The workout: after a 5-minute warm-up, do 3 sets of 10 to 12 reps of six moves: goblet squat, dumbbell row, Romanian deadlift, floor press, reverse lunge and overhead press, resting about 60 to 90 seconds between sets. Choose a weight you could lift 2 or 3 more times at the end of each set. Do it 2 to 3 times a week on non-consecutive days.
The exercises
| # | Exercise | Sets x reps | Main muscles |
|---|---|---|---|
| 1 | Goblet squat | 3 x 10–12 | Thighs, glutes |
| 2 | One-arm dumbbell row (hand on a chair or bench) | 3 x 10–12 per arm | Upper back, biceps |
| 3 | Dumbbell Romanian deadlift | 3 x 10–12 | Hamstrings, glutes, back |
| 4 | Dumbbell floor press | 3 x 10–12 | Chest, shoulders, triceps |
| 5 | Reverse lunge, dumbbells at your sides | 3 x 8–10 per leg | Legs, balance |
| 6 | Seated or standing overhead press | 3 x 10–12 | Shoulders, triceps |
Warm up first with marching, arm circles and a few bodyweight squats. The 5-minute warm-up works well.
How to do each one
Goblet squat
Hold one dumbbell vertically against your chest. Feet shoulder-width apart, sit down between your hips with your chest up, then stand.
One-arm row
One hand and knee on a sturdy chair, back flat. Pull the dumbbell towards your hip, elbow close to your body, then lower slowly.
Romanian deadlift
Stand tall with dumbbells in front of your thighs. With a slight knee bend, push your hips back and slide the weights down your legs to about mid-shin while keeping your back flat. Squeeze your glutes to stand up.
Floor press
Lie on your back, knees bent. Start with your upper arms on the floor and press the dumbbells up over your chest, then lower until your elbows touch down lightly.
Reverse lunge
Step back and lower until both knees bend to about 90 degrees, then push through the front foot to stand. Alternate legs or do all reps on one side first.
Overhead press
Dumbbells at shoulder height, palms forward or facing each other. Press straight up without arching your lower back, then lower to the shoulders.
Choosing your dumbbell weight
- Pick a weight where the last two reps of a set feel hard but your form stays the same. That is roughly 2 to 3 reps left in reserve.
- Legs are usually stronger than shoulders, so many people use a heavier pair for squats and deadlifts and a lighter pair for presses.
- Adjustable dumbbells save space if you plan to keep training at home.
- If you are unsure, start lighter. You can go up next session; you cannot undo a strain.
How to progress
- When you can do all 3 sets at the top of the rep range (12) with good form, add weight next time, or add 1 to 2 reps if you have no heavier dumbbells.
- Slow the lowering phase to 3 seconds to make a light weight harder.
- After 6 to 8 weeks, consider a fourth set of the moves you enjoy most.
Rest days matter as much as the sessions; see how many rest days beginners need.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.