If a fitness trainer advises this workout for beginners in strength training, here are their opinions on the matter.
Personal trainer Jennifer Martin, who recently returned to exercise following a two-month break after having a baby, has shared a beginner-level dumbbell workout on Instagram. The workout is designed to ease newcomers into resistance training and consists of six fundamental exercises.
The six-move circuit, which Martin recommends for beginners or those returning after a break, includes the goblet squat, hammer curl, chest press, deadlift, tabletop row, and glute bridge. Each exercise is performed for 10 to 12 repetitions, and the circuit is completed three times, with 30 to 60 seconds of rest between rounds.
To perform the workout, you will need an exercise mat and two dumbbells of different weights. If you have multiple weights at home, Martin suggests having a lighter and a heavier option to hand so you can switch depending on the move.
Martin emphasizes the importance of learning how to do strength training properly, especially for beginners or those returning after a break. Starting with bodyweight is smart for beginners or returning exercisers as adding weight too soon could compromise form and make one more susceptible to injury.
The workout promotes full-body engagement and helps build strength progressively for beginners. Martin did the goblet squat and glute bridge without weight in the workout, which was the right call as she had not picked up a dumbbell in two months.
Regarding exercise cues for each move, while the specific detailed cues from Jennifer Martin were not explicitly outlined in the available sources, typical form tips for these exercises (which a personal trainer like Martin would endorse) are provided.
For the goblet squat, keep your chest lifted, feet shoulder-width apart, and hold the dumbbell close to your chest. Sit back into your hips like sitting into a chair. For the hammer curl, keep your elbows close to your sides, curl the dumbbells with palms facing inward, and avoid swinging your arms.
For the chest press, lie on your back, keep your elbows at about 45 degrees from your body, and push the dumbbells straight up above your chest with a controlled motion. For the deadlift, with dumbbells in hand, hinge at your hips keeping your back flat, lower the dumbbells down the front of your legs, and squeeze your glutes to return to standing.
For the tabletop row, in a tabletop position, pull one dumbbell towards your waist keeping your elbow tight to your body, maintaining a stable core. For the glute bridge, lie on your back with feet flat on the floor, squeeze your glutes to lift your hips while keeping your core engaged, and avoid arching your lower back.
These cues align with safe and effective beginner strength training technique, which Martin emphasizes by recommending manageable weights, proper form, and rest between circuits for recovery and injury prevention. Strength training is beneficial for health, fitness, and longevity, and this workout is a great starting point for those looking to incorporate it into their routine.
- Beginners and those returning from a break, like Personal Trainer Jennifer Martin, can benefit from a dumbbell workout designed to ease into resistance training. Martin's six-move circuit, which includes exercises like the goblet squat, hammer curl, chest press, deadlift, tabletop row, and glute bridge, is perfect for this purpose.
- For optimal results and injury prevention, it's crucial to follow specific form tips when performing these exercises. For instance, during the goblet squat, keep your chest lifted, and for the hammer curl, focus on keeping your elbows close to your sides.
- A comprehensive health-and-wellness routine should include fitness-and-exercise like strength training, and this beginner dumbbell workout is a solid foundation for building strength progressively. By incorporating this workout, individuals can reap the benefits of strength training for improved health, fitness, and overall longevity.
