How to work out with one dumbbell: a full-body home plan
To work out with one dumbbell, hold it in both hands at your chest for squats and other two-sided moves, and use it one side at a time for everything else: rows, presses, single-leg deadlifts and carries. Do 6–8 moves that cover a squat, a hinge, a push, a pull and a carry, 2–3 sets each, 2–3 times a week. When it gets light, slow the reps down, add reps, or switch to single-leg versions.
Below: which weight to buy if you'll only have one, how to hold it for each move, two full-body workouts, a 15-minute version, a 6-week plan, and how to keep getting stronger with a single light dumbbell. Written for women over 40 training at home.
Is one dumbbell enough?
For a beginner, yes, and for longer than most people expect. One dumbbell works every major muscle group if you choose the moves well. Many one-sided exercises are harder than their two-handed versions, because your trunk has to stop you leaning or twisting, which trains your core at the same time.
One dumbbell has limits. Your legs are much stronger than your arms, so a weight that's right for rows will feel light for squats within a few weeks. That's solvable (see "When one dumbbell gets too light"), and it's why a second, heavier dumbbell is usually the first thing worth buying later.
Which weight to pick if you only have one
Pick the weight for your bigger moves, not your smallest. A one-arm row and a goblet squat are the two you'll use most. A good one-dumbbell weight is one you can row 10–12 times with one arm and squat with 12–15 times held at your chest.
| Your starting point | One dumbbell to start | Notes |
|---|---|---|
| New to weights, or over 60 | 8–10 lb (4–5 kg) | Light enough for presses; you'll outgrow it for squats first |
| Some experience, or active | 12–15 lb (5–7 kg) | The most useful single weight for most women |
| Already lift regularly | 20–25 lb (9–11 kg) | Use it two-handed for presses until one arm can manage |
These are starting points, not rules. If you're not sure, our guide on how much weight a woman should lift has a simple rep test. An adjustable dumbbell solves the "one weight" problem altogether; our home strength equipment guide compares fixed and adjustable.
The ways to hold one dumbbell
| Hold | How | Use for |
|---|---|---|
| Goblet | Hold one end vertically at your chest, both hands cupped under the top bell | Squats, reverse lunges, step-ups |
| Suitcase | One hand, arm hanging at your side | Carries, split squats, step-ups (your trunk resists leaning) |
| Front rack | One hand, dumbbell resting at your shoulder | Presses, offset squats |
| Two hands, horizontal | Both hands on the handle | Romanian deadlifts, floor presses, overhead presses when one arm can't lift it |
| Across the hips | Lying down, dumbbell on your hip bones, hands steadying it | Bridges and hip thrusts |
| Between the feet | Lying face down, dumbbell squeezed between your feet | Hamstring curls (light weight only; hold it securely) |
The 10 best one-dumbbell exercises
1. Goblet squat
Goblet hold, feet just wider than hips. Sit back and down as far as you can with your chest up, then stand. Use a chair behind you to set the depth if your knees are sore. 3 × 10–15.
2. Romanian deadlift (two hands)
Hold the dumbbell horizontally in front of your thighs. Soft knees, push your hips back and slide the weight down your thighs to just below the knee with a flat back, then stand by squeezing your buttocks. 3 × 10–12.
3. One-arm row
One hand and knee on a chair or sofa, or one hand on a table with a staggered stance. Pull the dumbbell toward your hip, pause, lower slowly. 3 × 10–12 each arm.
4. Floor press
Lie on your back, knees bent. Press one dumbbell up from your chest, or use two hands if one arm can't. The floor stops your elbow, which protects shoulders. 3 × 8–12 each arm (or both hands).
5. Split squat, suitcase hold
Long stride, dumbbell in the hand on the same side as your back leg, other hand on a chair if you need balance. Lower the back knee straight down. 3 × 8–10 each leg.
6. One-arm overhead press
Stand or sit tall, dumbbell at your shoulder. Press straight up without leaning away. If your back arches, sit on a chair with your back supported. 2–3 × 8–10 each arm.
7. Glute bridge with the dumbbell on your hips
Weight on your hip bones, squeeze up to a straight line from knees to shoulders, hold 2 seconds. 3 × 12–15.
8. Suitcase carry
Hold it at your side and walk tall for 30–40 seconds without leaning, then switch hands. 3 rounds each side. A simple, very effective core exercise.
9. Reverse lunge, goblet hold
Step back, lower the back knee toward the floor, push through the front heel to return. Gentler on knees than forward lunges. 2–3 × 8 each leg.
10. Dead bug with the dumbbell held overhead
On your back, hold the dumbbell with both hands above your chest, knees bent at 90 degrees. Lower one leg toward the floor and back, keeping your lower back down. 2 × 6–8 each leg.
