You Only Need 2 Days a Week: My Home Dumbbell Workout for Women Over 50
Rachel Felber, MD
138,287 views
You asked me to turn the knee video into an actual plan. This is the plan — two full-body strength workouts you can do at home, with nothing but a couple of pairs of dumbbells and a chair.
12 exercises (6 per session), every one of them with at least two versions so you can find the one that fits you today, plus the sets, the reps, and the rest between sets — and the rest is the part almost everybody gets wrong.
Want to learn how to build your own program — based on your unique history, injuries, goals, preferences, and equipment? That's Your First Strength Program, the workbook I mention in this video. https://www.rachelfelber.com/your-fir....
I'm Dr. Rachel Felber, an ER physician and a health and strength coach for women. No trends, no fads, no extremes. Muscle is medicine.
⏱️ TIMESTAMPS
00:00 – The Plan You Asked For
00:25 – What’s Inside: 2 Workouts, 12 Exercises
01:02 – Before You Start
01:28 – The Only Equipment You Need
02:26 – How the Two Workouts Work Together
02:49 – Why There’s Not a Single Crunch in Here
Workout A
03:45 – A1. Squats
04:31 – A2. Step-Ups
05:20 – A3. Hip Hinge (Skip If You Have Back Issues)
07:10 – A4. Single-Arm Row
08:17 – A5. Pullover
09:01 – A6. Chest Press
10:04 – Workout A Recap
Rest & Training Intensity
10:19 – The Mistake Almost Every Woman Makes
11:01 – How Hard Should Your Sets Feel?
11:58 – How Long to Rest Between Sets
12:43 – Why This Counts as Cardio, Too
Workout B
13:33 – B1. Split Squats
15:10 – B2. Suitcase & Farmer’s Carry
16:14 – B3. Glute Bridges
18:18 – B4. Bent-Over Row
19:10 – B5. Overhead Press
20:09 – B6. Reverse Fly
21:30 – Workout B Recap
Building Your Strength Plan
21:40 – Is Two Days a Week Really Enough?
22:17 – The 3 Conditions: Protein, Sleep, Progression
22:50 – Your First Strength Program
23:47 – How Many Reps and Sets?
25:54 – The Whole Plan in 90 Minutes a Week
26:59 – Get the Free 2-Day Plan
27:18 – Tell Me When You’ll Start
🎁 FREE — START TODAY
🏋️ THE 2-DAY HOME STRENGTH PLAN: Both workouts — every exercise with all its versions and progressions, the sets, the reps, and the rest times.
https://www.rachelfelber.com/home-wor...
🦵 FOR KNEE PAIN: THE 5 SWAPS AT A GLANCE. The guide from the knee video. What not to do, what to do instead, and why.
https://www.rachelfelber.com/knees
🏋️ THE EXERCISE LIBRARY: A compilation of my favorite exercises, arranged by body part and movement type.
https://www.rachelfelber.com/exercise...
🥩 THE PROTEIN GUIDE: How much you actually need after 50, and where to get it without living on chicken breast.
https://www.rachelfelber.com/free-pro...
_____________________________
📚 IF YOU WANT MORE GUIDANCE
💪 YOUR FIRST STRENGTH PROGRAM
The one I mention in this video. It walks you through building a strength plan around your own schedule, your equipment, your injuries, and your experience — so you finish it holding a program made for you, not for “everybody.”
https://www.rachelfelber.com/your-fir...
📘 YOUR METABOLIC REBOOT
My book. Nutrition, protein, training, movement, sleep, stress — the whole approach in one place. Note: This is a digital product, not a hardcopy.
https://www.rachelfelber.com/book
🩺 THE STRATEGY SESSION
One-to-one with me. Your labs, your body composition, your history and your goals, turned into a precise plan built for you.
https://www.rachelfelber.com/the-stra...
⭐ MY FAVORITES
🥤 PYCEY — THE CREATINE I USE
5g of creatine in a single stick that fizzes into a sparkling strawberry lemonade. Completely clean ingredient list, zero sugar, third-party tested, made in the USA — and no scooper, no clumps, no shaker bottle. I'm a PyCey partner and this is an affiliate link. 20% off your first order with code RACHEL:
https://www.pycey.com/discount/rachel...
