Here is the perfect dumbbell workout for beginners, or if you haven't worked out in a while. It's a full-body dumbbell workout, and one of the best dumbbell workouts for women since it targets the lower body, upper body, and core — all at once! This six-move workout will work your entire body and help you start building muscle [1], which is important for preventing injury and for looking leaner since lifting weights helps you burn fat [2]. Grab your dumbbells and get ready to work!
You'll need a pair of medium-weight dumbbells for this workout. The exact weight will vary from person to person, and I recommend starting between five and 12 pounds. If you're an experienced lifter, go for heavier weights such as 15 to 20 pounds. Here's a helpful guide on how to choose your weights [3]. Dumbbells are a great beginner-friendly piece of equipment to have in your home gym since they're not too expensive, they come in a huge range of weights, and they can be used for so many different exercises.
This workout is performed in supersets [4]. A superset is when you take little to no rest in between each exercise. Doing two exercises back-to-back is an effective way to strength train since it fatigues your muscles faster, so you can spend less time working out. But if you do need to take an extended rest at any time during this workout, feel free to do so; always listen to your body.
Beginner Dumbbell Workout for Women
Equipment needed: a pair of medium-weight dumbbells.
Directions: Warm up before starting the workout with this quick dynamic warm-up [5]. Don't forget to activate your core [6] and glute muscles [7] as well. Perform the workout by doing all three supersets one time through, with no rest between exercises. If you can, take no rest between supersets. If you want a longer workout, perform all three supersets a total of three times. After the workout, cool down with this 10-minute stretching routine [8].
- Superset 1: Goblet squat (12 reps) + Single-arm row (12 reps each arm)
- Superset 2: Step-up (10 reps each leg) + Hammer curl (10 reps each arm)
- Superset 3: Weighted glute bridge (12 reps) + Reverse fly (10 reps)
If you're looking for more strength training workouts to get back in shape, try this four-week workout plan for beginners [9].
Superset 1: Goblet Squat
- Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused in your heels, push yourself up to the starting position.
- Complete 12 reps.
If this is too difficult, you can do this exercise without weight.
Superset 1: Single-Arm Row
- Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
- Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
- On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
- On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
- Complete 12 reps on each arm.
Superset 2: Step-Up
- Place your right foot firmly on the bench with your left foot directly under your left hip.
- Step up, straightening your right leg, bringing both feet completely onto the bench. Slowly bend your right knee, lowering the ball of your left foot back to the ground, keeping your right thigh engaged. For a more advanced version, you can drive the left knee up as you step up.
- Complete 10 reps on each leg.
Superset 2: Hammer Curl
- Stand hip-width apart with dumbbells in hands resting by your sides. Your palms will be inward, facing your thighs.
- Begin by bending at the elbow and raising the dumbbells up to your shoulders. Keep your wrists straight throughout the movement. Only the lower portion of your arm should move. The upper arm stays stationary, close to your sides.
- Slowly lower the weights back to starting position.
- Complete 10 reps.
Superset 3: Weighted Glute Bridge
- Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is considered one rep.
- Complete 12 reps.
If this is too difficult, you can do this exercise without weight.
Superset 3: Reverse Fly
- Hold a dumbbell in each hand, and stand with your feet hips-width distance apart. Keep a slight bend in your knees. Fold your torso forward so your back is almost parallel with the floor and your hands are under your shoulders. Draw your abs in to protect your lower back.
- As you exhale, lift your arms out to the side so they are in line with your shoulders. Keep a slight bend in your elbows. To get the upper back working, think of sliding your shoulder blades together. As you inhale, slowly lower the dumbbells back to the starting position. This counts as one rep.
- Complete 10 reps.