Anyone here seen good results from only using dumbbells for workouts

I’m frequently moving between motels with no gyms available. The motels I stay at have dumbbells, so I’m curious if anyone has seen results using any of the plans in the forum wikis. Most of them follow a 3-day plan. If I choose one, I plan to add more on the off days or at least some cardio and abs. I’m weighing the option of following one of these plans versus a 5-day plan focusing on arms, chest, back, shoulders, and legs. The 5-day plan would consist of about 5 exercises each day with 4 sets of 8 reps for each. Looking for thoughts or success stories from anyone who has tried a wiki plan.

You’ll definitely see results with a full-body dumbbell routine as long as you stick with it and eat sensibly. You may be limited by the weights of your dumbbells though. Thinking of getting a compact adjustable weight bench could be a good move for easier storage. If that’s not possible, you can manage without it, but you’ll have to push your dumbbells from the floor with a smaller range of motion.

You could also try bodyweight exercises, which need little equipment. Besides your dumbbells, you’d just need a pull-up bar. A dip station alongside the pull-up bar would be great too. You can hold a dumbbell between your knees for weighted dips and use a similar method for weighted pull-ups.

I used a full-body dumbbell routine for a year and saw good results. I switched to barbells for another year. The challenge I faced was that each time I lifted weights, I often lost interest and ended up taking lengthy breaks.

I transitioned to bodyweight strength training about 3 and a half years ago and enjoy it much more than lifting.

Since you need solid options for strength training while traveling, check out this forum on bodyweight fitness and look at their Recommended Routine (RR). Their frequently asked questions (FAQ) section covers many important topics that could be helpful for you.

You can also combine dumbbells with bodyweight exercises for a more rounded experience. The link breaks down how to structure routines that blend both weights and bodyweight workouts.

@Harlow
What bodyweight exercises are you doing?

I had good results with a no-weight workout called calisthenics. Good nutrition is key, though.

I’ve been sticking to this plan:

  • PPL with core (mostly 40 lbs dumbbells and a small bench for the dumbbell presses)

  • 175g protein daily,

  • Macros 35/25/40 F/C/P, around 2000 calories.

  • Initially, I was at a -500 cal deficit, but after losing 30+ lbs (waist size from 42 to 36), it looks like 2000 is now my maintenance level.

  • Minimal cardio, mostly cycling and walking.

I sometimes do PPL on consecutive days with a rest day or spread it out due to other commitments. I’ve stuck with this for the last 6 months, losing inches off my waist while gaining on my biceps and quads.

Honestly, the best part is I couldn’t do a single chin-up six months ago, and now I can do 50 in 10 minutes. Dropping 30 lbs played a big role, but I’ve also gained strength.

@Nico
This is really inspiring. Congrats on all your work. I’ve switched to dumbbells for the Greyskull routine I’m following. I’m nearing the end of month two, and you’re absolutely right about chin-ups. I started with negatives to work up to them. It’s such a great feeling to have them included in my workouts now.

@Harlow
Being able to do chin-ups or pull-ups truly reflects decent fitness. Being able to lift your own weight is something many struggle with but should really be able to do. I’ll need to check into this Greyskull routine—I’ve heard about it here often. Thanks!

I’ve seen results with just dumbbells and bodyweight workouts. I mainly followed variations of 5-3-1 but used dumbbell exercises. There are some downsides, like grip issues with higher weights and leg exercises not being as effective as barbells. However, it has its perks, like engaging stabilizer muscles more than barbell workouts. I haven’t focused much on my abs until recently, but I could see my abs and obliques clearly once I shed enough weight. I think alternating one-arm dumbbell floor presses helps with core involvement.

Overall, I like my dumbbell routines. Eventually, I plan to join a gym and mix in barbells, but I’ve seen great progress with just dumbbells. Factors like having adjustable dumbbells for small weight increments and starting out overweight helped too. If you’re already fit, it might be different.

You can definitely make progress with dumbbells. Challenges may arise when you only have small weight increments to work with, like 2kg steps.

The right weight will still exist, even if it’s not a barbell or machine.

Resistance bands could be a convenient addition to your setup.

You might want to invest in magnetic micro plates you can attach to the dumbbells. Most dumbbells increase by 5lbs, which can be a big jump, especially with lighter weights (for example, moving from 20 to 25 lbs is a 25% increase).

@Ari
Also, you can get chain links from hardware stores and some cheap carabiners to create custom micro-loads. You could even tape U-bolts together for some additional weight. Check out different hardware items and use a kitchen scale for accuracy.

Definitely look into Athlean X on YouTube. You can modify most heavy lifting techniques to increase difficulty with limited dumbbells. Jeff, the trainer, is a physical therapist who knows how to train safely.

You could try one-legged dumbbell squats by propping one leg on the end of a bench—suddenly 30lbs feels much heavier. Plenty of strategies exist for maximizing your workouts.

I recommend getting 3-4 progressively stronger exercise bands that are easy to pack, while focusing on compound dumbbell lifts like bicep curls right into shoulder presses. Don’t forget suitcase carries and similar exercises.

@Harlow
Those one-legged squats are called Bulgarian squats, and they really are tough in a good way.

Mal said:
@Harlow
Those one-legged squats are called Bulgarian squats, and they really are tough in a good way.

Yes, I’d completely forgotten about that.

I just bought powerblocks after thinking about it for a long time. They’re a lifesaver. I have a 5-hour daily commute from Monday to Friday, so I need a quick 30-minute workout in the morning before heading to work. These exercises are crucial for me.

@Harlow
What made you go with Powerblocks instead of spinlock dumbbells?

I was considering Powerblocks, but they’d cost about $535 CAD for 70lbs per arm. I can get two handles, spinlocks, and several plates for about $150 CAD. What makes it worth the extra money? I get that the quick-swap feature is nice, but if you’re resting a lot between sets, it might not matter.

My routine only involves dumbbells, but I have Power Blocks that can reach up to 120 lbs each.

I also play hockey as a goalie, so I don’t do much leg work, which I think limits the effectiveness of dumbbells for that area.

I want to get a bit bigger and more toned. If I aimed to get huge, I don’t think dumbbells would cut it.

@Storm
What does your routine look like if you don’t mind sharing?

Keegan said:
@Storm
What does your routine look like if you don’t mind sharing?

I started working out in my basement with a Fitness Blender plan. I can’t find the exact workout, but it was a full-body one with one set per exercise meant for versatility.

From there, I expanded this into a 3x8 format. I realized it took too long, so I split it into two days, now doing it on Tuesday/Wednesday and Friday/Saturday—chest & back the first day, and shoulders/lat and arms the second. The workouts mostly alternate pushing and pulling.

For chest and back, I include chest flies, reverse flies, close chest presses, bent-over close rows, regular chest presses, bent-over wide rows, incline push-ups, and incline rows. I do three sets of each, aiming for 8-12 reps.

For shoulders and lats on day two, I do Arnold presses, dumbbell pullovers, lateral raises, shoulder presses, and side dumbbell pullovers. Again, three sets of 8-12 reps each.

For arms, I do overhand curls, overhead tricep extensions, hammer curls, bent-over tricep kickbacks, regular curls, and tricep dips.

Every four workouts, I reevaluate my reps and raise the weight I use by 5 lbs in each hand when necessary.

I’m not sure if it’s the most efficient, but it seems to work for me as someone who used to weigh over 300 lbs and didn’t work out much: https://imgur.com/a/10DoP0P

Here’s a link to a relevant post: https://www.reddit.com/r/Fitness/comments/6cfdfe/dumbbell_only_workout/dhua3uj/