These are made to be quick and store in a small space. Share This Article! About the Author: David Kiesling. Depending on his mood, he's into weight training, running, bodyweight exercises, and hitting the heavy bag. Notify of. I want to receive notification emails about new comments and replies. And don't worry about budget restrictions, as we will provide a clear cut option for those with a tight budget and for those who are willing to splurge a little more.
Note: we will be discussing the dumbbell weights in pounds, but we will throw kilogram conversions in parentheses. We only recommend brands and products that we trust and have experience using. There is not a one-size-fits-all answer to this question, as it depends on your fitness goals, your fitness level, your gender, and your budget.
As such, we need to dig into this question based on all of these points. The best way for us to go about answering this question is to break it down into three sections: building muscle, improving strength, and losing fat a. Within these sections, we will provide options for beginners, men, women, and budget.
Let's begin with the most common purpose of using dumbbells, building muscle! If you want to build muscle , then you need a dumbbell weight that will challenge you at around reps. This is the perfect muscle building rep range. Ideally, it should feel like you have just one or two reps left in the tank each set, and you should be doing sets of each exercise. Every set should be a challenge within the rep range. And this applies to all the various exercises you will be doing in your muscle building training program, so the dumbbell weight will vary based on the exercise.
For example, two 20lb dumbbells might be challenging in the rep range for shoulder press, but it would be too easy for squats or too hard for bicep curls. Because of that, having a set of dumbbells that accommodates all the various exercises you will be doing is crucial if you want to build muscle with dumbbells over time. A dumbbell set that ranges from lbs 2. This will be enough to effectively target each muscle group for hypertrophy, while also giving you room to move up in weight for the different exercises over time.
This will also allow you to work on your strength, which requires heavier weight for lower reps. It's important to work on strength as well because it will allow you to build more muscle. The two go hand-in-hand. A lb 2. Also, remember, you are buying two of each weight. Although there are many great ways to use one dumbbell, you will want two of each size. If you are a beginner who has never done any weightlifting or sports, you could start with a set of lbs.
The increments will be as follows: 3lb,5 lb,8 lb,10 lb,12 lb. For women who haven't worked out in a long time or have done sports in the past, you would likely do better with a range of dumbbells from 3lbs to 25lbs kg.
This should be enough to effectively target each muscle group for hypertrophy, while also giving you room to move up in weight for the different exercises over time. If you are intermediate to advanced, it would be better to have a set of dumbbells ranging from 10lbs to 70lblbs kg. Go for the lb 50kg max if you are really strong Moreover, dumbbells requires more stabilization.
Get yourself the set of lb kg dumbbells as a beginner would and then buy a couple pairs of heavier dumbbells. Get a 30lb and a 40lb pair of dumbbells for certain big lifts like squats and deadlifts.
The other lower weight dumbbells should be perfectly fine for most women, even those who are in great shape. As for pro bodybuilder women, they obviously know what weight dumbbell to use so we don't need to tell them anything. All in all, sets of this amplitude will be great if you want to effectively target all your muscle groups and do a wide range of exercises It is basically what most gyms have. Needless to say, it's a big investment , but it's one that you will enjoy for a very long time.
Fixed dumbbells will not break, so you will be able to use them for many, many years to come. All of the dumbbells on Amazon that we recommended for you are rust-resistant and super durable as they have rubber casting so you can drop them without worrying like you would with adjustable dumbbells.
Many of these options come with a rack too so you can keep things tidy! It makes for a very official home gym. We would recommend a 5lb 2. You could even get away with a 10lb, 20lb, and 30lb range. As you get stronger, you can buy heavier dumbbells as needed and then use the existing dumbbells for areas that you improved on that initially required lighter weights. Buy individual dumbbell pairs so you can choose whatever sizes you want! Note: This is just to start. You will have some limitations for certain exercises, but you can work around that.
As you get more money, buy more dumbbell sizes that you need. Here are some options on Amazon that allow you to pay monthly for 6 months!
For women who are beginners, the following sizes should be ideal: 5lb, 10lb, 15lb dumbbells. And you may want a lb dumbbell for arm exercises. For example, a beginner should start with 2- to 3-pound dumbbells in each hand and perform up to 12 or 15 repetitions of exercises like single-arm rows, lateral raises, upright rows, hammer curls, biceps curls and triceps extensions.
For increased focus and intensity, perform two to three sets of each exercise or exercise circuit. Your dumbbell weight requirements will depend on why you're strength-training — whether you're lifting weights for increased strength and endurance, for example, or for power.
Women lifting to increase muscle mass can use free weights between 5 and 8 pounds, while men can use 8- to pound dumbbells to start. Build up to about 15 repetitions with the lighter weights. Gradually increase your poundage over three to four weeks until you're lifting to pound weights if you're a woman and to pound weights if you're a men.
The higher the weight, the fewer your reps, with a maximum of between eight and Men and women who want to tone their muscles but not add bulk should keep their dumbbell weight lower than higher. For example, two to three sets of 10 repetitions using a 5- to pound weight provides enough resistance to engage the muscles without experiencing the tearing of muscular fibers that results in increased muscle mass. If you don't have dumbbells, there's no need to rush to join a gym.
Substitute household items such as water bottles or gallon jugs to get a sense of which weight is best for you prior to making a purchase. Fitness Workouts Exercise Equipment. By Denise Stern Updated July 9, Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.
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