Strength Training Exercises for Women at Home with Dumbbells
Strength training is an important part of any fitness routine. It can help build lean muscle mass, improve bone density, boost metabolism, and burn calories. While going to the gym provides access to more equipment, you can still get an effective strength training workout at home using just dumbbells.
Dumbbells allow you to target all the major muscle groups in the upper and lower body. They are inexpensive, portable, and take up little space compared to other strength training equipment. With a pair of adjustable dumbbells and your own body weight, women can build strength with simple yet challenging exercises right at home.
Here is a look at some of the best dumbbell exercises for women to incorporate into a full-body strength training routine:
Upper Body Dumbbell Exercises
The upper body includes all the muscles in the chest, back, shoulders, arms, and core. Adding dumbbell exercises that target these muscle groups will help build strength in the upper body.
Dumbbell Chest Press
Targets: Chest, shoulders, triceps
How to: Lie on your back on a mat or bench. Hold a dumbbell in each hand next to your chest, palms facing forward. Press the weights up until your arms are extended straight but not locked. Slowly lower back to the starting position.
Sets/Reps: 3 sets of 8-12 reps
Dumbbell Row
Targets: Back, biceps, shoulders
How to: Place left knee and hand on a bench, dumbbell in the right hand. Keep your back straight and row the dumbbell up toward your chest. Squeeze your shoulder blades together at the top. Slowly lower back down with control. Repeat on both sides.
Sets/Reps: 3 sets of 10-12 reps per side
Dumbbell Shoulder Press
Targets: Shoulders, triceps
How to: Hold dumbbells at shoulder height while seated or standing. Press the weights straight overhead until the arms are extended but not locked out. Slowly lower back down.
Sets/Reps: 3 sets of 10-12 reps
Bicep Curls
Targets: Biceps
How to: Stand with feet hip-width apart, knees soft. Hold a dumbbell in each hand with palms facing forward. Keeping elbows close to sides, curl both dumbbells up toward the shoulders. Slowly lower back down.
Sets/Reps: 3 sets of 12-15 reps
Tricep Kickbacks
Targets: Triceps
How to: Bend at hips and knees, torso parallel to the floor. Hold a dumbbell in one hand, palm facing in. Keeping upper arm stable, extend forearm back until arm is straight. Flex your elbow to return to the start position. Repeat on both sides.
Sets/Reps: 3 sets of 10-12 reps per side
Plank Row
Targets: Core, back
How to: Start in a high plank position with hands on dumbbells. Maintain a straight line from head to heels. Row one dumbbell up toward the chest, squeezing shoulder blades together. Return to plank position. Repeat on the other side. Keep hips steady throughout.
Sets/Reps: 3 sets of 10-12 reps per side
Lower Body Dumbbell Exercises
Strengthening the lower body with dumbbells will target the glutes, quadriceps, hamstrings, and calves. Try incorporating these moves:
Dumbbell Lunges
Targets: Quads, glutes, hamstrings
How to: Hold dumbbells at your sides. Step forward with one leg into a lunge, bending both knees to 90 degrees. Push back to standing and repeat on the other side. Keep the torso upright.
Sets/Reps: 3 sets of 12-15 reps per side
Dumbbell Sumo Squat
Targets: Inner thighs, quads, glutes
How to: Stand with feet wider than shoulder-width apart, toes pointed out. Hold a dumbbell vertically in front of the chest. Push hips back, bend knees, and squat down. Press through heels to return to standing.
Sets/Reps: 3 sets of 12-15 reps
Dumbbell Step-Ups
Targets: Glutes, quads, hamstrings
How to: Stand facing a bench or box. Place one foot on the platform. Push through the heel to step up onto the bench. Bring your other foot up. Step back down one leg at a time with control. Repeat on both sides.
Sets/Reps: 3 sets of 10-12 reps per side
Dumbbell Stiff Leg Deadlift
Targets: Hamstrings, glutes, lower back
How to: Hold dumbbells and stand with feet hip-width apart. Push hips back and bend at the waist with a flat back as you lower dumbbells toward the floor. Squeeze glutes and straighten back to return to start.
Sets/Reps: 3 sets of 10-12 reps
Dumbbell Calf Raises
Targets: Calves
How to: Stand holding dumbbells at your side. Rise up on your toes, lifting heels off the floor. Pause, then slowly lower back down. For added challenges, perform raises on a step.
Sets/Reps: 4 sets of 15-20 reps
Full Body Dumbbell Exercises
Some dumbbell exercises require coordinated movement through both the upper and lower body, challenging your balance and core as well. Try these full-body dumbbell moves:
Dumbbell Thruster
Targets: Shoulders, quads, glutes, core
How to: Hold weights at shoulder height, elbows bent. Squat down, then drive through heels and straighten your legs to stand back up as you press dumbbells overhead. Lower back to start.
Sets/Reps: 3 sets of 10-12 reps
Dumbbell Swing
Targets: Posterior chain, core, shoulders
How to: Hold a dumbbell with both hands in front of the hips. Keep your arms straight. Hinge at your hips and swing the dumbbell back between your legs, then swing it forward to eye level as you straighten your body to standing. Control return.
