If you’re new to strength training, a common question pops up: do you count both dumbbells when tracking your weight? In other words, do you count both dumbbells – for each arm? The simple answer is no, you count the weight of a single dumbbell. This is a fundamental rule in gym logging that keeps everything consistent and clear.
Let’s break down why this matters. When your program says “Dumbbell Curl: 20 lbs,” it means you are holding a 20-lb dumbbell in each hand. You are actually curling 40 lbs total, but your log notes the per-dumbbell weight. Understanding this prevents confusion, ensures you progress correctly, and helps you communicate your lifts accurately with others.
Do You Count Both Dumbbells – For Each Arm
This heading states the golden rule for clarity. You always count and record the weight of one dumbbell. This standard applies across all exercises, from presses to rows. It eliminates guesswork and makes following any workout plan straightforward.
Why This Standard Exists in Fitness
The fitness industry adopted this standard for simplicity and safety. Imagine telling a friend you bench pressed “100-pound dumbbells.” If you meant 100 lbs in each hand, that’s an incredible 200-lb total lift. But if they thought you meant 100 lbs total (50 lbs each), the misunderstanding is huge. Using the single-dumbbell weight avoids this.
It also streamlines program design. Coaches write “3×10 Goblet Squats @ 50 lbs” knowing you’ll grab one 50-lb dumbbell. If the rule was to count both, the instruction would constantly need clarification, leading to errors and potential injury from using the wrong load.
How to Correctly Log Your Dumbbell Weight
Your workout log should be clear and consistent. Here is the correct way to record common dumbbell movements.
- Exercise: Dumbbell Shoulder Press
- Weight: 30 lbs (this means per dumbbell)
- Sets/Reps: 3 sets of 10 reps
- Total Load Lifted: 30 lbs x 2 arms x 10 reps x 3 sets = 1,800 lbs
Notice the “Weight” column is the single dumbbell. You calculate total volume separately if needed. This method keeps your primary tracking simple.
Common Mistakes in Tracking
Beginners often make a few easy errors. Being aware of them helps you stay on track.
- Doubling the Weight in Logs: Writing “60 lbs” for a 30-lb dumbbell press. This inflates your numbers and disrupts progression planning.
- Inconsistent Notation: Sometimes logging per-dumbbell, other times logging total. Stick to one method—the standard one.
- Misreading Programs: Seeing “40-lb Dumbbell Row” and thinking you need two 40-lb dumbbells, when it’s a one-arm exercise with a single 40-lb weight.
Calculating Total Volume Accurately
While you log the single weight, knowing your total training volume is useful. Volume is a key driver for muscle growth. Here’s the simple formula:
Total Volume = (Weight of One Dumbbell) x 2 (arms) x (Number of Reps) x (Number of Sets)
Example for a 25-lb dumbbell curl for 3 sets of 12 reps:
- Weight per dumbbell: 25 lbs
- Multiply by 2 (for both arms): 50 lbs
- Multiply by total reps (12 reps x 3 sets = 36 reps): 50 lbs x 36
- Total Volume: 1,800 lbs
This calculation gives you a true picture of your workout’s demands, even though your log still says “25 lbs.”
Applying the Rule to Different Exercises
The “count one dumbbell” rule applies universally, but some exercises use only one dumbbell. The principle remains: log the weight of the implement in your hand(s).
Exercises Using Two Dumbbells (One in Each Hand)
- Dumbbell Bench Press
- Dumbbell Lunges
- Dumbbell Lateral Raises
- Dumbbell Bicep Curls
Logging: Record the weight of one dumbbell. For example, “Lateral Raises: 15 lbs.”
Exercises Using a Single Dumbbell
- Goblet Squat (held with both hands at chest)
- Single-Arm Dumbbell Row
- Dumbbell Pullover
- Suitcase Carry
Logging: Still record the weight of the single dumbbell. For a Goblet Squat with a 70-lb dumbbell, you log “70 lbs.” You don’t double it because there’s only one dumbbell, even though you use both hands.
Communicating Your Workouts to Others
Using the standard language prevents mix-ups. If a trainer asks what you curl, say “I use the 40-pound dumbbells.” They’ll understand you mean 40 lbs in each hand. If you’re following an online video, the instructor will always refer to the single dumbbell weight. This common language is crucial for getting the right advice.
It also helps when comparing progress. Saying “I moved up to 50-pound dumbbells on my press” has a clear meaning to any experienced lifter. They won’t have to ask if you mean total or per side, saving time and confusion.
Planning Your Weight Progression
Progressive overload—gradually increasing stress on your muscles—is key for getting stronger. The single-dumbbell logging method makes this easy to track.
Let’s say your goal is to improve your dumbbell bench press. Your progression over four weeks might look like this:
- Week 1: 40-lb dumbbells for 3 sets of 8.
- Week 2: 40-lb dumbbells for 3 sets of 10.
- Week 3: 45-lb dumbbells for 3 sets of 8.
- Week 4: 45-lb dumbbells for 3 sets of 10.
You see a clear path. You increased reps, then increased the weight (of each dumbbell), then built reps again. If you logged the total weight (80 lbs, then 90 lbs), the jumps seem larger and less manageable, even though the actual per-dumbbell jump is a modest 5 lbs.
Special Considerations and Exceptions
While the rule is steadfast, here are a few nuances.
- Adjustable Dumbbells: These are listed by their total pair weight (e.g., 50-lb set). But when you use them, you still log the weight per dumbbell. If you set each to 25 lbs, you log 25 lbs.
- Fixed Dumbbell Pairs: A pair of 30-lb dumbbells means two individual 30-lb weights. You log 30 lbs.
- Machines vs. Free Weights: This rule is for free-standing dumbbells. A machine like a “plate-loaded dumbbell curl” station might list the total weight you select. Always check the manufacturer’s guide.
FAQ: Your Questions Answered
If I use 20-lb dumbbells, is that 20 lbs or 40 lbs total?
You are lifting 40 lbs total, but you log it as 20 lbs. The recorded weight always refers to one dumbbell.
How do I note the weight for a single-arm exercise?
You still note the weight of the single dumbbell. For a 35-lb one-arm row, you log “35 lbs.” There’s no doubling because you only use one.
Does this same rule apply to kettlebells?
Yes, it does. If you do a kettlebell swing with a 24-kg bell, you log “24 kg.” The standard is the same for any single-piece free weight held in the hand(s).
Why not just log the total weight to see the full effort?
You can calculate total volume separately for anaylsis. But logging the single weight is the universal standard for prescription. It keeps exercise instructions simple and prevents errors when switching between bilateral (two-arm) and unilateral (one-arm) moves.
My app asks for “weight used”—what should I put?
Most reputable fitness apps are programmed for the standard. Enter the weight of one dumbbell. If you’re unsure, test it: enter 30 lbs for a two-dumbbell exercise and see if the generated summary makes sense.
Final Tips for Clarity and Success
Sticking to this rule will make your fitness journey smoother. Always remeber that the number you write down is for one dumbbell. This consistency is more valuble than it might first appear. It allows you to accurately track progress over months and years, communicate effectively, and follow any program without second-guessing.
When in doubt, ask yourself: “What is the weight of the object in my hand?” That’s the number for your log. By keeping this simple standard, you free up mental energy to focus on your form, your effort, and your results. Now that you understand the rule, you can lift and log with full confidence.