You can build strength and fitness at home with surprisingly little equipment. A pair of dumbbells – ideally adjustable – opens up a huge range of exercises.
The plan
Do this full-body session three times a week, with a rest day in between sessions.
- Dumbbell goblet squat – 3 x 10–12
- Dumbbell Romanian deadlift – 3 x 10–12
- Push-ups (on your knees or hands raised if needed) – 3 x as many good reps as you can
- Single-arm dumbbell row – 3 x 10 each arm
- Dumbbell split squat – 2 x 10 each leg
- Dumbbell shoulder press – 3 x 10
- Plank – 3 x 20–40 seconds
Making it harder over time
With limited weights, you can keep progressing by:
- Adding reps before adding weight
- Slowing the lowering part of each rep
- Pausing at the hardest point of the movement
- Switching to single-leg or single-arm versions
- Reducing rest times slightly
Stay safe
Clear plenty of space, warm up first and use a weight that lets you keep good form. Stop if anything causes sharp pain.
Our personalised gym plans can be built entirely around home training and the equipment you actually have.
This guide is general information, not medical advice. See our health disclaimer.