Choosing the right equipment is the first step to a great home workout, and a common question is which size dumbbells should i get. The perfect pair for you depends on your goals, experience, and budget, but finding them is easier than you think.
This guide will help you pick the ideal dumbbell size. We’ll look at weight ranges, types of dumbbells, and how to match them to your fitness plan.
Which Size Dumbbells Should I Get
There is no single perfect weight for everyone. The best size for you is the one that challenges your muscles safely for the exercises you plan to do. A weight that’s to light won’t build strength, while one that’s to heavy can lead to poor form and injury.
Key Factors to Consider First
Before looking at numbers, ask yourself these three questions. Your answers will point you in the right direction.
- Your Fitness Level: Are you a beginner, intermediate, or advanced lifter? Beginners should start lighter to learn form.
- Your Primary Goal: Is it building muscle, increasing strength, improving endurance, or general toning? Heavier weights build strength, while moderate weights with more reps aid muscle growth and endurance.
- Available Space & Budget: Adjustable dumbbells save space but cost more upfront. A full set of fixed dumbbells is versatile but takes up a lot of room.
Recommended Dumbbell Weights by Experience Level
These are general starting points for a typical exercise like a bicep curl or shoulder press. You’ll likely need multiple sizes for different muscle groups.
For Beginners
- Women: A set of 5lb, 8lb, and 10lb dumbbells is a excellent start.
- Men: A set of 10lb, 15lb, and 20lb dumbbells provides a good range.
Start with the lightest weight to master your technique. You should be able to complete 12-15 reps with the last few feeling challenging.
For Intermediate Lifters
- Women: You’ll likely use weights between 10lbs and 25lbs for most exercises.
- Men: A range from 20lbs to 40lbs is common for upper body moves.
At this stage, having multiple pairs or adjustables is key. You might use 15lbs for lateral raises but 25lbs for chest presses.
For Advanced Lifters
Advanced users often need heavy fixed dumbbells or high-capacity adjustables. Weights can range from 50lbs to 100lbs or more per dumbbell for exercises like heavy goblet squats or presses.
Types of Dumbbells: Which is Best for You?
The “size” isn’t just about weight; it’s also about the design. Here are the main types.
- Fixed Dumbbells: These are single, solid weights. They’re durable and quick to grab but require buying a whole set for progression.
- Adjustable Dumbbells: These let you change the weight on a single handle. They save tremendous space and money long-term, but have a higher initial cost.
- Adjustable Dumbbells with Plates: These are the classic style where you add or remove iron plates and secure them with clips. They are very cost-effective but changing weights is slower.
A Simple Step-by-Step Selection Guide
Follow these steps to make your final decision.
- Test Before You Buy: If possible, visit a store and try a few weights. Perform a basic row or press to see how they feel.
- Use the “Rep Test”: For a target exercise, choose a weight you can lift with good form for 12 reps. The last 2-3 reps should be hard. If you can do 20 easily, it’s to light.
- Plan for Your Weakest & Strongest Moves: You’ll need lighter weights for small muscles (like shoulders) and heavier for large muscles (like legs). Your set should cover both.
- Consider Your Growth: Buy weights that are slightly heavier than your current needs so you can grow into them as you get stronger.
- Think Long-Term: If you’re committed, investing in a quality adjustable set or a broader range of fixed dumbbells is worth it.
Common Mistakes to Avoid
Steer clear of these errors when choosing your dumbbells.
- Buying Only One Weight: You will outgrow it quickly or find it’s unsuitable for half your exercises.
- Starting Too Heavy: This is the fastest way to get injured. Perfect form with a lighter weight beats poor form with a heavy one everytime.
- Ignoring Grip Comfort: Handle thickness and texture matter. A bad grip can limit your workout.
- Forgetting About Storage: Make sure you have a safe, accessible place to store your dumbbells, especially if they are heavy fixed ones.
FAQ: Your Dumbbell Questions Answered
What size dumbbells should a beginner start with?
Beginner women often start with 5-10lb pairs, and beginner men with 10-20lb pairs. It’s best to have at least two different weights to start.
Are adjustable dumbbells a good choice?
Yes, for most people they are the best overall choice. They offer a wide weight range in a compact footprint, which is ideal for home gyms.
How heavy should my dumbbells be?
They should be heavy enough that your muscles are fatigued by your last few reps, but not so heavy that you sacrifice your posture or control.
Can I get by with just one set of dumbbells?
It’s possible, but not ideal. Your strength varies across exercises, so having at least two different weights is much more effective for a balanced routine.
How many dumbbell sizes do I really need?
At a minimum, you need a light, medium, and heavy weight. This could be three fixed pairs or one adjustable set that covers that range.
Choosing your dumbbells is a personal decision. By considering your level, goals, and the practical advice above, you can select the right size dumbbells to support your fitness journey for years to come. Remember, the best weights are the ones you’ll use consistently and safely.