Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
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Thinking about getting dumbbells for your home gym but aren’t sure what weight dumbbells to buy?
You've come to the right place! This is a complete guide for both men and women on choosing the right dumbbell sizes and includes everything you need to know to choose the right dumbbell weight based on specific goals, including building muscle, increasing strength, and losing fat, as well as gender and fitness level (beginners to advanced).
Not only will you learn how to select the appropriate dumbbell weight for your home gym, but you will also receive advice on how to properly utilize dumbbells. 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 can splurge a little.
Table of Contents:
- What Weight Dumbbells Should I Buy?
- Best Size Dumbbells For Building Muscle
- Ideal Dumbbell Weight For Strength
- Best Dumbbell Weight For Losing Weight & Toning
- How To Test Your Strength & Find Your Ideal Dumbbell Sizes
- Tips For Making The Most Out Of The Weights You Have
- FAQs
Note: We will be discussing the dumbbell weights in pounds, but we will throw kilogram conversions in parentheses.
WHAT WEIGHT DUMBBELLS SHOULD I BUY?
The size of dumbbells you purchase depends on your fitness goals, fitness level, gender, and budget. The best way for us to answer the question about the best weight of dumbbells to buy is to break it down into three sections.
Based on popular weight lifting goals, we'll discuss the best dumbbell weights for:
- Building Muscle
- Improving Strength
- Losing Fat
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 mass!
What dumbbell weight should I buy to build muscle?
To build muscle, you need a dumbbell weight that will challenge you but will enable you to complete reps within the hypertrophy range.
Here's what to look for when finding the best dumbbell weight to build muscle:
- Find a weight that enables you to perform between 8-15 reps, which is the perfect muscle building rep range. It should feel like you have just one or two reps left in the tank each set.
- Be able to perform 3-4 sets of each exercise, with every set being a challenge within the 8-15 rep range.
- You'll likely need a few dumbbell weights, as your dumbbell weight will vary based on the exercise you're doing. For example, two 20lb dumbbells might be challenging in the 8-15 rep range for shoulder press but will be too easy for squats or too hard for bicep curls.
So, 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.
Men | Beginners:
To effectively target each muscle group for hypertrophy, while also giving you room to move up in weight for the different exercises over time, a dumbbell set that ranges from 5-50lbs (2.5-22kg) is best.
This will also allow you to work on your strength, which requires heavier weight for fewer 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.
The XMark dumbbell set is perfect for beginners or seasoned athletes. Set includes 5 lb, 10 lb, 15 lb, 20 lb, 25 lb, 30 lb, 35 lb, 40 lb , 45 lb and 50 lb pairs.
A 5-50lb (2.5-22kg) dumbbell set will generally go up in 5lb increments, and that is perfect. 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.
Women | Beginners:
If you are a beginner who has never done any weightlifting or sports, start with a set of 3-12lbs (1.3-5.5kg). The increments will be as follows:
- 3lb
- 5 lb
- 8 lb
- 10 lb
- 12 lb
The free weight Neoprene dumbbells are made up of high quality cast iron, coated with soft and smooth neoprene coating & has matte finish for a comfy-grip workout. Set includes 3 lb, 5 lb, 8 lb, 10 lb and 12 lb pairs.
If you are a beginner who has worked out in the past, you may find that you make gains quickly when you start working out again. For you, this 5-25lb dumbbell set may be more beneficial range. You can even add a 3lb dumbbell set if you're worried about your starting strength.
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.
Men | Intermediate to Advance:
If you are intermediate to advanced, pick up a set of dumbbells ranging from 10lbs to 70lb-100lbs (5-50kg).
This option on Amazon has dumbbells that go up to 100+ pounds.
Go for the 100lb+ (50kg) max if you are really strong. Remember, for exercises like squats, the total weight doesn't equate to barbell lifts, as you need to use your arms to hold them (rather than your back). Moreover, dumbbells requires more stabilization.
Women | Intermediate to Advance:
For women who are intermediate to advanced, pick up a set of dumbbells ranging from 3-25lb (2-12kg) dumbbells (as a beginner would) and then buy a couple pairs of heavier dumbbells in the 30 to 40lb range.
