If you’re new to strength training, you might be wondering how much do dumbbells weigh on each side. This is a common question, and the answer depends on the type of dumbbell you have. Getting this right is key for safe and effective workouts.
How Much Do Dumbbells Weigh On Each Side
This isn’t a one-size-fits-all answer. The weight on each side varies massively between fixed-weight dumbbells and adjustable ones. Let’s break down the different types so you can figure out what you’re working with.
Fixed-Weight Dumbbells
These are the simple, solid dumbbells you often see in gyms. They are a single piece of cast iron or rubber-coated material. The weight listed on them, like “10 lbs” or “20 kg,” is the total weight.
- To find the weight per side, you just divide the total by two.
- A 20 lb fixed dumbbell means each side weighs approximately 10 lbs.
- This includes the handle, which is part of the total weight calculation.
They are straightforward because the number on the dumbbell gives you the final answer. There’s no assembly or plates to add.
Adjustable Dumbbell Sets
These sets come with a central handle, collars, and an array of weight plates. Here, you need to do a little math. The weight on each side is determined by the plates you add.
- Start by identifying the weight of your handle and collars. Some are weighted, but many are lightweight and negligible.
- Add up the total weight of all the plates you’ve put on one side of the bar.
- That sum is the weight for that one side. The other side should be identical for balance.
For example, if you put a 5 lb and a 2.5 lb plate on one end, that side weighs 7.5 lbs. Your total dumbbell weight would be 15 lbs (7.5 lbs per side). Always double-check that both sides are equal.
Selectorized or “Smart” Dumbbells
Brands like Bowflex or NordicTrack make popular versions of these. They have a dial or pin system that lets you change the weight quickly. The mechanism inside locks out the unused weight plates.
- The weight you select (e.g., 25 lbs) is the total dumbbell weight.
- Each side will hold roughly half of that selected weight.
- The internal mechanism’s weight is usually included in the total, so no extra calculation is needed from you.
They are very convenient, but it’s important to remember the weight listed is the total, not per side. This is a common point of confusion for beginners.
How to Accurately Measure Your Dumbbell Weight
If the numbers are worn off or you have homemade weights, you can find the weight yourself. Here’s a simple step-by-step guide.
Using a Bathroom Scale
- Place your scale on a hard, flat surface and turn it on. Make sure it’s calibrated to zero.
- Weigh yourself first and note the number. Then pick up the dumbbell.
- Step back on the scale while holding the dumbbell. Subtract your weight from this new number. The difference is the dumbbell’s total weight.
- Divide that total by two to get the approximate weight per side. This method is good for a quick estimate.
Using a Kitchen or Luggage Scale
For a more direct measurement, a hanging scale works best.
- If the dumbbell has a handle, you can hook the scale directly to it and lift.
- For a single plate, you might need to place it in a bag or net that you can hook to the scale.
- The reading you get is the total weight. Again, divide by two for the per-side weight if it’s a complete dumbbell.
This method avoids the subtraction eror and can be more precise, especially for lighter weights.
Why Knowing the Weight Per Side Matters
It’s not just about curiosity. Understanding this helps your training in several key ways.
- Balance and Safety: Uneven sides can cause the dumbbell to tilt during an exercise, leading to strain or a dropped weight. Always ensure the load is symmetrical.
- Progressive Overload: To get stronger, you need to gradually increase the weight you lift. Knowing the exact weight on each side allows you to make small, precise jumps (like adding 2.5 lbs per side for a 5 lb total increase).
- Exercise Form: Some exercises, like split squats or single-arm rows, require you to know the load on a single side. This helps you balance your workout between left and right sides.
Mistakes in loading are a frequent cause of plateaus or even minor injuries, so taking a moment to check is worth it.
Common Dumbbell Plate Sizes and Configurations
Most adjustable sets use standard plate increments. Knowing these helps you plan your weight jumps.
- Common plate weights (per plate): 1.25 lbs, 2.5 lbs, 5 lbs, 10 lbs, 25 lbs.
- A typical set might include: 4×10 lb, 4×5 lb, 4×2.5 lb, and 4×1.25 lb plates.
- With this set, you could make a dumbbell with 12.5 lbs on each side (using 10 + 2.5) for a 25 lb total.
Remember, you usually need two of each smaller plate to have a matching pair for both sides of the handle. Always store your plates organized so you can find what you need quickly.
FAQ: Your Dumbbell Weight Questions Answered
Is a 20 lb dumbbell 20 lbs on each side?
No, almost never. Unless specifically stated as a “20 lb per side” loadable handle, a 20 lb dumbbell is 20 lbs total. That means each side, including the handle’s contribution, is about 10 lbs.
How much does the average adjustable dumbbell handle weigh?
Most basic metal handles weigh between 2 to 5 lbs each. However, some are designed to be weightless, with the collars adding minimal weight. Always check the product manual for your specific set to be sure, as this affects your calculations.
How do I calculate total weight from plates?
Use this formula: (Weight of one side’s plates x 2) + Weight of handle = Total Dumbbell Weight. If your handle is 2 lbs and you have 10 lbs of plates on each side, the total is (10 x 2) + 2 = 22 lbs.
Are rubber hex dumbbells labeled as total weight?
Yes. A rubber hex dumbbell with “30” molded into it is 30 lbs total. The weight is evenly distributed, so each end is roughly 15 lbs, not including the short handle section in the middle.
Can I mix kg and lb plates?
Technically, you can, but you really shouldn’t. It makes accurate calculations very difficult and ruins your ability to track progress. It’s also a safety risk if the sides become uneven due to conversion mistakes. Stick to one measurement system for your entire set.
Figuring out your equipment is the first step to a great workout. Now that you understand how much do dumbbells weigh on each side, you can load them with confidence and focus on your training. Always start with a weight that allows for good form, and increase gradually from they’re. Your future self will thank you for taking the time to get it right.