Free beginner dumbbell workout plan for women, PDF
Strength Start: four dumbbell workouts at home
A beginner dumbbell workout plan for women over 40: a week of four workouts you repeat, at home. Clear exercises, reps and order. No guesswork. The plan comes to your inbox as a PDF.
- Four ready-made workouts: you know what to do on Monday and what on Thursday.
- Every exercise explained step by step, with sets and reps.
- Start with the weight you've got at home and go heavier at your own pace.
What you'll need
- 4 workouts a week
- 55-65 minutes per workout
- dumbbells and a stable support (a chair or a bench)
- the PDF to print or read on your phone
The plan is by Asia (Joanna Sirak), a trainer. She shows you how to strength-train with dumbbells at home: no explaining yourself to anyone, no complicated apps.
What's inside the plan
Workout A: upper body (Monday)
- Dumbbell floor press
- Supported one-arm dumbbell row
- Standing dumbbell overhead press
- Dumbbell lateral raise
- Dumbbell curl
- Overhead triceps extension
- Plank with dumbbell row (renegade row)
Workout B: lower body and glutes (Wednesday)
- Dumbbell hip thrust
- Dumbbell sumo squat
- Romanian deadlift
- Dumbbell step-up
- Side-lying hip abduction with a dumbbell
Workout C: upper body (Friday)
- Bent-over dumbbell row
- Dumbbell floor press, neutral grip
- Lying dumbbell pullover
- Reverse flyes
- Dumbbell hammer curl
- Overhead French press
- Dumbbell Russian twist
Workout D: lower body and glutes (Saturday)
- Dumbbell Bulgarian split squat, glute version
- Single-leg dumbbell hip thrust
- Single-leg dumbbell Romanian deadlift
- Dumbbell good morning
- Side-lying hip abduction with a dumbbell
Every exercise comes with a short how-to, sets and a rep range. Each workout starts with a warm-up matched to the day, and there's a glossary for beginners and space to log your weights.
A dumbbell workout schedule you can keep
Monday, Wednesday, Friday and Saturday, with Tuesday, Thursday and Sunday for rest (a walk or some stretching on Tuesday if you like). There's always at least one rest day between two sessions for the same muscles. Three workouts a week work too if that's all the time you have.
Data controller: Joanna Sirak (JOANASI JOANNA SIRAK, Kraków, Poland). Contact: hello@joanasi.com. You have the right to access, correct and delete your data; your other rights and the details: privacy policy.
The plan is educational material about strength training. If you're not sure training is right for you, ask your doctor or a physiotherapist.