.svg)
Raise your hand if you’ve ever worried that lifting weights is going to make you bulky. Raise your hand if you’ve avoided strength training in your fitness routine because the last thing you wanted was bigger thighs. Raise your hand if you know this is NOT going to be the case!
It’s true. Women simply don’t generally have enough testosterone and hormone makeup to create the muscle gains that men get. But what will happen when you strength train is that you will get lean and sculpted; your waist will be more defined, inches will fall off your hips and thighs, and you’ll have the toned look you want; you won’t just be skinny.
Strength gains are also important as women age because we lose muscle mass beginning in our 30s, and muscle is what keeps us healthy as we age. It’s necessary for daily activities like squatting down to get a casserole dish out of the cabinet and being able to stand back up when you do; it’s necessary for carrying in groceries, which you’ll still be doing long into your 70s and 80s; it’s necessary to pick up your grandkids and great-grandkids. Do you really want to say, ‘Grandma can’t lift you, honey?’ No, you don’t.
The good news is you also don’t need to go to a gym and figure out how to use a bunch of big equipment you may have never seen before in your life. At FASTer Way to Fat Loss, at-home workouts are a popular option and they require minimal equipment: resistance bands, dumbbells, kettlebells.
Why Dumbbells Rock for Strength
Dumbbells are one of the most versatile and accessible pieces of strength equipment. A quality set doesn't take up much space, is relatively affordable, and offers many advantages:
-Increased Muscle Mass
Using dumbbells to perform compound exercises that engage multiple muscle groups simultaneously is one of the best ways to build lean muscle mass all over. Adding more muscle revs your metabolism to burn more calories at rest.
-Better Strength and Power
Since each arm has to work independently with dumbbells compared to barbell movements, you'll gain more balanced strength and motor control on each side of your body. This unilateral training helps address and prevent imbalances.
Improved Mobility and Stability
Many dumbbell exercises require your body's smaller stabilizing muscles to engage and work hard, increasing joint strength and overall stability. You'll gain better control of your movements.
Versatility for Total Body
With dumbbells, you can target every major muscle group - shoulders, chest, back, arms, core, and legs - making them perfect for full-body circuit-style training.
FREE Dumbbell Workout
FASTer Way to Fat Loss focuses on three days of strength training, including a Leg Day, Upper Body Day, and a day for Total Body. Here’s a sample workout you can do at home to target all muscle groups! And, FASTer Way Pro Trainers say if you only have time for one workout, total body is the way to go.
Complete each exercise for the prescribed reps then continue to the next move with minimal rest between exercises.
Renegade Row (10 reps each side)
Goblet Squat (12 reps)
Arnold Press (10 reps)
Glute Bridge (15 reps)
Bent-Over Reverse Fly (12 reps each side)
Do 3 rounds, resting 45-60 seconds between each round. For added resistance and challenge, do this circuit holding a single heavy dumbbell.
More Dumbbell Exercises to Mix It Up
Make sure to vary your exercises and keep challenging your muscles to avoid plateaus. Here are some other dumbbell exercise options to include in your routines:
Lower Body: Dumbbell deadlifts, lunges, step-ups, calf raises
Core: Dumbbell side bends, Russian twists, overhead triceps extensions
Arms: Bicep curls, hammer curls, tricep kickbacks and extensions
Back: Dumbbell rows, upright rows
Chest: Chest presses, flyes
Shoulders: Lateral and front raises, Arnold presses
The Rx for Strength
For optimal strength gains, FASTer Way trainers program three strength training sessions per week and two HIIT (cardio) workouts. The motto is progress over perfection and lifting heavy is encouraged to turn your body into a fat burner and build lean muscle. Like anything else, consistency is key, but the payoff is worth it when you find yourself running up and down the stairs, chasing kiddos and slaying the day well into your golden years. To check out the FASTer
Way to Fat Loss and join our next round, click here.
Subscribe to our blog
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.