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.
Original Hex Shaped heads prevent rolling. This dumbbell group from CAP is available in sizes from 3, 5, 8, 10, 12, 15 - 120 lb. in 5 lb. increments
What dumbbell weight should I use for strength training?
To improve muscular strength, you'll need heavy weights that don't allow you to lift more than 6 reps per set.
Consider these factors when finding the best dumbbell weight to build strength:
- Strength training is done in the 1-6 rep range.
- Aim to perform 3-5 sets within the 1-6 rep range.
- If you want to build strength, heavy dumbbells are needed, relative to your strength level, of course. When you train for strength specifically, you will be doing heavier weights with lower reps.
Keep in mind you are limited when it comes to dumbbells as every dumbbell exercise 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. You’d want a barbell, plates, a bench, and a squat rack for serious strength training.
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. 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. After all, if you are intermediate or advanced, then you’ve been using dumbbells for quite some time now and you will know what works best for you. Moreover, intermediate and advanced trainees will likely require barbells for Olympic lifts to continue building strength. For those who seasoned in strength training, dumbbells can be a great to "maintain" or test their strength in new ways.
Men | Beginners:
Since strength training focuses on big, compound lifts (exercises that target multiple muscle groups), we are going to break down weight recommendations based on exercises.
- Military Press: 15-30lb (7-14kg)
- Bench press: 20-40lb (10-20kg)
- Squat: 30-60lb (14-28kg)
- Deadlift: 30-70lb (14-30kg)
Women | Beginners:
- Military Press: 10-20lb (4-9kg)
- Bench press: 10-25lb (4-12kg)
- Squat: 20-40lb (9-18kg)
- Deadlift: 20-50lb (9-24kg)
As you can see, it’s a wide range because beginner’s strength levels vary so greatly. Some beginners have a more solid foundation from doing sports or even labor jobs in the past, while others will not have that same base.
Be honest with yourself and choose a db weight based on what you think will challenge you. In any case, getting a big set of dumbbells ranging from a low weight to a high weight, relative to your strength level, will be great because you will always be able to grow into the heavier weights with exercises that you currently can’t do them with.
You will get stronger a lot quicker than you think so those heavier dumbbells that are lying around will be accessible before you know it, and those light ones that use to challenge you can be used for other things like fat loss workouts or ancillary exercises (i.e. front raises or side raises or bicep curls).
At SET FOR SET, we have been working out for more than a decade and we would still find a set of 5-50lb dumbbells highly efficacious. You may need to get some heavier sizes or even a barbell someday for squats and deadlifts, to continue your strength training journey, but that’s much into the future. And when that day comes, you will still get use of your range of dumbbells. They will never become obsolete.
Each dumbbell features a 5.125-inch solid steel chrome-plated handle with knurled textures for a comfortable and firm grip that holds up to use and weather. The durable, black rubber hexagonal heads feature...
What dumbbell weight should I use for weight loss, fat loss & toning?
If you want to lose weight and burn fat, you really don’t even need dumbbells, bodyweight exercises will do the trick. After all, your body has plenty of resistance to work with!
But, dumbbells can speed up the process by intensifying your workouts. Plus, it’s fun to use weights and you can still mix in bodyweight exercises with your dumbbell training.
Factors to consider for getting toned and losing weight with dumbbells are:
- You don’t need heavy weights.
- You will want to do high reps (20+) per set.
- Keep your rest time to a minimum. Weight loss rest should be around 30-45 seconds (or even as little as 20 seconds).
- Circuit training is a great way to incorporate dumbbells into fat loss efforts. Do 2-4 exercises back to back then rest.
Following these weight training strategies will allow you to keep your heart rate up while also getting your muscles pumped like crazy. A good 30 minute workout like this is all you need. Your metabolism will sky-rocket and you will burn more calories throughout the day. This is the perfect recipe for toning.
Dumbbell Weight for Men Who Want to Lose Weight:
If you are a beginner male who wants to lose weight and burn fat:
- Get a pair of 10lb (4kg or 5kg) and 20lb (9kg or 10kg) dumbbells.
- Focus on compound exercises.
