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Starting your fitness journey at any age is a powerful step towards better health and vitality.
For women over 35, it can feel especially significant. Incorporating dumbbell exercises into your routine is a fantastic way to achieve your goals, whether you're looking to lose weight, get in shape, increase your strength, or feel more energetic in your everyday life.
Strength training with a pair of dumbbells is not only effective but also accessible, making it one of the best ways to enhance your fitness. You can easily pick up the dumbbells and start your fitness journey today at home!
As we age, maintaining muscle mass and strength becomes increasingly important for overall health and functionality. These 12 best dumbbell workouts are tailored specifically for women over 35, focusing on different muscle groups to ensure a comprehensive, full-body workout.
Let's dive into these exercises, which will help you build muscle, improve your fitness level, and support a healthy, active lifestyle.
Related blog: Easy Beginner Dumbbell Workout Plan for Women [FREE PDF]
1. Bicep Curl
What it is good for:
The bicep curl is an excellent exercise for your upper arms. It's simple yet effective for building muscle strength in the biceps.
How to do it:
- Starting position: Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides with palms facing forward.
- Keep your elbows close to your body and curl the weights up to your shoulders.
- Lower the weights back down slowly, maintaining control.
2. Goblet Squat
What it is good for:
The goblet squat targets your lower body, particularly the quads and glutes. It's a compound exercise that also engages your core.
How to do it:
- Starting position: Stand with your feet shoulder-width apart, holding a single dumbbell close to your chest.
- Lower your body into a squat, keeping your chest up and your knees over your toes.
- Push through your heels to return to the starting position.
3. Overhead Press
What it is good for:
This exercise works your shoulder muscles and triceps, helping to improve upper body strength and shoulder stability.
How to do it:
- Starting position: Stand with your feet shoulder-width apart, holding a pair of dumbbells at shoulder height with palms facing forward.
- Press the weights overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height with control.
4. Dumbbell Bench Press
What it is good for:
The dumbbell bench press is great for your chest muscles and triceps, providing a great way to build upper body strength.
How to do it:
- Lie on a flat bench with a pair of dumbbells in your hands, palms facing forward.
- Press the dumbbells up until your arms are fully extended above your chest.
- Lower the dumbbells slowly until your elbows are at a 90-degree angle.
5. Dumbbell Row
What it is good for:
This exercise targets the back muscles, including the latissimus dorsi and trapezius muscles, as well as the biceps.
How to do it:
- Starting position: Place your right knee and right hand on a flat bench, with your left leg extended and left foot on the floor.
- Hold a dumbbell in your left hand, hanging down towards the floor.
- Pull the dumbbell up towards your hip, squeezing your shoulder blade at the top.
- Lower the weight back down with control.
6. Lateral Raises
What it is good for:
Lateral raises are perfect for working the shoulder muscles, especially the deltoids, helping to build shoulder strength and stability.
How to do it:
- Starting position: Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides with palms facing inward.
- Raise the weights out to the sides until they reach shoulder height.
- Lower them back down slowly with control.
7. Dumbbell Deadlift
What it is good for:
The dumbbell deadlift is a fantastic exercise for your lower body and lower back, engaging the hamstrings, glutes, and back muscles.
How to do it:
- Starting position: Stand with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs.
- Hinge at your hips and lower the weights towards the floor, keeping your back flat and knees slightly bent.
- Return to the starting position by driving through your heels and extending your hips.
8. Dumbbell Lunge
What it is good for:
This exercise targets the quads, hamstrings, and glutes, making it an excellent choice for lower body strength and stability.
How to do it:
- Starting position: Stand with your feet together, holding a pair of dumbbells at your sides.
- Step forward with your right foot and lower your body until both knees are bent at a 90-degree angle.
- Push through your right heel to return to the starting position and repeat on the left leg.
9. Dumbbell Pullover
What it is good for:
The dumbbell pullover works the chest, back, and core, making it a great addition to any full-body workout routine.
How to do it:
- Lie on a flat bench with a single dumbbell held above your chest with both hands.
- Lower the weight behind your head with a slight bend in your elbows.
- Pull the dumbbell back up over your chest, focusing on using your chest and back muscles.
10. Bent-Over Row
What it is good for:
This exercise targets the upper back and biceps, helping to improve posture and upper body strength.
How to do it:
- Starting position: Stand with your feet shoulder-width apart, holding a pair of dumbbells with palms facing inward.
- Bend at your hips, keeping your back flat and knees slightly bent.
- Row the weights up towards your hips, squeezing your shoulder blades together.
- Lower the dumbbells back down with control.
11.Tricep Kickback
What it is good for:
Tricep kickbacks are an isolation exercise that effectively targets the triceps, helping to build arm strength and muscle definition.
How to do it:
- Starting position: Stand with your feet shoulder-width apart, holding a pair of dumbbells.
- Bend at your hips and knees, keeping your back flat.
- Extend your arms back, lifting the dumbbells until your arms are fully extended.
- Return to the starting position with control.
12. Dumbbell Floor Press
What it is good for:
The dumbbell floor press is a great exercise for the chest, shoulders, and triceps, providing a safe alternative to the traditional bench press.
How to do it:
- Lie on the floor with a pair of dumbbells in your hands, arms extended above your chest.
- Lower the weights until your upper arms touch the floor, keeping your elbows at a 90-degree angle.
- Press the dumbbell back up to the starting position.
Tips for Success
- Use Proper Form: Always prioritize good form over lifting heavier weights to minimize the risk of injury.
- Start with Light Weights: If you're new to strength training, begin with lighter weights to learn the exercises correctly.
- Gradually Increase Weight: As you get stronger, gradually increase the weight to continue challenging your muscles.
- Focus on Full-Body Workouts: Incorporate exercises that target multiple muscle groups for a balanced fitness routine.
- Warm-Up and Cool-Down: Always start with a warm-up to prepare your muscles and end with a cool-down to aid recovery.
Incorporating these 12 best dumbbell exercises into your fitness routine can be a game-changer for women over 35.
These workouts not only help in building muscle and improving strength but also enhance overall functionality, making everyday activities easier and more enjoyable.
Remember to focus on proper technique and listen to your body as you progress on your fitness journey. Happy lifting!
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