If you've ever raised a few dumbbells, look around and thought:

"Uhhh ... what am I Down with them? "

Or maybe you just want to learn a quick, safe and effective training to get a stronger, muscle building and improve body composition.

In both cases I have you! 🙌 Today, in our spirit ​The most popular post on the blog of all time​I give you Beginner dumbbell training You can do at home or in the gym, as well as a list of my favorite dumbbell exercises AND Answers to the most common questions that we receive from readers and nerd fitness coaching.

Let's take it 👇

🏋️‍♀️ Beginner dumbbell training

Do it 2-3x a week on the day of rest between each session:

Exercise No. 1: ​Glet squats​ - 3 sets of 8-12 repetitions

Exercise No. 2: ​Government dumbfire frames​ - 3 sets of 8-12 shoulder repetitions

Exercise No. 3: ​Floor dumbbells​ - 3 sets of 8-12 repetitions

• Do you have a bench nearby? I invite you to change it to ​Duplication of the chest​!
• To get a slightly larger range of motion, try to do it by holding ​Buttock bridge​ At the same time or resting the upper back and head on a long foam shaft.

... and that's it. Three exercises, which are the great movements of "Bang for Your Buck", and you have training! 🙌

A few other things to keep in mind:

👉 Rest 60-90 seconds between sets. Focus on a slow, controlled movement on the way, and then with a liquid and sporty movement on the way to the mountain.

👉 Heat up with some ​Arms circle​IN ​Mass squats​And light cardio (the march works great), and then perform several repetitions of each exercise with a lighter mass (if you have them) or simply with weights that you have to move and cook for training.

👉 When do they feel easier? Increase repetitions, increase weight, slow down or add to the circuit by 1 or 2 subsequent exercises.

🎯 My favorite dumbbell exercises

When you are ready to mix or delve, here is your list of amazing dumbbell movements:

🔽 Lower body

🔼 Pull of the upper body

🔼 Push upper body

🧩 accessories lifts

⚡ Power movements (for the strength and conditioning of the whole body)

Without machines, no problem.

You can build a complete and effective strength routine with just one or two dumbbells and some floor space.

🤔 Common dumbbell questions (answer!)

Q: I have only one set of dumbbells. What should I do?

AND: Don't worry! The key is to adjust your repetitions AND variants.

If you can easily do 20 repetitions, time:

• Add pace (like 3 seconds down)
• Make one -off or spread versions
• Reduce the rest between sets
• Add another 1-2 exercises by choice to the circuit.

They are there plenty ways to make it difficult to make more difficult without weights. Just as you can make it difficult to exercise body weight by changing the angle of the lever or by going to a more difficult variety, you can do the same, even with limited selection of mass!

Q: Will the dumbbells make me bulky?

AND: No, unless you try Really It's hard to add.

This fear appears a lot, but in fact:

Building visible muscles takes years of consistent training, a lot of food, great sleep and favorable genetics.

What will be It happens: you build strength, improve joint and tendon health and help prevent osteoporosis (especially important for women in menopause and more).

Q: What weight should I start?

AND: Ultimately, you want to have a weight in which the last 2-3 repetitions feel difficult, but executive with good form.

Basically, always start with less weight than you think. It is always easier to proceed when something is too easy than going back after exaggeration. You can use it to warm up and feel. When you have more experience with dumbbells, you will know what weights you used last time and when you press a little more (although you still want to make sure you do ​warm up​ round!)

Too easy? Go heavier or add repetitions. Too hard? Go lighter or reduce repetitions.

Your form is always a priority. The choice of strength occurs. Still uncertainly, do you raise enough weight? ​Read it.​

Q: How long should a dumbbell training last?

AND: 20-30 minutes is a lot when you start.

If you have little time, even one solid set of each exercise is better than nothing. You can always build from there.

Q: Do I also have to do cardio?

AND: Dumbbells can To be Your cardio (at least part!)

He moves like propellers, skiers and swings, raising the heart rate AND build a muscle. Heck, each dumbbell exercise can raise your heart rate if you perform repetitions on the timer. Try one of these options: level 1: 30 seconds of work with 60 seconds of rest between each exercise for 3-5 rounds.

Level 1: 30 seconds of work with 30 seconds of rest between each exercise for 3-5 rounds. Level 2: 40 seconds of work with 20 seconds of rest between each exercise for 3-5 rounds. Trust me, you will feel how your heart rate appears there. 😬

But if you like walks, bicycle rides or dance breaks? It also matters. Just move.

🧠 Final thought

You don't need a perfect plan to start. You only need a simple, balanced and repetitive.

Hantles are one of the best tools for beginner strength training because they are:

✅ versatile

✅ Available

✅ scalable

So lift these dumbbells. Try a beginner training. Then answer this e -mail and let me know how it works!

If you want to help build your own plan, ours ​1 on 1 coaching program​ Is it many more: tips on how to start, responsibility when you do not feel motivated, and a plan built especially for you, your goals and life. See which trainer would be great for you ​Fast quiz​.

You have it!

Matt coach

PS Or other questions about dumbbells, starting exercises or anything else? Shoot them on my way!