The new beginner dumbbell training (plus my favorite dumbbell exercises 💪)

If you ever recorded a few dumbbells, looked around and thought:

“Uhhh … what do I do Do With these? “

Or maybe you just want to know a quick, safe and effective training to become stronger, build muscle and improve body composition.

In both cases I have you! 🙌 today in the spirit of ours ​The most popular blog post ever​I’ll give you one Beginners -Telter training You can do at home or in the gym and a list of my favorite dumbbell exercises And Answers to the most common questions we receive from readers and nerd fitness coaching customers.

Let’s go into it 👇

🏋️‍♀️ Beginners -Thantel training

Do this 2-3 times a week with a day off between every session:

Exercise 1: ​Goblet squat​ – 3 sentences of 8–12 repetitions

Exercise 2: ​One -armed dumbbell rows​ – 3 sets of 8–12 repetitions per arm

Exercise 3: ​Dumbbell​ – 3 sentences of 8–12 repetitions

• Do you have a bank around? Feel free to switch to A ​Dumbbell breast press​!
• To get a little more range of motion, try this while you hold A ​Buttock​ At the same time or rest they rest and go to a long foam roller.

… and that’s it. Three exercises that are large movements “Knall for your Bock” and you have a training session! 🙌

To consider a few other things:

👉 Plebound between the sentences for 60–90 seconds. Concentrate on slow, controlled movement on the way down and then smooth and sporty movement on the way up.

👉 warm up with some ​Arms​Present ​Kniebugen body weight​And light cardio (marching in a great position) and then make a few repetitions of each exercise with a lighter weight (if you have one) or only with the weights that you have to get your body in motion and make you ready for training.

👉 As soon as they feel easier? Increase the repetitions, increase the weight, slow down the pace or add more exercises to your circuit 1 or 2.

🎯 My favorite dumbbell exercises

If you are ready to confuse things or go deeper, you will find your list of fantastic dumbbell movements here:

🔽 lower body

🔼 Pull the upper body

🔼 upper body thrust

🧩 Accessoire Lifts

⚡ power movements (for full body strength and conditioning)

No machines, no problem.

You can create a complete and effective strength routine with just one or two dumbbells and some space.

🤔 Common Dumbbell ask (answered!)

Q: I only have one sentence dumbbell. What do I do?

A: No worries! The key is the adaptation of your adjustment Repetition And Variations.

If you can easily carry out more than 20 repetitions, it is time to:

• Add a pace (like 3 seconds below)
• Make single-leg or staggered versions
• Reduce your calm between sets
• Add another 1-2 exercises from the selection to your circuit.

There are Tons of opportunities to make things difficult without heavier weights. Just as you can make your body weight exercises more difficult by changing the lever angle or leading to a more demanding variation, you can do the same even with a limited weight selection!

Q: Will dumbbells make me bulky?

A: Not unless they try Really difficult to enlarge.

This concern appears very much, but the reality is:

The structure of visible muscles requires years of constant training, lots of food, great sleep and cheap genetics.

What will Close: You build strength, improve the health of the joints and tendons and help to prevent osteoporosis (especially for women in Peri menopause and beyond).

Q: What weight should I start with?

A: Ultimately, you want a weight in which the last 2 to 3 repetitions feel challenging, but are feasible with good shape.

Always start as a general rule of thumb with less weight than you think. It is always easier to progress when it feels a little too simple than withdrawing as soon as they are exaggerated. You can use it to warm up and track down the movement. If you gain more experience with dumbbells, you know what weights you used for the last time and when you should press a little harder (although you still want to make sure that you want to do one ​warm up​ round!)

Too easy? Go more difficult or add repetitions. Too hard? Become easier or reduce repetitions.

Its shape always has priority. Follow strength wins. Still not sure if you raise enough weight? ​Read that.​

Q: How long should a Dumbbell training last?

A: 20–30 minutes are sufficient if you start.

If you are short, a solid sentence of every exercise is better than nothing. You can always build from there.

Q: Do I also have to make cardio?

A: Can dumbbell Be Your cardio (or at least part of it!)

Moved like engines, snapshots and skier fluctuations increase your heart rate And Build muscles. Heck, every dumbbell exercise can increase your heart rate if you perform the repetitions of a timer. Try one of these options: level 1: 30 seconds work with 60 seconds rest between each exercise for 3-5 rounds.

Level 1: 30 seconds work with 30 seconds rest between each exercise for 3-5 rounds. Level 2: 40 seconds work with 20 seconds rest between each exercise for 3-5 rounds. Trust me, you will feel how your heart rate comes up there. 😬

But if you love walks, cycling or dance breaks? That also counts. Just move.

🧠 final thought

You don’t need a perfect plan to get started. You only need a plan that is easy, sustainable and repeatable.

Dumbbells are one of the best tools for beginners of strength training because they:

✅ versatile

✅ accessible

✅ scalable

So take these dumbbells. Try the beginner training. Then respond to this e -mail and let me know how to do it!

If you want to help create your own plan, ours, ours ​1-on-1 coaching program​ Do this and much more: instructions on how to start, accountability if you do not feel motivated, and a plan that has been created especially for you, your goals and your life. See which trainer suits you well ​Quick quiz​.

You have that!

Trainer Matt

PS Do you have other questions about dumbbell, start moving or something else? Shoot her on my way!