Can You Do Les Mills Bodypump With Dumbbells

You want a strong, lean body, and you’ve heard about the great results from Les Mills BODYPUMP. But you don’t have a barbell and weight plates at home. So, can you do Les Mills BODYPUMP with dumbbells? Absolutely, you can. Using dumbbells is a fantastic and effective way to get the same muscle-sculpting, high-repetition workout at home.

This guide will show you exactly how to adapt the classic BODYPUMP formula for dumbbells. You’ll learn how to set up your equipment, choose the right weights, and follow the tracks. You can build serious strength and endurance without stepping foot in a gym.

The short answer is a resounding yes. The core principle of BODYPUM is high-repetition resistance training with light to moderate weight. The barbell is the traditional tool, but dumbbells work the same muscles, often with added benefits.

Dumbbells require more stabilization from your smaller supporting muscles. This can lead to better muscle balance and coordination. For home workouts, dumbbells are also more space-efficient and cost-effective than a full barbell set up.

What You’ll Need for Your Home BODYPUMP Setup

Getting started is simple. You don’t need a lot of fancy gear.

Dumbbells: An adjustable set is ideal. Look for one that lets you quickly change weights between tracks. If you have fixed dumbbells, a light, medium, and heavy pair will work.
A Sturdy Bench or Step: Essential for chest presses, step-ups, and tricep work. A aerobic step platform or even a stable ottoman can suffice.
Exercise Mat: For comfort during floor work like abs and back tracks.
Water Bottle and Towel: You will sweat.
The Workout: Access to a Les Mills On Demand subscription, or a pre-recorded BODYPUMP class to follow along with.

How to Choose the Right Dumbbell Weight

This is crucial. BODYPUMP uses high reps, so you must start lighter than you think.

For Beginners: Select a weight you can lift with good form for 50-60 repetitions. It should feel challenging by the last 10 reps, but not impossible.
The Test: For a track like squats, try doing 30 continuous reps with your chosen weight. If your form breaks or you can’t finish, go lighter.
Have Options Ready: Keep lighter and heavier dumbbells nearby. You’ll need less weight for shoulder tracks and more for legs, typically.

Adapting Each Major BODYPUMP Track for Dumbbells

Here’s your track-by-track conversion guide. Remember to follow the instructor’s timing and rep count.

1. Warm-up

Use very light dumbbells or no weight at all. Mimic the movements: shallow squats, shoulder rolls, and gentle lunges. The goal is to get blood flowing, not to fatigue your muscles.

2. Squats

Instead of a barbell on your shoulders, hold a single heavy dumbbell at your chest (goblet squat) or use two dumbbells held at your shoulders. Keep your chest up and squat deep. The goblet position actually helps improve your form.

3. Chest

Lie on your bench with a dumbbell in each hand. Perform your chest presses, flyes, and pullovers just as the instructor cues. Dumbbells give you a greater range of motion, which can enhance the muscle stretch.

4. Back

This is where you get creative. Replace barbell rows with bent-over dumbbell rows. For clean and presses, perform dumbbell cleans followed by a push press. You’ll need to focus on coordinating both arms separately.

5. Triceps

Lying tricep extensions, overhead tricep presses, and kickbacks are all easy to do with dumbbells. Often, these movements feel more natural with dumbbells than with a barbell.

6. Biceps

Simple. Use dumbbells for all your curls—alternating, simultaneous, or hammer. You can really focus on squeezing the muscle at the top of each curl.

7. Lunges

Hold dumbbells at your sides while performing static or alternating lunges. You can also do elevated lunges with your back foot on the bench for a greater challenge.

8. Shoulders

Use lighter dumbbells. Perform overhead presses, lateral raises, and front raises. The stabilization demand on your shoulder joints is higher, so prioritize form over heavy weight.

9. Core

You may use a light dumbbell for added resistance during crunches or Russian twists. Often, bodyweight is sufficient for this track after all the previous work.

10. Cooldown

Put the weights down completely. Follow the stretching routine to aid recovery and improve flexibility. This part is non-negotiable.

Key Benefits of Using Dumbbells for BODYPUMP

Corrects Muscle Imbalances: Each side works independently, preventing your dominant side from taking over.
Increased Range of Motion: You can often move more freely, leading to better muscle development.
Safety: Easier to drop a dumbbell safely if you fail a rep than a barbell on your chest.
Accessibility: A basic set of dumbbells is cheaper and takes up less room than a barbell, plates, and rack.

Common Mistakes to Avoid

Watch out for these pitfalls to keep your workout effective and safe.

Going Too Heavy: This is the biggest error. It leads to poor form and incomplete reps. Start light.
Neglecting Your Grip: Your forearms might fatigue faster. Use chalk or grips if needed, and ensure your wrists stay straight.
Forgetting to Adjust Weight Per Track: Don’t use the same dumbbells for squats and shoulders. Have a plan to switch quickly.
Rushing the Movements: Follow the music tempo. Control the weight down; don’t let gravity do the work.

Sample At-Home Dumbbell BODYPUMP Routine

Try this 45-minute framework if you’re creating your own workout.

Warm-up (5 mins): Dynamic stretches, bodyweight squats, arm circles.
Squats (6 mins): Goblet squats with a medium-heavy dumbbell. 4 sets of 30-40 reps.
Chest (5 mins): Dumbbell press on bench. 3 sets of 25-30 reps.
Back (5 mins): Bent-over dumbbell rows. 3 sets of 25-30 reps.
Triceps (4 mins): Lying dumbbell extensions. 2 sets of 30 reps.
Biceps (4 mins): Alternating dumbbell curls. 2 sets of 30 reps.
Lunges (5 mins): Static lunges with dumbbells. 3 sets of 20 reps per leg.
Shoulders (4 mins): Seated dumbbell press. 2 sets of 25 reps.
Core (4 mins): Dumbbell Russian twists. 2 sets of 40 reps.
Cooldown (3 mins): Full-body stretching.

FAQ: Your Questions Answered

Is BODYPUMP with dumbbells as effective as with a barbell?

Yes, for most people. You can achieve comparable strength and endurance gains. The stimulus on the muscles is very similar, and the added stabilization work is a bonus.

Can I build muscle with dumbbell BODYPUMP?

Absolutely. Muscle growth comes from consistent challenge. As you get stronger, progressively increase your dumbbell weight while maintaining the high reps. This will stimulate muscle hypertrophy.

How often should I do this workout?

For best results, aim for 2-3 times per week, with at least one day of rest between sessions. Your muscles need time to recover and grow stronger.

What if I only have one dumbbell?

You can still make it work. For bilateral moves like squats, use the goblet hold. For unilateral moves like rows or lunges, you’ll just work one side at a time, which is excellent for fixing imbalances anyway.

How do I know if my form is correct?

Film yourself from the side and front and compare your movements to instructional videos. Pay attention to cues from the instructor about posture and alignment. If something hurts (not aches), stop.

Switching to dumbbells for your BODYPUMP workout is not just a good alternative; it’s a smart one. It makes world-class strength training accessible from your living room. You’ll develop functional fitness, improve your muscle tone, and get that famous BODYPUMP burn—all with a simple set of dumbbells. Remember, consistency is key. Stick with it, focus on your form, and gradually increase the weight as you get fitter. Your at-home strength training journey starts now.