🍫 LINEAGE PROVISIONS
I LOVE these protein bars. Every single ingredient is an actual food - NO additives, no fake sugars. Plus, the protein:calorie ratio is excellent. Affiliate link: 15% off with code RACHEL15:
https://lineageprovisions.com/RACHEL15
▶️ WATCH NEXT
Bad Knees? Don't Stop — Do These 5 Leg Exercises Instead
Your Knees Are Not Wearing Out — Do This I...
If I Were Over 50, These Are the Only 7 Exercises I'd Do
If I Were Over 50, These Are the Only 7 Ex...
📩 NEWSLETTER — one email a week, only the good stuff
https://www.rachelfelber.com/#newslet...
📸 INSTAGRAM
Instagram: dr.rachelfelber
⚠️ This video is general education, not medical advice. I'm a doctor, but I'm not your doctor. I don't know your history, your injuries or your imaging. If a clinician who has examined you has told you not to do a particular movement, that overrides anything here. If a movement hurts, or feels unsafe to you, don't do it.
#homeworkout #strengthtrainingover50 #dumbbellworkout #womenover50 #menopause #womenshealth #beginnerworkout #kneepain #muscleismedicine
20 Comments
progressive overload
2 dumbbells
Workout A- 40 mins (3 minutes rest after a set)
3 sets per exercise
1 set - 6-15 reps
1. Squat with dumbbells
2. Step up - increase the height or with weights
3. Hip hinge - soft knees - body weight or with weights
4. Single arm row with dumbbells
5. Pull over
6. Chess press
Workout B -
1. Split squats
2. Suitcase carry or farmers carry
3. Glute bridges
4. Bent over row
5. Overhead press
6. Reverse fly
Important notes:
1. Heavy for you
2. Progressive overload
3. Enough protein and calories
4 Enough quality sleep
I appreciate the information you shared. I am committed to doing this workout at least twice a week before I get ready for work. I am sick and tired of being sick and tired. No more excuses.
Thank you 🙏🏿
You Only Need 2 Days a Week: My Home Dumbbell Workout for Women Over 50
Rachel Felber, MD
138,287 views
You asked me to turn the knee video into an actual plan. This is the plan — two full-body strength workouts you can do at home, with nothing but a couple of pairs of dumbbells and a chair.
12 exercises (6 per session), every one of them with at least two versions so you can find the one that fits you today, plus the sets, the reps, and the rest between sets — and the rest is the part almost everybody gets wrong.
Want to learn how to build your own program — based on your unique history, injuries, goals, preferences, and equipment? That's Your First Strength Program, the workbook I mention in this video. https://www.rachelfelber.com/your-fir....
I'm Dr. Rachel Felber, an ER physician and a health and strength coach for women. No trends, no fads, no extremes. Muscle is medicine.
⏱️ TIMESTAMPS
00:00 – The Plan You Asked For
00:25 – What’s Inside: 2 Workouts, 12 Exercises
01:02 – Before You Start
01:28 – The Only Equipment You Need
02:26 – How the Two Workouts Work Together
02:49 – Why There’s Not a Single Crunch in Here
Workout A
03:45 – A1. Squats
04:31 – A2. Step-Ups
05:20 – A3. Hip Hinge (Skip If You Have Back Issues)
07:10 – A4. Single-Arm Row
08:17 – A5. Pullover
09:01 – A6. Chest Press
10:04 – Workout A Recap
Rest & Training Intensity
10:19 – The Mistake Almost Every Woman Makes
11:01 – How Hard Should Your Sets Feel?
11:58 – How Long to Rest Between Sets
12:43 – Why This Counts as Cardio, Too
Workout B
13:33 – B1. Split Squats
15:10 – B2. Suitcase & Farmer’s Carry
16:14 – B3. Glute Bridges
18:18 – B4. Bent-Over Row
19:10 – B5. Overhead Press
20:09 – B6. Reverse Fly
21:30 – Workout B Recap
Building Your Strength Plan
21:40 – Is Two Days a Week Really Enough?
22:17 – The 3 Conditions: Protein, Sleep, Progression
22:50 – Your First Strength Program
23:47 – How Many Reps and Sets?
25:54 – The Whole Plan in 90 Minutes a Week
26:59 – Get the Free 2-Day Plan
27:18 – Tell Me When You’ll Start
🎁 FREE — START TODAY
🏋️ THE 2-DAY HOME STRENGTH PLAN: Both workouts — every exercise with all its versions and progressions, the sets, the reps, and the rest times.
https://www.rachelfelber.com/home-wor...
