Is lifting 20 lbs dumbbells good?

Author: Dr. Myles Cummings  |  Last update: Tuesday, September 2, 2025

It's a great weight for beginners because 20 lbs won't be too hard on the wrists/shoulders compared to 25's or 30's. With 20's you can still get a great pump, whereas with 15's one might leave the gym feeling a bit short of a great workout. For the more advanced, 20 lb dumbbells are still amazing!

Can you build biceps with 20 lb dumbbells?

Yes, you can certainly build muscle using 20-pound dumbbells, especially if you are a beginner or if the exercises are challenging for you. While heavier weights can be beneficial for certain types of strength training, lighter weights can still be effective when used correctly.

Is a 20 lbs dumbbell press good?

Intermediate Lifters

Typical range: 20-50 lbs per dumbbell.

How many reps should I do with 20 lb dumbbells?

Or, to increase the intensity, you can perform supersets that only target one muscle. This will vastly increase the burn you feel from the 20 pound dumbbells. An example is bicep curls, hammer curls, and then concentration curls. Try to keep each set in the range of 8–12 reps.

What is considered a good weight for dumbbells?

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.

Light Weights vs Heavy Weights for Muscle Growth

Are 20 lb dumbbells too light?

Medium vs. 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.

Are 20 pound dumbbells good for men?

For any man trying to gain weight, start a routine, or simply maintain muscle mass; 20 lbs + work = results. What makes the functionality of 20 lbs so great? Because they aren't too heavy and they aren't too light. For beginners, 20's could be the first step into some real weightlifting.

What would happen if I lift dumbbells every day?

It's not necessary to lift weights every day, and if you do, you increase your risk for overuse injuries and overtraining syndrome. For most people, strength training two to three times a week is sufficient, but if you prefer to split training different muscle groups, then you can train up to five days a week.

Can you get in shape with 10 pound dumbbells?

Build Strength and Tone Muscles

Durable 10 lb dumbbells provide the perfect amount of resistance to help you build strength and tone your muscles effectively. Whether you're targeting your arms, shoulders, or even your core, these dumbbells offer the versatility to work multiple muscle groups.

Are 30 pound dumbbells impressive?

The average Dumbbell Curl weight for a female lifter is 30 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is the average strength of a man?

The National Strength and Conditioning Association discovered that the typical adult male can bench press 135 lbs, squat 125 lbs, and deadlift 155 lbs. For the average adult female, these numbers are 64 lbs for the bench press, 72 lbs for the squat, and 93 lbs for the deadlift.

Is benching 135 good?

Bench pressing isn't a one-size-fits-all exercise. Factors such as age, gender, fitness level, and training history contribute to the amount you should be able to bench. The average male beginner might aim to bench press 135 lbs. A beginner female, on the other hand, might start with a 65 lbs lift.

Can dumbbells reduce belly fat?

Benefits of dumbbell exercises for weight loss

A 2021 study published in the journal Sports Medicine found that resistance training or weightlifting can help reduce body fat percentage, body fat mass and visceral fat in healthy adults. Dumbbell exercises may not only help you lose weight, but gain muscle too.

Can I get fit with just dumbbells?

A resounding yes. Dumbbells are one of the top resistance training tools for both beginners and elite athletes. Their effectiveness at building strength and muscle makes them a staple for any fitness routine – and their storability makes them a staple for any home gym.

What weight is best for biceps?

Strong biceps help with lifting, holding, and carrying heavy objects. The old-school curl is still the best exercise for building biceps. Use a pair of light dumbbells (about 10 pounds each). You also can use soup cans, full plastic water bottles, or any other easy-to-hold item that feels like an appropriate weight.

Is 30 minutes of weight lifting enough?

You don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.

What happens if you lift weights but don't eat enough protein?

Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.

Can you build big biceps with 20 lb dumbbells?

To build muscle mass, you must use a weight that is heavy enough so you can only complete between six and 12 repetitions for four to six sets of each biceps exercise. Curling 20-lb. dumbbells will build your biceps if you stay within this range of repetitions.

How do I know if I'm lifting heavy enough?

How to Tell When the Weight You are Lifting is Too Light
  1. Sign #1 — You're Never Sore or Fatigued. ...
  2. Sign #2 — You Can Get Through All Reps Pretty Easily. ...
  3. Sign #3 — You Don't Feel Challenged Enough. ...
  4. Sign #4 — You Have Been Using the Same Weights for Months.

What is a good dumbbell weight for a man?

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.

Are 20 pound dumbbells too heavy?

Depending on how strong your upper body is, 20 pound dumbbells might be relatively heavy or quite light to do lateral raises. If it's too light, incorporate eccentric contractions by slowing the rate you lower the weights. In contrast, if it's too heavy, do fewer reps or regress to a bodyweight version.

Can you get big arms with 25 lb dumbbells?

Yes, so long as you increase the weight over time.

You can absolutely bulk up with dumbbells, but you're going to hit a wall if you don't keep adding weight. Every few weeks, increase the amount of weight you're lifting by 5–10 lb (2.3–4.5 kg) or so to keep those gains going.

Should I lift heavy or light?

The study found that the muscle size results for both groups were similar. However, for strength gains, the subjects using higher weights and lower reps saw the most benefit. When it comes to gaining muscle, as long as you're working close to failure, the weight you choose becomes less important.

Previous article
What are the downsides of microblading?
Next article
What is the ghosting stage of nano brows?