How to Pick the Right Dumbbell Weight

Exercising regularly is among the top things to do if you want a fit body. Weightlifting exercises are simple yet prove very effective in strengthening the body. Whether you are looking to lose weight, gain strength, or work up those muscles, choosing the right dumbbell can help you in achieving your fitness goals.

How to Pick the Right Dumbbell Weight

Getting your hands on the right dumbbell set with rack for sale is important as not every dumbbell set is the right one for you. Dumbbells are available in numerous styles, several ranges, and weights for different types of workouts.

Confused about which dumbbell is the right one for you? This guide will help you to make the best choice.

Choosing Dumbbell Weight According to Your Exercise Goal

  • Strength Training

If strength training is your goal then heavyweight dumbbells are what you need. For strengthening your body it is essential to perform workouts like bench press using a weight bench Dublin, deadlifts, and squats.

It is important to remember that for increasing the strength you should choose a weight heavy enough to do a rep 6 times. Beginning with a lightweight dumbbell will help you to easily adapt to heavyweight. It is recommended you begin working out with a 10lb weight and then gradually increase it to 15lb, 20lb, etc.

 Strength Training

  • Muscle Building

Muscle-building goals need different weights as compared to strength training. For best results, muscle builders need to choose a weight that will allow them to perform more reps.

One thing that needs your attention is that you should perform 8-12 reps in each exercise. For exercises like squats or bicep curl, two 20lb dumbbells might be easy but performing a shoulder press will be challenging.

 Thus, different exercises will need some variation in the dumbbell weight to give you the desired results.

Exercises like squat thrust, straight-leg deadlift, and bent-over row are effective in building muscles faster.

 How to build muscles

  • Muscle Endurance

Dumbbell training is also effective for those who want to increase their muscle endurance. For achieving muscle endurance it is essential to engage the right muscles hence, you should opt for lightweight dumbbells that can be lifted for 15-20 reps or more.

Muscle Building Exercises

  • The Form & Technique

If you are a beginner and have never used dumbbells before, you should start by using lower weights. Low weights help you to get accustomed and adjust to the weights. With the lower weights, you can learn to hold them during exercise and also know the right technique.

For instance, you can practice performing overhead shoulder press without a dumbbell and then move on to add light weights slowly. You can begin working out with a 2-3 lb. dumbbell in each hand and do 12-15 reps of lateral raise, bicep curls, etc.

Know when to add more Weight:

Once you begin working out with a particular weight on the dumbbell and get comfortable it is time to add some weight to get those muscles working. Start adding 1-2 lb. at a time to meet the needs of your growing muscles.

Add more weights

If your muscles don’t feel drained after performing 15 reps of an exercise it’s time to switch to heavier dumbbells or add weight.


For Beginners-Men

For men who are starting to work out a dumbbell set in the range of 5-50lb is an ideal choice. With this amount of weight, you can effectively target every single muscle group for hypertrophy. It will also give space to vary the weights with different exercises.

You can also work on your strength using the heavyweight and lower rep technique.

Beginner Dumbbell Exercises: Bicep Curl, Lateral Raise, overhead Press. 

For Beginners- Women

To begin with, women can start working out with weights in the set of 3-12 lbs. Subsequently, an increment of 3lb, 5lb, 8lb, and 10 lb. can be made. If you were previously engaged in sports or were working out you can choose a dumbbell weight ranging from 3lbs to 25lbs.

With this weight range, you should be able to efficiently work out all the muscle groups for hypertrophy and also move up on the weight scale for different exercises.

For those on a Budget

For men with a budget who don’t wish to spend a fortune on buying dumbbells can opt for 5lb or 10lb as the lightest weight. Next, you can form pairs of 15lb, 20lb, 30lb, and 40lb or 50lb as the top weights for your workout.

Thus, you have the 10lb dumbbell for an arm workout and the 20lb, 30lb for chest, back, shoulder workout. For exercises like squats and deadlifts, you can use you can use the 30lb/40lb set. It is wise to buy individual dumbbell pairs so that you have the freedom to choose the size that you wish.

For Weight Loss

Combining dumbbells with bodyweight exercises can help to speed up the weight loss process. For losing weight heavy dumbbells are not needed. You can work out with lightweight dumbbells and perform more reps of each exercise with lesser rest time.

For men who are beginners and want to lose weight can opt for 10lb and 20lb dumbbells and perform compound exercises. It is necessary for you to stick to exercises that target multiple muscle groups.

If women are looking at losing the extra fat then they can use a 5lb and 10lb set of dumbbells. For performing compound exercises, these 2 weights will work well and give you the desired results. If you want to engage in a strength workout add a 2lb or 3lb dumbbell into the mix.

Exercises for weight loss: Dumbbell squat, forward lunge, dumbbell flys.

Wrapping Up

There is no one-size-fits-all when it comes to getting the right dumbbell for your workout. Every individual is different and hence, their requirements, strength, and resistance also differ. 

For beginners, it is best to start light and increase the weights as you get comfortable with the exercises or when your muscles stop feeling the strain. Dumbbells are safe and versatile training equipment that can be advantageous and help you achieve your body fitness goals.


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