Have you ever picked up some dumbbells, looked around, and thought:
“Uhhh… what do I do with these?”
Or maybe you’re just looking for a fast, safe, and effective way to train to get stronger, build muscle, and improve your body composition.
In either case, I’ve got you covered! Today, in the spirit of our most popular blog post of all time, I’m giving you The Beginner’s Dumbbell Workout that you can do at home or in the gym, along with a list of my favorite dumbbell exercises and answers to the most common questions we get from readers and clients about fitness training.
Let’s dive in
Beginner Dumbbell Workout
Do this routine 2-3 times a week, with rest days between sessions:
Exercise #1: Goblet Squats – 3 sets of 8–12 reps
Exercise #2: One-Arm Dumbbell Row – 3 sets of 8–12 reps per arm
Exercise #3: Floor Press – 3 sets of 8–12 reps
- Have a bench? Swap the floor press for a Dumbbell Bench Press!
- Want more range of motion? Try holding a Glute Bridge while pressing or rest your upper back and head on a foam roller.
That’s it! Three big “bang for your buck” movements, and you’ve got a workout!
Some additional tips:
Rest 60-90 seconds between sets. Focus on slow, controlled movements on the way down and smooth, athletic motions on the way up.
Warm up with some Arm Circles, Bodyweight Squats, or light cardio (marching in place works great), then perform a few reps of each exercise with lighter weights (or no weights) to prepare for the workout.
If it starts feeling too easy? Increase reps, add weight, slow your pace, or include 1-2 additional exercises in your circuit.
My Favorite Dumbbell Exercises
Ready to mix things up or go deeper? Here’s a list of awesome dumbbell movements:
Lower Body
Upper Body Pulling
Upper Body Pressing
Accessory Lifts
Power Movements (Full-Body Strength & Conditioning)
No machines? No problem. You can create a complete and efficient strength routine with just a pair of dumbbells and some floor space.
Common Dumbbell Questions (Answered!)
Q: I only have one set of dumbbells. What should I do?
A: No worries! The key is to adjust your reps and variations. If you can easily do 20+ reps, it’s time to:
- Add tempo (like 3 seconds down)
- Try single-leg or split-stance versions
- Reduce rest between sets
- Add 1-2 exercises from the list to your circuit.
There are tons of ways to increase difficulty without heavier weights. Just like with bodyweight exercises, you can tweak angles, leverage, or variations to make things more challenging!
Q: Will dumbbells make me bulky?
A: Not unless you’re really trying to bulk up. Gaining significant muscle mass takes years of consistent training, lots of food, great sleep, and favorable genetics. What will happen: You’ll build strength, improve joint and tendon health, and help prevent osteoporosis (especially for women in peri-menopause and beyond).
Q: What weight should I start with?
A: Choose a weight where the last 2-3 reps feel challenging but doable with good form. Start lighter than you think—it’s easier to progress than to back off. Use it for warm-ups and practice. As you gain experience, you’ll know when to push harder (but always warm up first!).
Q: How long should a dumbbell workout take?
A: Aim for 20-30 minutes to start. Even one solid set of each exercise is better than nothing. You can always build from there.
Q: Do I need to do cardio too?
A: Dumbbells can be your cardio (or part of it!). Moves like thrusters, snatches, and kettlebell swings raise your heart rate and build muscle. Or, try timed circuits: 30 seconds work, 60 seconds rest for 3-5 rounds. Feel your heart pump!
If you enjoy walking, cycling, or dancing, that counts too. Just keep moving.
Final Thoughts
You don’t need a perfect plan to start—just one that’s simple, sustainable, and repeatable. Dumbbells are one of the best tools for strength training beginners because they’re:
Versatile
Accessible
Scalable
Pick up those dumbbells, try the beginner workout, and let me know how it goes!
If you need help creating a personalized plan, our 1-on-1 Coaching Program can guide you on how to start, keep you accountable, and design a plan tailored to your goals and lifestyle. Take our Quick Quiz to find the right coach for you.
You’ve got this!
Coach Matt
P.S. Got more dumbbell questions, workout tips, or something else? Hit me up!
