My Simply You Magazine Feature: Beginners Guide to Weight Training with Dumbbells at any age

I recently was asked to put together a weight training program for beginners for Simply You Magazine. I decided to stick with dumbbells as they are more accessible to get and do at home.

Below is what I came up with to help strengthen and hit the whole body. Give it a go!

All exercises 3 sets of 10 reps with 45s rest inbetween sets.




Exercise 1: DB Split Squat

Lower Body Exercise

Main Muscles: Quads, Hamstrings, Glutes

Good for strength, mobility of hips, stability and balance


Exercise 2: Standing Shoulder Press

Upper Body Exercise

Main Muscles: Shoulders, Arms, Upper Back/Chest

Good for Shoulder Strength, Stability and Mobility


Exercise 3: DB Bridge

Lower Body Exercise

Main Muscles: Glutes, Hamstrings, Lower Back, Abs

Good For Posterior chain strength


Exercise 4: One Arm DB Row

Upper Body Exercise

Main Muscles: Upper and Mid Back, Arms, Abs

Good for Back and upper body Strength, improving Posture and core strength


Exercise 5: Goblet Squat

Lower Body Exercise

Main Muscles: Quad and Glutes

Good for the whole body, creating strength in the lower body but also stability/strength in core and upper body.


Exercise 6: DB Floor Press

Upper Body Exercise

Main Muscles - Chest, Triceps

Good for upper body strength including arms, and shoulder stability.


Exercise 7: DB Romanian Deadlift

Lower Body Exercise

Main Muscles: Hamstrings, Glutes and Lower Back

Good to building strength in the posterior chain, lengthening the hamstrings, core strength (abs and back especially)

 

All images by Max Smith @_mhjs

 
 
Getting into weights at any age - Grace Brown's feature in Simply You Magazine

Getting into weights at any age - Grace Brown's feature in Simply You Magazine