{"id":774178,"date":"2026-07-01T22:17:15","date_gmt":"2026-07-01T22:17:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/774178\/"},"modified":"2026-07-01T22:17:15","modified_gmt":"2026-07-01T22:17:15","slug":"im-stronger-at-51-than-i-was-at-39-chelsea-handler-shares-the-single-dumbbell-workout-that-helped-transform-her-body","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/774178\/","title":{"rendered":"\u2018I\u2019m stronger at 51 than I was at 39\u2019: Chelsea Handler shares the single-dumbbell workout that helped transform her body"},"content":{"rendered":"

Eleven years ago, Chelsea Handler walked into the gym with a fear shared by many women: that lifting heavy weights would make her \u2018bulky\u2019. Working with celeb trainer Ben Bruno<\/a>, she insisted on sticking to 2kg dumbbells, but fast forward to age 51 and the comedian has completely shifted her routine. <\/p>\n

\u2018I\u2019m stronger now at 51 than I was at 39,\u2019 she says<\/a>. \u2018When [Ben and I] started training, I used 5-pound dumbbells because I was scared to bulk up, now he\u2019s got me lifting 35-pound dumbbells and I\u2019m leaner than I\u2019ve ever been.\u2019<\/p>\n

The key to results, Ben says<\/a>, is avoiding \u2018gimmicky workouts, needlessly aggressive training protocols and inflated standards\u2019. Instead, it\u2019s about mastering fundamental movements with proper form and following a consistent, progressive<\/a> programme \u2013 meaning you increase the intensity of your workouts over time, by lifting heavier. <\/p>\n

You don\u2019t need a fancy gym setup, either. If you\u2019re often on the move, unable to make it to a gym or don\u2019t have space for lots of home equipment, Chelsea and Ben regularly use the below single-dumbbell full-body workout<\/a>. Here\u2019s how to do it to build all-over strength that lasts, with demos from Chelsea. <\/p>\n

Chelsea Handler’s single-dumbbell full-body workout<\/p>\n

How heavy to lift: Ben says: \u2018Chelsea is using 30 pounds [14kg] here, which is VERY impressive.\u2019 Beginners should consider starting with 4-8kg; up it to 8-12kg depending on your experience.<\/p>\n

How many reps and sets to do: Ben says: \u2018We usually do three sets of each exercise, building up the weight each set. Reps will depend on your current level, but we typically stick to 6-10 reps per move (that\u2019s 6-10 reps per side on unilateral stuff).\u2019 Rest for 60-90 secs between exercises.<\/p>\n

The focus: Ben says: \u2018The main focus right now is on knee stability, along with strengthening the glutes and core because [Chelsea] has dealt with some knee and lower back issues in the past and ain\u2019t nobody got time for that.\u2019 <\/p>\n

1.Floating heel goblet squats \"Image<\/p>\n

Instagram @chelseahandler @benbrunotraining<\/p>\n

Hold a dumbbell vertically at your chest with both hands. Lift your heels slightly off the floor, brace your core and squat until your thighs are at least parallel to the ground. Drive through the balls of your feet to return to standing, keeping your chest tall and heels lifted throughout.<\/p>\n

2. Single-leg tricep extension (each side)\"Image<\/p>\n

Instagram @chelseahandler @benbrunotraining<\/p>\n

Rest your upper back against a bench with one foot planted firmly on the floor and the other leg extended. Drive through your planted heel to lift your hips until your body forms a straight line from shoulders to knee. Squeeze your glutes at the top and stay there, then extend a dumbbell overhead in both hands, while keeping your elbows in line with your ears.<\/p>\n

3. Single-leg Romanian deadlift (each side)\"Image<\/p>\n

Instagram @chelseahandler @benbrunotraining<\/p>\n

Stand on one leg holding a dumbbell in the opposite hand. Keeping a slight bend in your standing knee, hinge at your hips as your free leg extends straight behind you. Lower the weight towards the floor while keeping your back flat, then squeeze your glutes to return to standing. Complete all reps before changing sides.<\/p>\n

4. Bird dog rows (each side)\"Image<\/p>\n

Instagram @chelseahandler @benbrunotraining<\/p>\n

Begin on all fours on a bench, with one hand holding a dumbbell. Extend the opposite leg straight behind you and brace your core to keep your hips level. Row the dumbbell towards your ribs, squeezing your shoulder blade at the top, then lower it with control. Finish all reps before switching sides.<\/p>\n

5. Single-leg hip thrusts \"Image<\/p>\n

Instagram @chelseahandler @benbrunotraining<\/p>\n

Rest your upper back against a bench with one foot planted firmly on the floor and the other leg extended. Drive through your planted heel to lift your hips until your body forms a straight line from shoulders to knee. Squeeze your glutes at the top, then lower your hips under control before repeating on the opposite leg.<\/p>\n