Basic Full-Body Workout With Weights For Females

Looking to get started with strength training? This full-body workout with weights is the perfect place. A dumbbell workout that primarily targets the posterior chain (back of the body) to help improve posture, energy, and most of all: strength.

With only five dumbbell exercises this workout routine takes about 25-30 minutes to complete.

Designed to help you build strength and sculpt your entire body, this workout uses dumbbells for resistance.

As a Certified Strength & Conditioning Specialist, I truly believe that resistance training is the fountain of youth for moms (learn about the benefits of resistance training)... because I've seen it.

Mastering the basic strength exercises for moms helps keep women strong and injury free,

The exercises in this workout help busy moms:

• carry kids easier
• ease back pain
• do the things they enjoy

What Is A Strength-Based Workout?

Many women are familiar with using circuit workouts. These workouts are done quickly and usually combine 4-7 exercises to be done back to back without rest.

While circuit workouts can leave you breathless, sweaty, and fatigued, it's not the best choice for strength or weight loss (learn about the best workout for moms).

The goal of isn't to get through this full-body dumbbell strength workout as fast as possible but to really engage and activate the muscles during the exercises.

Likewise, the purpose of this full-body dumbbell workout for women is to really focus on using, recruiting, and strengthening your muscles throughout each and every repetition. 

The Dumbbell Workout

Make sure to warm up before performing the dumbbell strength workout. Then, move slowly, and with control to maximize strength gains.

When training for strength, go as heavy as you can while still getting the repetitions listed. There should only be one more in the tank though.

Dumbbell Front Squats	8 reps 6 reps 6 reps
Rest	45-60 seconds
Dumbbell Bentover Row	8 reps 8 reps 6 reps
Rest	45 seconds
Dumbbell Lunge	8 repetitions x 3 sets
Rest	45-60 seconds
Standing Shoulder Press	8 repetitions x 2 sets
Dumbbell Romanian Deadlift	8 repetitions x 2 sets
Rest	30 seconds
Single Leg Hip Thrust	15 repetitions per leg x 1 set

How to perform it: Perform the front squats for 8 reps, and rest for 45 seconds. The perform six reps, rest for 45 seconds, and then another six repetitions before moving on to the rows.

Perform those the same way. Then, perform three sets of the lunges for 10 reps per leg with 45-second rest and a total of three rounds.

Perform the press and deadlift back to back without rest, after the deadlifts rest for 30 seconds and repeat. Finally, finish with an all-out set of the thrusts.

Hot Tip: when the repetitions go down (8/6/6) the weights you're holding should go up.

Workout PDF

Below is a workout printable (click the image) for you. Mark down your weights, any notes, and try to increase as you progress week but week.

Dumbbell Front Squat

• Start with your feet slightly wider than hip distance apart. Hold two dumbbells in your hands at shoulder height
• Begin sinking down into the squat, keeping the chest up. It’s okay if the knees go over the toes.
• Pause briefly and reverse the movement by pushing up through the feet into a standing position.

Dumbbell Bentover Row

• Start in a bentover position (from a hip hinge), with feet flat on the floor, a flat back, knees bent slightly and the dumbbells hanging down at your sides. Abdominal muscles engaged.
• Maintain the bentover position as you row the dumbbells up towards your chest, pinch the shoulder blades together at the top and pause briefly.
• Reverse the movement and return the dumbbells to the starting position.

Dumbbell Lunge

• Using a bottom step or yoga blocks, stand upright, chest lifted, on the step.
• Step the left foot back onto the floor and begin bringing the knee down towards the floor as you hinge the upper body forward slightly.
• Pause at the bottom and then reverse the movement and pull up your body with the right leg (don't push off the left foot!), extending the hips back into the standing starting position.

Standing Dumbbell Shoulder Press

• Stand tall with the dumbbells resting on your shoulders.
• Without flaring the ribcage, press the dumbbells up and overhead.
• Shrug at the top of the movement for full lockout.
• Pause and return the dumbbells to your shoulders.

Dumbbell Romanian Deadlift

• Stand upright with the knees bent slightly and the dumbbells resting along your thighs.
• Slowly hinge from the hips moving the dumbbells against your thighs close to the floor. Keep a flat or arched back.
• Pause and reverse the movement.

Single Leg Hip Thrust

• Set up in hip thrust position with your back on the bench (running roughly along your bra strap) and the left knee bent and over the heel. The right leg will be raised and the dumbbell will be on the hip of the left leg.
• Dip your hips towards the floor making sure that the left knee stays facing forward and not caving. Squeeze the glutes and lift the hips towards the ceiling while squeezing the glute.
• Your back will extend flat on the bench. Lock out the glute briefly, release the tension and return to the starting position.

Important Teaching Tips

Ideally, this strength workout is performed with straight sets. This means that you'll complete all the prescribed sets and repetitions of one exercise before moving on to the next.

However, if you're severely short on time, you can use the exercises like supersets (two exercises back to back). Thus, this would pair an upper and a lower exercise for the first two groups and thus you shouldn't be too fatigued to keep your weights heavy.

How Often Should I Use This Dumbbell Strength Workout?

You can use this full-body dumbbell strength workout in two ways. The first is to use this workout and perform it three times each week (on non-consecutive days to give your body rest) for a total of 4-5 weeks.

Or, you can combine it with two other workouts and make that your weekly routine. Meaning:

Monday: full body dumbbell workout for strength

Tuesday: rest

Wednesday: strength workout for a strong back

Thursday: rest

Friday: dumbbell workout for strong legs

You would then repeat that workout routine for 4-5 weeks before you either changed your workouts, variations of the exercises or your weights to keep progressing towards your goals.

Stop FALLING OFF The Fitness Wagon

Do you start a new workout plan only to fall off of it weeks later?

Imagine the compliments you’ll get from family and friends when you finally lose those few extra pounds and skyrocket your confidence.

The SMASH program is the ultimate solution for busy moms seeking a quick and effective workout routine at home. These 25-minute sessions are designed to fit seamlessly into your busy schedule SO THAT you don’t need to sacrifice your social life or time with your family. With this system, you’ll increase strength, stamina, and confidence.

Other programs have you doing cardio HIIT workouts complete with burpees and jump squats on the daily. But let’s be honest, just showing up for that is draining.

With SMASH Fit For Life you can say goodbye to that frustrated thought that you’re failing because you can’t seem to stick with it. Instead, these workouts focus on getting STRONGER with just one set of dumbbells and a mini band so that showing up for your workouts isn’t the worst part of your day.

Plus, you have direct access to a Certified Strength Coach anytime you have questions (or need some motivation!).

No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.

Don`t forget to pin this 30-minute full-body dumbbell strength workout for women!

Other Fitness Tips For Moms

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• 2 day workout split
• 25+ home workouts for weight loss
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• How to make at home workouts harder
• Everything you need to know about home workouts
• How to master push ups as a beginner
• Why you should use pause reps
• Follow-along at-home workouts
• Fitness tips

Frequently Asked Questions About Strength Workouts