Here's a quick, simple primer for working out with dumbbells for beginners. Also a first workout routine that works the entire body in about 45 minutes.
Here's what I like about dumbbells
Here's how to approach exercising with dumbbells
Watch this video on how to use dumbbells properly:
Basic dumbbell exercises
YouTube is your friend. You can search for and view multiple videos on how to do each exercise and use proper form, I have chosen a few good ones for you to view by clicking on the following links:
Plan your routine
Now that you're familiar with dumbbells and a few basic exercises, let's put together a simple routine. The great thing about dumbbells is that YOU get to choose the weight, so the workout can be as challenging as you want it to be. If you're a beginner and extremely out of shape, I would suggest keeping the weights down to 5 pounds or less. As you get stronger and more used to the exercises, you can increase the weight. Beginners also might want to NOT use any weight on the lunges or squats, as your body weight is sufficient to give you a good workout. STOP when you're feeling too exhausted, you can work up to the full routine over time.
Here's a simple routine:
Here's the "official" way to view the workout, and I've included a version that you can download and print out:
That's great! You've done a simple dumbbell workout for beginners. If you made it through all of the exercises, that is a total of 120 repetitions! If you didn't make it through, that's fine. To get through everything you can try and lighten your weights, do only 1 set instead of 2, or just do as many of the exercises as possible. You can work up to the full routine. Then you can start substituting other dumbbell exercises for the ones I included, and add a third set. Try to exercise a variety of muscles rather than focusing on just one area.
More on using dumbbells
Check out these other references:
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2/24/2017 11:55:47 pm
A good blog always comes-up with new and exciting information and while reading I have feel that this blog is really have all those quality that qualify a blog to be a one
6/7/2017 08:39:34 am
Thanks for the feedback, I'm glad that you enjoy reading my blog!
4/27/2017 03:54:01 am
Love dumbbells for toning the biceps, chest and shoulders. Thanks for sharing these exercise routines. They’re great and can be added as one gets some practice with each routine.
6/7/2017 08:40:36 am
I'm glad that you agree that dumbbells are an excellent way to strengthen your body. You're welcome!
7/16/2017 04:43:58 pm
For a beginner, how may days a week would you suggest doing this workout? 3 days a week? 4? Thanks!
7/18/2017 08:46:52 am
Great question! I would say if you're a total beginner, start with twice with at least a day in between to recover. When you're comfortable with it and are able to increase your weights and sets, move up to 3, again with a day between. I wouldn't do it more than 3 days per week. Choose a cardio activity for the days in between. Good luck!
11/25/2017 12:42:42 am
Im 25 years old male. Body weight is 44 Kg. I want to gain weight. Will this routine help me to achieve my target. I have never done exercises by dumbbells
2/28/2018 05:23:51 pm
Hi, thanks for the question. The nice thing about resistance training is that you get to control the resistance...if you want to put on muscle, you'll need to slightly increase the resistance over time, and definitely do 3 sets for each exercise. And make sure that you're in a caloric surplus each day, you want to be eating more calories than you expend, but working out regularly will help ensure that you gain mostly muscle, not fat.
2/28/2018 04:40:11 pm
What am I missing here? How does this equal 45 minutes?
2/28/2018 05:20:36 pm
Hi Archy, great question! Of course the workout time will vary depending on the person and the speed taken for each rep. But roughly, if you deduct rest time, it boils down to about 32 minutes for 6 exercises. So about 5 minutes per exercise, for up to 3 sets is about right if you take 4-6 seconds per rep for 10 reps. That still leaves some time, but I'm assuming you'll take a few minutes for warmup and cooldown. If you still have time after, feel free to add some cardio intervals. If it's taking too long, you might want to lower the resistance and rest times.
2/28/2018 09:38:34 pm
Thanks for the response. I’m a beginner and apparently I’m doing my reps way too fast. I have noticed a lot of people talk about “control” while lifting, that makes sense. The slower you go, the more control you have. My form was probably horrible doing them so fast. Thanks again.
10/7/2018 12:00:13 pm
can we incorporate any exercise to work lats like dumbell row.and in which sequence
11/12/2018 03:43:48 am
Nice workout routine for beginners...but where is back workout? u didn't mention it in workout routine...so can i add dumbbell back rows with these exercises pls answer....i am skinny fat ectomorph weight 64 kg don't want to lift heavy as doctor advised me to only lift light weights due to hand injury years ago....so,this total body workout enough for the lifetime pls answer
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