Are 35 Pound Dumbbells Heavy

If you’re just starting out with strength training, you’re probably wondering about the right weights to use. A common question is: are 35 pound dumbbells heavy? The answer isn’t a simple yes or no, because it truly depends on you—your current fitness level, the exercise you’re doing, and your goals. This guide will help you figure out exactly where 35-pound dumbbells fit into your beginner routine, ensuring you train safely and effectively.

For many beginners, a single 35-pound dumbbell can feel substantial. It’s a weight that demands respect and proper form. Using it correctly can build fantastic strength, but picking it up without a plan can lead to frustration or injury. Let’s break down what you need to know to make an informed decision.

This is the core question. In the context of general fitness, 35-pound dumbbells are considered a medium-to-heavy weight for beginners. For upper body exercises like bicep curls or shoulder presses, they will likely be very challenging for someone new. For lower body moves like goblet squats or Romanian deadlifts, they might be more manageable. The “heaviness” is relative to the muscle group being worked and your individual starting point.

Factors That Determine If 35 lbs is Heavy For You

Several key factors influence how a 35-pound dumbbell will feel in your hand.

Your Training Experience: A complete novice will perceive this weight differently than someone with a few months of consistent training.
Your Biological Sex & Size: On average, due to differences in muscle mass and hormonal profiles, a 35-pound dumbbell may be a heavier starting point for many women compared to many men. However, this is a generalization with many exceptions.
The Specific Exercise: Your legs are much stronger than your arms. You might squat with 35s easily but struggle to overhead press them.
Your Age and Joint Health: Previous injuries or natural joint considerations can make certain weights feel heavier during specific movements.

Where 35-Pound Dumbbells Fit in a Beginner Plan

It’s rare for a true beginner to start their very first workout with 35-pound dumbbells for most exercises. A smarter approach is to view them as a target for your initial strength gains. Here’s a typical progression path:

Start with lighter dumbbells (10-20 lbs) to master perfect form.
Focus on learning the movement patterns without significant weight.
As the light weights become too easy, gradually progress to heavier ones.
You might reach for the 35-pound dumbbells for exercises like rows or goblet squats within a few weeks or months.

Beginner Exercises Where 35 lbs Might Work

Goblet Squats: Holding one 35-pound dumbbell vertically against your chest can be an excellent beginner squat variation.
Dumbbell Rows: Using one dumbbell at a time, with your other hand on a bench for support, this weight can build back strength effectively.
Romanian Deadlifts: Holding a dumbbell in each hand (so 70 lbs total), this exercise for the hamstrings and glutes may be accessible with good form.

Exercises Where 35 lbs is Likely Too Heavy (At First)

Overhead Shoulder Press: This is a notoriously challenging lift that requires stable shoulder muscles. Start much lighter.
Bicep Curls: Cheating with your back is easy with too much weight here, reducing the effectiveness and risking injury.
Lateral Raises: This isolation exercise for the shoulders requires a surprisingly light weight for proper execution.

How to Safely Test a 35-Pound Dumbbell

Before you commit to a set of 35s, you should test them. If you’re at a gym, this is easy. If your buying for home, see if you can handle something similar first.

Warm up for 5-10 minutes with dynamic stretches or light cardio.
Pick up a single 35-pound dumbbell with both hands. Just hold it and walk a few steps to gauge the basic load.
Try a simple, controlled movement like a goblet squat or a bench-supported row with a much lighter weight first to prime the muscles.
Attempt your target exercise (e.g., a row) with the 35-pound dumbbell for just 3-4 repetitions. Focus entirely on maintaining perfect posture.
If your form breaks down—your back arches, you swing the weight, or you can’t control the lowering phase—it’s too heavy for now.

The Importance of Proper Form Over Weight

This cannot be overstated. Lifting a weight that is too heavy with poor form is the fastest way to get hurt and halt your progress. Good form ensures you are working the intended muscles and protecting your joints. A lighter weight lifted with perfect technique will build strength more effectively and safely than a heavy weight lifted poorly. Never sacrifice form for ego.

