Whether you’re just starting with strength training and have limited equipment at your disposal or looking for a dumbbell-only workout that you can do from anywhere without needing a bench, this full-body workout will be the perfect place to start.
Strength training is one of the best forms of exercise – the benefits are plentiful! However, the more women I train, the more I realize that there’s a lot of misinformation out there when it comes to strength training.
One thing that pops up often is that to get results, you need to spend an hour or more in the gym and have access to a lot of equipment, to which many busy women say no way and therefore don’t ever get started.
I hope to share the message that something is better than nothing. If you only have 15-20 minutes to dedicate to strength training, amazing! Start from where you are with what you’ve got! This workout will help.
This workout is a great example of the progressive, dumbbell-only workouts inside the Simply Strong App, my strength training app for women over 35.
Purpose of This Workout
The purpose of this workout is to give your full body a chance to experience the benefits of weight resistance training through simple, dumbbell, or bodyweight-only movements. This workout is designed to be scalable for your current fitness level. I encourage you to choose weights (or no weights at all) that are in alignment with your current ability.
Upon completion of this workout, you’ll feel strong, empowered, rejuvenated, and confident. You can take pride in your effort and know that your entire body will benefit from the muscle-building action that takes place when we train our bodies using weight.
Equipment Required
This full-body workout requires only a set of dumbbells (no bench!).
The dumbbell weight that you choose will depend on your fitness level and equipment availability. Below is a general guideline for selecting your weights:
- Beginners: 5-10 lbs.
- Intermediate: 12-15 lbs.
- Advanced: 15-30 lbs.
Can This Workout Be Done Without Equipment?
Yes! You can easily perform this full-body workout with no equipment at all.
How Long Will This Workout Take?
For the average beginner, this workout should take between 15 and 20 minutes to complete. The time will depend on the amount of rest you take between sets.
Full Body Dumbbell Only Workout – No Bench Required
Ready to work your full body with just a pair of dumbbells? Let’s get to work!
Set 1: Goblet Squat
- 3 Rounds
- 10 Reps Each
- Rest: 60-90 seconds between sets
Set 2: Push Ups
- 3 Rounds
- 10 Reps Each
- Rest: 60-90 seconds between sets
Set 3: Bent Over Rows
- 3 Rounds
- 10 Reps Each
- Rest: 60-90 seconds between sets
Set 4: Plank
- 3 Rounds
- 30 Seconds Each
- Rest: 60-90 seconds between sets
What Next?
If you liked this full-body workout with minimal equipment (dumbbells only), consider joining the Simply Strong App for structured, progressive workouts that will leave you feeling stronger and more confident in your body and clothes.
All Simply Strong workouts are designed to be done at home with dumbbells, and every exercise includes video form cues.
If you want to get the best results possible from your strength training workouts, join the Recipes + workouts membership that will give you access to not just the workouts you need to sculpt and tone your body, but also to the high protein recipes you’ll need to build and preserve that lean muscle mass!
See you in the Simply Strong App!
