A good dumbbell workout at home for beginners uses six basic moves: goblet squat, Romanian deadlift, push-up, one-arm row, overhead press and a farmer's carry. Do 2 or 3 sets of 8 to 12 reps, three days a week, with a rest day between. All you need is one pair of dumbbells and about 30 minutes.
If you want a plan that builds on this, start the 4-week restart plan for men over 30.
What is the workout?
Do this full-body routine three times a week. Warm up first with a few minutes of marching on the spot and bodyweight squats.
- Goblet squat: Hold one dumbbell at your chest and sit down between your hips.
- Romanian deadlift: Push your hips back with a soft knee, lower the dumbbells down your legs, then stand tall.
- Push-up: On your knees or against a counter if you need to.
- One-arm row: Support yourself on a bench or chair and pull the dumbbell to your hip.
- Overhead press: Press the dumbbells up without arching your back.
- Farmer's carry: Walk 30 to 40 steps holding a dumbbell in each hand.
Do 2 or 3 sets of 8 to 12 reps for the first five moves.
How heavy should the dumbbells be?
Pick a weight that lets you finish each set with two or three reps left in the tank. If the last rep feels like a grind, go lighter. If you could do five more, go heavier. Most men starting out find a pair that feels moderate on squats and rows, and lighter ones for presses.
Adjustable dumbbells let you change the weight as you get stronger. Prices vary by brand, so check current prices before you buy.
How do you progress?
When you can do 12 reps on every set, add a small amount of weight, or do 1 or 2 extra reps next time. Write your numbers down. Small, regular jumps are the whole secret.
If you want more variety, here's a full home workout for beginners over 30. And if you're busy, try the 20-minute workouts for busy dads.
Ready to follow a plan? Use the 4-week restart plan.
Your next step
Grab your dumbbells, do the six moves above this week and write down your weights. Repeat three times a week and add a little when it feels easy. Begin the 4-week restart plan when you're ready for the whole picture.
This article is general information, not medical advice. If you have a health condition, check with your doctor before starting.
- home workouts
- beginners