At-home weightlifting workout ideas?

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1

Hi team,

I’m looking to get back into lifting after focusing on running for a while. I don’t have a gym membership right now due to budget constraints, but I do have two 35-lb dumbbells, a 40-lb dumbbell, a 60-lb kettlebell, and four different resistance bands. Could anyone suggest a good workout plan that I can do at home?

This morning, I did a mix of exercises: sumo squats with the kettlebell, rear foot elevated squats with the dumbbells, single-arm bench press from the floor with the 40-lb dumbbell, and a few others. I’m lacking consistency and would really like to establish a regular routine. Any suggestions?

2

In my opinion, as a beginner, you should aim for 6 sets per week per muscle group, pushing each set to technical failure. Focus on isolation exercises to ensure you adequately stress each muscle (compound exercises mainly target the primary muscle they work). A circuit workout approach, doing 30 minutes three times a week and focusing on either upper or lower body each session, is effective. Full-body workouts taking an hour can be too much for most people. Make sure to allow at least 48 hours of rest between workouts for the same muscle group. This approach helped me gain 14kg in 1.5 years with a similar body fat percentage. The Weller Bands app offers good circuit workouts, and their bands are effective too.

Bands can be as effective as weights: NCBI Study.

4

How old are you? What’s your gender? Any injuries?

With the equipment you have (a pair of dumbbells), you can do a wide variety of workouts. There are plenty of bodyweight and kettlebell workouts available on Instagram Reels—try searching #kettlebells, #homefitness, and #calisthenics, and follow accounts that match your age and gender.

Even without knowing your specifics, I recommend learning these kettlebell movements early on:

  • Shoulder press (both double and single arm)
  • Clean
  • Snatch
  • Thruster
  • Clean and press
  • Suitcase squat
  • Goblet squat
  • Overhead squat

These foundational exercises can lead to many complex workout routines. Have fun with your training!

5

Thanks for the detailed response! I’m a 25-year-old male with a right shoulder injury (I tore my labrum a few years ago).

6

Hi :slight_smile: Here’s a full-body dumbbell routine that you can do with minimal equipment:

  • Goblet Squats: 3 sets of 10 reps
  • Dumbbell Bench Press: 3 sets of 8 reps
  • Bent-Over Rows: 3 sets of 10 reps
  • Dumbbell Shoulder Press: 3 sets of 8 reps
  • Romanian Deadlifts: 3 sets of 10 reps
  • Dumbbell Bicep Curls: 3 sets of 10 reps
  • Tricep Dips (using a chair or bench): 3 sets of 12 reps
  • Plank: 3 sets, holding for 30-60 seconds

Hope you find it useful!