Develop total-body strength and build maximum muscle mass with a simple set of dumbbells. Dumbbell training can be a valuable part of any lifter’s journey. They can help you add muscle mass, increase coordination, correct muscle imbalances, and even help you gain strength.

When it comes to muscle-strengthening exercise, focus on things like free weight and bodyweight exercises such as push-ups, squats and lunges. Your weekly workouts should engage all of the major muscles in your body. Don’t make the mistake of focusing only on the “beach muscles” that you can see in the mirror. You need to train your entire body, and you really need to challenge your muscles regardless of your routine.

We added the most common exercises to build muscle sustainably and safely to do at home or the gym. Many personal trainers will prioritise dumbbell or free weight exercises because they allow for more functional training. In other words, they allow for the freedom of movement that more closely mimics real-life actions.

The app contains over 15 workout programs crafted by validated industry fitness professionals. Each program contains weekly workout schedules and the difficulty will increase each week. With that many versatile workouts we can offer plans for beginners and intermediate level. We even have exercise plans that focus on just a single dumb bell. A bench is not required for most plans.

With a wide range of "Workouts of the Day" (WODs) you can still use this app without following a workout plan. And with our effective fitness challenges you will push and motivate yourself to become the best, healthiest version of yourself.

Weight-training recommendations don't differ between men and women. However, men may have a slightly different response to strength training than women. While women and men both experience increases in muscle strength in response to weight training, men often experience larger muscle mass gains.

Keeping a set at home is the perfect insurance policy against missed workouts. They'll support maintenance and even progression when you can't make it to the gym. In fact, a good workout may be just what you need to keep the gains coming, even if you do have access to a big gym. Our workout programs are 4 to 8 weeks long and have been designed and tested to build muscle and a great physique with only dumbbells.