A dumbbell programme for home

A pair of adjustable dumbbells is enough for varied strength training at home. With a well-built programme, progress continues for months. This guide offers two alternating workouts and instructions for progressive overload.

You will need

• Adjustable dumbbells or 2–3 pairs of dumbbells
• An exercise mat
• A sturdy chair or bench
• A training diary

Steps

1. Choose your weights

   Adjustable dumbbells save space and money. Beginners often need light weights for the upper body and heavier ones for the legs.

2. Warm up

3. Workout A

4. Workout B

5. Alternate the workouts

6. Increase the load

7. Slow the tempo

8. Track your progress

The full guide with every step is for members. Try 7 days for €0.99.

People also search for: dumbbell workout at home · what exercises can i do with just dumbbells · how do i progress with adjustable dumbbells · home strength training plan · full-body dumbbell programme two workouts per week

More guides on: Gym

• Your first time at the gym
• Three-day full-body programme
• Squat with the right technique
• Bench press safely
• Deadlift without back pain
• A diet for building muscle
• Burn fat and keep your muscle
• A training log that keeps you progressing

Gym – All guides ›