If you’ve ever picked up a pair of dumbbells, you’ve probably wondered how many reps should you do with dumbbells. The answer isn’t the same for everyone, because it depends on your specific fitness goals. This guide will break it down simply, so you can train smarter and see better results.
How Many Reps Should You Do With Dumbbells
Your ideal rep range is your roadmap for progress. Choosing the right one ensures your efforts in the gym translate into the changes you want to see. Let’s look at the most common goals and the rep schemes that support them.
Primary Goal: Building Maximum Strength
When your main aim is to get stronger—to lift heavier weights—your rep range is low. This approach trains your nervous system to recruit muscle fibers more efficiently.
- Recommended Reps: 1 to 6 reps per set.
- Recommended Weight: Heavy. You should only have 1-2 reps “in the tank” at the end of a set.
- Rest Time: Longer rests, typically 2 to 5 minutes between sets.
- Best Exercises: Compound moves like dumbbell presses, rows, and goblet squats.
Primary Goal: Building Muscle Size (Hypertrophy)
To build bigger muscles, you need to create metabolic stress and muscle damage. A moderate rep range is perfect for this.
- Recommended Reps: 6 to 12 reps per set.
- Recommended Weight: Moderately heavy. The last 2-3 reps of each set should feel very challenging.
- Rest Time: 60 to 90 seconds between sets.
- Best Exercises: A mix of compound and isolation moves, like lateral raises or bicep curls.
Primary Goal: Building Muscular Endurance
This is about your muscles ability to perform work over time. It’s key for athletes and general fitness.
- Recommended Reps: 12 to 20+ reps per set.
- Recommended Weight: Light to moderate. You should feel the burn towards the end of the set.
- Rest Time: Shorter rests, 30 to 60 seconds max.
- Best Exercises: Bodyweight-influenced moves or lighter dumbbell circuits.
How to Find Your Correct Weight
Rep ranges only work if your using the right weight. Here’s a simple way to find it:
- Pick an exercise and your target rep range (e.g., 8-10 reps for hypertrophy).
- Choose a weight you think you can lift for at least the minimum reps.
- Perform a set. If you can do more than the maximum reps easily, the weight is to light.
- If you can’t reach the minimum reps with good form, the weight is to heavy.
- Adjust until you find a weight that makes the last few reps of your target range difficult.
The Role of Sets and Rest Periods
Reps don’t exist in isolation. They’re part of a bigger picture that includes sets and rest.
How Many Sets Should You Do?
Total weekly volume (sets per muscle group) matters most. A good starting point is:
- Beginners: 10-15 sets per muscle group per week.
- Intermediate/Advanced: 15-20+ sets per muscle group per week.
Spread this across 2-3 workouts. For example, 3 sets of 4 different chest exercises in a week equals 12 total sets.
Why Rest Time is Crucial
Rest lets your muscles recover enough for the next set. Not resting enough compromises your performance.
- For strength (1-6 reps): Rest 2-5 minutes.
- For muscle growth (6-12 reps): Rest 60-90 seconds.
- For endurance (12+ reps): Rest 30-60 seconds.
Common Mistakes to Avoid
Even with the right rep range, these errors can hold you back or lead to injury.
- Using Momentum: Swinging the weights cheats your muscles and hurts your joints. Lift with control.
- Neglecting Form: Always prioritize perfect form over adding more reps or weight.
- Sticking to One Rep Range: Your body adapts. Change your rep ranges every 4-8 weeks for continued progress.
- Ignoring Recovery: Muscles grow when you rest, not when you lift. Get enough sleep and nutrition.
Sample Dumbbell Workout Structure
Here’s a simple full-body workout focusing on muscle growth (hypertrophy rep range).
- Dumbbell Goblet Squat: 3 sets of 8-10 reps. Rest 75 sec.
- Dumbbell Bench Press: 3 sets of 8-10 reps. Rest 75 sec.
- Bent-Over Dumbbell Row: 3 sets of 8-10 reps. Rest 75 sec.
- Overhead Dumbbell Press: 3 sets of 10-12 reps. Rest 60 sec.
- Dumbbell Bicep Curl: 2 sets of 12-15 reps. Rest 60 sec.
- Tricep Overhead Extension: 2 sets of 12-15 reps. Rest 60 sec.
Adjusting Reps as You Progress
As you get stronger, you must apply the principle of progressive overload. This just means gradually making your workouts harder.
- Add Weight: When you can do the maximum reps in your range for all sets with ease, increase the weight slightly.
- Add Reps: Try to add one more rep to each set before you increase the weight.
- Add Sets: Slowly increase your total weekly volume by adding an extra set to an exercise.
Track your workouts in a notes app or notebook. This is the best way to see your long-term progress.
FAQ: Your Questions Answered
Is it better to do high reps or low reps with dumbbells?
It’s not about “better,” it’s about your goal. Low reps (1-6) are best for pure strength. Moderate reps (6-12) are best for muscle size. High reps (12+) are best for endurance. A mix over time is often ideal.
How many reps and sets should a beginner do?
Beginners should focus on learning form. A good start is 2-3 sets of 10-15 reps with a light to moderate weight. This builds a foundation of endurance and coordination before moving to heavier weights.
Can you build muscle with high rep dumbbell workouts?
Yes, you can, especially if you train close to failure. However, moderate rep ranges are generally more efficient for muscle growth because they allow you to use heavier weights, creating more tension.
How many exercises per muscle group should I do?
For most people, 2-4 different exercises per muscle group per week is sufficient. The total number of sets (volume) is more important than the number of exercises.
What if I can’t complete all my reps?
That’s fine! It means the weight was probably to heavy for that day. Reduce the weight slightly on your next set or next workout. Consistency over time is what matters most.
Remember, the question of how many reps to do starts with your personal goal. Start with the guidelines here, listen to your body, and focus on gradual improvement. With the right approach, your dumbbell workouts will become much more effective.