I feel most inspired with my workout programming when I've worked alongside other instructors, coaches and teachers from a variety of exercise backgrounds. Whether I've been wobbling my way through a Pilates strength class, flexing it out in hot yoga, or speaking with weightlifting coaches for my day job as a fitness editor, I'm always left feeling inspired to do (and be) better.
Recently, Nick Parkes, UK weightlifting lead at Virgin Active, shared a short but effective five-move dumbbell workout you can do from home or in the gym. It's suitable for beginners, and below I show you exactly how to follow it, plus the benefits.
Get ready for a full-body burn without all the expensive equipment. No weights? Grab a set of the best adjustable dumbbells or hex dumbbells. You could substitute kettlebells or heavy water bottles instead.
Five-move dumbbell workout from a weightlifting coach
It's never too late to start lifting weights and build resistance training into your program. Later in life, you'll be thankful for strong bones, muscles and ligaments that help you to maintain an active lifestyle, whether that's gardening, playing with your kids (and grandkids), or hitting the gym or running track.
I encourage clients to work on mobility and strength several times a week, even if this involves a bodyweight or calisthenics routine rather than always lifting heavy weights. Below, a weightlifting coach shares five go-to strengthening exercises that target your whole body and only require a set of medium-heavy dumbbells.
Parkes says these are "some beginner-friendly, simple movements that have a connection to everyday life, that you can do anywhere. The aim to start with is to build strength, stability, coordination and confidence while moving well."
If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.
- Squat-to-stand with a reach: "Squat (use a target if needed, like a bench or chair) and stand up without using your hands, then reach overhead before sitting back down," says Parkes. Why? Because it "builds leg and core strength while practicing a movement we use everyday."
- Suitcase carry: "Hold a light weight in one hand and walk slowly while keeping your body upright. Switch sides," says Parkes. Why? "Great for grip, core stability and balance, while mimicking carrying shopping or luggage," he says.
- Step-up and balance: "Step onto a low, stable step, straighten up and briefly hold your balance before stepping down. Alternate legs," recommends Parkes.
Why? This "develops leg strength, coordination and single-leg stability, useful for stairs and uneven ground." - Standing reach and rotation: "Stand with feet comfortably apart and slowly reach across your body and slightly behind you, then return to center. Repeat both sides." Why? "(This) encourages controlled rotation and balance, while helping with everyday movements such as reaching into a cupboard or turning to look behind you," Parkes explains.
- Overhead press: "Hold a light dumbbell in one hand at shoulder height. Press it overhead, then slowly lower it while keeping your ribs down and torso controlled. Alternate arms," says Parkes. Why? This "builds shoulder and upper-body strength while challenging your ability to stabilize your trunk. (It also) helps maintain correct range of motion, and supports ability to reach without risk of injury," Parkes says.
Why these 5 dumbbell exercises?
"Movement precedes intensity," says Parkes. "Start with a stable surface and a level of resistance that allows you to stay in control. For balance exercises, having a wall, chair, or other stable support nearby is sensible when you're starting out."
Squat-to-stand and step-up exercises target the lower body, including your glutes, quads, hamstrings and calves, plus your core muscles. They also mimic daily exercises you do without realizing it, like standing up from a chair or climbing the stairs.
The suitcase carry, or farmer's walk, is a fantastic full-body exercise that builds functional strength and tests your grip, core engagement and stamina. Think about how you carry groceries or heavy bags, and you're already doing the exercise, whether you realize it or not.
Standing reach and rotations engage your obliques through a twisting motion, which are essential core muscles that run along your waist and add stability to your torso and spine. As Parkes mentions, you should be able to turn and rotate pain-free, so this is an essential exercise to practice.
Finally, overhead presses are an upper-body exercise that strengthen the shoulders, triceps, upper chest and upper back. Think about lifting something heavy onto a shelf overhead or lifting your kid into the air. A strong upper body is essential as you age, so this exercise is the perfect one to try.
"For someone new to exercise, I'd recommend 2-3 sets of 5-10 reps for the strength-focused movements, and short, steady intervals for the balance exercises," says Parkes.
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