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20-Minute Standing Dumbbell Strength for Beginners

20-Minute Standing Dumbbell Strength for Beginners — video by SeniorShape Fitness Play · 20:16

Video by SeniorShape Fitness on YouTube · Open on YouTube

A warm-up, six rounds pairing an arm move with a leg move (front raise and deadlift, curl and squat, row and lunge, press and heel raise), then a full stretch. All standing, light weights, aimed at seniors and beginners.

  • 20 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: ladder reaches, arm circles, arm criss-crosses with knee lifts, wide squat swings and leg swings. 0:48
  2. Front raises to shoulder height, then deadlifts with a proud chest and no rounding, then the two combined. 4:06
  3. Hammer curls, then squats with your weight in your heels and hips back, then the two combined. 5:52
  4. Rows with a slight hinge, then reverse lunges or small step-backs, then row and lunge together. 7:31
  5. Chest push-outs with soft knees and core engaged, then side leg lifts, then both together. 9:19
  6. Overhead press with a tricep extension, elbows pointing up; then slow heel raises, then both together. 11:05
  7. Circle biceps, then sumo squats with knees out and weight in your heels; then combine them. 12:49
  8. Stretch: calf and hamstring stretches each side, shoulder circles, then a cross-body arm and neck stretch. 14:40
  9. Quad stretch holding a wall or chair, then a standing figure-four glute stretch, each side. 17:47

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Send your hips back and keep your chest proud - never round your back on deadlifts
  • Keep your weight in your heels when you squat to take pressure off the knees
  • Move slowly and avoid swinging the weights

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadfront raises, rows, overhead presses, chest pushes
  • Elbows takes loadhammer and circle curls, overhead tricep press
  • Hips takes loadsquats, sumo squats, back lunges, deadlifts
  • Knees takes loadsquats, sumo squats, back lunges
  • Ankles & feet takes loadheel raises, squats, lunges
  • Wrists & hands movesgripping dumbbells, raises, curls
  • Upper back movesrows, chest pushes
  • Lower back moveslight hinges, rows
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: One arm at a time; small step back instead of lunge; wall or chair for balance

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by SeniorShape Fitness; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety