If you’re new to strength training, figuring out what size dumbbells should i start with is one of the most common first questions. Getting the right weight is crucial for both safety and progress, so let’s break down how to choose.
Starting with dumbbells that are too heavy can lead to injury, while weights that are too light won’t build strength effectively. This guide will help you find the perfect starting point based on your goals and current fitness level.
What Size Dumbbells Should I Start With
The best starting dumbbell size isn’t a single number—it depends on the exercise and your strength. A good rule is to choose a weight that allows you to complete all your reps with proper form, but feels challenging by the last few.
For most beginners, a set of adjustable dumbbells or a few fixed pairs in different weights offers the best flexibility. You’ll likely need lighter weights for shoulder exercises and heavier ones for leg moves.
Key Factors for Choosing Your Starting Weight
Your gender, age, and prior activity level all play a role. However, these are general guides, not strict rules. The most reliable method is always to test different weights yourself.
- Your Fitness History: A person who is active in sports will likely start with heavier weights than someone who is completely new to exercise.
- The Specific Exercise: You will use much less weight for a lateral raise than for a goblet squat.
- Your Primary Goal: Building muscle (hypertrophy) often uses weights that allow for 6-12 reps, while muscular endurance uses lighter weights for 15+ reps.
General Weight Recommendations for Beginners
These ranges are a safe starting point for common exercises. Remember, it’s always okay to start lighter to master the movement first.
For Men (No Prior Training Experience)
- Upper Body (Curls, Presses): 10 to 20 lbs per dumbbell
- Lower Body (Goblet Squats, Lunges): 20 to 30 lbs per dumbbell
- Smaller Muscle Groups (Rear Delts, Triceps): 5 to 15 lbs per dumbbell
For Women (No Prior Training Experience)
- Upper Body (Curls, Presses): 5 to 15 lbs per dumbbell
- Lower Body (Goblet Squats, Lunges): 15 to 25 lbs per dumbbell
- Smaller Muscle Groups (Rear Delts, Triceps): 5 to 10 lbs per dumbbell
The Practical Test: How to Know a Weight is Right
Theory is helpful, but a simple test is the best way to know. Follow these steps before commiting to a purchase.
- Pick a Target Rep Range: Aim for 8 to 12 reps for general strength building.
- Perform the Exercise: Focus on slow, controlled movements. Don’t use momentum.
- Assess the Difficulty: If you can do more than 12 reps easily, the weight is to light. If you struggle to complete 8 with good form, it’s to heavy.
- The Sweet Spot: The right weight makes the last 2 or 3 reps feel very challenging but doable.
Types of Dumbbells: Which is Best to Start?
You have several options, each with it’s own pros and cons for a beginner.
Fixed Dumbbell Sets
These are individual pairs like you see in a gym. They are durable and quick to switch, but a full set takes up space and can be expensive.
Adjustable Dumbbell Sets
These allow you to change the weight on a single handle. They save a tremendous amount of space and money long-term. The dial or pin systems are great for home gyms.
Hex Dumbbells with Rubber Coating
A popular home gym choice. The rubber protects floors, and the hex shape prevents rolling. They are often sold as individual pairs so you can build your collection slowly.
Sample Beginner Workout to Test Your Weights
Try this simple full-body routine. Perform 2 sets of 10-12 reps for each exercise, resting 60 seconds between sets. Use the weights that fit the criteria from the practical test above.
- Goblet Squat: Hold one dumbbell vertically at your chest.
- Dumbbell Bench Press: Lie on a bench or floor, pressing weights up from your chest.
- Bent-Over Row: Hinge at hips, back flat, pull weights to your torso.
- Overhead Shoulder Press: Sit or stand, press weights from shoulders to overhead.
- Dumbbell Bicep Curl: Stand tall, curl weights without swinging.
- Tricep Overhead Extension: Hold one weight with both hands, extend arms overhead.
When and How to Increase Your Dumbbell Size
Progressive overload—gradually increasing demand on your muscles—is key. Don’t rush this process; consistent form comes first.
You should consider moving up in weight when your current dumbbells start to feel to easy. A clear sign is if you can comfortably do 3 more reps than your target on the last set for two consecutive workouts.
- For small muscle group exercises (like raises), increase by 2.5 to 5 lbs.
- For larger muscle group exercises (like squats), increase by 5 to 10 lbs.
- If you only have heavier dumbbells, you can reduce the number of reps initially, then build back up.
Common Mistakes to Avoid as a Beginner
Being aware of these pitfalls will help you stay safe and make better progress from the start.
- Starting Too Heavy: Ego lifting is the fastest route to injury. Master the movement pattern first.
- Not Having a Weight Range: Relying on one pair of dumbbells for every exercise will limit your training. You need different sizes.
- Ignoring Form for Reps: If your form breaks down, the weight is to heavy. Stop the set.
- Neglecting to Warm Up: Always do a light warm-up set with a much lighter weight before your working sets.
FAQ: Your Dumbbell Starter Questions Answered
Should I start with 10 lb or 15 lb dumbbells?
It depends on the exercise. For many women, 10 lbs is a good start for upper body. For many men, 15 lbs might be better. The best approach is to buy a pair of 10s and a pair of 15s, or choose adjustable dumbbells that cover both weights.
Are 20 lb dumbbells good for beginners?
20 lb dumbbells can be excellent for beginner lower-body exercises like lunges or squats. For upper body, they may be to heavy for a true beginner, especially for presses or raises.
How many dumbbell weights do I need to start?
At a minimum, aim for three different weights: a light pair (5-10 lbs), a medium pair (10-20 lbs), and a heavier pair (15-30 lbs). This gives you the versitility to train all muscle groups effectively.
Is it better to get adjustable or fixed dumbbells?
For most home beginners, adjustable dumbbells are the most cost-effective and space-efficient choice. They let you try many weights without the clutter and high cost of a full fixed set.
How do I know if my dumbbells are to light?
If you can complete all your sets and reps without any muscle fatigue or challenge, and you feel you could do many more reps, the weight is to light. The last few reps of each set should require real effort.
Building Your Starter Kit on a Budget
You don’t need a full home gym to begin. Here’s a smart, affordable approach.
- Look for used dumbbells on local marketplaces. They are often sold for a fraction of the price.
- Consider a single pair of adjustable dumbbells as your initial investment.
- Start with just two key pairs: one for upper body (e.g., 10 lbs) and one for lower body (e.g., 20 lbs). Add more as you progress.
- Check discount sporting goods stores for basic rubber hex dumbbells, which are often the cheapest per pound.
Choosing your first dumbbells is an exciting step. By starting with a mindful approach and focusing on form over weight, you’ll build a strong foundation for lasting fitness results. Listen to your body, be patient with progress, and you’ll know exactly when it’s time to move up to the next size.