Best Dumbbells Workout At Home For Beginners

Dumbbells Workout At Home For Beginners

Dumbbells Workout At Home For Beginners

Strength training is no longer just for men. Us girls can also have toned sexy muscles too, without having to look like beefed up, scary ladies! So, why not give my dumbbells workout at home for beginners a go? Maybe I can change your mind about weight lifting too. Let me know if I do!

Why am I so passionate about this subject? The honest answer is that I used to think weightlifting was just a “guy thing”. But, I was WRONG!

I started including weightlifting within my home workout routines, and immediately realised how wrong I had been. Rather than making me look muscley (like a man), strength training made me look more toned, and defined. I also felt strong, empowered and sexy! Since weightlifting I have noticed a positive impact upon my mental health. My physical form is stronger, and my mind is clearer and more positive. Weightlifting was the mental health lifeline that I didn’t realise I needed.

I’ve been weightlifting for over a year now, and am happy to report that I don’t look like a man!! I simply looked toned, and strong.

Follow my dumbbells workout at home for beginners, and get fit, feel strong and be healthy.

Dumbbells Workout At Home For Beginners - Fit woman with muscles
Dumbbells Workout At Home For Beginners – Fit woman with muscles

Beginner Dumbbell Workout Female

Weightlifting Tip

If you are new to weightlifting, then the most important thing to remember, is to take things slowly. Don’t be embarrassed to start lifting the lower weights first, even if they do look incredibly tiny!

When I first started weightlifting, I purchased these 2kg dumbbells from Amazon. They are great value, and the bright colours appealed to my desire of not looking like a guy lifting weights! These dumbbells are also lined in neoprene, which I personally prefer as they are softer to handle. 

Dumbbell Home Workout: Dumbbells Workout At Home For Beginners

Weightlifting is a great way to boost your bodies metabolism, keeping it burning those excess calories for longer. Various studies have shown that weightlifting is far more effective at boosting your metabolism than steady state cardio e.g. running. This is because calories are only burned whilst a runner actually runs, whereas for weightlifters, the muscle developed burns a larger number of calories, just to maintain its form.

Before starting these exercises, make sure to correctly warm up. Follow our guide “4 Minute Warm Up Home Exercises“.

Workout at home: Weightlifting for girls
Workout at home: Weightlifting for girls

Dumbbell Workout For Beginners

Here is a full body beginner dumbbell workout for you to practise at home. If you feel unable to complete all the repetitions, reduce the number of reps you complete to 10. The last few reps will feel harder to complete, as your muscle will quickly get tired. 

  1. Bicep Curl
  2. Glute Bridge
  3. Dumbbell Walking Lunge
  4. Dumbbell Shoulder Press: Overhead Raise

1. Bicep Curl

Complete the following bicep workout:

  • 12 – 15 bicep curl reps (left arm)
  • Rest for 30 – 60 seconds
  • 12 – 15 bicep curl reps (right arm)

Aim to complete 3 sets of this exercise in total. This means that you repeat the workout above 3 times.

  • Carefully pick up your dumbbells, and hold one in each hand.
  • Stand up straight, with your legs shoulder width apart.
  • Put your arms by your side (whilst holding dumbbells at arms length).
  • Turn your palms so that they face away from you.
  • You now have a choice to complete one arm at a time, or both arms.
  • Keep your hands close to your torso whilst performing the exercise.
  • Exhale and curl your arm/s up and inwards, towards your chest. Contracting your biceps as you do.
  • Breath in, and slowly lower your arm/s back down towards your side, with the dumbbells at arms length.
Bicep Curl
Bicep Curl

2. Glute Bridge

The glute bridge exercise, otherwise known as a ‘bridge’ is great for strengthening your core body muscles. It will help improve your posture, and is also thought to ease lower back pain. And, lets not forget the positive impact the glute bridge can have on your butt!! The glute workout really helps to tighten your glute muscles, which in turn firms up your bottom muscles.

Did you know that your gluteus maximus is the largest muscle in your body? People often don’t realise this! So, working your glutes has the added bonus of maximising your daily calorie burn, since more muscle equals more energy burn, to feed the muscles. 

Complete the following glute workout, using your dumbbell (between 2-5kg):

  • Glute bridge – Hold for 10 seconds
  • Complete 12-15 reps
  • Rest

This set of 12-15 reps should be completed 3 times in total (3 sets). Allow sufficient rest between each workout.

  • Lie on your back with your hands by your side, feet flat on the ground (your knees will be bent).
  • Place your dumbbell on your lower tummy, making sure that it feels secure.
  • Tighten your glute muscles (bottom muscles) and abdomen (tummy muscles)
  • Keep your feet on the floor, then lift your hips upwards until you create a straight line between your hips and your shoulders.
  • Hold the bridge position for 10 seconds, then carefully lower your hips making sure that the dumbbell remains securely positioned on your lower belly.
  • Repeat 

Fitness Blog Tip: Make sure you do not lift your hips too high, as this will strain your lower back, causing you discomfort and pain.

Glute workout with dumbbell
Glute workout with dumbbell

3. Dumbbell Walking Lunges

Lunges are a great exercise to develop your leg muscles, and burn even more calories. They are harder than they look, so please do not underestimate them! Adding the weight into this exercise makes your leg muscles work harder, as they are lifting more than your usual bodyweight.

