If you’re new to strength training, a common question pops up: do you count the weight of both dumbbells? This simple confusion can trip up anyone tracking their progress. Knowing the correct total combined weight calculation is key for logging your workouts accurately and planning your strength gains.
Do You Count The Weight Of Both Dumbbells
Let’s clear this up right away. Yes, you always count the weight of both dumbbells. The total weight you are lifting is the combined weight of the two individual dumbbells. If you are using two 25-pound dumbbells, your total working weight is 50 pounds. This total combined weight calculation applies to any exercise where you are using two separate dumbbells simultaneously, like dumbbell bench press, goblet squats (with one dumbbell), or shoulder presses.
Why does this matter so much? For consistent tracking. If you log only the single dumbbell weight, your records will be half of what you’re actually lifting. This makes it impossible to see your true progress over weeks and months. Accurate logging is your roadmap to getting stronger.
Why The Confusion Exists
The mix-up usually comes from two places. First, barbell training. With a barbell, you load plates onto a single bar. You might say you’re benching “the bar plus 90 pounds.” The bar’s weight is included in the total. For a dumbbell, the weight is all one piece.
Second, gym equipment labels. A dumbbell rack will have a label that says “25 lbs” on the slot holding a single dumbbell. That label refers to that one piece of equipment. It’s easy to assume that’s the number you log, forgetting you have one in each hand.
Always remember: one dumbbell equals one piece of equipment. Two dumbbells equals double the weight for bilateral exercises.
How To Correctly Calculate Your Total Weight
Getting this right is straightforward. Follow these simple steps every time.
- Identify the weight of one dumbbell. Check the number stamped on the dumbbell itself or the rack label.
- Multiply that number by two. This is your total combined weight calculation for the lift.
- Log that total number in your workout journal or app.
For example:
- Two 15 lb dumbbells = 30 lbs total.
- Two 40 lb dumbbells = 80 lbs total.
- Two 10 kg dumbbells = 20 kg total.
This rule holds true regardless of the exercise, as long as you’re using both dumbbells at the same time. For moves like alternating bicep curls, you’re still moving the combined weight over the course of the set, even though one arm rests briefly.
Exceptions to the Rule: Single-Dumbbell Exercises
Not every dumbbell move uses two weights. For exercises that use a single dumbbell, you simply log the weight of that one dumbbell. There’s no multiplication needed.
Common single-dumbbell exercises include:
- Goblet Squats
- Single-Arm Rows
- Split Stance work like Bulgarian lunges
- Certain core movements
In these cases, the weight you lift is exactly what’s printed on the single dumbbell. If you do a goblet squat with a 50 lb dumbbell, you log 50 lbs. It’s simple as that.
The Importance of Accurate Weight Tracking
Why be so precise? Because progressive overload—gradually increasing the stress on your muscles—is the fundamental principle of building strength and muscle. If your numbers are wrong, your planning is off.
Accurate tracking allows you to:
- See real progress. Knowing you moved from a 60 lb total to an 80 lb total on your shoulder press in a month is a huge motivator.
- Plan increases safely. You can systematically aim to add 5-10 lbs to your total every few weeks.
- Communicate clearly with a coach. If you tell a trainer you’re “shoulder pressing 30s,” they need to know if you mean each hand or the total.
Without the correct total combined weight calculation, you risk plateauing or even thinking your stuck when your actually making good progress.
Common Mistakes and How to Avoid Them
Let’s look at frequent errors so you can steer clear of them.
Mistake 1: Logging the single weight. This is the big one. You write “25 lb dumbbell press” when you used two 25s. Solution: Always write “50 lbs total” or “2×25 lbs” in your notes.
Mistake 2: Forgetting to include your body weight. For some exercises, like weighted lunges, the total load is the dumbbell weight plus a portion of your bodyweight. While you don’t need a complex calculation, be aware that the dumbbell weight isn’t the full story for lower body moves.
Mistake 3: Miscalculating with different weights. Sometimes, due to injury or imbalance, you might use slightly different weights in each hand. If you use a 20 lb dumbbell in your left hand and a 25 lb in your right, your total is 45 lbs. However, it’s better to correct the imbalance and use matching weights for balanced development.
Applying This to Your Training Program
Now that you know how to count, how does it effect your routine? When you’re ready to increase weight, you’ll increase the total. Most dumbbells jump in 5 lb increments per dumbbell. That means your total load increases by 10 lbs.
For instance, moving from two 20s to two 25s is a jump from 40 lbs total to 50 lbs total. That’s a significant 10 lb increase. If that’s to much, look for adjustable dumbbells or facilities that have 2.5 lb micro-plates you can add to dumbbells for a smaller, 5 lb total increase.
This knowledge also helps you compare exercises. You might dumbbell bench press 70 lbs total (two 35s) but only dumbbell row 100 lbs total (two 50s). That’s normal! Different muscle groups have different strength levels.
FAQ: Your Questions Answered
Q: Do I count both dumbbells for curls?
A: Yes. If you’re doing simultaneous bicep curls with two dumbbells, the total weight is both dumbbells combined. For alternating curls, the total weight moved during the set is still the combined weight, though the per-rep load alternates.
Q: How do I log my dumbbell weight in an app?
A> Most fitness apps have a field for “weight used.” Enter the total combined weight. Some apps let you note “2 x 30 lbs” which is perfectly clear.
Q: What about kettlebell weights? Is it the same?
A: Absolutely. The same rule applies. Two 20 kg kettlebells equals 40 kg total for exercises like double kettlebell cleans or presses.
Q: For a dumbbell set that says 100 lbs, what does that mean?
A: A “100 lb dumbbell set” typically refers to a collection of pairs that add up to 100 lbs total across the pairs, not a single dumbbell weight. Always check the weight of the individual piece you are holding.
Q: Does the weight of the dumbbell include the bar?
A> Most fixed-weight dumbbells are a single cast piece. The weight marked includes the entire thing. For adjustable dumbbells with plates, add the weight of all plates on one handle to get that dumbbell’s weight, then double it for the pair.
Final Tips for Success
Start a training log. Write down the exercise, the weight of one dumbbell, and the total combined weight calculation in parentheses. For example: “Dumbbell Shoulder Press: 30 lbs each (60 lbs total).” This habit removes all future guesswork.
When in doubt, do the math. Take two seconds before your set to double-check: “Two 35s is 70 total.” It becomes second nature quickly.
Share this knowledge. If you train with a friend, clarify how you both are logging weights. Being on the same page prevents confusion and helps you motivate each other with accurate numbers.
Understanding that you count the weight of both dumbbells is a small piece of fitness knowledge, but it has a big impact. It ensures every bit of your effort is counted toward your goals. Now you can track, plan, and progress with complete confidence, knowing your numbers reflect your true strength.