Sets/Reps: 3 sets of 12-15 reps
Dumbbell Clean and Press
Targets: Full body
How to: Squat and grab the dumbbell off the floor with one arm. Stand up and rotate your palm to face forward. Press the dumbbell overhead, lowering it back to shoulder level. Squat and return the dumbbell to the floor. Repeat on the other side.
Sets/Reps: 3 sets of 6-8 reps per side
Dumbbell Burpee
Targets: Full body
How to: Hold dumbbells and stand with feet shoulder-width apart. Squat down and place dumbbells on the floor. Kick your legs back into a push-up position. Do one push-up. Jump feet back in and stand up, raising dumbbells overhead.
Sets/Reps: 3 sets of 6-10 reps
Sample Dumbbell Workout Routines
When programming your dumbbell strength training routine, aim for 8-12 exercises total that target all the major muscle groups. Here are a couple sample dumbbell workout routines:
Workout A
Dumbbell Chest Press - 3 sets of 10 reps
Dumbbell Row - 3 sets of 10 reps per side
Dumbbell Lunges - 3 sets of 12 reps per side
Dumbbell Shoulder Press - 3 sets of 10 reps
Bicep Curls - 3 sets of 12 reps
Tricep Kickbacks - 3 sets of 10 reps per side
Dumbbell Step-ups - 3 sets of 10 reps per side
Dumbbell Thrusters - 3 sets of 10 reps
Workout B
Dumbbell Swings - 3 sets of 15 reps
Plank Row - 3 sets of 10 reps per side
Dumbbell Sumo Squat - 3 sets of 12 reps
Upright Row - 3 sets of 12 reps
Lateral Raises - 3 sets of 15 reps
Dumbbell Stiff Leg Deadlift - 3 sets of 10 reps
Dumbbell Calf Raises - 4 sets of 15 reps
Dumbbell Clean and Press - 3 sets of 6 reps per side
Aim to strength train 2-3 days per week, with at least one rest day in between sessions. Start with lighter weights to perfect form before increasing the challenge. Allow your muscles adequate recovery time between strength sessions.
Proper form is extremely important when strength training to avoid injury. If new to strength training, consider working with a certified trainer, at least initially. They can teach proper form on these dumbbell exercises and ensure you are using the appropriate weight.
Dumbbell Strength Training Tips
Invest in a quality set of adjustable dumbbells to allow for progression
Warm up properly before strength training
Use lighter weight and higher reps when starting out
Increase weight slowly over time as strength improves
Focus on the full range of motion and proper form
Keep core engaged and move slowly and with control
Breathe out on exertion, breathe in on return
Allow 1-2 min rest between sets
Train opposing muscle groups on alternate days
Include 2-3 days of cardio/week for aerobic health
The Benefits of Strength Training for Women
Consistency with strength training workouts utilizing dumbbells provides many benefits for women including:
Increased lean muscle mass
Improved bone density helps prevent osteoporosis
Higher metabolism and greater calorie burn even at rest
Increased strength for daily activities
Reduced risk of injury
Improved body composition and fat loss
Increased confidence and self-esteem
Reduced stress and improved mood
Greater posture and balance
Better sleep quality
So don’t be afraid to strength train and lift weights! Following a regular dumbbell workout routine can transform your health, fitness, and physique. Just be sure to use proper form, train safely, and allow for adequate rest and recovery between sessions. Combining sensible nutrition with a strength training program will help women achieve the strong, toned physique they desire.
Frequently Asked Questions
How often should I strength train with dumbbells?
Aim for 2-3 strength training sessions per week, allowing at least a day of rest in between to allow your muscles adequate time to recover. Avoid strength training the same muscles 2 days in a row.
What weight dumbbells should I start with?
When just starting out, err on the lighter side. Choose a weight that allows you to complete 12-15 quality reps with good form while still providing sufficient challenge. Build up slowly over time as your strength increases.
How long before I see results from dumbbell strength training?
Many see noticeable muscle tone improvements within just a few weeks. However allow several months of consistent training for more significant gains in strength, muscle development, and fat loss. Take before photos to better gauge your progress over time.
Should I do cardio too if strength training with dumbbells?
Yes, for overall fitness aim for 150 minutes of moderate cardio or 75 minutes of vigorous cardio weekly in addition to your strength workouts. This provides cardiovascular and heart health benefits.
What should I eat on dumbbell training days?
Emphasize lean protein, complex carbs, healthy fats, and plenty of vegetables to properly fuel and recover from your workouts. Cut back on added sugars, fried foods, and heavily processed foods. Stay well hydrated before, during, and after exercise.
Can I work out the same muscle groups two days in a row?
It’s best to avoid working the same muscle groups on back-to-back days. Allowing a full day of rest enables proper recovery so you can train that muscle group effectively again in your next session.
What if I hit a plateau with my dumbbell strength gains?
Try changing up your rep ranges, increasing weight, slowing your tempo, increasing rest between sets, or changing your exercise selection. Also, ensure you are eating enough calories and protein to support muscle growth.
