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It’s packed with functional exercises that make everyday movements much easier.

Fun fact: All you really need to hit every one of your muscles from head to toe is a set (or two) of dumbbells. While high-tech equipment is fun, you can keep it simple and work your upper and lower body in one full-body dumbbell workout. (And just six moves!)

Dumbbells are one of the most widely available strength training tools, and they’re also incredibly easy to use, says Tina Tang, CPT, an NCSF-certified personal trainer and strength coach. You don’t need to tinker with machine settings or repeatedly load and remove weight plates. You can complete just about every exercise with them, which is why dumbbells are ideal for total-body strength sessions.

Meet the expert: Tina Tang, CPT, RKC, SFL is an NCSF-certified personal trainer, strength coach, and founder of Iron Strong Fitness. She focuses on helping women in middle age build strength.

When you prioritize full-body dumbbell workouts (like this one), you’ll get serious bang for your buck. A full-body session means you don't have to spend an hour or more on strength training specific muscle groups multiple times throughout the week, says Tang. In this case, you'll be done sweating in 40 minutes.

“Dedicated lower- and upper-body workout days tend to be more ideal for those who will be going to a gym more than three days a week and have the time to focus on the different muscle groups,” says Tang. What’s more, full-body workouts can lead to similar gains in muscle strength and size as split workouts for beginners, so long as the weekly training volume is the same, according to a 2021 study.

The six-move, full-body dumbbell workout programmed by Tang will train your body from head to toe. It features functional exercises that mimic movements you do daily and is designed to build strength in all your major muscle groups across multiple planes of motion, says Tang. She recommends completing the routine twice a week.

Time: 35-40 minutes | Equipment: dumbbells | Good for: Full body

Instructions: For each exercise, ​​perform three sets of 8 to 10 reps and adjust rest breaks according to your goals.

Pro tip: When deciding which weight to use for each exercise, think about your rating of perceived exertion (RPE), she suggests. You'll know you picked a weight that's heavy enough if your final three reps feel really challenging but you're able to complete with proper form, she notes.

Muscles worked: Quads, glutes, and hamstrings

Why it rocks: The front-racked squat is a fundamental exercise for lower-body strength *and* healthy aging, says Tang. Since the move calls on the major muscles in your lower half, you can use heavy weights and continuously jack them up as you get stronger. Plus, you do squats IRL on an everyday basis (anytime you stand up from the couch or crouch down to pet your dog). Practicing this movement pattern can help you continue to move with ease as you get older.

How to:

Muscles worked: Quads, glutes, and obliques Why it rocks: While a classic forward lunge tests your lower-body muscles and balance, this version takes the stability component up a notch thanks to the added twist, says Tang. The core rotation will also fire up your obliques, the muscles that run along the sides of your trunk.

How to:

Muscles worked: Delts, triceps, and biceps

Why it rocks: This dumbbell exercise not only tests your upper-body strength, but it also helps improve your daily functioning for years to come. “The ability to press weight overhead is crucial for strong aging,” says Tang. “Most people need help putting bags or boxes overhead, [so] it’s important for us to train this movement in our strength workouts.”

How to:

Muscles worked: Lats, rhomboids, and traps

Why it rocks: This move will put your back muscles, which are often neglected but play a key role in supporting your posture, through the wringer, says Tang. Since the alternating exercise targets just one side of your body at a time, it can also help you pinpoint and correct muscle imbalances, which can potentially lead to injury if left unchecked.

How to:

Muscles worked: Glutes and hamstrings

Why it rocks: This booty-building move gives you all the strength benefits of a single-leg deadlift, but the kickstand makes it a bit less of a balance test, so it’s perfect for beginners. Plus, it calls on your posterior chain muscles, aka the muscles along the back of your body, which aren’t challenged often in your everyday activities (hello, weakness!), says Tang.

How to:

Muscles worked: Core (primarily the obliques and rectus abdominis)

Why it rocks: Unlike static planks, this dynamic move challenges your core in multiple planes of motion, which can help improve your day-to-day functioning, says Tang. In fact, the powerful exercise mimics common activities like shoveling and picking up your kid. It also teaches you to hold a strong, stable core, which is essential for preventing injury.

How to:

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