Beginner Full-Body Workout

If you’re new to strength training or getting back into it, this full-body dumbbell or kettlebell workout is a great place to start. It hits all the major muscle groups, builds foundational strength, and doesn’t require fancy equipment or complicated programming.

All you need is a single pair of dumbbells and a little space.

1. Goblet Squat

Primary muscles: Quads, glutes, core

Coaching cues:

• Hold the dumbbell close to your chest like a goblet

• Feet about shoulder-width apart

• Sit “down and back” as if lowering into a chair

• Keep your chest tall and ribs stacked over your hips

• Push through your heels as you stand up

💡 Beginner tip: If depth is challenging, squat to a box or bench until mobility improves.

2. Dumbbell Shoulder Press

Primary muscles: Shoulders, triceps, upper chest

Coaching cues:

• Start with dumbbells at shoulder height

• Brace your core and squeeze your glutes

• Press straight up until arms are fully extended

• Keep your ribs down- avoid arching your lower back

• Lower the weights under control

💡 Beginner tip: Seated presses can help reduce lower-back compensation.

3. Dumbbell Deadlift

Primary muscles: Glutes, hamstrings, lower back

Coaching cues:

• Dumbbells start in front of your thighs

• Push your hips back while keeping a neutral spine

• Slight bend in the knees- this is a hip hinge, not a squat

• Keep the weights close to your legs

• Drive your hips forward to stand tall

💡 Beginner tip: Think “long spine” from head to tailbone throughout the movement.

4. Dumbbell Chest Press

Primary muscles: Chest, shoulders, triceps

Coaching cues:

• Lie flat on a bench or the floor

• Dumbbells start just outside your chest

• Press up and slightly inward

• Keep your shoulders pulled down and back

• Control the descent- don’t let the weights drop

💡 Beginner tip: Floor presses limit range of motion and are great if shoulder mobility is limited.

How Often Should You Do This Workout?

For beginners, 2–3 times per week is ideal. Focus on:

• Good form over heavier weight

• Resting 60–90 seconds between sets

• Gradually increasing weight as movements feel easier

Consistency beats intensity every time.

Final Thoughts

This workout is simple by design and that’s what makes it effective. Master these movements, build confidence with dumbbells, and you’ll create a strong foundation for more advanced training down the road.

Save the reel, try the workout, and let your form lead the way. 💪