Strength Training Dumbbell Workouts for Women
/Want to get toned in 30 minutes or less? These dumbbell workouts for women will help you burn fat, build lean muscle, and get toned using only dumbbells, and can be done at the gym or at home for the best long-term weight loss results.
Can Women Get Toned With Just Dumbbells
You can absolutely, burn fat, build strength, and get toned by working out with dumbbells only, but eventually, it’s not a bad idea to invest in some additional at-home gym equipment so you can add a variety to your workouts that will improve muscle endurance and continue to challenge your body in different ways.
Resistance bands- this pack on Amazon comes with several different resistance strengths, a door anchor and detachable handles
Perfect Peach Booty Band- the fabric booty band is much better quality and more durable than the rubber elastic ones that roll up mid exercise
Dumbbells adjustable series- If you are going to grab dumbbells the best option is to get an adjustable all in one set so that you have different sizes to work with.
What Weight Dumbbells Should Women Use
If you are a beginner, I suggest having several sets of dumbbells ranging from 5-to 25 lbs. For the upper body workouts, you will likely use lighter weights like 5 or 10 lbs and for leg exercises like dumbbell squats, you will be able to use 20- 25lbs.
However, the goal is to continue increasing the weight you are using. The heavier you life=t the faster you will increase muscle mass, burn fat, and tone up. (*) So once you are able to easily do the exercises, with proper form using the weight ranges you have, you will want to continue adding to your dumbbell collection with heavier weights.
The Most Effective Dumbbell Workout Plan For Women
Create a plan for your week! You can head here to learn exactly how to plan and structure your workout plan for the week.
For beginners, I would plan the dumbbell workouts below like this:
MONDAY: Workout 1 Dumbbell Only Leg Day
TUESDAY: 30 Minute walk
WEDNESDAY: Workout 2 Dumbbell Only Upper Body Day
THURSDAY: 30 Minute walk
FRIDAY: Workout 3 Dumbbell Only Full-Body Workout.
SATURDAY: 30 Minute walk or fun outside activity
SUNDAY: Stretch/yoga or Rest day
CLICK ON ANY EXERCISE FOR A VIDEO DEMO
WORKOUT 1 DUMBBELL ONLY LEG DAY
Do 3 Rounds
20 Squats
10 (per side) Fire Hydrants
*Notes: Do all 3 exercise for suggested reps then rest for about 1 minute and repeat. You’ll repeat for a total of 3 rounds. It’s optional to add a resistance band around your thighs as seen in the demo videos.You can do the squats with just body weight or hold dumbbells by your sides.
Do 3 Rounds
15 Sumo Squats
*Notes: Do both exercises then rest about 1 minute. Repeat for a total of 3 rounds. In the demo video the Romanian Deadlifts are done with a kettlebell you can use a dumbbell if you don’t have a kettlebell
Do 3 Rounds
10 Jump Squats
30 Second Wall Sit
* Notes: Do all three exercises back to back then rest and repeat 3 times. You can make the jump squats more challenging by adding resistance band around your thighs or holding dumbbells by your sides. For the wall sits you can also hold a dumbbell or two to increase the intensity!
Finisher
*Notes: Finish with as few rests as possible but never compromise form. You can do these with no weight or carry dumbbells by your sides.
WORKOUT 2 DUMBBELL ONLY UPPER BODY
Do 4 Rounds
*Notes: Complete both exercises, then rest and repeat 4 times through
Do 4 Rounds
10 Side Raises to the Top into Front Raises
10 Bicep Curls
*Notes: Complete all 3 exercises, then rest and repeat 4 times through. For the side raises to the front each raise counts as 1 rep so you are only doing 10 total.
Do 4 Rounds
*Notes: Complete all 3 exercises, then rest and repeat 4 times through
Finisher Do 2 Sets
30 Seconds Shoulder Taps
*Notes: Rests as little as possible
WORKOUT 3 DUMBBELL ONLY FULL BODY WORKOUT
Do 4 Rounds
10 Alternating Upright Rows From the Ground
10 Sit Ups
*Notes: Complete all the exercises and repeat the circuit 4 times through. Full sit ups are pretty challenging so you can either cut the reps in half or just do crunches instead of full sit ups.
Finisher Do 4 Rounds
3 burpees
*Notes: Finish as fast as possible
