This full body strength workout feels like a proper gym session. But you’re doing it at home with a set of dumbbells.
I love this workout because of the way it’s structured. It’s not your typical “do 3 sets of the same exercise and move on.” Instead, we work through straight sets using variations of each movement — so you’re targeting the same muscle group three times, but in three different ways. Same muscles, different stimulus. And that makes it so much more interesting.
Take the deadlifts in Block 1. First set: a regular deadlift. Second set: a one and a half deadlift — so you hinge all the way down, come halfway up, hinge back down, then stand all the way up. Third set: a kickstand deadlift — one foot slightly back, loading the front leg more heavily. Same muscle group hit three different ways. By the time you’ve done all three your posterior chain is absolutely switched on.
We do that across every muscle group in Block 1. Then Block 2 shifts into a circuit of accessory work — the kind of stuff that fills in the gaps and keeps everything balanced. Block 3 closes with a core finisher that earns its place at the end.
You’ll finish feeling strong. Capable. Not smashed. That’s the goal every time.
What You’ll Gain From This Workout
✔️ Build lean muscle at home
✔️ Challenge every major muscle group
✔️ Improve strength and stability
✔️ Increase time under tension for better muscle development
✔️ Train efficiently with minimal equipment
✔️ Finish feeling strong instead of exhausted
Workout Overview
| 🔥 Workout Style | Progressive Straight Sets + Accessory Circuit + Core Finisher |
| ⏱ Duration | 60+ minutes |
| 🧱 Format | Block 1: Straight Sets | Block 2: Circuit | Block 3: Core |
| 📊 Work Intervals | 50/20 (Block 1) → 45/15 x2 rounds (Block 2) → 30/15 x2 rounds (Block 3) |
| 🏋🏻♀️ Equipment | Dumbbells (5kg, 7kg, 10kg) |
| 💪 Focus | Strength • Progressive Overload • Accessory Work • Core |
| 🔥 Calories | ~445 calories |
Why This Full Body Strength Workout Works
Progressive Strength Training
Instead of repeating the exact same exercise multiple times, you’ll perform variations of the same movement pattern.
The result?
More muscle recruitment, more time under tension, and a more engaging workout experience.
Full Body Muscle Building
Every major muscle group is trained through compound exercises including deadlifts, squats, rows, presses, lunges and glute work.
Accessory Work That Fills The Gaps
The second block focuses on supporting muscles that help improve posture, stability and overall strength.
Core Training That Complements Strength Work
The final block challenges your core through multiple movement patterns designed to improve strength, stability and control.
Ideal For Women Over 40
Strength training becomes increasingly important as we age. Building muscle supports metabolism, bone density, balance and long-term health.
The Workout
Block 1 — Progressive Straight Sets | 50 secs work / 20 secs rest
Seven muscle groups, three exercises each. Each group uses a different variation of the same movement pattern — so you’re building on the exercise, not just repeating it.
Group 1 — Deadlifts
1️⃣ Deadlift
2️⃣ 1 1/2 Deadlift
3️⃣ Kickstand Deadlift
Group 2 — Shoulders
1️⃣ Alt Shoulder Press
2️⃣ Arnold Press
3️⃣ Clean to Push Press
Group 3 — Goblet Squats
1️⃣ Goblet Squat
2️⃣ 1 1/2 Goblet Squat
3️⃣ Goblet Squat Clean
Group 4 — Rows
1️⃣ Rotating Bentover Row
2️⃣ Row Hold + Rotating Row (L) side
3️⃣ Row Hold + Rotating Row (R) side
Group 5 — Lunges
1️⃣ Goblet Reverse Lunge
2️⃣ Reverse Lunge to Side Squat (L) side
3️⃣ Reverse Lunge to Side Squat (R) side
Group 6 — Chest
1️⃣ Rotational Chest Press
2️⃣ Hex Press
3️⃣ Hold Up Bridge Chest Press
Group 7 — Glutes
1️⃣ Glute Bridge
2️⃣ Frog Pumps
3️⃣ SL Glute Bridge
* 1 min rest before Block 2
Block 2 — Accessory Circuit | 2 Rounds | 45 secs work / 15 secs rest
Eight exercises targeting the muscles that complement your Block 1 compound work. Two full rounds.
1️⃣ Standing Alt Hammer Curl
2️⃣ Squat to Curl
3️⃣ Alt Rear Delt Fly
4️⃣ Tall Kneeling Pallof Press
5️⃣ Half Kneeling Windmill (L) side
6️⃣ Half Kneeling Windmill (R) side
7️⃣ Bridge Tricep Extension
8️⃣ Chest Fly with Leg Lower
* 1 min rest before Block 3
Block 3 — Core Finisher | 2 Rounds | 30 secs work / 15 secs rest
Six core exercises to close out the session strong. Two rounds, bodyweight only.
1️⃣ Knee to Elbow Crunch
2️⃣ Side V Crunch (R) side
3️⃣ Side V Crunch (L) side
4️⃣ Crisscross Scissors
5️⃣ Plank with Arm Reach
6️⃣ Plank Knee to Elbow with Leg Lift
🔥 Workout Complete — Burn ~445 Calories
Trainer Tips
✔️ Choose weights that challenge you in the final 10 seconds of each set. If you’re cruising through, go heavier.
✔️ Take the full rest periods, especially between groups in Block 1. This is strength work, not cardio.
✔️ Focus on the variation in each group — the 1 1/2 reps and the kickstand variations are where a lot of the magic happens.
✔️ If the core finisher feels like too much at the end, reduce to 1 round and build up from there.
Who This Workout Is Perfect For
This workout is ideal for:
- Women over 40
- Perimenopausal women looking to build muscle
- Anyone wanting a gym-style strength workout at home
- Intermediate exercisers
- Women looking to improve strength without high-impact training
- Anyone wanting an efficient full body workout using dumbbells only
FAQ
Is this suitable for perimenopause?
Yes. Progressive strength training is one of the most important things you can do during perimenopause. This session builds muscle, supports bone density and improves metabolism without excessive cardio that can spike cortisol.
What makes this different from regular straight sets?
This full body strength workout uses variations of each movement pattern. Instead of repeating the same exercise three times, we use three variations of each movement. Same muscle group, different angle, different challenge. More interesting to do and more effective for results.
What weights should I use?
I used 5kg, 7kg and 10kg. Choose weights where the last 10 seconds of each set feel hard but your form stays clean. You’ll want two or three different weights — heavier for compound movements, lighter for accessory and core work.
Can a beginner do this workout?
With modifications, yes. Start lighter and take the full rest periods. The format is consistent throughout so once you’ve done the first group the rest follows the same structure.
How many calories does it burn?
Approximately 445 calories. Set your watch to “Traditional Strength Training” for a personalised reading.
How often should I do this workout?
Once a week works well as your main full body strength session. Pair it with shorter or lighter sessions on other days.
Do I need a gym?
No. Dumbbells and a mat. That’s it.
Save This Workout
Want a fully interactive workout card with every exercise and fillable weight tracking fields?
👉 1 Hour Full Body Strength Workout Card
What to Try Next
👉 30-Min Full Body Strength and SIT Hybrid Workout for Women 40+
👉 40-Minute Metabolic Dumbbell Workout | Power + Strength
👉 35-Minute Full Body Strength Workout | Compound Lifts with Dumbbells
Drop a 💪 in the comments when you finish. I read every single one.
See you in the next one.
Penny x