Building a Balanced Beginner Routine

Your strength training plan shouldn’t just focus on one weight. You’ll need a range. A good starter home set might include pairs of 10, 20, and 30-pound dumbbells, with 35s as a near-future goal. A sample full-body workout for a beginner might look like this, progressing weights as able:

Goblet Squats: 3 sets of 10 reps
Dumbbell Bench Press (or Floor Press): 3 sets of 10 reps
Bent-Over Rows: 3 sets of 10 reps per arm
Overhead Press: 3 sets of 8 reps (start light!)
Romanian Deadlifts: 3 sets of 10 reps

Remember to rest for about 60-90 seconds between sets, and only increase the weight when you can complete all sets and reps with good form.

Signs You’re Ready to Move Up to Heavier Weights

How do you know when it’s time to graduate from your current dumbbells to something like the 35-pound ones? Watch for these signals:

You can complete all sets and reps of an exercise with your current weight without struggling on the last few reps.
Your form remains flawless throughout the entire set.
The weight feels “easy” by the last repetition, meaning you could probable do several more (this is called reaching “technical failure”).
You’ve consistently hit your rep targets for 2-3 consecutive workouts.

What to Do If 35-Pound Dumbbells Are Too Heavy

If you test them and they’re simply too much, that’s perfectly normal and a smart observation. Here’s your action plan:

Step Down in Weight: Use a 25 or 30-pound dumbbell instead. There’s no shame in using the right weight for your body.
Increase Reps with Lighter Weight: Build more muscular endurance with your current weight by increasing your repetitions (e.g., from 10 to 12 or 15 reps).
Focus on Tempo: Slow down the movement. Take 3 seconds to lower the weight. This increases time under tension and builds strength without adding pounds.
Try Different Exercises: You may be ready for 35s on a squat but not on a press. Adjust per movement.

Investing in Your First Set of Dumbbells

If you’re building a home gym, consider adjustable dumbbells. They allow you to change the weight quickly in small increments, giving you the flexibility to grow from light to heavy without buying a whole rack of individual pairs. They are a cost-effective and space-saving solution for beginners who plan to stick with it.

FAQ: Common Beginner Questions on Dumbbell Weight

Is 35 lbs heavy for a beginner woman?

For most beginner women, a 35-pound dumbbell will be heavy for upper body exercises. It could be a suitable starting or early goal weight for lower body exercises like squats or hip thrusts. Always prioritize form and start lighter to build a foundation.

Is 35 lbs heavy for a beginner man?

For many beginner men, a 35-pound dumbbell may be a challenging but achievable starting point for some compound exercises like rows or goblet squats. It will likely still be to heavy for isolation moves like curls or triceps extensions. Individual strength varies widely.

How many reps should a beginner do with 35-pound dumbbells?

If the weight is appropriate for the exercise, aim for 8-12 repetitions per set to build muscle and strength. If you can’t do at least 6-8 reps with good form, the weight is to heavy. If you can do more than 15 easily, it might be time to consider a slightly heavier option.

Can I start with 35s if I’m out of shape?

It is generally not recommended. Starting with a weight that is to challenging increases injury risk and can be discouraging. Building a base of stability, motor control, and joint health with bodyweight or very light weights is a safer and more effective long-term strategy. Progress will come.

What’s a good weight for a complete beginner?

For a complete novice, a set of 5, 10, and 15-pound dumbbells (or adjustable equivalents) offers a versatile range. This allows you to use different weights for different exercises and progress smoothly. For lower body, you might need to hold two dumbbells to get enough load, which is why a pair is essential.

Ultimately, the question “are 35 pound dumbbells heavy” has a personal answer. They represent a solid milestone in a beginner’s strength journey. Listen to your body, respect the process of progressive overload, and never compromise your technique. Consistency with the right weight for you is what builds real, lasting strength and confidence in the gym.