What Pound Dumbbells Should I Get

If you’re starting a home gym, one of the most common questions is what pound dumbbells should i get. Choosing the right weight is crucial for both safety and progress, and the answer isn’t the same for everyone.

This guide will help you pick the perfect set for your goals, whether you’re new to lifting or looking to get stronger. We’ll cover how to test weights, plan for growth, and structure your workouts effectively.

Your ideal dumbbell weight depends on your current strength, your training goals, and the specific exercises you plan to do. A weight that’s perfect for bicep curls will be too light for exercises like goblet squats.

The key is to have a range. Relying on a single pair will limit your progress very quickly.

How to Test Your Strength Level

Before you buy anything, it’s smart to test yourself. If you have access to a gym or a friends set of weights, try this simple test.

Pick an exercise for a major muscle group, like the chest press or shoulder press. Aim for a weight that allows you to perform 8 to 12 reps with good form.

The last 2-3 reps should feel challenging but doable.
If you can easily do more than 12, the weight is to light.
If you can’t reach 8 reps with proper form, it’s too heavy.

Write down the weight that worked for each basic movement. This gives you a fantastic starting point.

Recommended Weight Ranges for Beginners

As a general guideline, here are typical starting dumbbell weights for beginners. Remember, this is just an estimate.

For Women: A set of 5, 8, and 10-pound dumbbells is a common starter pack. This allows for work on smaller muscles (like shoulders) and larger ones (like legs with goblet squats).
For Men: A set of 10, 15, and 20-pound dumbbells often provides a good baseline. You may find you need heavier for lower body exercises right away.

Your own experience will vary based on your background. Someone who does physical labor will start much heavier than someone who is completely new to activity.

For Upper Body Exercises

Exercises like bicep curls, lateral raises, and tricep extensions use smaller muscles. You’ll need lighter weights here. It’s not uncommon for beginners to use 5-10 lbs for lateral raises, even if they can press much more.

For Lower Body & Compound Exercises

Movements like squats, lunges, and deadlifts engage your biggest muscles. You will need significantly heavier dumbbells. Beginners might start with 15-25 lbs per hand, but can progress quickly.

The Best Solution: Adjustable Dumbbells

For most people training at home, adjustable dumbbells are the most practical and space-efficient choice. They let you change the weight in small increments within a wide range.

For example, one pair can replace an entire rack of fixed dumbbells. This means you can afford to progress slowly and steadily, which is key for building strength safely.

Pros: Saves money and space, offers maximum versatility.
Cons: Can have a higher upfront cost, and some models have a slight delay when changing weights.

Building a Budget-Friendly Set

If adjustable dumbbells are out of your budget, building a small collection of fixed pairs is a great alternative. Start with the weights you need now for your core workout.

Identify 3-4 foundational exercises (e.g., Chest Press, Row, Shoulder Press, Goblet Squat).
Buy the weight you need for your hardest set of 10 reps for each.
As you get stronger, add the next heaviest pair to your collection every few months.

This spreads the cost over time and ensures you always have the right tool for the job.

How to Progress and When to Go Heavier

Progressive overload is the rule for getting stronger. This means gradually increasing the demand on your muscles over time. Your dumbbells need to support this.

Here’s a simple rule for when to increase weight: When you can perform 2-3 more reps than your target on the first set of an exercise for two consecutive workouts, it’s time to go up.

For example, if your target is 10 reps and you hit 12 reps easily on Monday and again on Thursday, increase the weight by the smallest increment available (usually 5 lbs total, or 2.5 lbs per side) for your next session.

Sample Workout with Different Weights

See how one person might use three different dumbbell weights in a single workout. This illustrates why a single pair is rarely enough.

Goblet Squats: 25 lb dumbbell (for heavy leg work)
Bent-Over Rows: 20 lb dumbbells (for mid-back)
Shoulder Press: 15 lb dumbbells (for shoulders)
Bicep Curls: 12 lb dumbbells (for smaller arm muscles)

Notice the variation? Having options makes your training effective and balanced.

Common Mistakes to Avoid

Let’s look at some frequent errors people make when choosing their first weights.

Buying Too Heavy: Ego lifting leads to poor form and injury. Start light to master the movement.
Buying Only One Pair: This will stall your progress within a few weeks. Plan for growth from the start.
Ignoring Exercise Differences: Don’t assume one weight fits all exercises. Your shoulders and your legs are not equally strong.

FAQ: Your Questions Answered

What if I can only afford one pair of dumbbells?

Choose a weight that is challenging for your compound exercises, like rows or lunges. For smaller muscle exercises, you’ll have to do more reps to achieve fatigue. Save for a second, lighter pair as soon as you can.

How heavy should dumbbells be for weight loss?

The weight itself isn’t for weight loss; your diet is primary. For body composition changes, use weights that challenge you in the 8-15 rep range. This builds metabolism-boosting muscle and burns calories.

Are 20 lb dumbbells a good start?

For some men, 20s can be a good starting point for presses and rows. For many women or for exercises like curls, they may be to heavy. It’s best to have a range, so a pair of 20s alone might be limiting.

What size dumbbells should a beginner use?

Beginners should use a size—meaning a weight—that allows for controlled, perfect form for 10-12 reps. This is more important than the number on the dumbbell. Always prioritize control over load.

Final Recommendations

Investing in your equipment is investing in your health. To summarize the best approach:

Test Before You Buy: Use the rep test method to find your starting points.
Prioritize Versatility: Strongly consider adjustable dumbbells for long-term value.
Plan for Progress: Your first purchase should not be your last. Budget for heavier weights in the future.
Focus on Form: The right weight feels challenging but never forces you to compromise your technique.

Choosing the correct poundage is your first step toward effective, sustainable strength training. With the right weights in hand, you can build a routine that gets you stronger, safely and efficiently. Remember, the best weights are the ones you will use consistently with good form.