Jennifer Martin<\/a> recently shared a beginner-level dumbbell workout on Instagram saying, \u201cif I was brand new to strength training, here\u2019s a workout I would start.\u201d<\/p>\nYou may like<\/p>\n
I\u2019m a personal trainer, so I\u2019m definitely not new to strength training, but I took a two-month break from exercise after having a baby.<\/p>\n
Once I was cleared to work out again, I decided to get back to basics. Martin\u2019s workout seemed like a good place to start so I gave it a go.<\/p>\n
Here\u2019s what I thought of it.<\/p>\n
How to do the workout<\/p>\n
You\u2019ll need an exercise mat and two moderately heavy dumbbells. If you have multiple weights at home, have a lighter and a heavier option to hand so you can switch depending on the move.\u200b\u200b<\/p>\n
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n
There are six exercises in this workout, each performed for 10 to 12 repetitions, three times around.<\/p>\n
The moves are:<\/p>\n
Goblet squatHammer curlChest pressDeadliftTabletop rowGlute bridge<\/p>\n
Martin suggests working through the moves in a circuit and taking 30-60 seconds of rest between each round.<\/p>\n
What I thought of the workout Most of the moves are beginner-friendly<\/p>\n
All of the exercises in this routine are ones I\u2019d introduce to beginner-level clients. They\u2019re compound movements that work multiple muscle groups at once including larger muscles like your quads, glutes and pecs.<\/p>\n
This workout was a great way to \u201cwake up\u201d my body after an extended break. I was able to focus on engaging the right muscles while reconnecting to my core throughout.<\/p>\n
Squats and deadlifts can feel challenging at first<\/p>\n
Squats and deadlifts are both foundational lower-body moves, but it takes time to get the form right. Most of my beginner clients need guidance at first and I don\u2019t add any weight until they\u2019re moving comfortably and safely.<\/p>\n
Martin doesn\u2019t offer detailed guidance and some additional cues in the caption would have been helpful. Martin also failed to suggest performing the moves using just your bodyweight, which would have been smart for beginners to know\u2014and it\u2019s what I did for a few of the exercises.<\/p>\n
Starting with bodyweight is smart<\/p>\n
Beginners can still build strength using just their bodyweight. For new or returning exercisers, adding weight too soon could compromise form and make you more susceptible to injury.<\/p>\n
Since I hadn\u2019t picked up a dumbbell in two months, I did the goblet squat and glute bridge without weight\u2014this was the right call as I still felt the effects the next day.<\/p>\n
The next time I do this workout, I might be ready to reintroduce some light weights.<\/p>\n