What Weight Of Dumbbells Should I Buy

Starting strength training at home is a fantastic decision. One of the most common and crucial questions is what weight of dumbbells should i buy. Choosing the right weight is the difference between progress and plateu.

This guide will help you select the perfect dumbbell weight for your goals. We’ll cover how to assess your level, plan for growth, and make smart purchasing decisions for a effective home gym.

There is no single perfect weight for everyone. The right dumbbell weight depends entirely on your current strength, your training goals, and the specific exercises you’ll be doing. A weight that’s challenging for bicep curls will be far too light for goblet squats.

Your focus should be on buying a range of weights, not just one pair. This allows for proper progression and exercise variety.

First, Assess Your Current Strength Level

Be honest with yourself about where you’re starting. This isn’t about ego; it’s about safety and results. Here’s how to categorize yourself:

Beginner: You are new to strength training or returning after a long break. You might not be familiar with proper form for major lifts.
Intermediate: You have been training consistently for at least 6 months. You understand basic form and can handle moderate weights.
Advanced: You have years of consistent training experience. You are comfortable with heavy loads and complex movements.

The “Rep Test” Rule of Thumb

This is the most practical way to think about weight selection. For any given exercise, the weight should be heavy enough that the last 2-3 reps of your set feel very challenging to complete with good form.

Let’s apply this to common goals:

For Muscle Building (Hypertrophy): Aim for a weight that allows you to complete 8-12 reps per set. The last few reps should be hard.
For Strength: Aim for a heavier weight where you can perform 4-6 reps per set. Form is absolutely critical here.
For Muscular Endurance: Use a lighter weight that allows you to perform 15-20 reps or more per set.

How to Test Before You Buy

If possible, visit a gym or a store where you can handle dumbbells. Pick a weight for a standard exercise like a bicep curl or shoulder press. Perform a set with perfect form. If you can do more than 12 reps easily, it’s too light. If you can’t do at least 6-8, it’s to heavy for that exercise.

Recommended Weight Ranges by Experience

These are general starting suggestions for a pair of dumbbells. Remember, you will need different weights for different body parts.

For Beginners

A beginner should invest in a set of adjustable dumbbells or multiple pairs to cover a spectrum. A good starter range is:

Light Pair: 5 lbs (2-3 kg) – For small muscles, rehab, or learning form.
Medium Pair: 10-15 lbs (4-7 kg) – For exercises like shoulder presses, tricep extensions, and higher-rep work.
Heavier Pair: 20-25 lbs (9-11 kg) – For lower-body exercises like goblet squats and lunges.

This three-tier setup gives you flexibility without overwhelming you.

For Intermediate Lifters

Your range needs to expand significantly. You’ll likely need:

Lighter Pair: 15-20 lbs (7-9 kg) – For isolation work.
Medium Pair: 25-35 lbs (11-16 kg) – For most pressing and rowing movements.
Heavy Pair: 40-50 lbs (18-23 kg) – For heavy lower body and back exercises.

At this stage, adjustable dumbbells become a very cost-effective and space-saving option.

For Advanced Lifters

Advanced trainees will almost certainly require a full rack or a high-capacity adjustable set. Ranges can extend from 15 lbs up to 100+ lbs per dumbbell for specific movements. The investment is higher, but necessary for continued progress.

Types of Dumbbells: Which is Best for You?

The kind of dumbbells you buy affects the weight you choose. Here are the main options:

Fixed-Weight Dumbbells

These are single, solid pairs. You buy them individually or in sets.

Pros: Durable, quick to switch between exercises if you have a full rack.
Cons: Expensive to collect a full set, require a lot of storage space.

Adjustable Dumbbells

These allow you to change the weight on a single handle.

Pros: Space-efficient, cost-effective in the long run, offer a wide weight range in one unit.
Cons: Can have a higher upfront cost, some models have a slight delay when changing weight.

For most home trainers, a good quality adjustable dumbbell set is the smartest choice. It solves the “what weight” problem by giving you all the weights.

Your Step-by-Step Buying Plan

Follow these steps to make a confident purchase.

Define Your Primary Goal: Is it general fitness, muscle building, or pure strength? This dictates your rep ranges.
Budget and Space: Be realistic. Adjustable dumbbells win in small spaces. If you have a dedicated room, a rack of fixed weights might be preferable.
Start with a Versatile Range: Even as a beginner, plan for two or three weight options. Don’t just buy one pair of 10 lb dumbbells.
Prioritize Form Over Weight: It’s better to buy a lighter weight and use perfect form than to strain with a weight that’s to heavy and risk injury.
Plan for Progression: You will get stronger. Your purchase should allow for that. Either buy adjustable dumbbells or plan to add heavier pairs in the future.

Common Mistakes to Avoid

Buying Too Light: If you can do 20+ reps easily on day one, the weight won’t stimulate strength gains for long.
Buying Too Heavy: This leads to poor form, cheating reps, and a high risk of injury. It’s a major demotivator.
Ignoring Different Muscle Groups: Your legs are much stronger than your shoulders. Your purchase must account for this.
Forgetting About “Micro-Loads”: Progress isn’t always 10 lbs at a time. Sometimes adding 2.5 or 5 lbs is the right step. See if your adjustable set or add-on plates allow for this.

Sample Exercises and Weight Guidance

Here’s how the same person might use different weights in one workout:

Lateral Raises (Shoulders): 8-12 lbs. This is a small muscle group.
Bicep Curls: 15-20 lbs. A larger muscle than the shoulders.
Dumbbell Bench Press: 25-35 lbs. Involves the chest, shoulders, and triceps.
Goblet Squats: 30-45 lbs. Involves all the major leg muscles and core.

This example clearly shows why a single weight pair is insufficient.

FAQ: Your Questions Answered

Should I buy dumbbells in kg or lbs?

It depends on your location and what you’re familiar with. Most programs are written in lbs, but kg is standard in many countries. Stick with the system you understand best. The principles of choosing weight remain the same.

Are adjustable dumbbells safe and durable?

High-quality adjustable dumbbells from reputable brands are very safe and durable. Avoid extremly cheap models. Read reviews and ensure the locking mechanism is secure.

What if I can only afford one pair of dumbbells right now?

If you must buy just one pair, choose a weight you can use for your most compound exercises, like goblet squats or rows. You can use it for lighter exercises by simply doing more reps, but you cannot safely use a light weight for a heavy exercise.

How often should I expect to increase my dumbbell weight?

As a beginner, you may increase weight every 2-3 weeks for some exercises. As you advance, progress slows. A good rule is to increase weight when you can perform 2-3 reps over your target number for all sets with good form.

Is it better to have hex or round dumbbells?

Hex dumbbells are popular because they don’t roll away. This is a practical advantage, especially for exercises like renegade rows. Round dumbbells are fine, especially if they are part of a rack system.

Choosing the right weight of dumbbells is a foundational step for effective strength training. By assessing your level, understanding your goals, and opting for a versatile range—preferably through an adjustable set—you set yourself up for long-term success. Remember, the best weights are the ones you will use consistently with proper technique. Start smart, focus on form, and your strength will grow from there.