You need two dumbbells, a bench or a sturdy chair, and three 40-minute sessions a week. Here is a complete beginner full-body dumbbell workout, how to choose your weights, and how to progress, from the approach behind LIT Crew’s Foundation program.
Contents · 7 sections · 4 min
The short answer: a good beginner dumbbell workout trains your whole body three times a week, on non-consecutive days, with about six movements: a squat, a hinge, a push, a pull, a carry or bridge, and a core exercise. Do 2 to 3 sets of 8 to 12 reps, stop each set with one or two good reps left in the tank, and add a little weight or a rep when the last set looks as clean as the first.
The CDC recommends muscle-strengthening activity on at least two days a week for adults, working all the major muscle groups. Three short full-body sessions covers that with room to spare, and it is exactly how LIT Crew's first program, Foundation, is built.
What you need
- A pair of dumbbells. Adjustable ones save space and money as you get stronger.
- A bench or a sturdy chair for presses and rows.
- A bit of floor and about forty minutes.
- Clothes you can move in: a tank or tee, shorts or leggings, and flat shoes or bare feet on a non-slip floor.
How heavy should your dumbbells be?
Heavy enough that the last two reps of a set of 10 feel hard, light enough that every rep looks the same. Most beginners need two weights: a lighter pair for presses and a heavier one for squats, hinges and rows. If you can only buy one pair, choose the one that suits your rows and squats and do slower presses with it.
As Kory puts it: "Every movement is learned light first. The weight goes up when the rep looks the same on the last set as on the first."
The workout: full body, three days a week
Do this on three non-consecutive days, for example Monday, Wednesday and Friday. Rest 60 to 90 seconds between sets.
| Movement | Pattern | Sets x reps |
|---|---|---|
| Goblet squat | Squat | 3 x 10 |
| Dumbbell bench or floor press | Push | 3 x 10 |
| One-arm dumbbell row | Pull | 3 x 10 each side |
| Dumbbell Romanian deadlift | Hinge | 3 x 10 |
| Glute bridge | Hips | 2 x 12 |
| Dead bug | Core | 2 x 8 each side |
Warm up first with five minutes of easy movement and a light set of the first exercise. Finish with a few minutes of easy walking.
Form cues that matter most
- Goblet squat: hold the dumbbell at your chest, sit between your heels, keep your chest up and knees tracking over your toes.
- Press: shoulder blades pulled back into the bench, wrists stacked over elbows, lower under control.
- Row: flat back, pull the elbow toward your hip rather than your shoulder.
- Romanian deadlift: soft knees, push your hips back, keep the dumbbells close to your legs, stop when your back wants to round.
- Dead bug: lower back pressed into the floor the whole time; move slowly.
LIT Crew members get a filmed form video for each of these, with an easier and a harder version.
How to progress
- Weeks 1 and 2: learn the movements. Two sets of each, light weights.
- Weeks 3 and 4: three sets. Add a rep each session until you reach 12.
- After that: when you hit 3 sets of 12 with clean form, go up to the next weight and drop back to 8 reps.
Write down what you lifted. Progress you can see is the best motivation there is.
Common beginner mistakes
- Going too heavy too soon. Ego costs more weeks than it saves.
- Training every day. Muscles grow between sessions, not during them.
- Program hopping. Give any plan at least four weeks before judging it.
- Skipping the boring ones. Bridges and dead bugs protect your back for everything else.
Stick with it
Kory's view of the long game: "Strong at forty, fifty and beyond: joints that move, a back that holds, and the habit of turning up. That is the point of all of it." If you want the full program, with weekly sessions and a form video for every movement, start with LIT Crew.
This is general training information, not medical advice. Check with a doctor before starting if you have an injury or a condition, and stop any movement that hurts.
Topics
- beginner dumbbell workout
- dumbbell workout at home
- strength training for beginners
- full body dumbbell workout
- 3 day workout plan
- home workout with dumbbells
- how heavy should my dumbbells be
Common questions
Still wondering? Answered from the piece itself.
Can you build muscle with just dumbbells at home?
Yes, especially as a beginner. A pair of dumbbells covers squats, hinges, presses and rows, which train every major muscle group. Progress by adding reps and then weight over time.
How many days a week should a beginner lift weights?
Two to three non-consecutive days a week is a good start. The CDC recommends muscle-strengthening activity on at least two days a week for adults. Three full-body sessions also leaves rest days for recovery.
What weight dumbbells should a beginner start with?
A weight where the last two reps of a set of 10 feel hard but every rep still looks the same. Many beginners need a lighter pair for presses and a heavier pair for squats, rows and Romanian deadlifts.
How long should a beginner workout be?
Around 30 to 45 minutes, including a warm-up. LIT Crew's Foundation program runs about forty minutes a session, three times a week.
What is LIT Crew's Foundation program?
It is LIT Crew's first program, written for people who have never followed one: three sessions a week of about forty minutes, needing a pair of dumbbells and a bench or a sturdy chair, with every movement linked to a form video.
