{"id":763772,"date":"2026-09-08T08:52:34","date_gmt":"2026-09-08T08:52:34","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/763772\/"},"modified":"2026-09-08T08:52:34","modified_gmt":"2026-09-08T08:52:34","slug":"muscle-expert-brad-schoenfeld-shares-a-30-minute-dumbbell-workout-you-can-use-to-stay-in-shape-for-the-rest-of-your-life","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/763772\/","title":{"rendered":"Muscle expert Brad Schoenfeld shares a 30-minute dumbbell workout you can use to stay in shape for the rest of your life"},"content":{"rendered":"

If you have a dusty pair of dumbbells hidden somewhere<\/a> in your home, you have everything you need to build the fittest, healthiest body <\/a>you have ever occupied. And the good news for all those looking to start strength training as part of their September reset is that beginners can do so with just a 30-minute workout, done twice a week. <\/p>\n

So says Dr Brad Schoenfeld<\/a>, a professor of exercise science at Lehman College in New York who has published more than 400 research papers. The vast majority are on the topic of strength training <\/a>and, specifically, muscle growth.<\/p>\n

But to be effective, this 30-minute workout must meet certain criteria; shared by Dr Schoenfeld below. He also suggests a sample full-body dumbbell workout, the promised benefits of which are impressive. <\/p>\n

\"TwoTwo short full-body dumbbell workouts, done weekly, can have a transformative effect on your health and fitness, according to strength training expert Dr Brad Schoenfeld (Yuya Parker – stock.adobe.com)<\/p>\n

Done correctly, this twice-weekly training routine will see you build muscle, lose fat and become stronger \u2013 not just in your muscles, but also in your bones and joints. Your heart health will improve, your body will be better at managing blood sugar, and your risk of chronic diseases such as diabetes will fall dramatically.<\/p>\n

As Dr Schoenfeld puts it: \u201cI don\u2019t think anything gives you the bang for your buck that resistance training does on an overall health basis.\u201d <\/p>\n

Here is everything you need to know to get started. <\/p>\n

How to do the best beginner dumbbell workout for training your whole body <\/p>\n<\/p>\n

You could do this workout (written out in full below) twice a week, on non-consecutive days, for the rest of your life and stay in pretty good nick. It works all major muscle groups and moves your joints through a wide range of motion, building a strong, mobile body. <\/p>\n

All you need is a pair of dumbbells and roughly 30 minutes. There are six exercises, each targeting a different major muscle group, and two optional exercises for your arms if you have time. (These are optional as the arms have already been worked as ancillary muscles during the rows and presses, but people often enjoy giving these muscles a little extra TLC.)<\/p>\n

You will perform each exercise for two hard sets of 8-12 repetitions, resting for 60-120 seconds between sets. Once you have performed both sets of one exercise, move on to the next movement. <\/p>\n

Dr Schoenfeld recommends using adjustable dumbbells so you can change the weight to make each exercise suitably challenging. Of the products I\u2019ve tested, these Nordictrack adjustable dumbbells<\/a> represent a quality premium option, while these cast iron spinlock dumbbells<\/a> are a durable and more affordable alternative. <\/p>\n

Primary target muscle<\/p>\n

Exercise<\/p>\n

Sets<\/p>\n

Repetitions<\/p>\n

Rest between sets<\/p>\n

Quadriceps and glutes<\/p>\n

Goblet squat<\/p>\n

2<\/p>\n

8-12<\/p>\n

60-120 seconds<\/p>\n

Chest<\/p>\n

Chest press (or press-up\/kneeling press-up if you don\u2019t have a weight bench)<\/p>\n

2<\/p>\n

8-12<\/p>\n

60-120 seconds<\/p>\n

Hamstrings<\/p>\n

Romanian deadlift<\/p>\n

2<\/p>\n

8-12<\/p>\n

60-120 seconds<\/p>\n

Back<\/p>\n

Single-arm dumbbell row<\/p>\n

2<\/p>\n

8-12 each side<\/p>\n

60-120 seconds<\/p>\n

Shoulders<\/p>\n

Dumbbell overhead press<\/p>\n

2<\/p>\n

8-12<\/p>\n

60-120 seconds<\/p>\n

Calves<\/p>\n

Calf raise<\/p>\n

2<\/p>\n

8-12<\/p>\n

60-120 seconds<\/p>\n

Optional extra<\/p>\n

Biceps<\/p>\n

Biceps curl <\/p>\n

2<\/p>\n

8-12<\/p>\n

60-120 seconds<\/p>\n

Triceps<\/p>\n

Dumbbell overhead triceps extension <\/p>\n

2<\/p>\n

8-12<\/p>\n

60-120 seconds<\/p>\n

Read more: The uncomfortable truth about building muscle and eight golden rules for strength training in midlife<\/a><\/p>\n

How to ensure this workout is effective<\/p>\n

The first few times you do this workout, you should use light weights and practice doing each exercise with good technique, Dr Schoenfeld advises. <\/p>\n

\u201cDon\u2019t push yourself really hard during the first few sessions because you will get really sore,\u201d he explains. \u201cYou need to acclimate your muscles to this new training stimulus, and the body will adapt very quickly. Within a couple of sessions, you will be ready to push yourself progressively harder.\u201d <\/p>\n

That leads us to the two prerequisites for successful strength training: consistency and challenge. <\/p>\n

Imagine training is like a conversation with your body. If the body is not challenged, it has no need to adapt. Whereas, if you give it something challenging but achievable to tackle, it sends a clear message that it needs to be stronger in order to handle what we have in store for it. <\/p>\n

