Printable Dumbbell Exercises - Printable Inspirations Galore! (2024)

FAQs

Can I get a full workout with just dumbbells? ›

Even if you don't have a ton of equipment, you can still get a solid workout in. This full-body dumbbell workout will smoke your upper body and lower body, while working to build core strength and cardio endurance too. Yep, it's pretty much a workout that does it all.

Beginners are advised to start with 5- to 10-pound weights, while those returning to fitness or looking to bulk up might find a range between 3 and 25 pounds more suitable. Prioritising form and technique over weight is essential, particularly when starting.

You can do this routine two to three times a week. Just make sure to schedule enough time in between sessions (say, 48 hours or so) so your muscles have time to recover and build back stronger. Before getting started, take about five to seven minutes to warm up so you don't jump in with cold, stiff muscles.

For ultimate results, lift weights for 20-30 minutes at least three times per week. Each day should be dedicated to a different muscle group to give your body adequate time to recover between weightlifting sessions. The amount of time is also determined by the results you seek.

Heavy Weights. For beginners, Ben recommends trying five to 10 pounds for light weights, 10 to 20 pounds for medium weights, and 15 to 30 pounds for heavy weights—or simply starting with five-pound weights for each exercise and working up from there.

The Best Full-Body Exercises

Exercises such as deadlifts, kettlebell swings, thrusters and burpees all use at least three moves to work through the range of motion.

Your weights could range between 5-10 pounds if you've never done this before, and then you can work your way up as you go.

I recommend starting with 5-pound weights. Halfway through the month, do a check-in with your body to see if they feel too light. If so, you can move up to 7.5- or 8-pound weights. If you notice you are building muscle too quickly, or bulking instead of toning, I recommend staying lighter with your weights.

For women who are intermediate to advanced, pick up a set of dumbbells ranging from 3-25lb (2-12kg) dumbbells (as a beginner would) and then buy a couple pairs of heavier dumbbells in the 30 to 40lb range. Get a 30lb and a 40lb pair of dumbbells for certain big lifts like squats and deadlifts.

With a dumbbell in each hand, let your arms relax and face your palms forward. Keeping your arms stable and shoulder relaxed, bend your elbow and lift the weights towards your shoulders. Your elbows should stay tucked into your ribs. For the best results, exhale when you are lifting.

How do I start a dumbbell routine? ›

At home dumbbell workouts are better for reaching your fitness, fat loss and physique building goals than gym machines. It is hard to believe that these hand held weight training tools can replace a room full of expensive equipment. But it is true, which is welcome news to some exercisers.

Weight training is a type of strength training that uses weights for resistance. This could be weight machines or free weights, like dumbbells or barbells, at home or a gym. It stresses and strengthens your muscles over time.

For a full workout, you'll need a light, medium, and heavy pair of dumbbells. To get a feel for what weight you need, pick up some household objects and see how much they weigh. Your medium set should be about double the weight of your light set, and your heavy set should weigh about 50% more than your medium set.

We would recommend a 5lb (2.5kg) or 10lb (4 or 5kg) as the lightest weight (depends on your strength level, some people are naturally stronger) and then from there pairs of 15lb (8kg), 20lb (10kg), 30lb (14kg), and 40lb (18kg) or 50lb (24kg) dumbbells as your top weight.