The idea of exercising with weights can be intimidating when you’ve never done it before, but it’s well worth facing your fears and picking up a dumbbell. Whether you’re young or old, lifting weights can deliver a surprising number of benefits. Not only can it help build strength and muscle, it can also help protect your joints from injury, improve your bone health and decrease body fat.

Getting started with lifting weights is simple, too. You don’t need fancy machines, or even a gym membership. A pair of dumbbells is enough to help you build strength all over—especially as a beginner—according to personal trainer Lorna Wilkins, co-founder of Tommy Hatto Online, who created this entry-level full-body dumbbell workout.

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