Lifting weights can be intimidating.
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With the right beginner dumbbell workout, youll be making new fitness strides in no time.
certified personal trainer and creator ofBodyFit by Amy
Adding progressive weight to your workouts forces the muscles to constantly have to adapt and rebuild themselves stronger.
And those adaptations are key to getting next-level results.
But reaching for a set for the first time can be admittedly overwhelming.
The right weight dumbbells ensure you train effectively without putting the wrong pop in of strain on your muscles.
The weight you select isnt the only thing to be mindful of, though.
First things first, get that form down with lighter weights, she says.
Add these all together for a full body dumbell workout that doesnt require a ton of experience.
Alternating dumbbell curl to press
This move is a two-for-one that targets your arms and shoulders.
When working with compound exercises like a squat and press, start with a lighter weight, Schemper says.
certified personal trainer and creator ofBodyFit by Amy
Youll be working the upper and lower body, your core for stabilization, plus cardio.
Dumbbell lateral raise
Target your deltoids with this exercise.
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Primary areas worked:glutes, quads, calves, core, biceps, and hands
5.
Weighted reverse lunge
Kick your lunges up a notch by adding some weight into the mix.
Dumbbell wood chop
Yupyou can use dumbbells to work your core.
Primary areas worked:obliques, transverse abdominis, andupper glutes
7.
Single-leg deadlift
This hip-dominant, unilateral move targets your hips and glutes one side at a time.
Primary areas worked:hamstrings and glutes
Prefer to follow along with a trainer?
According toSchemper, you might absolutely build muscle with dumbbell exercises alone.
The key is toprogressively overload, she says.
This meansgradually increasing your workout intensity and stress on your muscles, over time, she explains.
Youll see the adaptationsmuscle growththat occurs, as a result.
What is the ideal dumbbell weight for beginners?
Moore says five to 10 pounds is a great starting point for executing a beginner dumbbell workout plan.
That said, everyone has different capabilities, and over time, strength will allow for weight advances.
How can you tell if youve picked the right dumbbells?
Since the weight you use will fluctuate, its a good idea to invest in a pair ofadjustable weights.
When do you know its time to increase the weight?
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