You shouldn't even bother with bicep curls and the like. Stick to lifts that target multiple muscle groups, like DB thrusters, DB front squats, DB sumo deadlifts, glute bridge, and chest presses. If you do that, a set of 10lb and 20lb dumbbells will be perfect for you as a beginner.
If you are concerned about not having enough strength for the weights above, get a 5lb and 15lb dumbbell set or even a 5lb and a 10lb.
Remember, you will be doing high reps with low rest time, so it may seem light at first but after you are halfway through your workout, those dumbbells are going to be feeling WAY heavier.
This set of dumbbells has 5-25lbs (2-12kg), which is perfect for a mix of hypertrophy and weight loss (or in other words, getting lean and shredded).
Dumbbell Weight for Women Who Want to Lose Weight:
If you are a woman at a beginner training status who wants to lose weight:
- Get a 5lb (2kg) and 10lb (4-5kg) set of dumbbells.
- Only use compound exercises.
The same points above about doing compound exercises apply to women. Don’t bother with isolation exercises. If you go for compound movements, these two db sizes will be perfect. If you feel you are lacking in the strength department, add a 2 or 3lb dumbbell into the mix for your lightest weight.
For building lean muscle and losing fat, 3-10lbs (1-5kg) is perfect. Get a 20lb (9kg or 10kg) too if you want to go a little heavier for some leg-based compound movements. Click here to order weights in this range of Amazon. You'll be pleasantly surprised how reasonably priced weights are when they're in the 3-10 pound range.
HOW TO TEST YOUR STRENGTH AT THE GYM:
If you want to build muscle at home but you aren’t sure what the right weight dumbbells are for you, a great way to figure it out is to go to the gym and do a full body workout to test the weights!
Hit the gym for a dumbbell only workout. Incude the following exercises:
- Dumbbell Squats
- Dumbbell Deadlifts
- Dumbbell Bench Press
- Dumbbell Flys
- Dumbbell Shoulder Press
- Dumbbell Lateral Raises
- Dumbbell Rows
- Bicep Curls
- Tricep Extensions
Performing each of these will help you determine what weight is working well for you in 8-15 rep range (ideal range for building muscle, but also strength and losing fat).
Directions For Determining Ideal Dumbbell Weight: If you get 15 reps in with the weight you're using on your first set and you feel like you had a few reps left in the tank, you will only be resting for 60-90 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. You can use this assessment to determine whether it's more beneficial to go a bit heavier with the weights you order.
TIPS FOR WORKING WITH THE DUMBBELLS YOU HAVE:
If your dumbbells are starting to feel light, but you don't want to buy more, there are ways you can make things more difficult.
Not everyone is going to be able to buy a huge set of dumbbells and that’s fine. It doesn’t mean you can’t get some serious workouts in, and it definitely doesn’t mean you can’t build muscle or lose weight with lighter weight dumbbells.
Here are some tips that you can use until you can buy some heavier dumbbells.
- Slow down the tempo of your movement (more time under tension and the difficulty will increase greatly).
- Focus on full range of motion and really squeezing and contracting your muscles.
- Do explosive exercises (i.e. if you only have 20lb dumbbells and you want to do squats, try jump squats, but be safe - there are tons of ways to get more explosive - slow down, explosive up).
- Do unilateral exercises and different variations (i.e. split squats, lunges, single leg deadlifts, one arm kneeling shoulder press).
- Decrease your rest time.
- Increase the amount of sets you do or the exercises in your workout.
As you can see, there are many ways to increase the difficulty of your workouts without going up in weight. Progressive overload (which means progressively making your workouts harder over time so your muscles need to continually adapt) can be done in many ways.
BEST DUMBBELL WEIGHT FAQS:
Let's answer some frequently asked questions regarding the best dumbbell weight.
What weight dumbbells should I get if I'm on a tight budget?
For men who are beginners, you don’t need so many increments. We would recommend a 5lb (2.5kg) or 10lb (4 or 5kg) as the lightest weight (depends on your strength level, some people are naturally stronger) and then from there pairs of 15lb (8kg), 20lb (10kg), 30lb (14kg), and 40lb (18kg) or 50lb (24kg) dumbbells as your top weight. You could even get away with a 10lb, 20lb, and 30lb range.