🦵 FOR KNEE PAIN: THE 5 SWAPS AT A GLANCE. The guide from the knee video. What not to do, what to do instead, and why.
https://www.rachelfelber.com/knees
🏋️ THE EXERCISE LIBRARY: A compilation of my favorite exercises, arranged by body part and movement type.
https://www.rachelfelber.com/exercise...
🥩 THE PROTEIN GUIDE: How much you actually need after 50, and where to get it without living on chicken breast.
https://www.rachelfelber.com/free-pro...
_____________________________
📚 IF YOU WANT MORE GUIDANCE
💪 YOUR FIRST STRENGTH PROGRAM
The one I mention in this video. It walks you through building a strength plan around your own schedule, your equipment, your injuries, and your experience — so you finish it holding a program made for you, not for “everybody.”
https://www.rachelfelber.com/your-fir...
📘 YOUR METABOLIC REBOOT
My book. Nutrition, protein, training, movement, sleep, stress — the whole approach in one place. Note: This is a digital product, not a hardcopy.
https://www.rachelfelber.com/book
🩺 THE STRATEGY SESSION
One-to-one with me. Your labs, your body composition, your history and your goals, turned into a precise plan built for you.
https://www.rachelfelber.com/the-stra...
⭐ MY FAVORITES
🥤 PYCEY — THE CREATINE I USE
5g of creatine in a single stick that fizzes into a sparkling strawberry lemonade. Completely clean ingredient list, zero sugar, third-party tested, made in the USA — and no scooper, no clumps, no shaker bottle. I'm a PyCey partner and this is an affiliate link. 20% off your first order with code RACHEL:
https://www.pycey.com/discount/rachel...
🍫 LINEAGE PROVISIONS
I LOVE these protein bars. Every single ingredient is an actual food - NO additives, no fake sugars. Plus, the protein:calorie ratio is excellent. Affiliate link: 15% off with code RACHEL15:
https://lineageprovisions.com/RACHEL15
▶️ WATCH NEXT
Bad Knees? Don't Stop — Do These 5 Leg Exercises Instead
Your Knees Are Not Wearing Out — Do This I...
If I Were Over 50, These Are the Only 7 Exercises I'd Do
If I Were Over 50, These Are the Only 7 Ex...
📩 NEWSLETTER — one email a week, only the good stuff
https://www.rachelfelber.com/#newslet...
📸 INSTAGRAM
Instagram: dr.rachelfelber
⚠️ This video is general education, not medical advice. I'm a doctor, but I'm not your doctor. I don't know your history, your injuries or your imaging. If a clinician who has examined you has told you not to do a particular movement, that overrides anything here. If a movement hurts, or feels unsafe to you, don't do it.
#homeworkout #strengthtrainingover50 #dumbbellworkout #womenover50 #menopause #womenshealth #beginnerworkout #kneepain #muscleismedicine
Q2: What about a warmup? OMG I'm sorry I forgot to include this. The best warm-up is actually a couple light sets of the first exercise(s) of the workout. You don't need to warm up with cardio (although you can if you want - if you do, keep it gentle so you don't fatigue). You don't need to warm up with stretching - going through the full ranges of motion of the exercises for about 6-10 reps x2 LIGHT sets is the perfect dynamic stretch. Which exercises? If youre doing a split workout (just upper or lower body), just warm up for the first exercise. After that warm-up and that first exercise, you're plenty warm. If youre doing full body, do the 2 warm-up sets for each of the first UPPER body exercise and LOWER body exercise.
Q3: Doesn't 6 exercises x 3 sets each + 3 min rest between each set = more than 40 minutes? That's true! Tbh, most beginners arent totally depleting their energy during each set so likely wont need a full 3 minutes each time. But - if you really need to keep your workout to 40 min, you can always do 2 sets instead of 3 (for all or some exercises), OR you can just skip one of the exercises. This is meant to be a template, and you can use/change whatever suits you.
Get the full workout FREE right here, with the reps, sets, and rest times: https://www.rachelfelber.com/home-workout
And if you want to learn how to fish (and not just be handed the fish), check out my book that walks you through, step-by-step, how to put together your own plan based on everything that is unique to YOU: https://www.rachelfelber.com/your-first-strength-program
Now tell me WHAT DAY you're starting. Today? Tomorrow? Monday? Put it below. Writing it down is the commitment, and I'm going to come back and ask you how it went.