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Low-Impact Dumbbell Exercises That Actually Build Strength (2025)

Person sitting on gym floor with dumbbells, wearing black leggings and gray shoes, holding a bottle. Orange and gray background.

By Amanda Boike Fitness


Featured Summary

Low impact doesn’t mean low effort. Build real strength with dumbbells 2-3 days/week using 2-4 sets of 6–12 reps at RPE 7–9 (leave ~0–3 reps in reserve). Expect noticeable strength changes in ~8–12 weeks. In Chicago, in-home personal training often runs ~$50–$150/hour. (Source: CDC; Thumbtack; Sports Medicine)


Why Low-Impact Strength Training?

If it feels like your body is telling you "please stop!!" during or after jumpy workouts, welcome. Low impact strength training is for you: more control, more muscle challenge, less screaming from your joints.


And yes, dumbbells are perfect for it, especially if you’re busy, peri/menopausal, already active, and want training that pays off in real life (stairs, luggage, groceries, feeling steady).


First: “Low impact” doesn’t mean “easy”


Low impact = you keep at least one foot (or stable base) on the ground. No jumping, no pounding, no “why does my knee sound like bubble wrap?”

But your muscles still need a reason to adapt. That “reason” is usually:


  • enough effort (intensity),

  • enough work (sets),

  • and enough consistency (weeks)


Public health guidelines back the basics: adults should get muscle-strengthening work at least 2 days/week. (Source: CDC) CDC


And the WHO puts it plainly:

“Adults should also do muscle-strengthening activities… on 2 or more days a week.” (Source: WHO) PMC

Why dumbbells are the sweet spot for midlife strength


Dumbbells are low impact by default. You choose the speed, range of motion, and stance. That’s huge when you’re training around cranky knees, sensitive shoulders, or a low-back that’s… opinionated.


Research in postmenopausal women consistently shows resistance training improves strength and fitness markers. (Source: González-Gálvez et al., 2024) PubMed


And bigger-picture evidence across many trials finds exercise training improves body composition outcomes in postmenopausal women-with resistance training showing stronger effects on muscle/lean mass outcomes compared to aerobic training alone. (Source: Khalafi et al., 2023) Frontiers


How hard should low impact feel? Use Rate of Perceived Exertion (RPE) + “reps in reserve”


Here’s the simplest rule that works:


Most working sets should land around RPE 7–9.That usually means finishing a set with ~0–3 reps in reserve (RIR). You could do a couple more reps with good form, but these last few reps should feel very challenging.


Why? Because “close to failure” seems to matter more for muscle growth than heroically face-planting into true failure.


  • A meta-analysis found no clear advantage to taking sets all the way to momentary muscular failure for hypertrophy. (Source: Refalo et al., 2023) PubMed


  • A newer dose-response meta-regression suggests muscle growth tends to increase as sets are terminated closer to failure, while strength gains appear similar across a wider range of RIR. (Source: Robinson et al., 2024) PubMed


One-sentence “conflict” takeaway: Some analyses say failure isn’t superior, while dose-response work suggests closer-to-failure helps hypertrophy- so I prioritize the meta-regression signal but keep it practical: train close, not reckless. (Source: Robinson et al., 2024; Refalo et al., 2023) PubMed+1


The joint-friendly “physics” that makes ABF workouts work


Low impact dumbbell training gets results when you increase muscle tension without piling on joint stress.


Your easiest levers:

  • Tempo: slower lowering (think 2–4 seconds down)

  • Range of motion: only the range you can own

  • Stability: add support (bench/chair/wall) to reduce wobble when needed

  • Leverage: goblet hold, suitcase hold, split stance-tiny changes, big demand


ACSM also supports progressive overload. In plain English: when you can exceed the rep target, increase the load- often ~2–10% depending on the lift and the person. (Source: ACSM Position Stand) PubMed


12 low impact dumbbell exercises (with zero chaos)


Choose 6–8 per session.


Lower body (strength + “life gets easier” payoff)

  1. Goblet Squat to Box/Bench

    Do: 2–4 sets × 6–12 reps @ RPE 7–9

    Cue: Sit back to the box, stand tall, ribs stacked over pelvis.


  2. Dumbbell Romanian Deadlift (RDL)

    Do: 2–4 × 6–12 @ RPE 7–9

    Cue: Hips back, shins mostly vertical, feel hamstrings load like a stretched rubber band.


