Beginner Dumbbell Strength Workout | FOR RUNNERS - The Run Experience

Intro: This is a quick summary of Beginner Dumbbell Strength Workout | FOR RUNNERS from The Run Experience. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Use two dumbbell sets: a heavier pair for lower‑body work and a lighter pair for upper‑body movements.
• Focus on shoulder‑retraction, a neutral spine, and a tight core throughout each exercise.
• Perform 10‑12 reps per movement, completing all reps before resting, and aim for 3 total rounds.
• The session is an endurance‑oriented circuit, so keep the tempo steady and recover only as needed between rounds.

Workout Example:

1. Weighted Curtsy Lunges – medium dumbbells, hip‑width stance, step back, knee stays behind toe, squeeze at the top (10‑12 reps each side).
2. Bent‑Over Rows – light dumbbells, hips hinged, shoulders back, pull elbows toward hips, avoid lower‑back arch (10‑12 reps).
3. Dumbbell Deadlifts – heavy dumbbells, slight knee bend, hinge at waist, slow descent, core tight, squeeze glutes on lift (10‑12 reps).
4. Reverse Flyes – light dumbbells, hinge at waist, thumbs up, elbows bent ~90°, pull arms out to side, squeeze shoulder blades (10‑12 reps).
5. Weighted Split Squats – heavy dumbbell, rear foot on bench/chair, front foot at 90° angle, keep knee behind toe, chest up, glute squeeze (10‑12 reps per leg).

Complete the circuit 3 times, resting briefly only if needed.

Closing Note: Give it a go today and feel the strength boost for your runs! Adjust the dumbbell weights to match your own paces in the Pacing app, and keep an eye on the full video for coaching cues and form tips. Happy training!

References

• Beginner Dumbbell Strength Workout | FOR RUNNERS - YouTube (YouTube Video)

Workout - Runner's Dumbbell Strength Routine

• 5min @ 10'00''/km
• 3 lots of:
  • 45s @ 0'45''/km
  • 45s @ 0'45''/km
  • 45s @ 0'45''/km
  • 45s @ 0'45''/km
  • 45s @ 0'45''/km
  • 1min 15s rest
• 5min @ 10'00''/km

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