Strength Routines to Build Muscle and Lose Weight

Dumbbells may not give you the ego-boosting numbers of a barbell workout with heavy plates, but the joint-friendly weights are a more versatile tool for achieving any fitness goal. For these workouts you use a single pair of adjustable dumbbells, or just grab a heavy and light pair — about 45 and 25 pounds — off the rack. Use the lighter pair for the warm-up, which is perfect for all three workouts, and whenever else needed. If you want to see real results, choose just one of the of the three routines and then complete that workout weekly on three non-consecutive days for the next four weeks.

Dynamic Warmup

Before you start, prime your muscles and nervous system with two minutes of this full-body move. Rest for 30 seconds and then repeat another two minutes. 

Dumbbell Squat to Shoulder Press: Hold a pair of dumbbells in front of your shoulders, with your arms bent and palms facing in. Stand tall with your feet shoulder-width apart. Brace your core and lower your body as far as you can by driving your hips back and bending your knees. Stand up and then forcefully extend your hips to push the dumbbell straight overhead. Pause, and then return to the start. Watch a video tutorial 

Increase Explosive Power

This plan targets the fast-twitch muscle responsible for higher jumps and fast sprints. Do three sets and three reps of each move. Rest for one minute between sets. 

1. Dumbbell High Pull: Grab a pair of dumbbells with an overhand grip and let them hang in front of your hips. Stand with your feet shoulder-width apart and push your hips back, lowering the weights like a reverse deadlift. Stop when the dumbbells pass below the knee, and in one explosive motion, straighten your hips, knees, and ankles, bend your elbows, and pull the dumbbells as high as you can. This power move also preps you for more advanced Olympic lifts. Watch a video tutorial here.

2. Dumbbell Muscle Clean: Grab a pair of dumbbells with your palms facing each other, and hold them in front of your hips. Stand with your feet shoulder-width apart, tighten your abdomen, and lower your body into a quarter squat by driving your hips back and bending your knees. In one explosive motion, straighten your hips and knees, and shrug your shoulders. Now pull the dumbbells as high as you can and punch your elbows under the weight — don't simply curl the weight up. Watch a video tutorial here.

3. Dumbbell "Squat" Clean: This exercise eliminates the wrist extension and sore wrists seen in the barbell version when you have poor mobility. Grab a pair of dumbbells with your palms facing each other, and hold them at arm's length at your sides. Stand with your feet shoulder-width apart. Brace your core and lower your body into a quarter squat by driving your hips back and bending your knees. In one explosive motion, straighten your hips and knees, and shrug your shoulders. Now pull the dumbbells as high as you can and as you punch your elbows under the weight, drop into a full squat. Stand up and repeat. Because you're dipping your body down as you're receiving the dumbbell, you should be able to use a heavier weight. Watch a video tutorial here.

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