Dumbbell Basics

A beginner dumbbell program that builds confidence with repeatable strength patterns.

TrainerCaroline Girvan

Structured strength coaching focused on form, control, and progressive load. She is a massive KOL in fitness field with the videos reaching more than 100k views every single month.

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Duration

4 weeks

Sessions

Estimated total calories burned

~660 kcal

Overview

Good for users ready to add simple equipment to their strength plan.

Repeatable structure

Each week reinforces the same foundational movement families.

Program plan

Preview the first sessions

Dumbbell form

30 min - Hinge, squat, press

Upper body basics

35 min - Rows, press, core

Lower body basics

36 min - Squat, lunge, glutes

Recommended pace: 3 sessions per week

Take a recovery day when your body needs it. Your next session will stay ready when you come back.

Ready to follow this?

Follow this plan to see your next session, coach, equipment, and progress.

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Health and safety

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