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. These smaller dumbbell sizes are cheaper so it won't break the bank to get a smaller size. Note: Besides choosing the right weight that creates enough tension and stimulation for muscle growth, you need to eat right and sleep well. Without that, you won't be building any muscle no matter how many dumbbells you have. Hit the gym for a dumbbell only workout.
Do dumbbell squats, deadlifts, chest press, flys, shoulder press, lateral raises, rows, bicep curls, and tricep extensions to see what weight is working well for you in rep range. Remember, if you get 15 reps on your first set and you feel like you had a few reps left in the tank, you will only be resting for seconds with a muscle building workout. On the next set, if you get another 15 reps with ease, then this weight is probably too light for you, especially considering in the coming weeks you will be getting stronger.
Strength training is done in the rep range. As such, if you want to build strength, heavy weights are needed That said, you are limited when it comes to dumbbells as every exercises requires you to hold the dumbbells with your hands.
With that, dumbbells are better suited to building muscle and losing weight rather than gaining serious strongman strength. Nevertheless, dumbbells will help you build significant strength, especially if you are a beginner.
And you can get very strong with dumbbells for upper body exercises. Now, much of the same points that we discussed about building muscle with dumbbells applies to building strength. After all, strength comes with hypertrophy and hypertrophy comes with strength. That said, when you train for strength specifically, you will be doing heavier weights with lower reps , as we mentioned.
Moreover, for strength training you really want to focus on compound lifts like db squats, bench press, deadlifts, and military press. We will only be going over this section for beginners. Moreover, intermediate and advanced trainees will likely require barbells for Olympic lifts to continue building strength.
F or those who seasoned in strength training, dumbbells can be a great to "maintain" or test their strength in new ways. Since strength training focuses on big, compound lifts exercises that target multiple muscle groups , we are going to break this down based on exercises Military Press: lb kg Bench press: lb kg Squat: lb kg Deadlift: lb kg.
These two options on Amazon offer either set of lb Papable or pairs going up to lbs Cap :. Beginners should use light dumbbells to prevent injury or strain to muscles and joints, ligaments and tendons. If the dumbbells feel light to you, increase your number of repetitions or sets. 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. As soon as you have the right posture and can easily do the exercise, you can move up to a higher weight.
Have you already done few workouts with the same weight? In that case, it's also a good idea to switch to an adjustable dumbbell or a set of different weights.
When you can then do the exercises with the right motion, posture, and level of ease, your muscles will get used to it again and you can increase the weight again. Having the wrong weight dumbbells isn't just annoying during your workout, but also bad for your muscles and detrimental to achieving your final fitness goals. That's why you should pay attention to:. If you do these things, you can eventually switch to heavier weights.
If that's what you want of course. Now that you no a bit more about dumbbells, you can get the right weights and get started confidently. Business Stores Customer Service. Home Fitness weights Dumbbells Barbell discs Barbell bars. Written by Tamara 15 July What dumbbell weight do I need? So, you're thinking about getting started with dumbbells. You should think carefully about getting dumbbells of the right weight.
The right weight dumbbells, you'll train effectively without putting the wrong kind of strain on your muscles. That will help you achieve your training goals more quickly. Generally speaking, hypertrophy training works in reps of 8—12, endurance 10—14 and strength in 4—8.
Fortunately, most workout plans will include a guide weight range or, at least, give you an indication of the right weight with how many reps you're being asked to complete. An easy way to test is to try a couple of reps using a weight you think is appropriate. If it feels too light or too heavy, adjust accordingly.
Saying that, you should be able to maintain good form for all reps — e. Pick a weight that makes the last couple reps of a set challenging but not impossible. We're trying to fatigue your muscles, not inflate your ego. Core exercises require a lighter weight, especially when you're starting out. If you try to jackknife or leg raise with a weight that's too heavy, you'll end up recruiting muscles in your back and neck, instead.
Not good. If you're doing core exercises for beginners, think about ditching the weight altogether and getting the technique down pat, first. Equally, exercises that ask you to raise your arms above your shoulders like most tricep exercises , shoulder presses, and straight-arm pulses will need to be light enough that you can keep your core aligned throughout.
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