Raise your hand if you’ve ever worried that lifting weights is going to make you bulky. Raise your hand if you’ve avoided strength training in your fitness routine because the last thing you wanted was bigger thighs. Raise your hand if you know this is NOT going to be the case!
It’s true. Women simply don’t generally have enough testosterone and hormone makeup to create the muscle gains that men get. But what will happen when you strength train is that you will get lean and sculpted; your waist will be more defined, inches will fall off your hips and thighs, and you’ll have the toned look you want; you won’t just be skinny.
Strength gains are also important as women age because we lose muscle mass beginning in our 30s, and muscle is what keeps us healthy as we age. It’s necessary for daily activities like squatting down to get a casserole dish out of the cabinet and being able to stand back up when you do; it’s necessary for carrying in groceries, which you’ll still be doing long into your 70s and 80s; it’s necessary to pick up your grandkids and great-grandkids. Do you really want to say, ‘Grandma can’t lift you, honey?’ No, you don’t.
The good news is you also don’t need to go to a gym and figure out how to use a bunch of big equipment you may have never seen before in your life. At FASTer Way to Fat Loss, at-home workouts are a popular option and they require minimal equipment: resistance bands, dumbbells, kettlebells.
Why Dumbbells Rock for Strength
Dumbbells are one of the most versatile and accessible pieces of strength equipment. A quality set doesn't take up much space, is relatively affordable, and offers many advantages:
-Increased Muscle Mass
Using dumbbells to perform compound exercises that engage multiple muscle groups simultaneously is one of the best ways to build lean muscle mass all over. Adding more muscle revs your metabolism to burn more calories at rest.
-Better Strength and Power
Since each arm has to work independently with dumbbells compared to barbell movements, you'll gain more balanced strength and motor control on each side of your body. This unilateral training helps address and prevent imbalances.
Improved Mobility and Stability
Many dumbbell exercises require your body's smaller stabilizing muscles to engage and work hard, increasing joint strength and overall stability. You'll gain better control of your movements.
Versatility for Total Body
With dumbbells, you can target every major muscle group - shoulders, chest, back, arms, core, and legs - making them perfect for full-body circuit-style training.
FREE Dumbbell Workout
FASTer Way to Fat Loss focuses on three days of strength training, including a Leg Day, Upper Body Day, and a day for Total Body. Here’s a sample workout you can do at home to target all muscle groups! And, FASTer Way Pro Trainers say if you only have time for one workout, total body is the way to go.
Complete each exercise for the prescribed reps then continue to the next move with minimal rest between exercises.
Renegade Row (10 reps each side)
Goblet Squat (12 reps)
Arnold Press (10 reps)
Glute Bridge (15 reps)
Bent-Over Reverse Fly (12 reps each side)
Do 3 rounds, resting 45-60 seconds between each round. For added resistance and challenge, do this circuit holding a single heavy dumbbell.
More Dumbbell Exercises to Mix It Up
Make sure to vary your exercises and keep challenging your muscles to avoid plateaus. Here are some other dumbbell exercise options to include in your routines:
Lower Body: Dumbbell deadlifts, lunges, step-ups, calf raises
Core: Dumbbell side bends, Russian twists, overhead triceps extensions
Arms: Bicep curls, hammer curls, tricep kickbacks and extensions
Back: Dumbbell rows, upright rows
Chest: Chest presses, flyes
Shoulders: Lateral and front raises, Arnold presses
The Rx for Strength
For optimal strength gains, FASTer Way trainers program three strength training sessions per week and two HIIT (cardio) workouts. The motto is progress over perfection and lifting heavy is encouraged to turn your body into a fat burner and build lean muscle. Like anything else, consistency is key, but the payoff is worth it when you find yourself running up and down the stairs, chasing kiddos and slaying the day well into your golden years. To check out the FASTer
Way to Fat Loss and join our next round, click here.
Subscribe to our blog
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.
