Starting a strength training journey is exciting, and one of the first questions you’ll ask is what size dumbbells should i buy – for beginners starting out. Choosing the right weight is crucial for building a safe and effective routine, and it’s simpler than you might think.
This guide will walk you through everything you need to know. We’ll cover how to test your strength, the best types of dumbbells for starters, and a simple plan to grow from there.
What Size Dumbbells Should I Buy – For Beginners Starting Out
This heading is your main goal. The “right” size isn’t a single number. It depends on the exercise and your current strength. A weight that’s perfect for bicep curls will be to light for a squat.
For most beginners, a range of weights is ideal. You might use a lighter set for shoulders and a heavier pair for leg work. Here’s a basic framework to get you started.
How to Test Your Strength Before You Buy
If you can, visit a gym or store where you can handle different weights. If not, you can use common household items to gauge your strength.
For upper body exercises like curls or presses, grab a full water bottle or a heavy book.
- Perform 10 to 12 reps of the exercise.
- The last 2 or 3 reps should feel challenging but doable with good form.
- If you could easily do 5 more reps, the weight is to light.
- If you can’t complete 10 reps with proper form, it’s to heavy.
This test gives you a real-world feel. It helps you avoid buying dumbbells that are either useless or intimidating.
Recommended Dumbbell Weights for Beginner Men and Women
These are general starting points. Individual strength varies widely based on prior activity, not just gender.
For Beginner Women
- Light Set: 5 to 10 pounds (2-4.5 kg) per dumbbell. Ideal for shoulders, triceps, and some back exercises.
- Medium Set: 10 to 15 pounds (4.5-7 kg) per dumbbell. Better for bicep curls, chest presses, and rows.
- Heavier Option: 15 to 20 pounds (7-9 kg) per dumbbell. Useful for goblet squats, lunges, and heavier rows.
For Beginner Men
- Light Set: 10 to 15 pounds (4.5-7 kg) per dumbbell. For isolation moves like lateral raises.
- Medium Set: 15 to 25 pounds (7-11 kg) per dumbbell. A good range for most chest, back, and arm work.
- Heavier Option: 25 to 35 pounds (11-16 kg) per dumbbell. For compound lower body and back exercises.
Starting with two or three different weights is more effective than one fixed pair. It allows for proper progression across all muscle groups.
Types of Dumbbells: Which is Best for Beginners?
You have several options, each with pros and cons. Your budget and space will play a big role here.
Fixed-Weight Dumbbells
These are single, solid pieces. You buy them in specific weights, like a pair of 10-pounders.
- Pros: Durable, simple to use, and quick to grab during a workout.
- Cons: You need multiple pairs for a full routine, which takes up space and can get expensive.
Adjustable Dumbbell Sets
These consist of a bar, collars, and weight plates. You add or remove plates to change the weight.
- Pros: Very cost-effective and space-efficient. One set can cover a wide range.
- Cons: Changing weights between exercises takes time, which can interrupt your flow.
Selectorized Adjustable Dumbbells
These are the high-tech option. You dial a selector to choose the weight, and the dumbbell adjusts automatically.
- Pros: Incredibly space-saving and fast to change. They offer a huge weight range in one compact unit.
- Cons: They have a high upfront cost and can be fragile if dropped.
For most beginners on a budget, a basic set of adjustable dumbbells is the most practical choice. It gives you flexibility without a huge investment.
Your Beginner Dumbbell Buying Checklist
Use this list before making your purchase. It will ensure you get the right equipment for your needs.
- Budget: Decide how much you can spend. Remember to include a bench or mat if needed.
- Weight Range: Ensure the set covers both your light and heavy starting needs.
- Grip Comfort: Handles should feel secure, not to slippery or rough.
- Storage: Do you have a place to keep them? Adjustable sets are best for small spaces.
- Future Growth: Can you add more plates later? Choose a system that allows progression.
A Simple 4-Week Plan to Use Your New Dumbbells
Now that you have your weights, here’s how to start. Perform this full-body routine 2-3 times per week, with a rest day between sessions.
- Warm-up (5 minutes): March in place, arm circles, and bodyweight squats.
- Goblet Squats: 3 sets of 10-12 reps. Hold one dumbbell vertically at your chest.
- Dumbbell Rows: 3 sets of 10-12 reps per arm. Place one hand on a chair for support.
- Dumbbell Chest Press: 3 sets of 10-12 reps. Lie on the floor or a bench.
- Overhead Press: 3 sets of 10-12 reps. Sit or stand, press weights from shoulders to overhead.
- Bicep Curls: 2 sets of 12-15 reps. Keep your elbows tucked at your sides.
- Tricep Extensions: 2 sets of 12-15 reps. Hold one weight with both hands overhead.
Focus on control, not speed. If you can complete all reps with perfect form for two workouts in a row, it’s time to slightly increase the weight for that exercise.
Common Mistakes Beginners Make (And How to Avoid Them)
Knowing what not to do is just as important. Here are key pitfalls to steer clear of.
Starting Too Heavy
Ego lifting leads to poor form and injury. It’s better to master the movement with a lighter weight. Your joints will thank you later.
Using Momentum
Don’t swing the weights. If you find yourself using your whole body to curl, the dumbbell is to heavy. Slow down the movement.
Skipping the Warm-up and Cool-down
Five minutes of dynamic stretching prepares your muscles. A quick cool-down with static stretches aids recovery. Don’t neglect these steps.
Not Tracking Progress
Keep a simple log. Note the exercise, weight used, and reps performed. This is the only way to know when your truly ready to move up.
When and How to Increase Your Dumbbell Weight
Progressive overload is the key to getting stronger. This means gradually increasing the demand on your muscles.
Follow the “2 for 2” rule. If you can perform 2 extra reps on your last set for two consecutive workouts, increase the weight.
When you increase, do so by the smallest increment possible—often just 2.5 to 5 pounds. This ensures steady progress without sacrificing form.
FAQ: Your Dumbbell Questions Answered
What is a good weight for beginner dumbbells?
A good starting point is a set that allows you to perform 10-15 reps with good form. For most, this means having access to light (5-10 lbs), medium (10-20 lbs), and heavier (15-30+ lbs) options for different exercises.
Should I get 2 or 3 different sizes of dumbbells?
Yes, having at least two or three different weights is highly recommended. Your muscles are different sizes and strengths, so you’ll need lighter weights for smaller muscles like shoulders and heavier ones for legs and back.
Are adjustable dumbbells worth it for a beginner?
Absolutely. They are often the most cost-effective and space-efficient choice. They let you experiment with different weights without commiting to a whole rack of fixed dumbbells right away.
How heavy should dumbbells be for toning?
“Toning” comes from building muscle and losing fat. Use a weight that makes the last few reps of a 12-15 rep set challenging. If you can do more with ease, you need to go heavier.
Can I build muscle with just dumbbells at home?
Yes, you can build significant strength and muscle with a well-planned dumbbell routine. The key is consistency and progressively increasing the weight over time to keep challenging your muscles.
Choosing your first set of dumbbells is a foundational step. By starting with manageable weights and focusing on proper technique, you’ll build a strong, safe, and effective fitness habit. Listen to your body, be patient with your progress, and enjoy the journey of getting stronger.