Full-Body Dumbbell Workout for Women
Workout 1
| Exercise | Sets x reps |
|---|---|
| Goblet squat | 3 x 10 |
| Single-arm row | 3 x 10 each |
| Floor press | 3 x 10 |
| Romanian deadlift | 3 x 10 |
| Suitcase carry | 3 x 30 sec each side |
Workout 2
| Exercise | Sets x reps |
|---|---|
| Reverse lunge | 3 x 10 each leg |
| Shoulder press | 3 x 10 |
| Renegade row (from knees ok) | 3 x 8 each |
| Dumbbell hip thrust | 3 x 12 |
| Weighted dead bug | 2 x 8 each side |
Choosing your weight
- Beginners often start with a 10 to 15 pound pair for legs and 5 to 10 for upper body.
- Adjustable dumbbells save space and money as you get stronger.
- If form breaks before rep 8, go lighter. If 12 reps feel easy, go heavier.
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Questions women ask
Can you build muscle with just dumbbells?
Yes. Dumbbells can train every major muscle. Keep adding weight, reps or sets over time to keep building.
How many days a week should I do dumbbell workouts?
3 non-consecutive days a week works well for full-body training.
Are dumbbell workouts good for weight loss?
Yes. Strength training protects muscle while you lose fat, which helps you look toned rather than just smaller.
Keep reading
Toned Arms Workout for Women
15 minutes · dumbbells or bands · 2 to 3x a week
Gym Workout Plan for Beginner Women
3 days a week · machines + dumbbells · 45 minutes
Glute Workout at Home for Women
20 minutes · bodyweight or bands · 3x a week
Education only, not medical advice. Check with your doctor before starting new exercise or nutrition plans, especially if you're pregnant, postpartum or have a health condition.
