ActiveA pair of dumbbells, four weeks and this workout plan for total-body strength and confidenceThe only 4-week dumbbell training plan you’ll ever need to get strongWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveA pair of dumbbells, four weeks and this workout plan for total-body strength and confidenceThe only 4-week dumbbell training plan you’ll ever need to get strongWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
The only 4-week dumbbell training plan you’ll ever need to get strong
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty)
(Image credit: Getty)
Jump to category:Benefits of dumbbellsThe correct weightHow to do itThe plan
Jump to category:Benefits of dumbbellsThe correct weightHow to do itThe plan
If you’re planning a full-body workout, a pair ofdumbbellsis one of the best pieces of kit you can choose. Why? Because they’re arguably the most versatile gym equipment out there, suitable for any fitness level or goal.
A great beginner’s dumbbell workout plan targets all the major muscle groups – upper body, lower body, posterior chain (the muscles along the back of your body), and core – while incorporating essential movement patterns like squats, hinges, pushes, and pulls.
Whether you’re building strength, packing on muscle, tackling high-intensity workouts, or improving your mobility, dumbbells can do it all. Ready to get started with a beginner-friendly plan? You’ve come to the right place.
Why dumbbells are good for beginners
Starting with free weights, like dumbbells, not only builds overall strength but develops stability, balance, muscle endurance and proper movement patterns.
Certified personalSaima Husain,who has devised the four-week plan to train with dumbbells below, says, “Dumbbells are accessible for most and a friendly choice to build confidence with all movements.”
Mastering the basics using dumbbells lays a solid foundation for progressing to more advanced weight training, such as with barbells, later down the line. Plus, dumbbells are a relatively cost-effective investment for the home gym and are easily available in most gyms.
What dumbbell weights should a beginner start with?
The weight you choose depends on your size, fitness level and the specific movement you’re doing. Beginners typically start with 5-10kg dumbbells, but as you progress, you might need heavier weights for lower-body exercises and lighter ones for your upper body to get the most out of your sessions.
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“Start with weights that allow you to complete the rep range comfortably while having two or three reps in reserve,” says Saima. “As the movement becomes easier and the final reps feel less challenging, gradually increase the weight.”
How to do this four-week dumbbell training plan
(Image credit: Getty Images)
(Image credit: Getty Images)
Saima has devised a four-week plan to train with dumbbells suitable for beginners but also challenging enough for those with more experience.
“As a beginner, it is important to learn not to rush through movements to avoid injuries. That’s why I’ve incorporated – a valuable addition for learning to brace well and become familiar with the correct form,” says Saima.
Assistance for the split squat is optional, if you find the split stance challenging. “Feel free to use a wall or stable structure for support,” Saima suggests. “This can help build confidence in your balance and stability.”
Four-week beginner dumbbell training plan
Week 1
(Image credit: Getty Images)
(Image credit: Getty Images)
Week 2
Week 3
(Image credit: Shutterstock)
(Image credit: Shutterstock)
Week 4
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