\u201cIf you\u2019re lifting a weight, and at the end of your set you could do 10 more repetitions with the weight you\u2019re using, you\u2019re not really going to see much in the way of benefits,\u201d says Dr Schoenfeld. \u201cThe last few repetitions [of each set] need to be difficult to complete.\u201d<\/p>\n

If you do this on a consistent basis, your request for a fitter, stronger, healthier body is reinforced, and this is what triggers the many health and fitness benefits we are after. <\/p>\n

Read more: Everyone is talking about calisthenics \u2013 here\u2019s a 4-week strength training plan (no gym membership required)<\/a><\/p>\n

\"StrengthStrength training has been proven to increase fitness levels in midlife (Getty\/iStock)<\/p>\n

How you can progress this workout over time<\/p>\n

After doing this workout for a few months, weights that once felt challenging will likely start to feel fairly manageable. Given that a strength training workout needs to be challenging to be effective, this means it\u2019s time to tweak your workout to make it more difficult, in line with your increasing strength and fitness levels. There are a few different ways to do this. <\/p>\n

Increase the weight: As your strength increases, weights that previously felt tricky to lift for eight to 12 repetitions will start to feel easier, to the point where you can hit 12 repetitions every time, no sweat. When this is the case, consider lifting slightly heavier weights for this exercise. <\/p>\n

Up the volume: \u201cYou can add more sets for each exercise, increasing the total volume of training,\u201d Dr Schoenfeld advises. For example, instead of doing two sets of eight to 12 repetitions, you might do three or four sets of an exercise. By the end of the workout, you will have moved more weight and completed more work. <\/p>\n

Vary the rep ranges: \u201cI would start by doing eight to 12 repetitions per set,\u201d Dr Schoenfeld says. \u201cBut as you become more experienced, you might want to experiment with some heavier loading for a lower number of repetitions and some lighter loading for a higher number of repetitions, while still challenging yourself with each set.\u201d<\/p>\n

Mix up your movements: \u201cMuscles have different attachment points [to their neighbouring bones], so there can be benefits to varying your exercises after a while,\u201d Dr Schoenfeld explains. \u201cFor example, swapping squats for lunges [as they both focus on the quadriceps muscles].\u201d<\/p>\n

Read more: The easiest way to strengthen your entire body, according to this expert coach<\/a><\/p>\n

\"DoDo this consistently, you will build stronger muscles, bones, ligaments and tendons (Alamy\/PA)<\/p>\n

The benefits of strength training after one day<\/p>\n

Just one strength training session can boost your mood and help your body better regulate blood sugar levels, reducing your risk of diabetes over time. But physically, Dr Schoenfeld says, the only difference you might notice is that you feel a bit sore because your body is not used to this new challenge.<\/p>\n

However, with time, consistency and the learning of proper technique, this soreness will decrease. After a few weeks of twice-weekly workouts, you will start to see the effects. <\/p>\n

\u201cIt usually takes about four weeks to start to see the real benefits on the strength and muscle front,\u201d Dr Schoenfeld says. \u201cYou tend to see improvements in strength more quickly, then with muscle growth it takes more like six to eight weeks to see the benefits. But that\u2019s still quite rapid.\u201d<\/p>\n

After six months<\/p>\n

\u201cIf you continue for three to six months, you can see very prominent differences in both your strength levels and muscle growth,\u201d says Dr Schoenfeld. \u201cIt\u2019s going to improve your body\u2019s appearance and your ability to move heavy things.\u201d <\/p>\n

This is particularly true in beginners. Recent research<\/a> found that people tend to enjoy \u201clarger early gains\u201d when they start strength training, with progress slowing as you become more experienced. In other words, simply starting is enough to supercharge your progress in most cases.<\/p>\n

\u201cIt\u2019s also going to improve your posture and your metabolic health,\u201d adds Dr Schoenfeld. \u201cA very large percentage of the population has metabolic issues and doesn\u2019t process glucose well \u2013 things like diabetes and insulin resistance. Muscle acts as a storage bin, improving your ability to store glucose.\u201d<\/p>\n

Strength training and the resulting muscle growth also improves the body\u2019s inflammatory response. <\/p>\n

\u201cMuscle secretes substances called myokines, and one of the things they do is reduce chronic inflammation,\u201d Dr Schoenfeld explains. \u201cChronic inflammation has all sorts of negative health consequences. <\/p>\n

\u201cAs you start getting older, the body will generally start to increase low-grade inflammatory responses in the body. Resistance training helps to counteract those responses. <\/p>\n

\u201cPeople also tend to lose bone strength as they get older. Resistance training is the primary way to offset bone loss and even to increase bone health.\u201d<\/p>\n

Recent research shows another benefit to strength training; improvement to mental health, brain health, mental clarity and symptoms of depression. <\/p>\n

\u201cI know I sound like an agent for resistance training,\u201d Dr Schoenfeld says, laughing. \u201cBut that\u2019s because I\u2019ve seen it and this is what the research, and a huge amount of data we have gathered, shows.\u201d<\/p>\n

Read more: I specialise in coaching people aged 40-plus \u2013 do these six things for immediate results<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"If you have a dusty pair of dumbbells hidden somewhere in your home, you have everything you need…\n","protected":false},"author":2,"featured_media":763773,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,56,54,55],"class_list":["post-763772","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-uk","tag-united-kingdom","tag-unitedkingdom"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/763772","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=763772"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/763772\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/763773"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=763772"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=763772"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=763772"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}