Body-shaping dumbbell workout for women

Using light dumbbells for training used to be very popular. It is still chosen by those who enjoy aerobics and strengthening exercises combined with dance. If you want to try exercising with them, check out the results they’ll bring and learn the basic movements that will help you shape the body.

Is dumbbell training worth it?

Training with lightweight dumbbells is often criticised in favour of heavy weights that give quick results. However, this does not mean that we should forgo it entirely. This is an excellent alternative for any woman who wants to strengthen and sculpt her body at home, without purchasing an expensive barbell and other equipment. Did you know that training with so-called free weights was a training staple in ancient India and Greece? As you can rightly guess, the current shape of the dumbbell, which was developed in the early 17th century, was not known back in the day.

Why train with dumbbells? They:

How do you choose dumbbells and their weight?

The weight of the dumbbells is selected individually – women can benefit from weights of 1-2 kg during fitness training, which will increase calorie burning and accelerate muscle mass building. If you’re no stranger to other strength workouts, try the 5 kg dumbbells. It's a great idea to choose adjustable models that you can add more weight to. The lightest dumbbells weigh 0.5 kg, and they’re likely to become insufficient for you.

Dumbbells are made from a variety of materials that impact comfort:

Full-body workout with dumbbells – 8 exercises you'll love

A well-planned warm-up should comprise the first phase of a dumbbell workout. Do the exercises that you are familiar with and like – jumping jacks, marching soldier, arm circles, hip circles, jogging in place to warm up your body properly. Don't skip stretching once you’re done with your workout.

We have prepared a full-body workout for you to strengthen and slim down your body. Do dumbbell exercises at least every other day for 30 minutes, repeating each exercise 12–15 times, resting for 30 seconds between the exercises. Once you’re done with the entire set, repeat until you have done at least 3 rounds.

Exercise 1 – Biceps curl

Stand with your feet hip-width apart, grab the dumbbells and direct the top of your palms towards your body. Now bend your arms at the elbow, flex your shoulder muscles, pull the dumbbell towards your body and then bring your arms down to straighten them again.

Exercise 2 – Overhead press

Do not change the starting position from exercise one. Raise your arms bent at a right angle at the elbows and begin to straighten them overhead.

Exercise 3 – Lateral raises

Standing with your feet slightly apart, grab the dumbbells with your hands, position your arms at the sides of your body, and then begin to lift your straight arms up and out to the sides. Remember not to raise the arms beyond shoulder height. Lower the weights slowly, perform again.

Exercise 4 – Dumbbell lunges

Standing upright with dumbbells in your hands, step forward with one leg, maintaining a right angle at the knee in both legs. Simultaneously, pull up the dumbbells as you would in a biceps curl. Perform on both sides.

Exercise 5 – Dumbbell goblet squat

Stand with your feet slightly apart, grab the dumbbell with both hands in front of you. Start doing squats, making sure that as you go down, your knees do not go beyond the toe line and as you straighten your legs, push your hips slightly forward.

Exercise 6 – Elevated glute bridge

Lie on the floor with your feet resting on a low chair, a sofa or a high block. Your knees should be bent at a right angle. Hold the dumbbell in front of you, resting against your hips. Now start to lift your hips up and return to the starting position.

Exercise 7 – Russian twist

Sit on an exercise mat. Hold one dumbbell in front of you at chest level. Bring your legs together and lift them, without placing the upper part of your body on the mat. Keep your back straight. Now begin to twist your torso, transferring the weight once to the left and once to the right side.

Exercise 8 – Sit-ups with overhead press

Lie on a mat on your back with your legs bent at the knees. Hold the dumbbell in your hands. Now lift your upper body towards your legs while simultaneously lifting the dumbbells. After doing the sit-up, lower your body, the dumbbell returns to the same position.

What to wear for a dumbbell workout?

How do you dress for a workout with dumbbells? Quick-drying clothes that include fewer seams are the best. Opt for sports shorts or form-fitting leggings in your favourite colour and a T-shirt, or a tank top with the 4FDry technology. Don't forget about a sports bra tailored to your needs. Wear sports socks and shoes to keep you firmly planted on the ground as you exercise.

Are you ready for a workout? Check out our best fitness apparel and try a workout that we’ve designed!