I’ve stayed consistent with exercise for more than 40 years, through three pregnancies and multiple injuries, and at 63, my goal is to keep moving without slowing down anytime soon. Group fitness has always been my comfort zone—I even taught aerobics during the 1980s and 1990s—because I enjoy the energy, structure, and sense of community. Last year, I added a personal trainer to my routine to get more customized strength work following a shoulder replacement. Still, despite all that experience, one challenge remained: finding the confidence and motivation to train alone in the weight room.
That’s why trying the Women’s Health+ Build & Burn series felt perfectly timed. My daughter Addison, an associate editor at Women’s Health, insisted I’d “absolutely crush” the dumbbell track—and she wasn’t wrong. Over the past year, I’ve been focused on getting stronger, lifting heavier, and learning to do it independently, without relying on my trainer. With the holidays and work demands piling up, I also needed something efficient and flexible that could fit into my schedule.
Choosing the Right Track for My Lifestyle
The Build & Burn series immediately stood out for its flexibility. It offers three tracks—dumbbell, barbell, and kettlebell—with four workouts per week. I chose the dumbbell option because it aligned best with my goals and the equipment I had access to at home and in my condo gym. While I regularly use barbells and kettlebells with my trainer, dumbbells made it easy to stay consistent without commuting to a full gym.
Armed with dumbbells and determination, I was excited to begin. Below are my honest takeaways and lessons after completing the Build & Burn dumbbell program.
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First Impressions of the Dumbbell Program
The plan follows a four-week structure with four workouts each week. As the weeks progress, exercises gradually become more challenging through increased reps or longer work periods. Each session includes a brief warmup, followed by the main lifts organized into supersets—three or four exercises performed back-to-back with no rest—then finished with an intense burnout finisher. You complete one superset for three rounds before moving on.
Day 4 quickly became my favorite because it leaned heavily into cardio and HIIT-style movements. These are exercises I might normally skip, so having them programmed in pushed me outside my comfort zone in a really satisfying way.
Weekly Workout Split
- Day 1: Upper body
- Day 2: Lower body
- Day 3: Total body
- Day 4: Conditioning and core
Getting started felt effortless. All I needed were dumbbells and a mat, both of which were readily available. Each workout stayed under 45 minutes, making it easy to fit in whenever I had time—often at the end of the day.
Quick Workouts, Big Impact
After just the first week, I was impressed by how time-efficient the workouts were. I kept my usual routine of a five-minute warmup on the elliptical before starting, but once I began lifting, everything flowed quickly since there were no long rest periods. In about 35 minutes, I felt fully worked and accomplished.
Compared to traditional gym sessions that can stretch to an hour or more, this structure kept me motivated during a hectic and stressful season. Even on days when I felt tempted to skip a workout, the program reminded me that I’d always feel better afterward.
Easy to Modify for Injuries and Experience
Because of my shoulder replacement, some movements aren’t ideal for me anymore—but the plan was easy to adjust. For example, I modified pushups by doing them on a bench to reduce shoulder strain. During chest presses, I adjusted my arm angle to stay pain-free while still targeting the correct muscles.
I also swapped out exercises when needed. Sprawls didn’t feel right, so I substituted planks. I replaced snatches with biceps curls, and swapped weighted jumping jacks for squat jumps. These changes allowed me to stay consistent without aggravating old injuries.
Despite past knee injuries, including torn ACLs and a knee replacement, I was pleasantly surprised that I didn’t need to modify any lower-body exercises. Lunges, skaters, and other dynamic movements were all doable—challenging, but manageable.
Confidence Gains After Four Weeks
Completing the program gave me a noticeable boost in confidence. I proved to myself that I could follow a structured strength training plan on my own, without a class or personal trainer. The workouts were clearly laid out, easy to follow, and still challenging—especially with my background in fitness and proper form.
I also appreciated that the schedule left room for other activities. Over the four weeks, I still attended a few cycling classes and trained with my personal trainer, even incorporating some Build & Burn exercises into those sessions.
Most importantly, I experienced clear strength improvements. Starting with lighter weights helped me ease in safely, but I progressed quickly. By the second and third weeks, weights that once felt heavy became manageable, which was incredibly motivating.
What I’ll Take Forward
Going forward, I plan to reuse many of the movements and training concepts from this program. Exercises like skaters, toe taps, and reverse lunges with a twist added variety, cardio, and core engagement. I also loved the superset-plus-finisher format, which was both challenging and enjoyable.
This program is an excellent option for anyone who doesn’t have access to a personal trainer. Beginners can start with lighter weights to focus on proper form and gradually build confidence and strength over time.
My Top 3 Tips for Build & Burn Success
1. Plan Ahead to Stay Motivated
The structured layout helped me stay committed during a busy holiday season. Knowing that each workout targeted a specific area—upper body, lower body, total body, or conditioning—removed the mental burden of planning. Scheduling workouts directly into my calendar made me far more likely to follow through.
2. Start Small and Progress Gradually
If you’re new to strength training or returning after an injury, doing something is always better than doing nothing. I began with lighter weights to protect my shoulder, then increased them quickly as my confidence grew. Choosing the right weight made the workouts feel both safe and effective.
3. Customize the Program to Fit Your Body
Modifying exercises was essential for me, and adding extra challenges kept things interesting. Some days I increased reps, added balance elements, or included extra core work. Tailoring the workouts ensured they stayed engaging and effective while meeting my needs.
A Program That Builds Strength and Confidence
The Women’s Health+ Build & Burn series helped me maintain strength and muscle during one of the busiest periods of my life. More importantly, it gave me the confidence to train independently and push myself in new ways. At 63, I rediscovered just how capable my body still is—and I left every workout feeling stronger than when I walked in.
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