Workout A: full body, one dumbbell (about 25 minutes)
Warm up for 4 minutes: march on the spot, 10 arm circles each way, 10 bodyweight squats, 10 bridges.
| Move | Sets × reps | Rest |
|---|---|---|
| Goblet squat | 3 × 12 | 60 s |
| One-arm row | 3 × 10 each arm | 45 s |
| Floor press | 3 × 10 each arm | 45 s |
| Glute bridge, dumbbell on hips | 3 × 15 | 45 s |
| Suitcase carry | 2 × 30 s each side | 30 s |
Workout B: full body, one dumbbell (about 25 minutes)
| Move | Sets × reps | Rest |
|---|---|---|
| Romanian deadlift | 3 × 12 | 60 s |
| Split squat, suitcase hold | 3 × 8 each leg | 45 s |
| One-arm overhead press | 3 × 8 each arm | 45 s |
| Reverse lunge, goblet hold | 2 × 8 each leg | 45 s |
| Dead bug with dumbbell | 2 × 6 each leg | 30 s |
Do A and B on alternate training days, 2 or 3 times a week, with a day between. The last 2–3 reps of each set should feel hard but clean. Start with your weaker side on one-sided moves and match its reps on the other side.
A 15-minute one-dumbbell circuit
No time for the full workout? Set a timer for 15 minutes and go round this circuit with little rest, as many rounds as you can with good form (most people get 3–4):
- Goblet squat × 10
- One-arm row × 8 each arm
- Reverse lunge × 6 each leg
- Floor press × 8 each arm
- Suitcase carry, 20 s each side
More timed sessions are in our 15 minute workouts for women over 40.
When one dumbbell gets too light
This happens first on legs and hips. Before buying more, use these, roughly from easiest to hardest:
| Trick | How | Works best for |
|---|---|---|
| More reps | Go up to 15–20 reps, still ending 2–3 reps short of failure | Squats, bridges, rows |
| Slower lowering | Take 3–4 seconds on the way down | Everything |
| Pauses | Hold 2 seconds at the hardest point (bottom of the squat, top of the bridge) | Squats, bridges, split squats |
| 1½ reps | Go down, come halfway up, go down again, then all the way up = one rep | Squats, split squats |
| Go single-leg | Single-leg Romanian deadlift (hand on a counter), single-leg bridge, Bulgarian split squat with the back foot on a sofa | Legs and hips: roughly doubles the load per leg |
| Less rest | Cut rest to 30 seconds | Conditioning; less useful for strength |
When you can do 20 slow reps of a single-leg move with the dumbbell, it's time for a heavier one. Our dumbbell workout for women over 40 covers training with a pair.
A 6-week plan with one dumbbell
| Weeks | What you do |
|---|---|
| 1–2 | Workouts A and B, twice a week in total, 2 sets each. Learn each hold and keep your trunk still on one-sided moves. |
| 3–4 | Three sessions a week (A, B, A then B, A, B), 3 sets. Add 2 reps to any move that feels easy. |
| 5–6 | Three sessions. Add 3-second lowering to every move. Swap the goblet squat for a Bulgarian split squat and the Romanian deadlift for the single-leg version if both feel easy. |
If you'd rather not plan it yourself, the free 2-minute home strength quiz asks what equipment you have, plus your knees, back and time, and builds a 12-week plan around it.
Mistakes to avoid
- Leaning away from the weight. On presses and carries, stay upright; that's the core work.
- Only training your stronger side. Start with the weaker one and match reps.
- Swinging on rows. If your body jerks to lift it, slow down or brace on a table.
- Dropping it near your feet. Train on a mat or carpet, and set it down with control. Hex or rubber-coated dumbbells won't roll.
- Doing only arm moves. Squats, hinges and lunges use your biggest muscles; they're the core of the workout.
Questions people ask
Can you build muscle with one dumbbell?
Yes, if the sets are hard enough: close to the point where you couldn't do 2–3 more good reps. With light weights that means more reps and slower tempo. Our guide on building muscle after 40 explains how many sets a week.
What weight dumbbell should a woman over 40 buy first?
For most women who are starting out, 12–15 lb is the most useful single weight; 8–10 lb if you're new to lifting or over 60.
Is it bad to train one side at a time?
No. One-sided training is a normal part of most strength programs. It also shows you if one side is weaker, and trains your trunk to stay steady.
How many days a week should I do a one-dumbbell workout?
Two to three days, with a rest day between. The US Physical Activity Guidelines recommend muscle strengthening on at least 2 days a week.
Can I use a kettlebell or water jug instead?
Yes. A kettlebell works for every move here. A full gallon water jug weighs about 8 lb and works for squats, rows and carries.
A plan built around the equipment you have
The 2-minute home strength quiz asks about your equipment, knees, back and time, then shows the 12-week plan it builds, in sessions of about 15 minutes.
Take the quizMore plain guides on getting stronger at home: all our home strength guides.
Sources: US Department of Health and Human Services, Physical Activity Guidelines for Americans, 2nd edition, 2018. American College of Sports Medicine, Resistance training for health (ACSM information sheet). This guide is about exercise habits and is not medical advice; if a doctor or physical therapist has given you a programme, follow theirs.