Keeping a set of dumbbells at home is the perfect insurance policy against missed workouts. They'll support maintenance and even progression when you can't make it to the gym. In fact, a good dumbbell workout may be just what you need to keep the gains coming, even if you do have access to a big gym.

Dumbbells aren't without flaws for progressive strength training. Fixed dumbbells are pricey, so you probably don't have a full set. And adjustable dumbbells usually top out at 50-90 pounds. This limits loading as the primary source of overload.

The solution? Shift your focus to other forms of progressive overload. Use one or more of these strategies to offset loading limitations so your workouts don't suffer:

Create more total volume. Getting to near-failure is critical for hypertrophy. Your heavy dumbbells may take around 10 reps to reach failure, while lighter ones could take 20. So you can still gain the benefits of near-failure training for muscle growth by just upping the reps. It will be grueling but it'll separate contenders from pretenders.

Adding sets is the best strategy to increase total workload, as long as they're tough and not junk volume. Greater volume of tough sets is one of the best metrics for effective training. In a suboptimal training environment, you'll find it difficult to perform enough weekly tough sets to overtrain, so you'll have a built-in safeguard.

Add time under tension and difficulty by slowing down each rep. Take 3-5 seconds for the positive and/or negative portion of your reps. Even if you have access to a gym, it's still a great way to challenge your muscles with a new stimulus.

Take shorter rest periods. This adds difficulty and metabolic stress. It tends to enhance conditioning and work capacity, versus pure strength or muscle growth.

These are all connected. Improved execution of an exercise is an underrated part of progression. It'll lead to more strength and the ability to perform greater volume over time. Increased skill and strength often allows the use of greater range of motion, which in turn improves growth and strength.

This is a complete dumbbell workout program. You'll see two exercises per body part. Alternate between workout A exercises, rest day, workout B exercises, rest day, and repeat.

You may not have access to a bench, but the floor press takes care of chest training. It may prove challenging to load heavier dumbbells into position on the floor, and risk breaking your adjustable dumbbells by dropping them, so use moderate weight for higher reps to create tension and get a pump.

If you have adjustable dumbbells or loading choices, do 3 ramping sets of 15-20 reps ascending-pyramid style. Go from lighter weight to heavier weight and back down. If you can't adjust the load, slow the rep tempo as needed to bring the set to near-failure.

Do 3 ramping sets of 15-20 reps ascending-pyramid style. Go from lighter weight to heavier weight and back down. If you can't adjust the weight, slow the rep tempo as needed to bring the set to near-failure.

Assuming you don't have a bench at home, you have two options. For both, make sure you maintain a neutral spine through the movement while allowing your shoulder blades to fully protract and retract through each rep.

Do these standing, kneeling (if your ceiling is too low), or grab a chair. Allow your scapula to upwardly rotate with the movement. Keep abs tight and avoid excessive lumbar arching.

Do 4 sets of 10-15 per side.

Dumbbells limit the load, but can still provide training stimulus for growth. It's an opportunity to give your joints and spine a break while pushing your muscles hard.

Goblet squats will fry your quads, work your abs and upper back, and enhance your training capacity.

Do 4-5 sets of 15-25 ascending-pyramid style. If you can't adjust the load, slow the rep tempo as needed to bring the set to near-failure.

Even more than goblet squats, these will limit spinal loading and torch your quads. They also create a loaded stretch for the glutes, producing intense soreness.

Note: A forward knee is fine if you have the ankle mobility to do it without your center of gravity shifting to the ball of your foot. Most people feel less knee stress with a vertical shin.

With dumbbells in each hand or one held in goblet position, do 8-12 reps per side before switching. Rest between sides if needed.

This variation hits your hamstrings from a different angle.

Dumbbells provide unlimited direct arm training options. Many lifters use sloppy form and load too heavily to control. Take this opportunity to break bad habits and use strict form.

Individual dumbbells will be less stable than using a bar, necessitating lighter load. Do 4 sets of 10-20.

It doesn't take much training volume to maintain muscle mass. You may even find yourself making gains.

When faced with limited tools, you retain choice of attitude. You can fixate on what's missing, or you can be grateful for the tools you have and take the opportunity to refine your technique and immerse yourself in a different style of training.

What's next? This: The Full-Body Dumbbell Training Program 2

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