A Simple 30-Minute Full Body Muscle Building Workout With Dumbbell Over 50

Full Body Muscle Building Workout With Dumbbell Over 50

If you’re looking to boost your strength, tone those muscles, and feel amazing, you’re in the right place. Today we are going to do a simple but effective 30-minute workout with dumbbells that will build muscle all over your body.

I know what you are thinking: “Building muscle? Isn’t that for the young ones?” You can always start getting stronger and feeling good about yourself at any time. So don’t think it’s too late. 

These exercises are designed to be especially challenging for us, the wonderful women who have lived a little longer and gained wisdom along the way. We will use dumbbells because they are simple to move and give us just the right amount of resistance to work those muscles.

The best part? You do not have to spend hours at the gym or buy expensive gear. You can make great progress toward your fitness goals with just 30 minutes a day, a pair of dumbbells, and a good mood.

Get your water bottle and your favorite workout clothes ready, and let us begin the journey to a healthier, stronger you!

Step-by-Step 30-Minute Full Body Muscle Building Workout With Dumbbell

The primary goal of this 30-minute full body muscle building workout with dumbbells is to build muscles. But how do we achieve this feat? By challenging ourselves, of course. 

With a variety of dumbbell weights ready, here are a set of exercises that will push you to your limits and help your muscles grow.

Warm Up

A full warm-up sets us up for success before we start the main part of our workout. A series of dynamic movements set to energizing music wake up sluggish muscles, improve circulation, and get our minds ready for the task at hand. 

Do not forget that preparation is the key to doing your best and avoiding getting hurt.

Check Out: 5 Minute Dance Warm-Up Workout For Women Over 50

Goblet Squat

This 30-minute full body muscle building workout starts with the goblet squat, a cornerstone exercise targeting the lower body while engaging the core and upper body for stability. 

Maintaining a wide stance while holding a dumbbell close to the chest helps keep the feet and knees in the right place. Once you get into a squat position, the descent works your quadriceps, hamstrings, and glutes. 

On the way up, you should focus on driving through your heels and keeping good form the whole time.

Lateral Raise

The lateral raise is the main upper body exercise that works the deltoid muscles, which are responsible for bringing the shoulder blades together. 

We lift the dumbbells to shoulder height with our palms facing down. This keeps the movement controlled and keeps the shoulder joint from being overworked. 

Following the right form is very important because we stress quality over quantity to get the most out of our muscles and lower our risk of injury.

Round 1, Set 1

The first round is a symphony of movement, with smooth transitions between exercises that work muscles and raise heart rate.

Every rep of static lunges, bent-over rows, or any other exercise brings us closer to our fitness goals and helps our minds and bodies connect more deeply.

Static Lunge

Start a static lunge with a dumbbell in each hand and your arms hanging by your sides. Take one step forward with one foot, keeping your knee above your ankle, standing tall with your feet hip-width apart.

Bend your knees, keeping your back straight and chest up. Lower your legs and pause, feeling the stretch.

Push through your front heel to straighten your front leg and restart.

Keep your movements steady throughout the workout. Repeat the movement on the other side, switching legs, and aim for equal repetitions.

The static lunge with a dumbbell challenges your legs and strengthens your arms. 

Bent over row

For a bent-over row, stand with your feet shoulder-width apart and a dumbbell in each hand. Bend forward from your hips with your back straight and chest up, letting the dumbbells hang in front of you.

Keep your elbows close to your body and squeeze your shoulder blades as you pull the dumbbells to your chest.

Slowly lower the dumbbells and repeat several times, focusing on form and control. Back muscles, posture, and upper body strength improve with bent-over rows.

Start at a comfortable weight and gradually increase. 

Round 2, Set 2

As we progress to the second round, the challenge intensifies, beckoning us to embrace the discomfort and push beyond our perceived limits.

With exercises like the upright row and deadlift commanding our attention, we hone in on proper technique, mindful breathing, and unwavering determination.

Remember, the magic happens outside our comfort zone.

Upright Row

To do an upright row, start by standing with your feet shoulder-width apart, holding a dumbbell in each hand.

Keep your palms facing your body and your arms straight down in front of you.

Then, slowly lift the dumbbells towards your chin, keeping your elbows higher than your wrists.

Squeeze your shoulder blades together as you lift the weights, then lower them back down slowly.

This exercise helps strengthen your shoulders and upper back muscles.


For a deadlift, begin by standing with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.

Keep your back straight and your knees slightly bent as you hinge at your hips, lowering the dumbbells towards the ground.

Feel the stretch in your hamstrings and glutes as you lower the weights. Then, push through your heels to return to a standing position, squeezing your glutes at the top.

This exercise targets your hamstrings, glutes, and lower back muscles.

Tricep Extension

To perform a tricep extension, start by holding a dumbbell in one hand and raising it overhead, keeping your elbow bent and close to your head.

Then, straighten your arm, lifting the dumbbell towards the ceiling. Keep your upper arm still and only move your forearm.

Lower the weight back down behind your head, feeling the stretch in your triceps, then repeat for several repetitions.

Switch sides and repeat with the other arm. This exercise helps tone and strengthen the backs of your arms.

READ ALSO: Effective Stretching Workouts to Improve Your Flexibility & Mobility

Round 3, Set 3: The Final Push

In the final round, we focus on our inner strength for one last push to win.

With each repetition, we go beyond what people think we can do and show that age is just a number when it comes to achieving great things.

As the last few seconds pass, we emerge victorious, our bodies tired but our spirits high.

Cool Down

As our workout comes to a close, we will have a well-earned cool-down, which will give us a chance to think about the journey and be thankful for it.

With mindful breathing and gentle stretches, we honor how strong our bodies are and enjoy the progress we have made.

Do not forget that fitness is a journey, not a destination. It is a journey through life that is full of growth and discovery.

Closing Thoughts

The 30-minute full body muscle building workout with dumbbells shows how powerful persistence, determination, and unwavering commitment can be. 

I created a workout plan for women over 50 that meets their specific needs and not only challenges the body but also feeds the soul. 

So, here’s to strong women! May we know them, be them, and move with them.

Explore More

Are you ready to take your fitness journey to the next level? Join us in the 14-day Glow-up Fitness Challenge and experience the transformative power of consistent exercise. With dedication and determination, you’ll discover newfound strength, vitality, and confidence.

Check out this full body dumbbell workout to step up your fitness goals: The Ultimate Full Body Dumbbell Workout for Women Over 50

Remember, every step you take brings you closer to a healthier, happier you. Keep moving, stay motivated, and embrace the limitless possibilities of your fitness adventure!

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea 🫖 (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you… Fabulous women over 50! With love and appreciation, thank you. 🙏🏻😘


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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs. After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life. Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.
Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.


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