30-Minute Hand Weight Workout (Only 1 Dumbbell Needed!)

This post may contain affiliate links.

Guys, I LOVE how this workout turned out! I put careful thought into choosing exercises that coordinate nicely with each other so you’d most effectively hit all your major muscle groups. Plus it’s all exercises that I actually enjoy doing, and I hope you will, too:


So, this is the 6th and final workout video I’ll be doing in this particular series. Each of the workouts in this series has been geared for beginners or active seniors, though more advanced exercisers can always benefit too… like in this workout, as an example, you’d just choose a heavier handweight. Hopefully you’ll continue to use all 6 workouts, as they each target something different. But I don’t just mean I hope you’ll do the workouts every so often. I created this series to encourage you to set a goal for yourself:

Do all 6 workouts each week for the next two months. THIS is my challenge to you.

After 8 weeks of that, you’re going to find yourself feeling (and likely even looking) differently: more strength, flexibility, coordination, balance, energy, and even better posture. When you’re interested in getting back into fitness, it can be overwhelming knowing where to start… well, I’ve made that easy for you. This is really all you need to get going.

Stef’s “Get Fit at Home” Workout Series:

#1: Posture Fixer-Upper Workout

#2: The Coordination-Building Workout

#3: Full-Body Resistance Bands Workout

#4: Low-Impact Cardio Aerobics

#5: Stress-Relief Stretching

#6: This one! Strength-building With One Dumbbell!


And hey….

I know things are stressful and scary and surreal right now, but that’s all the more reason we’ve just GOT to be fighting for our health. Do you know what the very best medicine is that can improve our overall health?! If you follow me then yes you do. Cuz I say it all the time:


I love y’all enough to keep nagging, even now. Be well all; we WILL get through this together. ❤️🙏

Comments, questions, and your thoughts are all welcomed below!

Rooting For You,

💪 Trainer Stef


After 15 years as an educator in both the public K-12 setting and the University level in Special Physical Education, Stef made the leap to her true passion… the fitness world. She’s currently a personal trainer and wellness coach specializing in seniors, medical conditions, and injuries. Stef loves running, cycling, and being “Mugga” to her two favorite mini-humans — Punky and Marshmallow. ❤️

    21 thoughts on “30-Minute Hand Weight Workout (Only 1 Dumbbell Needed!)

    1. Howard Kinns

      I am an 88yo man, normally fit and healthy, but now recovering from pneumonia and these exercises look very good to me. I work out three times a week with your exercises. Thanks a lot

      1. Stefany - Post author

        I’m so glad to hear my workouts have been useful for you, Howard! Glad to hear you’re on the mend, hope you’ll be good as new in no time. Be well and keep working out! xo

      1. Stefany - Post author

        No worries, the warmup is built right in! Warmups are to help us raise our core temp and loosen up our joints, so in all my workouts I put warm-up friendly (or easier) tasks up front. I’m so glad you enjoyed the workout! Stay strong, and keep exercising, Marilyn! xo

    2. Anne

      Day 1 of week 1 for me.
      Thanks for the motivation and clear instruction.
      I will let you know in mid-February how I made out.

      1. Stefany - Post author

        Fantastic!!! Great job, Anne, for committing to it. Stay strong, and keep me posted and I’ll be cheering you on, sister! xo

    3. Alan Hilkene

      Hi Stef. Just viewed your 1 dumbbell 33 minute.workout. I’m 88 + 6 months & lean but softer than I wish. Medical history 1) Have benign hypertension under control by lisinopril & 2) Stage 1 prostate cancer (family curse) deleted 6 years ago and under control by eligard injection. In Jan 3 1986, I started a full cycle Nautilis weight machine program and within 2 years was truly buff!! Good thing because on 1/4/1988, a 36 ton concrete mixer landed on our car & beat the crap out of me! My facebook site has pictures of the accident if you wish. Believe you can help if you approve me for starting, OK? Warm regards from FL.

    4. Sheila

      I love your workouts!! You are very calm and encouraging and easy to follow!! Thank you for taking the time to provide us with these helpful workouts! I hope you will continue to do so.

      1. Stefany - Post author

        Awww, thanks Sheila! I’m so glad they’re useful and you’re enjoying them. And thanks for the encouragement to make more, it’s been off my radar lately! I’ll get it back on there.Be well and keep exercising!!! xo

    5. Lyne

      Another EXCELLENT workout! Thank you for your generosity, Stefany. I had problems with my legs and the doctor nor the physiotherapist could figure it out. Friends said “try stretching” but it was all making it worst… that is… until I found your workouts for people like me. You are very clear in your explanations.

      1. Stefany - Post author

        So glad to hear this one worked for you too and you’re feeling better! Living with pain can be so hard, both mentally and physically… I’m thrilled my workouts have played a role in your healing. I’ll be rooting for you, and stay strong Lyne! xo

    6. Ruth Punt

      Thanks Stephanie! My husband and I have been doing your stretching exercises for Seniors which we like very much. Now we found more of yours and just tried the exercises with one dumbbell. You are an excellent trainer-very calm and encouraging. Thanks so much!!

      1. Stefany - Post author

        I’m so glad you tried the dumbbell workout too! How wonderful you and your husband exercise together. It certainly helps stay motivated! Be well, Ruth, and keep exercising!!! xo

    7. Sue

      It’s about time I thanked you for your safe, well thought out and fun routines. I’ve taught fitness for many years and have borrowed quite a few of your ideas for my classes. Thank you for sharing your knowledge and creativity.

      1. Stefany - Post author

        I’m so happy to hear it! Back when I taught regularly, I’d to the same thing… seek out other instructors for ideas and inspiration. It’s challenging to keep it fresh and interesting when you’re teaching every day, I get it! Be well, Sue! xo


    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Comment moderation is in use. Please do not submit your comment twice -- it will appear once we have had the chance to review it.