  3. Supported Split Squat (hand on chair/wall)

    Do: 2–3 × 8–12/side @ RPE 7–9

    Cue: Use support to keep it knee-friendly and stable.


  4. Reverse Step-Down (off a sturdy step)

    Do: 2–3 × 6–10/side @ RPE 7–8

    Cue: Slow down; control the lowering like you’re defusing a tiny bomb.


  5. Dumbbell Glute Bridge (floor)

    Do: 2–4 × 8–15 @ RPE 7–9

    Cue: Exhale up, pause 1 second at the top.


Upper body (posture + carrying power)

  1. Dumbbell Floor Press

    Do: 2–4 × 6–12 @ RPE 7–9

    Cue: Elbows ~45° from ribs; pause lightly on the floor each rep.


  2. One-Arm Supported Row (hand on bench/chair)

    Do: 2–4 × 8–12/side @ RPE 7–9

    Cue: Pull elbow toward back pocket; don’t shrug your shoulder.


  3. Half-Kneeling One-Arm Press (or seated press)

    Do: 2–3 × 6–10/side @ RPE 7–8

    Cue: Squeeze glute of the down knee; keep ribs from flaring.


  4. Sidelying Shoulder Abduction (light dumbbell)

    Do: 2–3 × 10–15/side @ RPE 7–8

    Cue: Small range is fine; aim for smooth, not high.


Core + carries (the “my back feels supported” section)


  1. Suitcase Carry (one dumbbell)

    Do: 3–5 rounds × 20–40 seconds/side

    Cue: Stand tall; don’t lean- fight the side-bend.

  2. Dead Bug Hold with Dumbbell (optional)

    Do: 2–3 × 6–10 slow reps/side

    Cue: Low back stays heavy on the floor.


  3. Farmer Carry (two dumbbells)

    Do: 3–5 rounds × 20–40 seconds

    Cue: Quiet shoulders, steady steps.


A simple 3-day low impact dumbbell plan (home-friendly)

A 2024 systematic review in postmenopausal women calls out resistance training 3 days/week (often ~60 minutes) as a strong starting point for improving quality-of-life-related fitness parameters. (Source: González-Gálvez et al., 2024) PubMed


Day 1: Squat + Push

  • Goblet squat to box - 3 × 6–10

  • RDL - 3 × 6–10

  • Floor press - 3 × 6–12

  • Suitcase carry - 3 × 30 sec/side

  • Dead bug - 2 × 6–10/side


Day 2: Hinge + Pull + Knees-happy legs

  • Step-down - 3 × 6–10/side

  • Supported split squat - 2–3 × 8–12/side

  • One-arm row - 3 × 8–12/side

  • Sidelying shoulder abduction - 2 × 10–15/side


Day 3: Full-body (shorter, spicy, still low impact)

  • Goblet squat - 2–3 × 8–12

  • Glute bridge - 3 × 10–15

  • Half-kneeling press - 2–3 × 6–10/side

  • One-arm row - 2–3 × 8–12/side

  • Farmer carry - 3 × 30 sec


Rest: 60–120 sec between sets for big lifts.

Progression: When you hit the top of your rep range with good form, nudge load up (often ~2–10%). (Source: ACSM Position Stand) PubMed


“But I don’t want to hurt.” And you shouldn't. Use this pain monitor:


Low impact should feel like:

  • muscles: working

  • lungs: aware

  • joints: not angry


The American Heart Association’s guidance is refreshingly practical:

“One set of eight to 12 repetitions… to the point of fatigue, is usually sufficient.” (Source: American Heart Association) www.heart.org

If a joint pain spikes or lingers:

  • shorten range,

  • slow tempo,

  • add support,

  • swap the exercise.


Also: if you have chronic conditions, check with your clinician about what’s appropriate.


Results timeline: what’s realistic (and motivating)

  • Weeks 2–4: you feel more coordinated; daily tasks feel smoother.

  • Weeks 6–8: strength jumps become obvious (especially in squats/hinges).

  • Weeks 8–12: visible “tone/definition” changes are more common if you’re consistent and training hard enough.


