How to Choose Dumbbell Weights as a Beginner (3 Weights You Need), by The Healthy Habit on YouTube. 5 min 40 s.
- Video length
- 5 min 40 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Choose three pairs of dumbbells instead of a full rack: one heavy, one medium and one light. This covers every exercise in a basic full body routine.
Use the heavy pair, roughly 7 to 10 kg (15 to 22 lb), for lower body moves like squats, lunges and Romanian deadlifts. Your legs are stronger than your arms.
Use the medium pair, about 5 to 7 kg (11 to 15 lb), for upper body presses and rows. Shoulder press, chest press and bent over rows fit here.
Use the light pair, around 2.5 to 5 kg (5 to 11 lb), for isolation work. That means lateral raises, bicep curls and rear delt flyes.
Test each pair on your first set. The last two or three reps should feel hard while your form still looks clean.
Put the weight down if you have to swing it, arch your back or rush the reps. Move to a lighter pair for that exercise instead.
Increase the weight when you finish all your sets and reps with two or three reps still in the tank. Add the next size up, usually 1 to 2 kg.
No dumbbells yet? Use the lightest pair at a gym, or water bottles and a loaded backpack at home until you buy a set.
Tips and common mistakes
Warm up with the light pair before your working sets so your joints are ready.
Log the weight and reps for each exercise so you know exactly when to move up.
Muscle soreness the next day is normal. Sharp joint pain means stop and check your form.
Questions
How do I know if a dumbbell is too heavy?
If you cannot control the lowering phase or your form breaks in the first few reps, it is too heavy. Drop to the next lighter pair.
Can I start with just one pair of dumbbells?
Yes. One medium pair around 5 kg (11 lb) covers most upper body moves, but your legs will quickly need more.
How often should I increase the weight?
Every one to three weeks for beginners, once you hit the top of your rep range with good form.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
