If you’re looking to begin your fitness journey with different goals in mind, this beginner’s full body dumbbell workout is a great way to meet your goals whether that’s building your strength, losing weight, creating a toned physique or improving overall health. This guide will help lead you through your workout, making the start of your fitness journey that little bit easier and give you confidence to progress.

Benefits of a Women’s Full Body Dumbbell Workout

As you begin your fitness journey, it’s good to understand the benefits of the workout you’re doing and what your getting out of the exercises: 

• Enhanced mobility: A full body workout incorporates an increased range of motion which helps to improve flexibility. With enhanced mobility comes improved posture and form when performing exercises, which overall reduces the risk of injury.

• Increased strength: Working out with dumbbells helps increase your overall strength, using your full body’s range of motion. This will help improve your ability to carry out everyday tasks, making them feel easier.

• Muscle toning: Working out with dumbbells helps build, shape and tone your muscles, giving you an overall toned physique.

• Increased calorie burning: With a full body workout, you are burning more calories because you are simultaneously engaging numerous muscle groups throughout. This is one of the leading factors for weight loss, therefore, key if this is one of your fitness goals.

Warm Up (5-10 minutes)

To kick start your workout, it’s important to begin with a proper warm-up to get your muscles ready and prevent injury during your workout. Include a bit of cardio and some dynamic stretches including deep squats, leg swings, lunges with a twist and arm circles.

7 Full Body Dumbbell Exercises for Women

This beginners workout targets multiple muscle groups through these seven full body exercises. Perform 3 sets of each exercise, 8-12 repetitions with a 30-60 seconds rest between each set. Make sure you are carrying out the exercises with a comfortable weight to avoid any injury.

Dumbbell Squats

• Choose a dumbbell of a comfortable weight and hold one end with both hands in at your chest and stand with your feet just wide of hip-width apart.

• Lower your body down by bending your knees whilst keeping your chest up and back straight. Lower until your thighs are in line with your knees or lower if you are able to.

• Push your body back up to the starting position and repeat the exercise.

Dumbbell Chest press

• Grab a dumbbell in each hand of a weight of your choosing and lie flat on a bench.

• Hold the dumbbells on either side of you with your forearms level with your chest and your elbows at a 90 degree angle.

• Push the dumbbells up simultaneously until your arms are fully extended.

• Lower the dumbbells back down to the starting positions and repeat.

Dumbbell Lunges

• Hold a dumbbell in each hand down by your sides with your feet shoulder-width apart.

• Step one foot forward and lower your body until both knees are at a 90 degree angle.

• Push your body back up to the starting position and repeat the exercise on the other leg. Keep alternating between legs until you complete the set.

Dumbbell Front raises

• Grab a dumbbell in each hand holding them by your sides.

• Stand straight, ensuring you don’t bend your back.

• Raise your arms in front of you with your palms facing the ground until your arms are parallel to the floor.

• Lower your arms back down to the starting position and repeat the exercise.

Dumbbell Shoulder press

• Hold a dumbbell in each hand and sit on a back supporting chair or bench.

• Hold the dumbbells at shoulder height with your elbows at a 90 degree angle.

• Push the dumbbells up simultaneously until your arms are fully extended.

• Lower the dumbbells back down to the starting position and repeat.

Dumbbell Deadlifts

• Grab a dumbbell in each hand of a weight of your choosing.

• Stand with your feet shoulder-width apart and keep your back straight.

• Lower the dumbbells towards the ground by hinging your hips back, allowing a slight bend at the knees. Make sure to keep the dumbbells close to your body as you lower them.

• Raise back up to the starting position and repeat the exercise.

Dumbbell Rows

• Hold a dumbbell in each hand and stand with your feet shoulder-width apart.

• Hinge your hips back slightly with a small bend in the knees, keeping your back straight with your chest pointing towards the ground. Let the dumbbells hang in front of you.

• Lift the dumbbells up simultaneously towards your chest, keeping your elbows close to your sides.

• Lower the dumbbells back down to the starting position and repeat.

Cool Down (5-10 minutes)

Once you have completed your workout, it is important to finish off with a cool down. This will help slowly lower your heart rate back down, helps minimise muscle stiffness and reduces the risk of injury. Make sure you carry out static stretches covering the muscles that were used during your workout. Hold each stretch for between 15-30 seconds.

A full body dumbbell workout is a great way for women to begin their fitness journey. It can help achieve fitness goals including losing weight, gaining a toned physique, building strength and increasing your mobility. Ensure you perform exercises with proper form and with appropriate weights to reduce the risk of injury. Once you are comfortable with this full body workout with dumbbells, you can progress onto some more advanced exercises.

Achieve Your Goals With Village Gym

At Village Gym we have a range of machines designed to help you improve bodily health by assisting with cardio and muscular exercises. Aside from our machines and our variety of fitness classes, we also provide personal trainers that can help you reach your goal with tailored workout and diet plans.

Whatever fitness journey your on, trust Village Gym to help get you there!