Now in her mid-40s, Laurel has one clear priority: getting stronger. Her approach is straightforward—no filler, no wasted effort, and no emphasis on shrinking her body. The focus is intentional strength training that feels manageable, even with a packed schedule. That means efficient workouts, smart programming, and no spending endless hours at the gym. This week, she returns with a full-body dumbbell workout designed to build muscle without feeling overwhelming.
Watching the video, the workout is easy to follow from start to finish, especially since Laurel completes every movement alongside you. It genuinely feels like training with a friend. She clearly demonstrates proper form cues, including foot placement and back positioning, making it approachable even if technique isn’t your strong suit. When form starts to slip, she offers built-in modifications and includes intentional rest periods to keep everything sustainable. Now, let’s break it down.
One Session, One Complete Dumbbell Workout for Women Over 40
Full-body strength workouts are especially effective for women 40+ because they maintain lean muscle, support metabolism, enhance posture, and protect joint health—all while saving time. There’s no need for daily training or marathon gym sessions. What matters most is consistent strength work that challenges the body and allows proper recovery. Laurel suggests doing this routine two to three times weekly, paired with daily movement like walking and adequate protein intake to aid muscle repair.
How the Full-Body Workout Is Structured
This routine is built around controlled, purposeful movement. Each exercise emphasizes form over speed, steady breathing, and mindful execution rather than rushing through repetitions. The structure keeps the workout efficient while still delivering results.
- 5 compound exercises
- 10 repetitions per move
- 3 total rounds
- 1-minute rest between rounds
- Dumbbells only
Exercises Included in the Dumbbell Routine
Sumo Squat with Front Raise to Reverse Fly: Engages the glutes and inner thighs while strengthening the shoulders and upper back, supporting better posture.
Chest Press Crunch: Combines chest and core work, helping the body learn to stabilize effectively under load.
RDL to Reverse Lunge with Alternating Curl: Targets the posterior chain, including glutes and hamstrings, while challenging balance and arm strength.
Plank Row Rotate Press: A total-body stability movement that activates the core, back, shoulders, and arms.
Hollow Body Hold with Tricep Extensions: Strengthens the deep core while firing up the triceps for upper-arm support.
Strength Over Size, Every Time
As Laurel emphasizes, this routine isn’t about pursuing a smaller body. It’s about building strength with intention. The answer isn’t more cardio or eating less—it’s purpose-driven strength training done consistently. For more follow-along routines like this, you can explore Laurel’s fitness channel, where she regularly shares workouts designed to fit seamlessly into real life.