Grab a set of dumbbells, ideally between 2kg – 5kg in weight.

It is important to select dumbbell weights suited to your ability and strength level, otherwise you may cause yourself injury. If you are just starting your weightlifting journey, I recommend these great value dumbbells from Amazon. I started with the cool looking 2kg green ones!

Complete the following dumbbell walking lunge workout:

  • Right leg weighted lunge
  • Left leg weighted lunge
  • Repeat 12-15 reps
  • Rest

Complete 3 sets of the above workout.

  • Grab a set of dumbbells
  • Stand up straight, with your feet hip width apart.
  • Hold a dumbbell in each hand, with your arms by your sides.
  • Firmly hold the dumbbells, then take a big step forward with one leg. Bend your knee into a 90 degree angle, dropping your hips as you do so. As you lower yourself towards the ground, your rear knee will almost touch the ground. Make sure your bodies frame stays upright as you complete the lunge position i.e. don’t start bending over. It is important to maintain your posture.
  • Push through your front foot, to lift yourself back up into a standing position.
  • Repeat lunge process, by stepping forward with your previously rear foot.
  • Repeat
Walking Lunges
Walking Lunges

4. Dumbbell Shoulder Press: Overhead Raise

The dumbbell shoulder press overhead raise should be completed with caution. If you have any issues with your elbows, neck, back, lower-back, then please refrain from completing this workout, unless your healthcare provider has approved you to do it.

If you are new to this exercise, then please air on the side of caution. Only lift lighter weights that you are physically capable of lifting safely. Recommended starting weight for this workout is 2kg. This exercise can be completed whilst sitting down.

The dumbbell shoulder press exercise will work your shoulders, upper back, and triceps.

Complete the following dumbbell shoulder press overhead raise workout:

  • Dumbbell Shoulder Press: 12-15 reps
  • Rest

You should complete 3 sets of the above workout. If you struggle to complete 12-15 reps, please reduce the repetitions to 10 (or whatever you are comfortable with completing). Ensure that the number of reps per set stays consistent i.e. if you do 10 reps, then complete 10 reps for each set.

  • Stand with your feet hip width apart, arms by your side (holding a set of dumbbells).
  • Lift both arms up to shoulder level, creating a 90 degree angle between your upper arms, and your sides. If you look in the mirror, it should look like you are creating the letter ‘U’, with the dumbbells at the height of your ears.
  • Tighten your abdomen muscles and core.
  • Push through your arms to lift both dumbbells above your head (the dumbbells may touch above your head).
  • Carefully lower the dumbbells back into the U shaped position, where the dumbbells are in line with the height of your ears.
Dumbbell Shoulder Press
Dumbbell Shoulder Press

5. Dumbbell Bench Press

This exercise is one of my favourites because it helps to develop the muscles in your shoulders and chest that are not reached by the dumbbell shoulder press. Lifting dumbbells forces the muscles to work harder, than using a barbell, because the muscles are required to stabilise the individual weights.

Complete the following dumbbell bench press workout:

  • Dumbbell Bench Press – 12-15 reps
  • Rest
  • Complete a total of 3 sets

To complete these exercise, I recommend you use a comfortable workbench. You might not lay on the bench for a massive amount of time, but once you start lifting weights, you will be thankful for making sure the bench was as comfortable as it could be.

Fitness Blog Tip:

When buying a bench, check you are happy to lay on the deck’s surface. Get down and actually lay on the bench, literally!

I personally spent a very long time reviewing and testing fitness decks, and concluded this was my perfect bench. It was best priced over on Amazon, and I knew their customer service was top notch. One of the selling points was that reviewers consistently mentioned how competitor brands were just not as comfortable to lay on, when compared to this particular bench. I’ve been using the bench for over a year now, and can safely say it was the right decision.

Click here to read my home gym equipment product review, for the fitness deck.


  • Lay down across the fitness deck length, making sure that both your feet are on the floor.
  • Hold two dumbbells in your hands, above your chest. Your palms should be facing towards your feet.
  • Push through your hands and arms, lifting the dumbbells up into the air above your head. Your arms should now be fully extended.
  • Carefully bend your elbows, slowly lowering both dumbbells back towards your chest to the starting position.
  • Take a few seconds rest, then repeat.
Fitness Deck Product Review
Fitness Deck Product Review

How Can I Start Working Out At Home For Beginners?

The biggest hurdle to starting home workouts, is making the decision to actually start! So many people “um” and “err” their way through life, never actually committing to getting fit. From my experience, once you have decided to start the fitness journey, you’ve done the hard part already!

Since home workouts can seem scary for fitness newbies, I created an article with this in mind. My aim is to walk beginners through the first few steps of the process, so everything is clear. If I’ve missed a question, contact me directly! Getting fit and healthy is easier than you think. Start by reading my article: “How To Do A Beginner Workout At Home: Helpful Guide“.

Beginner Workout At Home Article
Beginner Workout At Home Article

KGS Health and Fitness

Hi, I’m Katrina!  Welcome to my HEALTH and FITNESS website. KGS Health and Fitness was created to motivate people to get fit, and start living a healthier lifestyle. Explore my healthy recipes to find tasty meal ideas. Get active by following my varied fitness routines.

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