beginning out.
In case you’re quick on time, even one stable set of every train is best 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 least, part of it!)
Strikes like thrusters, snatches, and skier swings elevate your coronary heart fee and construct muscle. Heck, any dumbbell train can elevate your coronary heart fee in case you carry out the reps on a timer. Attempt one in all these choices: Degree 1: 30 seconds of labor with 60 seconds of relaxation between every train for 3-5 rounds.
Degree 1: 30 seconds of labor with 30 seconds of relaxation between every train for 3-5 rounds. Degree 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 fee getting up there. 😬
However in case you love walks, bike rides, or dance breaks? That counts too. Simply transfer.
🧠 Closing Thought
You don’t want an ideal plan to get began. You simply want a plan that’s easy, sustainable, and repeatable.
Dumbbells are top-of-the-line instruments for power coaching freshmen as a result of they’re:
✅ Versatile
✅ Accessible
✅ Scalable
So decide up these dumbbells. Attempt the newbie exercise. Then reply to this e mail and let me know the way it goes!
If you need assist constructing your individual plan, our 1-on-1 teaching program does that and a lot extra: steering for tips on how to get began, accountability if 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 manner!