This is why we track performance:

  • reps at a given weight

  • total sets completed

  • RPE/RIR accuracy

  • how stairs, hills, and carrying feel


Chicago note: why in-home coaching can be a cheat code


If your biggest barrier is time, setup, or decision fatigue, an in home personal trainer Chicago can be the difference between “I should” and “I did.”

Cost-wise, Chicago in-home personal training rates are around $50–$150/hour.


In neighborhoods like Lakeview or Lincoln Park, that convenience can matter even more when winter arrives and your motivation tries to migrate south.


FAQ (People Also Ask)


1) What are low impact strength exercises?

Low impact strength exercises train muscles without jumping or pounding. Think controlled squats, hinges, presses, rows, carries- your feet stay grounded.


2) Are dumbbells considered low impact?

Yes. Dumbbells are inherently low impact because you control speed, range, and stability- making them easy to scale.


3) Can you build muscle with low impact workouts?

Yes, if sets are challenging. Muscle growth improves as sets get closer to failure, without requiring true all-out failure every time. (Source: Robinson et al., 2024; Refalo et al., 2023) PubMed+1


4) How many days per week should I strength train in perimenopause/menopause?

Minimum: 2 days/week for muscle-strengthening per public health guidance. (Source: CDC; WHO) CDC+1 Many people do great with 3 days/week for strength and consistency. (Source: González-Gálvez et al., 2024) PubMed


5) What RPE should I use for strength training?

Aim for RPE 7–9 on most work sets (leave ~0–3 reps in reserve). That’s hard enough to drive results while staying joint-friendly.


6) How heavy should my dumbbells be to see results?

Choose a weight that puts you in your rep range with RPE 7–9 by the end of the set. If you can do 12 reps and feel like you could do 8 more, it’s too light (for that movement).


7) What are the best low impact dumbbell exercises for knees?

Start with box squats, supported split squats, step-downs (low height), and RDLs, then progress range and load slowly.


8) What if overhead pressing hurts my shoulders?

Swap to floor press, half-kneeling press with lighter load, and add sidelying shoulder abduction for controlled shoulder work. If pain persists, get assessed by a physical therapist.


9) How long should a dumbbell workout be?

Most people get strong with 30–60 minutes, especially when effort is high and rest is intentional. (Source: González-Gálvez et al., 2024) PubMed


10) How much does an in-home personal trainer cost in Chicago?

A common range is ~$50-150/hour in the Chicago area, with broader national averages around $40–$100/hour. (Source: Thumbtack) Thumbtack+1


Bottom line

If you want low impact dumbbell training to work, treat it like training- not a casual hangout with weights. Hit 2–3 days/week, push sets to RPE 7–9, progress gradually, and keep your joints calm with smart mechanics. (Source: CDC; WHO; ACSM; AHA; González-Gálvez et al., 2024; Khalafi et al., 2023; Refalo et al., 2023; Robinson et al., 2024) PubMed+7CDC+7PMC+7

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References

  1. Centers for Disease Control and Prevention (CDC). Adult Activity: An Overview (Dec 20, 2023). CDC

  2. World Health Organization (WHO). Physical activity (Be Healthy, Be Mobile initiative) (site © 2025). World Health Organization

  3. Bull FC, et al. (WHO). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine (2020). PMC

  4. American College of Sports Medicine (ACSM). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise (2009). DOI: 10.1249/MSS.0b013e3181915670 PubMed

  5. American Heart Association (AHA). Strength and Resistance Training Exercise (Jan 19, 2024). www.heart.org

  6. Robinson ZP, et al. Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Medicine (2024). DOI: 10.1007/s40279-024-02069-2 PubMed

  7. Refalo MC, et al. Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Medicine (2023). DOI: 10.1007/s40279-022-01784-y PubMed

  8. Khalafi M, et al. The effects of exercise training on body composition in postmenopausal women: a systematic review and meta-analysis. Frontiers in Endocrinology (2023). DOI: 10.3389/fendo.2023.1183765 PubMed

  9. González-Gálvez N, et al. Resistance training effects on healthy postmenopausal women: a systematic review with meta-analysis. Climacteric (2024). DOI: 10.1080/13697137.2024.2310521 PubMed

  10. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). Health.gov

  11. Thumbtack. Personal Trainers in Chicago, IL — cost estimates (accessed 2025). thumbtack.com

 
 
 

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