Building your body is often far simpler than it appears. Overly complex fitness routines may have put you off the gym before, but once you’re ready to commit and stay consistent, you’ll likely find that getting started is refreshingly straightforward. The key is following a clear, well-structured plan built around essential movements using equipment that’s easy to access almost anywhere.
This practical approach is exactly how strength and performance coach Kurt Ellis, C.S.C.S. designs his programs. His goal is to give beginners and those returning to training the right tools to establish long-term fitness habits and confidently work toward meaningful results.
Below, Ellis outlines four fundamental exercises that form a strong base for effective workouts. Each movement uses dumbbells only, making them suitable for nearly any training environment while helping you develop a stronger, more capable body.
After 70 It’s Not Walking or Gym Sessions This Specific Movement Pattern Truly Upgrades Healthspan
The Four Essential Dumbbell Exercises
WHY: This foundational hinge movement sets the standard for strength training. According to Ellis, it prepares your body to safely lift heavier loads while targeting the hamstrings, glutes, and mid-back.
HOW TO DO IT:
- Hold a dumbbell in each hand, keeping them close to your sides. Pull your shoulders back, brace your core, and squeeze your glutes.
- Begin pushing your hips backward as you lower your torso, taking about two seconds on the descent. Keep the dumbbells close to your shins without letting them drift forward.
- Pause briefly at the bottom, then stand back up with slightly more speed than the lowering phase.
SETS AND REPS: 3 to 4 sets of 6 to 8 reps
Chest-Supported Row
WHY: Using a bench for rowing removes strain from the lower back, a common weak point in bent-over variations. This allows you to focus fully on the mid and upper back muscles while also improving grip strength, an important marker of long-term health.
HOW TO DO IT:
Skipping the Gym for Walking Works Only If You Walk Continuously 30 Minutes at 5 Kilometres Per Hour
- Set an incline bench at a 30 to 45 degree angle.
- Grab a pair of dumbbells and straddle the bench with your chest supported, keeping your head off the pad.
- Plant your feet firmly on the floor and let your arms hang, allowing your shoulder blades to slightly round forward.
- Pull your elbows back to lift the dumbbells toward your chest, squeezing your shoulder blades together.
- Lower the weights slowly, letting your shoulder blades spread to achieve a full stretch.
SETS AND REPS: 3 to 4 sets of 8 to 12 reps
Goblet Squat
WHY: Starting with goblet squats challenges the quads, glutes, and core while teaching proper sitting and standing mechanics, making it an excellent movement for building strong fundamentals.
HOW TO DO IT:
- Stand with feet slightly wider than shoulder-width apart, holding a dumbbell at chest height with both hands and elbows raised.
- Turn your toes out slightly, engage your mid-back, and brace your core to maintain balance throughout the movement.
- Push your hips back and bend your knees to lower into a squat, aiming for just below parallel or a depth that suits your mobility.
- Drive your knees outward to prevent them from collapsing inward and keep tension in your core and shoulders.
- Push through the floor and squeeze your glutes to return to standing.
SETS AND REPS: 3 to 4 sets of 8 to 12 reps
Dumbbell Bench Press
WHY: Developing pushing strength is essential. This movement targets the chest, shoulders, and triceps, contributing to balanced upper-body strength that’s more valuable than many people realize.
HOW TO DO IT:
- Lie back on a flat bench holding dumbbells at chest level. Press your shoulders into the bench and tighten your abs and glutes.
- Keep your feet flat on the floor as you press the weights straight upward, maintaining vertical forearms.
- Lower the dumbbells toward your ribcage, avoiding excessive elbow flare.
