If you are new to dumbbell workouts, then going for a 1kg to 8kg dumbbell may suit your strength level, or if you have some strength training done, a 10kg dumbbell may work better.
Dumbbells in the range of 5 to 20 pounds (2.3 to 9 kilograms) are often suitable for beginners, allowing them to perform a variety of exercises and gradually build strength without overexertion.
Beginners should start with a fixed or adjustable set of dumbbells that goes to at least 30 lbs in 5 lb steps. Stronger lifters should look at a dumbbell set that ranges from 5 to 55 lbs. For anyone building a gym for long-term use should buy a set that expands up to 90 lbs or more over time.
Lateral Raises ≥ 6 – 8kg each, 8 – 10 Reps.
One arm at a time, raise the dumbbell out in front of you to roughly chin height, lower and repeat, maintain balance and try and keep back as neutral as possible. Ensure there is a slight bend at the elbow throughout exercise to avoid hyperextension of the joint.
Yes, lifting an 8kg (about 17.6 lbs) dumbbell can be a good starting point for many beginners, depending on their fitness level and strength. Here are a few considerations: Fitness Level: If you're new to strength training and have no prior experience, 8kg may be appropriate.
For new gym goers or those who haven't been for a while, 10kg dumbbells (22lbs) is a sufficient weight to notice some difference in your appearance initially, but over time, you will need to increase the weight to keep on the muscle-gaining path.
There is no set weight to start with when using dumbbells, some people may feel comfortable beginning at 5kg and others at 15kg. It is important to start with a manageable weight, nothing too light or too heavy, as you want to be able to feel some impact.
As a beginner, it's often recommended to start with a set of two 5- to 10-pound weights. This range provides a good balance of challenging your muscles without straining them.
What is the average Dumbbell Curl? The average Dumbbell Curl weight for a male lifter is 52 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
If you are new to dumbbell workouts, then going for a 1kg to 8kg dumbbell may suit your strength level, or if you have some strength training done, a 10kg dumbbell may work better.
Advanced lifters may prefer the 80- to 100-pound version, while beginners can start with the 5- to 25-pound set and gradually progress. Each set includes five pairs of dumbbells in 5-pound increments, ensuring versatility for all lifters of all levels.
If at any time you feel like the amount of weight you're lifting is messing up your form or limiting your range of motion, you need to take a step back and reevaluate what you're doing. This can be a clear indication that the weights you're using are too heavy for your current skill level.
I recommend starting with 5-pound weights. Halfway through the month, do a check-in with your body to see if they feel too light. If so, you can move up to 7.5- or 8-pound weights. If you notice you are building muscle too quickly, or bulking instead of toning, I recommend staying lighter with your weights.
Heavy Weights. For beginners, Ben recommends trying five to 10 pounds for light weights, 10 to 20 pounds for medium weights, and 15 to 30 pounds for heavy weights—or simply starting with five-pound weights for each exercise and working up from there.
Yes, you can definitely build muscle in a full-body session with just dumbbells, as well as gains in muscle strength. It's possible to train the entire body with no additional equipment outside of your dumbbells, not even a bench.
Understanding What “Heavy” Means
The answer varies depending on your personal experience and goals. For a seasoned lifter, heavy might mean lifting close to their one-repetition maximum (1RM). For someone just starting, lifting a 10-pound dumbbell might feel like a significant challenge.
The average Seated Dumbbell Curl weight for a male lifter is 22 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Seated Dumbbell Curl? Male beginners should aim to lift 8 kg (1RM) which is still impressive compared to the general population.
For beginner men – For men looking to pack on muscle, aim to lift dumbbells ranging from five to 50 pounds. This wide range should give you the dumbbell weight required to not only challenge your biceps curl for five to eight reps but also give you options when it comes to working out other muscle groups.
What is the Average Bench Press? The average bench press varies depending on several factors. Men aged 20-29 typically bench press around 160 lbs. For women in the same age group, the average is 70 lbs.
Building muscle mass will require the use of heavier weights and lower reps. 5kg dumbbells or 10kg dumbbells are good for beginners, while intermediate to advanced users will aim for around 15kg dumbbells and above. Around the 4-6 rep range is a good benchmark.
Plan workouts with heavy sets at the start of your session and early in the week. Follow heavy sets with lighter, higher-rep work for hypertrophy, performance and injury prevention. Use extra rest days after lighter sessions to recover for the next heavy training block.
Total beginners, who have only ever trained at home with no guidance from a personal trainer, should start with weights anywhere from 2kg-6kg, says Zara. “You don't want to start too heavy and end up losing confidence when you can't perform exercises,” she says.
For dumbbell curls, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.
This is probably the exercise you think of first when planning an arm workout. Using appropriately sized hand weights (between 5kg-15kg) make sure you're in an area with plenty of space. Stand up straight with a dumbbell in each hand.
Dumbbells of 5 kg are essential tools for fitness enthusiasts of all levels. They are perfect for both beginners and those looking to incorporate light to moderate resistance into their workouts. These dumbbells are versatile, allowing for a wide range of exercises that target various muscle groups.