moderate
30-Minute Full Body Strength (Dumbbells)
Regular strength training is one of the most evidence-supported habits for maintaining muscle mass and bone density as we get older.
30 min · Kit: 1 pair dumbbells (5–12 kg depending on exercise), Yoga mat
The session
- 15 min warm-up: marching, arm circles, bodyweight squats
- 23×10 Goblet squats (hold one dumbbell at chest)
- 33×10 Romanian deadlift (hinged hip, long back, dumbbells by shins)
- 43×10 each Reverse lunge
- 53×10 Dumbbell rows each side (brace on knee or bench)
- 63×10 Dumbbell press (shoulders) or chest press on floor
- 73×12 Bicep curls
- 83×10 Tricep kickbacks
- 92×20 sec Dead bug core hold
- 105 min cool-down: hip flexor stretch, hamstring stretch, shoulder stretch
Worth knowing
- Choose a weight where the last 2 reps of each set are genuinely challenging
- Slow the lowering (eccentric) phase to 3 counts for more muscle stimulus
- Rest 60–90 sec between sets
- Track your weights and aim to progress by small increments over weeks
