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Our personal trainer, Jess, has designed a 30-minute full body dumbbell workout to bring power and speed to your training. Jess also discusses the benefits of weight training and what weight to start with.
Weight training can help you achieve a more rounded level of fitness. It tones, builds muscle, supports weight loss, corrects your posture and increases bone density.
Cardio lovers will benefit from adding weight training to their routine. A whole-body approach reduces the risk of injury and improves performance.
Working the glute muscles and smaller accessory muscles in the hips and shoulders supports pelvis alignment and upper body posture. This is important for runners and cyclists. Weight training can increase your speed and power.
I recommended doing 2-3 weight training workouts per week. Dumbbells are versatile, take up very little room and work the body unilaterally.
Here are nine moves that you can combine to get a full body dumbbell workout. Complete the exercises sequentially one after another, rest for 2 minutes and repeat 2-3 times:
Recommended weight: Use a heavy dumbbell – 10kg.
This dumbbell workout move works: Hamstrings, glutes, core, lower back (posterior chain).
How to do a deadlift:
Recommended weight: Use a heavy dumbbell – 10kg.
This dumbbell workout move works: Glutes, quads and core.
How to do a reverse alternating lunge:
Recommended weight: Medium to heavy – 8-10kg.
This dumbbell workout move works: Quads, core, upper back and shoulders.
How to do a squat into push press:
Recommended weight: Medium to heavy – 8-10kg.
This dumbbell workout move works: Core.
How to do a russian twist:
Recommended weight: Light – 2-4kg.
This dumbbell workout move works: Core.
How to do the plank with renegade row:
Recommended weight: Light to medium – 2-8kg.
This dumbbell workout move works: Shoulders (deltoids) front back and side.
How to do a lateral raise:
Recommended weight: Medium – 6-8kg.
This dumbbell workout move works: Chest, shoulders, triceps, upper back.
How to do an overhead press:
Recommended weight: Light to medium – 2-6kg.
This dumbbell workout move works: Biceps
How to do a hammer curl to bicep curl:
Stand feet hip-width apart, core engaged and pelvis neutral.
Squeeze the shoulders back and down.
Arms straight down by your sides.
Palms facing inwards, hinge at the elbow and raise the hands to the shoulders, squeezing the biceps.
Twist the weights at the top so that they are now horizontal and lower back down, fully extending the arms.
Switch dumbbell position again to start the hammer curl portion of the next rep.
Perform 8-10 reps.
Recommended weight: Medium to heavy – 8-10kg.
This dumbbell workout move works: Triceps
How to do an overhead tricep extension:
If you are looking for equipment for weight training, dumbbells are a great place to start. I recommend that my clients use them because:
There are two main types of dumbbell systems: adjustable weight systems and set weight systems.
Adjustable weight systems where you can adjust the weight of just one set. This can save on space, but there are drawbacks.
The traditional spin collar set (essentially nuts, bolts and weight plates) are incredibly fiddly to change the weight over mid workout. They are normal uncoated cast iron and would damage the floor if you drop them. Sometimes the spin collar comes loose and the plate clunks back and forth as you work out.
Within this category are more advanced weight systems. For example, dumbbells that you can adjust the weight off by simply turning a dial. These may be convenient but they are quite clunky and almost prohibitively expensive. These weights would also be damaged by being dropped.
Set weight dumbbells also come in a couple of different forms: hexagonal, round, and with different coatings. If you buy a dumbbell rack they are easily stored and endlessly convenient. You can quickly switch between weights mid workout. This allows you to complete ladder sets and circuits with speed.
Hexagonal topped dumbbells are a smart choice. Unlike round topped weights, hexagonal topped dumbbells won’t roll away when you put them down. You can also use them for any move where you post up on your hands, like the renegade row.
Rubber coated designs are less likely to damage surfaces and floors. They are generally quieter when you put them down.
To get started with dumbbell workouts, you’ll need a light, medium, and heavy weight. You could initially buy your estimated medium weight. After getting used to that, buy a lighter and heavier set.
Light will be around 2-4kg depending on your strength, gender and current routine. You want these for bicep curls, some ab exercises and shoulder exercises. Medium will be roughly 6-8kg.
Heavy will be 10kg and above. You don’t need to be able to lift this above your head. This will be used for lower body exercises.