Strong Start: 12-Week Dumbbell Training Plan

Written By Carly Montuani

Strong Start is a beginner-friendly, 12-week strength training program designed to help you build confidence, improve full-body strength, and create a consistent workout routine—using just dumbbells.

Program Structure

You’ll follow three workouts per week:

  • Lower Body

  • Upper Push

  • Upper Pull
    Each session ends with a core finisher for complete, balanced training.

The plan progresses through three phases:

  • Phase 1: Form First – Focus on proper movement and building a mind-muscle connection.

  • Phase 2: Build Strength – Shift to heavier weights and fewer reps to increase strength.

  • Phase 3: Focus & Fire – Use supersets and time-under-tension to boost endurance and body awareness.

Why It Works

  • Progressive: Builds intensity each phase

  • Accessible: Just dumbbells and space to move

  • Sustainable: Encourages long-term habits

  • Flexible: Great for remote coaching or customizing to your goals

If you’re ready to start—or restart—your fitness journey, Strong Start offers the structure and support you need to stay consistent and feel strong.

Carly Montuani
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