Strength Training for Women – Strength Training At Home – Dumbbell Workout for Beginners



Sculpt and strengthen your muscles with these 10 moves. You’ll be working your abs, core, butt, legs, shoulders, back, and chest. This workout burns 175 – 277 calories. Do 3 times weekly on non consecutive days. Use a pair of weights between 3-10 lb.

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When it comes to strength training, there are many things that can either enhance or subtract the benefits that come with lifting weights. Whether you’re doing strength training for women or bodybuilding for men, the same general rules apply.

Be consistent with your fitness model. Stick to your workout plan, do your best each time, and strive to make improvements along the way.

Don’t assume that heavy lifting is necessary to build strength, tone up, and achieve weight loss. You can burn fat and lose weight with basic exercises such as bicep curls, deadlifts, squats, ab exercises, butt workouts and lower body exercises, as well as doing a circuit that incorporates cardio, HIIT, or Tabata.

You can get a great full body workout at the gym or do home strength training. Home workouts are just as effective as gym workouts as long as you find a routine that works for you. Online workout videos are a great way to increase motivation and get a great workout at home.

Diet is crucial, so make sure to keep it clean by eating healthy, whole foods that contain plenty of nutrients to give you the energy you need to burn fat and build muscle effectively while boosting your metabolism. Protein, healthy fats, and fiber will keep you full longer and help you build lean muscle.

Listen to your body and do what works for you. Don’t assume that you have to follow the most ripped bodybuilder or trainer you see. You don’t have to lift or bench a million pounds or join crossfit to get fit and healthy.

Fitness is personal, so try different things to build your power, strength, and balance. You can start with quick and easy routines that use bodyweight / no weights and are low impact, then gradually build up to more intense routines that incorporate weight lifting and even cardio HIIT with weights.

Ultimately, you have to experiment by combining many elements into a fitness blender and eventually you will tone it up and slim it down, sculpting your best body ever while living a healthier, happier life!

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18 Responses

  1. usa gal says:

    you need to wear proper clothes.

  2. Jean Almira says:

    Love it but only managed to do half of it! Will try again! 🙂

  3. there's no warm-up, you may want to do your own before starting this.

  4. Kale Girl says:

    wahhhhhh….this is not begginer . hahaha. I'm dying!!

  5. ASIENKA2512 says:

    why this lady don't have butt?

  6. Jim Dorman says:

    It's a good workout – made me work really hard and a nice complement to 31 minute beginner – maybe group the on the floor stuff together for us older folks.

  7. M Hoguet says:

    Great but not beginner. I started with my 3kg dumbbells but had to switch to 2kg for some of the exercises. Thank you.

  8. neldabg says:

    This is so hard! I personally think there was too much focus on arm exercises, and I had to forgo my weights a few times. Also, I in circuit 2, I barely had time to transition to and from the floor. Overall, however, this was great.

  9. Juliet Kamau says:

    I know I'm going to feel this in the morning…Thanks for the awesome vid!

  10. Nice exercises. Thanks for sharing; Jesus Christ Bless! 😉

  11. This was great, specially with 8lbs on each hand!

  12. mooncat 81 says:

    Thank you for sharing such a great workout. I've enjoyed it since yesterday. I plan to take it 3 times per week, 3 day running and 1 rest day. Is that ok? Thanks again.

  13. Thida F says:

    Many thanks! its work!

  14. sooyeon lee says:

    Love it! It is very effective. Thanks a lot!

  15. Ni Ki says:

    Отлично! Спасибо!

  16. That was hard! Loved it. Thanks!

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