4-Week Dumbbell Strength Basics

This 4-week plan is for beginners who own a pair of dumbbells, or are about to buy some, and want to learn the basic strength moves at home with good form: squats, lunges, rows and presses. The videos come from coaches known for clear instruction, including HASfit, Jessica Valant, MadFit, Juice & Toya, growingannanas and Caroline Girvan.

You train four days a week: days 1 and 2, rest on day 3, days 4 and 5, then two rest days. Most sessions are full-body dumbbell workouts, and each week includes a shorter session focused on one area, such as core, legs or back.

Week 1 sessions run about 13 to 26 minutes at a beginner pace. Week 2 adds dedicated upper-body and leg days at 16 to 29 minutes. In week 3 the full-body sessions reach about 30 to 36 minutes, and week 4 brings in Caroline Girvan's compound-movement workout and a 35-minute MadFit strength session, finishing with 16 minutes for the back.

Choose a weight you can control on every rep, with the last few reps feeling challenging. If a week feels heavy, repeat it; if everything feels easy, use slightly heavier dumbbells rather than rushing ahead. Days 1 and 2 are back to back, so go lighter on day 2 if you're sore.

You need one or two pairs of dumbbells (an adjustable set is ideal), a mat for the core work and some floor space. Warm up, keep your back neutral and stop if anything hurts. If you have a health condition or joint problems, check with your doctor before you start.