What Weight Dumbbells Should You Use? (Beginner Guide for Women 30+), by AlexandriaGetsFit on YouTube. 12 min 20 s.
- Video length
- 12 min 20 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Pick up a weight and do 10 slow reps of one exercise, like a squat or a shoulder press. If you stay in control and your form holds on the last rep, that weight is close to right.
For squats, lunges and hip thrusts, choose a heavier pair than you use for arms. Your legs are stronger, so a weight that feels light in your hands is often right for lower body work.
Stop and go lighter if your form breaks down, you swing the weight, or you cannot finish the set. Sore muscles are fine, sharp joint pain is not.
Use lighter weights for shoulders, arms and chest. Start around 2 to 5 kg or 5 to 10 lb and build up as the reps feel easier.
Move up when you can finish your top rep number with two or three reps still in reserve. Add the next size up, then start again at the lower end of your rep range.
For a full body circuit, pick one pair you can use for every movement. Choose the weight your weakest exercise allows, usually the overhead press.
Use 8 to 12 reps per set for strength and muscle, and 12 to 15 reps for endurance. Match the weight to the rep range, not the other way round.
Write down the weight, exercise and reps after each session. Next time, aim to add one rep or a little weight so you keep progressing.
Tips and common mistakes
Warm up for 5 minutes with light weights or bodyweight moves before your first working set.
Keep a light, a medium and a heavy pair at home so you can change weight between exercises.
Good form beats a heavy weight, so go lighter if your back arches or you hold your breath.
Expect to lift less on arms than legs, that is normal and not a sign of weakness.
Questions
How do I know if my dumbbell is too light?
If you can do 5 or more extra reps past your target with the same control, the weight is too light. Move up to the next size.
Should women lift heavy dumbbells?
Yes. A weight that challenges you for 8 to 12 reps builds strength and muscle without making you bulky.
How many dumbbell sizes do I need at home?
Two or three pairs cover most workouts. A light pair for arms, a medium pair for presses and rows, and a heavier pair for legs.
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.