This way you have 10lb dumbbells for arm work, 20lb and 30lb for back, chest and shoulder work, and 30lb and/or 40lb set for exercises like squats and deadlifts. 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.
For women who are beginners, the following sizes should be ideal: 5lb, 10lb, 15lb dumbbells. And you may want a 2-3lb dumbbell for arm exercises. These smaller dumbbell sizes are cheaper so it won't break the bank to get a smaller size.
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.
A pair of 5-pound, 10-pound, 15-pound, 20-pound, and 25-pound rubber hex dumbbells with a premium A-frame dumbbell rack for storage.
WHEN TO INCREASE DUMBBELL WEIGHT?
In regards to building muscle, for any given exercise, if you are doing 15 reps easily with 60 seconds rest, then it's time to go up in weight (i.e. increase dumbbells by 5lbs for men, 2.5lb to 5lb for women). This may take 2-3 weeks. If you don’t have an ideal weight to jump up to, see the points above about increasing the difficulty with the dumbbell weights you have.
When you go up in weight, your reps will likely go down to the lower end of the ideal hypertrophy range. From there, you can work your way back up to the 15 reps before jumping up in weight again.
For strength, the same applies. If you can do 6 reps easily and with minimal rest, then you should go up in weight. Again, you will be limited on building serious strength with dumbbells for certain exercises like squats, but you can still get very strong with dumbbells alone.
For fat loss, you really don’t need to go heavier. Aim to decrease rest time, switch up exercises, increase intensity by being more explosive, etc. Fat loss is about keeping your heart rate up so you can burn calories. To do this, you won’t necessarily need to increase weight unless the weight is so little that your heart rate doesn’t get up and stay up at the right level. That shouldn’t happen if you are performing the right exercises, minimizing rest time, and using the right intensity.
What Type of Dumbbell is Best?
We much prefer using fixed dumbbells because they are more durable and they have flat ends rather than the handle sticking out on both sides. The latter point is important for many exercises because the protruding handle gets in the way. However, adjustable dumbbells have their merits like saving space in your home gym.
To us, fixed dumbbells are more convenient and way more versatile. Adjustable dumbbells are ok if your goal is simply to lose weight, as you won’t need to drop them down since they are light and you’ll be able to throw them up without placing them on your knees (for example if you do chest press or shoulder press).
Now, in terms of quality for fixed dumbbells, always go for dumbbells that have rubber or urethane encased bells. These are the most durable and long lasting. You won’t have to worry about rust or them breaking.
If you need more help figuring out which dumbbells are best for you, check our our article: Types of Dumbbells & Which is Best?
CONCLUSION: "WHAT WEIGHT DUMBBELL SHOULD I USE?"
There really is no easy way to generalize what's the right size dumbbell to buy and use, as each individual is different.
- For beginners: When in doubt, choose light weight. You can always make light dumbbells more effective by slowing the tempo, shortening the rest time, adding more reps or sets, increasing the volume of your workout, and so on. Moreover, you can focus on building a solid foundation with proper form, which you can't do if your dumbbells are too heavy for you.
- For those with a higher budget: Go for a wide range of dumbbells that you think will be suitable for you when lifting weights. That is the best option.
- For those with a tighter budget: Get two or three pairs of dumbbells suitable for lower body and upper body. Focus on compound movements rather than isolation exercises which typically require a wider range of dumbbells.
Overall, see how you feel and do your best to get killer workouts with what you have. People can build muscle with bodyweight exercises alone, so any dumbbells size will be advantageous to your fitness goal - unless it's too heavy to use! So, keep that in mind if you are on a tight budget. You can always add more dumbbells over time.
For more great dumbbell recommendations, check out the 11 Best Dumbbells For Home Gyms, which features dumbbells for every need and price point. If you need a place to store your dumbbells, head to our round-up of the 7 Best Dumbbell Racks.
Each dumbbell features a 5.125-inch solid steel chrome-plated handle with knurled textures for a comfortable and firm grip that holds up to use and weather. The durable, black rubber hexagonal heads feature...
Sam Coleman
Author