Regular strength training doesn't just help you build a sleek, attractive body, it also burns calories, which helps you lose weight, and builds the sort of muscular strength and endurance you need for everyday activities, such as lifting your kids, carrying an armful of books or hauling groceries up the stairs. Dumbbells are an effective, compact and relatively inexpensive tool for strength training. Ideally, you should target every major muscle group in your body at least once during a strength-training workout. The most time-efficient workout plans exercise multiple major muscle groups at once.
Squats With Overhead Press
Step 1
Stand with your feet about shoulder-width apart. Hold a dumbbell in each hand. Bring the weights to either side of your shoulders, hands facing forward, elbows pointing down.
Step 2
Squat down. Allow your hips to thrust back as if you were sitting in a chair placed behind you. Center your weight on your heels; both shoulders and dumbbells should travel straight up and down over your heels. Keep your back flat, although you may tilt forward from the hips to maintain your balance.
Step 3
Drive up and forward with your hips to stand up again. Once you're upright, extend both arms straight overhead, palms still facing forward.
Step 4
Lower the weights back to just outside your shoulders. This completes one repetition. Begin the next repetition by squatting down again. Aim for a total of about 12 repetitions.
Lunges With Hammer Curls
Step 1
Hold a dumbbell in each hand, arms straight down by your sides, palms facing in toward your body.
Step 2
Step forward with your left leg. The step should be somewhat longer than your normal stride, but not so long that you can't control it.
Step 3
Bend both knees, dropping your hips straight down between your feet. Allow your back heel to come up off the floor.
Step 4
Stop when both knees are bent at a 90-degree angle. You might need to adjust your stride length to get into the right position.
Step 5
Perform a hammer curl, bending both elbows to lift the dumbbells up toward your shoulders. Then lower the dumbbells back to the starting position.
Step 6
Press with both legs to straighten up out of the lunge, then sink right back down into the lunge position and perform another hammer curl. If you feel comfortable doing so, you may perform both motions at the same time. Aim for a total of 12 repetitions, then do another exercise so your arms can rest before you come back and switch to lunging with your right leg forward.
Chest Press
Step 1
Lie faceup on a flat weight bench, a dumbbell in each hand.
Step 2
Extend both arms straight over your chest, palms facing toward your feet.
Step 3
Lower the dumbbells down and out as you bend your arms. Stop when your elbows are level with your shoulders. The weights should remain directly over your elbows throughout the entire motion.
Step 4
Exhale as you press the weights back up to the starting position. This completes one repetition; aim for a total of about 12. If your muscles aren't fatigued after 12 repetitions, you can use a heavier weight next time.
Dumbbell Row
Step 1
Kneel with your right knee on a weight bench. Bend forward from the hips, back flat. Support your torso by resting your right hand on the weight bench.
Step 2
Hold a dumbbell in your left hand, palm facing in toward your body. Extend your arm straight down beneath your shoulder. Check in a mirror, if possible, to make sure your shoulders remain level in this position.
Step 3
Bring your elbow up and back until it's held close against your body. Allow your elbow to bend so the dumbbell remains directly beneath your elbow throughout the motion. Double-check that your shoulders are still level.
Step 4
Extend the dumbbell back down to the starting position and repeat for a total of about 12 repetitions, then switch to the other side.
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