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Build a solid strength training foundation with this beginner-friendly full-body dumbbell workout.
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Intro: Total body dumbbell workout for beginners
Youâre a strength training beginner looking for a total body workout.
And Iâm here to deliver you just that.
But first, letâs start with some general info about the workout and just strength training in general to help you as you move forward on your fitness journey.
Donât just gloss over this section!
I would hate for you to be confused later on and not see the results youâre after.
Total body dumbbell workout Q&A
How many times a week should I do this workout?
Iâd recommend doing this workout twice per week, making sure to have at least one full rest day in between workouts.
For example, letâs say you workout on Tuesday.
You wouldnât go through this workout again until Thursday at the earliest.
Or if your first workout day for the week is on Wednesday.
Friday would be the first possible day you would do this workout again.Â
How much weight should I lift?
First off, form > literally anything else.Â
It doesnât matter how much weight you lift if your form isnât on point because:
A.) You wonât target your muscles effectively.Â
B.) You set yourself up to be injured.
In terms of how much weight you should lift, thatâll depend on the exercise.Â
For example, youâll be able to lift more weight on compound movements (exercise that works multiple muscle groups) like squat or bench press than you would isolation movements (exercises that work just one muscle group) like bicep curls or tricep extensions.
The more practice you get doing certain exercises, the better youâll be able to gauge whatâs heavy for you given the exercise.
How long will this workout take?
Around 45 minutes.
If youâre thinking that doesnât seem long enough, I want you to give every single set in this workout your 100% maximum effort then come right back here and tell me what you think about it! đ
What does progress look like?
Strength training progress = gradually lifting heavier and heavier weights over time.
Aka progressive overload.
Lifting heavier and heavier weights is far and away a better indicator youâre making progress toward your dream body (the one that has you looking in the mirror like âNew body, who dis?â) than the number of calories youâre vastly inaccurate smartwatch says you burned.Â
How long until I see results?Â
Assuming your goal is weight loss, then, in general (keyword: GENERAL) you can expect to lose around 0.5-2 pounds per week.
But that wonât happen just by working out.
Strength training is just one part of the fat loss fat loss pie.
You have other things like nutrition (the largest slice of the pie), daily movement, sleep, and stress management.
Together, they help you create a calorie deficit.
Aka the one thing you need, above all else, for weight loss.Â
Related: The 18 biggest weight loss mistakes.
Total body dumbbell workoutÂ
Hereâs the workout in totality:
- 1A.) Pause goblet squat: 3 sets x 8-10 reps
- 1B.) Push-ups: 3 sets x 10-15 reps. If this rep range is too easy for you, do 3 sets x AMRAP (as many reps as possible). Also, donât worry. If you’re unable to do traditional push-ups from the floor, I have some alternative variations you can do!
- 2.) Reverse lunges (each leg): 3 sets x 8-10 reps
- 3.) Kneeling Arnold shoulder press 2 x 10-12 reps
- 4.) Bicep curl: 2 sets x 10-12 reps
*** 1A and 1B are whatâs called a âsuperset.â A superset means performing a set of each exercise before taking a rest. In this case, you would perform a set of pause goblet squats and then immediately go into your set of push-ups.You only rest after youâre done with a set of both exercises. ***
Rest 2-3 minutes between each set (this is just a guideline).Â
If you need more rest than that then please, by all means, take it!Â
The important thing is that youâre actually resting between sets and not treating your strength training sessions like a cardio workout.Â
Weights are weights and cardio is cardio.Â
Mixing the two doesnât give you the best of both worlds.
1A.) Pause goblet squat
Goblet squat is a lower body exercise that primarily targets your quads, glutes, adductors (inner thigh), and core.
Adding a pause at the bottom of the movement takes out any momentum, which makes things a little more challenging.
But thatâs good because progress doesnât come from things being easy, am I right?!
When performing the exercise, your stance will dictate what muscles you target (toes should be pointing slightly outward regardless).