Get Sculpted with Dumbbells - Effective Total Body Workouts (FREE SAMPLE WORKOUT)
Raise your hand if you’ve ever worried that lifting weights is going to make you bulky. Raise your hand if you’ve avoided strength training in your fitness routine because the last thing you wanted was bigger thighs. Raise your hand if you know this is NOT going to be the case!
It’s true. Women simply don’t generally have enough testosterone and hormone makeup to create the muscle gains that men get. But what will happen when you strength train is that you will get lean and sculpted; your waist will be more defined, inches will fall off your hips and thighs, and you’ll have the toned look you want; you won’t just be skinny.
Strength gains are also important as women age because we lose muscle mass beginning in our 30s, and muscle is what keeps us healthy as we age. It’s necessary for daily activities like squatting down to get a casserole dish out of the cabinet and being able to stand back up when you do; it’s necessary for carrying in groceries, which you’ll still be doing long into your 70s and 80s; it’s necessary to pick up your grandkids and great-grandkids. Do you really want to say, ‘Grandma can’t lift you, honey?’ No, you don’t.
The good news is you also don’t need to go to a gym and figure out how to use a bunch of big equipment you may have never seen before in your life. At FASTer Way to Fat Loss, at-home workouts are a popular option and they require minimal equipment: resistance bands, dumbbells, kettlebells.
Why Dumbbells Rock for Strength
Dumbbells are one of the most versatile and accessible pieces of strength equipment. A quality set doesn't take up much space, is relatively affordable, and offers many advantages:
-Increased Muscle Mass
Using dumbbells to perform compound exercises that engage multiple muscle groups simultaneously is one of the best ways to build lean muscle mass all over. Adding more muscle revs your metabolism to burn more calories at rest.
-Better Strength and Power
Since each arm has to work independently with dumbbells compared to barbell movements, you'll gain more balanced strength and motor control on each side of your body. This unilateral training helps address and prevent imbalances.
Improved Mobility and Stability
Many dumbbell exercises require your body's smaller stabilizing muscles to engage and work hard, increasing joint strength and overall stability. You'll gain better control of your movements.
Versatility for Total Body
With dumbbells, you can target every major muscle group - shoulders, chest, back, arms, core, and legs - making them perfect for full-body circuit-style training.
FREE Dumbbell Workout
FASTer Way to Fat Loss focuses on three days of strength training, including a Leg Day, Upper Body Day, and a day for Total Body. Here’s a sample workout you can do at home to target all muscle groups! And, FASTer Way Pro Trainers say if you only have time for one workout, total body is the way to go.
Complete each exercise for the prescribed reps then continue to the next move with minimal rest between exercises.
Renegade Row (10 reps each side)
Goblet Squat (12 reps)
Arnold Press (10 reps)
Glute Bridge (15 reps)
Bent-Over Reverse Fly (12 reps each side)
Do 3 rounds, resting 45-60 seconds between each round. For added resistance and challenge, do this circuit holding a single heavy dumbbell.
More Dumbbell Exercises to Mix It Up
Make sure to vary your exercises and keep challenging your muscles to avoid plateaus. Here are some other dumbbell exercise options to include in your routines:
Lower Body: Dumbbell deadlifts, lunges, step-ups, calf raises
Core: Dumbbell side bends, Russian twists, overhead triceps extensions
Arms: Bicep curls, hammer curls, tricep kickbacks and extensions
Back: Dumbbell rows, upright rows
Chest: Chest presses, flyes
Shoulders: Lateral and front raises, Arnold presses
The Rx for Strength
For optimal strength gains, FASTer Way trainers program three strength training sessions per week and two HIIT (cardio) workouts. The motto is progress over perfection and lifting heavy is encouraged to turn your body into a fat burner and build lean muscle. Like anything else, consistency is key, but the payoff is worth it when you find yourself running up and down the stairs, chasing kiddos and slaying the day well into your golden years. To check out the FASTer
Way to Fat Loss and join our next round, click here.
