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Start here: Review the Exercise Instruction Sheet before beginning this workout.
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| Workout Type | Equipment Needed | Duration | Difficulty |
|---|---|---|---|
| Full Body | Dumbbells | 30 min | Beginner |
Strength work twice a week is the single best thing you can do for the muscle and bone loss that ramps up in your 40s. This full-body session hits every major muscle group in 30 minutes using just a pair of dumbbells — no gym required.
| Exercise | Sets | Reps | Weight | RPE |
|---|---|---|---|---|
| Goblet Squat | 3 | 10-12 | ___ | ___ |
| Dumbbell Row | 3 | 10-12 | ___ | ___ |
| Dumbbell Floor Press | 3 | 10-12 | ___ | ___ |
| Romanian Deadlift | 3 | 10-12 | ___ | ___ |
| Standing Shoulder Press | 2 | 10-12 | ___ | ___ |
| Plank Hold | 2 | 30-45 sec | — | ___ |
<aside> 💡 Form Tip: On the Romanian deadlift, keep a soft bend in the knees and hinge from the hips — if you feel it in your lower back instead of your hamstrings, the weight is too heavy or the hinge isn't deep enough. Lighten the load before adding more.
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<aside> 🍗 Protein Pairing: Refuel with the Cottage Cheese Taco Bowl from Metabolism Boost Recipes — 38g of protein is right in range for what your muscles need to repair after this kind of session.
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Next time: if every set felt like an RPE of 6 or lower, add 5-10 lbs and try again.