Feet roughly shoulder-width apart will target more of your quads while a wider stance will hit more glutes. Â
Remember, goblet squat is part of a superset so after you get done with one set here you immediately hop into a set of your 1B exerciseâŠÂ
1B.) Push-ups
The sweet thing about push-ups is you donât even need any workout equipment to do them.
Just your own body weight and youâre good to go.
Which makes them them the most convenient exercise you can do to build muscle and strength in your upper body.Â
Here are some cues to follow when performing push-ups:
- Make sure you’re not sticking your butt up in the air (I.e. keep your spine neutral)
- Brace your core by pretending someoneâs about to punch you in the gut. Also, pretend youâre trying to hold a piece of paper between your butt cheeks.Â
- Hand placement: Roughly shoulder width apart or just a little outside that.Â
- Your wrists should be directly below your shoulders.
If youâre unable to do traditional push-ups from the floor right now, donât sweat it at all!
Do these two things.
1.) Download this guide:
2.) Here are some alternate variations you can do that will help you build up the strength to do push-ups from the ground:
Incline push-ups (pick an incline level thatâs suitable for you)
Wall push-ups
Related: Want a body weight exercise for your back and biceps? Try this guide designed to help you get better at chin-ups.
2.) Reverse lunges
Reverse lunges mainly target your glutes, quads, and hamstrings.
Here are a few reverse lunge notes for you:
- The further you step back into your reverse lunge, the more youâll hit your glutes.Â
- The issue a lot of people have with lunges is that theyâre unable to maintain their balance. To help you out with that, I want you to do this: Instead of stepping straight back, think back and a little out to the side. Thatâll give you a little bit of a wider base, which will help you with your balance.Â
- You donât have to keep your body straight up and down as you’re doing your lunges. Itâs okay to have a slight lean forward, just make sure youâre hinging at the hips and not rounding your back. To hinge at the hips, pretend someoneâs karate chopping you right there.Â
3.) Kneeling Arnold shoulder press
The Arnold press is a movement that hits all of the muscles in your shoulder.Â
Your core should be tight when doing Arnold press.Â
Again, a tight core = bracing like someoneâs about to punch you in the stomach and clenching your butt cheeks together.Â
Also, be sure not to arch your back.Â
If the weight youâre using makes you do this, scale things back and go with a lighter weight that allows you to maintain proper form.
4.) Bicep curl
Youâll wrap up your total body workout with bicep curls.Â
Lift the weight up and instead of just dropping it straight down, lower it down nice and controlled.
To prevent swinging, using a bunch of momentum, or arching your back, you can do these with your back up against the wall (You should essentially be standing straight up and down).Â
12-week dumbbell workout program
Donât get me wrong, two days a week is PLENTY to get started as a strength training beginner (especially when doing the workout Iâve just shared with you!).Â
But if youâre sitting there thinking, âWell, I kind of want to workout more than two days each weekâ hereâs how Iâd split up my workout schedule.
Iâd either go with 3 or 4 days a week.
You donât have to choose the same exact days but a 3-day-a-week workout schedule would look something like this:
- Monday: Lower body
- Wednesday: Upper body
- Friday: Full body
And 4 days a week would be an upper/lower split (I.e. doing two upper body workouts and two lower body workouts per week).
Hereâs what that would look like:
- Monday: Lower body
- Tuesday: Upper body
- Thursday: Lower body
- Friday: Upper body
If you want a 3 or 4-day-a-week workout schedule, download my free 12-week dumbbell workout plan.Â
Thatâs 3 whole months of not having to worry about what exercises you should be doing or how to structure your workouts.
Everything’s all laid out for you in the program.
Now, I donât want you to think you HAVE TO go with the 3-day or 4-day option.
Ultimately, the best workout schedule is the one you can be consistent with because consistency drives results, not being perfect.
Perfection is just an unrealistic expectation of yourself anyway.
Final words
Have any questions about anything in this article?
Let me know in the comments and happy strength training. đȘđŸ
What's up?
I’m Chad, I’m happy you’re here! Iâm a certified personal trainer and my goal is to help you form practical, sustainable habits that lead to lifelong fitness results. If you want to lose fat, build muscle, and live a healthier, happier life then youâre right where you need to be. đȘđŸ
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