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Beginnerbeginner

Beginner's Full Body Strength

Build foundational strength with this comprehensive beginner routine.

30 min
Dumbbells
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Benefits

  • Builds functional strength
  • Improves bone density
  • Increases muscle mass
  • Enhances daily movement quality

Exercise Breakdown

Goblet Squats

3x12 • Rest 60 seconds

Hold dumbbell at chest level. Squat down keeping chest up and knees tracking over toes.

Dumbbell Rows

3x10 each arm • Rest 45 seconds

Bend over with one hand on bench. Row dumbbell to hip, squeezing shoulder blade.

Overhead Press

3x8 • Rest 60 seconds

Press dumbbells overhead from shoulder height. Keep core tight and avoid arching back.

Romanian Deadlifts

3x10 • Rest 60 seconds

Hinge at hips, lower dumbbells while keeping back straight. Feel stretch in hamstrings.

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